Tips for the New Year

Is it too soon for this????

Ok, hear me out. Right now my news feed is bombarded by well-meaning fitpros telling me how many jumping jacks I have to do to burn off that Reese’s peanut butter cup I just ate (totally joking! I never eat just one…) and how to stay lean during the holidays and so on and so forth. It’s enough to make me feel as though my accomplishments over the year just weren’t enough and now I have to be an overachiever through Christmas too. So, I thought about how helpful a look back can be to determine your next step forward.

resolution

All too often I see goals and resolutions based upon what people feel they didn’t accomplish in the past year. In my line of work, I lot of people resolve (yet again) to lose weight….without many specifics other than that. Sometimes we resolve to eat better, workout more or be more mindful with our finances. While none of these are actually BAD, they don’t give you a clear target where you can aim your focus and energy. PLUS, they can leave you feeling a bit like you failed in the process.

Unlike the weight room, this is not a place for failure.

What’s the solution? It’s pretty simple and only requires a few minutes of your time.

You’re going to make a gratitude list.

You’ll put pen to paper and write out the things you accomplished this year and are truly grateful for. See, the problem with resolutions (I honestly never set any) is that they don’t take into account the ebb and flow of life. Your life can vary widely from one day to the next right? Sometimes a wrench is thrown into even the best of plans and we have to alter some things. You can be the most consistent person on the planet, but I promise not every day goes your way. BUT there have been good moments right? I bet some have even been great or at least bordering greatness. Think outside the box a little bit and get personal. I’ll share a few of mine with you (don’t steal them!) to give you an example of what I mean.

In 2015 I…

  • Discovered my discipline was stronger than I thought by prepping for a figure show.
  • Overcame my absolute biggest fear (judgement) by walking onstage at a figure show…and I didn’t come in last :)
  • Made it to almost all of my kids functions (that’s big since I work evenings.
  • Grew in my daily quiet time and Bible reading.
  • Started writing a book I felt called to write over 3 years ago.
  • Was pretty consistent with date nights with Alan.
  • Tackled reverse dieting like a boss.
  • Learned to give my body a break….sometimes.

There’s more to it, but it spans pretty much everything in life. I’ve also kept up with coffee dates with my dad, which has had a tremendous effect on my own life.

How does this help with your goal setting?

Think of it this way, nothing good can come from a negative place. So, if you’re only looking at what you didn’t accomplish then you won’t start 2016 looking forward to anything. It will be the same grind all over again. By looking at what you have been able to do and what you have been blessed with, you can set more mindful intentions to your year.

Now, I do have a little suggestion about the weight loss/workout/eating goals: make them non-scale related . (I wrote a whole post about that HERE). Setting a physical goal or the goal to try different foods or cooking techniques will be far more rewarding in the end.

I encourage you to sit down and try this today. I know it’s not even Christmas yet, but now is the perfect time to look back and be grateful.

Merry Christmas,

Michelle

P.S. If having more fun with your workout sounds like a goal for you AND you are in my area (Houston, Baytown, La Porte, Deer Park, Pasadena, etc.) the 2016 boot camp is coming! Sign up for the newsletter to hear all the details :)

What’s in a number?

As I sit here trying to get my first meal of the day down (it’s 10 a.m. and was a long night) I am full of certain wonderings….

I’ve had a lot on my mind lately, and the fact that I have been forced to slow down has only made that worse. My health has taken a bit of a hit, but that’s not the point of this particular post.

What I have noticed is an extreme fascination with numbers. People who contact me are on a quest for a certain number. It is ALWAYS the scale…..and once I bring up the fact that the scale weight can actually be a bit subjective (you’d be hard pressed to find 2 scales that actually gave the same weight), most women will change the scale number to a clothing size number. Insert eye roll.

Did you know that there is no longer a discernible sizing system? True story. My own closet is full of different sizes and none of them tell me a lick about who I am as a person. You see, the size of the garment depends on who the designer is selling to AND where the garment will be sold. So it’s not your body that determines the size, but rather the designer, store and ultimately consumer. Before you get down on designers, I beg you to put several of the same size women in a lineup…..no 2 will look the same. And that goes for weight as well.

women and weight

Now, I totally get it if you are hefting around 100 extra pounds and feel the NEED to drop some just to be healthy. I have been there! And you’ll get it, just don’t stop moving :)

No, this is more for those obsessed with taking off some poundage. I mean, I have met more women who voice concerns over weight than women who are concerned if they are raising their children to survive in the world….no lie. Women who think if they could just reach that goal weight that life will somehow be magically delicious, to quote a popular leprechaun. Women who are so busy bouncing to the next thing that they don’t realize what they are missing right now. This is a disease of the mind that has to stop.

