2015 Holiday Eating Challenge!!!!!!!! Sign up here

I’m so pumped about this particular challenge ya’ll!

We all know that no matter the health/fitness goal, nutrition is 80% of our results. So why aren’t we ALL seeing results when there is loads of nutrition info????

Because, eating.

Our viewpoint of food and eating in general is askew and I am here to help YOU get your eating mojo back. Fact: you CAN make food work for you instead of you always working for your food.

Check out the video to see BO ;) and some lady talking about the challenge….

 

OK, now that you’ve seen that, let’s recap.

Who needs this challenge?

Check out the following and if you answer YES to any, sign up pronto:

  • You jump on new diets all the time
  • You want to know what friends are eating (or not eating) to see results
  • You’ve tried diets before and always feel like you fail
  • You feel like you NEED somebody to tell you what to eat (or not eat)
  • You can stay focused for a while, but will binge eventually
  • You seriously feel as though you are always working out just to earn food or burn off food
  • You are always away from your goal
  • You consider yourself an emotional eater (eating when happy, sad, bored, depressed, anxious, etc.).
  • You have a “GOOD” foods and “BAD” foods list
  • You feel guilty when you eat an indulgent food
  • You eat differently based on who you are around OR the time of year…..or both
  • You feel as though you have NO clue when it comes to feeding your body and fueling your goals
  • You are a frequent dieter
  • You feel as though you have to take away food in order to see results
  • You sometimes binge eat and feel you cannot control yourself around certain foods
  • You struggle with cravings

Did I miss anybody? :)

I get it, because I’ve been there…….

before1

New mom to a baby and toddler. I was 23 and felt 80. I had recently taken on vegetarianism because the vegetarians I read about were skinny and all I wanted to do was SHRINK. I was sick all the time, tired all the time and severely depressed…….and I ate far less then than I do now.

100_0432

OK….so I get some of you may think this is OK, and so did I. But I’m going to get real. I fought EXTREMELY hard for this body. I would avoid eating out at all costs for fear of overeating and I would NEVER indulge in birthday cake or ice cream. I did a couple hours of cardio a day and tried to “tone” anything that looked off to me. I was weak and tired. I had a long list of foods I couldn’t eat and became upset if my family brought them into the house. I would often binge and then rely on laxatives and unhealthy hours of heavy duty cardio to “work it off”. I achieved getting smaller at a large price. My joints still suffer from the deprivation and impact, but more importantly it nearly destroyed my family.

Strong Camp 78

ABS checkin Disney

Musclemania 2015 Front Side Pose

mc-7059

These are the very beginning of eating to fuel and overcoming eating disorders and disordered and emotional eating, followed by the “meaty” part of contest prep (before we started to beat the fat off), to competition day and what is really more normal look (sans makeup though!).

This is strong. I eat when I am hungry and I eat what my body REQUIRES. I expect a lot from my body and deal with the injuries I inflicted by being a bit kinder in turn. I have birthday cake, chocolate, wine, ice cream and gummy bears (YAY!) in my diet and stay strong. I eat for goals, not for size (except muscle is a goal of mine).

The point is, I have been on both ends of the spectrum and I know not only what it’s like, but what it takes.

Make this Christmas the one you give your healthiest self to others. Unwrap the ties that bind and step up to a new food world where you are in control.

Remember! The limit to class is 10-12 MAX (no exceptions). This is due to the fact that I’m trying to keep it small enough to be personal.

Cost is $100 and covers everything you need to succeed.

Professional trainers welcome and encouraged as well :)

SIGN ME UP!

 

 

 

Winter Warm Up Circuit

Hello all my fit peeps!

It is COLD today…..so where I live that is considered anything under 50 degrees :) It’s actually in the 30′s here and plans to stay that way ALL DAY, which is insane.

Today, I have a quick circuit for you to do in the warmth of your own home (unless you want to show off your new workout clothes at the gym) that will ignite your major muscles, heat up your core, burn body fat and have you feeling FABULOUS in this cold weather.

What you will need:

  1. Dumbbells are something of the heavy variety (large canned goods, water jugs, pets, children, etc.). Make sure that the weight challenges you.
  2. Something to step UP on to. You can use that fancy step you bought in the 80′s OR you can use stairs, a coffee table, or even your couch (no shoes for that one).
  3. A stopwatch or Tabata Timer. I use the Tabata APP

20121213-083756.jpg

This circuit consists of 8 exercises total and you will repeat the circuit 3-4 times (4 for more advanced).

Set your timer (or check your stopwatch) for 40 seconds of work and 10 seconds of rest.

Take 5 full minutes to WARM UP. Jog, jump rope, do some arm swings, warm up your hips and shoulders….never work out cold, even short workouts.

The Workout:

  1. Stiff Legged Dumbbell Dead Lift
  2. Wide Legged Dead Lift with Bicep Curl at the top
  3. Alternating step up (more advanced, use dumbbells)
  4. High Knee Jog
  5. Walk Out Pushup
  6. Chest Press with Bridge Hip Lift
  7. Plank with opposite arm/leg extension
  8. Squat with a Shoulder Press

Work as hard as you can (with good form) through each exercise. Your 10 seconds of “rest” will allow time to get ready for the next. Allow yourself 30-60 seconds to recover (drink water, BCAA’s) in between circuits.

