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

 

Don’t Forget to Play

This morning as I ambled onto my yoga mat set up in my bedroom, I decided to do things a little different. I threw away any pre-conceived “stuff” that had to be accomplished during this time and I threw on some Lorde (always good for yoga, in my opinion). Then, I just let go. I began to move through the stiff joints and muscles caused by teaching high impact classes and I began to feel invigorated and much freer than if I had just focused on flattening my abs or burning what I was about to eat for breakfast. There was an element of play involved in the process.

meghan yoga

Yoga helps many athletes to find balance within life. While life will never be completely balanced, yoga helps us find that internal balance that can lead to more focus and less freaking out. I find that this is better accomplished through a sense of play. In the world of fitness that I reside in (that would be weight loss), there seem to be more rules than actual fact. There are always new diets promising big results, but only if you follow their rules. There are workouts promising the body you always wanted, but only if you follow their rules. It gets to the point where many seeking weight loss do begin to take things too seriously and feel as though they must be told how to eat and move on a daily basis. Welcome to the land of crazy…

Without an element of play, we can begin to feel stifled by the very thing that we are working so very hard to obtain. If we feel as though it is always against the “rules” to eat the cake, then we feel guilty if we eat our own birthday cake. Life itself demands a certain amount of enjoyment and rules for the sake of rules can leach that enjoyment away over time. Then we are left with possibly smaller waistlines and a feeling of want all over.

sadie yoga

So now you’re probably thinking, “Cool, so I need to add yoga to my list of things I must do right?”

Well, personally I think we could all benefit from a bit more yoga :) I know my family enjoys it when I’m doing a lot of yoga, as it calms me down quite a bit. The Super Bowl XLVIII Champs the Seattle Seahawks incorporate it into their training regimen. So yes, if you want to be a winner, do more yoga…. I kid! What I do suggest is finding the fun in life again. The worst feeling in the world is to be so very devoted to your workouts that you don’t have the time and energy left over to play. So, in the spirit of play, try a lightening up a little with these ideas:

  • Host a fitness party. These can be super cheap or super expensive and it’s really your call. You can hire a personal trainer to come put you and your friends through your paces, but make sure they know it’s in good fun. My favorite way to have some fitness fun? Have everybody bring a healthy dish and an exercise DVD. Then pick 1-2 from the pile to do together (clear the living room!). When it’s time to go home, have a DVD exchange so people can leave with a new workout…bonus points if people bring Tae Bo :)
  • Get off the track. If you meet for walks or runs at the same track everyday, switch it up. Walk in the grass sometimes, head to your local beach or take a hike. A change of scenery is good for the senses.
  • Try a new class. We are now in an age where there is almost no limit to workout classes. We have pole dancing classes, hip hop, salsa, kickboxing blended with Pilates, Pilates blended with yoga and yoga blended with cycling….and that’s just the short list. Contact your local gym or studio and see if they’ll let you try one on for free.
  • Get out of your food rut. Are you tired of chicken, tuna and green beans yet? As Winter gives way to Spring, more brightly colored food is becoming available in the grocers produce section and NOW is a great time to take advantage of it. The brighter the food, the more vitamins and minerals available for you. Play around with salad ingredients: try adding berries to your salads and topping it off with the juice of an orange mixed with a tablespoon of extra virgin olive oil (CRAZY! I know, but so very good). Try lightening up your meats in favor of fish that you can either grill, skewer or make into yummy tacos. Ask your fit friends for ideas on new recipes or host a recipe swap to get you over your food rut.
  • Ditch sugars for a while. Over time, too much of a good thing leaves us feeling foggy and constantly craving more of that good thing. Sugar is one of those “foods” that causes more and more cravings as we take it in. So, ditch the sugars (both real and fake) for a week to reset your system back to normal. Need more of a challenge? Ditch it for a month then :) but 1 week has been shown to suffice in breaking the sugar cycle.
  • Do a gut check. Make sure your intestines are running smoothly as we enter into a new season. How is this playing? Oh, it’s not. I don’t play around with gut health :) But really, the healthier the gut, the healthier you will be and the more attuned you’ll be to playing, PLUS you’ll be able to handle stress better.
  • Get away. It doesn’t have to take all of your savings to get away from it all for a while. In today’s world, you may suffice by taking a staycation that involves turning off the ringer and NOT checking statuses on Facebook. Choose a weekend to chill out and turn off. Tell everybody you’re going away and be unattainable for a weekend. Take a long soak in the tub, do a sugar scrub, relax, etc. Hey, you could even rub on a little tanner so they think you really did go somewhere :) Often times what we need to get away from is our own expectations of life, so chill and let it go.

