Nutrition Boot Camp FAQ’s

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

  • How much time will this take?

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

  • What if I can’t make the call?

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

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

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

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

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

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

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

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

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

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

Januray 13 2014   rockin abs

 

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

Hope to see you there,

Michelle

Fun Friday! Healthy Holidays Weight Loss Q&A 2

Thirsty Thursday!

Can you believe we are so close to the weekend already? Hello Summer!

As we enter into the warmer months, it is important to stay hydrated and what better way than with luscious drinks that also increase your beauty and radiance? Yeah, I thought you’d like that! Read on for a few of my current favorite indulgences :)

Infused Ice Cubes

Water is great in and of itself, but I find it’s much more fun to drink if it has a little personality.

Simply crush fruits of your choice and place them into old school ice trays (about 1/3 of the cube), then cover with water and freeze. Need an extra nutrient and skin hydrating boost? Use coconut water!

Some fruits to choose from and mix are:

  • Strawberries
  • Blueberries
  • Raspberries
  • Mango
  • Pineapple
  • Orange
  • Lemon
  • Lime
  • Kiwi
  • Cantaloupe melon
  • Honeydew Melon
  • Watermelon

You can mix and match too. Have fun with it and get the kids involved!

Fruit Flavored Water Pitcher

OK, I keep this in a large glass pitcher right in my fridge. We can all dig into it any time we need something a little extra refreshing.

  • 1 lemon, finely sliced
  • 1 lime, finely sliced
  • 1 cucumber, finely sliced
  • A few mint sprigs

Place into pitcher then cover with pure water OR coconut water if you’re in the mood for more hydration.

TAZO Passion Iced Tea

You can totally get this at the Starbuck’s drive through for less than the coffees! PLUS, it’s packed with antioxidants for glowing skin. Another benefit is the hydration factor. Most of the time when we reach for caffeine, we really need water, or in this case, tea. Skip the sweetening syrup though, it will take fluids out of the body. You can also buy Tazo Iced Teas at your local grocer and make it by the pitcher. :)

Slimming Berry Smoothie

You know how you wash your berries and then they tend to start molding as soon as you bat your eyelashes? Yeah, embrace that they are in full season and at the peak of antioxidant perfection! Just don’t eat the mold ;) . I place mine in freezer bags once I start to notice them moving into adolescence, then I can use them for a super slimming smoothie. Plus, I saved money by using the food I bought.

  • 1/2 cup nonfat plain Greek yogurt (for protein)
  • 1 cup almond or coconut milk (I prefer the almond/coconut milk blend on the market now)
  • 1 handful blueberries
  • 1 handful blackberries
  • 1 handful raspberries
  • 2-3 large frozen strawberries
  • A pinch of cinnamon
  • Stevia to taste (you can opt out of this one and leave it plain. At their freshest, berries are very sweet)

You can have a 24 oz glass (whoa! That’s huge) for about 150 calories. Hello slimmer you! The health benefits of this smoothie are a better running digestive system, clearer skin and even a boost in metabolism. If you’re drinking it post workout feel free to add a banana for extra potassium.

I hope you enjoy your slimming sips this Summer! Get creative and make sure you stop by to share your recipes.

Have a healthy day!

Michelle

Thirsty Thursday!

Welcome to your very first Thirsty Thursday!

Today is a real treat as I am going to post 4 recipes to satisfy cravings, bring more vitality to the body, brighten the skin, strengthen the hair and nails, and just make you feel great all over!

Avocado Smoothie

This smoothie has recently been added to my diet and I am in love with it. It is VERY rich and decadent, not for those seeking a lot of weight loss. If you are trying to drop weight, just use 1/2 the avocado for the benefits of healthy fats, but 1/2 the added fat and calories to your diet.

Ingredients:

1 ripe avocado, pitted and halved

1/2 cup organic low-fat vanilla yogurt

1 cup almond milk

3 tablespoons local honey

1 teaspoon milled flax

handful of ice

Throw into blender and puree. The avocado is tasteless but lends a wonderful, lush richness to this smoothie PLUS it helps with hair, skin and nail health :)

Recipe from Sadie Nardini, www.sadienardini.com

Tropical Shakeology Mojito

This is one of my favorite ways to get my motor running on a blah day :)

Ingredients:

4 oz plain coconut water

6 oz water

several mint sprigs (to your taste)

1 frozen banana

1 scoop Tropical strawberry Shakeology

handful of ice

Blend until smooth, garnish with extra mint is desired :)

Super Quick Hydrating Tropical Wonder

I am a HUGE fan of coconut water! It hydrates the body’s cells faster than regular water and more efficiently (without all the toxins left behind) than sports drinks.

