Why Pulling These Two C’s Will Get You Your Best RESULTS

the dream and the hustle

Happy Tuesday People!

I’ve been MIA for a while, and though I’d like you to think it’s because I was doing super cool stuff, I was actually having a rather in depth surgery on my plagued hip. As with anything life gives us, we can learn, we can grow, and we can most certainly write about it.

Prior to surgery I went to get my physical therapy sessions set up and meet my therapist (Kim, in Baytown….she’s the bomb). She explained how the following week would progress and what to expect in the first few sessions of therapist. My surgeon (Dr. Harris, in Houston…the bomb.com) repeatedly reminded me that I would lose muscle and that I needed to be OK with all that. The day I went into surgery I was ready to be resilient. The week that followed was worse than childbirth, but I’ll spare you.

Around week 3 of therapy, a young lady came in for her therapy. She was half heartedly doing her lunges and barely putting effort into the sled pull….I was on the stationary bike clocking a whopping 2 miles in 20 minutes. Recovery is a slow process. My therapist reminded me that recovery would take longer if I veered off the path. This could not be more true.

Present day, I am 6 weeks post surgery. I am one-crutching short distances, and I’m doing a few baby squats. Yesterday, Kim congratulated me and said as soon as I’m off the crutches we can move on to more challenging things. Admittedly, almost everything is challenging at this stage, but I digress.

How does this story help you?

In my years of training, coaching, and attempted to help people with nutrition, I have noticed that everybody seems to lack the 2 C’s that breed results when brought together.

CONSISTENCY and COMPLIANCE

Consistency.

I have to remind clients all the time that this is not a sprint. We do not start a new program working out 2 hours a day 7 days a week. “But, what if I need to lose 30 pounds in 6 weeks?!?!?!” You should have noticed that a few months ago….

Most new clients are put onto a walking protocol, walking 20-45 minutes a day, depending on their current fitness level and their personal goal. Why walking? Well, walking is actually the most underrated fat burning exercise AND it can be done practically anywhere. You can walk around your neighborhood, at local parks, in the mall, around the grocery store (I have had clients who walk in Walmart), downtown, the treadmill, in your local fitness center, and the list goes on and on.

Walking is also something most people find they can be consistent with as well. You see, I want to jump ahead to what I see as the fun stuff in therapy, but you have to crawl before you can walk. Taking on too much at the beginning of your program can cause injury, leave you feeling less than capable, and end your short-lived attempt at fitness. Changing behaviors (those pesky things that got you wherever you may be) takes time and consistency. Stick with it.

Compliance.

The #1 reason I have fired clients (yes, it happens) is due to non-compliance. Let me clear, compliance doesn’t mean that you don’t ask why you are doing certain things, it means that you trust the process and trust your guide. Programs work because they are designed to work. If you get a good trainer or coach, they take everything about you into consideration as they map out your program. If you take on the personality of a squirrel and dart after every new diet and fitness trend and fad, then you will NEVER actually see results. By the way, any trainer worth their salt should welcome questions! Any opportunity I have to further educate clients is one I will not pass up.

So, get to work cultivating your 2 C’s that will equal big results!

Pinpoint any issues that keep you away from these things.

  • Does your trainer not listen to you?
  • Do you feel your not getting a personalized program?
  • Are you uncomfortable in your environment?
  • Do you get distracted by fads because maybe you read too many magazines?
  • Are you allowing those who are not fitness or nutrition professionals lead you?
  • Have you found the behaviors you need to change?

Now, It’s your turn to take matters into your own hands. Consistency and Compliance are things only YOU can cultivate. So, what will it be today?

#workoutwednesday A METCON to get you in shape FAST

Welcome to your workout!

METCON- short for metabolic conditioning. A type of training that blasts the entire body, igniting muscle fibers (both fast and slow twitch) to initiate maximum fat burning (rather utilization) while keeping lean muscle mass….AKA: the BOMB.

