7 Steps to become FITTER through the Holidays

 

Christmas Plank 2013

 

Those who enjoy the regular benefits of eating well and working out can often succumb to the joy of the holiday season with absolute vigor….which can quickly turn to regret. There’s no reason to lose gains, or gain fat, this holiday season. Now, you have the tools of the trade to stay on track and start your New Year fitter than ever.

1.Honor the ROUTINE.

Holiday parties, work deadlines, family responsibilities, endless shopping lines, you name it; it can all disrupt our tried and true schedule. Did you know that sticking to a schedule not only makes you more productive, but will also lessen your stress levels? Plan ahead to make sure you can honor your schedule. You workouts may be shorter, but making sure you move each day will pay off in the long run.

2. Be Prepared.

There is nothing worse than Christmas shopping without money in the bank right? So why would you go out without making sure you have the foods you need? We all know that nutrition is the cornerstone of our health, vitality and energy, so start preparing for the season of overindulgence now. Prep your meals for the week in advance and take advantage of handy coolers and carriers. When you’re planning a shopping trip or dinner, look over the menu first and plan ahead as to what you will eat. Remember, treat meals can be an advantage, but a treat season will leave you feeling like a bloated whale by January first….and then you have to fight the resolutionists for your spot at the rack.

3.Be realistic with your expectations.

You wouldn’t stand around and wait for a piece of equipment at the gym right? Please say no. Of course not! You would take a look at your program for the day and re-write it a bit to keep your workout going. The same thing can happen during the holidays. You may need to switch up your workout time to accommodate family responsibilities or just bad weather. If you can’t make it to the gym, have a body weight workout ready to go in your living room. Too stormy for a run? Give HIIT training a try. Think outside the box and drop the “all or nothing” attitude during the holidays. It will lessen stress and improve results.

4. Move every day.

Make a commitment to do SOMETHING every day. A little too much wine or a few too many sweet treats can take its toll on our energy. Sometimes the gloomy winter weather can leave us feeling a bit low. One sure fix is to get up and move every day. If you find that you battle with low energy during the colder months, try these tricks to spice it up:

  • Take on a group class at your local gym
  • Enlist a workout buddy
  • Try a boot camp
  • Head to a different gym. Many chain gyms offer memberships that will get you into ANY gym. Use this during this season to get a new energy and maybe even play on some new equipment. Sometimes all we need is to change up what we see each day to give the brain and body a fresh energy.
  • Take your training outdoors….if weather allows.

5. Maximize Your GAINS.

You know there are a few key foods you WILL NOT give up this holiday season. Grandma’s pumpkin pie? Your aunt’s homemade dressing? Anything smothered in either gravy or chocolate? Well, you should also know that you can use these foods to your advantage. Look at your workout split now. Take the time to train, let’s go with LEGS, before the big feast. This way, you can utilize the copious amounts of fuel you’re taking in to make some serious changes in your physique. Hit back the next day to capitalize on the extra carbs you know those yams packed in and reap the benefits of nutrition knowledge. The point here is to not just sit on your butt eating all week….move your butt and then you can “fuel” those awesome muscles.

6. Recreate Traditions.

I used to spend most Thanksgivings eating till the elastic on my waist band wanted to give out and downing an entire bottle of wine. This served two purposes: 1) It made the entire event more tolerable, no matter the drama :) and 2) It made me appear to still be “normal” in the eyes of my loved ones. What isn’t normal is the amount of time and energy wasted on recuperating from a holiday binge. Just thing of the sweet shoulders you could be building instead of trying to burn off wine and pie! So, I now bring healthier dishes and fruits and veggies to snack on. If I have wine I cut it with a little tart cherry juice. This keeps me from drinking so much and has the added benefit of lessening the soreness from the sweet leg workout I did earlier that morning. Check out the Bodybuilding.com recipe database for some GREAT finds on healthy fare.

