Fit For Thought 

Fit For Thought: Don’t be afraid to start over. It’s a brand new opportunity to rebuild what you want. 

Live.🌿 Love.💖 Well & Fit.💪
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Motivational Monday: What Are You Passionate About?

Hi Everyone! Happy Monday to you. As promised I am posting my task for you to complete this week. It is intended to help you find what you are passionate about.

Grab a piece of paper, and in the center of the paper draw a large circle. At the top of the paper label it, “What am I passionate about?” When you are ready I want you to time yourself for about 2-3 minutes on what you are passionate about? This is a brainstorm. Write words that tell what you are passionate about. It could be anything from food to movies to God to shoes. Anything goes. After the 2-3 minutes are up, then I want you to narrow down your responses to a top 5 list. These are the top 5 things that you are most passionate about. The things that make you come alive. Narrowing then down helps to better define your purpose.

I love this exercise because these are not things that we think about on a daily basis. We can live day in and day out without truly knowing our passions or living in our purpose. I hope you take out some time this week and try this exercise. I promise you won’t be disappointed. Be well you guys.

Live. Love. Well & Fit.

-Dominique

May Reflections

 Hello Everyone! I hope you had a wonderful Wednesday! Reflecting on this month, all in all it has been a good one. I have moved into new directions, and more than ever making every step to keep living my purpose. This month we talked about embracing all you. I gave you 8 tips to managing your mental health in honor of Mental Health Awareness Month. I also gave you some advice on people to let go in your life as well as 6 alternatives to ice cream, yum! It has definitely been a busy month, but an exciting one as well. Like I have said before, I feel like I (and many people around me) are in a season of transition. My husband and I are moving into new things. My girls are out of school for the summer, and my son keeps growing and talking more everyday. I am also staying consistent with my workouts online (I hope you join me sometime) and not online… hehehe! I hope your May was filled with love, joy, and opportunities of growth and learning. It is never to late to turn it around. I want to keep encouraging you to be the best version of you possible. You can achieve a life full of wellness (Physically, mentally, and spiritually). Let’s get ready for the summer whoo hoo! I’ll be right here providing you with more inspiration, motivation, and more Well & Fit Coaching health and fitness tips. Be well you guys. See you soon!

Live. Love. Well & Fit.

-Dominique

 

Don’t forget to follow me on Instagram: @wellandfitcoaching

…and check out my workout live every Monday and Wednesday on Facebook (facebook.com/dommichele) Live and Instagram Live!

Motivational Monday: Seasoned People


 Hi everyone, and happy Monday to you! Have you ever felt like you were in a season of transition? I believe that is what I am in right now. It is so appropriate too as the actual seasons are begin to change from spring to summer. In this last week I have been constantly reflecting on some people in my life. Which direction am I meant to follow? Who is holding me back? Who do I need in my life, and who do I need to love from afar? Just as the seasons change, people and issues will do the same. Some lift you up and some bring you down, so how do we decide who stays and who goes? You can start by asking yourself these four questions:

  1. Are they a positive or negative influence in my life?
  2. Do they support me as a friend or family member should?
  3. Is this relationship based on the principle of “give and take”?
  4. Are they honest with me when I need them to be?

Whether you answered yes or no to these questions will help you make some decisions moving forward. At this point in my life I have learned to respectfully decline certain situations. I have found my power in NO, and I am moving into my purpose with positivity.

You may also be in a season of transition, and you may be analyzing some situations in your life as well. I am here to let you know that it is perfectly ok. Without some uneasiness there is no room for change. I ran across a quote the other day that said, “You are under no obligation to be the same person you were a year, a month, or even 15 minutes ago. You have the right to grow.” I really want to encourage you tonight. Spread your wings and grow. Those who truly love you will be right there with you cheering you on. I hope this helps someone tonight. Be well you guys.

Live. Love. Well & Fit.

-Dominique

Motivational Monday: Doing Your Best Today

Hi Everyone, and Happy Monday to you! I had a great weekend filled with family, love, fellowship, and dancing! It was a wonderful time. I just wanted to quickly encourage you today because after all isn’t today all we have? Tomorrow is not certain, but if somehow God gave us a glimpse of what tomorrow brings how would we make a conscious effort to change today?

I read a quote by H. Jackson Brown Jr. that said, “The best preparation for tomorrow is doing YOUR BEST today.” These words could not ring more clearly. In your health, studies, business, relationships, etc. It is only what you will make a decision to do today that will set the tone for tomorrow, so for the remainder of your day (and for the rest of the week) be great, make the right choice, try one more time, love harder, and stay strong. Be your best today for a better tomorrow! Be well guys!

Live. Love. Well & Fit.

-Dominique

Reevaluate 

Sometimes you have to step back and reevaluate your goals. Pray, plan, and press forward.  -me

I wrote this down today while making my morning “TO DO” list. Every word is so true. (It may have some spell check errors, lol!)… but that’s ok. The best thing about the road to your goal is not just when you reach the finish line, but the journey along the way. Remember that.

