Tough Love Tuesday!

Motivation Monday: Biggest Loser Recap

Well, it’s that time again…..time for millions of viewers to slide into our couches and watch a show about weight loss :) Seems a bit odd, right?

Last night marked the beginning of a brand new season for the long running show. Jillian Michaels made a triumphant comeback and was in rare form. Bob Harper is still holding tight to his long-playing role as the top trainer and Dolvett Quince came back to resume his role as well. The BL also added a twist to the show in that they are bringing in 3 kids to be ambassadors for fitness. This means they won’t be at the ranch full-time and they cannot be eliminated. Good move on their part for bringing awareness to the childhood obesity epidemic. Oh, and Alison Sweeney is hosting again and might I say she looked FABULOUS last night!

As I move on through the recap, I need to remind you that the Biggest Loser is first and foremost a REALITY TV SHOW. They cater to ratings. I’m not judging, but I feel that some people watch the show and get caught up in the alternate reality of it all. Take it with a grain of salt people…… First night was exciting for sure. I loved the way each of the trainers handled the kids. Children should be trained differently from adults. Both in training progressions as well as motivation. The adults were a bit of a different story. The first workout was par for the course and each trainer stuck to their respective roles. I have to say, Jillian makes excellent points about the way we treat and speak to ourselves. I love the line she said about “That is abuse. All of this in here is not.” I agree whole heartedly. Now, I may not kick people out of my gym when they get dizzy (I usually offer a G2 and tell them to rest as it’s usually due to poor fueling), but I agree with her tough approach. you have to want it badly enough to challenge what has become your normal.

Aside from people dropping like flies and feeling poorly about the state of their own health (or lack thereof), everything went fairly smooth for the opening evening. As I sat and watched (with the rest of America!) I was bombarded with a lot of thoughts about this entire approach to weight loss. I mean, ALL of the contestants chosen made comments about the fact that they were doing this for their health and/or to live for a certain loved one. So, here’s the thought that keeps banging away at my heart and mind…..Why on Earth do you have to wait to be on a reality show to do it?

Whoa! I know what you’re thinking, “Come on now, at least they’re trying”. I say, no, they haven’t even begun to really try. Here’s the place I’m coming from. I have lost 104 pounds. No trainer, no huge gym, no pre-planned meals, no TV show, no cameras. Some might rebut by saying I already knew how. You would be wrong. I started right where many of these contestants start. There is NO lack of knowledge available, there is a lack of discipline to go get it.

Real fitness is just that, a DISCIPLINE. It’s not about motivation, inspiration or TV ratings. It is developing a discipline within your life to commit to your health and the health of your family. The young man who goes by Bingo (isn’t he precious???) is the same age as my son. It has taken me taking responsibility and telling him “Just a small serving” or “Get up and go do something”. Goodness, most of the time I get up and do things with him! And I’m busy too people, so don’t even try….. Develop a discipline in life and you will succeed. Success is derived from discipline.

So, I promise I’m not hating on the show! I realize that it does get some people inspired and that is worth the watch itself. Here’s the rub though: years ago when I first started teaching aerobics I had a lady who came religiously to my classes, and she was losing weight steadily. Then, one day she stopped coming. A few weeks later, she met me up at the gym. She explained that the Biggest Loser was coming to Houston to hold auditions and since you have to be a certain amount overweight to participate, she stopped working out and was gorging to gain her weight back. Houston, we have a serious problem….

Why do we think that only a TV show can save us? We are enamored with the celebrity of it all. Ask any professional actor and they will tell you the celebrity part is the worst part of the whole thing. Yet, we pine for it. It’s as though we honestly believe that living in an alternate reality is the only way we can succeed. To that I say this: if you believe you can only succeed in an alternate reality, you have already given yourself to failure. There was a man chosen who stated he had waited 3 years for his chance to be on the show. THREE YEARS!!!!! Do you have any idea what he could have accomplished in 3 years?!? And yes, I get the fact that when you do it on your own there are no cash rewards, no accolades, no interviews……but honey, it is so worth it!

