ALL New Stuff…..

Well….hello there….

gym creep

IF you have followed the blog at all, then you will notice my absence as of late. To be real, it was a myriad of different reasons.

First, I did have surgery and decided to actually take some downtime.

Second, I was truly questioning why I do what I do and if it matters at all in the grand scheme of things (jury is still out on that one).

Third, I was working to try and fill in the gaps of training, so to speak.

While first and second will be saved for another day, I’m going to share a little of the third with you now.

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I have been truly bogged down by the fact that a lot of people who come for help don’t get very far. Truth is, it felt as though there was a part missing…..let’s say, a spoke from a wheel wasn’t there. So, it made it very difficult for us to get anywhere. So I began to research other areas of expertise and talk with other trainers who have been successful at making their client, well, successful. The answer came again and again: an online training platform.

If you’re like me and you don’t dig technology all that much, then the thought of online training can seem daunting. The fact is, in today’s fast paced environment, you need something that will stay a step or two ahead so you can focus on life and not be overwhelmed by workouts. This online training platform can be held in the palm of your hand and is as easy as checking in on Facebook so everybody knows you’re handling your business ;)

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I have teamed up with TRAINERIZE to offer plans to help you reach any goal. Since my specialty is Corrective Exercise, this can be used in conjunction with your current training program. The app itself is extremely user friendly and you can track your progress in-app so you can see exactly where you’re headed, whether you want to lose fat, gain muscle, get stronger, be quicker, or simply move through life with less pain. You can see it all and track it all here.

It’s also simple to set up and doesn’t keep you bound to JUST seeing your trainer on certain days/times.

Start by checking into Pricing and available Schedules (online only option is available). Then, you will receive a message from your trainer to confirm a time for training that week. You have the option to see your trainer face to face 1-2 times per week, depending on your goal and schedule. For example, Olympic lifters usually see me once per week to focus on mobility and flexibility. Fat loss clients usually opt for twice per week. Once established, you will also get training programs uploaded into your app. These program will be personalized for your goal and lifestyle. This way, you know exactly what to do and can keep track of your workouts in-app. Your trainer can keep track as well and is informed of workout consistency. This creates an accountability that will propel you forward DAILY.

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I’ve also added meal planning capabilities to the app (all plans are done by me, not generic) so you can choose to add that option OR simply opt to get your nutrition in line while staying with your current trainer or training program.

Important Notes:

  • ALL face to face sessions are semi-private.
  • Private training sessions ARE offered, but are priced differently and not available for purchase in-app.
  • Meal planning is priced separately and requires a brief Q&A with your trainer.
  • You are totally allowed to switch times during the week, but must let your trainer know.
  • All plans are month to month and must be cancelled NO LATER than 2 weeks prior to next billing cycle.
  • Specialty training, such as MMA and Sports Performance, are also offered in a group setting.

This allows you to finally have the tools you need to reach THAT goal and start setting new ones. So, check out the app today, pick your program, get in a group, and start seeing and feeling results within a week!

Summertime woes: A realistic look at swimsuit season

It’s June 16th here and if you live anywhere in southeast Texas, then you are probably hunkered down with your bottled water awaiting the ominous sounding Tropical Storm BILL….just the name inflicts fear. ;)

More fearful than any tropical storm is swimsuit season. I think I can speak for us all here right? There are just so many things that can go wrong…

I had my very own little run in with swimsuits a couple of weeks ago. You see, I can’t swim….I’m more of a sink or float kinda gal. Meaning when in a pool of water I usually end up close to the wall canoodling with my hubby :) totally acceptable behavior.

Anyways, I decided that this summer I should branch out. I mean, I just got onstage in the world’s tiniest bikini and was judged for goodness sake! I think I can learn to swim a few laps for sport. So, on we went to Academy to get a slightly larger and much more supportive suit….

Into the lion’s den:

It started off rather innocent enough. I walked in feeling full of confidence and eager to get this party started. I grabbed several suits in several sizes (cause you just don’t know with those things) and catwalked my way to the unisex dressing rooms…because we girls can have secrets no longer. I got the first suit on with a great struggle and looked in the mirror. Not good. Like, really not good. I had to take a deep breath and remind myself that I had just competed. I then promptly wondered what the heck I had been eating. It seemed like whatever wasn’t firmly encapsulated in the suit spilled elsewhere in the most unflattering fashion imaginable…..sort of like sausage which was busting out of its casing. With much effort, I removed the suit, though I did worry I might have to call in assistance. I picked up a larger size in bright red…side note: that’s a LOT of red no matter what your actual size. Though this one was a little easier to put on and the spillage seemed slightly more contained, I still began to question my training and nutrition. I didn’t bother with the third suit and I marched out to put those demons back in the cavern from whence they come, otherwise known as the swimsuit rack. I then perused the bikinis only to decide my fragile ego couldn’t handle that right now.

