It’s Review DAY!!!!!!!

I have been promising product reviews FOREVER! Sorry, real life gets busy sometimes :)

Today I have a LOT of products on hand to review, all of which will fit easily into your fit-friendly lifestyle AND many of which may even make it better.

Let’s start with FOOD!

Come Ready Bars

Come Ready Nutrition

OK, I found these bars just about a week ago and have been so excited I bought lots of boxes and started acting like Santa. These things are the BOMB. Come Ready Nutrition does one thing: BARS. They don’t dabble in lots of other things and spread themselves too thin. They seem to commit to making the BEST tasting bars with the least amount of junk on the market. Taste-wise, I will give a quote from my son who said “I like them way better than Quest bars”. I know I’ll get shot for that one. They really are superior in taste AND texture. I have really well-defined jaw muscles and don’t need a super chewy bar to work them out AFTER my workout. At 190 calories, these bars are great as snacks, pre and post workout nutrition, or an on-the-go breakfast option.

Where can you grab some?

They are just beginning to pop up in your local Costco, where you can get them for cheaper than $1/bar (now you see why I’ve been giving them away). Of course, if your Costco doesn’t have them, check out Bodybuilding.com

Lean Body Whey

Lean Body for Her Whey Protein

Everybody loves some Jamie Eason! She’s super cute, very encouraging, AND a Houston gal at that! She has teamed up with Labrada Nutrition (a Houston based company) to create a line of products specifically for us gals. The whey protein (in chocolate and vanilla) is high quality whey without the HUGE overhead and expense. It blends well with just about anything, including hot coffee. The taste is very clean, with no nasty after taste. I use it post workout, and sometimes pre-workout on very busy days. The Peanut Protein has really been blowing me away and is better taste, texture and mixability than PB2. If you are on a high protein diet (says the figure girl) OR you struggle with getting enough protein in your diet, check it out. No filler, no artificial sweeteners (which can cause bloat) and made with all natural ingredients.

Where do I get some?

Check out Bodybuilding.com for the best deals on this exclusive product.

Labrada Anti Bloat

Lean Body for Her Anti-Bloat

This product was created to take the bloat away for those of us who can suffer with water retention or not-so-smooth gastrointestinal functions. Is that an ok way to put that? :) While the ingredients are good for combatting bloat, it should be noted that this is NOT a probiotic and should only be used on occasion. Also, if you have a big function coming up and need to drop weight FAST…..you should have started a while back. Don’t rely on any pill or potion for quick results. The Anit-Bloat system is created to be gentle on the body, however it should be noted that some of the ingredients (as in MANY anti-bloating products) have been known to cause anal leakage in some individuals. Always test your tolerance.

Where do I get it?

Bodybuilding.com

Theatrim

Purus Labs Theatrim

Let me preface by stating that I do not condone the use of “fat burners” to aid in weight loss. I do, however, know that fat burners are used and have a place in certain stages of contest prep and/or fat loss. I also know that people LOVE fat burners, so I may as well let you know when a decent one hits the market. Please note: NO pill will get you to your goal, that’s all you baby.

Theatrim is created on the base of Theacrine,a compound that has been shown to decrease appetite and increase overall body fat loss. Purus Labs (a Dallas based company) is committed to the research and testing behind each and every product. Persoanlly, I found that this product did help with focus without giving me the fat burner jitters. My appetite seems the same (always on) but who know? Perhaps I could have eaten more…..LOL

Where can I get some?

The Trainers Edge has the BEST prices….and some pretty awesome athletes ;)

LAST THING!!!!!

Better Bodies Tights

Better Bodies Tights

OK, I have been skeptical of Better Bodies clothing since day one (so sorry). I bought my first pair of tights a few weeks ago and I am HOOKED! These are the BEST tights I have ever owned. It feels as though you are wearing nothing, but not in a creepy way. It just feels as though they are a second skin. They move with you during your workout and NEVER go where they are uninvited. I don’t have to pull and tug on them during my workouts and I can always count on them making me feel and look just a little tighter. It may be in my head, but it works! I highly recommend any fitness enthusiast to have a few pair of these tights in their wardrobe. Just so you get a size idea, I wear a Medium and the waist band is a bit loose. I will probably grab some smalls as my prep goes on.

Where can I get them?

Elite 1 has the BEST prices on tights! I got mine on sale for $49 and they are worth every single penny.

