Why Am I NOT Seeing Results? ….a blog series to get you where you want to be

Hello Fit People!

This particular series will last 4 blogs (crazy right?) and will be posted weekly. So you get a month to learn what could be hold you back from your very best self.

If you are one of the MANY ( I have high hopes) who have continued on with those New Year’s goals long after that the groundhog came out of his hole, CONGRATULATIONS!!!!!!

But here is the million dollar question: Are you where you thought you would be? Are you struggling with your goals already? Are you asking yourself, “Am I there yet?” Have no fear. I’ve been in this game long enough to know a thing or 2 about habits and hangups that could be holding you back from your goals. How do I know? Cause I have them too :) But if I stayed with them I would never be where I am today.

BTW, these are in NO particular order, so tackle what is relevant to you right now.

Strong Camp 90 Photo by Paul Buceta for Strong Magazine

1. You think the food will just work itself out.

Here’s the deal, you HAVE to be aware of what you are eating, period. Even the guy that ate Twinkies for the study was AWARE of how many Twinkies he was eating. In my opinion, that’s probably why that little experiment worked. Know what you’re eating and know how much. The only reason that person at the gym seems to have more definition than you is most likely because they know what they are eating and they track their food.

Choose the style that works best for YOU. Macros rock my world, but close into my competition I prefer a pretty simple diet of eating similar foods every day. This is just because it is easier to be prepared. I’m not a fan of just counting calories as we can often fill those calorie requirements with foods that do not serve us very well. You know what I’m talking about ladies. How many of you eat MORE carbs (cause girls love carbs!) and run out of calories for your protein? The body works better in balance of all 3 macronutrients so give it a fighting chance. Track your food and know what works for you.

2.You really like your “cheat” meal……like REALLY.

Do you know why “cheat meals” were termed? Body builders would run out of stored glycogen (carbs get stored as glycogen in the muscle fibers and are used for energy during heavy lifting workouts) due to low carbohydrate diets. When glycogen is depleted, strength can fade. So, the bodybuilder began to implement refeeds (which are actually PLANNED days of eating more carbohydrates to refuel the glycogen stores) and some, cheat meals.

Here is the problem……90% of the gym population are not bodybuilders (not that we aren’t working hard, but really) and yet we try to eat like one. This can be particularly true with those just starting on a strength training program. We can get all geared up and hop on a deprivation diet which is followed by a cheat meal, which turns into a cheat weekend, which causes shame and we get back in line on Monday to start the cycle again. Sound familiar?

A treat is warranted if you have been withholding calories AND especially if you have been withholding macronutrients (I don’t believe EITHER should be very low, even in weight loss), but it should be contained to ONE small treat per week with the goal of refueling a system, not bingeing to good glory because you deserve it…….

NEXT WEEK we will tackle some common mistakes in the gym and figure out how to make your membership work better for you :)

Stay Strong!

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.

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

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.

WORKIT WEDNESDAY: Stability Ball Circuit…..plus a cookbook review

Got a stability ball?

Check.

Any idea how to use it? Aside from just sitting on it….

I got your back :)

We all know that results TRULY happen in the kitchen (please tell me you know that by now). My colleague and coach, Julie Lohre, has written an AWESOME cook book that will make time spent in the kitchen a breeze.

RecipeBook2_copy__51349_1411500283_1280_1280

You can grab a copy of this cookbook HERE for $9.95 (which is a steal!). Want it for free?!?!?! Sign up for my newsletter because I am sending out a code this Friday :)

What can you expect?

Easy to follow recipes that don’t bog you down with ingredients you have to travel across town to acquire. The cookbook is full of fun, family-friendly treats (Julie gets families!) that will leave you feeling satisfied all while helping you reach your goals.

Check it out for yourself and get to cooking :)

Stay healthy,

Michelle

Encouragement of the Day: Creating HABIT

Special Guest Post: The Art of Eating In

 

the art of eating in
Eating out is practically synonymous with the weekend.  It’s among the best ways to relax, enjoy some company and eat deliciously!  Unfortunately, the majority of restaurants aren’t concerned about using low-calorie cooking methods or ingredients, and those few meals out may stick with you even after the weekend is over.  Oh, thanks for the souvenir…on my hips.

Maintaining a healthy weight or losing weight is mostly about what we put in our bodies.  Bummer!  I wish it were something else, like how much I laughed every day.  I’m a serious laugher.