For the next couple of weeks (weeks, people) I struggled. It felt like my workout pants were tighter (um, they’re spandex). I got sick and had to go to the doctor where the nurse weighed me and I didn’t appreciate the number she wrote down (you’d think we gals could help each other out). I then had to go through old videos where all I could think about was how thin I was and that all my clothes fit then….

Here’s the catch: I work to empower women to forget the scale. I strive to have more women comfortable in their own skin. I love the variety of bodies on the beach and want others to focus on progress, not perfection. So what the heck????

There are many things that can go wrong while swimsuit shopping. Do any of these bring back horrid memories of yesteryear?

  • Swimsuit sizing if really weird! I think if I wear a medium in workout tights then I should wear a medium in swim bottoms. Is this too much to ask??!?!?!? When going through sizes, I always feel as though I have stumbled into the toddlers department and nobody was kind enough to point me to the correct place.
  • Lighting: really people? It seems as though the ONLY lighting available in these places is the large spotlight used for interrogations…..”Did you really log ALL of your food this week?” “Yes, I swear! I’m not guilty!!!!!” The higher end stores splurge on slightly softer lighting which makes me spend more money. I await a swimsuit dressing room lit in carefully placed tea lights and playing smooth jazz to mellow my fear.
  • You have to keep your underwear on while you try on swimsuits. Don’t get me wrong, this is a great rule, BUT it also added like 10 inches of fabric to my hips (OK< maybe not, but it feels like it).
  • Cellulite LOVES swimsuit shopping. You may not even see it in your shorts that morning, but by the time you pull on the plastic lined bottoms you can rest assured it will rear it’s dimpled head.
  • There seems to only be 2 (maybe 3) options when shopping: barely there skimpy OR old lady afraid of sunburn. The possible 3rd is the “fat displacing” ones that really do nothing other than squeeze body fat into even weirder places.

It’s a wonder any of us get out of the dressing room! The attendant smiles sweetly and asks “Did everything work out?” while I stand there with 23 different suits and tears in my eyes….I muster enough courage to smile back and say “Yes.” Like, duh, I like to keep at least 10 different sizes on hand!

To make matters worse, women are held to different standards than men. The men in my life don’t fret over whether or not their abs are flat in their long trunks….they really just want to make sure the trunks are big enough to allow movement and eating. Who eats in a swimsuit?!?!?!? If I ever get in it I certainly don’t want people to see me eating. That might make me relax my abs, which is one of the unforgivable sins. Guys swimwear sends a totally different message! It says “You’re cool man. Captain America trunks make the ladies believe that under that beer gut you actually look like Captain America”. Meanwhile, we slather on firming creams and practice rolling in and out of chairs so visible stomach flab won’t show :/

How do we make it better? Well, first off, we MUST adhere to the truth that we are all a work in progress. Progress denotes change….we are therefore, ever-changing. There is no such thing as the perfect body and I believe variety is a good thing. The second thing to remember is that body fat is normal and to be expected. Now, how much depends on lifestyle choices. There are a lot of lean people, but the only ones who are fat-free suffer from serious medical issues. So be thankful for your health.

I will be embarking upon a swimsuit shopping extravaganza soon and I have a plan that I think may just work. First, I am enlisting my besties to go with me. This sort of thing is better enjoyed in a group. Second, a good lunch with a couple of glasses of wine will be enjoyed beforehand as swimsuit shopping sober should be reserved for the youngsters who have yet to mature into their cellulite. Third, as women we must realize that we are far harder on ourselves than is necessary. We are defined by our character, not by any number.

So, I encourage you to go forth and shop heartily sisters! Show your daughters that we are comfortable with the changes and challenges of life. Be the best example to others of grace while in the dressing room…..and I pray every dressing room door will remain on its hinge during your adventure.

Be bold because you’re already beautiful,

Michelle

mc-7059 Photo by Kendra Harwell Photography

 

Workout Wednesday!

Hey, everybody else is doing it! LOL

OK, I have 2 simple things today as I believe it should be simple. If it’s not simple, we won’t do it right?

The first is WALKING. Walking is actually a very viable form of fitness and cardio, provided you are walking at a speedy pace. While runners tend to look down upon walkers, remember that walking can provide similar benefits without all the joint and tissue inflammation.

Warm up at a light pace for 5 minutes

Walk at a moderate pace for 5 minutes

Speed walk (walk to the point where it would be more comfortable to jog) for 2 minutes

Walk at a moderate pace for 4 minutes

Speed walk for 2 minutes

Walk at moderate pace for 3 minutes

Speed walk for 2 minutes

Walk at moderate pace for 2 minutes

Speed walk for 2 minutes

Walk at moderate pace for 1 minute

Speed walk for 2 minutes

Reverse the order all the way through and end with a 5 minute cool down walk.

This is the BEST interval walking program to burn fat and keep the heart rate up.

You can increase your burn by adding small handheld weight, wrist weights, or walking poles. Please NEVER use ankle weights when walking or running.

