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!!!

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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

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.

Don’t Sweat the Small Stuff

Happy Monday! I hope you all had a very wonderful weekend, and I would like to give a very special shout out to all my mother’s! Happy belated Mother’s day to you! My mother’s day was a bit stressful. The funny thing is that I don’t think children really get the concept of mother’s day! FYI… you are supposed to behave, be nice to your mommy, make her breakfast, and give her your handmade gifts. Although 2 out of 3 of my children did do this, I just had one that wasn’t on board. My Malia. Our sour patch kid. She can start off sour, and then end up sweet (or the other way around, Lol!). I love her to death, but she let one small incident ruin her whole day aka ruin mine with her attitude! It got me to thinking… do I let the small stuff get to me?

Life can be unsettling sometime. You can think you are on the right path, making the right decisions, but then God comes in and says NOPE! I have given up trying to understand, but what I do know is I can only control what I can control. Little things like other people’s opinion, how other’s drive, or even a gift that someone may or may not give me. I cannot control those things, and I am no longer trying to. It does not benefit my overall well-being.

At one point in my life, I was a complete control freak! Although I don’t think it has completely lefted my body, I have loosened my grip some. Trying to control everything is exhausting, and more importantly it makes you forget to enjoy the moment. A lot of those moments are where I have either had the most fun in my life, or learned a great deal from letting go.

So tonight I want to remind you not to sweat the small stuff. Only control what you can control. Be adventurous! Loosen up! Let go a little bit! The only sweat we should be producing is from a great workout at the gym! Wink…wink… I hope this encourages someone tonight.

Be well you guys.

-Dominique Michele

Live. Love. Well & Fit.

P.S. One of the best times of my life ever! Swimming in the Caribbean Sea off the coast of Jamaica with my husband! I WAS TERRIFIED!!!

But once I let go, it allowed me to have the best experience ever!

Dare to Dream. Plan to Action.

Hey ya’ll, and happy Monday to all of you! I hope you all had a productive day (even though people really don’t appreciate Mondays). This weekend I had the pleasure of being featured in an event where I did the physical activity break. If you know me by now, you know that this is where I am in my element! There’s just something about movement that makes people come alive!

The event was titled “Dare to Dream”. The afternoon was filled with successful women that were telling their stories of inspiration, and how they continue to walk in their purpose. The whole time it had me thinking, “How can I turn this into a blog topic?” Being amongst all the dreamers in the room got me to “dreaming”… There is a quote by Harriet Tubman that says, “Every great dream starts with a dreamer.” This is as true today as it was back then, but is it enough just to dream? I say no.Dreaming is only part of the vision. It nutures your ideas, hopes, and wishes, but it must be followed by action. The bible says faith without works is dead, and as I take this leap of faith in my life, I am eager to follow it up with action. I believe that you can do the same! Whether you have been itching to lose those couple of pounds, eat healthier, leave your job, or start a business, it starts with you just taking one step forward. One step to MOVE you in the right direction.So I encourage all you dreamers out there. Dare to dream. Dare to put a plan into action. Dare to GO FOR IT! If I can do it, you can do it too! I am in your corner cheering you on! It is amazing what we can do with a support system (Mine is amazing btw!). I want to hear from you! What is that dream you are ready to move into an action? Are you going to dream your whole life or will you take the first step?I hope this inspires someone today.Be well you guys!-Dominique MicheleLive. Love. Well & Fit.P.S. I brought my baby along with me so she could be empowered as well!

Doubting Yourself

Hi ya’ll and Happy Tuesday to you! I felt bad yesterday because I made a committment to write to you all every Monday, but yesterday was sooooo long by time I got home all I was ready to do was to get in bed! So many things have been going on in my life that sometimes it just doesn’t seem like enough hours in the day!

Lately at work I have been feeling like I have been doubting myself on everything that I have been doing. Is this spelled right? Is this the proper grammar? Did I check it all before I pressed send. IT IS DRIVING ME INSANE! It is especially fustrating because I am usally a confident person, and very sure of myself. Have you ever felt this way? Like you need to double check everything that you are doing to live up to the standards of someone else?

