Want to train with me? New services offered.

You’ll see a lot more happening around the site in the next few weeks. I’m opening up some new services I have been working on so that YOU can reach your personal and physical goals.

Check out what’s coming SOON:

ONLINE PERSONAL TRAINING

This is designed for those who either can’t get to me, can’t get a spot, OR find themselves ready to prod their own hiney out of bed and get it done! If you’re in that last category, then we have something in common: awesomeness :)

What does it include?

  • Macronutrient calculation and meal planning help individual to YOU and your goals
  • Macro adjustments as needed
  • Strength training plans adjusted to suit your goals AND your current abilities and facilities (no gym, no prob)
  • Cardio/conditioning programs for body fat loss
  • Tips and tricks

Who is it for?

  • Competitors (novice and experienced) looking for an edge and fresh concepts
  • Athletes needing conditioning, strength and nutrition for their sport
  • Youth athletes seeking and edge to a scholarship
  • Athletes who have struggled with injury and need help getting back on top of their game

Need more info? Email me at michelle@michellecfitness.com

Cost varies based on the length of training.

 

SPECIALTY DIETS

Feeling low on energy ALL THE TIME?

Having trouble focusing?

Do you feel the need for a nap right after you eat?

Struggling with achy joints?

Did you know that even a small food intolerance OR yeast buildup can cause these symptoms and many more?

I can help guide you through getting to know what could be plaguing you in a safe and effective way.

Each case is handles individually and I do also work with doctors. Email for info: michelle@michellecfitness.com

 

QUICK DROP

What is it?

This program is designed for a guaranteed weight drop, as fast as SAFELY possible. I utilize the highest of safety standards and stay in contact with each individual to make sure it is done correctly.

Who is it for?

Those in need of cutting weight quickly for a sports or insurance related issue (known as making weight). Nothing over 20 pounds on this one :)

Those who need a plan laid out and easy to follow. The QUICK DROP plan comes with easy to follow meal plans and effective workout plans to increase results.

Need more info? Shoot me an email michelle@michellecfitness.com

Cost is $250 for 4 weeks

 

21 DAYS TO HOPE

Are you truly desperate to lose weight?

Do you just not know where to even start?

Do you think, or have you been told, that surgery is your ONLY option?

All you need is 21 days to start changing the habits that put the weight on! You can do this, because others have.

In just 21 days, here’s what you’ll see:

  • Increased energy
  • Lower body fat
  • Water weight loss
  • Less bloating
  • Fewer gastrointestinal issues (acid reflux, gerd, IBS, etc.)
  • You’ll learn how to ditch the negative thoughts
  • You’ll find hope

Why wait? Get started by sending me an email and let’s talk about your goals! michelle@michellecfitness.com

 

Skype Sessions

These sessions are an hour in length and can cover any area where you feel you need a little more guidance such as:

  • Weight loss
  • Muscle gain
  • Proper exercise sequencing
  • Proper recovery
  • Supplementation
  • Nutrition
  • How to hush the negative thoughts that hold you back
  • How to embrace your changing body
  • How to get your family on board
  • How to handle haters
  • Special subjects for trainers as well

BRAND NEW 30 DAY GROUPS!

Want to get a trainer, but money is a little tight?

I am now offering 30 day challenge groups for Weight Loss and Muscle Gain (2 separate groups) that make your goals affordable and within reach.

Email now to get on the wait list michelle@michellecfitness.com

New groups start October 20th.

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NOW is the time to take it to the next level!

Michelle

 

 

 

 

Tough Love Tuesday: Unrealistic Expectations

TOUGH LOVE TUESDAY!

Beware: I’m not holding back on this one. It’s time to be HONEST to get results!

I’m in SHAPE…the magazine!!!

I just wanted to take a minute and share this with ya’ll :)

I was featured in a SHAPE Magazine article, along with 19 other beautiful ladies, about getting fit without running. If you know me, then you know I’ve struggled with wanting to be a runner, but never quite making it due to past injury. Just because I can’t pound out marathons (and trust me, I have MUCH respect for those who do!) doesn’t mean I can’t get fit and sculpt a functional body to boot. You can check out the entire article HERE: http://www.shape.com/lifestyle/mind-and-body/20-super-fit-chicks-who-dont-run?page=2

 

Have a healthy day!
Michelle

Tough Love Tuesday: December 4th

What is going on with my skin?

OK, so this could imply so many different things….but for today’s blog, we’ll be talking about loose skin. It seems to be an overwhelming concern among fitness enthusiasts.

