Oh, that fluffy feeling……

I have issues…….I think you know that if you’ve read my stuff :) If this is your first visit, well then, I’m human and have issues. Welcome.

This has been an off week for me. It’s actually quite beautiful here in Southeast Texas, but I have been fighting with wicked allergies. I haven’t struggled with allergies like these since my childhood days! The severity of my cough which stemmed from a head full of snot (not the exact term the doc used), resulted in two allergy meds and an asthma med….with little relief as of yet. I was also told to rest…whatever that is ;) . I am perpetually not a rester. I like to DO things. Unless we’re watching a movie, then I just sit there like a stump on a log. Moving on…rest to me is yoga, Piyo (great program!), low impact circuits, etc. You know, rest :)

This forced rest and fuzzy head could be a great time to work on the devotional book I am writing, but I have been utilizing it to allow my head to enter into a dark space instead. My competition was a little over a month ago and I have put on about 7 pounds since then (give or take a pound). My coach is trying to reverse diet me to a lean, mean, lifting machine……I find myself in a panic. These days I feel much more mean than lean. I call it “fluffy.” You cannot feel fat. Well, you can if you stick your hand into a tub of Crisco, but that would be gross. Fat is a nutrient that we need, fluffy is when you just don’t feel as lean as a certain part of your brain thinks you should be.

During the competition itself I was excited for this time…..then I realized that this time is summer time and includes swimsuits (see previous post for a good laugh on that one). This past Sunday we spend time at my brother in laws pool for Father’s Day (thanks MIKE!) and I realized from the reflection in the window that my mind isn’t always right. Even at 7 pounds heavier, things are still healthy looking. I’m not sporting a six-pack (I’m also not a teenage boy….so there), but everything looks in shape. Body fat is there, but not nearly as noticeable as the muscle and I seem to be in good proportion. I promise I wasn’t standing in front of the mirror for hours checking myself out, this was just in passing.

Musclemania 2015 Front Side Pose First contest pic on the blog! Thanks to Alfonso Aguire :)

OK, so the above pic is not a realistic version of where my body can stay. That’s why we get pictures at competitions! Duh….. So, the logical part of my brain knows this, but the junior high girl who was made fun of for her weight (and yes, I remember all the comments and all the names…..issues) wants to stay there for special occasions. This part of post-comp is hardly ever talked about though.

So, why am I talking about it? Well, for the .01% of you who may compete, I like keeping it real. For the rest of you, there is something you keep comparing yourself to that holds you back from progress. Let that sink in.

See, my goal right now is NOT to look like I did during my comp (well, I wouldn’t mind that when I hang at the pool…). My goal right now is to add muscle, increase strength AND set aside quality time with my family. That means I can’t spend all day in the gym. Holding on to a past version of myself hinders any progress because my mind is not taking in the present and looking towards the future. I am allowing what was once a small thought to fester and become overwhelming.

Don’t get me started on the old videos and pics before I started to put on muscle.

This can happen to all of us. We get fixated on what we used to look like or what we think we should look like. I cannot tell you how many clients have said, “You should have seen me when…” Well, what’s so bad about now?

I don’t know about you, but right now I do not have any bikini photo shoots in the next 6 weeks. I do have a family vacation, but if your family can’t love you then who can? Most of the time we are harder on ourselves than anybody else. This drives us to a sort of obsession and can literally keep us from reaching our goals!

What can we do?

You know I love it when you ask that! I have a few action steps to get us ALL on the right track:

  1. Get real about your goals. For me personally, I had to realize that I could not want to add muscle and want the body of a svelte supermodel at the same time. That did not lead to consistency of any kind. Muscle is good for me cause let’s face it, I really like to eat.
  2. Enlist some help you trust. Pay for a coach (mine has been so helpful post comp) or join a challenge group. Having this accountability and knowledge is super helpful.
  3. Consistency above ALL. I have said it time and time again: consistency is king (small king, big King is God just to clarify). You must stay consistent to reach any goal you set. If your brain is all over the map, so will your goals follow.
  4. Get a power song! I have a lot of them and my playlist is full of NF, Lacrae, Andy Mineo, and even some AC/DC  :) I’ll share my song of the moment with you though.