Live. Love. Well & Fit. 

Tackle Your Tuesday: On Your Mind

Hi Everyone! Happy Tuesday to you! I will keep today’s wellness tip simple. As of latley I have been trying and new method of getting tasks done in addition to my “To Do” list. I simply just do it when it is on my mind. With being a wife, mom, business woman, etc… I can forget things pretty quickly, but by not sitting on my thoughts or ideas they seem to get done. 

At first it was hard because I am a natural planner, but now it helps my days flow more smoothly. Try it out and let me know what you think. It’s a positive personal encouragement that I am getting things done, and it leaves no room for procrastination. 

…and right now I will do what’s on my mind which is to sleep. Be well you guys!

Live. Love. Well & Fit. 

-Dominique

Wellness Wednesday: My Picky Eater 


Hi Everyone! Happy Wednesday! I hope you all had a wonderful day. I am personally enjoying this sunshine in California! 

So today or should I say this evening (many evenings as a matter of fact) I think I have reached my breaking point with my 6 year old. SHE WILL NOT EAT VEGETABLES!… or even some fruit for that matter. I try to let her pick and choose what she likes. We used to eat it altogether on the count of 1, 2, 3 as a family, but that really doesn’t work anymore. She even recognizes it when it’s in a smoothie! I just don’t know. I definitely cannot let this pattern continue. Thank God she is on a multi vitamin so she is getting her daily dose of nutrients but it is so frustrating. Futhermore I am not one of those parents that will force her to eat it either. 

I need your guys help! Instead of me giving you advice, let’s try it the other way around. What have you guys done with your picky eaters that was successful? Do you have any new tips for me? If you read my blog you know how much I care for not only my wellness, but my family’s as well. 

Please help me! Lol! I’ll be patiently waiting for your reply. Be well you guys, and good luck with your picky eaters as well!

Live. Love. Well & Fit.

-Dominique

Tackle Your Tuesday: Watering What You Don’t Want

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Well it’s that time again… Happy Tuesday to you. I hope you had an amazing day. Today my topic of discussion hit me right this morning as I was driving to work. I was listening to Joel Osteen, and he was preaching about feeding your destiny. I thought hey, this might be just what I need to start the day, and it completely was. In one particular part of his sermon, he talked about watering the weeds in your life. He said. “Stop watering what you don’t want,” This definitely steered me into an “Ahha…” moment.

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I can begin to think of many situations, including my own, where we as human beings continuously dwell of the past. We put energy into past fights, hurts, and upsets. Always feeding our own negativity. He also talked about hanging around discouraging people. Whether it be a friend, coworker, or a family member. His advice was not to water the weeds of your life, and that is exactly how you tackle ANY DAY!

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What are you watering in your life that you don’t want? It can be eating unhealthy, worrying too much, arguing with a loved one, or even your lack of exercise. I think one of the greatest things we water is our past. Being done wrong and not learning to forgive and move on. It is just like what I taught in my prenatal group today, we are all a work in progress. No one is perfect, but you can make the right choice not to water those bad influences in your life. Learn to forgive, and let it go. Practice day in and day out not to water what you don’t want. It is time to take control of the life you want. Make the decision today, and as always be well.

Live. Love. Well & Fit.

-Dominique

Motivational Monday: Finding A Physical Activity That Is Right For You

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Hi everyone! Happy Monday! I really hope that you all had a great day. Last week on Monday we were talking about family fitness, and how changing our lifestyles to be healthier is a great influence to our children. Changing is not easy, but it is a simple matter of finding what you like. I was talking with client’s of mine, and it is amazing how most of them do not exercise AT ALL. There is no motivation, and they feel just because they do not have any major health problems now that it doesn’t affect them. Us health and wellness junkies no better. Physical activity is so much more that what you weigh. It is connect to your mental health as well as your physical health. It improves sleep, your mood, and even your bowel movements.

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While talking to them can become a bit disheartening, I usually try to turn the conversation around into a positive. It is important to meet them where they are at. Find something realistic that they can do, and provide options.

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Whether it’s running, yoga, Zumba, hiking, swimming, or simply walking, there is something for them, and there is something for you. You just have to break out of your comfort zone, and try something different. I suggest researching classes in your area, and actually committing to go. Maybe you could bring a buddy with you to make things interesting. I know my sister and god sister (who just happen to be best friends) to a hip hop class together, and they said it was the best and the most fun they have had in a long time exercising. Very much like them, all it requires is a leap of faith.

Find something or multiple physical activities that work for you, and spice up your life! At times we are oh too comfortable just sticking to the norm. Be adventurous. Be daring. Be active. Be Well & Fit.

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Great High Intensity Interval Training Tonight with me! See that sweat! Follow me on Instagram @wellandfitcoaching