These should get you started towards a more playful time. Remember, you can’t control everything…most of the time you can only control your reaction to things :)

Lots of peace and playful thoughts,

Michelle

The Fad Diet Fallout

OK, so this post may be better suited for Tough Love Tuesday, BUT I feel it is needed.

Let’s dive in head first shall we?

WHAT IS THE DEAL PEOPLE?!?!?!?!?!? Are we SO very desperate for losing a few pounds that we will MINDLESSLY hop on any fad that comes along? By the way, I find it incredibly mind-boggling that we are so very willing to cut out entire food groups JUST TO AVOID DOING THE ACTUAL WORK. Crazy…

Did you know that 2014 already has a compilation of “best diets”? No lie. These are broken down into categories for “commercial”, “weight loss”, “easy-to-follow”, etc. While Weight Watchers, The Biggest Loser and The DASH Diet all top the lists, I see absolutely nothing that really works long-term. Why? Because they are blanket fads making big promises. They basically want you to act as a trained monkey, eating ONLY what they say and then when it doesn’t work it is somehow your fault. I’ll be honest with you: it totally is your fault IF you keep falling for it.

What are the problems with diets anyway?

  • For starters, the word “DIET” is grossly overused. Diet refers to what we take in on a daily basis. It is not a person or a style of eating. Statistically, the average American diet consists of cheap, fast, greasy and sliding out of a window. 6 weeks of your life on some miracle diet will not reverse the majority of your eating habits.
  • Those big promises are NOT regulated or tested in any way and are lies that sound good. How did the serpent tempt Eve in the Garden? Uh, HE LIED TO HER! And now look where we are…
  • Fad diets are not a lifestyle. They are a blip on the blurry screen of your diet-lived life. Meaning? You skip from one promise to the next never really understanding why it doesn’t work. Diets are never designed to work. They are designed to sell.
  • You’re always giving up something. Many diets make big claims like “you’ll never be hungry”, or “it’s easy to stick to”, or ” you’ll lose 10 pounds the first week”. Let me drop a physiological knowledge bomb on you: That 10 pounds you lost in 2 weeks was WATER. Losing water doesn’t count as losing fat. As a matter of fact, once your body has regulated the water after the initial shock it will hold onto more FAT, even if it lets weight go. So, if you’re not losing fat and you’ve lost your water, then what are you losing? MUSCLE. Losing muscle makes you a floppy mess, period.
  • You’re deprived of nutrients. TRUTH: weight loss (I prefer the term fat-loss actually) is a science. It’s not by chance or by finally finding “THE ONE”. It’s science, period. And if you are cutting out nutrients, then SCIENTIFICALLY, you will leave weaker than when you came in. But hey, at least you’ll die skinny right? At the end of the day skinny is what we care about, not healthy…

So, I should just resolve myself to the inevitable…that NOTHING will ever work for poor me?

Did I say that? NO. You should resolve yourself to wise up and stop being the one that falls for the fads. You are no longer a trained monkey because YOU want results that stick. If you are a trained monkey, then by all means head over to the banana bowl and have a blast…the grownups among us have work to do.

What DOES work?