 

Barre 101

This is a barre inspired workout to increase lean muscle mass: focus is on the LEAN :)

20 2nd position (wide stance) plie’ squats

20 1st position (heels touching, toes out) plies

Standing side leg lifts: 20 x each leg, toe pointed

Standing rear leg lift with glute squeeze: 20 x each leg, toe pointed

Wide plie’ with arm extension: As you sink your plie’ stretch arms away from each other to opposite sides of the room. As you come up, reach arms overhead. 20x

On the floor

20 triceps dips

20 Pilates roll ups

20 inverted leg beats

End with a long stretch to cool and reset the fascia.

Enjoy your workouts!

Michelle

Recovering from the Holiday, Chocolate Peanut Butter Treat Recipe, Beginning the Reset and more!

Welcome back to the fit life people!

I hope everybody had a great Memorial Day and I hope you took the extra time to be thankful for our freedoms and not just focus on your to-do list.

I have LOADS to cover today, so let’s jump in:

Recovery made easy.

It can be trying to get back into the swing of things when you’ve had a long weekend. Family and friends gathered together can mean over indulging in food and often times drink as well. Sunny days mean sunburns for lots of people, and most of us don’t use the extra day off to rest, but rather to work. Here are a few quick tips to get you back into the FIT of things:

  1. Drink LOADS of water!!!! I cannot beat this dead horse enough. Most of us live in a constant dehydrated state, which slows our metabolism and promotes headaches, just to name a couple of things. So, your water goal for the next 3 days straight is 126 oz. Yes, that’s right. Shoot over to Facebook and jot it down for the whole world to see! Let your friends and neighbors in on the challenge and make sure you carry a refillable water jug around with you at all times. After a few days, you’ll notice more energy and fewer aches.
  2. Give sugar a rest for a few days and load up on naturally sweet fruits throughout your day. Watermelon and berries are coming into season and tasting super sweet, so enjoy those to help enhance the immune system with added anti-oxidants.
  3. Try green tea. Green tea does indeed help to boost the metabolism by up to 3% (hey, every little bit counts!) and it also provides anti-oxidants and stress relieving compounds to balance the body internally. The key with green tea is not to let the water get too hot and only steep it for 2-3 minutes to avoid the bitter flavor.
  4. Give yoga a try. Seriously, for toning the middle and flattening the abs, I have one ally and it is yoga! Not into the full class? You can get benefits from just a few minutes a day. Practice some breathing techniques and twists to get you started. No worries, I’ll have some instructional videos for you this week! ;)
  5. Skip the super hot showers and opt for more warm showers. Steamy showers can zap energy and exacerbate sunburns. Try a super light lotion on the skin before you exit the shower while the skin is still damp. This holds in moisture to repair skin, but allows any left over burns to heal.

Today starts my BeachBody Ultimate Reset: It’s not about vanity folks.

So, this morning I began my Ultimate reset. I feel the need to give the disclaimer that this is not about weight loss for me. I want to see what it’s about and be able to give proper recommendations to people and I cannot do that without trying it. I’ll post about it as much as I feel is necessary, but I think a video per day is overkill :) . I have suffered from joint issues for years and, following ancient Chinese medicine, if I am able to rid my body of toxins then my joints should heal properly. I am very intrigued by that. Also, I want to see what it’s like with the meal plan and how accessible it actually is to everybody. Rest assured, I will give you and honest and professional opinion. To see success stories and read up on the Ultimate Reset, click HERE.

Chocolate Peanut Butter Balls

These are my family’s new favorite treat. Best dish ever!!!! These are awesome to take to parties as they are portion controlled and so yummy people won’t even know how much nutrition they are getting. I had to play around with the recipe a bit to make them not so sweet, but you can feel free to alter it to your tastes. Remember, this is a treat :) ENJOY!

INGREDIENTS:

24-30 small muffin liners (I highly recommend using these so they don’t stick together!)

1.5 cups all natural peanut butter (I did 1/2 PB and 1/2 PB2 to cut back on fat and cals)

1 cup local honey

1 cup oatmeal

2 scoops Chocolate Shakeology (if you do not have Shako, any chocolate protein power can be used)

1/2 cup unsweetened coconut flakes

DIRECTIONS:

Place a large pot on low heat on the stove and pour in peanut butter and honey. Stir until completely blended and super smooth.

Take off heat and stir in oatmeal, Shako, and coconut.

Chill in fridge for 45 minutes to 1 hour, or until set and cool.

Form small balls in hands and place in liners. These need to be kept in a cool place.

Prep time is about 5 minutes max and you can squeeze in a workout while they’re chillin :)

 

I hope you are all getting ready and excited for Summer. MichelleCFitness will be getting some fun new additions, so be on the lookout for cooking tips and videos, plus a section just for the kids. I’ll be filming vids on youth workouts and tips on getting your kids more active this Summer, without breaking the bank! Come back soon and keep living FIT!

Michelle