I hope you get something out of these reviews!

If you have a product you want me to review, let me know in the comments or my emailing michelle@michellecfitness.com

Keep living fit!

Michelle

Work IT Wednesday! Kettlebell HIIT Workout

Welcome to mid-week mania!

Here’s a short Kettlebell HIIT conditioning circuit I use to tighten and tone everything in a brief period of time. Pick a couple of different weights and hop to it!
NOTE: you can use a single dumbbell if you do not have access to a kettlebell

 

Set your timer for 40 seconds of WORK and 10 seconds of REST. You will repeat this circuit 3 times with a 30-60 second rest between circuits. Let me know how you do in the comments below!!!!

THE WORKOUT:

KB swings (weight stays in heels)

KB swing hops (moving forward and back)

Turkish get up left side

Turkish get up right side

KB around the world (keep waistline TIGHT)

High Skips, holding KB overhead

Figure 8 KB squat

V-UP (use the bosu for an extra challenge)

Make sure you have water and some AMINOS to keep you going.

Strong Camp 95 Photo by Paul Buceta

WANT MORE???? Would you like to SEE these workouts on video? Let me know in the comments.

What Bodybuilding has taught me this past year

Hello people! Happy Monday :)

Take a moment today to remember the life of Dr. Martin Luther King Jr. as you go about your daily activities please.

OK….so as I was pounding away on the Arc cardio trainer today, I began to think about how life has changed for me this past year. Yeah, I know we are well into 2015, but my calendar of life doesn’t really heed to the regular years, so play along.

I have to be SUPER honest with you as I continue. I have been seriously bodybuilding for only about a year now…..though I’ve loved it forever and thought I was doing it for a while. As it turned out, that was just a thought LOL. In light of my brand new livin it lifestyle, I wanted to share what Bodybuilding has taught me over the past year and hopefully clear up some confusion in the process. Oh, and share some awesome pictures taken by Paul Bucetta at Strong Camp.

Strong Camp 78 Photo by Paul Buceta

1. EVERYBODY benefits from strength training, but bodybuilding is NOT for everybody.

Bodybuilding is a lifelong sport. It is like football, tennis, soccer, or triathalons….You train for life. Everybody should be doing strength training (which is what I was doing prior to opening my eyes) as we benefit greatly from it, BUT bodybuilding takes a physical and mental stamina that many are not willing to give. It doesn’t make you any less of an athlete, but bodybuilding is a chosen sport.

Strong Camp 24 Photo by Paul Buceta

2. Mom and Dad were right….I do use math every day.

Bodybuilding is also a science (go team science!) and therefore, it requires math. There is a science to reps, sets, weights and all of your dietary intake. This part is not for the passers-by or the faint of heart. You have to hold a commitment and tenacity to figure this stuff out :) And guess what? I love my math now because proper math gives me results.

Strong Camp 40 Photo by Paul Buceta

3. It really is a lifestyle…..not a 12 week program.

I started the way a lot of people do: with a short-term goal wanting long-term results! True bodybuilding requires a commitment to a consistent lifestyle that offers a front row seat to amazing things beyond all imagination…but I may be a bit biased.

Strong Camp 62 Photo by Paul Buceta

4. My faith increases as my humility increases.

Contrary to popular belief, bodybuilding is full of some of the most humble people I have ever met. You see, your body can knock you down at any time. Bodybuilders understand the science behind the fact that we are never 100% the same each time we walk into the gym. This is true if you really challenge yourself. You can have awesome strength gains one week and have to drop the weight the next. It doesn’t mean it’s not working, it simply means you’re human. Bodybuilding hasn’t made me to feel better than others, but rather reminded me that we are all created equal and each given the opportunity to thrive and live to the absolute fullest.

Strong Camp 96 Photo by Paul Buceta

5. I am not definable by numbers.

Putting muscle ON the body (i.e. bodybuilding) requires numbers. It requires calories, reps, sets, pounds, rest, more calories, etc. The number on the scale, the number on my jeans (well, right now it’s tights), and even the number on the weight rack does not determine what I have to contribute to the world. Numbers are fleeting and ever-changing. That’s the great thing about science…we know that happens as fact. Bodybuilding has taught me the patience to get through the changing tide and the perseverance to keep going.