  • Education. Educate yourself on fat loss. Talk to people who know. Perhaps somebody who has had over 600 hours studying the human body, nutrition and fat loss. Know anybody like that? (Hint: you can reach her on this site.)
  • Think more nutrition, not calories. Even in competition diets (again, that refers to what we intake), we focus on the nutrient density of foods as opposed to calories. Why? We’re trying to recover from workouts and the training game, PLUS we need to look our best. Nutrients help with all of that and the same goes for ANY type of goal in which fat loss and/or muscle gain is involved.
  • GET OFF YOUR BUTT. Seriously, you have to move and move a lot. You need to be burning an excess of 500-1000 calories more per day to lose weight. There are simple math problems out there to help you determine what you burn to stay alive and what you need to increase to lose fat. Invest in a device to show the burn (please, not the Nike Fuel band as it is WAY too optimistic, sorry Nike).
  • Your kitchen determines your weight loss, not your workouts. You get fit in the gym, but you lose weight in the kitchen. You cannot out-work a terrible diet. If you’re looking to drop the weight that’s holding you back, stick to your clean eating guns 5 full days per week! Feel free to have 1-2 small treats on the weekend, but don’t overdo it. Far too many clients still “reward” themselves for hard workouts. This contributes nothing to health, fitness or weight loss.
  • Develop some self-control. The #1 problem we face today isn’t diabetes, cancer, or obesity…it’s a simple lack of self-control. We don’t want to wait for results, so we try to hit the EASY button as many times as we can. Fad diets, crazy cleanses and shakes don’t work. You work. That’s it…YOU. Exercise discipline to see results. Who cares if you don’t “feel” like a workout? What does it matter if you don’t “feel” like eating your veggies? You cannot be governed by your “FEELINGS”. If I were governed by my feelings there would be a lot of people walking around headless…self control is key :)

Now, take it and run. You are no anomaly. There is nothing crazy different about you when it comes to weight loss. There are LOADS of people dealing with the same issues you have. You either suck it up, educate yourself and do the work or you are doomed to keep repeating the cycle.

Peace out! I’m packing up my soap box and heading to the gym.

Stay focused, stay in control,

Michelle

WORK

The Key to Success

Happy Monday!

Question: have you set up health and fitness goals for 2014? Are you totally ready to go all in and give all you have to reach these goals?

More than most likely you have answered YES! However, it’s only the first full week and statistically many health and fitness resolutions fail by Valentine’s Day….but you’re not going to be a statistic this year.

So, why do they fail? Lack of preparation can be one answer. Lack of planning or goals that are a bit too lofty can be answers as well. I think it goes deeper though. Many of us have already done the prep work. We’ve thrown out the Christmas candy, set up our workout space or purchased a gym membership, and even begun researching meal plans (which is probably what lead you here). Can I be honest though? All of that is the easy part. I can get clients to throw the junk out and start moving…the tricky thing is to keep junk from coming back and to keep moving.

So what’s the trick? HABIT.

I receive emails all the time from people who have the equipment. They have new shoes, a treadmill, P90X, weights, shakes, etc., but they don’t know how to stick with a program. That’s part of the bigger picture: stick with the program :)

In all honesty, even I have a hard time sticking to DVD programs, which is why I will often mix them (follow me on Twitter to get a better feel for my personal workouts). The biggest thing you can do to help yourself reach your goals is to figure out what works for you. We all have different motivators, which will help us develop habits. These motivators are wide in variety and change from person to person as well as different times in our lives. Take a look at just a few of the motivators that have played a role in my own success:

  1. Health. My mom died when I was young and I was well on my way down the same path at 22 years old. A kind-hearted but stern radiologist told me to change my lifestyle or face the consequences.
  2. Kids. I want to set an example for my children. Not only do I want them to see that taking care of your health is important, but fitness requires a commitment to change that many fail to exhibit now.
  3. My husband. I won’t lie on this, I want to look hot for my honey :) . I like when he’s proud of my hard work and when he wants to show me off. He is my biggest fan and supporter.
  4. To be a good steward. Just like the money I have been entrusted with, I have also been entrusted with this body. It is my right and honor to take care of it, grow it, challenge it and use it as it is to be used.
  5. To be my own hero. I enjoy not having to wait for people to help me with mundane tasks like moving a few pieces of furniture or grabbing a huge bag of dog food. I still believe in chivalry and enjoy the doors being open, but it feels good to also know I can kick it down if needed.

There are LOADS of other motivators that have come up in my fit life. Often times I will enter online contests or run challenges to keep me going. The fact is that you have to create a habit in order for it to stick as a lifestyle. You don’t create habits in 2 days or 2 weeks people! It takes a minimum of 40 days for something to become a habit.

Simply eradicating a poor choice (like too much sugar) but never replacing it with something healthier doesn’t work either. One of the most popular things I see happen this time of year is that people will “give up” sugar (including candy and sodas) for the month. The problem is that they usually only give it up for a month. Once February hits they are right back on the train, often times eating MORE in order to make up for the deprivation.

