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

 

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

Tackle Your Tuesday: 7 Steps

Trying something different tonight. I made a vlog instead of writing in my blog. 
*** video is having difficulty loading from my phone. You can see the full vlog on my Instagram page, @wellandfitcoaching ***

7 Steps to Claim Your Personal Power. Shout to my coworker @boojielee_fuse for finding this and fueling my inspiration. 
These are great steps to use in your everyday life. Enjoy! 
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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

Wellness Wednesday: Berries, A Delicious Snack and a Boost to Your Diet

Hello everyone and Happy Wednesday! I hope you all had a great day. Mine seemed to just fly by with everything going on at work, but I kind of like it that way because it helps the day go by faster. Although I love my job, I love being at home with my family even more.

Any who… in honor of Wellness Wednesday, I am going to try my best to bring you information about food, drink, and restaurants that are beneficial to help you live a healthier life. Today I will bring you some information on berries. Why berries you say?… Well it seems that more than a berry of two comes across my path every week, lol!

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The most popular berries include strawberries, blueberries, blackberries, raspberries, boysenberries, cranberries, black raspberries, and cherries (…and yes cherries are a berry). My personal favorites are cranberries, preferably dried cranberries.

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As you probably already know, berries are great antioxidants that help fight free radicals (cancer causing agents). The are also full of vitamin C, K, and E that help you continue to stay well. They also have fiber to keep you regular, and potassium which is an electrolyte that helps different muscles (including your heart) perform properly. In addition they boost your metabolism, helping you to fight stubborn body fat.

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So as you can see berries have all kinds of benefits. Try them in your smoothies, yogurts, desserts, or on their own (with no syrup). I haven’t found a berry that I don’t like yet. Whatever your favorite or whatever new one you try, you can be certain that you are making another stride to living and more Well & Fit life.

Be well.

-Dominique

 

Wellness Wednesday: National Dessert Day

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Hi everyone, and happy hump day to you all! Every now and then I like to go online to look up the random holidays in every month, and boy are there some wacky ones out there! Well today just happens to be National Dessert Day! Yum! In the world of health and fitness usually the words desserts or sweets is strictly forbidden, but I have just the opposite affection towards it. I like my sweets. My favorite happening to be a Snickers (FYI). After all¬†desserts are on the food pyramid right? Lol! I know, I know, but in all seriousness. I find the worst diets to be the ones that cut our desserts completely. Although yes they are packed with sugars and calories, they are not there to ruin your diet. My favorite rule to tell my clients is, “Everything in moderation”. It is those that deprive themselves of sweets are usually the ones that fail because they end up going on a “sweet binge”. I believe it is all about balance. Balance the sugar, fats, and fried. Make sure you are eating an abundance of fruit, vegetables, nuts, lean meats, etc, but have a cookie once in a while. This is in no way to get confused with special situations. If you have a medical condition limiting you to a required diet, then by no means am I telling you to eat a bunch of unhealthy foods. For those of you though that have tried diet after diet trying to cut out sugars or carbs, just know that more than likely it is not going to give you the lasting results that you want. So on account of National Dessert Day I want you to eat a piece of cake and live a little, and I said a little. Just keep in mind of your ultimate goal. Live a happy healthy life the right way! Happy eatings!!!

Live. Love. Well & Fit.

Picture from today’s workout and breakfast!

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Wellness Wednesday: Don’t Plateau!

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Happy Wednesday to you all! Today wasn’t perfect, but it was a good day. You’ve been joining me on my fitness journey ever since I had my baby, and I am progressing nicely. I started off walking, the jog/walking, and the movement continues. I like to ease my way back into jogging by running 1 minute, then walking 1 minute. Today I increased my run, so now I am running 2 minutes and walking 1 minute. Let me tell you adding that one minute was quite enough, but overall I am glad that I did. I felt excited to be pushing past another barrier.¬†My legs definitely felt it.

So many people begin well, and then plateau. By definition to plateau is to stay in a state of little or no change following a period of activity or progress. If you are getting comfortable in your exercise routine considering adding something extra to your workout. For me it was an extra minute. For you it might be a couple extra squats or adding another mile onto your bike ride. The increase in activity should be gradual and not painful (especially when dealing with weight training). Adding these little things may not seem like a lot now, but it will make a difference in the end.

Live. Love. Well & Fit.

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Pic after today’s workout.