Nutrition Boot Camp FAQ’s

Nutrition Boot Camp starts in just days! I’ve opened up a few more spots, but I am trying to keep them small so we can get to everybody’s questions. Today, I wanted to answer some questions that have come up and clear up what might be holding you back :)

  • How much time will this take?

Well, the answer is: however much you’ll give it. Bootcampers will be given exclusive information sent directly to their inbox for the subject matter we are covering that week. You can read it all right then, or put it in a folder and still have access to the knowledge well into the future. Calls are limited to 1 hour or less every Monday night and will be recorded (or at the very least, typed out) and put into an email within the following 48 hours.

  • What if I can’t make the call?

As stated above, the call will be recorded and sent. I encourage you to email questions that you have prior to any call you may miss so I can answer it for everybody. This also works if you’re just a little shy about asking questions :)

  • What is the difference between Nutrition Boot Camp and Nutrition Counseling?

Nutrition Boot Camp is a class-style environment designed to get the most education and information to a broad range of people. We will be covering basics in Nutrition Boot Camp (more in-depth boot camps will be coming soon!). Nutrition Counseling is one on one personal nutrition, tailored to meet your goals and overcome your own personal obstacles. Nutrition Boot Camp is a 6 week course. Nutrition Counseling takes 3-12 months to complete.

  • What can I expect to have covered in Nutrition Boot Camp?

Here is an overview of our 6 weeks in Nutrition Boot Camp:

  1. DIETS: They only make us fatter
  2. Eating Style vs. Diet
  3. Emotional Eating: Pitfalls and Fixes
  4. Common dis-ease nutrition fixes
  5. Why any kind of deprivation is a BAD idea
  6. Metabolic Damage: We’ll touch briefly on what it is, what causes it, how to identify it and ways to avoid it. There will be an in-depth class offered later on repairing the metabolism.
  • At the end of the day, what will I learn?

While we will al walk away with different things, here are a few I am hoping will stick:

  1. To NEVER trust a diet again…no matter who is doing it
  2. To trust that I can make the right nutrition decisions for myself (and my family)
  3. What the heck is a metabolism really?
  4. Food is fuel, but it should also be enjoyed
  5. I don’t have to live in deprivation to reach my goals
  6. How to clarify my goals and make my nutrition meet my lifestyle.

Those are the basics of what you can expect by enrolling in Nutrition Boot Camp. It’s not a boot camp about my eating style, or why you should change everything you’re doing, or meant to make you feel terrible about the way you are eating….it’s quite the opposite. We learn and then apply that knowledge to suit our lifestyles. Keep it simple people!

Sign up by clicking the NUTRITION TAB or email me: michelle@michellecfitness.com

Januray 13 2014   rockin abs

 

These pictures were taken 3 months apart and were the result of loosening up on food restriction and LESS gym time! I’m no super hero…I just like to share what I know :)

Hope to see you there,

Michelle

National Nutrition Month Close: How to Get from A to Z

Hello Lovelies!

As we end the month of March (yes, END!) I wanted to share a few key point that will help in your journey.

Let’s recap just a little though…

THIS was me on January 13th of 2014.

Januray 13 2014

It’s not the worst shape those abs have ever been in, but I wasn’t doing too well internally and my nutrition focus had become quite distorted. Even the most learned of nutrition professionals can resort to lifelong habits…

So, here was my plan:

  1. I entered a contest online (hey, everybody’s watching then)
  2. I set upon research about tried and true nutrition…not diets
  3. I started logging foods like a mad fool….but always making sure I logged the time of day, how I felt before and after
  4. I changed my workouts several times to find what suited my body
  5. I focused on NUTRITION, not food

March 20 2014

This pic was taken February 13,2014

This was upon the implementation of HIIT training.

Now, HIIT seems to be confusing most people, so let’s get to it:

H- High

I- Intensity

I- Interval

T-training

Some people will try to sell you a magic HIIT formula, but that’s bogus. HIIT is a style of training. Here is what mine looks like (I use a Tabata timer, and I will save that for another post): I pick 5-10 exercises, depending on if I am focusing on certain body parts OR total body. I set my timer and hit it HARD from start to finish. HIIT in truly about intensity. That means I can cut my workout time down to 20-40 minutes and still see results.

Come March…I was losing my butt (everything I have back there is built, not blessed!). So…my eating style changed to accommodate some internal digestive issues (don’t judge, we all get them!) AND I switched my training up a bit…

rockin abs

This pic was taken March 23, 2014 I was pretty pleased with my abs since genetics will dictate those puppies don’t pop. When I tell you I work HARD for that, I’m not lying.