The dedicated discipline you earn from putting in your own work far exceeds anything a reality show can offer! You want to see a change in this world? Start a fire in you first! Be the one that begins to develop a change in your own family. Take personal responsibility for your health and fitness. Stop making excuses and playing the victim! You and I are no different from each other. We both hurt, we bleed, we struggle, and if you’re like me, we have a raging sweet tooth! But you know what? Fitness doesn’t care who you are, how much money you make a year, where you start, or how long it may take. Fitness is available to EVERYBODY. You don’t need a membership, you don’t need a certain color shirt and you sure don’t need to be picked from a crowd. Did you realize that as of right now over 66% of the United States is struggling with obesity? That’s the MAJORITY! You are no longer going to sit idle amongst the majority, waiting hopefully for your name to be called. You will stand from this day on. You will walk tall and know that YOU CAN DO THIS.

So, what’s it going to be? Are you in or are you out? Are you tired of waiting for your “chance”? Be the first to step out and make a real change…..no script required :)

LIVE OUT LOUD!

Michelle

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

Happy Thanksgiving! Your Total Body Slimming Circuit is HERE!

Your Turkey Day Total Trimming Circuit

Happy Thanksgiving!

This Turkey Day workout will torch major calories before the bird. We’ll be igniting the large, fat burning muscles in the body PLUS utilizing peripheral heart action, a method of training which helps raise the metabolic rate and promote greater EPOC (exercise post oxygen consumption). All this means greater calorie burn for you before, during, and after your celebration. Stay tuned down below for some simple Turkey Tummy Tamers!

Burn the Bird Circuit 1:

50 Jumping Jacks

10 Push Ups

50 Alternating Forward Lunges

10 Burpees

Burn the Bird Circuit 2:

20 Triceps Dips (from chair or counter)

50 Plie’ Squats

10 Inverted (Down Dog) Push Ups

50 High Knees (high knee run for count of 50)

Burn the Bird Circuit 3:

10 Jump Squats

High Plank Hold for Count of 30

20 Alternating Plank Knee to Triceps (from high plank pull knee in to same arm)

50 Bicycle Crunches

50 Bridge Hip Lifts

Complete each circuit with little to no rest to increase caloric expenditure. Always remember to warm up and cool down, plus get plenty of fluids. We all have different schedules, so commit to all 3 circuits at least 1 time through. If you have time this morning you can do the whole workout up to 4 xs for maximum calorie torching. If you’re pressed for time, consider doing a couple more rounds this evening. Remember to go at a pace that challenges you the WHOLE time. Your rate of perceived exertion should hang around a 7-8 on a scale of 1-10 (1 being couch potato and 10, nearly needing an ambulance!). Hit it hard and the results will come! Post in the comments below when you’re done!

 

 

BONUS! Turkey Tummy Tamers

We have ALL been there! You did your workout, had your meals, set your goals and vowed NOT to overdo at Thanksgiving dinner…only to overdo anyways and be left feeling bloated and overdone yourself. No worries! I’ve got some of my own tips that really help me on those not-so-stellar eating days :)

  1. Shake it off. What’s done is done and there is no amount of regret, guilt or fat burners that will erase it. You enjoyed your time, so let it go.
  2. Do the math. For you to REALLY gain just 1 pound of fat, you would have to physically ingest 3500 calories MORE than what you use to live. That’s 3500 more than your basal metabolic rate and 3500 more than that awesome workout you accomplished this morning. My guess if for a 140 pound woman, you would have to have taken in 8000+ to gain 1 pound…..I know the pies were good, but really? Chances are that bloated feeling is from water retention. You can breathe now…..and get off the scale for a few days!
  3. Peppermint tea helps with digestion. The human body can only fully digest about 400-700 calories at a time. This is due to the amount of macronutrients the body can physically break down and send where it needs them. On Turkey day we can overdo. After the bustle, fix yourself a cup of peppermint tea to stimulate the digestive system and ease some of the puffy feeling.
  4. Drink water like you’re being paid to do it! Over the next 3 days you’re #1 Goal is to down a gallon (yes, GALLON) of water per day. Flush the system and get the processed goodies (candied yams, green bean casserole, buttery mashed potatoes, canned cranberry sauce, pies, cakes, cookies anyone?) out ASAP.
  5. Yoga is now your friend. Yoga utilizes twisting to relieve tension in the spine, but twisting can also relieve the bloat in the belly as well as that heavy feeling in the legs. Most yoga studios offer a FREE YOGA CLASS the day after Thanksgiving. Grab a buddy and spend an hour finding your ahhhhhh.
  6. Get back on track. Make sure you are ready tomorrow to jump back on clean eating. If you went to family, forgo the to-go bags. If you host, give the food away! If your family doesn’t want it, check the local shelter. Many shelters will take leftovers to feed those less fortunate. Call ahead to make sure. Also, think about making plates for those who are working during the Holiday, or those you see on the street day by day. Part of this season is a spirit of giving. You don’t need the food, so let it go!
  7. Get moving. Don’t sit on the couch moaning about a protruding belly, get up and move. A brief walk can stimulate the digestive system and help ease the achiness of too much indulging.