There you have it. Four simple steps to a better you! Don’t let the world tell you who you should be or how you should look and don’t let past events dictate it either. Strive for a better you to give back each day and things will start to happen :)

mc-7159 I wanted to use this one for a while :) Photo by Kendra Harwell Photography (in the Baytown/Houston area)

NOW, let’s hear it! Leave your tips and suggestions for reaching goals and not heading into a negative mind space in the comments below :)

 

Summertime woes: A realistic look at swimsuit season

It’s June 16th here and if you live anywhere in southeast Texas, then you are probably hunkered down with your bottled water awaiting the ominous sounding Tropical Storm BILL….just the name inflicts fear. ;)

More fearful than any tropical storm is swimsuit season. I think I can speak for us all here right? There are just so many things that can go wrong…

I had my very own little run in with swimsuits a couple of weeks ago. You see, I can’t swim….I’m more of a sink or float kinda gal. Meaning when in a pool of water I usually end up close to the wall canoodling with my hubby :) totally acceptable behavior.

Anyways, I decided that this summer I should branch out. I mean, I just got onstage in the world’s tiniest bikini and was judged for goodness sake! I think I can learn to swim a few laps for sport. So, on we went to Academy to get a slightly larger and much more supportive suit….

Into the lion’s den:

It started off rather innocent enough. I walked in feeling full of confidence and eager to get this party started. I grabbed several suits in several sizes (cause you just don’t know with those things) and catwalked my way to the unisex dressing rooms…because we girls can have secrets no longer. I got the first suit on with a great struggle and looked in the mirror. Not good. Like, really not good. I had to take a deep breath and remind myself that I had just competed. I then promptly wondered what the heck I had been eating. It seemed like whatever wasn’t firmly encapsulated in the suit spilled elsewhere in the most unflattering fashion imaginable…..sort of like sausage which was busting out of its casing. With much effort, I removed the suit, though I did worry I might have to call in assistance. I picked up a larger size in bright red…side note: that’s a LOT of red no matter what your actual size. Though this one was a little easier to put on and the spillage seemed slightly more contained, I still began to question my training and nutrition. I didn’t bother with the third suit and I marched out to put those demons back in the cavern from whence they come, otherwise known as the swimsuit rack. I then perused the bikinis only to decide my fragile ego couldn’t handle that right now.

For the next couple of weeks (weeks, people) I struggled. It felt like my workout pants were tighter (um, they’re spandex). I got sick and had to go to the doctor where the nurse weighed me and I didn’t appreciate the number she wrote down (you’d think we gals could help each other out). I then had to go through old videos where all I could think about was how thin I was and that all my clothes fit then….

Here’s the catch: I work to empower women to forget the scale. I strive to have more women comfortable in their own skin. I love the variety of bodies on the beach and want others to focus on progress, not perfection. So what the heck????

There are many things that can go wrong while swimsuit shopping. Do any of these bring back horrid memories of yesteryear?

  • Swimsuit sizing if really weird! I think if I wear a medium in workout tights then I should wear a medium in swim bottoms. Is this too much to ask??!?!?!? When going through sizes, I always feel as though I have stumbled into the toddlers department and nobody was kind enough to point me to the correct place.
  • Lighting: really people? It seems as though the ONLY lighting available in these places is the large spotlight used for interrogations…..”Did you really log ALL of your food this week?” “Yes, I swear! I’m not guilty!!!!!” The higher end stores splurge on slightly softer lighting which makes me spend more money. I await a swimsuit dressing room lit in carefully placed tea lights and playing smooth jazz to mellow my fear.
  • You have to keep your underwear on while you try on swimsuits. Don’t get me wrong, this is a great rule, BUT it also added like 10 inches of fabric to my hips (OK< maybe not, but it feels like it).
  • Cellulite LOVES swimsuit shopping. You may not even see it in your shorts that morning, but by the time you pull on the plastic lined bottoms you can rest assured it will rear it’s dimpled head.
  • There seems to only be 2 (maybe 3) options when shopping: barely there skimpy OR old lady afraid of sunburn. The possible 3rd is the “fat displacing” ones that really do nothing other than squeeze body fat into even weirder places.