OK, so what you need for today’s workout is a timer (you can use a tabata timer OR an app, my fave), a medicine ball, a kettlebell or single dumbbell if you haven’t invested in kettlebells yet.

tabata pro

Ignore the setting up there. You will be setting your timer for 30 seconds of prep (to get your mind right), 45 seconds of WORK and 20 seconds of REST.

This is referred to as negative rest, since the rest is shorter than the work.

You will have 6 cycles (or moves) and 5 tabatas. Your total time (sans warm up and cool down) is 35:00, so it’s short and sweet.

Sip on some aminos between tabatas to ensure maximum energy output. This workout can be done fasted or fed.

The moves:

  • KB Sumo Deadlift
  • Sit and Twist (core work, like a kick through)
  • Med ball slam (add in a squat for extra booty work)
  • Single arm KB snatch (or clean if you’re still working on your snatch) L/R
  • KB swing to clean and goblet squat

Move as fast as you can during the work phase, but make sure your form is key. 35 minutes will be ALL you need and your strength and cardio are taken care of! Ah, the beauty of a good metcon…..

Enjoy and let me know how you do!

Michelle

Strong Camp 28 Photo by Paul Buceta for Strong Magazine

 

Workouts to get in TOP shape for summer

Hello there!

The warm breezes have already started and our air conditioner is getting zero breaks right now…..the countdown to SUMMER is here!

We have less than 6 weeks to summer and I am pumped!

I get excited at the prospect of a fun summer every year, but this summer will prove to be particularly memorable.

How about you? Are you entering into warmer weather ready to take on the season? OR do you perhaps feel as though you wish you had a few more weeks to prepare?

Have no fear!

Today I have some workouts for YOU to implement over the next 6 weeks that will help to tighten your muscle and shed excess fat. All you need is consistency and a bit of a tweaked nutrition plan (see more below).

ENJOY! Oh, and cut your body some slack……it’s been there for you all along. So learn to work WITH it, not against it.

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THE PLAN.

Here’s the deal; you HAVE to lift some weights in order to get that tight and “toned” look you say you want. So, that’s what you’ll be doing.

Three days a week, you’ll be hitting the iron. Monday and Friday will be lower body days, while Wednesday will etch in the upper body.

Tuesday, Thursday and Saturday will be cardio days, adapted to get the most results in the minimum effective dose.

The CARDIO.

Your cardio will be performed in a 2-1 ratio of work to rest. If you are not quite ready for this intensity, try a 1-1 ratio and build up. IF you stay consistent, you’ll feel better in no time.

The minimum effective dose is 20-40 minutes of this type of cardio. If you have a lot of fat to lose, opt for 40 minutes. If you’re just starting out, try 20 and move forward as you can.

Some examples are as follows:

  • Treadmill climb. Warm up for 5 minutes, then set the incline at a level 3 and speed between 3.5-4.5. Walk this for 1 minute. Lower the speed to 3.0-3.5 and take the incline between 12-15. Walk this for 2 minutes. Repeat for the duration of your workout, finishing with a cool down walk for 5 minutes.
  • Step mill. Start with a 3-5 minute easy warm up at a level 3. Take it to a level 6-8 for 1 minute and then a level 8-10 for 2 minutes. Repeat for the duration and end with a 5 minute cool down.
  • Tread Jog. Warm up 3-5 minutes. Take the speed to a fast paced walk for 1 minute, then jack it up to a jog for 2 minutes. Repeat for the duration and end with a cool down walk.

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THE WORKOUTS

Lower body days you will focus on ALL the muscles of your lower body PLUS a little bit of abdominal work. Warm up for 5-7 minutes beforehand.

SQUATS. 1 set of 20 reps to warm up, then 3 sets of 10-15 as heavy as you can.