If my weight can differ by 2-4 pounds on any given scale, then what is it anyway? Is there even a need for weight? Well, certainly. I was weighed yesterday and I’m glad they did. It makes prescribing medications much easier. PLUS. if there is a large spike OR drop in weight it can indicate an illness. On a side note: a sudden drop in weight is almost always worse in the health department. The saddest thing is I also know women who are actually envious of others who have dropped massive amounts of weight due to illness. A diseased mind knows no bounds….

Am I telling you to give up on reaching your elusive weight loss goals?

Well, yes….and no.

There is a better way to see progress. SO, if you can hang with me for just a moment more, I’m giving you the top tips to tracking progress :) and some freebies at the end (WOOHOO!)

  1. Set a physical goal that has nothing to do with numbers. Don’t say you want to lose 20 pounds because then every upscale will send you into a pit. Instead, set some physical goals that have nothing to do with numbers (including lifting!). Stuck doing “girlie” pushups all the time? Aim to do your pushups with great form on your toes, then reverse engineer your way to that goal. You can do the same thing with pull ups, running, squats, lunges, cardio training, etc. Maybe there is an advanced class at your gym you want to try, but realize you could get injured in your current state. Make a plan to increase strength and cardiovascular efficiency. The same can be done for mud runs and adventure races. The options for non-scale goals are truly endless, so pick one.
  2. Take pictures, not measurements. I stopped doing weight and body fat this year. I’m still weaning some clients off of it, but the 2 can both be very subjective to your stress levels as well as water and salt intake. So, I prefer to use tape for clients and I truly encourage everybody to take pictures. I know this can seem like a horrifying suggestion. Even I struggled during my contest prep and that was the leanest I had been in a while. I promise, you will start to see the changes before you even move the scale or have baggy clothes. I use a photo collage app on my phone to place pictures side by side so I can actually see changes…..and I love it! I do this with clients as well and send them the collage while pointing out what I see. It works! And pictures are more honest than a scale will ever be. Try to get your pic in the same place, same lighting, and same clothes each time. How often? Once per month should do it ;) Consider enlisting a trainer (I do this with ALL online clients since I don’t see them very often) to help you out and take a peek at your pics.
  3. Aim to change ONE thing about your nutrition per week. We tend to be all or nothing when trying to reach a goal. The problem with this approach is it is more shocking to our system than anything else. And systems don’t like to be shocked. So, instead of throwing everything out and dieting down the hard way, make one nutrition change per week. This has been shown to help you KEEP those changes for life. I usually have everybody start with water. Then, most of my girls are told to focus on getting protein in since we tend to dig the carbs. Then, we start a food journal and pay attention to what we’re eating. After that, we can start to eliminate what doesn’t serve us and make healthier choices more naturally.

See? All 3 of these things will help you get to your goal without ever having to step on a scale outside of the doctor’s office.

Now, here are a few of my PERSONAL tips for fat loss (especially during the holidays). Take what you like, leave the rest :)

  1. Stop snacking. I know this seems crazy BUT I am totally starting to notice that more and more people are struggling to lose weight (I mean, it’s hard, but it seems like it’s gotten harder). We can trace a lot of this back to the snacking sensation that started heavily in the early 80′s. Your metabolism does NOT burn hotter if you keep eating. Contrary to popular opinion, science doesn’t back this one up. So, set your meal times and enjoy them. Three per day with a post-workout snack has been shown to suffice AND you don’t feel deprived.
  2. Consider closing your eating window. I too am a reforming snack-a-holic (we meet around the clock by the chocolate) and I have had to retrain my brain and body about fuel. One thing that helps is a smaller eating window (referred to as intermittent fasting). I choose to eat for about 8 hours per day and pack my 3 meals into that time. The meals are larger and more satisfying than scrawny snack meals. It’s not for everybody, so check into it first.
  3. Make your workouts count. Don’t be an all or nothing, 2 hours a day in the gym person. This time of year that is just piling unrealistic expectations on yourself and you don’t need any more of those. Opt for circuit training and full body workouts that are about 30 minutes in length. If you were a part of the Slimmer Summer challenge, those circuits are PERFECT for the busy holidays! You can also try YouTube for some ideas or check out some of the streaming workouts offered by Beach Body and the Daily Burn.
  4. Get some sleep. Cortisol levels can get way out of whack this time of year, so commit to a bed time and aim for 7-9 hours per night.
  5. Plan down time. You need a hobby that doesn’t tear you down. Try a new yoga class, have coffee with the girls, check out a book store, take a walk, meander through the mall, etc. Whatever YOU find rejuvenating, plan it into this month.

