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 :)

Hello Baytown! Local training news AND an online Summer Challenge

mc--4 WM Thanks to Kendra Harwell Photography for these awesome pics :)

For those in the BAYTOWN area, I have some exciting news. I have decided to team up with the local YMCA to revamp their entire personal training program. I am taking the position of Personal Training Lead and will be in charge of building a top notch team of personal trainers from the ground up. I will also be providing education for trainers AND group X instructors so members receive the best in nutrition and exercise science. After all, what good is knowledge if you aren’t sharing it right? :)

What does this mean for YOU?

If you aren’t local, go ahead and hop down the post for an exciting opportunity to train with me virtually. If you ARE local, here is what you can expect:

  1. ALL of my in-person, one-on-one and group training (including MMA) sessions will now go through the local YMCA. It’s not the end of the Slaughter House, it’s just moving to a larger venue.
  2. Those already in session with me will get first pick over days/times.
  3. My schedule will now be able to accommodate MORE training sessions.
  4. Morning, lunchtime and daytime sessions are now more readily available.
  5. You will need a membership to train with me (or my staff), but this will also rid you of the excuse that you really have no place/motivation/plan to workout away from your trainer :) It’s a win for you and your whole family.

In order to get on the wait-list (those follow me wherever I go it seems!) for my training or nutrition services, contact the local Y at 281-427-1797 and get started.

My personal specialties are Bodybuilding, Competition Prep, MMA conditioning (carving a fighters body and some mad fighting skills), endurance training and corrective exercise. I’ll be seeking to hire and train a diverse staff with specialties ranging from weight loss to adventure races and power lifting as well as senior fitness. The goal is to make this TRAINING personalized to YOUR goals and not your trainer’s goals like so many other programs.

ONLINE #SLIMMERSUMMER CHALLENGE

If you’re traveling a lot this Summer OR you don’t live anywhere near me, I’m starting an online challenge that will help you get slimmer this Summer while still enjoying life. It is my firm belief that with a few tweaks and some nutritional guidance you can still look and feel your best ALL Summer long. There’s no need to upheave your way of life or skip out on Bar-B-Q’s and pool parties…..especially when you have science on your side. More info about the #SLIMMERSUMMER challenge will be up this week, but if you want to secure a spot on the wait list simply email me at michelle@michellecfitness.com

Have a healthy and blessed day, and I hope to see you soon!

Michelle

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Work It Wednesday! Track Workout

Track workouts have been added to my conditioning for my upcoming FIGURE debut (oh, fancy) and I thought I would share the torture with you! You’ll thank me later……way later.

Benefits of track workouts:

  • Change of scenery will give you some fresh energy.
  • You’re outside!!!!!! If the weather permits, get out there.
  • If the sun is shining you can ramp up your vitamin D production (your happy vitamin).
  • It helps to beat the fat off the body when it doesn’t want to budge (this is my favorite and current reason).

Track workouts should NOT be boring. There are LOADS of things you can do at your local track, I’m just sharing what I did last Saturday.

How do I find a track?

Check your local high school! If that gate is locked, find one that’s open (there’s always one). If you don’t live near a high school (that’s weird), you can use any stretch of land for your own personal track.

track

You can adjust the intensity of your track workout to your current fitness level, but it should be challenging!

Here’s my workout from last weekend:

  1. Begin with a light jog around the track. This helps me wake up and assess my body from the start. Assessment read: my body was not into this.
  2. Lateral squat down the long side with right leg lead, run the corners; lateral squat down the long side with left leg lead, run the corner.
  3. Sprint Work: once around the track I sprinted the corners and jogged the straights, on the second pass I sprinted the straights and jogged the corners…..I also sounded like I had severe asthma and began to really question my fitness level.
  4. Leg Work (this was my FAVE!): 20 walking lunges and sprint back to start, 30 walking lunges and sprint back to start, 40 walking lunges and sprint back to start, 50 walking lunges and sprint back to start; 20 broad jumps and sprint back to start, 30 broad jumps and sprint back to start, 40 broad jumps and sprint back to start, 50 broad jumps and sprint back to start. YOWZA!!!!!
  5. Jog to bleacher and perform simple bleacher runs on both sides.
  6. Wobble to car and drive home before people see me collapse…..

It took me almost an hour to complete and I did stretch before/after. I should have foam rolled MORE afterwards as I don’t run and my calves were yelling mean things at me for 3 days afterwards :)
Remember that you can adapt the intensity of the workout, but try some time at the track for your next leg day and see what happens.

Don’t forget to stretch!

Michelle

My FIT Time at Disney

Good Monday morning all!

I’ll try to make this quick as many of you may be playing catch up on this beautiful Monday :) and hopefully it is beautiful where you are.

Last week I had the privilege of escorting a whole bus of teens to Disney World for a band trip….well, we drove and skipped the bus thing. The majority of the trip rocked and I was able to stay on track nearly the whole time, yay me!

In this post I’ll answer 2 questions for you:

How did I come back with a concussion?

How did I stay on track?

Ready, set….wait, what?

Yeah, I brought the gift of a concussion back from good old Disney. It was from a ride at Epcot. While there are MANY warnings about motion sickness, Mickey does fail to mention possibly concussion and the 2 deaths which occurred on this very ride….well played Mouse, well played. I won’t bore you with all the moanings of a concussion while on vacation, especially not when this particular blog captured my feelings almost exactly. Click the link and check it out, you’ll be glad you did….

Anyways, I am back now and almost functioning normally. There is still a bit of healing to do and I plan on avoiding this ride at all costs in the future.

Now, how did I manage to stay on track?

This part was easier and cheaper than I expected.

FIRST, I had an awesome back pack provided by 6 Pack Bags.