LEG PRESS. 3 sets of 10-15 reps

DEADLIFTS (bar OR dumbbells). 2 sets of 10-12 reps

LEG EXTENSIONS. 3 sets of 10-15 reps

LEG CURLS (seated or lying) 3 sets of 10-15 reps

CALF RAISES. 2 sets of 15 reps

BACK EXTENSIONS. 2-3 sets of 10-20 reps (no weight added)

PLANK 60-90 second hold, 2-3 sets

Make sure you foam roll, stretch, and cool down before you leave.

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Upper Body Day will give you a well rounded physique and bring balance to your entire body. With tank top season right around the corner, this workout will build muscle and confidence.

Warm up for 5-7 minutes. I recommend foam rolling beforehand.

BENCH PRESS (or dumbbell chest press) 1 set of 15 reps, 3 sets of 10-12 reps

SEATED DB OVERHEAD PRESS 3 sets of 8-10 reps

DB ROW 3 sets of 10 reps

LAT PULLDOWN 3 sets of 10 reps

DB CURLS 2 sets of 10 reps

TRICEP PUSHDOWN (or seated dip) 3 sets of 10 reps

CAPTAIN’S CHAIR (or hanging) LEG RAISES 3 sets of 10-30 reps

Make sure to foam roll, stretch and cool down.

mc-7059 Need help with the weight? Check out THIS POST on how heavy you should go.

NUTRITION

All the workouts in the world will not help if you aren’t fueling properly.

Instead of focusing on taking away, try to focus on upgrading your nutrition. Make pre and post workout meals your top priority for the first week. Your macros surrounding your workouts should have higher carbs and fewer fibers and fats. My go-to of the moment is cream of rice mixed with a scoop of whey protein. I eat it cold pre and post workout and it tastes like pudding :) Other options include whey protein shakes (some, Like LABRADA offer the perfect ratio of carbs, fats and proteins ready to drink), raisins, rice cakes, toast, lean lunch meat, etc. A pre-workout should be taken in 30-45 minutes prior to hitting the workout. Post workout protein uptake usually happens within 30 minutes, BUT research has shown that the body is susceptible to greater protein uptake up to 2 hours post workout. In other words, don’t let that be a stressor.

Protein intake does NOT need to exceed your need. In order to create a lean physique you do need an adequate amount of protein. Try eating protein at every meal to ensure an adequate intake. Vary your protein for maximum satiety. You can try chicken, turkey, fish, lean red meats, game, whey, casein, cottage cheese, yogurt, etc. Take the time to explore and see what works best for you.

Drink PLENTY of water throughout your fat loss phase. I suggest aiming for a gallon a day for most (your tea and coffee intake can count towards this), but start where you are and add daily.

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FINAL THOUGHTS

Remember, the body needs TIME to change. You can expect GREAT improvement with this workout plan in just 6 weeks, but ONLY If you are vigilant and consistent. If you have a lot of fat to lose, know that these 6 weeks will give you a large jumpstart, so don’t get discouraged. Be kind to your body and it will return the favor.

See you soon!

Michelle

 

 

Cellulite Smasher Workout! And some tips for ya ;-)

HAPPY FRIDAY!!!!!!!

I’ll make this as short and sweet as a I can since I have a lunch date with one of the coolest kids around….my daughter :)

CELLULITE.

It’s a plague that every single woman moans about on a daily basis.

It’s also not the end of the world and I would venture a guess that 99.9% of us have it…..the .1 will get it soon enough.

What is it?

It’s just fat. It’s not a different kind of fat. It’s not some exercise resistant mutant fat. It’s just plain fat that lies close to the surface, hence the reason it looks awkward to us.

Today I did a glute and leg workout at the Slaughter House and realized this would ROCK the world of you 99.9% (.1 save this for later).

When struggling with cellulite there are a few things to remember:

  1. Hydrate like there’s no tomorrow.
  2. Ditch the alcohol.
  3. Toss the sugars too (fast sugars will be stored where your body stores fat fast: i.e. celluliteville)
  4. WORK IT! Heavy weight training AND training legs from all angles helps.
  5. Recover with stretching and foam rolling so you can WORK IT again.