Have a very Happy Holiday season and I’ll be seeing you with some Christmas cheer very soon!

Michelle

HOW TO bounce back from an overindulgence

So, I’ve noticed something at the gym this week: PEOPLE.

People everywhere……

The gym has expanded in number for 2x what it was when I left Saturday morning, AKA: Halloween.

Gyms and fitness centers see a spike in attendance between Halloween and Thanksgiving, only to be followed by a severe drop until the New Year.

It’s an interesting turn of events usually brought on by one common thread: overindulgence. :)

Guilt by food is fascinating to me because I can now look at from a different vantage point. I too was riddled with guilt following every Reese’s peanut butter cup and loaded cheeseburger, but things have changed as I see things for how they are. Want to join me? Read on for some tips on how to bounce back from any overindulgence.

  1. Realize that 1 meal, or 1 day, or even 1 weekend will not completely derail ALL progress. If you are CONSISTENT with your workouts, you’ll be OK. Treats can even help the fat burning process along if you are in a fat loss stage that requires lower calories (I try to stay away from those personally…).
  2. The more you think about it, the worse it gets. We rarely give the mind credit for how powerful it really is. If all we focus on is a “misstep” in the nutrition game of life, then our body will remain focused on that instead of the all-consuming task of building muscle or burning fat. So, take a deep breath and, like a favorite Disney character….let it go.
  3. Use your overindulgence to your advantage. You have some extra energy stored up now, so use it. Take this opportunity to ramp up your strength training, try out that new class, or test out your endurance. Food is fuel and even treats can be useful when you’re working on your fitness.
  4. If you are like me and follow carefully calculated macros (cause nerds like us dig that), you can usually factor your treats into your macros and move on with life.
  5. Be prepared. Don’t be a statistic of the holidays due to being ill-prepared. Keep foods on hand that give you energy and either limit yourself to a certain number of treats per week OR sprinkle them into your macros throughout the week.

The way I want you to see it is this: health and fitness is a large scale project and any slip up is just a blip on the radar. Dust yourself on and move forward, no tedious cardio sessions required.

If you find that you do have some serious issues with food and feel as though you LOSE CONTROL, consider signing up for the Fall Challenge and learn to live and eat in balance.

 

 

The pros and cons of a home gym vs. a big daddy gym

Good morning and welcome to a new week!

This is back to school week for us, but I realize some of you have already gotten into the school flow.

Did you know that back-to-school season is the second busiest season of the year? It’s second to the new year as back-to-school comes with a new schedule and new challenges as well as fresh goals (or refreshing the old ones).

So, today we are tackling a question that I am asked very often: Should I get a gym membership or can I get fit at home?

The answer can be a bit complicated since it really lies in your personal goals and what you have available to you to propel you toward that physical goal.

I have personally been working out at home since I was a teenager and first learned all about what working out can do for your body, mind and spirit. Here is MY take on the pros and cons of both home gyms and big gyms…….I like to make you laugh, so lighten up and enjoy.

morpheus-home gym

Pros and cons of a home gym.

Now, just as a disclosure I feel I need to tell you that I have an actual gym at home. We renovated the garage into a gym and I have quite a bit of space to move around. Over the years I have gathered weights, bars, suspension trainers, ropes, trampolines, kettle bells, etc. so I’m not hurting for equipment. Keep in mind, you really can get fit in a small space with limited equipment (even just your body) if you have the right guidance :) Click HERE for necessary guidance (shameless plug).

  1. You don’t have to have fancy gym clothes. You don’t have to match. Heck, you can work out naked if you want, but I wouldn’t advise that cause eeeewwwww. With a home gym you can literally workout in your pajamas. Some people may say this is a con……but we all know it’s a total pro!
  2. You don’t have to wear shoes. I was having a bunch of foot problems a few months ago and then I started lifting barefoot (you pay closer attention and use good form!) which enables the body to distribute weight more evenly in the feet instead of our fancy shoes overcompensating for imbalances.
  3. You can get stuff done in sweaty workout clothes…….OK, this falls into both the pro and con. As I type I have JUST finished a sweet back workout and I haven’t showered. I did change though! The con of sweaty gym clothes is that’s gross.
  4. Working out at home increases compliance. Most people find excuses to skip the gym. Who wants to throw on tights when they are super bloated? Who wants to dead lift when they have gas? Who wants to drive to the gym at 4 in the morning?!?!?!!? Being able to walk from kitchen to gym without running into anybody looking at your bloated belly is a big pro and increases compliance to any workout program :)
  5. I tend to work harder at home. I can feel free to yell, grunt, spit, cry…whatever it takes. I don’t have to reel in my inner beast lady to make others feel comfortable. Extra bonus: I don’t catch glimpses of my awful facial expressions :/
  6. You don’t have to wait for equipment. Seriously dude, if you need to return a text or brag about your warm up set on Facebook, do it by the water fountain! Working out at home eliminates the stress other gym goers may cause.
  7. If something breaks you can either fix it or replace it (or pretend you never had it) instead of having to tell the front desk, who tells maintenance, who has to wait for the OK, and then it’s fixed 2 years after you cancel your gym membership.
  8. Your gym stays open in just about any weather….BONUS: you don’t have to drive in nasty weather to get there.
  9. Your dog is totally welcome…..that may just be me.
  10. Perhaps most important: you have your pick of post-workout food just steps away :)

