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

#TBT: Throw Back Thursday

This particular hashtag seems to have become increasingly popular amongst social media picture users. You know who you are people! So I thought I would take full advantage, I mean the opportunity :) to shed a little light on how I went from being overweight, depressed and suicidal to a bikini competing world traveling missionary who truly kicks…butt. So, check it out.

100_1637I happen to be one of those truly blessed people who has fought with my weight ALL MY LIFE. My mom was a chronic dieter as was her mother before her and so on. The number on the scale was never good enough, the number on the pants tag was never good enough, therefore I was never good enough. By the time I was a teenager I had already been on Atkins, the Fat Free Diet, The Cabbage Soup Diet, Slimfast, Weight Watchers, TOPS, nothing-but-salad diet, etc. You name it, I did it. While most young ladies are beginning to notice boys and wondering what they will be when they grow up, I was just hoping the seams of my stretchy pants wouldn’t give out. I begrudged food and everything it stood for and I believed the absolute LIE that it was in my genes. The truth was..it was in jeans.

100_1631 By the time I had my first child I had wrecked my metabolism. I was tired all of the time and walked the tight rope of starving myself and binge eating. I wore a lot of black too….though I still love black :) . I digress… The question most often asked is “How did you do it?” Well, slowly. I did it all wrong for years. I stopped eating meat altogether and existed on tofu and fake cheese for over a year. Why? Vegans were skinny, duh! I just wanted to be skinny. Every time I would fall into old patterns of starvation and binge eating, I would blame genetics (which, when you think of it is like blaming God, RIGHT?) and step back to the back of the diet line to be sold a bunch of bull that made no sense yet I NEEDED them to make me SKINNY. It’s a crazy world out there y’all, buckle up and be safe when looking for answers.

I found yoga after a few years and things began to unravel. If you would have asked me 10 years ago if I thought about COMPETING when I’m in my mid-thirties, I would have laughed until cried…then I probably would have just cried. So, the steps have been many. Please to NOT discount what I said there: MANY! There is NO shortcut that will get the results that are worth the work. There are no drinks, powders, potions, pills, gels, creams, or even surgeries that can expedite HARD WON results. So, what does it take then?

along the way Step One: HONESTY. I hate to be the bearer of horrifying news BUT…the excess fat hanging around on your body was your decision. WAIT…what about my friend that eats whatever and is tiny? High five them and tell them God must not have thought they could handle the weight loss situation and that, my friends, is why we are all created differently. By the way, don’t think your thin friend has an easy life; they probably deal with things you could never imagine. That info was extra and free, you’re welcome :) OK, SO…be HONEST with yourself. If you’ve been relying on false measures for weight loss, it will backfire in the end. Sit down and look long and hard. In order to shed weight (the more weight, the more change) serious LIFESTYLE change has to occur. That crap about “You’ll lose all the weight you want and never feel deprived” is plain and utter BULL. The first step to cracking the weight loss code is taking an honest look at what you have to work with and what got you there. Basically, whatever got you there needs to be ditched and a new normal needs to take hold.

100_1638 Step two: TAKE ACTION. You know what happens when you talk about reaching your goals? NOTHING. You shouldn’t have to go around justifying your goals and re-explaining them just to keep yourself on board. Less talk, more action…literally. You HAVE to move MORE than you are comfortable with moving to make a change. Again, free advice :)

After2 Step Three: PATIENCE. You must become the Ghandi of weight loss patience. Do not rely on the stupid scale (I will blog in-depth about my scale conspiracy theory later!) and realize that your jeans may fit different from one day to the next. Why? Because your body is a living, breathing, ever-changing organism dude!!! Why on Earth do we think that it should just comply neatly without change or fuss. If I want a smaller butt, then my butt should shrink without anything else changing. WRONG! Your body is in a constant state of change and energy balancing. This is why your weight can fluctuate and why you can feel super tight one day and like a swollen piece of road kill the next. We are sometimes unaware of the salt content in foods and our water balance is hardly ever spot on, so be patient with yourself. It takes longer than 12 days, longer than 12 weeks, longer than 6 months! I think REAL lifestyle change does not truly sink in until after 1 full year honestly (SSSSHHHHHH: I cannot tell you about it right now, BUT something HUGE is coming!). Grow more patient as you reach each individual goal (check out Goal Setting on this blog to figure out how to do that effectively) and TRUST THE PROCESS.