Strong Camp 66 Photo by Paul Buceta

So, maybe you feel like you want to be a bodybuilder…..it works for some. It takes heart, dedication, discipline, and a willingness to NOT listen to those around you who say you’re too crazy, committed, insane, busy, or over-dedicated. One thing I can tell you is that you will never meet a more humble group of people who have your back no matter what.

Strong Camp 119 Photo by Paul Buceta

P.S. There’s a lot more than 5, but I figured we would start there :)

Check out Strong Camp at www.strongfitnessmag.com

 

 

IMPORTANT READ: Habits that hold you back from your goals.

Happy Thursday to you Fit peeps!

Today’s post has been burning me up for a while, as I find that MANY of us (self included) set totally attainable goals but struggle with reaching them due to ingrained habits that hold us back.

SOOOOO, today I’m going to point out your faults…… JOKING! I’m going to go over some of the most common habits we don’t even realize we have that are holding us back. Did that make sense? Either way, let’s move on…

GOALS:

I can’t overstate this (though you may think I do); YOU MUST get laser focused about your goals. Phrases like “I want to tone up” are akin to saying “I would like to not jiggle when I walk BUT I’m not in the right frame of mind to sacrifice anything to that end”. In today’s age, we have a lack of true goal setters in our midst. We mostly have those who think it would be awesome…..so long as they don’t have to get uncomfortable and life doesn’t have to change. Be a GOAL REACHER, by pinpointing your EXACT goal and taking the necessary steps DAILY to reach it.

GOAL

Your goal should be PERSONAL to you.

TREAT MEALS:

It is my honest opinion that there is far too much opinion out there (see what I did there????). So, I’m going to try to cut through the opinion cycle with a little science.

“Treat” meals are actually supposed to be well-planned re-feeds for those who are possible losing weight too quickly, placing their precious muscle in danger. Today however, anybody who sets foot on a treadmill will use the term “treat meal’ to justify ANY call to succumb to their wavering taste buds. Now, I’m not saying you need to live a life of deprivation in any way at all….you need a life of moderation. Too many treat meals will take you further from your goal, not propel you to it. Allow yourself small treats (which you track) and you will see results without the deprivation effect….or the backlash binge eating and weight gain effect.

cheat meal cats

NO MEAL TRACKING:

Imagine this….you’re driving down the road headed to the most fabulous weekend getaway you can think of when your car stalls out in the middle of the highway. You cannot remember the last time you put fuel in your gas tank OR what grade fuel you even used….You took the useless gauge out of the dash because it had a tendency to remind you of something you had to do, and you are just SO over that. So now, you have no ride, no way of getting to your destination and when a stranger pulls over to help you tell them of your wisest idea NOT to track when you put gas in your car and they leave you on the side of the road just to protect the gene pool. You see what I’m saying here? Don’t tell me you don’t have time or just don’t want to track your food. If you WANT results, you will suck it up and get it done.

ALCOHOL:

This is a biggie. Alcohol is filtered through your liver. Did you know that your liver is one of the largest organs involved in losing fat? True story. Your liver is where fat cells go to be processed and transported through the burning process, but your liver is now to overwhelmed to think about your fat because it will be trying to burn through your “I had such a rough week at work I NEED a little mini-vacay!” binge. It can take your liver up to 3 full days to work through 2 glasses of wine. Beer and hard liquor take even longer. That’s DAYS where your body is all but unable to burn fat. Want results? Give up the alcohol for 6 weeks and see what happens. If you can’t fathom that…..perhaps now is the time to reach out for help :)

ONLY WORKING OUT:

Your results lie in your movement all around…and so does your health. It’s easy to get caught up in simply working out for an hour or so, then spending the rest of the day sitting. Even if you have a desk job, fit in regular bouts of movement. Stand and stretch every 30-45 minutes, WALK to talk to a coworker instead of emailing, walk to the printer, take a walk at lunch or take a work time lunch class, park farther away, think outside the box and get the body moving.

GIVING UP BEFORE YOU REALLY GOT STARTED:

Why do other people deserve to reach their goals, but you don’t think you do? YOU CAN DO THIS! It takes time, it takes effort, it takes energy, and you will get uncomfortable…..BUT you are worth the time, energy and effort so dig your heels in and make things happen. One last piece of advice…don’t rely on Dr. Google. Stick with real professionals and get the help you need.

Now, go be awesome!

Michelle

Gym Time

Gym Talk: Are Fit Pros Helpful or Hurtful?