By the time you’re done, you’ll be nice and toasty PLUS you will have burned through breakfast :)

Enjoy and let me know how you do in the comments below!

Michelle

After2

P.S. Would you like to see real-time workouts like the one listed above on video? Tell me in the comments and we’ll see about making that happen. Real Time workouts you can follow along with to reach your goals!

 

The New Year is HERE!

I know it’s November, but you know it’s coming…

You can hear the footsteps of the New Year as clearly as the Christmas songs in the grocery stores.

The. New. Year.

The New Year can hold hope for some and dread for others. Many of us start the New Year with the exact same resolutions as last year….and possibly the year before.

Fear not, fitness seeker! There are loads of NEW options through MichelleCFitness.

Awesome FREEBIES:

Check out my INSTAGRAM feed to follow my journey to the stage. You’ll get to see my foods and some unaltered gym locker room selfies…woohoo!

My YOUTUBE channel is being infused with videos that break down form on popular exercises AND some free workouts as well.

Sign up for the NEWSLETTER over there ———->>>>>>>>>>>>>>> for FREE recipes to get you out of your food rut.

NEW ONLINE OFFERINGS:

Online coaching is available NOW and can keep you from gaining weight during the Holidays.

The best part? It’s totally affordable! Initial set up is $99 (what that covers is below) and monthly training cost is $50.

Online coaching covers:

  • Nutrition evaluation
  • Macro calculations
  • Fitness assessment
  • Goal setting
  • First month workouts, rotations, meal plans and/or macro plans
  • Access to your trainer via phone, text, or email
  • Bi-weekly evaluations

1 to 1 training sessions

The Slaughter House Gym is accepting clients on the list for sessions in the New Year. Sessions are sold in packages and range from $600-$1100. Packages include nutrition counseling and macro calculations.

Specialty Diets

Feeling a little lackluster after all the sugar and over indulging? I can hook you up!

  • Yeast free diet help
  • Elimination Diet
  • Allergen assessments
  • Special situations
  • Eating disorders

These are assesses on a case by case basis. Please email michelle@michellecfitness.com

Looking back to the past and forward to the future…

 

Happy Monday!

Today marks the FINAL Monday of 2013, and what a year it has been. :)

I have recently become OBSESSED with the Flipagram app and highly recommend it if you’re wanting to see your recent year in pictures. Upon my discovery of this app, I found myself becoming quite teary eyed over what had actually happened in 2013. I think we can all fall prey to thinking too much about the future and forget about what has been accomplished in the past 365 days. I would like to take a moment to encourage you to take a look back at your own 365 before we engage in the next round of adventures :)

MY 365:

Can I just take a moment to say WOWZA!?!?!? OK, so much has happened this year, but it must be shared in short hand.

In January I made my very first overseas trip to Chisinau, Moldova and managed to leave a part of my heart there. I was fortunate enough to let go of my need for control long enough to make some lifelong friendships and I will be forever grateful for the opportunity. I am also looking forward to more trips there.

Moldova 4

February marked my 35th birthday, and may I be honest here? ALL the things you read about your body changing, holding on to fat, harder to lean out, etc.? Seemingly true for me :) However, a change in training can yield results.

In May, I celebrated my 15th wedding anniversary to the first and only guy I ever fell in love with…altogether now: AAAAAWWWWWE.

July saw another trip overseas. This time I was fortunate to be accompanied by my oldest and the trip was to the BEAUTIFUL and majestic Ethiopia. It was a trip I will never forget as I saw what true joy looks like, even in the midst of poverty. I met friends whom I will never forget and I was able to see my boy become a man.

Ethiopia with girl

I had a short hitch to my plans by October, but have learned that there are times when we may have the best laid plans, but there are far better times for these plans to come to fruition.

I have seen many days and many challenges in the gym here at home, and have set up my goals and desires for the coming of 2014. One thing I will change is instead of making “Goal Sheets” or “Vision Boards” I am going to make ADVENTURES. See, the thing about adventures is that they leave some wiggle room for life. Life is, after all, a series of adventures. Our lives can be a series of our own adventures OR it can be the planning, waiting and watching of others. I for one intent for 2014 to be FULL of great adventures!

Here’s a sneak peek into my adventures for 2014:

  1. MORE TRIPS! Yep, I hope to leave this country a couple of more times before the year is through and I plan to take more family with me.
  2. FIGURE COMPETITION. Yep, I’ve been toeing the line on competitions for  a couple of years now. Upon a little bit of self-reflection I have realized THIS is the year it’s happening! I need to get out of my comfort zone and be pushed to the max…or I fear I will regret it.
  3. HIRING A COACH. Due to the aforementioned competing, I will be hiring a figure coach. WHY? My specialties are weight loss, corrective exercise and MMA. I need somebody to hold me accountable to my goals and help with posing and all too :) My first interview with a potential figure coach is today!
  4. NEW BUSINESS! I know I’ve made mention of it, but I am starting a brand new business to introduce a new way of thinking that will help in weight loss for ALL levels. We had originally intended to launch this week, but I felt that the time wasn’t enough to put out quality information. So, we will be launching in March, just in time to recommit to a healthy way to reach your weight loss and fitness goals for 2014…cause by then you’ll be tired of starving;)
  5. I want to take a BIG family adventure by the end of the year. You know, one of those crazy cool family vacations you see people ? Yep, that will be us this year.