Ingredients:

1 Shakeology Shaker Cup (or ANY shaker cup of choice, as you will not be using a blender)

8 oz O.N.E. mango and peach coconut water (they have other flavors, this just happens to be my fave)

1 scoop Tropical Strawberry Shakeology

Put liquid in the Shako. Mix thoroughly until smooth :)

Get up and GLOW Juice

This requires an actual juicer. If you have one, awesome. If you’re thinking of investing in a juicer I really enjoy it and the health benefits are outstanding! I do suggest you do your research and get the best bang for your buck. I drink this to help keep my system in and alkaline state, healthy and strong.

Ingredients:

2 tart apples

1/2 head of romaine lettuce

4 carrots

1 cup swiss chard

1 cup spinach

1 cup kale

1 oz fresh ginger

4 celery stalks

1 cup fresh parsley

few mint sprigs

1 lemon

Rough cut all the ingredients and send them through the juicer. Pour over ice and enjoy! This makes about 28 oz, which you can drink total for breakfast or split into 2 servings. :)

Enjoy the Fit Life today!

Michelle

www.livingbytheblood.com

 

 

How to fix your nutrition: EASY Nutrition Tips #1

Nutrition can be the MOST confusing part of a fit lifestyle right? Part of the reason for that is because there are so many opinions out there. Well, you know what they say about opinions right? Moving on…. There really are many different facets to nutrition and you’ll even find that many nutritionists will disagree on certain things. The reason for this is pretty simple: look at the wide variety of foods available! We are over run by food from every culture here (melting pot!). That’s not a bad thing. It will actually help you if you can put aside the fear and embrace the reality :)

Every BODY is different, would you agree? Although magazine covers seem to point out the opposite, there really are no 2 bodies exactly alike. I can take 2 people and put them on the same workout and eating regime, yet get 2 very different results. So, the BEST piece of advice I give to all my clients and friends is know your body. Your body is quite unique and should be precious to you, as you only get one. Modern medical science may be able to replace some parts, but you really only get one shot at this :) . In light of that fact, it is important to pay attention to your body. Just because a fad diet worked for your best friend* doesn’t mean it will work for you. *NOTE: fad diets NEVER work. If you lost 20 pounds on South Beach, but gained 10 pounds (or all, or most likely, MORE) back IT DID NOT WORK. You can shout its praises forever, but it won’t change the fact that fads don’t work. Fad diet are very similar to fad clothing: bell bottoms don’t work for ALL bottoms.

So, how do you learn what works for you body? Start paying attention to the details! By the way, this would be a great time to go back to the food logs here. Your food should give you ENERGY! People make fun of me for being so “hyper”. It’s called energy, it’s just very rare here. My food provides energy for my day. That’s exactly what a calorie is: a unit of energy! If you take in too many units of energy (calories) at one sitting, then your body slows and you store the excess as fat. People always complain to me about the inefficiency of the human body, but our bodies are actually extremely efficient at what they are supposed to do! It is ourselves that have become inefficient. So, pay attention when you eat. Yes, that means no mindless zoning out in front of the tube, blaming the kids for eating that whole bag of potato chips. PAY ATTENTION! When you start to “feel” full, you ARE full. That’s your sign. Hunger has abated and the body is now trying to process your food. What normally happens is we simply don’t pay attention (hey, I’m guilty too!) and we keep dumping food down the hatch. Hunger is gone, but we keep trucking. this in turn will cause a reaction in blood sugar levels and a virtual “shut down” of unnecessary functions. Um, that post lunch slump? Yeah, your body literally just slowed the blood flow to your brain, heart, and lungs to be able to digest the second round of chips and dip that you mindlessly ate while mulling over work issues with a coworker. You have allowed your workflow in the MOST IMPORTANT areas of your body to be dropped down. Food is more than just enjoyable, it is powerful. Until we understand that, we feel helpless in the fight for health.

So, for the rest of this month, focus on making small changes. One small change per day will get you WAY ahead of the game. Today, just pay attention. Don’t judge or feel bad for eating! Pay attention to your hunger and fullness signals and watch how your energy levels will be affected without changing your diet at all. Pretty amazing how the body works :) and it works even better when we appreciate it!

Keep on living fit!

Michelle