It’s a wonder any of us get out of the dressing room! The attendant smiles sweetly and asks “Did everything work out?” while I stand there with 23 different suits and tears in my eyes….I muster enough courage to smile back and say “Yes.” Like, duh, I like to keep at least 10 different sizes on hand!

To make matters worse, women are held to different standards than men. The men in my life don’t fret over whether or not their abs are flat in their long trunks….they really just want to make sure the trunks are big enough to allow movement and eating. Who eats in a swimsuit?!?!?!? If I ever get in it I certainly don’t want people to see me eating. That might make me relax my abs, which is one of the unforgivable sins. Guys swimwear sends a totally different message! It says “You’re cool man. Captain America trunks make the ladies believe that under that beer gut you actually look like Captain America”. Meanwhile, we slather on firming creams and practice rolling in and out of chairs so visible stomach flab won’t show :/

How do we make it better? Well, first off, we MUST adhere to the truth that we are all a work in progress. Progress denotes change….we are therefore, ever-changing. There is no such thing as the perfect body and I believe variety is a good thing. The second thing to remember is that body fat is normal and to be expected. Now, how much depends on lifestyle choices. There are a lot of lean people, but the only ones who are fat-free suffer from serious medical issues. So be thankful for your health.

I will be embarking upon a swimsuit shopping extravaganza soon and I have a plan that I think may just work. First, I am enlisting my besties to go with me. This sort of thing is better enjoyed in a group. Second, a good lunch with a couple of glasses of wine will be enjoyed beforehand as swimsuit shopping sober should be reserved for the youngsters who have yet to mature into their cellulite. Third, as women we must realize that we are far harder on ourselves than is necessary. We are defined by our character, not by any number.

So, I encourage you to go forth and shop heartily sisters! Show your daughters that we are comfortable with the changes and challenges of life. Be the best example to others of grace while in the dressing room…..and I pray every dressing room door will remain on its hinge during your adventure.

Be bold because you’re already beautiful,

Michelle

mc-7059 Photo by Kendra Harwell Photography

 

I’m so jealous…….

Do you suffer from jealousy? You can admit it, this is a safe place :)

Seriously, do you ever look at somebody else (their body, their life, their kids that always seem to get along, their immaculate house) and feel a twinge of jealousy?

 

Today I am raising my hands high and saying “YES! I am jealous.” Mostly I am jealous of Giada de Laurentiis.

Ok, wait….what?!?!?!?!
Let me back this train of thought up for to better facilitate understanding (see kids, college English does come in handy).

The other day I took my daughter to the local library to grab some summer reading. That’s our idea of a fun day. While there I always do 2 things:

  1. I browse the DIET section to see what I am up against as a nutritionist :)
  2. I head to the cook books because summer is one of the best times to try new recipes….provided they don’t take all day.

So, I happily skip to the cook book section and begin to browse all the books available that provide mouth watering eats and treats for myself and the fam. I ran across Giada’s book Giada at Home. Now, I have checked this book out before and I have even used some of the easy and yummy recipes, but today something hit me like an uppercut to the gut. As I held the book I had a complex thought process that involved the vision of a perfect life: a clean house, kids who are ALWAYS happy, Italian food for every meal (my version of Heaven), and the basics of seemingly having it all together. To put it simply: I was jealous.

You see, I just came off contest prep a few weeks ago and have slowly been trying to acclimate to a “normal” life. School has also ended and my visions of my teenagers uttering compliments to each other as they clean the house spotless have come to a grinding halt (because my expectations obviously exceed reality) and I have started a new job which is a monumental undertaking of physical, emotional and mental energy. Not to mention the fact that I have begun to stress about workouts and nutrition, probably because those are the 2 things I feel are totally under my control. Are you tired just reading that? Don’t we all have similar lives? Don’t leave me hanging here….