Happy Monday fit peeps and geeks! Cause if you follow my posts, you’re bound to have a little geek in ya ;)

Today’s Gym Talk session will hit hard on a subject pretty close to me: are fitness professionals HELPFUL or are they hurtful?

Little disclaimer here….I am what is considered a fitness professional. I value my career and love that I can spend every day doing what I truly love. If you don’t know me, trust me when I say EDUCATION is the paramount of my success as a trainer, nutritionist and coach. Never stop learning…..i.e. Stay in school kids.

The thought for this post actually came along while I was in California this past Summer for the Idea World Convention. I was a guest with Blogfest (along with a couple hundred other lovely ladies…..and like one man, Hi Laird!). Idea World is the world’s largest fitness convention with a completely mind-blowing array of fit goodies, but I really went for the education. One of my first classes was a nutrition class taught by a registered dietician. Let me break this down real quick: she is an RD, I am a nutritionist. She is more highly educated and knows more than me on the subject of nutrition science. I went to soak up the knowledge :) Sadly, MANY participants acted a bit more like the old guys in the rafters on the Muppets. It was disturbing to say the least. These people travel in packs too, because they cannot defend their unrealistic views without help….any guesses as to the crowd? I’ll never tell….

At any rate, people in the audience started questioning science. Not the good kind of questioning, but the kind that was pretty clear that GOOGLE is their personal nutritionist. When the RD (Jessica Crandall for those who want to know) would answer the question professionally, she was met with theory and statements that made no sense in the nutrition science realm of things. Then, when these people were dissatisfied with her lack of agreement in their argument, they left in the middle of the class….and they did it as loudly as they can. Jessica handled the entire thing FAR better than I could have hoped to.

Another thing I noticed (since I was attending alone) was that many of these fitness “professionals” would travel in their packs and literally walk through others. Keep in mind that the convention hall with all the goodies is open to the public (or commoners as I’m sure this group refers to them). Shoulder back and sauntering, fit pros would look over the heads of those deemed less than functionally fit…..and I believe it is professionals like this that hinder progress on any level.

Even now I notice this behavior in the gym. Trainers look over their own clients and watch others. People new to working out are intimidated to ask a trainer for help. Many trainers don’t make themselves available…unless they think they can get a sale. A lot of the latter can be blamed on how large chain gyms are run, but the previous 2 depend on professionals to put their professional pants on and make a difference.

As a fitness professional, what can you do to create an environment of change, wherever you are?

  1. Maintain an approachable demeanor, especially if you’re on the clock. Make eye contact with patrons, walk up to those who seem to be struggling and ask (with no expectation of being picked up as their trainer) if you can help them with a certain machine or movement.
  2. If you are training a client, pay attention to that client….the whole time.
  3. When you’re off the clock or at a convention, resist the urge to stay comfortable with “your” people. We’re ALL people. None of actually have super powers, so stop acting like you’re better than the rest of the population.
  4. Remember that training is customer service and customer service grows through word of mouth. I have always had a wait-list due to how I treat people, not because of how I look or the demeanor I project.
  5. Get a mentor. They don’t have to live near you, but find a trainer who has been successful in this business and LEARN from them. Learn about people skills, programming, education, etc. Never stop learning.
  6. Make it a point to watch everything around you. As you walk through a convention, stand tall but don’t be intimidating. Give others the right of way for a change and expand your vision past your own 6 pack.

It’s time for fitness professionals to set a standard. I know a lot of trainers don’t turn this into a career, but for those who do it can be very rewarding. The world needs the knowledge we have. We need those in the world to be able to put food on the table.

At the end of the day, we are all PEOPLE. There is no one better than the other or with more willpower or self control……we all have something others need. Carve your path, but carve it mind fully.

BTW, big thanks to Pamela with thrivefit.com for making the convention more fun for this fellow introvert :)

Be you,

Michelle

Winter Warm Up Circuit

Hello all my fit peeps!

It is COLD today…..so where I live that is considered anything under 50 degrees :) It’s actually in the 30′s here and plans to stay that way ALL DAY, which is insane.

Today, I have a quick circuit for you to do in the warmth of your own home (unless you want to show off your new workout clothes at the gym) that will ignite your major muscles, heat up your core, burn body fat and have you feeling FABULOUS in this cold weather.