7. Take a scheduled time out.

We can’t sustain ourselves for that long. Even the most outgoing of people need a little time to recharge. If you happen to be an introvert, like myself, then you will need to schedule a time out once a week. I know you think your gym time should suffice, but trust me here, you need something more. What can you do for a time out? You could soak in a bath, cuddle with the love of your life (that could be your teddy bear, we don’t judge here), treat yourself to a movie of choice, have coffee with a friend you haven’t seen in a while, stay in your house in PJ’s all day, go for a walk in nature, schedule short walks after dinner, sit by the fire, start reading that book that has been sitting on your side table for months, etc. The possibilities are endless and totally up to you.

Christmas Plank Fail 2013

 

As you can see, you can make it through the holidays stress-free and looking even better in your jeans….as if that’s even possible. Don’t get caught up in the drama, but enjoy the season. Focus on all you do have instead of what you still lack. Find someone to encourage. And remember that the world is a much brighter place with you in it…if you allow your light to shine.

Christmas Muscles 2013

 

Happy Holidays! Healthy Gift Guide

Good morning Lovelies!

Today will start a much needed break from all things fitness related so I can focus on another passion: SHOPPING!

Seriously, I have been blessed to try out different products throughout the year that will make GREAT Christmas gifts for your fit minded loved ones.

Today, I have 3 choices for you and yours. So sit back, grab a cup of hot cocoa and let’s get started :)

Travel, Gym, Play, and Everyday:

6 PACK BAGS

Heads UP! This is a personal fave :)

6 Pack Bags offers a full line of versatile and stylish bags that totes your meals (NO MORE EXCUSES PEOPLE) as well as everyday items and gym fare. Many of the backpacks come with separate compartments for stinky shoes too. They offer a Women’s Line of elite bags, and they are the ONLY line of bags I would pay the money for honestly. Fashion meets function with these awesome bags. Perfect gift for the fit gal on the go in your life.

6 pack shoulder          6 pack purse        6 pack expidition

 

Pain Free Hair Removal with the Emjoi Epi Slim+

Maybe you don’t think hair removal is an awesome gift, BUT for those fit fans in your life hair removal that doesn’t cost an arm and a leg could be the perfect gift! With the Emjoi Epi Slim+ you get practically pain-free hair removal in a sleek and slim design. With technical features like the patented 3 disc tweezers and eRase glide technology, you can erase hair from face, bikini line, underarms, anywhere you have unwanted hair. The 18 tweezer action discs remove hair from the root for up to 6 whole weeks AND its battery operated, so travel is easy. Grab one for yourself or a loved one today. Makes a great stocking stuffer :) (NOTE: I was sent one at no charge from the publicists for Emjoi Epi Slim).

emjoi      emjoi full

 

Performance Fuel Delivered to the Front Door: B-Elite Meals

I get it…this can seem a bit unconventional, but who cares?!?!?! If you or someone in your life struggles with nutrition or simply does NOT have the time to meal prep, then B-Elite is the answer. High quality, delicious taste and ZERO preservatives. PLUS, these meals are designed by folks who understand the struggle. Each and every meal is portioned with the proper nutrients you need to look and feel your best year-round. These can be stored in the freezer and grabbed when you need them most. It’s a winning gift all year long :)

b-elite fuel 1      b-elite fuel 2     b-elite fuel 3

 

That should get your Christmas shopping started! Come back next week for more fit-friendly gift ideas and be sure to have a healthy holiday and a Merry Christmas!

Michelle

 

 

 

Trainer Tip Tuesday

Hello!

I am beyond thrilled to kick off a brand new series called Trainer Tip Tuesday. This series of posts will address personal trainers, coaches and even those who are thinking of joining this wonderful profession.

The goal is to embed knowledge and wisdom while helping trainers and coaches make the most of their education and passion.

Today’s pots is from my dear friend and fellow trainer, Pamela Hernandez, who owns Thrive Personal Fitness.

Read on as she tackles some questions that new and old trainers may not have thought about before signing the bottom line :)

cookie monster

What They Don’t Teach You about Being a Personal Trainer:

 

Congratulations! You’ve passed your personal trainer exam! You’re excited and anxious to get started. Maybe a gym has offered you a place to work or perhaps you’re striking out on your own. Either way, you can’t wait to get your first client.

The problem is they forgot to tell you how to set your prices, find your niche and market yourself. Unfortunately that’s not all your certification program left out.