Now you can see why my feeling towards Ms. De Laurentiis were lit on fire……but can you also see where I am letting my crazy show a little?

yourcrazyisshowing At least I can admit it :)

You see, I know NOTHING about the life Giada leads, other than what is portrayed in books and on TV. That may not even be her kids! OK, maybe it is, but will they be on the show as teenagers? Highly doubtful…..

The real source of jealousy came over my own life choices and my current inability to be OK with them. It’s summer and I still wake up at the butt crack of dawn to workout. My life choices have led here. The funny thing is I could stop, but like a drug addict I won’t. Why? Because this is, quite literally, who I am. I don’t workout to get skinny (have you seen me?) I workout to be SANE. The other option isn’t pretty. So, even though I LOVE what I do and I realize not many will give up sleeping in late on the weekends to hit the local track, I can still experience those twinges of jealousy that can derail my whole day….not to mention the fact that it keeps me bogged down and ineffective.

So what’s a gal (or guy) to do when jealousy rears its ugly rear? Well, we have control over our choices and our actions, so here are my personal action steps to getting it back together:

  1. Ask yourself what this person has OR portrays that is making you feel this way.
  2. Make a mental or physical list of your lifestyle/appearance/house life/etc. that you LOVE (even if it’s love/hate because it’s a part of WHO you are).
  3. Ask yourself what you are willing to give up to get what this person has.
  4. Ask yourself WHY (this is a key step here.)
  5. Finally, is what is portrayed really REAL?

In today’s media age we can portray the life we WANT to live rather than the life we do live. Let me give you a couple of examples:

  • My house is always a wreck and I DO take pics with a messy background (it totally makes me relatable), BUT before I got cool with the fact that the house looks like people actually live here, I would box up stuff and throw it to the side so my house appeared to be spotless. It’s all an illusion. And don’t play like you don’t do that, that why all your kids pics are either in the same part of the house or on the front porch. Be OK with who you are ;) mess and all.
  • My ABS are only visible first thing in the morning or right after a killer tabata or HIIT workout. SO….that’s when you get ab shots (that’s pretty much across the board). I have yet to be so comfortable that I will post a shot post Buca di Beppo plate of spaghetti and meatballs…with pizza…and dessert. I show you the best, not the 2 trimester :)
  • This one’s free: I post pics of my kids NORMALLY one on one with me. They look content cause they totally think their mom rocks (cause she does!), and it looks like a cool little fam. I don not typically post the pics of my teenagers picking fights with each other over every little thing and my husband and I rolling our eyes and trying to referee……but just ending up making them pick up dog poop as punishment.

See? We can choose to filter life to the outside eye. It’s not because I try to be anything I’m not, it’s because you don’t want to let people into every nook and cranny of your life AND you don’t really want to heap the negative stuff out there.

Another important part is asking yourself what you’re willing to give up in order to get with others seemingly have.

A good example is physical: I have loads of people tell me it must be nice to have all the time I have to workout…..yet they don’t want to hit the gym at 4:30 a.m. like I so often do. Giving up time is an issue for all of us, but anything worth having will cost us something. When I was getting ready for my competition the one thing I kept being told is that competition prep is so hard only an estimated 5% of people actually complete it. I wanted to be included in that minority and that is what allowed me to give up some things in order to succeed.

So, maybe we all deal with the green eyed monster in some form. It can actually push us out of our comfort zones and to the next level, which is a great thing…..just don’t allow it to make you ineffective in your own life.

Keep living fit,

Michelle

Slimmer Summer Q&A

The Slimmer Summer Challenge just opened!

mc-7005 WM

This challenge is now CLOSED, but stick around for more to come!

 

 

Let’s get right to the details shall we?

What is the Slimmer Summer Challenge?

It’s a great way to get and stay fit and healthy all Summer long. It includes exercise, nutrition and mental health cause you know that’s what you really need :)

Who can do it?

ANYBODY! I will be honest and say it will probably appeal more to the ladies, especially busy moms. Men are more than welcome to join though!

When are the dates for the challenge?

The challenge will start June 15 and run through August 15th.

Do I need a gym membership or special equipment?