You can do this workout 2x per week to get you started packing your bags towards smoother stems.

legs and glutes

THE WORKOUT.

You will need weights or kettlebells, rubber strength bands (the ones that look like large rubber bands) and some gusto.

Warm up please! Foam roll, dynamic stretches, dance, whatever….just get your legs warm and your heart pumping.

GLUTE firing circuit (uses a medium strength band)

  • Banded bridge with band just above knees (4×20)
  • Banded ABduction (with band above knees, press knees out) (4×20
  • Low banded bridge with band below knees (4×20)
  • Low banded ABduction (4×20)

Move through each move for 1 set, then continue through a circuit of 4 sets, 20 reps. Your butt and hips should burn.

THE WORK

We’ll be using active rest. I alternated between kettle bell swings (ONLY do these if you know how…..like you could teach me cause you’re THAT good) and banded jumping jacks with the strength band at mid-calf

KB (kettle bell) stiff leg dead lift 4×10-15 followed by 20 KB swings after each set

Barbell single leg stiff legged dead lift 4×10 each followed by 20 banded jumping jacks after each set

Elevated Sumo squat with KB (feet on platforms so I can squat lower) 4×10-15 followed by 20 KB swings after each set

Glute finisher:

Banded hip thrust on exercise ball followed by banded hamstring roll ins with bridge on exercise ball. NOTE: if you’re confused, that’s why you need an trainer ;) 4×10 of each move. Followed by 20 banded jumping jacks after each set.

And there you have it. Less than an hour and you should be toast, along with your buns.

IF you follow the above advice and do this workout 2x per week, you should notice a difference in 6-8 weeks…..just in time for Summer.

I’ll be back with more nutrition, training, workouts, tips and tricks for you to live your healthiest life!

Michelle xoxo

 

 

In Person Training VS Online Training

well HELLLLOOOOO there!

It has been forever since I’ve shared a post with you, and I apologize, but I’ve been a little bit BUSY.

Once you’re all caught up on that, you’ll be happy to know that living the majority of my life in a gym has really helped to inspire what I hope will be incredibly helpful posts.

So let’s dig in to today’s post and hash out the benefits of different types of training.

One of the biggest issues facing training today is that it has been cheapened by its own. Trainers who deal under the table and use fitness facilities without expecting to pay has driven facility pricing up and the professionalism of training down. This is a pattern that professionals like myself are trying to fight.

So, how do you know if you’re getting a GOOD personal trainer?

Well, for starters I would recommend being a bit more picky when choosing your personal trainer.

Think of your personal trainer as a part of your medical team. Would you go to just any old doctor off the street? Your trainer should be chosen with care.

Once you have established how to pick a trainer, the question may then be if you should hire an in-house trainer at your local gym or an online trainer. And here is where it can be tricky….

Training is not regulated. Anybody can open an online training business and call themselves a personal trainer (or worse, a celebrity trainer).

fake personal trainer

One BIG upside to hiring an in-house trainer is that most gyms require a national certification and they make sure trainers keep up with continuing education credits.

So, when you looked in to that online trainer who charges over $100 a month, did you research their credentials? Do your homework and keep yourself protected.

Another issue with training is what I believe to be the BIGGEST thing an in-person trainer can help with: FORM.

A hands on trainer can help make minute adjustments that lead to better muscle recruitment which will in turn help you reach your goal faster. These adjustments need to be made in person, cause I don’t care how awesome you think you are, Skype won’t cut it when you need to truly make adjustments. Hands on adjustments make all the difference in the world AND help to prevent injury.

In house trainers can also help you to track progress more effectively. PLUS, if you struggle with getting workouts in, an in-house trainer is a great way to set up that habit. My clients are given homework to complete each week and I ask them to check in with me at the gym, even if they don’t have an appointment that day. This ramps up the accountability factor we all need.

Are all trainers created equal?

Absolutely not!

