Fitandwellmichelle

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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.

05/31/2026

Cherishing the little moments before baby number three joins us this August.

The fabrics do all the talking.

05/10/2026

Replaceable everywhere except here. 🥹
Forever grateful for the blessing of being a mom. I’ll never the be same. And love that.

05/06/2026

Walking during pregnancy isn’t just a “stay active” suggestion… it’s a non-negotiable foundation.

But here’s what most people get wrong 👇
It’s not meant to be a slow, leisurely stroll.

If you want the real benefits, you should be aiming for moderate intensity (think Zone 2)
→ your heart rate is elevated
→ you’re slightly out of breath
→ you can talk… but not sing

That’s what actually counts as cardio.

According to the American College of Obstetricians and Gynecologists, healthy pregnancies should aim for at least 150 minutes of moderate-intensity aerobic activity per week

And yes—brisk walking absolutely counts when done at the right intensity.

Why this matters (for YOU and baby):
- supports healthy weight gain
- reduces risk of gestational diabetes + preeclampsia
- improves cardiovascular fitness

Movement during pregnancy isn’t just about you feeling good…it’s about creating a healthier environment for your baby too.

And personally?
I almost always increase my daily steps during pregnancy vs. pre-pregnancy because it’s one of the simplest, most effective ways to stay consistent.

I try to get outside as much as possible but if the weather isn’t great or my kids are sleeping, I’ll hop on my .fit treadmill and get it done at home.

BUT—walking alone isn’t the full picture.

For the best results, you should be pairing:
cardio (like this)
WITH
strength training + core work

Because pregnancy fitness isn’t one-dimensional.

We’re on a mission to do what actually prepares your body.

Save this as your reminder: walking counts—but only if you’re actually working.

04/27/2026

Most pregnancy advice is either too soft… or completely overwhelming.

So this is the version no one really says out loud 👇

Pregnancy is a window of opportunity—not just to grow a baby, but to actually prepare your body for what’s coming next.

→ Strength training helps you handle the physical demands of motherhood (and recover better)
→ Intentional nutrition supports your energy, your baby, and a smoother postpartum
→ Core + pelvic floor training isn’t optional—it’s foundational for function
→ And your nervous system? It matters more than most people realize

This isn’t about being perfect.
It’s about being intentional.

Because how you move, fuel, and support your body now…
directly impacts how you feel postpartum.

And no—you don’t need to figure this out on your own.

That’s exactly why I built my app:
to take the guesswork out of pregnancy + postpartum fitness and give you a clear, effective plan that actually supports your body through every phase. Comment “PREGNANCY” to get a week free.

Save this for a reminder
And tell me—which one hit you the hardest?

04/03/2026

Moments for memory this week.
Turned 19 weeks pregnant today and feeling like I’m back in my groove 👊🏻👊🏻

03/30/2026

Some of these might feel a little blunt.
But honestly — most of the things that actually change you are.

I don’t believe in chasing extremes or blaming circumstances or waiting to feel ready.

I believe in discipline (even when it’s inconvenient), consistency (even when it’s boring), and perspective (even when it’s hard).

And learning how to think differently has impacted my body, my mindset, my relationships… everything.

Not perfectly. Just intentionally.

Take what resonates. Leave what doesn’t.

But I will say is this. Most growth comes from the thoughts we don’t want to challenge.

👉🏻Which one hit you the most?

03/16/2026

Lower body Burner 16 weeks pregnant. Taken right from my app.

Notice:
-Core engagement on each move
-Breathwork
-lifting heavy
-moving slow and controlled

Save this for later!
➡️Comment “PREGNANCY” for a free week of my prenatal programs that carry you through each trimester week by week!

03/10/2026

What you saw vs what you didn’t… first trimester edition.
Honestly I didn’t mean to hide this pregnancy so long. When we were TTC for baby 3, I kept saying to myself I’d share with you all soon after a positive test result. I figured things “what I do for a living” - pre/postnatal and Womens fitness - so I’d share asap.

Not sure what happened, but I kept delaying the news. Maybe it was bc I was in the thickkkk of first trimester throwing up and nausea, or bc my mindset was so off, or bc I just didn’t have the energy to share.

Now that you know, thanks for being here and following along with me in this journey. ❤️

03/07/2026

A perfect day 1. Thank you to all who wished us congratulations on our growing baby bump. I’m feeling so loved.

03/06/2026

I used to eat the snacks provided on the plane or grab a bag of snacks in the airport, now I try to pack as much from home as I can and grab a high-protein option if necessary. I got about 90g of protein in these before eating dinner!

For reference, we left the house at 2:30am
Drove 2 hours to the airport
At the airport for 2 hours
Had a 2 hour flight
2.5 hour layover
Flight was delayed on the tarmac for 2 hours
Then a 5 hour flight
Finally arrived in Mexico and grabbed dinner at our hotel.

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Stamford, CT
06902

Website

http://fitandwellmichelle.com/

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