NO.

Ready for the nitty-gritty details now?

#SlimmerSummerChallenge

This is a 2 month program designed to give you everything you need to either jump-start your fitness OR simply stay fit during the busiest travel months of the year.

It’s a great program for on-the-go, vacations, busy moms, and all those who don’t want to plan their day around the gym (like I do).

The exercise portion consists of circuit training to keep the workouts short and intense for maximum results. NOTE: this is NOT a muscle-building program.

3 month back progress

This is 3 months of SLIMMING using the same strategies I will teach you in this course!

What to expect with the fitness portion:

  • Weekly calendar of workouts
  • Choice of 4-6 workouts per week depending on your schedule
  • Short, doable workouts
  • Printable, go-anywhere workouts
  • Limited equipment
  • Core focused workouts for safety and efficiency

Nutrition Focus:

  • MACRO education so you actually learn the science behind eating for energy and leanness
  • Learn the difference between calories and macros
  • Learn how to calculate YOUR macros and how to personalize them
  • Learn how to eat for energy and not just because you need to eat
  • Quick nutrition fixes for things such as bloating and water retention (subjects also covered)
  • Weekly meal plans…..BUT you will also learn a whole new view of food
  • Nutrient timing
  • Supplementation!

3 month front progress

 

Additional Goodies:

  • Weekly check ins
  • Weekly Q&A videos
  • Private FB Group to help you increase accountability AND share great tips on staying focused, plus recipes and other goodies
  • Email access to your trainer :)

Study after study shows that having a COACH and an accountability GROUP help you reach your goals faster AND help you to achieve more than you thought possible.

So, do you want in? You can get in RIGHT NOW by clicking the button below:



 

If you’re ready to start supplements already OR looking for the EASY button of supplements and assured weight loss, take a look HERE and check them out, then ask me how you can get your entry fee waived.

Whatever has been holding you back from making the most of your health, I promise we will change your mind. You do have the time, you just need a little guidance. And guidance is what I do best :)

Hello Baytown! Local training news AND an online Summer Challenge

mc--4 WM Thanks to Kendra Harwell Photography for these awesome pics :)

For those in the BAYTOWN area, I have some exciting news. I have decided to team up with the local YMCA to revamp their entire personal training program. I am taking the position of Personal Training Lead and will be in charge of building a top notch team of personal trainers from the ground up. I will also be providing education for trainers AND group X instructors so members receive the best in nutrition and exercise science. After all, what good is knowledge if you aren’t sharing it right? :)

What does this mean for YOU?

If you aren’t local, go ahead and hop down the post for an exciting opportunity to train with me virtually. If you ARE local, here is what you can expect:

  1. ALL of my in-person, one-on-one and group training (including MMA) sessions will now go through the local YMCA. It’s not the end of the Slaughter House, it’s just moving to a larger venue.
  2. Those already in session with me will get first pick over days/times.
  3. My schedule will now be able to accommodate MORE training sessions.
  4. Morning, lunchtime and daytime sessions are now more readily available.
  5. You will need a membership to train with me (or my staff), but this will also rid you of the excuse that you really have no place/motivation/plan to workout away from your trainer :) It’s a win for you and your whole family.

In order to get on the wait-list (those follow me wherever I go it seems!) for my training or nutrition services, contact the local Y at 281-427-1797 and get started.

My personal specialties are Bodybuilding, Competition Prep, MMA conditioning (carving a fighters body and some mad fighting skills), endurance training and corrective exercise. I’ll be seeking to hire and train a diverse staff with specialties ranging from weight loss to adventure races and power lifting as well as senior fitness. The goal is to make this TRAINING personalized to YOUR goals and not your trainer’s goals like so many other programs.

ONLINE #SLIMMERSUMMER CHALLENGE

If you’re traveling a lot this Summer OR you don’t live anywhere near me, I’m starting an online challenge that will help you get slimmer this Summer while still enjoying life. It is my firm belief that with a few tweaks and some nutritional guidance you can still look and feel your best ALL Summer long. There’s no need to upheave your way of life or skip out on Bar-B-Q’s and pool parties…..especially when you have science on your side. More info about the #SLIMMERSUMMER challenge will be up this week, but if you want to secure a spot on the wait list simply email me at michelle@michellecfitness.com

Have a healthy and blessed day, and I hope to see you soon!