I am blessed with a staff of trainers who are willing to continue to learn. A lot of trainers are only willing to go as far as the money. A good trainer will give you more than you paid for. A great trainer will depend on science to blow theory out of the water and help you reach your goals faster than you thought possible.

ron b science

So, how do you pick a trainer?

Do your research.

If a trainer is dealing underhanded and unwilling to pay a gym to train there, they won’t be fully committed to you either. An online trainer should be researched just as carefully and make sure you’re not simply looking at pictures……you can get those anywhere.

Seek out referrals for a good trainer in your area OR check out ideafit.com for a listing.

Is training cheap?

I wouldn’t trust it if it were. Good training will encompass the entire lifestyle, so it should take a chunk of time out of the trainers schedule. Consider this when looking at trainers. Also consider the fact that the better and more experienced the trainer, the more expensive they will be.

When it comes down to the nitty-gritty for training, you are paying for far more than that 1 hour session. If you’re lucky enough to get a trainer/nutritionist combo, then you should be getting plenty of nutrition education along with strength training, exercise sequencing, cardio workouts, flexibility training and core work (every day with me is core work). This is why training should be considered an investment. If your trainer doesn’t take your investment seriously, find another trainer.

no free training

Training is a great way to get results, stay injury free and develop a love for fitness…..IF you find the right fit.

Keep on moving,

Michelle

 

 

Your Complete Guide to Rest Days….and a peek into the importance of rest

REST.

I think that proper rest is one of the most misunderstood facets of a great health and fitness program.

Why do I think that?

Well, I myself struggle with rest :) which is why I decided to dig into the importance of rest when trying to reach your goals.

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Two of the most important things to know about rest deal with your metabolism. First, you repair and grow more lean muscle tissue during rest. Whenever you are working out, you are actually creating small tears in the muscle fiber which is translated as a trauma. During rest, your body springs into action and begins to repair those tears, preparing the body for another bout with the weights so as to make the muscles stronger and more efficient. The body truly is a wonderful creation!

Second, you utilize more stored fat during rest (the “fat burning zone” myth is for another day) than during workouts. This is because is it not metabolically efficient for your body to dig into stored fat for energy during exercise or stress. In fact, your body finds it far easier to burn through muscle once the carb fuel sources run out. So, rest becomes an important factor in fat loss.

restday

So, how much rest do you need AND what is the best way to go about rest?

If your NUTRITION is on point and your WORKOUTS are designed to expend maximum calories while building lean muscle, then you’re probably two-thirds of the way towards your goal. If you’ve noticed that your workouts are beginning to suffer and your cravings are beginning to conquer……you need to work in some scheduled rest. That may sound like a no-brainer, but simply taking 1 day a week to loaf around the house won’t bring you results…..it could actually be derailing your progress if it has become a habit. Here are a few quick tips about rest periods that help you reach your goals.

  1. Know your threshold. This applies to workouts as well as stress. When your body is under stress it really doesn’t differentiate between physical workouts and unattainable deadlines. Chemically, it’s all processed the same. So, make sure that the fitness you have chosen helps to lighten the stress load and not add to it.
  2. Know your limit with exercise. I made this mistake many months ago: after my last competition, I decided to build out my back a bit more. So, I added a second heavy back day and a heavy deadlift day. I still focused on HIGH volume workouts 6 days per week (side note: I would shriek if a client did this). My rest was minimal and over time I paid the price. My hormones were out of whack and I’m still struggling to get back to my previous state of fitness. The point? Too much is too much…..even of a good thing.
  3. Figure it out. Each type of workout needs a specific period of rest. Powerlifting usually requires more rest than bodybuilding, which requires more rest than circuit training or say yoga or Pilates. To make it easier; the heavier the lift, the more rest you need.
  4. Make your food work for you. I’m a fan of MACROS, but I always lean in more towards nutrients. Why on earth would I cause my body to work HARDER just to process some food? It can cause inflammation over time and even wreak havoc on the backside with cellulite. So, focus on 80% of your diet being whole foods (I’m not what I call a CLEAN eater because people get all confused with that) that either come straight from the ground or have a mamma. I make this happen by prepping ahead of time, knowing what I’m going eat, and keeping plenty of fruits and veggies on hand at all times.