Those are my top 5 adventures for 2014.

What adventures do YOU have in store? And how will next year look different from this year?

Until 2014, PEACE, LOVE, and PLENTY of LUNGES!

Michelle C

*Disclaimer Note: Video made by Flipagram (FREE app, go get it). Song, CHAINSAW by Family Force 5. Download legally, don’t be a butthead.

 

 

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

Fun FRIDAY! New Year, NEW YOU!

GOALS Part 2

Get your pen and paper ready! Today we start to break down your goals so YOU can learn how to tackle and crush any goal you set.

What Works….

I am NOT  a runner.

I feel like I should be in a support group for people who think they could be runners, but just aren’t. i have read not only running magazines and articles, but entire books devoted to the holiness of running. I have tried running at different times during the day and night, and I have bought just about every running gadget there is. I am however, not a runner.

I have struggled with feeling of jealousy for those friends of mine who enjoy the sport of running. Those who run marathons as often as I enjoy shopping trips are abundant in my life. I have friends that enjoy the freedom of running and the runners high they receive. I know people who revel in the solitude and I even know some who pray while they run in the twilight hours. As hard as I have tried to force myself to be a runner, it just doesn’t work out (keep reading, it gets good). I rarely feel the elusive runners high. Mostly I just feel beat up by the voices that tell me I’m a loser. I do pray when I run, though you probably do not wish to hear the subject of those prayers. I have wonderful form when running, and being a running coach (THE IRONY!) I can correct form with relative ease and I do so all the time. Running is not my chosen sport despite the hours I have devoted to studying it.

You see, when the new year hits people come out of their warm homes in droves to hit the track behind my house. They pounds miles on the pavement in the hopes of losing the winter weight and gaining a new lease on life. Running, in and of itself, is a wonderful form of exercise. It’s not everybody’s soul mate workout though.

So, what do I mean by soul mate workout? Well, if you’re going to stick with a workout, you need to enjoy some capacity of it right? Notice that you will not enjoy every aspect of your chosen workout all the time. There has to be something that stirs inside of you when the opportunity comes along to move in this way. I think far too many people limit themselves to what they believe “should” be their soul mate workout.

How did I come to this conclusion about running not being for me? It was actually quite simple. I dabble in a wide variety of workouts, but there are a few that I will not only teach, but also do at home. Kickboxing and weightlifting top the list of my preferred workouts and I gain the most all around from both of them. You see I realized that when I run I actually judge myself very harshly and allow more negative thoughts to invade my workouts. Not only that but my nutrition suffers greatly. Since I do not enjoy running, I find that I eat more when I am hitting the pavement. Since running does not serve as a reward for me, I substitute it with ice cream or an extra glass of wine. With other sports my nutrition is kept very tight since I expect more out of my body. The sport itself then becomes the reward and the strength and endurance gains abound.

So, have you taken the time to find your soul mate workout or do you simply follow the crowd? Don’t worry about what’s in style or all the rage (there was a time jazzercise was as big as Zumba. Fads fade…) Try something new this week and see how it feels to you. Let me know what you’ve found! Stay tuned for some more workout class/DVD reviews to help you on your path.

Michelle

Goal Setting for 2012 PT 2

Welcome to day 2 of setting your SMART goals! If you haven’t yet identified your Smallest, then go back to yesterday and finish that. Remember, the foundation of your house is of utmost importance. You wouldn’t finish out the attic without first building the first floor right? OK, on to day 2:

M=Measurable

In order to reach your goal, it must have a specific measure to it. It can be a number mixed with a time frame. You simply need to make sure that your goal os not too broad. Here are some examples of broad goals:

  • I want to have more energy
  • I want to have more money
  • I want to lose weight
  • I want to work out more
  • I want to eat healthier

OK, so you get the point right? Wanting more energy and more money is great, but how much more? How will you know when your goal has been met if there is no criteria for the goal itself? Let’s take that health and fitness goal and make it more measurable:

  • I will lose 20 pounds in 3 months
  • I will cut my body fat by 50% by Summer break
  • I will add 1 serving of vegetables to my daily intake
  • I will drink 3 liters of water every day
  • I will work out 5 days per week and add 3 days of strength training

All of these are very measurable, which in turn makes them doable. And did you notice that the phrase “I want” was eliminated? That makes it seem like more of a wish and in reality there is no genie that will help you get the rock star bod you want.

So, today’s homework is to put a specific measure to your goal. By the way, it’s best to break them into smaller goals as we talked about yesterday. Saying “In a year I want…” goes back to a wish. You are no longer wishing on a star! You are taking control of your life and goals, one step at a time. I’ll see you back here tomorrow for the next step.

Michelle