Well that is not me, and that is not the way I want to live my life. I have finally decided to step out on faith and work for myself. I will be losing my security blanket, and I am just going for it. What path it will lead me down I don’t know yet, but I will do whatever is in my power to make sure that it is the road to success!

Just in case you are in the same boat, here are some friendly tips to help you get over doubting yourself:

  • Prayer: Sometimes it is the only thing that gets me through. Talk and listen to God. He will give you the reassureance when you need it most.
  • Positive Affirmations: Feel your inner thought with the best of you! My favorite affirmation is I am STRONG. I am BEAUTIFUL. I am EMPOWERED.
  • Motivational Tapes/Videos: My favorite has always been Les Brown, but there are so many great speakers out their that will lift your spirits and make you feel inspired to go for your dreams.
  • Listening to fun music: Whenever I am down I like to put on my favorite songs and jam out!
  • Taking Action: This is probaby the most important tip. Nothing gets rid of self doubt more than taking action. Because the truth is YOU CAN DO IT, and nothing is stopping you but you!

Now with that said it is up to you! Life is too short not to try, and trying never hurt anyone. No matter what the circumstances are. You got this! I believe in you! Shoot I believe in me! Let’s cheer each other on!

Be well you guys.

-Dominique

Live. Love. Well & Fit.

P.S. Proud Mom Moment! Check me out below wearing my baby’s medal from her track meet this weekend!

Exercise For All!

Hi Everyone! Happy Monday! I hope your Monday was filled with joy. I feel blessed to be alive, and still pressing on after having some health scares this past week. Is it true what they say, “Before something great happens, everything falls apart?” I hope not, but that is certainly how I have been feeling at work and with my health. I am just trying to keep it together, stay optimistic, and keep pressing on.

This weekend I went to breakfast with my family, and I couldn’t help but stare at the amount of food our waitress was bringing out and setting in front of us. All I could say in OH MY GOODNESS! I order french toast with eggs and sausage, and OMG!… She brought out 7 half pieces of french toast, 2 sausage links, and a pile of eggs that almost filled the plate. I kept thinking to myself, “Who is going to eat all of this?” And the worst part of all, it wasn’t even that good! Needless to say, I will never go back there again.

As I was eating I began looking at everyone around me. Their tables were filled with the same gigantic food I was eating, and they seemed to all be a lot heavier. Even though they were having a great time just as I was, the only thing that played over and over again in my head is THIS is what is wrong with America!

Our portions sizes and our waist sizes are all contributed to this way of life. All eat, and not enough exercise. Now I know what you are thinking… weight loss is 80% nutrition, and 20% food, but I can almost guarantee that in this restaraunt is was 100% eating and no exercise. I am here to simply say that we have to be better.

Exercising isn’t always easy, but it is always worth it. My tips for starting and exercise plan?

1. Start slow: Take is step by step, and what I mean by that is start with walking. Walking has the same benefits as running you just have to do it for a longer period of time.

2. Be realistic: If you are not working out at all don’t make a goal to exercise 6 days out of the week. It’s just not going to happen. Try starting with 2 days a week consistently, and then work your way up.

3. Keep at it: There is a funny meme that says,”Your body is not Amazon Prime. It is not going to show up in two days.” I couldn’t agree more! Stay committed to why you started in the first place. Remember it is a lifestyle change. Enough persistent exercise will lead to change.

So there you have it! Let’s begin to spread exercise to all!!! One step at a time! I hope this encourages someone tonight.

Be well you guys.

Dominique Michele

Live. Love. Well & Fit.

P.S. If you live in the Inland Empire area don’t forget to join my this Saturday for my Fun & Fit Pop-Up! 9:30 AM. Head over to Eventbrite for more details!

POWERCLASS

This POWERCLASS is one you’re not going to want to miss! I am wrapping up my series on the 5 elements of well-being, and bringing in a wonderful special guest!

My sister @missportia! She is a wife, mother of 3, and all around boss who embodies the 5 elements of well-being all while keeping a positive outlook on life. Can you say #blackgirlmagic? πŸ‘πŸ½πŸ‘πŸ½πŸ‘πŸ½


Join me this Thursday at 7PM PST LIVE on Facebook and Instagram as we discuss how to balance it all and manage your overall well-being. See you soon!πŸŒΏπŸ’–πŸ’ͺ🏽