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.

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!

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🏽

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.Β 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.
πŸŒΏπŸ’–πŸ’ͺ🏽#livelovewellandfit #bossupforhealth #iamwellandfit #fitmom #fitness #health #exercise #nutrition #wellness #wellandfitcoaching #tuesday

Practice Gratitude

A great tool I used to connect and work on my spiritual health is to practice gratitude. Increasing your level of gratitude feels you with an enormous amount of thankfulness that will help you appreciate life. I try to practice it daily, not to mention it is my top character strength. I challenge you tomorrow morning before you get out of bed to say one thing you are grateful for and then start your day. I hope it helps you! Be well. πŸŒΏπŸ’–πŸ’ͺ🏽#dimensionsofwellness #spiritualhealth #livelovewellandfit #bossupforhealth #iamwellandfit #tuesday #fitmom #fitness #health #exercise #wellness #wellandfitcoaching

Lead By Example

It’s Tuesday and we are still talking kid’s health and fitness. Word to all the parents out there… WE LEAD BY EXAMPLE. My kids know no difference than to see Mommy and Daddy exercising. When you think they are not watching guess what they are. Let’s lead our children into living a healthy lifestyle for years to come! πŸŒΏπŸ’–πŸ’ͺ🏽 #livelovewellandfit #iamwellandfit #tuesday #fitmom #fitness #health #exercise #wellness #wellandfitcoaching #throwback #mommydaughter #stretching

Learn to have fun

Sometimes the best time you can have is reliving an old memory. Can you believe that? I wanted to be a dentist!… Me!… and of course I wanted to run in the Olympics. I will always be a track girl at heart. This not only was fun to reflect, but it also made me smile. What did you want to do when you were a kid?…and what are you doing now? Does it make you happy? Are you having fun living your present life? πŸŒΏπŸ’–πŸ’ͺ🏽

Fit For Thought

You are uniquely you, and that includes the calories you burn. Don’t be fooled by being generalized. There are different requirements for everyone. I was reading an article on msn.com health and fitness about how the treadmill at them gym is lying to you. It stated that the machines can overestimate how many calories you burn by 40%. That is a substantial percentage.

I have always tried to tell people that you may have to do more or less exercise depending on your height, weight, geneder, body type, and workout intensity. Every calorie that we burn is really customized to everything about our body makeup. So just as a word of advice, the next time you are in the gym, and think you are burning what the treadmill tells you, think again. I encourage you to read the article as well as they have the best devices for tracking caloric burn (https://www.msn.com/en-us/health/fitness/the-max-calories-you-can-burn-in-a-workout/ar-BBK8mRg).

Also remember you can’t out exercise a bad diet. Change will occur when you change you eating lifestyle along with exercise. That is the best way. I hope you all had a great Tuesday, and be well you guys!