Your certification leaves you woefully unprepared for the real world of personal training. I compare getting your certification to kindergarten. In kindergarten you learn your letters and some basic vocabulary. You learn to count. But putting together a proper sentence or multiplication is still out of reach.

During your certification program you get your basics of anatomy, physiology and movement. You learn to count reps. You learn about what exercises work what muscles, but no one really shows you how to translate a workout to a program to meet you clients goals. No one prepares you for the unhealthy bodies you will encounter and the behavioral coaching they are going to need. Preparation for the BUSINESS of personal training is completely absent.

Here is the hard reality. If you want to make personal training your full time job, only 20-25% of your time will be spent in the gym with clients. The rest of the time is spent prepping programs, taking continuing education classes, marketing yourself, balancing the books and all the other things it takes to run a successful business.  Your education has only just begun. Here are the important lessons about the business of personal training you need to start with.

  •  Whether you know it or not you have started a small business

You need to set up a separate account for business expenses, set a budget and a separate mailing address. Keep your business finances separate from your personal ones, including credit. While your chances for audit are small, only about 1% according to WalletHub, audits for small businesses are UP 17% since 2009. Keep detailed and organized records and you will be prepared, plus it will help you in the event you decide to seek an SBA loan or other financing.  Also find an accountant you trust. A good accountant is not just someone who puts your numbers into a piece of software to do your taxes. A good accountant will advise you on how to maximize your income while avoiding unpleasant surprises at tax time.

  • Know your value

When I first started training I was told by a gym manager no one would pay my personal training rates. I firmly stood my ground because I had done my research. I compared rates for other trainers in my local area with similar services and priced accordingly. I also knew the personal service I provide ranked higher than the cookie cutter programs at big box gyms. It’s for this reason I also don’t offer discounts. I value what I do and I want my clients to do the same. If I discount my services, I have also discounted myself. For this and many other reasons, stay away from Groupon, Living Social and other discount programs. You might get a short-term burst of clients but they rarely stick around.

  • Find a mentor

My ACSM CPT certification gave me a basic vocabulary. I learned program design and about the business of personal training from other trainers. A good mentor can provide you with the missing pieces of your personal trainer education. They can offer you hands on experience and a sympathetic ear when you have a difficult client or situation. This can be a formal arrangement via an internship or an informal friendship. Online mentor programs, continuing education programs and fitness conferences can offer huge opportunities to learn from experts in your field and expand your professional network.

  •  Read books outside of your field

I used to try to read every new diet book on the market but I couldn’t keep up. I stopped trying when I realized they are all virtually saying the same thing. A better use of my time is reading books on business, marketing, behavior change and nutrition. If you haven’t read Switch by Chip and Dan Heath or The Thank You Economy by Gary Vaynerchuck do so NOW.

  • Rest

I started training part time while I worked a full time desk job. I offered myself for training appointments 6 days a week at any time the client could meet. On Sundays I prepped workouts for the week and wrote for my blog. The consequences verged on exhaustion and what I believe was the beginning of adrenal fatigue. I had to slow down or else. I implemented a set schedule for training and started taking Sundays off – including taking a Social Media Sabbath. It made a huge difference! I got my health and my sanity back. I also could give every client the energetic training session she deserves. It’s important to set boundaries and make time for OUR workouts, to rest and recharge. You have to take care of yourself so you can take care of others.

If you are serious about your personal training career then you have to be smart and passionate both in and out of the gym. If you want to be in this business for the long haul always remember it is a business and never stop learning.

 

Pamela Hernandez is a fitness maven, author and motivational speaker. Her goal is to empower women with fitness and to help women take control of their health and their lives! She has been on her own fitness journey since 1999 and she started her entrepreneurial journey in 2009 when she founded her personal training company, Thrive Personal Fitness. As a former fat girl and natural introvert, her goal is to take her personal lessons learned, from building her own fitness and building a successful small business, and use them to help other women live their dreams.

Pamela Headshot 2014

PORTION CONTROL: Your best tool in surviving the Holidays

 

The Holidays are upon us and that usually causes 1 of 2 responses when it comes to fitness:

  1. Fear and dread thinking about trying to “control” everything and maintain our results.
  2. The generalized “CHUCK IT ALL!” feeling where you just give up and decide to start over, yet again, New Year’s day.

