Uncategorized – Well & Fit Coaching

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!

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, “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

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.

Turn Up the Power!

Hey guys, and happy Monday to you all! The weekend is officially over. Now it is time to move on into the work week, or should I say an extra hot week! Luckily I am at home or in the gym for the most part, but my daughter just walked into the room and let me know it is 107 degrees outside! After a long, wet winter and spring in California, we asked for this weather, and now we are getting it. Note to self, remember to drink plenty of water!

Now that warmer weather is finally here, I do enjoy going outside and exercising (preferably in the early mornings or evenings). As much as I love utilizing all of the equipment in the gym, there is a different strength you have to have to workout outdoors. One of my favorite places to exercise outside is at the track stadium. There is the track (of course), grass, and stairs. It is a personal trainers playground. I love to get back to my roots, and really add more “power” moves to my workout. By adding a squat jump here, or a step up there, you can really develop more strength, power, and not to mention, burn a lot of calories!

Want a great explosive and fat burning workout? Try this circuit below.

Power skips
Hurdle Hops (If you don’t have a hurdle, hop side to side over a line on the track)
Split Jumps
Step Ups
Squat Jumps

Complete 3 Sets of this circuit, doing 12-15 reps of each exercises. Rest 1 minute between exercises, and 3 minutes between sets.

Adding a new power routine to your regular workout may be just what you need to get to challenge yourself, and move to the next level. The best part is there is no equipment required! In addition, you can always modify each exercises if needed. Listen to your body, and take extra time on your breaks if needed. You can do it, so let’s get to it!

Be well you guys.

-Dominique Michele

Live. Love. Well & Fit.

Dare to Dream. Plan to Action.

Hey ya’ll, and happy Monday to all of you! I hope you all had a productive day (even though people really don’t appreciate Mondays). This weekend I had the pleasure of being featured in an event where I did the physical activity break. If you know me by now, you know that this is where I am in my element! There’s just something about movement that makes people come alive!

The event was titled “Dare to Dream”. The afternoon was filled with successful women that were telling their stories of inspiration, and how they continue to walk in their purpose. The whole time it had me thinking, “How can I turn this into a blog topic?” Being amongst all the dreamers in the room got me to “dreaming”… There is a quote by Harriet Tubman that says, “Every great dream starts with a dreamer.” This is as true today as it was back then, but is it enough just to dream? I say no.Dreaming is only part of the vision. It nutures your ideas, hopes, and wishes, but it must be followed by action. The bible says faith without works is dead, and as I take this leap of faith in my life, I am eager to follow it up with action. I believe that you can do the same! Whether you have been itching to lose those couple of pounds, eat healthier, leave your job, or start a business, it starts with you just taking one step forward. One step to MOVE you in the right direction.So I encourage all you dreamers out there. Dare to dream. Dare to put a plan into action. Dare to GO FOR IT! If I can do it, you can do it too! I am in your corner cheering you on! It is amazing what we can do with a support system (Mine is amazing btw!). I want to hear from you! What is that dream you are ready to move into an action? Are you going to dream your whole life or will you take the first step?I hope this inspires someone today.Be well you guys!-Dominique MicheleLive. Love. Well & Fit.P.S. I brought my baby along with me so she could be empowered as well!

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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Fit For Thought

So many people I come across claim they don’t have enough time to exercise. Well try a HIIT workout and burn more calories in a shorter amount of time. I did 30 minutes tonight and I was done. Swipe left to see 3 examples of great HIIT exercises you can do right at home.
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