Loose skin is not your lot! You can do some preventative exercises to prevent loose skin. Here are a few of the basics:

  1. Focus on resistance training. Cardio queens, step off the elliptical machine! Cardio alone will not help rebuild collagen in the skin which is essential to skin elasticity.
  2. Get your diet right. Make sure you’re getting enough protein. If you think your aren’t, chances are…you aren’t. Think lean protein and get it at every meal.
  3. Ditch the sugar. Cellulite and loose skin have 1 common denominator: they both LOVE sugar. Simple sugar such as candy, baked goods, white breads and pastas all contribute to lower collagen and saggier skin, PLUS they feed those lovely little dimples on your backside.
  4. HYDRATE! Just like protein, if you think you aren’t getting enough water…you aren’t! Chug a minimum of 3 liters throughout the day and add in some herbal teas to boost immunity and cell health :)

Is it easy to keep the skin tight? No. Is it easy to tighten loose skin? Absolutely not! BUT, it is doable and totally worth it in the end…..get the pun there ;)

Seriously, put in maximum effort and you will reap maximum results!

Have a healthy day!

Michelle

Healthy Holiday Travel Treadmill Shredder

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The Holidays are upon us and for many that means travel. Don’t let your workouts fall by the wayside! This is the treadmill program I did while in New Orleans this past weekend :) BONUS! Healthy recovery shake below. I do my workout track by track on the Ipod, instead of having to time things.

Treadmill Shredder

Warm up at 0 incline, 3.0 speed  for 3-5 minutes

Track one: 5.0 speed light jog at 0 incline

Track two: 20 deep squats off the rails (feet wide, belt between). Speed 3.5, incline 15. Every chorus, 20 deep squats, verses are climbs.

Track three: easy run at incline 3.0, speed 5.3

Track four: super slow speed, 0.8 walking lunges at 6.5 incline

Track five: quick run, 2.0 incline, 6.0 speed

Track six: recover and 3.0 pace for 2 minutes. Light jog, 0 incline, 3.8 speed for remaining track

Track seven: 20 deep squats off rails. Side shuffles at 1.5 speed, 0 incline. Repeat squats every chorus and alternate shuffles during verses.

Track eight: hill run/climb. Set incline at 15, speed at 3.5 during chorus. Verses, incline down to 7.5, speed to 5.0

Track nine: incline between 5-10, speed alternates between jog (5.0) and sprints (7.0-8.0) between chorus and verses.

Track ten: 15 incline, 3.0 speed, slow climb entire song.

Cool down with flat walk and make sure to stretch!

Post workout Recovery Smoothie

In blender:

4 oz water

4-6 oz skim milk

1 whole banana

1/2 tablespoon natural peanut butter

1 scoop whey (I use BSN Syntha 6 chocolate peanut butter)

1 tablespoon unsweetened cocoa

ice to taste

Blend well and drink within 30 minutes of your workout :)

Weight Loss Tutorial: Calories VS Portions

Hey guys!

I’m filming a series of weight loss tutorials and have been taking on questions from the world of losing weight. Feel free to comment with any questions YOU have and keep your eyes open for more videos!

Shakeology Nutritional Cleanse

Happy Fun Friday!

Watch the video, then check out the plan :) Remember, you can totally workout while on the cleanse, BUT it is against my professional recommendation to cleanse during bootcamp or the harder challenges like Turbo Fire and P90X.

3 Day Shakeology Nutritional Cleanse

These meals stay EXACTLY the same for 3 days.

Meal 1: Shakeology flavor of choice, blended with 12-16 oz water and 1 serving of fruit, ice to taste

Meal 2: Shakeology flavor of choice blended with 12-16 oz water, ice to taste

Meal 3: Shakeology flavor of choice blended with 12-16 oz water, ice to taste

Meal 4: 2 cups mixed green salad, 3-5 oz chicken breast, squeeze of lemon

Snacks: If you do get hungry during the cleanse you can snack on a piece of fruit in the morning and cucumbers in the afternoon.

Water: DRINK A LOT! You’ll need between 90 and 120 oz per day

Order Your ENERGY Here

Don’t let the word “cleanse” scare you! You can still lead a totally normal lifestyle during this cleanse. You CAN go to work and no I will not write you an excuse to stay home. Should you find yourself running to the bathroom to pee a lot (hello giggles, calm down) that generally means your diet is a little sugar heavy and your kidneys are getting cleaned out. If you find you’re running more for bowel movements (simmer down!) that means you’ve been hitting a few too many processed foods and late night snacks that stack up in your intestines. You may now go enjoy lunch!

As always, pay attention to your body and rest when you need to (not at work, unless that’s acceptable!). Post in the comments if you did the cleanse and what results you had. Did you lose anything? Did you keep any off? That kind of stuff.

Have a healthy day!

Michelle