What if there really IS a better way?

Watching your portions can help you keep your waistline and your energy levels in check, whether you eat at home OR out and about. Pay attention to HOW MUCH you eat and you will have a harder time gaining weight this season.

Here are some more tips on monitoring your portions, but still enjoying this season:

  • As the video states, SLOW DOWN. Don’t be the first to get your food and don’t be the first to finish.
  • If your Thanksgiving meal is served buffet style, leave some white space on your plate. You can still enjoy the foods if they are in smaller portions AND the starving children in Africa are still starving when you overstuffed yourself…so stop that.
  • ALSO, make the commitment to yourself to be a ONE-TRIPPER. Get what you really like (avoid the stuff you hate) and only go around once.
  • If your meal is served at the table, don’t sit by a trigger food. If you’re placed there, pass it down and fill its spot with a less-likely-to-binge alternative.
  • Know ahead of time what you will splurge on.
  • Eat plenty of lean protein to keep your blood sugar stable.
  • Try to avoid alcohol. It will lower your inhibitions and before you know it, 3 pieces of pie don’t sound too bad at all.
  • Take a walk after dinner instead of plopping down on the couch.
  • Go outside and play with the kids (though a trampoline after a big meal would not be advised).
  • Get a workout in that morning as studies show we eat healthier when we workout.
  • Enjoy the conversation, don’t feel the need to eat just because others are eating.
  • Watch out for sugary drinks, opt for water instead.
  • Can’t decide which dessert? Serve yourself small portions (1-2 bites) of each on a smaller plate.
  • If you have people who point out your eating habits (OH, so you’re too good to eat…?) I have found 1 key phrase that gets them off my back: “If you feel the need to pick apart my eating habits, then I will be more than accommodating to pick apart yours….” Judge not, lest ye be judges people.
  • Do a little yoga before bed that evening to reset the system. Make sure it includes plenty of twists to detoxify the system.
  • Plan to workout the day after, even if it’s a light workout at home.
  • Don’t sweat the small stuff. I have NO intention of logging every morsel on Thanksgiving OR Christmas day. Enjoy the spirit of the season and don’t let food be a stressor.

Keep up with more Holiday tips with the newsletter ———>>>>>>>>

Have a Happy and Healthy Day!

Michelle

Talking about #demabs …and how to get them

A question posed more often than not is, “How do I tighten my abs?”. You can replace that with anything about a tight core, tight midsection, getting rid of the muffin top, etc. You get the point right?

The core is one of my FAVORITE body parts and also one of my most challenging. My core, or midsection, never stays as lean as my back, legs or arms. I do, however, know a thing or two about getting a strong and tight core. So…are you ready to get started?

rockin abs

NUTRITION.

What you eat will determine 100% whether or not people can see your abs. We all have them, but seeing them is a different matter entirely. If there are a lot of salty, sugary or processed foods (OH! and fake sugars) the abs will remain hidden…unless your a 15-year-old male athlete, then eat what you want and enjoy your youth :)

Balance is key when it comes to good core nutrition. You need proteins, carbohydrates and fats in balance to get the most from your core AND digestive system. Withholding nutrients can cause inflammation in the center where the majority of the body’s digestive system and energy are stored. Focus on whole foods first, then supplement as needed with your lifestyle. Pay attention to what you eat and how your body responds. Some of us can get gassy and bloated with certain foods, so make a note of it and try to eat those foods in moderation. The only time a food should be avoided completely is if you have been tested for an allergy OR eating that food causes great intestinal pain.

Veggie belly :)

Veggie belly is a term to explain the bloat that comes from a LARGE volume of veggies consumed in the diet. It is nothing to be concerned with and shouldn’t alter your consumption of veggies unless you’re about to bare all in a tiny swimsuit. Veggie belly will usually only last about 2-6 hours post meal. Regular workouts can help eliminate most of the bloat anyways.