Cooking at home allows you 100% control over what goes into your meal, giving you opportunities to eat your favorite items, but with a much lower calorie count.

I am not discouraging eating out, or asking you to give it up.  If I didn’t eat out once a week, I would either be wallowing in self pity or be so annoyed I’d stress-eat my way through a whole box of cereal.   I just need to eat someone else’s food, in a place that isn’t my table, counter, or desk….or bed.

But, during the week, I enjoy EATING IN just as much as eating out because I’ve learned how to keep food healthy, light, and delicious.

Eating fresh, natural food gives me plenty of energy, and it balances out a weekend indulgence or two.  I don’t feel deprived; I feel balanced and happy.  For me, it’s leading the delicious life!

Realities Of Restaurant Food.  Warning: This may get ugly. sizzle pie

Restaurants need to keep costs down in order to make any money.  I completely understand, and I don’t expect them to do otherwise.  The restaurant business is tough!  They also need to ensure customers LOVE their food, so they typically load it with fat, salt and sugar.  In order to accomplish these two, they will:

  • Cook with plenty of oil and butter
  • Use full-fat ingredients (tastier) and/or processed ingredients (cheaper)
  • Fill the majority of the meal with carbohydrates: bread, chips, some form of  potatoes. Carbs are cheap, bulk up your portion, and make you stuffed full so you feel you got your money’s worth.
  • skimp on the healthier ingredients like fresh produce and lean meats because they’re the most expensive.

breakfast and blogging

Practicing the Art of Eating In

  • Old-fashioned oats, cooked in vanilla almond milk with ribbons of almond butter, a few raspberries and a tablespoon of flaxseed
  • Over-easy      eggs (1 whole, 2 whites), garden-picked tomatoes, sprinkled with Parmesan, cilantro and a dollop of sour cream
  • Decaf chai tea with almond milk
  • Ice water infused with fresh mint

This Meal Eating Out Vs. Eating In

At a restaurant, this meal would be at least $10.  It cost me less than $1.  The meal at the restaurant would have skimped on the tomato, the sour cream would have been full fat, the oatmeal would have been loaded with cream, and I would have had to ask for 1 egg and 2 eggs whites, annoying the waitress and chef. Almond milk, my favorite, would likely not have been an option.

My oats were creamy because of the way I cook them, not because I added a 1/4 cup of half and half.  I used a whole handful of cherry tomatoes, not a little garnish on the top.  The eggs weren’t cooked in a chunk of butter, but a spray of heart-healthy canola oil.
I saved money, calories, and time.  I boosted the nutrition.  And, it was all very simple to cook.

You may be thinking,
“But Jessica Joy, I don’t like cooking, like you do.” Well, I assumed I also hated cooking until I got a decent knife.

a decent knife
A good knife improves your entire cooking experience!  I found this life-changing tool for $25.  Your cooking does not need to be elaborate or time-consuming, but it is worth investing some time and money in for your health’s sake.

Easy ways to save calories when cooking at home

  • Use  canola spray, olive oil spray or a little coconut oil.  These are both heart-healthy and in a small portions.
  • Fill half  your plate with fruits and vegetables.
  • Feature one or two carbs per meal.  For me, I love popcorn, so often I forego rice or potatoes to have some popcorn afterwards.  Or, I might have an open face  sandwich to create a little wiggle room for a treat.
  • Eat  protein, preferably lean protein, with every meal to stabilize blood sugar levels and keep you fuller longer

 

Eating in is a delicious art.  Enjoy healthy food, keep the cooking simple, and reap life-boosting benefits.  You won’t leave the table with a “food-brick” in your belly, and you can stay in your pajamas….if you like. 

Want more from Jessica Joy? You know you do! Check out her blog here:  http://www.thefitswitch.org/ and read her bio below!

never give up lorna jane blog profile

Hi,
I’m Jessica Joy, writer, group fitness instructor, mom of 2, doggy mom of 2,
and married to Chadly. During my baby weight de-poofing, I
discovered that living healthier is living happier, and staying
fit is like flipping life’s AWESOME switch.  Thus, my third child,
TheFitSwitch.org was born.  This baby is all about motivating you to
flip YOUR fit switch, and gives you the know-how to do it.  Your
awesome life awaits.  Let’s do this!

Ever wanted to be a Supermom? Check out the SuperMom Summit!

Supermom Summit 2

 

Hey Wonder Women (and men)!

