Fit For Thought: Exercise is Not Complicated…

Hey ya’ll! Happy Friday to you all! I am glad to be at the end of this week. It feels like the days have been going by so fast. I promise you I am waking up and going to sleep within a few short hours of one another! Lol!

 

20181221230024_IMG_0593

Recently I was talking with some friends about exercise, and how sometimes people tend to make it more complicated than it really needs to be. From our conversation I learned that a lot of people would love to be more consistent with their visits to the gym, but they don’t really know what to do when they get there.

I cannot tell you the amount of foolery I have seen while working out in the gym! I have seen people lifting too much weight, people with improper form, people holding onto the treadmill while in incline mode, and a whole bunch of people just making stuff up! Lawd it is so sad, but have no fear! I have compiled my “go to” simple to follow exercise routine for a person of any level to share with you!

Warm up: 10 minute warm up jog on the treadmill followed by a dynamic warm up (Complete each exercise for 30 secs: arm swings, jumping jacks, squats, knee pull downs, and alternate bent over toe touches).

Workout: Complete each exercise for 3 sets and 10-12 reps (reps may vary depending on desired results). Squats, bicep curls, lunges, overhead triceps extension, straight leg dead lifts, crunches/abs (3 sets/25 reps for abs).

Cool Down: 2 minutes backward petal on seating bike followed by full body stretch.

Make sure to complete the workout in that order, and rest 30 seconds between reps 1 minute rest between completed sets. It is great for a beginner or a more advanced athlete.

…So the next time you want to go to the gym, and are not quite sure what to do, remember this workout. You’ve got this! I believe in you! I hope you have a fabulous and fit Friday!

Don’t forget to click the image below to view the video on Instagram, and always swipe left to view the exercise of the week!

20190822_210723

Be well you guys!

-Dominique Michele

LIVE. LOVE. WELL & FIT.

Opps!… Forgot to Post!

Hey ya’ll! It seems like I have so much going on that I have been neglecting my blog. That’s no bueno in my eyes! Trying to get on track with back to school and working from home has presented its set of challenges, but what remains consistent is my passion to exercise.

I was recently received a question from my cousin about how do us “gym people” get motivated to workout in this heat? My answer was simple… just get up and do it!

Click the image below to view my full response on Instagram, and don’t forget to swipe left to view the exercise of the week!

VideoCapture_20190817-110213

Be well you guys!

-Dominique Michele

Live. Love. Well & Fit.

 

 

Two-a-days

Hi everyone! Happy Fri-yay to you! We have made it through the week! I have decided to start making my blog posts on Friday because I love gathering my thoughts from the week and sharing them with you.

It seems as these weeks have been flying by, and although I have had a lot of time on my hands to work on my own business, it still is moving pretty quickly. It may be in part to me doing two-a-day workouts! I have been waking up in the morning to exercise a lot lately. It helps me get my day started right, and provides me with more energy throughout the day. Crazy enough, I also find myself working out at night whether it is training one of my clients, dancing, or stretching. It seems like I am always moving!

Now if you know me, you know I love moving! There is something truly powerful in it, but I find myself feeling drained at the end of the day. When I mention two-a-days, I am always reminded of my high school days when I would see my husband (back then boyfriend) out on the football field to workout twice a day! They would be out on the field in all that gear. Each player sweating like their lives depended on it. It is almost borderline child abuse! Lol!

Fast forward to today, now I am doing my own two-a-days, and although my body and mind are reaping the benefits of it, I still need to treat my body correctly. If you are like me, in your “fitness fanatic” phase here are some quick tips to keep you mind and body on the right track and avoid exhaustion.

1. Nourish your body correctly:

If you are going to be picking up the frequency of your workouts, then you have to eat properly. I have began to make smarter decisions about what I am eating in the morning, and especially after I workout. Choose proteins, carbohydrates, and don’t forget water, water, water.

2. Always do a cool down:

You body needs to come down from the labor of love you just put into it. Make sure to flush the lactic acid off your muscles. Do a shake out jog for 2 minutes after your workout, and don’t forget to stretch.

3. Take time to rest:

This is probably the most important tip of them all! Exercise is great, but it is also about taking time to rest and let your muscles rebuild themselves. If you are feeling fatigue, pay attention to that. Listen to your body. 1 or 2 days off is not going to kill you! Take the time to rest and recover.

So there you have it. Tips and advice for two-a-days. Not every day needs to be a two-a-day day as well. If you are working to a goal like me keep up the good work, but don’t forget to be aware of the proper practices to get you through! I hope this helps someone today.

Be well you guys.

-Dominique Michele

LIVE. LOVE. WELL & FIT.

Tomorrow!