So how can you avoid the pain of goals-never-met? A few simple steps will get you started:

  • Set achievable goals and share them with somebody who can help you make sure they can be reached (I am available by email).
  • Set a time to reach them.
  • Set up healthy habits over the next 40 days. Don’t go clean slate and cold turkey here…set up 1 nutrition and one exercise habit to conquer over the next 40 days. Example: workout 3x per week and stay away from sugary foods and beverages.
  • Develop a program that works. Write your goals down and place them EVERYWHERE, set the timer on your phone for workouts, or enlist an accountability partner. Make these 2 things NON-NEGOTIABLE.
  • Stick to it. If you don’t see results in 3 days (you know who you are!) or you get tired or just don’t feel like it, SUCK IT UP! Do it. Don’t wait for somebody to come give you the half-time pep talk OK? Be your own motivator and find your own success.

Set your footing right with these tips and you WILL see results. Stay with it and fight for it. Rome wasn’t built in a day…

Michelle

Rockstar Training

 

Looking back to the past and forward to the future…

 

Happy Monday!

Today marks the FINAL Monday of 2013, and what a year it has been. :)

I have recently become OBSESSED with the Flipagram app and highly recommend it if you’re wanting to see your recent year in pictures. Upon my discovery of this app, I found myself becoming quite teary eyed over what had actually happened in 2013. I think we can all fall prey to thinking too much about the future and forget about what has been accomplished in the past 365 days. I would like to take a moment to encourage you to take a look back at your own 365 before we engage in the next round of adventures :)

MY 365:

Can I just take a moment to say WOWZA!?!?!? OK, so much has happened this year, but it must be shared in short hand.

In January I made my very first overseas trip to Chisinau, Moldova and managed to leave a part of my heart there. I was fortunate enough to let go of my need for control long enough to make some lifelong friendships and I will be forever grateful for the opportunity. I am also looking forward to more trips there.

Moldova 4

February marked my 35th birthday, and may I be honest here? ALL the things you read about your body changing, holding on to fat, harder to lean out, etc.? Seemingly true for me :) However, a change in training can yield results.

In May, I celebrated my 15th wedding anniversary to the first and only guy I ever fell in love with…altogether now: AAAAAWWWWWE.

July saw another trip overseas. This time I was fortunate to be accompanied by my oldest and the trip was to the BEAUTIFUL and majestic Ethiopia. It was a trip I will never forget as I saw what true joy looks like, even in the midst of poverty. I met friends whom I will never forget and I was able to see my boy become a man.

Ethiopia with girl

I had a short hitch to my plans by October, but have learned that there are times when we may have the best laid plans, but there are far better times for these plans to come to fruition.

I have seen many days and many challenges in the gym here at home, and have set up my goals and desires for the coming of 2014. One thing I will change is instead of making “Goal Sheets” or “Vision Boards” I am going to make ADVENTURES. See, the thing about adventures is that they leave some wiggle room for life. Life is, after all, a series of adventures. Our lives can be a series of our own adventures OR it can be the planning, waiting and watching of others. I for one intent for 2014 to be FULL of great adventures!

Here’s a sneak peek into my adventures for 2014:

  1. MORE TRIPS! Yep, I hope to leave this country a couple of more times before the year is through and I plan to take more family with me.
  2. FIGURE COMPETITION. Yep, I’ve been toeing the line on competitions for  a couple of years now. Upon a little bit of self-reflection I have realized THIS is the year it’s happening! I need to get out of my comfort zone and be pushed to the max…or I fear I will regret it.
  3. HIRING A COACH. Due to the aforementioned competing, I will be hiring a figure coach. WHY? My specialties are weight loss, corrective exercise and MMA. I need somebody to hold me accountable to my goals and help with posing and all too :) My first interview with a potential figure coach is today!
  4. NEW BUSINESS! I know I’ve made mention of it, but I am starting a brand new business to introduce a new way of thinking that will help in weight loss for ALL levels. We had originally intended to launch this week, but I felt that the time wasn’t enough to put out quality information. So, we will be launching in March, just in time to recommit to a healthy way to reach your weight loss and fitness goals for 2014…cause by then you’ll be tired of starving;)
  5. I want to take a BIG family adventure by the end of the year. You know, one of those crazy cool family vacations you see people ? Yep, that will be us this year.