Now, I’m working on healing my body with nutrition and rest. I still have off weeks (this being one of them) due mostly to non-workout related stress, but I’m finding my ground.

Keep in mind that this body is the only one you truly get, even if you have replacement parts. So treat it right, respect boundaries, rest up and workout to feel like the awesome rock star you are :)

Till next time,

Michelle

OH, and check out this GREAT post about NAPPING from my good friend Pamela.

Meal Planning and Prep Made SUPER Easy

Most busy moms lead the kind of life that makes us want to use the NO TIME excuse when it comes to the kitchen.

While I do support family involvement when it comes to meal planning and prepping, you can become the Wonder Woman of your domain AND reach your goals by learning a few simple tips.

Wonder Woman Approves

  1. Be prepared. For starters, if you haven’t planned and prepped before, don’t expect a fail-free start from the blocks. This is the kind of skill that can go on a resume!
  2. Have a list. I so have you covered on this one with a video shared with my Healthy Holidays challenge group HERE.
  3. Don’t go to the store starving. Seriously, I speak from experience and cleaning out all of the Valentine candy on 80% off.
  4. If possible, wash and chop veggies when you get home. You and I both know you don’t want to do that later! It’s a chore, so invest in good containers and wash and chop it all when you get home.
  5. If the weather is still a bit cool (or you’re weird like me) throw your anti-inflammatory soup on to cook. Then, put your chickens in the roaster with some onions, carrots, potatoes and various spices (set roaster for 375 degrees and cook 90 minutes for PERFECTLY roasted chickens). You can then turn your chickens into various meals throughout the week.
  6. If you are like me and pack your kids lunches, have them get involved by prepping and bagging the veggies (if they help, they are far more likely to eat it).
  7. If you’re just starting out, set a timer for yourself and please don’t turn the TV on! It will distract you and before you know it, the movie is over and you’re feeling spent. Set your timer for an hour and see how much you can accomplish.
  8. Remember the goal: it’s not to cook and package every single meal. I don’t know about you, but I get tired of reheated meals. The goal here is to prep as much as possible ahead of time. Most nights I can throw dinner together in 15-20 minutes with the food I have prepped. The entire meals I cook beforehand are usually spaghetti and chili since they get better with age :)
  9. Take a look at some of the BLOG POSTS I have about meal prep and the art of mastering your kitchen HERE.
  10. If you need more info on mastering NUTRITION, I have you covered HERE.

In good health,

Michelle

How To Find Motivation When There Is No Finish Line

grumpy cat motivation

Eyes on the prize.

You wanted the extra TWO days of vacation more than you wanted the double fudge brownie. You needed to win the office Biggest Loser challenge more than you needed to go to happy hour with the girls. You baked extra chicken breasts on the weekend, walked on the treadmill while you caught up on Scandal and said no to your husband’s offer for dinner out on Valentine’s Day because SOMEONE (grrr) decided the office weigh-in should be February 15.

You persevered and you did it! You won!

With that extra time banked for a much need family camping trip this summer, you breathe a sigh of relief and enjoy a salted caramel truffle from the heart shaped box your husband surprised you with. (He’s not very good at following instructions.)

Tuesday arrives and you drive right past the gym on the way home. You know you should keep up with your routine but you need to catch up on the laundry. When you get home the last of the chicken is gone, everyone is hungry and no one wants to cook. How about pizza?

The slippery post challenge slop has begun…

The thrill of a big goal is often a POWERFUL motivator but even the most determined competitor takes time off. How do you stay true to your healthy habits when the pressure is off and there isn’t a prize on the line?

Motivation is overrated. It’s all about staying COMMITTED.