What you will need:

  1. Dumbbells are something of the heavy variety (large canned goods, water jugs, pets, children, etc.). Make sure that the weight challenges you.
  2. Something to step UP on to. You can use that fancy step you bought in the 80′s OR you can use stairs, a coffee table, or even your couch (no shoes for that one).
  3. A stopwatch or Tabata Timer. I use the Tabata APP

20121213-083756.jpg

This circuit consists of 8 exercises total and you will repeat the circuit 3-4 times (4 for more advanced).

Set your timer (or check your stopwatch) for 40 seconds of work and 10 seconds of rest.

Take 5 full minutes to WARM UP. Jog, jump rope, do some arm swings, warm up your hips and shoulders….never work out cold, even short workouts.

The Workout:

  1. Stiff Legged Dumbbell Dead Lift
  2. Wide Legged Dead Lift with Bicep Curl at the top
  3. Alternating step up (more advanced, use dumbbells)
  4. High Knee Jog
  5. Walk Out Pushup
  6. Chest Press with Bridge Hip Lift
  7. Plank with opposite arm/leg extension
  8. Squat with a Shoulder Press

Work as hard as you can (with good form) through each exercise. Your 10 seconds of “rest” will allow time to get ready for the next. Allow yourself 30-60 seconds to recover (drink water, BCAA’s) in between circuits.

By the time you’re done, you’ll be nice and toasty PLUS you will have burned through breakfast :)

Enjoy and let me know how you do in the comments below!

Michelle

After2

P.S. Would you like to see real-time workouts like the one listed above on video? Tell me in the comments and we’ll see about making that happen. Real Time workouts you can follow along with to reach your goals!

 

Gym Talk: Making the MOST of Your 2015 Goals

Good Monday Morning!

This morning as I entered the gym (around 6 a.m.) I noticed an electricity that had been dull the past couple of weeks. There were a few new faces there this morning and a little more body heat, for which I was grateful because it is COLD here. Seeing these fresh faces mixed with the old-faithful ones brought to mind some simple ways we can all help each other reach our gym-time goals and answer the question, “Why can’t we all just get along?”

new year res

There seems to be some underlying animosity between those who frequent the gym all year long and those who re-up their commitment (or begin anew) in the New Year. My hope for 2015 is that we can all truly get along and live happily in the iron and cardio den together.

In that light, I offer some tips for gym newbies AND those of us old hands….because we must never forget we were once newbies too ;)

For Our New/Returning Gym Goers:

Here are a few tips to help you reach your goals and not feel so left out at the rack.

  1. HAVE A PLAN. Don’t go in to the gym with a blank slate on your brain. The seasoned can see this and it can make you look vulnerable. Need a plan? Try the cheap route and check out bodybuilding.com for plans (you can follow my workouts there too). Write it down or download the app…whatever floats your boat.
  2. Learn your terminology. Don’t worry, I’m not talking sets and reps here…I’m talking basic gym etiquette. If you want to use a piece of equipment, but somebody is being a hog with it, simply ask “Are you still using this?”. If so, it is acceptable to ask if you can work in, especially if you’re doing circuits and will only need the equipment for 1 set.
  3. Be mindful of interruptions. You’ll find that most true blue body builders are SUPER nice….so long as you don’t interrupt their set :) . If you need to ask a question (like “Can you please get your nasty towel off that machine if you’re not using it?”), wait until the weights are down and they come up for air. We usually feel accomplished and are far more eager to help people then.
  4. Hold your head high. Repeat after me: “I belong here.” Don’t get intimidated by muscle or prowess. You belong in the gym just as much as anybody else. Don’t get discouraged, just remember that we really do all start somewhere.
  5. Swallow your pride. If you’re just embarking on the weight game, don’t get cocky. Ask for help (just not during a set) and don’t feel like you must have it perfect. Nobody is really watching you….but the awesome people will be more than happy to help you.

For the Seasoned:

Cut the newbies some slack and share the love.

Thos of us who have found our “happy place” in the gym are always going on and on about how everybody should do it….until they do. Then we get aggravated because not only are they on the equipment we need, but they’re using it totally wrong (I’m SOOOOOO guilty of this feeling, sorry). Here’s a few tips to keep you going strong and NOT being a deterrent to the progress of anybody else, including yourself.

