Fitandwellmichelle

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Stamford, CT
Fitandwellmichelle

Fitandwellmichelle is a women's fitness & nutrition + pre/postnatal coach.

I share effective workouts and nutrition advice to help women build confidence and gain strength in motherhood.

12/26/2025

The last slide is pure joy with Austin’s favorite gift of the year. Anyone know what he’s holding? Hint: its not kid approved 😳

12/20/2025

Most common topics in our house: animals. And butts.

Tell me one thing your toddler told you this week 👇🏻

12/15/2025

Trust me, you’ll want to save this one. The last superset is 🔥

December vibes are so high. All the girls in my app are loving each of the workouts I’ve programmed this month.

Here’s a full body workout you’ll just need a pair of dumbbells to complete.
Superset 1: 3x
- 10/side internal rotation staggered deadlift
- 8/side reverse lunge shouldered DB

Superset2: 3x
- 10/side low lunge row
- 8 pushups (from knees if needed)

Superset 3: 3x
- 12/side cross leg crunch
- 12/side keying single leg circles

Superset 4: 3x
- 8/side standing bicep curls + isometric hold
- 6/direction DB lateral side steps + squat

SAVE this for later.
Comment “APP LINK” to get a whole week FREE!

12/10/2025

I used to weigh myself every single day… and it consumed me.

If the scale went down?
I felt “good,” so I ate normally.

If it went up?
I restricted, over-exercised, binged later, panicked, and repeated the cycle.

It fed anxiety, obsession, and a really unhealthy relationship with my body — and honestly, it stole YEARS of joy from me.

But here’s what I wish I had known:

Daily fluctuations are NORMAL — and they’re not fat gain.
Women’s bodies fluctuate constantly because of:

• Sodium + water retention
• Carbs stored as glycogen (with water)
• Hydration levels
• Cortisol + stress
• Inflammation from workouts
• Hormonal shifts in your cycle
• Digestion
• Sleep deprivation

You can gain 2–6 lbs overnight from water alone.
That is NOT real weight gain.
Not weakness.
Not “slipping up.”
Not failure.

And yet I used to let it dictate my entire day.

When I stopped weighing myself daily, everything changed:
My binges stopped..
My metabolism normalized.
My habits became consistent because I wasn’t chasing perfection.
My body composition actually improved — because i let myself stay consistent rather than experience ups and downs.

This is the core of Strong Mom, Soft Life:
Disciplined, not obsessive.
Focused, not frantic.
Healthy, not punished.

If you want gentle structure, sustainable workouts, and a mindset that supports your mental and physical health…
That’s exactly what I built inside the Fit & Well App.

✨ Workouts
✨ Nutrition guidance
✨ Core + pelvic floor
✨ Mindset + education
✨ Sustainable routines
✨ A community of women doing it WITH you

Because you deserve strength — without the stress.

Comment “SCALE” below for a free week! 🔥 see you there.

11/17/2025

Anyone relate to the last one?
I’m just a mom trying to be strong just still feminine and healthy. My 6 tips are built around that. I’m not someone who’s going to sacrifice all fun for my health but I’m also not going to be all wild and careless with my goals.

If you’re this type of mom, give me a follow. I’d love to journey with you.

11/10/2025

Back with my babes and we’re all holding on to each other a little tighter.

11/02/2025

Day 3 in Uganda gave me absolute chills.
We visited three different schools that had wells funded by .
I was asked:
- How old are you?
- Do you have any kids?
- Do you build wells in other African countries?
- How did your hair get so long?
- Can I take a picture with you?
- Do you have any sweets?

But the one that cut me the deepest:
“When you visit Uganda, do you sleep in a car or on the street?”

It nearly broke me.

Something that seems so basic as clean water gives these kids a hope and a future.

Honored to be part of this team.

10/26/2025

Really leaning away from all black everything to all cacao everything and it’s giving me cozy vibes.

Shout to for some incredible designs per usual.

10/20/2025

Most women think their “core” just means abs.
But your core is so much more — it’s your support system for every lift, every breath, and every move you make.

Here’s what’s holding so many women back 👇
🚫 Holding your breath (hello, pressure + coning)
🚫 Sucking in all day (weakens your deep core)
🚫 Rushing through crunches (surface-level only)
🚫 Poor posture + no breathing awareness
🚫 Forgetting your pelvic floor entirely

Fix these — and you’ll feel your strength, posture, and confidence come back like that.

The real magic?
When your breath, posture, and movement work together, your body becomes stronger from the inside out.

You don’t need more crunches. You need connection.
And that’s exactly what I teach inside my Core + Strength programs in the Fit & Well Michelle App.

Comment “DEEP CORE” for a tutorial on how to breathe properly for core engagement and strength.

10/05/2025

I took more photos this week and they deserve to be shared and not forgotten.

09/01/2025

The last shot tho 🥰 Cheers to the long weekend I didn’t know I needed.

08/21/2025

Married 9 years but known you for 28. Thanks for exploring the world with me. There’ no one else I’d rather do life with.

Address

Stamford, CT
06902

Website

http://fitandwellmichelle.com/

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