That’s the real secret to a healthy and happy fit life.  Challenges, competitions and races can be a part of what keeps you committed as long as you go about it with three very important things in mind.

Connect to your big picture goal.

Whatever kind of competition you choose to participate in you have to connect it with something that lasts longer than 30 days (or however long the program lasts). Take a step back and figure out what the ultimate goal is. Create your Fitness Vision – a picture of your ideal self in five years. Paint a vivid picture of your life, what you’re doing and how you feel. Then make it concrete by writing it down, creating a vision board or drawing a picture.  Use your fitness vision as a guide to create healthier habits that you can sustain as well as help you hit the mark for the short-term goals you’ve set. If you see yourself running a marathon you need to make sure your training plan not only builds your base but also helps keep you running injury free long term.  Starving yourself to win a pot of money in a four-week weight loss challenge won’t help you keep muscle you might want to hike the Inca Trail.

It’s not always about winning.

 Entering a contest or challenge doesn’t always have to be about the big prize. It can be about getting inspired by a group of other women pursuing a common goal. If new workouts and meal plans or coaching support is being provided take it and learn all you can! Use these tools to examine what you’ve been doing and figure out what “healthy habits” might actually be holding you back.  For example, fruit is great but you can overeat anything.  A new plan might make you shift to more vegetables with less fruit. It’s a simple and sustainable change but one that can reap positive benefits on your physique and health numbers.

Don’t swing to far one way or the other.

If you are super competitive and the WIN is what gets you going, be careful not to set yourself up for future failure by going to the extreme. The boomerang effect is a powerful one. You may want to skip the wine after dinner a few weeks before the big finale but cutting out EVERYTHING that makes you happy will only make you crave it more. Pick one thing you love and have a bit of it without guilt. You can find many ways to get your chocolate/salt/pasta craving without going overboard. I love a good protein mug cake to get my chocolate fix without a sugar crash and burn. However, that doesn’t mean I won’t occasionally have piece of dark chocolate with my tea too. I don’t have it every night but I also have never made it completely off limits, even when I am trying to lean out for a photo shoot.

If these tips aren’t enough to help you stay committed, maybe you need a full time coach. Better yet, maybe you need the tools to help you become your own coach. I invite you to take a look at my new book, Motivation Is Made Not Found, to find more tips like these to help you make your own motivation whenever you need it. It’s a collection of my best essays on motivation and a blue print to help create your motivation daily and stay committed. It’s on sale till February 29 so don’t wait till the next office wellness challenge to check it out!

If you are ready for the next competition or challenge, I am pretty sure Michelle has an idea or two. ;)

MotivationIsMade720

 

About Pamela:

Pamela and I met at Idea World many moons ago and connected view our shared introvert habits. She has been a blessing and joy to my life, adding value every time we speak. She keeps a wonderful blog: www.thrivepersonalfitness.com filled with up to the minute tips about real health and fitness. She has a passion to help other women realize their true potential and love their bodies by harnessing the power of fitness and nutrition.

You can find Pamela on Twitter, Facebook, Instagram, Pinterest  and  YouTube

 

 

 

 

The Motivation Monday Blues

Have you dealt with waning motivation?

If you said NO, then you may have a problem with lying and that is for another day ;)

Motivation is the key topic of many posts, pictures, plans, articles, Instagram accounts (yes, entire accounts) and even YouTube videos.

Why?

Because we all feel this NEED to be motivated.

The interesting thing is that we are not all motivated by the same thing, so the magic formula for motivation is non-existent.

Sometimes, we may truly need a break from the normal activities of daily life. Other times, we may be over worked or over stressed. Illness can douse our motivation as well.

There is a whole world of things that motivate us and an equally large world of things that can seemingly zap our motivation in the blink of an eye.

motivation

I will confess that my own personal motivation has been at a low 4 for a while now.

I’m dealing with a body that has seemingly betrayed me, so my go-to of sweating it out just won’t do right now.