After 1

ABDOMINAL MUSCULATURE

We ALL have abdominal muscles. There are a few key factors to drawing them inward and creating a sleeker looking physique. Women tend to want “FLAT” abs. This is achieved through Pilates like drawing inward and always encouraging the abs to draw in and up. If you’re wanting a 6-pack then you will need to BUILD those muscles out a bit. It’s important to realize that the core muscles are like any other muscle. They have similar functions and will grow when placed under pressure. That side bend with the weight you’re doing….unless you want your obliques (waistline) to grow OUTWARD, stop it. Your best bets for a sleek and strong midsection are plank variations, twisting movements such as bicycle crunches, wood chops, and twists with a medicine ball, as well as hanging leg raises and back extensions. If you want to create a fuller look to the abs try adding weighted crunches and cable crunches to your rotation.

HOW OFTEN SHOULD I WORK MY ABS?

Abs are like any other muscle, but if worked properly they do not need quite as much time to repair. I work my core 4 days per week, alternating between weighted and non-weighted days.

FINAL ADVICE:
Your abs SHOULD work during every single workout. If you are working legs at the gym, you better have a tight core. If you’re hitting back, make sure your abs are engaged before every single rep. It may take a bit of time to get used to, but if you make sure your abs contract before each movement then your workout will be safer and more effective overall.

Check out these ab workouts to get you started to a GREAT midsection:

 

The New Year is HERE!

I know it’s November, but you know it’s coming…

You can hear the footsteps of the New Year as clearly as the Christmas songs in the grocery stores.

The. New. Year.

The New Year can hold hope for some and dread for others. Many of us start the New Year with the exact same resolutions as last year….and possibly the year before.

Fear not, fitness seeker! There are loads of NEW options through MichelleCFitness.

Awesome FREEBIES:

Check out my INSTAGRAM feed to follow my journey to the stage. You’ll get to see my foods and some unaltered gym locker room selfies…woohoo!

My YOUTUBE channel is being infused with videos that break down form on popular exercises AND some free workouts as well.

Sign up for the NEWSLETTER over there ———->>>>>>>>>>>>>>> for FREE recipes to get you out of your food rut.

NEW ONLINE OFFERINGS:

Online coaching is available NOW and can keep you from gaining weight during the Holidays.

The best part? It’s totally affordable! Initial set up is $99 (what that covers is below) and monthly training cost is $50.

Online coaching covers:

  • Nutrition evaluation
  • Macro calculations
  • Fitness assessment
  • Goal setting
  • First month workouts, rotations, meal plans and/or macro plans
  • Access to your trainer via phone, text, or email
  • Bi-weekly evaluations

1 to 1 training sessions

The Slaughter House Gym is accepting clients on the list for sessions in the New Year. Sessions are sold in packages and range from $600-$1100. Packages include nutrition counseling and macro calculations.

Specialty Diets

Feeling a little lackluster after all the sugar and over indulging? I can hook you up!

  • Yeast free diet help
  • Elimination Diet
  • Allergen assessments
  • Special situations
  • Eating disorders

These are assesses on a case by case basis. Please email michelle@michellecfitness.com

Nutrition Boot Camp Sign Ups have STARTED!

It’s official, Nutrition Boot camp is back! The Holiday Edition is HERE.

Check out the video for info on the WHY and WHAT of NBC:

This boot camp will cover SO MUCH information, but I always narrow down the focus so YOU Can see results.

Is it possible to NOT gain weight during the holidays? You bet! It’s even possible to lose weight during the holidays if you are given the right guidance.

Check it out:

Januray 13 2014

This pic I was taking in under 1800 calories, about 80 grams of carbs, 160 grams of protein, and only about 20-30 grams of fat. My diet was MOSTLY veggies (not a bad thing really). I was having a hard time getting muscle definition to show and was all-around slowed down by stubborn fat and low energy.

prepweek4

I know the angles isn’t the same, but I don’t take a lot of photos in my bra :)

OK, so this one I am working my was up to roughly 2600 cals per day, 200 grams of carbs, 150 grams of protein and 60 grams of fat.

I’m eating WAY more and losing fat like CRAZY while I gain muscle. It’s a nutrition science miracle.

March 20 2014

As of TODAY, I am sitting at 2600 cals, 254 grams of carbs, 152 grams of protein and 60 grams of carbs.