Hey guys! Happy Wellness Wednesday to you all! I have been gone on a family vacation to Florida, but now that I am back it seems like all the work has began to pile up. So much to do, so little time!

copy of african american women & health1588867095..jpg

I did want to take the time and invite you to join me for my FREE self-care webinar, “Let’s Talk About It!” AFRICAN AMERICAN WOMEN & HEALTH. Join the discussion. Exercise. Nutrition. Stress Reduction. Empowerment. Gain Support. Be Empowered.

Tomorrow evening, July, 11th at 7 PM PST via zoom.us

You can register by clicking the link below!

http://event.squarespace-mail.com/?a=18713&m=&n=5d261c2b75fb2e02a7023be9&s=fe0000028f4fb0&u=https%3a%2f%2fwww.eventbrite.com%2fe%2flets-talk-about-it-african-american-women-health-tickets-64203325876&t=&e=wellandfitcoaching%40gmail.com&h=d16cf9bb

I hope to see you there!

-Dominique Michele

New Website!

Have you had a chance to check out my new website! It is more of my vision for Well & Fit Coaching. It also includes more of getting to know me, family, nutrition, and upcoming projects I have in the works. Please visit http://www.iamwellandfit.com and don’t forget to subscribe for upcoming emails!!!

pw4581173

I feel blessed to further share my passion with you!

Thanks guys!

-Dominique Michele

Live. Love. Well & Fit.

As An African American Woman

Hi everyone! Happy Monday to you all! I had a wonderful weekend. I had sometime to myself on Saturday (No kids so I got a lot done). On Sunday I was able to have a lovely father’s day lunch celebrating my husband, father, grandfather, and uncles. I feel so grateful for the men in my life. It was nice to be able to spend time with them and my family.

This week I released my official “Save the Date” for my upcoming webinar titled, “Let’s Talk About It!” African American Women & Health. I am excited to combine my two passions, wellness and African American women, and present something to you guys that I am extremely proud of. As an African American woman it really bothers me when I go online to look up statistics regarding our health, and find that we have the highest numbers in the worst areas. Something definitely needs to change.

Not only am I darkened by the country wide statistics, but I know first hand by just looking around in my own family, how serious the situation is. I have family members with hypertension, obesity, diabetes, and cancer. Although they are doing their best to thrive with these conditions, where was the concern for prevention in the first place?

This webinar is a way of me taking the first step in my life (and hopefully lives around the country) to support the women in my family and my community to help them live a healthier life. Won’t you join me?

Let’s Talk About It! African American Women & Health webinar is on Thursday, July 11th at 7PM PST via Zoom.us. If you know anyone who may benefit from this special event please have them sign up by emailing wellanfitcoaching@gmail.com.

I look forward to seeing you there as well. Together we can support each other, and make change happen!

Be well you guys!

-Dominique Michele

Live. Love. Well & Fit.

P.S.

Follow me on soical media for all updates for the upcoming webinar, or visit my website http://www.iamwellandfit.com

Turn Up the Power!

Hey guys, and happy Monday to you all! The weekend is officially over. Now it is time to move on into the work week, or should I say an extra hot week! Luckily I am at home or in the gym for the most part, but my daughter just walked into the room and let me know it is 107 degrees outside! After a long, wet winter and spring in California, we asked for this weather, and now we are getting it. Note to self, remember to drink plenty of water!

IMG_1767

Now that warmer weather is finally here, I do enjoy going outside and exercising (preferably in the early mornings or evenings). As much as I love utilizing all of the equipment in the gym, there is a different strength you have to have to workout outdoors. One of my favorite places to exercise outside is at the track stadium. There is the track (of course), grass, and stairs. It is a personal trainers playground. I love to get back to my roots, and really add more “power” moves to my workout. By adding a squat jump here, or a step up there, you can really develop more strength, power, and not to mention, burn a lot of calories!

Want a great explosive and fat burning workout? Try this circuit below.

  • Power skips
  • Hurdle Hops (If you don’t have a hurdle, hop side to side over a line on the track)
  • Split Jumps
  • Step Ups
  • Squat Jumps

Complete 3 Sets of this circuit, doing 12-15 reps of each exercises. Rest 1 minute between exercises, and 3 minutes between sets.

IMG_1642.JPG

Adding a new power routine to your regular workout may be just what you need to get to challenge yourself, and move to the next level. The best part is there is no equipment required! In addition, you can always modify each exercises if needed. Listen to your body, and take extra time on your breaks if needed. You can do it, so let’s get to it!

Be well you guys.

-Dominique Michele

Live. Love. Well & Fit.

The Struggle to Eat Right!

Hey ya’ll and happy Monday to all of you! I hope you had a wonderful weekend and are rolling right into Monday with positive vibes only!

I have a confession to make. My eating has been all over the place. I have been mostly eating at home, but my meals have been so random! I will eat crackers and cereal, or a turkey burger and then a slice of cake. It is so weird. Ever since I have started working from home, my meals have gotten off track. Has this ever happen to you? I feel like I am just grabbing food out of left field. Although it ranges from healthy to unhealthy, I have to get back on track. The struggle is real ya’ll!