Now, a few cons:

  1. You may need specialized equipment that your family is unwilling to give up precious living room space to hold (focus on the cause people!).
  2. You still need to schedule your workouts. Simply having a gym within walking distance is not enough to get your booty there.
  3. If you’re a social butterfly (or feel you need to be seen in order for your workouts to count), home gyms won’t work for you.

gym creep

Big daddy gyms….and boxes, warehouse gyms, etc.

First, boxes and warehouse gyms have actually gained in popularity because they offer a better “feel” than big chain gyms. The premise is almost the same though, you pay for some type of membership to use space and equipment.

  1. Con: creepers. These are the people who just watch you workout. They have no other goal than to watch others. Not all creepers are nasty, some are just watchers. Either way, creeping is not cool.
  2. These places do have equipment in a space and your family doesn’t complain that they can’t see the TV around your squat rack.
  3. These places also have trainers and floor staff. Now, some (a rare few) are good. MOST are untrained or brand spanking new and want to tell you how to workout without knowing your current level of fitness or your goal.  They also can’t answer questions like, “How do I adjust the leg press?”…..these people should be avoided.
  4. You’re on show whether you want to be or not. You can give the speech that your crew is too cool to watch others, but we’re all human…..you’re being watched and ultimately compared by others. So, embrace that.
  5. If you dig working out around others then  gym is a safe bet to get results. If you like a “team” feel, a box would be better suited to your needs. If you’re a hermit…..stay home cause you won’t like either.
  6. Biggest con: it’s a hot bed of bad form. One person performing a move with bad form and confidence will result in many more doing the same thing (see #4). So, get the right guidance and you’ll be golden.

No matter how you choose to get fit, your biggest limitation may just be the voice between your own 2 ears. Figure out your goals, set up a plan of attack…..and make like Nike and just do it!

Stay safe and healthy,

Michelle

What if we were just OK? AND some Instagram inspiration

Oh, my, goodness….2 posts in 1 week?!?!?!? You gotta pinch yourself right?

I digress a bit…..

After you get over the shock of the posts, let’s get down to business. Specifically, let’s get down to the business of being YOU, just as you are and totally rockin it.

Sound good?

believe-in-yourself

We use the above image and saying for a lot of different things ranging from weight lifting to test taking to running, etc. You get the point right? But what if we used it in the sense that right at this moment, we really are OK?

In other words, do you feel like you are enough? Do you feel like you have what it takes, no matter your swimsuit size (those darn swimsuits!), no matter your thigh size and no matter the invisibility of your 6 pack?

I have a truth bomb for you from the ultimate TRUTH:

20 Now may the God of peace, who through the blood of the eternal covenant brought back from the dead our Lord Jesus, that great Shepherd of the sheep, 21 equip you with everything good for doing his will, and may he work in us what is pleasing to him, through Jesus Christ, to whom be glory for ever and ever. Amen. -Hebrews 13:20-21

So, this says nothing about God equipping us with a 6 pack so more people will listen to us……or perky glutes to get the job done. Everything we need, we will find ourselves equipped*.

*Side note as always: I’m not advocating sitting around eating ice cream and Cheetos and not moving, but I really don’t think that’s what most people do. I do think most of us worry about our waistlines in the WRONG way though….

I want you to think about that for just a bit….what would life look like if you were OK with where you are? I know this is foreign to most because the American Dream tells us to always strive for more, but what if we could accept where we are especially in terms of our physical state? Better yet, what could we accomplish if we didn’t worry about our body fat?

This past month has been quite the eye opener for me. I noticed post-comp that I struggled with excessive mirror syndrome….as in, I kept looking in the mirror. I’m not sure exactly what I was expecting to see, but the lack of a 6 pack (which I NEVER have unless my body fat is super low) was disappointing. It was so disappointing that it began to take up mental space that would have better been used for other things. In fact, I am convinced that we could find the cure for many diseases if we didn’t focus on certain body parts we wanted to change. I ended up getting sick and long story short I got grounded and have been doing ONLY body weight, low impact stuff for about 10 days. It has admittedly been a struggle, but the mind needs more growth than the muscles at this point.