After 1Step Four: Own it. You wanna know the COOLEST thing about reaching a goal that YOU worked for? You can sit back and take a moment to relish in the work you accomplished. You don’t have to give props to some drink or pill…you can say it was you. Well, in my own personal case, it was myself and God cause there was a lot of prayer involved! You can’t hate your way to your goal. Jealousy of others will not get you there. It is, quite literally, all you. I can give you meal plans, workouts, regimens…but at the end of the day you decide if you want to be the person who leaves a legacy or a whiny little life of “IF ONLY”.

Today is the day you decide. Don’t wait until after the holidays. DO it now! Make your plan, make a change, do it for yourself, your family and the rest of the world that is waiting for YOUR impact.

Peace, Love, and Lunges,

Michelle

 

Have a HEART

Have a Heart

            In this month dedicated to healthy hearts, let’s not forget the smaller hearts around us….the kids. Now you may not have children residing with you anymore, but chances are strong that you do have grandchildren, godchildren, nieces, nephews, honorary children, or even neighbors whose lives can benefit from a little extra caring. Most parents and guardians give little thought to the food and lifestyle choices of the younger ones in our lives. The truth is that we need to pay particularly close attention to the details in order to help this generation lead a fuller, longer life. The Center for Disease Control issued a statement in 2010 that this generation of children (infants to 18 year olds) would be the first generation to suffer massive physical illnesses and not outlive their parents. I understand that’s a really strong statement; however, the CDC bases this statement on the number of overweight and underactive children in our culture. You see, now most children eat a diet primarily consisting of easy to obtain junk food and they park in front of the TV for hours on end. The good news is that the children in your life do have a chance if just a few changes are instilled.

Let’s tackle movement first. Children mimic what they see on a daily basis. So, it stands to reason that if they see you moving about, they’ll be more apt to do it as well. Your attitude towards physical fitness plays an important role in children’s future health and wellness. Set a maximum time limit for watching TV or playing video games. In our home, TV and video games are a no go Monday through Thursday. They aren’t allowed so that more time is free for moving, playing, cleaning, and other activities. My kids are also very fortunate to spend time with me at the Y. There, they can join in the classes or play games with the highly trained Kid Care staff, as opposed to just sitting there watching movies and playing video games. Set aside some time during the week to go for a walk, visit a park, or even play indoor games such as charades or Twister. Put on some music and challenge your kids to a funny dance off. If you’re lucky enough to have a Kinect for the Xbox I do support use of this system in moderation and have written a professional take of the product on my blog at www.michellecfitness.com

The challenge for your family’s physical fitness this week is the park challenge! Super easy and the City of Baytown has over 40 local parks to choose from. The best part? It’s 100% free! So, once you find the park for you, challenge your family to a relay race and get going!

  1. Run the perimeter of the park 3 times.
  2. 10 incline pushups (feet on ground, hands on bench).
  3. 10 jump squats (squatting low and then jumping as high as you can, catching yourself in a squat)
  4. Monkey bar madness!!!!! Yep, go across on the monkey bars and have a good laugh
  5. Bench step ups (10 on each leg)
  6. Triceps dips (sit on bench with fingers facing forward, then dip your seat towards the ground and press through the back of your arms to come back up)
  7. Run around perimeter again, sprinting as fast as you can!
  8. To amp it up a bit, have your kids on the lookout for challenges too. Just remember to approach this workout with an open mind and a sense of humor.

Most of us know that children can be notoriously picky eaters.  It takes a little time to expand the palette so don’t give up! Keep offering new foods, and make sure your attitude about healthy eating is in line with the attitude you want your kids to have. Remember, they mimic what they see! Here are some tips from the American Heart Association on tricks to dealing with picky eaters:

  1. Start by introducing healthier elements into foods that your child already likes. For example, offer blueberry pancakes, carrot muffins, fruit slices over a favorite cereal, chunks of bell pepper in a potato salad, or shredded veggies over rice.
  2. Include your kids in the prep work. By being involved in grocery shopping and food preparation, your kids will have more ‘buy-in.’ If they feel some ownership over the meal, they may be more likely to eat it.
  3. Don’t buy unhealthy foods. Out of sight, out of mind. If the chips and cookies aren’t around, your kids can’t eat them. They may resist at first, but when they get hungry, they’ll start munching the carrot sticks. Keep healthy foods on hand — 100 percent juice instead of colas or sugary drinks, and a bag of apples instead of a bag of chips.
  4. Schedule snack time and stick to it. Most kids like routine. If your kids know they will only get food at certain times, they’ll eat what they get when they get it. Try to have snacks incorporate two food groups. For example, offer cheese and whole-grain crackers or apple slices with low-fat yogurt or cottage cheese.
  5. Have healthy finger foods available. Kids like to pick up foods, so give them foods they can handle. Fruit and veggie chunks (raw or cooked) are great finger-food options.
  6. Repeal the “clean your plate” rule. Kids know when they’re full, so let them stop. Overeating is one of the major reasons we get too many calories.
  7. Encourage kids to “eat their colors.” This game works well with younger kids. Food that’s bland in color often also lacks nutrients. Eating a variety of brightly colored foods provides more nutrients in greater variety.
  8. Don’t cut out treats altogether. Think moderation. A scoop of ice cream or a serving of Oreos is all right occasionally. If you cut out all the goodies, your kids will be more likely to overeat when they do get them. Make sure to moderate the treat consumption.
  9. Veg out at the dinner table, not the TV. Eating in front of the TV is distracting, and kids may not notice that they’re full because they’re wrapped up in the show. Eating as a family is a great time to catch up.
  10. Be a good role model. The best way to influence kids is by example. Don’t expect them to eat spinach if you won’t touch it.


Be sure to allow children the freedom to make their choices, but within the ranges you set for them. Get the junk food out of the house and limit play time with the electronics. Put these practices into place little by little and you will notice a happier, healthier family.

At your local Y we offer a class specifically for adults and children to experience together called Fit Families. The purpose of this class is to introduce the whole family to fitness and make it fun. Feel free to check it out every Tuesday and Thursday evening at 5:15.

As always, feel free to catch me at the Y or email me at michelle@michellecfitness.com

In health and fitness,

Michelle Carlson NASM-CPT, CES, MMA-Conditioning Specialist, Youth Training Specialist

AFPA Certified Nutrition and Wellness Consultant

Day 8 Secrets of Weight Loss

Day 3: Secrets to Weight Loss

Cancer Fighting Foods and Spices

For many of us, we do not need the pink colors or ribbons at the market place to remind us of the devastating effects of breast cancer. October is National breast cancer awareness month and I urge all of us to pause and pray. Remember those in your life who have been affected and more importantly make a commitment. Commit to health. Commit to actively engage in life. Commit to never forget. There is no guaranteed way to avoid cancer, but research shows that an overall (that’s more than 5 days of healthy meals and a few trips to the gym) healthy lifestyle has been shown to help in prevention. Commit to health, commit to life, and commit to your loved ones today.

Cancer Fighting Foods and Spices

  • Avocados
  • Broccoli, cabbage, and cauliflower
  • Carrots
  • Chili Peppers and jalapeno
  • Cruciferous vegetables
  • Figs
  • Flax
  • Garlic
  • Grapefruits
  • Grapes, red

Studies show that consumption of green and yellow leafy vegetables has been associated with lower levels of stomach cancer.

  • Kale
  • Licorice Root
  • Mushrooms
  • Oranges and Lemons
  • Papayas
  • Raspberries
  • Red Wine
  • Rosemary
  • Seaweed and other sea vegetables
  • Soy products like tofu
  • Sweet Potatoes
  • Teas: Green and Black
  • Tomatoes
  • Turmeric

Consumption of fruits and vegetables has been associated with decreased risk of cancers of the colon and rectum.

 

 

 

Easy Recipes

Kale chips: Make sure that when you purchase your kale it is crisp and never limp. Wash Kale thoroughly and dry between paper towel sheets. Tear leafy parts into sections and drizzle 1 TBSP extra virgin olive oil and season with 1 tsp sea salt and pepper to taste. Place in oven preheated to 400 degrees Fahrenheit for 12-14 minutes or until crisp. Enjoy!

Morning Mushroom Omelet: In a bowl mix 1 egg + 2 egg whites with 1 TBSP non fat milk. In non stick skillet (on medium heat) place 1 cup spinach and cook down, then add ½ cup prewashed, chopped mushrooms: cook for 1 minute then add egg mixture and pepper to taste. Once eggs are cooked through, top with chopped green onion and 1 TBSP hot sauce for a spicy start to your day.

Avocado Smash: Take 2 medium ripe avocados and mash them in a bowl. Add 2 heaping spoons non fat Greek yogurt, juice and zest of 1 small lemon, ½ tsp sea salt, pepper and Tabasco to taste. Stir and use as a dip for veggies or a topping for chili.