 

I am really excited and I have to share this with you.

 

I was recently interviewed for the SuperMom Summit where parent experts share their wisdom for losing weight, keeping your whole family healthy and feeling confident again.

 

As a parent myself, I know that it takes Superhero Skills to get through the day.  Between back to school shopping, classes, soccer practice, homework, cooking, laundry and you name it what else, you need superhero skills and a magic wand to do it.

 

Click Here to Learn Superhero Skills

Supermom Summit 3

I really liked that Vera, who is the host of the summit, interviewed real parent experts so I know they have all walked a mile in our shoes. Vera also has an amazing transformation story for losing 70 pounds after her first pregnancy and has kept it off for 2 years even after baby #2! She could easily relate to the struggles of a busy mom who is always on the go but needs to make time for herself.

 

I get it. Sometimes you are so focused on caring for others, you stop taking time to care for yourself. You put everyone’s needs in the household before yours and one day it hits you that  you might have let yourself go. It doesn’t have to be this way. You can have your rocking body again, you can feel confident and your family deserves you feeling your best. That is exactly what the summit is about, being a great parent and feeling great about yourself.

 

Join me during the Supermom Summit

Supermom Summit 4

Vera and I are not talking about weight loss for event next week. We are talking about achieving lasting results and creating a foundation for confident you and a healthy family.

BONUS!!!!! One lucky winner will receive a FREE Skype consult with me valued at $135! So jump on this RIGHT NOW!

 

Supermom summit will help you learn:

 

How to lose weight

How to gain confidence

Hot to find the balance between being a woman and a mother

How to create a healthy environment for your family

How to eat healthier without spending hours in the kitchen

How to connect with your identity

How to empower yourself

How to say no to sugar

And much much more!

 

Best part about being a part of Supermom Summit? It’s free because every mother deserves to feel healthy, happy and confident.

See you there!

Michelle

Supermom Summit 1

Safety Tips for Your Kids….especially if they walk to school

I know, school has probably already started and you are ALMOST used to your schedule….read anyways.

As I walked my daughter to school this morning, I noticed a few key things about some of our fellow walkers (most of which I past on my way back). Not to get you all scared, but children are most at risk when walking to school…especially if they do so alone. The following tips will help your child feel safer AND they’re great for fending off bullies as well :)

  1. LOOK UP. OK, I know it took weeks to convince your mom to drop that major change on those pumped up kicks, but that’s no reason to stare at them all day. Walking with your head down sends one clear message to bullies and attackers: EASY TARGET.
  2. If you need to talk, make the call. If your kid has a phone, they should have their nose buried in it while walking. If they need to talk to Mom, tell them to call (who DOES that?!?!?!) instead of text. Not only does it send the message of an easy target, but now you have an easy target with a phone…SCORE!
  3. Make eye contact. You don’t have to feel like you have to smile ALL THE TIME, but do let people know you see them. As in “I can totally pick you out of a line up if needed”. In studies (who studies this stuff? The POLICE), attackers were found less likely to follow through on an attack if they thought they could be identified.
  4. If you can find some responsible buddies to walk to school with you, then do it.
  5. Go over alternate routes with your kids. They should have at least one other way of walking to school should the need arise.

Just a few quick tips to keep your kiddos safe. I know we don’t all have the luxury of holding their hand on walks to school (hey, some don’t want us to), but an effort in keeping them safe on the walk and in the halls will show that you care about them and boost their confidence.

Have a safe and healthy day,

Michelle

And yes, my kids have been taught all of this and more. You don’t travel to regions where trafficking is high without knowing how to protect yourself…

My Daughter and Me: Showing the Guns! :)

My Daughter and Me: Showing the Guns! :)

Sunday Share: Proud Momma

As I sit here this afternoon (I’ve been out ALL weekend due to sickness….not cool), I wanted to share a little story with you. Be warned, this story may seem like it doesn’t directly relate to fitness…but commit to the end and you’ll see.

THIS is my daughter Debbie:

Mom and Deb

Pretty cute kid right? We’ve been hanging out together for over 13 years now, the past 2 we’ve almost been inseparable. You see, at the tender age of 12 (ALMOST 13) Debbie has a story. She, like my son, attended public school for most of her formative years. In the 3rd grade, things began to shift towards a darker side. She would come home all moody and upset, not wanting to talk about her day. A couple of months into the 4th grade, this bright child had become shrouded in darkness. As many can guess, it was the ever-present bullying that was haunting my once shining star. When I finally got her to open up about it, it was more heartbreak than a mother can stand.