Valentine’s Day was spent recovering from a stomach bug that was brought on by what appeared to be depression (I use exercise to combat depression and it’s been slow going for the last several weeks), and I spent the entire day doing NOTHING but binge watching Netflix and throwing in one movie (one of the Hobbits as my daughter has decided she is totally Team Kili…..ah, young love). Please note: sitting and doing NOTHING does not make for more motivation.

So, how do you bust through a period of low motivation?

Here are a few tried and true tips that have always worked for me, but rest assured I am also calling in an expert to post this week as well ;)

  1. Get outside. Now, I know some of you may be weathering the cold, but down here…well, I can get outside anytime at all. Research shows that even a short walk in the sunshine can help vitamin D production, which makes you a happier person to be around.
  2. Watch your diet. When I’m feeling down I tend to want to eat junk. Heavy foods or sugary fare become the norm and seem to perpetuate the sluggish state of mind. So, load up on fresh fruits and vegetables to give your cells a quick pick me up.
  3. Stop the deprivation. The term DIET above referred to your food intake in general. Now, if you are partaking in a deprivation or hard ruled diet right now, you are setting yourself up for motivational fatigue. Ditch the fad diets and eat for energy.
  4. Switch up your routine. Try something new. Go to a new fitness class at your gym OR try a different gym altogether. A fresh atmosphere can generate some newfound mojo.
  5. Check your basics. Are you getting enough water, calories, movement, sleep, social outings, etc? We need to make sure our basics are covered before we can shovel on the load of life. So take a step back and re-evaluate.
  6. Watch your drinking habits. I, as you know, love coffee and wine; however, these 2 things can cause a lag in hormone production which will in turn cause a lag in motivation. Try to cut back at least and maybe cut out at most (I’m going a month with zero wine to help reset everything) to give your hormones a fighting chance.
  7. Talk it out. If you have a therapist, go. If you don’t, then find a friend. Get the stuff in the basement taken care of so you can start looking at life with a fresh perspective.

Remember, motivation can be a fickle friend, so depend on creating HABIT to help you reach your goals.

To your good health,

Michelle

Post Superbowl (or any indulgence) Survival Guide

First off, CONGRATS to the Broncos for the win!

And second…….how are you feeling?

I’m not talking about whether or not your team won. I’m talking about some of the morning/day after indulgence issues that can creep up on you.

Maybe you stayed up late celebrating or lamenting last night. Perhaps you drank a little too much party punch, OR maybe you enjoyed a few too many of the delicious foods associated with Super Bowl.

Any way you slice it, we can sometimes have a bit of a rough time the day after.

So what do you do?

Here are a few short and sweet ways to get over it :) whatever IT may be.

still full snoopy

  1. Forgive and forget. Don’t berate yourself for poor food choices, excessive consumption, or lack of sleep. What’s done is done and making like a certain Disney character and letting it go will serve you far better than feeling poorly about yourself.
  2. Hydrate. While it is best to enter into temptation hydrated, most of us don’t make those preparations. Make sure you get a minimum of 1/2 your body weight in ounces of pure water today to combat dehydration. Remind yourself that signs of dehydration can include trouble focusing and headaches.
  3. Try mindful movement. Instead of beating yourself up on the elliptical or weights, consider putting those excess calories to good use through some mindful movement. What is that? Well, it’s anything that makes your body feel GOOD. For me, it was a nice session with my kettle bells. It can be a long walk, a dance break, a yoga class, a tennis game with a friend, or anything that gets your body moving and blood pumping (woohoo).
  4. Don’t practice deprivation. Drastically cutting calories or refusing to eat can have a backlash effect on your metabolism and result in lack of energy and even worse overall health.
  5. Focus on NUTRIENT density instead of calories. Turn your focus to real foods today and I promise your body will thank you in the end.

Five simple steps that can get you back on track and feeling more like yourself by tomorrow. Take it easy, stay hydrated, get some movement and celebrate a victory for everybody.

Stay healthy,

Michelle