Lemon Rosemary Chicken: When dealing with chicken there are 2 things I ALWAYS do. 1) Soak chicken breasts or tenders in non fat yogurt for 2 hours. This keeps the chicken from drying out. 2) I mix it all in a large plastic bag to incorporate flavors and make sure I can easily pound it into even pieces. Place 4-6 chicken breasts into a large Ziploc bag with about ½ cup non fat yogurt, 1 lemon (zest it and juice it, then throw the whole thing in! When dealing with citrus marinades, the acids will begin to cook the chicken, so do not leave in overnight), 3 rosemary sprigs from a plant OR 2 tsp rosemary seasoning, 1 tsp sea salt, pepper, 2 bay leaves, 1 tsp oregano, and 1 tsp thyme. Close bag and mix well then allow it to settle for a couple of hours. You can either grill the breasts or broil them in the oven, cooking the meat through. Pair with a salad with light vinaigrette and some green tea for a great tasting immunity boosting meal.

Friday Fit Facts!

Welcome to FRIDAY!!!!!

 

Since it seems to be everybody’s favorite day of the week, I thought we would go over a few fit facts. Think of them as THE LAWS OF FITNESS

  1. Calorie counting is so 1980′s. PORTION CONTROL is KING! If you want to lose weight, gain definition, or just look better naked then stop counting calories. Your calorie intake should vary daily, depending on lifestyle. Focus on keeping portions small. You should be eating enough to hold you over for 3-4 hours max.
  2. Nutrient dense wins every time. The more nutrient dense a food is, the more energy it gives the body, the more calories you burn.
  3. Diet foods are OUT! “Fat Free”, “Sugar Free”, “Zero Calorie”: all of these terms need to leave your diet completely. Diet foods were made for the sake of convenience and offer no nutritional value, These are among some of the most highly processed foods in the aisles.
  4. Hydration is necessary: Drink a bare minimum of 80 ounces of pure water per day, more if your sweating or looking to lose pounds.
  5. Exercise punishment does not work. Fitness revolves around the overall total health of your body. If you punish your body with a grueling gym workout for 2 hours, only to be bed ridden for 4 (or worse, prone to bingeing) you’ve done more harm than good. Consistency is key, punishment is lame.
  6. Motivation is fleeting and should not be counted on. I am not “motivated” to work out everyday. The fitness fairies do not visit my dreams and give me awesome energy. It’s a CHOICE. I consciously decide that this is a part of my life, period. If you struggle here (and I know you do because I NEVER hear the end of it) I have 3 words of advice: SUCK. IT. UP.
  7. Stop comparing yourself to others. A vision board is fine and respect for athletes is awesome, but trying to “get that______” is unrealistic. Simply be the best YOU! That’s more than enough :)
  8. Follow a fit example. Starlets that starve and tummy tuck queens should not have a place in your inspiration. Find fit people to hang out with and form bonds with people who have accomplished what you are after.
  9. Realize you will never get “there”. Weight is a terrible goal, but health is every changing it’s form. Strive to be your healthiest self and celebrate each little achievement along the way.
  10. Don’t lose your sense of humor!!!!! PLEASE, stay sane during this process. This really is a lifestyle and lifelong journey. Don’t take set backs as stop signs, remember to laugh at yourself, and keep putting one foot in front of the other!

We’ll break down some more rules next week, but until then…

Have a healthy day!

Michelle

Easy 2 minute smoothie

Seriously, not having time for breakfast is so beneath you as an excuse right?

Busy people simply need the right tools for the job :)

I like the mini blenders with the cups you can just take, but if you don’t happen to have that just run water into your blender and wash it when you get home. I won’t judge ;)

Ingredients:

1/2 banana

1 bunch spinach (a little larger than a handful)

6 oz almond milk (just eyeball it, there is no perfection here!)

6 oz coconut water OR electrolyte infused water such as Smart water

1 chopped peach

Throw, blend, go.

The bananas and peaches can be cut up the night before and either refrigerated or frozen for your consistency liking.

You get protein from the milk, you’ll get loads of energy from the fruit and coconut/Smart water, the spinach will give you the vitamin A needed and I PROMISE you won’t taste it!

Give it a whirl (LOL) and let me know what you think.

Need it sweeter? Drizzle a little agave nectar in :)

Michelle

Drop 10 with a Friend Challenge!!!!!

Hey fit fans!