When I was at work, my meals were much more focused. I could go downstairs and pick up a salad from the salad bar, or just have the cafe make me a sandwich. Now it seems like I am a little lost. I have food in my house. It just feels like I can never settle on anything consistant. I know I can’t continue on this way because quite frankly my stomach is doing flips, so it is time for a change! Now!

I would love to hear from you guys on what you do, but in the mean time here is my plan. I was reading an article about making a “To Do” list, and yes, it is important, but then it was mentioned to make a “Not To Do” list. This morning I wrote down a goal specific to my eating habits.

“Do not eat a bunch of bad food, eat a healthy lunch.”

That was it! I left it there, and it is staring at me in the face reminding me of what to do. It is important to know that I only made that one nutrition goal for today. I am realistic with myself, and I figured that would be a good place to start. Hey we are all a work in progress! At least I am trying to make some progression right? I hope this helps someone today!

Be well you guys!

-Dominique Michele

Live. Love. Well & Fit.

P.S.

Another thing to add to your “Not To Do” list… Don’t forget to join me this Thursday night at 7PM PST for another edition of POWERCLASS on Instagram Live. Follow me @wellandfitcoaching to join the fun!

Challenge Yourself

Hi guys!….. soooo it is Tuesday, and I feel bad because I totally forgot to post yesterday. I made a committment to blog every Monday, and somehow yesterday just seemed to slip away from me. I guess better late than never!

As May comes to an end I have been coming to grasp that almost half of the year is over! Like where did the time go? I have also been thinking about my workouts! I have been pretty consistent with exercising, but I find that my workouts have become easy. I think it is time to mix them up!

I confess I am guilty of it too! Even though I am a personal trainer, sometimes I just want to get in and out of the gym as fast a possible. That can mean resorting to my “normal routine.” Have you ever felt this way? This phenomenon is known as hitting a plateau. When you have made significant progress, but now your body is in its’ comfort zone, and doesn’t want to go any further. I have been here several times before, and though not easy, I always seem to push through. The key is to challenge yourself.

It is time to change the workout completely, and there are great ways in which you can do it! Begin by doing your research! Find new and practical exercises, and begin to add them to your workout. Secondly, add more weight! This will challenge your body, and help you continue gaining more lean muscle mass. Be careful though not to lift to heavy, we are not at the gym to get injured. Lastly, increase your repititions and intensity. Add a new HIIT workout that includes more

power moves such as squat jumps or burpees. Try doing those exercises for 15 reps instead of 10.

Remember our bodies are always used to comfort. It is our responsibility to push ourselves a little further to get the results we want to see. Living a healthy life is about discipline as much as it is about challenging yourself. I know you can do it. I KNOW I CAN DO IT! In the words of Ciara, it is time to “LEVEL UP!”

Be well you guys.

-Dominique Michele

Live. Love. Well & Fit.

Finding Your Way

Happy Monday everyone! I hope you all had a wonderful Monday. Mondays can be hard sometimes. Maybe you dread going back to work, getting the kids up early, or maybe Monday marks the beginning of the diet you have been putting off. Whatever the circumstances Monday has earn the title of having a bad rep. It is funny because I am just the opposite. Although I may not love going to work, I am very productive on Mondays. It almost feels like starting on a new journey.

In a couple of days I will be starting a new journey in my life. I am leaving my full time job to work for myself. I will be offering personal training, group training, health and wellness coaching, and so much more. I am taking a leap of faith, and deciding to spread my wings and go for it. I have always heard that there will never be a perfect time or situation to go for it, so I am just going to do it.

Now whether others believe I can do it or not, I really don’t care. So many people have had their input since I made the decision as well. What are you going to do? What is your plan? You know it is not going to be a walk in the park? I have wanted to yell to the top of my lungs I KNOW!!! I know part of it is they are just scared for me, but honestly I am a little scared myself. I truly believe though that this is my path. The good, bad, and the ugly. I think about it all the time, but I can’t let it consume me. I am ready to work hard. I am ready to find the road this new journey is going to lead me on.

Have you ever felt that way? Are you getting ready to embark on a new mission of your own? It is a little scary right?… but it’s also very exciting! What’s funny is the doubt can come from those that are closest to you. Well I say enough! It is time to rise up! It is time for you to believe in you! Life is too short to have everything perfect before you start, and life is too short to worry about what others think of you.

So I want to encourage you to go for it today! Start that business. Lose the weight. Eat healthier. Walk away from that toxic relationships. Begin to take care of you! You don’t want to get to the end of your life and think could’ve, would’ve, should’ve. YOU ARE GREAT BEYOND MEASURE! Don’t let anyone tell you any different. The world needs your gifts, and I don’t know about you but with a plan or no plan, I am moving forward in faith with action.

I hope this encourages someone today. You can do it! I’ll see you at the top!

Be well you guys!

-Dominique Michele

Live. Love. Well & Fit.