Weight Loss Secrets: Day 10

How to Beat the Silent Defeater: Tough Love Tuesday

Do you know the one thing that consistently keeps us from reaching our health, fitness and weight loss goals? Yep, sabotage. Self-sabotage, to be exact. You know the feeling right? You work your bum off (literally) in boot camp 4 nights per week only to go completely nuts on the weekend. You take in more calories than you had all week and you booze it up like the apocalypse is knocking on your front door. Why? Honestly, you’re simply human….

You know I always remind you that perfection is a false reality that is not truly attainable. When it comes to self-sabotage, we’re the ones getting in our own way though. Self-sabotage can come in many forms, but all can be fought easily if we learn to identify the behaviors.

Self-saboteurs are afraid to succeed to say the least. Now. I realize this seems like an insane thought, but go with me here. If we succeed what will happen? Think of it like this: if a child comes out to bat his very first baseball game and hits an incredible home run, he is then regarded as a great hitter and placed at the top of the batting order. So, what would happen if he failed? What if he had one beautiful hit and NEVER even came close to the ball again? Now, we should all realize that with proper coaching and plenty of practice, he can maintain a solid hit, even if it’s not a home run every time. The funny thing is when it comes to weight loss or fitness goals we find ourselves worried that if we succeed more will be asked of us. Guess what? It will. People look at me different and they have been watching my plate and grocery cart for years. Get over it! Take on a winners attitude and fight for what you want!

Another character trait of a self-saboteur is the sprint forward/retreat back push. These are the times that we sign up for a new boot camp, write out our goals and plans, then after 1-2 weeks we retreat back to the couch. Why? “It’s hard” and “It hurts” tends to top the charts here. These people get ALL fired up, then go about it with the WRONG expectations. You are not going to reach a big fitness or weight loss goal in 1-2 weeks. Suck it up, do the work, live with it.

Excuses. Really? “My pinky finger hurts so I’m skipping my next 3 workouts to recover.” Are. You. SERIOUS!?! If you’re upper body gets warped from a workout, suck it up and work your lower body. Besides, what most of us consider “injuries” are your body’s cries for help getting louder (see me in the next post for that one!). Anytime you throw the word “BUT” around, you are taking yourself backwards. Stop it! Right now…..

Saboteurs expect things to be easy. Losing weight is not easy. Gaining muscle is most certainly NOT easy. Changing your nutrition is not easy. Keeping a food journal is not easy. Finding balance between it all is not easy. So let me ask you a question:

Why should it be easier for you than it is for EVERYBODY ELSE?

I’ve said before, if your friend claims the weight just fell off they are LYING!

There is a system and it does work. Commit to it, Do the work. Get off your butt. SUCCEED for you and everybody else.

Live a little louder today!

Michelle

 

Fun Friday! New Weight Loss Series

Monday, January 21, I will be launching a new series that deals with goal setting and weight loss.

The skills that you will learn during the following 20 days will enable you to set goals that are not only attainable, but bigger than you’ve ever dared to dream.

Everything you learn in these next few weeks will help you lose that first and last pound, and these skills can be taken into others areas of life to make you more successful overall.

Get ready, get set…GOAL!!!!

 

Tough Love Tuesday: Unrealistic Expectations

Ready. Set. GOAL!

I had promised that I would share my goals for the new year with you, and I hate to break promises :)

Ambitious goals are what keep life quite interesting in my opinion. These are the goals that begin as just a fleeting thought in the corner of one’s mind, but over time the thought becomes bigger and , in my case, flashier. I do love sparkle and believe everybody’s life could benefit from a bit more.

So, in the spirit of keeping it flashy I will share some of my 2013 GOALS with you:

  1. I am working towards a physical space of my very own. A gym to call my own :) THIS will actually not be as flashy as one may expect since I truly LOVE the feel of a good old garage gym.
  2. I do have physical goals to accomplish this year, but most fall in the realm of strength and endurance, not jean size or numbers.
  3. I have entered and will COMPETE in my very first fitness show this May! I’ll be sharing that journey with you as well.
  4. I will travel to Moldova this month, but have set a goal to travel to Africa this year as well…as often as I can :) I am partnered with Hopechest ministries and will continue to go where I am called, without questioning.
  5. I will finish 2 books this year: 1 is on weight loss and my specific specialty (keeping the skin tight!) and the other will cover my mission trips and tell the stories of the girls who have been caught up in sex trafficking. I will give a voice to those who feel as though theirs has been taken.
  6. In light of #5, one of my final goals is a publishing deal. Why? Publishers get the words to more people.

