Tackle Your 2014: Yay! It’s the last day of 2013! What are your goals for 2014? Then tag someone that will help you stick to your goals! Happy Tackle Tuesday!


Fit Friday: Part Two

Now that we are at the end of the day. I want to congratulate you for all the physical activity you did today! How many points did you tally up, and what did these activities consist of? My grand total was 7 physical activity points. I walked around my office 3 times. Then I did some aerobic exercises while waiting at the printer. I dance while riding home in the car. Followed by going up my stairs with my daughter, and I cooked some of my delicious spaghetti. I hope you had as much fun as I did counting our physical activity! Happy Fit Friday!

Fit Friday: Part One

Fit Friday: Part One

Fit Friday: Part One

I could not be happier that it is Friday! Do you know we participate in physical activity every day? Going up the stairs, pushing a basket full of groceries, and even cooking counts. So let’s count today! One point for every physical activity big or small that we do. I’ll share my results at the end of the day. I hope you will too! Let’s not talk about it. Let’s be about it. Shout out to my co-workers in the picture above for finding a way to move everyday! Happy Fit Friday!

Fit For Thought:
Ecclesiastes 5:3 – For a dreams comes with much business, and a fool’s voice with many words.



Thoughtful Thursday!

Back at it again! Only tired, hungry, and dragging. In light of my mood, I am still at work grinding it out. Today’s words of fitness wisdom… REST! After a long day like yesterday it is important to listen to your body and rest. Recovery is necessary for results. Over training can cause strains or pulls to muscles, exhaustion, and other physical and mental issues. Listen to your body. I know I will. Happy Holidays everyone! I am looking forward to the New Year!

Tackle Your Tuesday: Christmas Eve


Tackle Your Tuesday: Christmas Eve


Merry Christmas Eve!!! This wonderful night is usually spent preparing for the big day, Christmas. Cakes, pies, cookies, and more will all be baking in the oven. Holiday ham and oven roasted turkey smells will float through the air. Although all these things are appealing, we cannot deny our health. Consider working out before the feast! It doesn’t have to be long. 30 minutes will do, and incorporate some resistance as well. The lean mass you will develop is proven to burn calories even while you are sitting around enjoying your family.


Merry Christmas to all, and to all a Well & Fit life!!!

Motivational Monday: Resolutions

Motivational Monday!


Yay! It’s Christmas week! With Christmas this week and New Year right around the corner, I’m sure you have begun to think about your new year resolutions. My commitment is to eat healthier in 2014. Although I never over eat, and try to balance my meals as much as I can, I admit my eating habits have been less than superior lately. Instead of waiting till new year though, let’s start today. Finish the year strong, and lay a foundation for the new year. You are more likely to stay steady on your new year resolution if you can get a head start and get the ball rolling now!


Happy Motivational Monday!


Fit Friday: Exercise With Your Children!

Fit Friday: Exercise With Your Children!

According to the Centers for Disease Control and Prevention, childhood obesity has more than doubled in children and triple in adolescents in the past 30 years (2013). It is important that our children stay physically active too. This morning I brought my oldest daughter on my Friday morning walk. We walked along with sets of jumping jacks, moderate burpies, and push-ups. Let’s stop the cycle! Encourage your children to work out too!

Live. Love. Well & Fit.

Well and Fit

Hi Everyone! My name is Dominique and I am so excited to start my website wellandfitcoaching.com. I am a wellness coach, wife, and mommy. I’ve been living an active lifestyle since the age of 4. Having been a track and field athlete for most my life, it was only right that I study kinesiology in college. I have held positions as a personal trainer (private gym and public gym), boot camp instructor, and track and field coach. Now as a Health Services Assistant for Riverside County, I want to use this gift God has given me of health and fitness to inspire the world! Join me on daily devotionals, workouts, and every day people just like me trying to live a healthier life. I will keep writing. I hope you keep reading.

Love. Live. Well and Fit.