I can say that I am almost “THERE”…the place where I am OK with the cellulite on my thighs and the extra fluff over my proverbially absent 6 pack. I’m OK wearing a swimsuit and things actually moving. The body was designed this way people! Stuff moves. Some body fat is actually GOOD. I garnered the inspiration I needed from some Instagram accounts that are REAL and HONEST….I also deleted accounts that had boobies, excessive 6-packs, and way too shorty shorts :) I suggest you do the same as scientists have actually found those images to strike closer to porn and further from inspiration.

That said, here are my top accounts to follow:

Busy Mom Gets Fit

GORGO Magazine

Sarah Vance

Fit PB Queen

Amber Dodzweit

 

When you just can’t even…….

So, as discussed in the past, I have issues :-)

The first step is admitting it you know……

It used to be that I had a severe issue with the word “can’t”. I thought of it as an excuse, a cop out, the grown up version of the dog eating your homework, etc. I am since coming to realize that if we don’t respect our bodies we actually CAN get to a point where we just can’t even….(insert Starbuck’s toting basic white girl here).

***NOTE*** This post is not saying you can get away with not believing in yourself, so don’ t go there.

that-awkward-moment-when-you-are-wearing-nike-and-just-can-t-do-it-genvieve-nnaji-quote-instagram-SOSnation_com_

Recently, I got sick. And by sick I mean multiple trips to the doctor and bed rest sick. I discovered a few key factors to myself that those closest know all too well, however I denied them for too long.

  1. I have a severely obsessive personality. For example: often when I immerse myself in yoga CE courses I will find myself veering towards becoming a yoga hippy on the run from modern society. In contrast, when preparing for my show I became OBSESSED with macros, food logging and rep counting.
  2. The above mentioned personality trait creates an environment for imbalance, thus making me feel off balanced every day.
  3. This lack of balance in life translates to lack of balance in health.

Last night I was talking to Alan (the man who should get an award for putting up with my particular brand of crazy) and told him that after brainstorming what I wanted life to look like one of my biggest physical goals was to just be HEALTHY. That is my main goal right now: radiant health.

It seems odd because to look at me you would think I am healthy right? Wrong. When the mind and body are in a chronic unbalanced state, something will give. In my case, my current ill-health seems to be a direct result of an unbalanced life.

So, what can you do to avoid this?

Honestly, we are never 100% in balance at any time, BUT we can walk towards balance in a few key steps:

  1. Brainstorm your GOALS. Sit down with a cup of coffee or tea and take TIME to think about what you want your life to look like. This is the starting point to creating a life with purpose….you need a roadmap.
  2. Take your eyes off the physical for a bit. For me personally, this means doing more low-impact work at home and allowing my body to heal.
  3. Decide what health means to you. Is it a great physical? Is it feeling good in your own skin? Is it waking with energy?
  4. Determine the steps needed to reach your goal. Once you find even 1 goal worth the effort, determine the necessary steps. If you really NEED to lose weight, then you will need to set aside the time to workout each day and become more educated in nutrition. If your goal is to have a healthier digestive system (a great goal for anybody), commit to keeping a record of your food and maybe even hiring a nutritionist to help. Whatever the goal, there are daily steps that will help you reach it.

Staying balanced shouldn’t be something that will upheave your whole life. It should actually make it better. Think about one word that will help you stay focused. My word of the moment is SIMPLIFY. I want to live a simpler, less complicated lifestyle. This means workout routines that are easily accomplished in my home, fewer supplements, a bit more yoga and a streamlined diet that focuses on nutrients.

Now it’s your turn. What changes will you make to achieve balance?

I’m listening :)

Michelle

Oh, that fluffy feeling……

I have issues…….I think you know that if you’ve read my stuff :) If this is your first visit, well then, I’m human and have issues. Welcome.

This has been an off week for me. It’s actually quite beautiful here in Southeast Texas, but I have been fighting with wicked allergies. I haven’t struggled with allergies like these since my childhood days! The severity of my cough which stemmed from a head full of snot (not the exact term the doc used), resulted in two allergy meds and an asthma med….with little relief as of yet. I was also told to rest…whatever that is ;) . I am perpetually not a rester. I like to DO things. Unless we’re watching a movie, then I just sit there like a stump on a log. Moving on…rest to me is yoga, Piyo (great program!), low impact circuits, etc. You know, rest :)

This forced rest and fuzzy head could be a great time to work on the devotional book I am writing, but I have been utilizing it to allow my head to enter into a dark space instead. My competition was a little over a month ago and I have put on about 7 pounds since then (give or take a pound). My coach is trying to reverse diet me to a lean, mean, lifting machine……I find myself in a panic. These days I feel much more mean than lean. I call it “fluffy.” You cannot feel fat. Well, you can if you stick your hand into a tub of Crisco, but that would be gross. Fat is a nutrient that we need, fluffy is when you just don’t feel as lean as a certain part of your brain thinks you should be.