Michelle

mc-6953

Summertime News and all things healthy :)

Good Morning!

I hope this post finds you feeling healthier and if not, drink some water……chances are you are dehydrated :)
So, I get that blog posts have been sporadic and that is due to contest prep. I am now 11 days out from my FIGURE debut at the Musclemania Lone Star in Galveston, TX on May 16th. If you want to read up on contest prep and check out photos, go HERE.

 

Posts will resume more normalcy once the competition is wrapped and my new goals settle in for the long haul. Since this is the final post pre-contest, I wanted to use it to address a few things and let you in on some of my upcoming news.

GYM RULES (watch out for these things if you want to reach your goals):

I’m going to be overly blunt here, but I’m tired of everybody wandering around totally lost….so here we go.

  1. KNOW YOUR GOALS!!!!! If you do not have specific you-centered goals written down then you are flying blind…..and everybody knows it.
  2. Be careful what “advice” you take. Over the past 6 months I have heard more bad advice escape the mouths of gym goers than I could read off the internet in a lifetime. I hear it on the gym floor, in the locker room and ALWAYS in the sauna. My personal favorite is the group exercise instructor who told a group of older ladies they should ALWAYS do their cardio fasted…..because obviously group X instructors have a PhD in exercise and nutrition science and just teach for the heck of it (I can say that, I was one). Do you realize that training fasted has never been scientifically proven for greater fat loss? More so, do you think a spin instructor knows that if there is a pre-existing condition like high blood pressure (which is rampant) training fasted can actually be a terrible thing? Food for thought…..by picky about whose advice you take. It doesn’t matter if you think they look fitter than you. Do they have more education then Google University?
  3. Don’t camp out on the machinery. Those fancy machines were designed for a purpose: bodybuilders who could no longer utilize heavier loads without risking injury. The machines stabilize you and make it possible to lift heavier and tear down more muscle fibers to produce muscular gains. Get it right with free weight and body weight FIRST, then move on.
  4. Don’t just sit there. Many people think they are taking an appropriate rest between sets, but 2 minutes is far too long. If you need more than 90 seconds of rest, lighten your load a bit.
  5. Mind your mouth…or at least what you put in it. Post workout nutrition is key to a sleek physique. Your muscles need energy or they can’t recover and perform.

Whew! Those are really my top 5 tips for YOU to get where you want to be. It’s not always about the size, scale or mirror…..it’s about goals.

Strong Camp 04 Photo by Paul Buceta @Strongcamp

What’s new?

LOADS of new things are coming and I am experiencing a refresher this Summer. Out with the old and in with the new :) I dig change….in fact, I crave it. Due to that, we are doing a total overhaul. Here are a few things you can expect:

  • Weekly real-time training videos. These will be termed Tabata Tuesday and will cover awesome workouts in minimal time with minimal equipment. You can do these workouts ANYWHERE, even on vacation (I’m even shooting some on vacation).
  • Nutrition programs. You requested it and I am hard at work on beginner, intermediate and advanced nutrition programs you will be able to download based on current goals.
  • Goal setting webinars. You know I’m a stickler for goals and I’m setting up FREE webinars so people can get a handle on how to set goals so they can actually reach them.
  • Monthly recipes in the newsletter.
  • Form videos on some of the most popular strength training moves.
  • A whole lot more including hang outs, Q & A’s, guest trainers, success stories, pretty pictures, and maybe even some fit getaways.

So stick with me as I finish this goal and head on to the next!

In health and fitness,

Michelle

MOTIVATION 101: How to get it and what to do when you lose it

Ever feel like you’ve just lost your motivation to continue towards your goal?

I can help with that ;)

RECIPE: Jamie Eason Middleton’s Pumped Up Pancakes:)

I LOVE a healthy recipe makeover!

Furthermore, I love a healthy recipe makeover that tastes GREAT!