  1. Have a backup plan. Any seasoned lifter SHOULD be able to find a way around somebody using “their” equipment. Ham curl machine backed up for half an hour? Try stiff-legged deads or a ham curl on the exercise ball. YOU have been at this for a while and should be more apt to make adjustments as needed.
  2. Download new tunes. Music makes you happy. Grab some new tunes to set your mood a little lighter while dealing with the increased traffic.
  3. Be willing to be bothered. You want others to feel as great as you do right? So be willing to answer questions or help out if needed. Offer a spot on the bench, help somebody unrack the bar if needed, and if you see somebody about to sustain a major injury…..step up.
  4. Switch up your routine and/or your time. There are certain pieces of equipment that are a draw to gym newbies. If you’re a slave to the smith machine try the squat rack. If you’re always doing pec flys on the pec deck, try free weights. Your muscles will respond favorably to the change and you’ll see better results…..plus you won’t be super stressed.
  5. Give the newbies some space. Don’t bring 5 towels to the gym to mark your territory people. True lifters will find a way to get their workout in, no matter what…and they won’t do it at the expense of others.
  6. Lastly, take your workout outdoors. If the gym is just too crowded for you or there are no treadmills left, take it outside! Your muscles will thank you and you’ll enjoy the fresh air.

My final piece of advise to all: don’t do bicep curls in the squat rack…….seriously

Now, go out and get it! Happy 2015 and may THIS be the year you reach your goals!

Michelle

Out with the Old: 5 Steps to Totally ROCK 2015

Another year has slipped by and while some are nursing hangovers (either from alcohol or rich foods) others are getting ready to tackle this year with the vengeance of a Spartan.

Before you dive head first, check out these steps to Totally ROCKING this coming year….and keeping your sanity :)

  1. Use one word. Instead of writing down every goal you want to accomplish, and transferring the ones that weren’t accomplished last year, try setting the tone of your year with ONE word. Believe it or not, 12 months can hold many life events and a whole lot of change. So, instead of writing goals in January that you’ll forget by March, try setting your year up with a word. This word should encompass what you wish to see in your year throughout all facets of your life (work, relationships, creativity, etc.). You can choose any word that really MEANS something to you and then place it on display where you will see it each morning. Here are some examples, but please use what’s in your heart: SUCCESS, LOVE, FORGIVENESS, PRESENCE, ORGANIZATION, KNOWLEDGE, WISDOM, KINDNESS, CONSISTENT, CREATIVE, BOLD, DARING, ADVENTUROUS….you get the picture. Be creative in your own way and let this word speak to you. NOW, about those goals…..
  2. Instead of 1 list of goals once a year, it is far better to set aside some time to write out MONTHLY goals. I know it seems a bit time consuming at first, but writing your goals for each month will enable you to reach far more goals by the end of the year. This gives you a timeline to accomplish your goals and sets you up for success. No more than 10 goals per month you over achievers! Keep it simple, but dream big. Each month, mark off what you have accomplished, then mark off what no longer matters to you, then you can add what is pulling towards your word for the year.
  3. Prioritize. This is a skill that anybody can learn, but few of us want to slow down long enough to do it. Do you ever feel like you are fighting against your true nature? Well, that is a sure-fire sign that your priorities aren’t in line. Take a few minutes to write down EVERYTHING you do (OK, for some this may take more than a few minutes), then start to check off what is either not necessary (like scrolling Facebook all day) or simply doesn’t feed you in any way. Take what is left and begin to prioritize by importance. For me, my top priority is to spend quiet time each morning setting myself up for a positive day. Next is my husband, then my kids. Time with them (together and separately) is highly important, so I make that a priority and no job or client can get into that time. Prioritize by what feeds your soul and you will find that life falls into place more easily.
  4. Have some FUN. I know all this talk about lists and priorities can drag some of us into school mode, so stay with me. Do you remember when you were a kid and you did things just for fun? I mean, I know I did some STUPID things that were just plain fun! Don’t lose that ability as you grow older. Walk barefoot in the grass, sing on the swing set (granted you haven’t gotten old and swing sets now make you sick), go to the zoo, eat the cotton candy (just not all the time), bake cookies, play with your dog, look like an idiot at Disney World! Make time to let go of how you think you should present yourself all the time and make a little time for FUN. This act will keep you balanced and keep stress at bay.
  5. Give back. One of the MOST rewarding aspects of life is giving to others. Choose to make 2015 your year of giving. You can redo your household budget to give more to your local church, charities or missions. You can donate your time to those in need of your talent. Think you don’t have a talent? There are many children who LOVE to read to and have nobody able to do it. Everybody has something to give. Take a treat or meal to your neighbor, give your kids friends a ride, offer to walk somebody’s dog, help your elderly neighbor with grocery shopping. There are ENDLESS ways to give, so tap into your resources and get giving! You will never be the same once you start :) And should you ever want to travel with me, just let me know and I’ll be happy to place you on my team.

