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

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!

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.

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? 👏🏽👏🏽👏🏽


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!🌿💖💪🏽

#Fitmom

Hi Everyone! Happy Monday to all of you! I am very glad that this day is finally coming to an end. Not that it was long or anything. I am just ready to enjoy my sleep! Lol! Coming home to my children is one of the best feelings in the world, but somedays (like today) there is a lot of Mommy! Mommy! Mommy! They ask for me when I am taking a shower. They ask for me when I use the restroom. They will walk right past my husband and ask me something that they could have asked him! It is annoying, but at the same time it is very flattering that they think that highly of me.

At the end of 2017 I released my book, “I Am Well & Fit: Wellness Tips for the Busy Adult From a Fit Mom.” In the book I talk quite a bit of the challenges I face daily being a wife, friend, sister, daughter, and of course a mom. I try my best to balance all of these “hats” everyday. One of the best roles though is being a mom. A fit mom at that. Being a fit mom means more to me than just a mom that exercises and is “hot.” It is how I take care of myself. It is how I take time for me. It is how I still choose to persue my dreams despite being a mother of three.

I have created a wellness routine that works for me. It is a routine that helps me recenter my life everyday. Let’s be honest, if my cup isn’t full, I won’t have anything to give anyone else. As a woman we can sometimes feel guilty for taking care of ourselves first, but I encourage you to do so. Once you take control of you, sky is the limit! Even when I feel down I can turn to my routine, and I almost always feel better, recharged, and ready to move forward.

If you are a woman. More specifically if you are a mom, I encourage you to explore what makes you at #fitmom. Is it just exercise, or do you agree with me that it is so much more? Let me know in the comments what you conclude for your own life. I hope this encourages a woman just like me today.

Be well you guys!

-Dominique

Live. Love. Well & Fit.

P.S. If you are looking for a way to find clarity in all the day to day madness join me for my online course Well & Fit 30: 4 weeks to recenter your life using movement and effective wellness practices. Email me at wellandfitcoaching@gmail.com for more details!!!

Reliving the Glory Days

Hi Everyone, and Happy Monday to you! I hope you had a wonderful Monday. I love Mondays I feel so productive. Unlike the rest of the country, Mondays fill me with a new energy I can’t describe. I feel like I can take over the world!

This weekend I had the opportunity to go to the Arcadia Invitational. It has been a couple of years since I went. For all of you who don’t know what the Arcadia Invitational is, it is one of the biggest high school track and field meets in the country. Teenagers from all over the country come to show off their speed, and battle for the fastest times in the country. Needless to say, I felt right at home.

Did you know reliving the glory days is another way to increase your overall wellness? Whether it is being a spectator at a cherished event, or listening to a song from your childhood, reliving the glory days can instantly put you in a good mood. I was recently feeling down about somethings in my life, and I began to play John Legend’s first album in my car. I turned it all the way up, and just rocked out! While singing to the top of my lungs I almost felt tears come to my eyes because I was just filled with happiness about where I have come from, and where I am now going.

Want to improve you overall wellness today? Try to recreate a precious moment in your life. Don’t overthink it, just live in that moment with no worries. I promise you will feel better after. I hope this encourages someone, and I hope you take this all through your week.

Be well.

-Dominique

Live. Love. Well & Fit.

Do It Your Way

Hi everyone and Happy Monday to you all! I hope you all had a great weekend. For me this weekend was filled with fun and family. I love family, and I was happy to see everyone’s face as we just spent some good ole quality time together. Although I am a bit tired now, it was well worth it.

Tonight I want to talk to you about doing it your own way. I have been having some challenges at work finding my flow. I am blessed by the opportunity of doing what I do, but I know I can be doing more to help more people. The only peace I truly get is when I get to work on my own projects. They keep me going. Everyone that knows me knows that I want to get out and help people live healthier lives, but sometimes I can feel restricted with the position I am in. I talked about it with my husband, and he reminded me that I have to do things my way. I have to incorporate my own flavor in my day to day.

Have you ever felt this way? You want to do more, but are sometimes limited by your environment? It can be a bit of a sticky situation because I am thankful for where I am, and how far I have come, but I know God has more for me. To live on my own terms. Controlling my own time.

It is very relateable to health and fitness. Nobody’s way is going to work but yours. How you go about situations or tackle a challenge is all up to you. You may have guidance, but in the end it is what you decide to you. No one is responsible for your health but you! So I want to encourage you today to do it your way. Find a physical activity that you love and rock it! Set goals, realistic goals, start, and keep going. I believe in you. We truly are what we constantly think. You mind is powerful! Your body is powerful! You are amazing, and you can live the life God intended for you. You can have the body, health, and mental stability that you want. You just have to find what works for you, and do it your way.

Be well you guys.

Dominique

Live. Love. Well & Fit.

6 Months

 

PW2672414

Hi everyone, and happy Monday to you! This morning I was listening to my morning motivation as I always do, and I couldn’t help but think of the quote of how your life could be totally different in 6 months if you just take the time to work hard and stay committed. I am not sure that is exactly how it goes, but I think I am close. Then I starting to think, what if I began to do this? Not procrastinate. Not doubt, but just do 6 months of action. I have been telling my husband that I have been having this itch to leave my mark. To work for myself, and to just go for it!

491faa335625594c14921775a2363cfb[1]

Now I know I have other obligations and responsibilities to consider, but I want to make this commitment to myself. Hard work and dedication for 6 months and see how my life changes. My specific goals are to eat healthier; especially at lunch, exercise 4 to 5 days a week for at least 30 minutes or more, finish writing my book, and continually gain more client’s and grow my own business.

Have you ever felt this way? Like a shift or change is needed in your life, and you have finally found the path you want to lead? I am here to tell you it can be done. Won’t you join me? 6 months of steady hard work. The type of work that will prepare you for the life you want ahead. Whether you want to pray more, eat healthier, exercise more, be a better parent, or any number of things you want to do, YOU CAN DO IT! I would love to hear from those of you who want to make the commitment with me. I’ll ask you again… WON’T YOU JOIN ME?

Be well you guys.

Dominique
Live. Love. Well & Fit.