Those are my top 5 adventures for 2014.

What adventures do YOU have in store? And how will next year look different from this year?

Until 2014, PEACE, LOVE, and PLENTY of LUNGES!

Michelle C

*Disclaimer Note: Video made by Flipagram (FREE app, go get it). Song, CHAINSAW by Family Force 5. Download legally, don’t be a butthead.

 

 

Tough Love Tuesday: Why it’s so hard to just PUSH PLAY

You know, losing weight, gaining muscle, getting lean, getting healthy, eating healthy….ALL of these require one key ingredient: HARD WORK.

Getting healthy and fit require persistence and dedication. They require a level of commitment that most people just aren’t used to giving anymore.

They also require…help.

This is what I do, I help. I don’t call all the shots or force people to workout and eat right against their will. In fact, it’s their will that usually landed them in my helping hands :)

So, why do I do it? Well, you can go back and read my whole story, but I was far from healthy in my formative years. I was a couch decoration (which is worse than a potato!) and always felt I had nothing to offer. Once fitness and clean eating found me, my life took a dramatic turn. Now, I am able to help others achieve a lifestyle that enables their dreams, instead of one that just keeps dreams at bay.

Question: if I could point you to ALL the resources you need to make a lasting change, would you make it? Would you take that step to change your daily habits? Would you embark on a journey that would end in your ultimate success? By now, I’m sure you’re chomping at the bit, ready for the secret. Here it is: DO THE WORK.

Over a year ago I partnered with Beach Body, a well-known company that provides fitness programs and nutrition expertise. I was ecstatic at this partnership since it would enable me to help more people. I’m not talking about helping people get skinny or just fit into pre-baby clothes…I’m talking about life changing help. Empowerment. The big stuff. The biggest obstacle is that all too often excuses arise and people just stop pushing play. Those who stop pushing play on the program also end up being the same ones who stop pushing play in life. They take their seat on the bench and let the others have fun. That way they are always there…should somebody need them. They would hate for their health goals (which, incidentally, have been shown to increase the quality of life and decrease pain while ALSO increasing overall productivity) to get in anybody elses way. So, they leave them behind, set on pause, frozen in time. Along with these are a laundry list of things that never got finished in life…

How many of you are there RIGHT NOW? Do you feel like you got dealt a bad hand? It’s NOT the hand you’re dealt, it’s what you do with it. Why I am involved in fitness anyway? Because I have witnessed people able to come off of loads of medication. I have seen people regain strength. I have seen them reach their goals AND set even better ones! I have seen miracles happen because they believed they were not made of junk. I have seen faith restored and the powerless become empowered. That’s the awesome things about fitness! So…why do you quit? Why are you still struggling? Don’t throw lame excuses around! For everyone who complains about their feet, there is an amputee working harder….and NOT complaining. Suck it up, push the button, then commit to push yourself. THAT is how you find out what you’re made of…

Need help setting or reaching a goal? Check THIS out!

It’s Called a Lifestyle….

As we wind up this past year (check your calendar, it’s almost over), we can take a look back at what we set out to do.

Did you know that in 2012 over 60% of Americans made the resolution to loose weight? Over 30% said they were going to exercise more. Another statistic is that about 35% of these resolutions were broken by January 7th! Why to we struggle so much with these goals? Well, there actually are answers…

There are 5 stages to making a lifestyle change:

  1. Pre-contemplation.
  2. Contemplation.
  3. Preparation.
  4. Action.
  5. Maintenance.

More recent research shows that those starting the new year off at stage 4 (action) are the ones with the highest success rate. This means that in order to make changes, we must implement changes early on. How we go about this will not only be determined by our focus and will power, but will also determine our overall success. In order to get to stage 4 by the time you pen your resolutions, there are a few things to know:

  1. This is a LIFESTYLE. That means that whatever change you set about making MUST not only be attainable, but they must be MAINTAINABLE. Meaning, goals should be set that will last a lifetime. Giving up an unheard of amount of calories, never eating a certain food group, and working out 4 hours a day do not fall into the maintainable categories. Set your goals mindfully and you will be able to reach them and increase your will power AND motivation with each small success.
  2. A truly fit life is an accumulation of all aspects of life. Truly fit people do not give up sleep to work out more. It’s quite the opposite as we know sleep plays a major role in the overall function of the body as well as muscle growth and fat burning. Most people who wake early to workout go to bed at a reasonable hour. It’s about finding balance in life by learning where you function most optimally.
  3. Slow and steady really is best. A good rate of weight loss is 1-2 pounds per week. If you are dropping more than that due to fad diets you are losing either water weight or muscle, most likely the latter. Once muscle is lost, it becomes harder to put it back on. As we age this process can get even trickier, so set your sights on healthy weight loss with good nutrition at the forefront of the mind!