So what changed?

I gave Intermittent Fasting (the LIFESTYLE, not the diet…) a try. I’ll be going over this style just a bit in the Nutrition Boot Camp and will blog about in a couple of months.

I kept the HIIT workouts on 2-3 days per week, but added HEAVY, slow lifting  3-4 days per week (note: I usually workout 5-6 days per week).

Do I sweat as much lifting heavy weights only 4-6 times? Maybe not right off the bat, but THIS style has been proven to rebuild the metabolism by changing the hormones. Does it work? For me, it does :)

So, what do I suggest to YOU?

  1. Get to know YOUR body. Strop following what other people are doing…cause you totally know you just wrote down what I did. Stop that! Can you pick something to try? Yeah, give it a few weeks and see how you respond.
  2. Track your macronutrients. This is the pivotal point that will change EVERYTHING. How? I cover that…in the Nutrition Boot Camp!
  3. Be a little flexible. Be willing to make changes as needed.
  4. Get help. Whether it be nutrition or training, seek out a little extra help to get you there.
  5. Set your goals and be CLEAR. What do I mean? Well, I had to ask myself this question: “Do I want to be super lean OR really strong?” Is it impossible to be both? Not really, but you can’t train for both at the same exact time. Right now, I would like more muscle to my frame and I want to challenge my strength. Therefore, my eating and training will suit those demands.

Follow these guidelines to push you towards your goal and you’ll see results…maybe in just a couple of months :)

Michelle

 

 

National Nutrition Month: The intro into the bare basics of nutrition

Need more help?

Check out the NUTRITION TAB for information on Nutrition Boot Camp and Nutrition Counseling.

Thirsty Thursday: #CHEATCLEAN Recipes

Welcome back to National Nutrition Month!

What is food if it’s not enjoyable? Well, technically it is fuel, BUT if you don’t enjoy your fuel then you’re not very likely to stick with it right?

So, today I am presenting you with 4 (yeah, I said 4!) #cheatclean recipes to keep you trim and fit, but also satisfied. :) ENJOY your food!

The common ingredients you will need for these recipes are Quest Bars and protein powder. I’ll list what I use, but I always recommend you experiment! All items can be purchased at bodybuilding.com

protein PB cup

1) #CHEATCLEAN Peanut Butter Cups

I’m a Reese’s PB Cup ADDICT! And these come pretty dang close in taste, up my protein, and don’t jack up my hormones with all the sugars. Super easy recipe:

What you will need:

Foil muffin tins and non-stick spray

1 scoop BSN Syntha 6 protein powder in Peanut Butter Cookie mixed with just enough water to make a paste

1 scoop BSN Syntha 6 protein powder in Chocolate Peanut Butter mixed with just enough water to make a paste

What to do:

LIGHTLY spray muffin tins (makes 2 big ones)

place about 1/2 chocolate pb mix into both tins

Place in freezer for about 10 minutes

Place peanut butter cookie mix on top (the whole mix between both cups)

Freeze for 10-15 minutes

Place the remaining chocolate pb mix on top and freeze until done….or in my case, until you just can’t wait any longer.

Peanut Butter yumminess for less than 6 grams of sugar! WINNING!

oreo brownie bites

 

2) #CHEATCLEAN Oreo Brownie Bites

What you will need:

1 Quest nutrition Oreo cookie bar

1 Quest nutrition brownie bar

1 thank you letter, ready to be sent to Quest Nutrition.

What to do:

Preheat oven to 350 degrees F

Place a bit of plastic wrap over a plate

Tear both bars into pieces and microwave for 20 seconds

Wrap plastic wrap around Quest bars and SMOOSH

Transfer your smoosh to a small baking dish

Bake for approximately 6 minutes

Cut into squares

Write thank you card.

 

chocolate ice cream

3) #CHEATCLEAN Chocolate Heaven Ice Cream Dream

What you will need:

An ice cream maker…seriously, they’re like $20. Go get one, I’ll wait…..

1 scoop Chocolate Shakeology (I chose this for nutrient density, YOU may use any chocolate protein powder you like….it’s not an anarchy here)

1 scoop Syntha 6 protein in Peanut Butter Cookie

1 spoon natural peanut or almond butter (um, I use BIG spoons for this, but feel free to use a tablespoon)

6 oz unsweetened almond milk

1 zucchini, peeled and chopped (don’t wrinkle your nose at me! just do it…)

What to do:

Put it all into the blender, put the lid on  (DUH) and let it rip!

