Category Archives: stress

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, “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

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

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.

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!

#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!!!

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

 

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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!

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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.

Get Back on the Horse

Hi Everyone and HAPPY FRI-YAY to all of you! Quick question… what do you do when you fall off your exercise regiment? Do you get right back on it? Do you wait till next week to get back on track? Do you give up altogether? I wanna know.

Over the years I have witness people who are extremely motivated and ready to start a workout plan on Monday. They have their gym clothes in hand and shoes in their bag ready to sprint to the nearest gym after a long day of work. I have also witness the same people struggling to even decide to exercise on Wednesday or Thursday. Their spark has went away, and they are just trying survive the rest of the week let alone exercise. Then in true pattern form they drag themselves to the gym on Saturday out of guilt of not working out since Wednesday, maybe even Monday. What is this lack of dedication? How do you get back on track?

For myself I feel some sort of way when I do not engage in some sort of physical activity 3 consecutive days. I feel out of balance. Like something is missing in my life. The motivation for me would be making myself feel better, but that is not always the case with everyone else. I feel like there is a need for one on one attention to help people with their health and fitness goals. Maybe not everyday, but definitely mid week or so to help them over the hump. Someone to give them the little push that they need. I understand believe me. Life gets hard and hetic, but I am tired of people making excuses as to why they cannot dedicate some time to work on their health.

I have heard it all. Work, kids, time, lack of motivation, etc, etc, but we spend more time on social media waisting our time than improving ourselves. I don’t mean to come off as “Debbie Downer”, but I challenge you today to make a change for the better. Maybe you are just starting out, or maybe you have fallen off your workout schedule. Whatever the case may be I am here to let you know that it is ok. Don’t wait till Motivational Monday, start first thing tomorrow. Yes! On a Saturday. Make a commitment to exercise at least 30 minutes for 3 or 4 days this week. I am here cheering you on! I want the best for you!… and I know you can do it! It is never to late to get back on the horse!

Be well you guys.

Live. Love. Well & Fit.

Dominique

P.S. Don’t forget to check out my new program! Message me for more details!

Fit For Thought: Sometimes running is the only thing that makes sense.

I’m back!!!… Hello out there and HAPPY TUESDAY TO YOU! Why such a long break?… I just haven’t felt inspired to write. I stopped writing for my blog in July of 2018 and haven’t really logged on since. I’ve been in a season of waiting. I was trying to figure out something to write, and I just didn’t know what I wanted to say… frustrating right?

Although in what some call a “rut” I was (and still am) growing. More than ever I am exercising more regularly, eating better, and definitely taking care of my mental health. I’ve began a new project, and working to transition my career. To add the cherry on top, I just got back from a trip to Jamaica! With all this going on, I still felt some way about writing. I asked myself… what can I do?

I know when life is just not making sense or I feel like I can’t handle it all, I RUN. I run because number one, I am a runner at heart. Number two, it just allows me to be me, and number three, sometimes it is the only thing that makes sense. I can control it. I have fun with it, and of course it is making me healthier. This type of self care never gets old!!!

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What is it that you do to make sense of it all. Is it something physical? Is it sitting in silence? I don’t quite know, but running makes my mind, body, and spirit stronger. I feel more centered. More like Dominique.

The older I get the more I realize how important my health is to me, so I encourage you today to find something that just helps you make sense of it all. Find something to promotes you living a healthier life. That makes you come alive. Something that you can do on your own terms.

I am Dominique Michele, and running is my first love.

Be well you guys!

Live. Love Well & Fit.

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P.S. Jamaica was AMAZING!

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Emotional Health

So I took a week off preparing for Fitness Night Out, but I am back with the dimensions of wellness. This week we are on emotional health. This dimension is all about being able to express your emotions appropriately, and controlling them when they are shall I say… not so appropriate. It also involves love, trust, sadness, self esteem and many other emotions. Like I always tell my clients if you are more aware that something is going on (good or bad) emotionally, the better you will be able to respond to various situations and also give friends and family fore warning. So let’s improve our emotional health this week. No matter what comes your way this week respond don’t react in every situation.
🌿💖💪🏽#livelovewellandfit #bossupforhealth #iamwellandfit #fitmom #fitness #health #exercise #nutrition #wellness #wellandfitcoaching #tuesday