Your best bet towards success is to get started NOW. Plan ahead to ensure you know what your goals will be. Set your sights on what you want and work backwards, making smaller goals that are more easily achieved. This will help 2013 be the year you reach your goals and are finally able to set new ones :)

Stay tuned for lots more Healthy Holiday tips and come back tomorrow for a video where I answer some of your best questions pertaining to weight loss, lose skin, Crossfit, protein intake and more!

Have a healthy day!

Michelle

Weight Loss Tutorial: Calories VS Portions

Hey guys!

I’m filming a series of weight loss tutorials and have been taking on questions from the world of losing weight. Feel free to comment with any questions YOU have and keep your eyes open for more videos!

Top Fit Tips for Reaching YOUR Goals

Happy Monday!

I hope everybody had a great weekend and is looking forward to a fit and healthy week :)

Monday is usually synonymous with starting anew: we start new diet, workout programs, lifestyle changes, etc. First off, you really don’t have to start over every Monday! If you find yourself seeking some lasting lifestyle changes, here are a few tried and true tricks to kick it into gear:

  1. PLAN AHEAD. How many times have you heard me say this? It’s only because it’s true. Take the time each weekend (it takes about 3-5 minutes) and plan out your workouts and meals. This way, you have them set. If you say “I’m going to try…” life will get in the way. If you make a date to workout, it will get done. Why? We all love to mark things off the to-do list. :)
  2. Set your workout clothes out the night before. Nobody wants to dig through their bundle of clothes each morning. Inevitably, your alarm will go off late or the kids will need a ride and those clothes will have to wait. So, set your clothes out the night before so you are ready for ALL the day may bring.
  3. Put your workout shoes in your way. Place your shoes where you’ll literally trip over them. This sounds silly, but it’s a great trick to get moving. Those shoes will taunt you until you get up and get it.
  4. Place reminders around the house. My half marathon training schedule hangs over my coffee pot. I put it there because it is a prominent place in my kitchen and I see it all day. This is where determination and dedication are grown into habit.
  5. Set reminders on your phone. Set a reminder every hour for drinking your water and set one once a day for your workout. It will get on your nerves, but it WILL change your daily habits.
  6. NEVER, and I mean never, underestimate a great playlist! Good music will get you up for and through any workout. I have a few songs that rotate freely, but right now I am really digging songs by Lacrae, Toby Mac, Britt Nicole, Newsboys, Third Day, Chris Tomlin, Saul Williams and of course, all my 80′s classics! LOL
  7. Pack your food the night before. You won’t have time in the morning and good intentions will not make time move faster. Pack the night before and feel better about yourself in the morning.
  8. Have snacks on hand at all times. Almonds can stay sealed in your car for a while and are great in a pinch, like traffic. You can also keep sliced veggies in your purse (just remember to take them out if you haven’t eaten them!) and THIS is where protein bars, or cereal bars such as Kashi, are a huge help. Think like a boy scout and always be prepared.
  9. Slash calories by ordering a-la-cart at lunch. Pre-prepared meals at common fast food places usually have the cheapest and less nutritious foods. Order your chicken and a side salad. Nix the bread from the sandwich and have them cut the chicken into the salad. As long as you ask nicely, most places are happy to comply.
  10. Keep your goals handy. PLace your goals where you can see them. In your house, in your car, on your back porch, etc. Make sure you are clear with your goals and that you have set SMART ones. Whether you want to drop 20 pounds or cut 20 second off your run time, YOU CAN DO IT if you put in the work on a consistent basis.

I hope these 10 tips get you started towards better health and wellness TODAY!

Until next time, have a healthy day :)

Michelle