September 1st I’ll be launching a challenge to lose either the first, last, or in-between 10 pounds. Now, you know I’m not a huge scale fan so you’re not required to share your weight or even weigh in, but I promise you will feel and see a difference in just 8 weeks. So, that means you’ll be a newer you before the holidays! How awesome is that? Interested? Here’s what you get:

  1. TOTALLY FREE CHALLENGE!!! The only expense you’ll pay is for your food, and I promise you can find it all at the local store. We’ll be eating simple :)
  2. Accountability. You’ll get weekly (sometimes more) emails from me PLUS I’m encouraging everybody to sign up with a buddy. No worries if you have to go it alone. Should you lack a buddy, one will be provided for you :)
  3. Weekly grocery shopping lists.
  4. Weekly meal ideas (you are NOT bound to this plan! but it works better should you choose to use it).
  5. Loads of health, nutrition and fitness information at your fingertips.
  6. Weekly workout.
  7. Home DVD recommendations (you may find you own most of these already!).
  8. Tips to look your best, always!

So, if you’re game to change then all you have to do to sign up is email michelle@michellecfitness.com

Simple. Forward this link to your friends and get a whole group together. Post it on Facebook and start a challenge of your own. Get your office involved.

There are no gimmicks, no outlandish exercises or meal plans, just what works. Period. Simplicity and consistency make for results, and that’s precisely what you get.

No challenge is complete without a prize right?

At the end of 8 weeks, participants will send in a written article of their experience. This will include things like a change in energy, clothing size, mood, etc. Weight can be recorded if you like. I’ll post these entries and get the public to determine the most inspiring winner. You don’t have to be a writer! People are inspired by stories :)

The winner will get a 3 disc workout series on DVD. You will be using these workouts throughout your challenge, but the page will be shut down once the challenge is over so the winner gets all the workouts PLUS a guide to help you sequence your workouts. The winner will also receive a recipe booklet emailed to you with recipe ideas for breakfast, lunch, dinner and snacks.

There are NO losers in this crowd and this challenge is OPEN to ALL. It doesn’t matter your starting place or your fitness level, I want you to learn that fitness and health can be fun. What better way to do that than with a buddy? So, get to posting and let’s challenge each other!

Oh, and I promise these workouts won’t take up your whole day! It’s my belief that if you work out efficiently you can gain results in as little as 20-30 minutes a day. Nutrition is the number 1 focus and the workouts will complement it all. Let’s get excited!!!!!

I look forward to seeing you soon,

Michelle

ALL entries must be received by August 31st. michelle@michellecfitness.com

 

Find Zen in Your Kitchen: Remake Your Dressings

20120731-085915.jpg

During the warmer summer months, salads become a staple for a few reasons. They are cooling, tasty, easy, and readily available. The only problem with salads are the dressings.
Don’t leave yet! If you’re struggling to reach your weight loss goals or simply wanting to be healthier, salad dressings aren’t off the menu.
If you eat out, simply ask for your dressing on the side and try to steer clear of the creamy dressings. Are there any Olive Garden fans out there? Sadly, that salad if the worst thing on the menu, sans the fried foods. The fat and calories are quite high for the nutrition offered. No worries! Simply order a house salad, dressing on the side so you can control the portion. Viola! You can breathe easy.
Now, in your kitchen there are loads of ways to play with your salad. If you’re making it a meal, try adding fish, chicken, beans, or eggs (not all at once please!). Put loads of color in your salad by hitting up the veggie bar or precut veggies at your local grocer. Got a sweet tooth? You can add fruits, both fresh and dried, moderately.
Dressings can be really easy once you learn your base. Pure extra virgin olive oil is a fantastic base for light dressings. Remember light refers to color in olive oil, not calories.
To your oil you can add balsamic vinegar, apple cider vinegar, or lemon or lime juice. Fresh herbs such as rosemary, tarragon, basil, oregano dill work wonders in light dressings.
If you like your dressings a bit creamier, try low fat Greek yogurt. This lends a creaminess without the saturated fats, plus you get a little extra protein. My new favorite dressing is a low fat, low calorie, high nutrient Honey Lemon Ginger Dressing. It’s so easy, anybody an whip it together.

Take fresh ginger (about a thumb length)
Peel and run through food processor to grate.
In separate bowl add:
1 tablespoon low fat lemon Greek yogurt (I use chobani)
1 tablespoon natural honey
Mix together with ginger, toss with salad

This dressing can be saved in a container in fridge for a week.

One other wonderful salad topper is hummus. Simply take your hummus of choice , toss into sturdy greens like arugula or kale, add lemon juice and a little olive juice (from jarred olives) and mix. Top with a few olives and some colorful peppers for a satisfying and super quick lunch.

Always remember to be flexible in your kitchen. Try different things and learn what works for you. If you come up with a rockin recipe, share it! And always have a healthy day!
Michelle