These Pumped Up Pancakes from Jamie Eason Middleton provide needed protein without tasting like protein pancakes (you know what I’m talking about!). These can sub for the real deal and make a TON to last through the week. My kids have been noshing on these this week, which makes my mornings much smoother. FIRST, you need to grab some Lean Body for Her Whey, which you can get HERE or at labrada.com

JE pancakes Image from bodybuilding.com

 

INGREDIENTS:

4 tablespoons no calorie sweetener (I used Truvia)

3 cups oat flour (just grind up your oats in a coffee grinder)

3 scoops Jamie’s Lean Body for her natural vanilla protein

2 teaspoons baking powder

3/4 teaspoon baking soda

1/2 teaspoon salt

2 and 1/2 cups unsweetened almond milk

1—-6 oz Greek yogurt

1/2 teaspoon vanilla extract

3 egg whites (or 9 tablespoons liquid egg whites for most)

1/4 cup un sweetened apple sauce.

DIRECTIONS:

You know the drill here right?

In a large bowl , combine all the dry ingredients. Do the same to the wet ingredients in a slightly smaller bowl……then mix them together just until blended. There is no need to whip your pancake batter to no end and that is often what makes it so gummy.

Preheat griddle to 350 degrees and either use non-stick spray OR butter if you’re throwing caution to the wind ;)

Use a 1/4 cup measuring cup to measure the perfect pancake serving. Wait until tiny bubbles form, then flip with all the grace of a samurai warrior! Wha-cha!

Serving: 3 pancakes

Calories: 198

Fat: 3.9g

Carbs: 22.2g

Protein: 17g

I am LOVING this protein powder and Labrada.com has a ton of recipes for it to help calm even the crankiest of sweet tooth(s).

So check it out, add it to your macros, and get ready for results!

Eat, drink and keep moving!

Michelle

 

 

The KEY to PROGRESS

Happy Tuesday Everybody!

Today’s post covers a tiny bit of a topic I get asked about all the time: progress.

Well, I say progress when most ask about results. To me, progress trumps what we view as results every time. Even though progress is admittedly important, how do we attain it?

One word: CONSISTENCY.

We undermine that word and treat it like either a nasty thing OR a super human trait. Let’s clear it up shall we?

For our purposes I will pull a very simple definition from dictionary.com

CONSISTENCY:  steadfast adherence to the same principles, course, form, etc.

Take a look at the first 2 words: STEADFAST ADHERENCE.

Consistency is formed by forming daily habits which lead you towards your personal goals. By the way, if your goals are unclear it will be impossible to become consistent.

If you are looking to make a lifestyle change for the betterment of your health, consistent choices towards that end must be maintained. In other words, you cannot hop from one diet to the next or one workout plan to the next or one theory to the next.

I know what your going to say….”But I read where I’m not seeing results because I’m not changing my routine enough.” WRONG. You think you read that when in reality what you read has nothing to do with you. If you are a desk jockey getting advice from sports magazines you CANNOT do what elite athletes do and expect their results…..sorry to burst your bubble.

A solid nutrition and exercise plan is needed to make lasting changes.

How long do you need to be “on” these plans?

Preferably, it should be a plan that can handle the changes you will make in strength as well as any biochemical changes within the body (i.e. muscle gain, fat loss, etc.). In other words: FOR LIFE.

We all want some kind of magical end date because that is what media shoves down our throats on a daily basis. The truth is, to be truly healthy and fit it will take a lifetime because your body and your goals are ever changing.

Start by solidifying your goals and stop chasing other peoples goals. It’s cool to be inspired by others, but if you’re living through them it really doesn’t give you much time to live.

Then put habits into practice by committing to consistency. This means you WILL stick to your plan through rain or shine and no matter what the scale or your jeans say on any given day.

Give your plan a solid 4 weeks to start creating habit. COMMIT to the consistency, not the results. THIS one action will result in progress.

At the end of the day, I prefer a body being built by years of dedication rather than one 6 or 12 week hotshot plan.

Stay committed to YOUR goals,

Michelle

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