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!

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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!

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I did want to take the time and invite you to join me for my FREE self-care webinar, β€œLet’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 viaΒ 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!!!

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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!

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? 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🏽

#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!!!