 

There you have it! Tried, true, and super easy ways to get you back on track to reaching your goals. Come back for some Fun Friday tomorrow and hear answers to your weight loss specific questions.

 

 

Have a Healthy Turkey 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!

Fun Friday! Goulash

Fun Friday: Birthday Edition

Comment below with your ideas for videos or send them to michelle@michellecfitness.com

 

Hump DAY! Nutrition Project

Monday DVD Review: P90X and P90X2

Good Monday Morning Fit Livers! :)

As with every Monday, I am reviewing DVD workouts that can be done in your home and at your convenience. Today I’m going to hit on 2 of the biggest ones: P90X and P90X2.

Pretty much everybody has heard of P90X. You may even have a copy yourself. P90X is a workout program fully devoted to your results. It is circuit training at its finest and, if done consistently, will bring about the results in fat loss and muscle definition that most of us want from our workouts. Trainer Tony Horton leads the charge in these 2 programs and does a phenomenal job in sequencing the circuit in what he refers to as “muscle confusion”. Basically, you are moving from one set to the next with no rest. Circuit training is the best way to shed fat and build lean muscle mass at the same time. Pick up any Jillian Michaels book or DVD and she’ll tell you the same thing :)
First off, I would like to address the fact that this is an actual workout system, not simply a fitness DVD. P90X is produced and distributed by BeachBody http://beachbodycoach.com/MichelleCFIT and like ALL BeachBody programs it is fully loaded. With this program you get all of the circuit training workouts (30-45 minutes in length) along with the Ab Ripper, Yoga X, Stretch, and Cardio (Kenpo). As with all other BB programs, you also get a comprehensive and flexible diet program, workout log, and motivation. Think of it as your mini gym for major results. The original P90 focuses on Tony’s own brand of circuits (muscle confusion) with some seriously awesome moves that you can aspire to achieve. It is a highly challenging workout, but has loads of modifications throughout to make it doable for the novice exerciser.
So, how is P90X2 different? X2 takes on even more of a sports related training platform within the 12 new workouts offered. It is still a killer circuit program, but it takes you to the next level: athletic training. This is accomplished by the use of P.A.P. or post activation potentiation. Big words which basically mean you’ll be challenged by exhausting a muscle group then asking that same group to do just a little more….
X2 has more complicated moves, but still offers modifications throughout. Once completing just one of the workouts, you start to feel like an athlete :) You still get the nutrition, tracking, and support that BB is so good at offering to help people reach fit life goals.

The upsides of both P90X and P90X2 is that they are incredibly effective IF YOU DO THEM! Sitting there watching doesn’t burn thing. As with any home based program, you must put forth the effort. The people in both DVD systems are actual P90 success stories and BeachBody coaches, not fitness models as with other DVDs. These people work out because they want to be fit and healthy, not because they get paid to look fit. HUGE difference.

There are a lot of different opinions about Tony himself. Some people will tell you he is annoying on the DVDs, but the reality is he is saying the things ALL great trainers say when we are trying to motivate clients. He just says a lot :) My own opinion is that he a very kind during the workouts. Meaning, he always tells you that you can take a break when needed and skip a pushup if necessary. This forces those doing the DVD to self motivate through the rough spots just a bit, which can be difficult for those lacking motivation in the first place.

So, this comprehensive program offers lasting results in 90 days and it does deliver. I myself am looking for a new challenge and beginning a 90 day journey throughout the entire P90X2 with my hubby :) I’ll keep you posted as I am always looking for new challenges and from the looks of things, this program will deliver.