Physical bullying can be stopped. I taught both of my children how to land a well-timed punch that would send enough fluid to the eyes their attacker wouldn’t be able to see them across a room without their eyes watering. Verbal abuse, thoughtfully articulated so as to inflict the most amount of pain to the emotional and mental center, doesn’t respond so quickly. Pile onto it that the main abuser had once called herself “BFF” and you have a foundation for LASTING mental anguish. Trust me, I suffered through junior high and could pick them out of a line up to this day. Words leave deeper scars than any other weapon.

The abuse was going on because Debbie didn’t conform to the crowd. One girl stopped being her friend because she wanted to be friends with another girl who didn’t like Deb. Moms, isn’t it funny how the world truly has not changed? She was made fun of because of her body: called skinny and such (ok, that part has changed…) and her energy. Kids told her she was weird, too happy, retarded, stupid, dumb, ugly, and would basically never have a hope of being nearly as successful as her 4th grade counterparts already assumed themselves to be. Talks with the teachers simply lead to heartless apologies followed by even greater assaults once the teacher left the room….them denial when she came back. I started having lunch with Debbie during the week JUST so she would have somebody to sit with in the cafeteria. I would be lying if I told you the thought of pummeling underage children and their parents didn’t cross my mind every single time I sat down to eat…

Debbie knew that I homeschooled through high school and opened a conversation about the possibility to do so herself. After prayer and more prayer, we decided to give it a go. And that has made us completely inseparable for 2 years. She has gone to work meetings and boot camps, and she even got to travel overseas on a mission trip. She has played photographer, stylist and therapist from one time to another :)

mom and deb plane

We entered the home school decision always knowing she could choose to return at any point. She chose to return this year: 7th Grade.

Her reasoning was that she felt more sure of herself and that she could handle what came her way. She was covered in prayers and backed by my ever-present promise to be at the school within 5 minutes should anybody need to talk directly to me :)

The first day of school came and my bright child felt as though she might vomit. I couldn’t get her to pinpoint what was actually bothering her most until we were walking to the school. Her response was that she had just realized those very same children who had made it their job to cut her down would indeed be at this school. My advice? Hold your head high. You have changed and perhaps they have as well…..I mean, you never know right?

Well, the first day was pretty much the first day. The ones who did recognize her met her with the astute response of “What the **** are you doing here?” A junior higher’s propensity to curse still astonishes me. She would respond with “Going to school” and move on. A real breakthrough came with her first reading assignment. They were given a reverse poem and told to write one as well. She worked hard to come up with a poem that had to do with faith, since she believes faith is what has truly brought her through all the hard stuff. The teacher said she (and some others) had done the assignment wrong and they were just supposed to reword it. She came home down, but not defeated. She felt her point of view MUST be stated. After a late night of hard work, this is what she came up with:

 

Godless Generation

I am part of a Godless generation

And I refuse to believe that

I can change the world

This may come as a shock to you but

“God is real”

Is a lie, and

“Money will make me happy”

So in 30 years I will let God know that

He is not the most important thing in my life

My teacher will know that

I have my priorities straight because

School

Is more important than

Jesus

I tell you this

Once upon a time

God was real

But this will not be true in my era

This is an unholy society

Experts tell me

20 years from now, I will be sinning without consequence

I do not concede that

I will live in a country full of the Holy Spirit

In the future

An empty church will be the norm

No longer can it be said that

My peers and I care about Jesus

It will be evident that

My generation is unbelieving and unsaved

It is foolish to presume that

We believe

 

Unless we reverse it.

 

 

Which generation are you living in?

 

 

So, how can I possibly tie a fitness bow around this? My daughter does not workout with me. She has no desire to lift anything heavier than her cat. She doesn’t strive to be stronger than everybody else. She does enjoy hitting things though :)

It’s not the act of making my daughter move that creates unshakeable confidence in her…it’s the EXAMPLE I set before her. I am a very imperfect person, but I strive to live a life that shows discipline and dedication, not to fitness….but to my family and the values we hold. I strive to create an environment where I am honest with my children AND where they can feel comfortable being honest with me. I hope they will push their generation to hold one another up instead of tear one another down. Maybe this can be the generation that changes everything….but only if we realize they are watching us…

wonder woman