If you think you can just eat the same and see results….I hate to disappoint BUT your nutrition is as unique as your fingerprint.

That’s why YOU need nutrition boot camp!

I figure your macros, yes, BUT I also teach you how to do it on your own so as things change you still see results! I make it easy for you.

PLUS you get recipes, meal plans for the BIG days (and the shopping days when time is scarce), workout plans to burn off major calories….not time, plus more.

Why wait until the New Year when you can start the New Year at your goal?!?!?!?

Sign up today!

Discipline: The Missing Link to Your Goals

Happy Monday!

Today is going to involve a little experiment. You may need to search the house or your phone to complete this though…so let’s get to goal hunting.

First, I need you to take out those spiral notebooks where you write ideas, goals and the occasional grocery list. If you’re anything like me, these notebooks litter your house to the point where you feel like you should probably be planting a few trees a year…

Now, go through them and take a look at the GOALS you wrote down over the past year or two. The BIG question is:

HAVE YOU MET YOUR GOALS?

I realize a lot of people on this blog are here because you accidentally stumbled upon it while Googling (thanks adwords!) ;) and you thought you would check it out for health and fitness advice right? Goals can pertain to a lot of other areas though. The most interesting thing is that people who are truly DISCIPLINED (pay attention to the word) are more successful overall. Thank you Brian Tracy. So read on to figure out how you can reap the benefits and be a goal-getter.

GOAL

DISCIPLINE is a word that has developed a negative connotation. People don’t want to discipline their children….so we swim in a culture of young adults who believe they don’t have to actually work for anything, but that’s a totally different blog post.

The discipline I am referring to is self-discipline. Let’s put this in the context of weight loss, as many people do have that goal. The question is why to some succeed where others continuously fail? DISCIPLINE.

Here is an eye-opening fact: willpower is futile and worthless. There really is no such thing. You cannot depend on the elusive willpower to help you lose weight. Willpower will free like a frightened weenie dog at the first upset of a schedule, and yet we blame lack of willpower for an inability to lose weight. Or worse, we claim others have the willpower gene…which is also non-existent, so feel free to pop that excuse bubble and move on now.

Motivation does little more than get you off the couch. I LOVE motivational videos and speakers. I can get all fired up to workout after a really good Nike commercial :)

You may even find me running after one of those…..but motivation won’t carry you that far.

See, we also like to BLAME motivation. I wake up at 3:50 a.m. 6 days a week to workout and I’m always told, “Wow, that takes some motivation.”. NO. It takes discipline. If it were motivation, those NOT willing to put in the time could simply blame a lack of motivation. How on earth do you fix a lack of motivation? Have you ever thought about that? Motivation is a positive reaction to something…..sometimes, we just don’t feel positive. There isn’t a day that goes by that I don’t wake up and think what I do is STUPID…it’s not motivation.

So, what about inspiration? I view inspiration as what we give to others. It’s the light in each of us that we allow to shine into others lives so they feel like they really are worth something. That’s why I love speaking engagements and getting to meet people. Inspiration is a 2-way street, but it isn’t what helps you reach your goals.

So, are you doomed to continue filling spiral notebooks and watching fitness commercials until the end of your days with NOTHING to show for it?

Step 1: Ditch the excuses.

Got that?

Step 2: Develop self-discipline.

This is why we don’t like self-discipline:

  • It’s hard.
  • It’s not something that ANYBODY is born with.
  • It requires change in our habits.
  • It might make us uncomfortable.
  • It might make others uncomfortable (hint: it does if you’re doing it right)
  • We cannot blame ANYBODY else.
  • It requires us to take ownership.
  • It requires work and effort….and lots of it.

Successful people are disciplined people. If you have not found success, check your discipline! Do you want more, or are you content lying low in the background? Successful people have more to give and more is expected. Success is not the drive….discipline is the drive. Develop the discipline needed to reach ANY goal and you cannot fail! Fail to develop discipline and you are left with nothing other than wish lists in spiral notebooks….

Motivation vs. Discipline. It is determined in your attitude.

Michelle

Need help disciplining your dedication to a healthy lifestyle?