There you have it, 5 simple steps that will change this year into a year like no other. Time stops for no man, but we can learn to use the time we have wisely.

Rock on,

Michelle

profile rolling

My Christmas Wish for you…..and a Tip to Start the New Year on the right foot

Merry Christmas!

As this will be my final post of 2014 (we all need a vacation), I have a few thoughts to share. No glitz and glamour…..just realness that can only shine through during this blessed season.

I have a wish……

My wish for YOU this Christmas is that you will realize you are worth it and you contain boundless potential. Stop saying you’ll feel better after you lose the weight OR stop overeating OR maintain a fitness routine……You have exponential worth RIGHT NOW, just as you are. If you are drawing breath each day it is because the world needs something ONLY YOU can give us! So stop hoarding it and waiting to “fix” what you see as broken in your life. You are exactly where you need to be to make a difference.

The #1 Tip I can give you for a prosperous New Year….

Stop comparing. Don’t waste time comparing your physique to others, the weight you lift to others, the amount of time you spend in the gym to others or your jean size to others! Start 2015 out compelled to improve on all the greatness that is YOU and share it with the world. Find YOUR distinctive purpose and chase it with all your might.

Our family wishes you and yours and blessed and Happy Christmas!

Michelle

 

BIG NEWS Week #2: Nutrition Boot Camps

Welcome to your big news round 2 for this week.

Nutrition Boot Camp was introduced earlier this year as a way to make nutrition science and education more readily available to everyone, not just the people who can afford a personal nutritionist.

So, with 2015 on the horizon I have spent time putting together 3 different Nutrition Boot Camps to suit just about any nutrition need. ALL camps are on SALE for $100 OFF until December 31, so find the one that works where you are NOW and get signed up to start!

Next Level Nutrition Boot Camp

food log

This camp is for fitness enthusiasts and those who hit the gym regularly but just aren’t getting the results you want. How can NBC change that?

  • You’ll learn the science behind macros and IIFYM and flexible dieting
  • You’ll learn the importance of meal tracking and planning as well as the how-to on getting it done
  • You’ll learn how nutrition plays a large role in recovery
  • We’ll go over the mind/muscle connection, aesthetic vs. strength lifts, vacation and traveling, plus rebuilding a broken metabolism

Sound like just what you need? Sign up today!

 



 

 

Family Health Nutrition Boot Camp

Christmas Muscles 2013

Whether you’re struggling to get your kids to eat healthy OR trying to get your spouse on board, this nutrition boot camp will help you cut through the foggy theories and recognize the science that works with the human body.

This NBC will help families to:

  • Learn how to prevent pre-diabetes, teen onset diabetes, and type 2 diabetes
  • We will learn tips and tricks for family meals
  • You’ll learn family recipes and ways to remake common comfort foods healthier
  • We’ll discuss metabolic syndrome and healthy ways to heal
  • You’ll learn to integrate daily movement and make health accessible and fun for all ages
  • We’ll discuss nutrition and wellness for any budget

Are you and your family struggling to feel your healthiest? Sign up today and get started on the path to real health!



 

 

The First Step Nutrition Boot Camp

nutrition

Are you in need of losing weight? I’m talking real weight loss here: 50, 60, even over 100 pounds? Have you been told that you can’t do it without surgery? STOP AND READ! I promise you that it can be done….just not alone.

The First Step NBC will:

  • Teach you nutrient science
  • Teach you how to set achievable goals
  • Help you make the mind/food connection
  • Pinpoint possible emotional triggers
  • Integrate daily movement habits
  • Teach you to recognize FAD diets and nutrition theory
  • Teach you HOW to grocery shop, list and meal plan your way to LASTING success
  • Teach how to implement a healthy reward system
  • Tips and tricks to continue onward

Don’t fall for people telling you it can’t be done….it has been done! And if others can do it, so can you! Sign up NOW!



 

ALL camps are 3 months of education, motivation and support.