Pour into ice cream maker

Try not to look too desperate as you stalk ice cream make for the next 10-15 minutes

Enjoy :)

BTW: If you’re totally against modern technology and refuse to purchase an ice cream maker….place in container and freeze for 1-2 hours.

peanut butter stuffed cookie

4) #CHEATCLEAN Peanut Butter Cup Stuffed Chocolate Chip Cookie (OH….YEAH)

Um, words cannot express how deliciously delightful these are….do NOT share. I warned you :) If you share people will always be at your house…it’s dreadful.

What you will need:

1 Quest Nutrition Chocolate Chip Cookie Bar

1 Quest Nutrition Cravings Peanut Butter Cups Pack (you’ll use 1. feel free to nibble on the other, OR you can make a cookie for a very dear loved one)

an oven…

A phone! So you can take a pic of your cookie and a pic of your hot body and say “HA!” cause you have totally figured it out…

What to do:

Preheat oven to 350 degrees F

SMOOSH halves of the Quest cookie bar and place one on lightly sprayed cookie sheet

Place a peanut butter cup in the middle

Place other SMOOSHED half on top and close up the sides as best you can.

EAT any chocolate pieces that fall off…

Bake for 3-5 minutes

Find a dark corner to indulge your taste buds and have a little party all to yourself…cause we don’t share these.

 

There you have it. 4 awesome recipes that will revolutionize the way you see “diets”. I hate diets. I spit on them…but not after I’ve eaten a cookie cause I don’t waste that stuff.

Open your mind, realize that you are full of AWESOME potential just as you are RIGHT NOW. You don’t need to lose weight or get swole to live to your fullness…start now and it will come. #youareenough

Grace, peace, chocolate and a few lunges,

Michelle

rockin abs

Want abs like these? Head over to the NUTRITION tab to see how you can get in on Nutrition Boot Camp OR personalized nutrition counseling. Have your treats…gain results!

 

National Nutrition Month: Weight Gain Issues

We’re going strong for National Nutrition Month!

Keep your eye on the prize and don’t let a little bit of weight gain get you down. Learn the basics and you’ll succeed every time!

Sign Up for NUTRITION BOOTCAMP TODAY!

National Nutrition Month: Tough Love Tuesday…the real TRUTH

Tough Love Tuesday revisited!!!! Nutrition focus, thanks to National Nutrition Month :)

Need a little more help?

SIGN UP FOR NUTRITION BOOTCAMP! It starts April 7th and will run for 6 weeks in the comfort of your own home. Sign up HERE via email: michelle@michellecfitness.com

 

National Nutrition Month: Nutrition for Weight Loss

 

I love videos! So entertaining right?

Tough Love Tuesday is making a comeback on Friday to help you reach your weight loss goals.

Stay healthy,

Michelle

 

National Nutrition Month: Super Easy Mexican Chicken

This is a throw and go crock pot recipe. If you don’t have a crock pot GO GET ONE (really, it’s like a $20 investment).

INGREDIENTS:

2 pounds boneless, skinless chicken breasts

2 cans black beans, rinsed and drained (I use organic, but that’s a personal call for you)

3/4 cup low sodium salsa (you can make it fresh, but that would take more than 10 minutes)

onion powder

Ms. Dash seasoning of choice

1 pablano pepper (seeded and chopped)

Handful of cilantro (I chop mine roughly)

6 corn tortillas, sliced or chopped or just torn up

black pepper

1 can low-sodium non-GMO corn kernels (or you can strip them off the cob in like 2 minutes or less)

DIRECTIONS:

Cut chicken into chunks…throw EVERYTHING in the crock pot (no water please). Turn on high and go workout for a while :)

If you’re going to be gone ALL DAY, turn to 300 degrees and let it cook SLOW.

BOOM!

That’s it. Easy as can be and the family LOVED it. Leftovers keep great (always a plus for working moms). I serve with side salad just because it makes me feel good about myself :)

mexican chicken

 

National Nutrition Month: ALL about Calories

Today’s video explains what calories are and how to make them work to your advantage.

For extra help with your nutrition check out the NUTRITION tab.

National Nutriton Month: Nutrition Label Reading

Who ARE those cute blondes?!?! :)

Fear not, it’s just my daughter and me from a couple of years ago. Label reading hasn’t changed, so get up to date on your most powerful health tool.

Need help with your nutrition? Click on the NUTRITION tab to see how I can help YOU :)