During the competition itself I was excited for this time…..then I realized that this time is summer time and includes swimsuits (see previous post for a good laugh on that one). This past Sunday we spend time at my brother in laws pool for Father’s Day (thanks MIKE!) and I realized from the reflection in the window that my mind isn’t always right. Even at 7 pounds heavier, things are still healthy looking. I’m not sporting a six-pack (I’m also not a teenage boy….so there), but everything looks in shape. Body fat is there, but not nearly as noticeable as the muscle and I seem to be in good proportion. I promise I wasn’t standing in front of the mirror for hours checking myself out, this was just in passing.

Musclemania 2015 Front Side Pose First contest pic on the blog! Thanks to Alfonso Aguire :)

OK, so the above pic is not a realistic version of where my body can stay. That’s why we get pictures at competitions! Duh….. So, the logical part of my brain knows this, but the junior high girl who was made fun of for her weight (and yes, I remember all the comments and all the names…..issues) wants to stay there for special occasions. This part of post-comp is hardly ever talked about though.

So, why am I talking about it? Well, for the .01% of you who may compete, I like keeping it real. For the rest of you, there is something you keep comparing yourself to that holds you back from progress. Let that sink in.

See, my goal right now is NOT to look like I did during my comp (well, I wouldn’t mind that when I hang at the pool…). My goal right now is to add muscle, increase strength AND set aside quality time with my family. That means I can’t spend all day in the gym. Holding on to a past version of myself hinders any progress because my mind is not taking in the present and looking towards the future. I am allowing what was once a small thought to fester and become overwhelming.

Don’t get me started on the old videos and pics before I started to put on muscle.

This can happen to all of us. We get fixated on what we used to look like or what we think we should look like. I cannot tell you how many clients have said, “You should have seen me when…” Well, what’s so bad about now?

I don’t know about you, but right now I do not have any bikini photo shoots in the next 6 weeks. I do have a family vacation, but if your family can’t love you then who can? Most of the time we are harder on ourselves than anybody else. This drives us to a sort of obsession and can literally keep us from reaching our goals!

What can we do?

You know I love it when you ask that! I have a few action steps to get us ALL on the right track:

  1. Get real about your goals. For me personally, I had to realize that I could not want to add muscle and want the body of a svelte supermodel at the same time. That did not lead to consistency of any kind. Muscle is good for me cause let’s face it, I really like to eat.
  2. Enlist some help you trust. Pay for a coach (mine has been so helpful post comp) or join a challenge group. Having this accountability and knowledge is super helpful.
  3. Consistency above ALL. I have said it time and time again: consistency is king (small king, big King is God just to clarify). You must stay consistent to reach any goal you set. If your brain is all over the map, so will your goals follow.
  4. Get a power song! I have a lot of them and my playlist is full of NF, Lacrae, Andy Mineo, and even some AC/DC  :) I’ll share my song of the moment with you though.

There you have it. Four simple steps to a better you! Don’t let the world tell you who you should be or how you should look and don’t let past events dictate it either. Strive for a better you to give back each day and things will start to happen :)

mc-7159 I wanted to use this one for a while :) Photo by Kendra Harwell Photography (in the Baytown/Houston area)

NOW, let’s hear it! Leave your tips and suggestions for reaching goals and not heading into a negative mind space in the comments below :)

 

I’m so jealous…….

Do you suffer from jealousy? You can admit it, this is a safe place :)

Seriously, do you ever look at somebody else (their body, their life, their kids that always seem to get along, their immaculate house) and feel a twinge of jealousy?

 

Today I am raising my hands high and saying “YES! I am jealous.” Mostly I am jealous of Giada de Laurentiis.

Ok, wait….what?!?!?!?!
Let me back this train of thought up for to better facilitate understanding (see kids, college English does come in handy).

The other day I took my daughter to the local library to grab some summer reading. That’s our idea of a fun day. While there I always do 2 things:

  1. I browse the DIET section to see what I am up against as a nutritionist :)
  2. I head to the cook books because summer is one of the best times to try new recipes….provided they don’t take all day.