So, there are the majority of my goals. I always set goals for my personal life as well, working on relationships and growing in my faith daily.

The question I pose to you is “How big are your goals?” Do you stick to the “safe” goals? Maybe you hang around the ones that are a bit easier. Or perhaps you park over the same ones you’ve had for years, knowing if you don’t make it all will not be lost. Friends, those kind of goals keep you simply existing. What would happen if you believed that great things can happen through you? What if you set out to leave a few footprints through this life? What would happen if you decided to stop existing and truly LIVE life as loud as you could? Who might be affected? I’ll be honest, once you change your mindset to make a change, YOU will be the one to benefit the most.

Live out loud this year!

Michelle

New Year Resolution Solutions! Happy 2013!!!!

Fun FRIDAY! New Year, NEW YOU!

TOUGH LOVE TUESDAY!

Beware: I’m not holding back on this one. It’s time to be HONEST to get results!

Tabata Thursday

Every day seems to have some significance to it now right? I kind of dig that though :)

There’s been a lot of talk about tabata training and how adding it to your regular training can enhance fat loss and sports performance. This is very true, but I think there are far too many of us who are unclear as to what Tabata training really is. Buckle up, here we go…..

Tabata is based on time. 20 seconds of work with 10 seconds of rest, 8 cycles through. Can anybody break out the calculator and tell me how long that is? I’ll wait………………….2 minutes is correct and YOU ARE A GENIUS!  :) Now, some people just bust out the timer (you can totally score a free app for your smart phone and it ROCKS!) and time moves. THAT is not Tabata. This style of training is meant to be intense. In other words, crunches for 20 seconds on and 10 seconds of rest is using a Tabata method, but not really the training. During your work period, you should be pushing an 8-9 on the RPE scale (rate of perceived exertion). That’s a hair away from barfing for me personally…..

So, in order to make it more doable, I put together a Tabata training sequence mixed with core work. REMEMBER, during those 20 seconds you’re giving everything you have! If you feel like it’s easy, it is. Easy doesn’t cut it around here. So, clear some space and about 20 minutes from your calendar and get ready to burn some major calories all day long!

Tabata and Core

ALWAYS warm up for 3-5 minutes (more if it’s colder)

Opposite arm/leg reach (bird dogs) for 20 reps

Tabata 1: wide jump, low skaters (it will take 2 minutes)

Reverse Crunches and Bicycle crunches: 3 sets of 20 reps each

Tabata 2: BURPEES! Always add the jump at the top, it’s only 20 seconds :)

Plank dips and toe taps for 3 sets, 20 reps each

Tabata 3: Jump sumo Dorothy—from sumo squat, jump straight up and click your heels together

Side plank pulse and butterfly crunches: 3 sets of 20 reps each

Tabata 4: Pop squats—squat low, explode up and hop feet together and back out

All Tabatas are performed for 2 minutes and it should be killer! If it’s not, push harder or add light weights :)

Let me know how you do! I’m feeling the soreness from this morning :)

Have a healthy day!

Michelle

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I’m in SHAPE…the magazine!!!

I just wanted to take a minute and share this with ya’ll :)

I was featured in a SHAPE Magazine article, along with 19 other beautiful ladies, about getting fit without running. If you know me, then you know I’ve struggled with wanting to be a runner, but never quite making it due to past injury. Just because I can’t pound out marathons (and trust me, I have MUCH respect for those who do!) doesn’t mean I can’t get fit and sculpt a functional body to boot. You can check out the entire article HERE: http://www.shape.com/lifestyle/mind-and-body/20-super-fit-chicks-who-dont-run?page=2

 

Have a healthy day!
Michelle