In great health!

Michelle

 

What do you do?

I’m not asking for your profession and certainly not for the creative things we put on Facebook. Today I’m talking about what you do when things get tough. Life is full of tough times and not so tough times from the moment we’re born. We learn through the tough times how to deal with the situations we come face to face with and these times also build our character. What I am noticing now is that many people float along feeling as though they’ve been handed a bum deal and just have to get through it. People have turned from being active participants in their own lives to merely watching it float by from the sidelines. Then, they wonder why all the “good things” never happened to them. They just consider themselves to be unlucky. And so, they keep watching….

Did you know that America is home to the most self-made millionaires in the world? I happen to work for a company that houses many of these millionaires and I have been able to listen to them speak. These normal people will tell you that LUCK has nothing to do with success. Your success is defined by your willingness to put forth the effort, do the work every day, and learn from your mistakes. That’s what it takes to be a true success story!

So, in the world of health and fitness, what do you want your story to be? Are you the person that overcame excuses and pushed through obstacles to better yourself and in turn better those around you? It is a proven FACT that regular exercise eases the stress reaction. It doesn’t take the stress out of your life, but it makes your reactions to the stress easier and more palatable. I have moms tell me all the time that they don’t have time to work out and worry about proper nutrition because they are too busy and devoted to their kids. I call BULL! You can work out with your kids (literally, with them. Have you noticed the jump in youth obesity? Just saying) and by taking care of your health you become a better mom. Not only are you calmer and more pulled together, but your kids will look at you in a different light. If you’re not taking care of yourself because it’s inconvenient (let’s face it, no matter what excuse you use today that’s what it boils down to) what does that tell your kids? Health is a convenience. ARE YOU KIDDING ME!?! Healthy people aren’t lucky to be that way, they put in the work.

OK, ladies….blaming your husband for your lack of working out and being fit is like blaming the stock boy at Macy’s because those jeans don’t fit. It’s pointless and irrational. Just like it’s best for you not to harp on your honey for his eating and workout habits (I admit what I do is INVITE my husband to workout WITH me….and last night I politely asked him not to eat his chips and dip in front of me as I am watching my food!) it is not his JOB to make sure you get fit. It’s nice to think that’s his job because then we have an easy out for being lazy, but it’s not. He is to love you and cherish you till death do you part. It is not his responsibility to make you move and eat nutritionally sound foods to prevent diabetes and heart disease. he didn’t sign up for that. Gentleman, it works both ways. If you are struggling to lose the weight and blame your wife’s cooking (or lack of) it’s YOUR responsibility to make the changes.

So why all the ranting? People have different reactions before, during, and after workouts. Most get stuck at the before point where they don’t want to or they don’t “feel” like it. Anger, love, calm, rage, jealousy=all feelings. Lazy is not a feeling, it’s a choice. During workouts is when some listen to the side of the brain that is trying to be rational in telling you to stop. In bootcamp, we learn to retrain the brain so we can keep going. You control your thought. The Bible even says that, so put positive thoughts into motion. When my workouts get grueling (and they do) I think of my husband, my kids, and my dad. I push harder, run faster, and FINISH because I don’t do it for the sheer satisfaction of “me”. My kids push past limits and finish things because they have an example of how it’s done. I want to be there for my husband when we get old. And I want my dad to feel peace that his daughter is taking her health into her hands and doing everything possible to live a long, healthy life.

I train for LIFE. There are things I want to accomplish and places I want to go and I refuse to leave it up to luck. We were born with the human ability to choose. God gave us free will, yet it seems most of us are content to follow the rest. What will you do from here? What will you do today? For those that actually finished the post, will you push farther? I know life has stresses! Everybody has stresses and what you’re going through is not the worst thing that is happening right now. Harsh, but so true. Most people will simply click off this page and go on reinforcing the habits that got them exactly where they are now. But a select few, who are the willing, will push farther. Reach out today and connect with somebody who will help lift you up. I have a circle that I count on to do that. Some people don’t even know they’re in that circle! It’s the push I need from a text, an email, or a post that gives me the strength to keep pressing on. I live life intentionally because as long as I have a breath in me I have a purpose. Do you?

MAKE today a healthy day,

Michelle