So, I happily skip to the cook book section and begin to browse all the books available that provide mouth watering eats and treats for myself and the fam. I ran across Giada’s book Giada at Home. Now, I have checked this book out before and I have even used some of the easy and yummy recipes, but today something hit me like an uppercut to the gut. As I held the book I had a complex thought process that involved the vision of a perfect life: a clean house, kids who are ALWAYS happy, Italian food for every meal (my version of Heaven), and the basics of seemingly having it all together. To put it simply: I was jealous.

You see, I just came off contest prep a few weeks ago and have slowly been trying to acclimate to a “normal” life. School has also ended and my visions of my teenagers uttering compliments to each other as they clean the house spotless have come to a grinding halt (because my expectations obviously exceed reality) and I have started a new job which is a monumental undertaking of physical, emotional and mental energy. Not to mention the fact that I have begun to stress about workouts and nutrition, probably because those are the 2 things I feel are totally under my control. Are you tired just reading that? Don’t we all have similar lives? Don’t leave me hanging here….

Now you can see why my feeling towards Ms. De Laurentiis were lit on fire……but can you also see where I am letting my crazy show a little?

yourcrazyisshowing At least I can admit it :)

You see, I know NOTHING about the life Giada leads, other than what is portrayed in books and on TV. That may not even be her kids! OK, maybe it is, but will they be on the show as teenagers? Highly doubtful…..

The real source of jealousy came over my own life choices and my current inability to be OK with them. It’s summer and I still wake up at the butt crack of dawn to workout. My life choices have led here. The funny thing is I could stop, but like a drug addict I won’t. Why? Because this is, quite literally, who I am. I don’t workout to get skinny (have you seen me?) I workout to be SANE. The other option isn’t pretty. So, even though I LOVE what I do and I realize not many will give up sleeping in late on the weekends to hit the local track, I can still experience those twinges of jealousy that can derail my whole day….not to mention the fact that it keeps me bogged down and ineffective.

So what’s a gal (or guy) to do when jealousy rears its ugly rear? Well, we have control over our choices and our actions, so here are my personal action steps to getting it back together:

  1. Ask yourself what this person has OR portrays that is making you feel this way.
  2. Make a mental or physical list of your lifestyle/appearance/house life/etc. that you LOVE (even if it’s love/hate because it’s a part of WHO you are).
  3. Ask yourself what you are willing to give up to get what this person has.
  4. Ask yourself WHY (this is a key step here.)
  5. Finally, is what is portrayed really REAL?

In today’s media age we can portray the life we WANT to live rather than the life we do live. Let me give you a couple of examples:

  • My house is always a wreck and I DO take pics with a messy background (it totally makes me relatable), BUT before I got cool with the fact that the house looks like people actually live here, I would box up stuff and throw it to the side so my house appeared to be spotless. It’s all an illusion. And don’t play like you don’t do that, that why all your kids pics are either in the same part of the house or on the front porch. Be OK with who you are ;) mess and all.
  • My ABS are only visible first thing in the morning or right after a killer tabata or HIIT workout. SO….that’s when you get ab shots (that’s pretty much across the board). I have yet to be so comfortable that I will post a shot post Buca di Beppo plate of spaghetti and meatballs…with pizza…and dessert. I show you the best, not the 2 trimester :)
  • This one’s free: I post pics of my kids NORMALLY one on one with me. They look content cause they totally think their mom rocks (cause she does!), and it looks like a cool little fam. I don not typically post the pics of my teenagers picking fights with each other over every little thing and my husband and I rolling our eyes and trying to referee……but just ending up making them pick up dog poop as punishment.

See? We can choose to filter life to the outside eye. It’s not because I try to be anything I’m not, it’s because you don’t want to let people into every nook and cranny of your life AND you don’t really want to heap the negative stuff out there.

Another important part is asking yourself what you’re willing to give up in order to get with others seemingly have.

A good example is physical: I have loads of people tell me it must be nice to have all the time I have to workout…..yet they don’t want to hit the gym at 4:30 a.m. like I so often do. Giving up time is an issue for all of us, but anything worth having will cost us something. When I was getting ready for my competition the one thing I kept being told is that competition prep is so hard only an estimated 5% of people actually complete it. I wanted to be included in that minority and that is what allowed me to give up some things in order to succeed.

So, maybe we all deal with the green eyed monster in some form. It can actually push us out of our comfort zones and to the next level, which is a great thing…..just don’t allow it to make you ineffective in your own life.

Keep living fit,

Michelle

The Slimmer Summer Challenge just opened!

mc-7005 WM

This challenge is now CLOSED, but stick around for more to come!

 

 

Let’s get right to the details shall we?