I have a Holiday Boot Camp coming soon! All interactive and goal based so you LEARN how to reach your goals. Available worldwide :)

Sign up to be the first to hear when spots are open below.

Fun Friday: weekend warrior circuit

Happy Friday fit peeps!

I have a treat for you today…..a quick, do anywhere circuit and some awesome travel foods. I know my weekend is jam-packed with activities, so it’s always best to be prepared :)

Weekend Warrior full body circuit

What you need: some space, a timer (I LOVE the TABATA pro app), dumbbells, water and towel

Start by warming up dynamically, putting the body through its full range of motion.

Light jog for 2 minutes to complete warm up.

NOTE: if any muscles seem overly tight, take a minute to stretch and/or foam roll them!

The Circuit: 10 moves, 40 seconds of work, 10 seconds of rest, 30 seconds to prepare, repeat a total of 3 times

  1. Squat
  2. Pushup
  3. Alternating back lunges
  4. Alternating side lunge, tapping opposite hand to the floor
  5. Imaginary (or real) jump rope
  6. Squat thrust with weights: squat to floor, put weights under shoulders and jump/step back, return back to squat and stand while squeezing glutes
  7. Sumo squat with a narrow bicep curl (elbows in front of rib cage, weights touching)
  8. Plank hold
  9. Stiff legged dead lift with wide (zotman) bicep curl
  10. Squat with overhead press

You’ll notice that we work MULTIPLE body parts in this workout and hit the legs quite a bit. The reason is because you want to BURN serious calories. Work hard during your 40 seconds and attack each move with intensity. The bonus? Awesome, cellulite-free thighs for you :)

100_0374 BOOM!

Travel Friendly Foods:

You’ll find me with any combination of these on the weekend.

  • sliced cucumber
  • low-sodium lunch meats
  • tuna packets (flavored is fine)
  • fruits
  • celery, carrots, cherry tomatoes, etc.
  • baby foods in pouches (yes! they come in handy and you get your greens)
  • pre-grilled chicken, fish or steak
  • protein bars (Quest bars and the new MetRX bars are best)
  • Kind bars

Be prepared for hunger and crazy cravings while you’re out! Don’t depend on willpower when the Starbuck’s sweets case is staring you down :)

Hopefully, that helps you with your weekend!

Make sure you sign up for the newsletter to receive the recipe for this week ———–>>>>>>>>>>>>>>>

In health,

Michelle

Abs on the ball

Your Life Still Counts Book Launch TODAY!

 

Tracie - God did not turn His back on me.  He was

A little over a year ago, I was fortunate enough to be working a booth at the She Speaks conference. I was approached by Tracie Miles that weekend and asked if I would consider sharing my story in her new book. Honestly, I thought nothing would come of it….but I was so wrong.

 

YLSC - quote O (1)

The part of my story that I was asked to share is one that always held great shame for me. I kept it hidden for years because it was the darkest of darkest secrets. I allowed myself to be rendered practically useless, existing from day-to-day rather than truly living. I was broken, beaten, bruised and in my eyes, worthless.

YLSC - quote Q

I am living, breathing proof that hurt can be used for glory and that beauty can come from the ashes. God found me in the deepest depths of my wallowing pit and raised me up as He had always intended me to be. You see, my failures did not come as a shock, nor did they derail His plan. He is ready, willing and able to work us over to be the lively and passionate people we were made to be at ANY time….so long as we accept Him.

YLSC - quote R

I kept this part of my story a secret from those dearest to me for over a decade. The amazing thing is that life itself began to open up the moment I did. My life is forever changed.

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If my story can affect just one person, then it was worth the pain. You do matter! The voices that tell you otherwise are liars. Call them into the light, confront them with the truth and the TRUTH will set you free.

Tracie’s book, Your Life Still Counts, launches today. You can find information on loads of prizes and freebies HERE. Check it out, but a few copies for your friends, read through the stories of women JUST LIKE YOU, and become empowered in your life.

I offer my heartfelt thanks to Tracie for choosing my story, to my husband for ALWAYS being there for me, and to my dad for teaching me to be an adult :)

Michelle x0x0x0x0