What is the Slimmer Summer Challenge?

It’s a great way to get and stay fit and healthy all Summer long. It includes exercise, nutrition and mental health cause you know that’s what you really need :)

Who can do it?

ANYBODY! I will be honest and say it will probably appeal more to the ladies, especially busy moms. Men are more than welcome to join though!

When are the dates for the challenge?

The challenge will start June 15 and run through August 15th.

Do I need a gym membership or special equipment?

NO.

Ready for the nitty-gritty details now?

#SlimmerSummerChallenge

This is a 2 month program designed to give you everything you need to either jump-start your fitness OR simply stay fit during the busiest travel months of the year.

It’s a great program for on-the-go, vacations, busy moms, and all those who don’t want to plan their day around the gym (like I do).

The exercise portion consists of circuit training to keep the workouts short and intense for maximum results. NOTE: this is NOT a muscle-building program.

3 month back progress

This is 3 months of SLIMMING using the same strategies I will teach you in this course!

What to expect with the fitness portion:

  • Weekly calendar of workouts
  • Choice of 4-6 workouts per week depending on your schedule
  • Short, doable workouts
  • Printable, go-anywhere workouts
  • Limited equipment
  • Core focused workouts for safety and efficiency

Nutrition Focus:

  • MACRO education so you actually learn the science behind eating for energy and leanness
  • Learn the difference between calories and macros
  • Learn how to calculate YOUR macros and how to personalize them
  • Learn how to eat for energy and not just because you need to eat
  • Quick nutrition fixes for things such as bloating and water retention (subjects also covered)
  • Weekly meal plans…..BUT you will also learn a whole new view of food
  • Nutrient timing
  • Supplementation!

3 month front progress

 

Additional Goodies:

  • Weekly check ins
  • Weekly Q&A videos
  • Private FB Group to help you increase accountability AND share great tips on staying focused, plus recipes and other goodies
  • Email access to your trainer :)

Study after study shows that having a COACH and an accountability GROUP help you reach your goals faster AND help you to achieve more than you thought possible.

So, do you want in? You can get in RIGHT NOW by clicking the button below:



 

If you’re ready to start supplements already OR looking for the EASY button of supplements and assured weight loss, take a look HERE and check them out, then ask me how you can get your entry fee waived.

Whatever has been holding you back from making the most of your health, I promise we will change your mind. You do have the time, you just need a little guidance. And guidance is what I do best :)

The KEY to PROGRESS

Happy Tuesday Everybody!

Today’s post covers a tiny bit of a topic I get asked about all the time: progress.

Well, I say progress when most ask about results. To me, progress trumps what we view as results every time. Even though progress is admittedly important, how do we attain it?

One word: CONSISTENCY.

We undermine that word and treat it like either a nasty thing OR a super human trait. Let’s clear it up shall we?

For our purposes I will pull a very simple definition from dictionary.com

CONSISTENCY:  steadfast adherence to the same principles, course, form, etc.

Take a look at the first 2 words: STEADFAST ADHERENCE.

Consistency is formed by forming daily habits which lead you towards your personal goals. By the way, if your goals are unclear it will be impossible to become consistent.

If you are looking to make a lifestyle change for the betterment of your health, consistent choices towards that end must be maintained. In other words, you cannot hop from one diet to the next or one workout plan to the next or one theory to the next.

I know what your going to say….”But I read where I’m not seeing results because I’m not changing my routine enough.” WRONG. You think you read that when in reality what you read has nothing to do with you. If you are a desk jockey getting advice from sports magazines you CANNOT do what elite athletes do and expect their results…..sorry to burst your bubble.

A solid nutrition and exercise plan is needed to make lasting changes.

How long do you need to be “on” these plans?

Preferably, it should be a plan that can handle the changes you will make in strength as well as any biochemical changes within the body (i.e. muscle gain, fat loss, etc.). In other words: FOR LIFE.

We all want some kind of magical end date because that is what media shoves down our throats on a daily basis. The truth is, to be truly healthy and fit it will take a lifetime because your body and your goals are ever changing.

Start by solidifying your goals and stop chasing other peoples goals. It’s cool to be inspired by others, but if you’re living through them it really doesn’t give you much time to live.

Then put habits into practice by committing to consistency. This means you WILL stick to your plan through rain or shine and no matter what the scale or your jeans say on any given day.

Give your plan a solid 4 weeks to start creating habit. COMMIT to the consistency, not the results. THIS one action will result in progress.

At the end of the day, I prefer a body being built by years of dedication rather than one 6 or 12 week hotshot plan.

Stay committed to YOUR goals,

Michelle

before1     ABS checkin Disney