6packbagDisney

 

This bag (which my hubs sported like a real trooper) has enough space to fit ALL my food for a 12 hour day at the most MAGICAL place on Earth. FYI, you can take food into Disney, so there goes that excuse.

My meals were bland to say the least, but they did the job well. I packed plenty of tuna and salmon packets for easy travel as well as cucumbers and snap peas. I also cooked some tilapia and packed some mixed veggies too. I did enjoy a few fries on occasion and I even splurged on dessert one night. The Disney brownies were awesome, but the ice cream was far too rich and one bite was all I needed.

Food1 Disney

MOST days I actually didn’t hit all of my macros, which proved detrimental……carbs were hard as I did not pack many besides veggies. So I was low-carb livin! Sorry kids at Disney…..

My FAVE morning treat before each workout was protein coffee. I used Beverly International (got questions or need to order? HIT ME UP!) chocolate UMP with about 6 ounces coffee from the good old hotel room. This gave me the energy I needed for my workout and my next meal was PROATS….1/3 or 1/2 cup oats mixed with a scoop of whey protein and some raisins cause I’m on vacation!!!!!!

Protein Coffee Disney

Now, if I’m honest I will let you in on the fact that I did let a few more “treats” come in after my near brush with death. Truth be told, when you have a concussion you go through a phase where you really just don’t care. Not all is lost though! I walked all day AND worked out each morning there. I had a limited but awesome hotel workout facility and made sure to get weights and cardio in each and every morning BEFORE the day of walking. Notice, walking is NOT your cardio nor is it your workout……another excuse bites the dust.

Disney Hotel Gym

I used Tabata or HIIT style workouts to save on time and hit all the major muscle groups…..plus the pretty ones too :) I’ll be putting these travel friendly workout into printable forms soon!

Since I was less than 10 weeks out (and ABS are a huge problem area) I took ab progress photos to ensure I wasn’t getting too crazy.

ABS checkin Disney

I know it’s lame, but I’m ok with being lame as needed :)

I totally get why so many of us fall off the healthy living monorail when in magical places. And I do believe Disney sucked the calories out of those brownies….it is the magic kingdom people. The point is that  a little preparation goes a LONG way and you can come through your vacation without feeling the need for booking a marathon to make up for nutritional sins. It’s all about the balance of things ;)

Oh…and the bag. Grab your 6 Pack Bags asap so you’re ready for your next vacation!

Next vacation destination?

A driving trip to California!!!!! Excited to keep a live blog on what and where we eat (cause I really love food) and how I stay fit for IdeaWorld.

 

Why Am I NOT Seeing Results? Probably the MOST Important Reason Yet

Welcome back to the blog!

Hopefully, the first in this series served you well. IF you haven’t seen it, you can check it out HERE.

Now, another reason you may not be seeing results lies in who you surround yourself with, especially when working out. Read on to see what I mean…

Strong Camp 50 Photo by Paul Buceta

Every day when I’m at the gym I have a hard time tuning out everybody around me. It’s just a part of who I am. I’m not nosy, but I do like to be aware of my surroundings (safety and a bi-product of my ministry job). So, I notice things. One thing I have noticed lately is an overwhelming amount of people getting help….from completely under-qualified people. I see the slightly pudgy guy following the slightly (only slightly) more muscular guy around the weight. I see gaggles of girlfriends teaming up on each machine. I see ladies blindly following the advice of husbands or boyfriends. You know what I don’t see? Any change since August…..

Am I saying that it’s bad to workout with your BFF or love of you life? Of course not. Many people enjoy the company and some can use the spotter (correct spotting technique is a whole other blog post though….). A workout BUDDY can provide motivation and that last push through a hard set. They can also take photos at just the right time (which is why I have locker room ninja selfies….#lonerforlife), but they should not always dictate your workout. So, let’s read what to look out for and how you can get educated and get he help you need on the cheap.

Strong Camp 21 Photo by Paul Buceta

Her are a few people to be warned about:

  • The meat head boyfriend who like watching you do squats while he slings weights around for 50 sets of biceps. This guy is usually big on muscle and testosterone but knows NOTHING of training the female body OR fat loss….I mean, most of the time you can tell he doesn’t believe in fat loss and that bulking is a 24/7 job.
  • The BFF who gets ALL of his/her info from magazines. Don’t get me wrong, I love fitness mags. They can be super inspiring; however, they shouldn’t be considered the Bible of fitness and not everybody really needs the latest celebrity workout.
  • The Know It All. These men/women are usually in slightly better shape than their friends (BTW, they like it that way) and maybe they even studied to be a trainer, worked as one through college, or maybe even competed. They think they know more than you about everything gym and nutrition related, but they really don’t have the education to back it up. That doesn’t matter because to your naked eye their physique means they know more. FALSE.

Now that you have spotted the trouble makers in your life, how do you make sure they have YOUR best interest when they offer to “train” you? Simple steps:

  1. If your friend puts you on a piece of equipment (they love to use equipment man) ASK them exactly what this is to be used for. In other words, “Why am I doing this?” should be a common question. To grow muscle or tone up is not an answer. The equipment in the gym has a purpose and YOU need to know what it is. Are you widening or thickening the muscle? Is this working on pure mass or power too? Knowing the WHY of each exercise helps you retain the exercise better, recruit the correct muscles, see results and maybe even help somebody else one day.
  2. If your friend is doing the lifting for you, call them out. I saw this the other day with a group of ladies. The “leader” put one lady on a lat pull down weight she could NOT pull down….so, the leader pushed it to her chest and “helped”. This helps no one people, but it does make your friend feel better about their own abilities. Always lift with weight that is challenging, but that you can maintain good form.
  3. Ask if you can have some input in the next workout. Does your buddy ALWAYS have you on chest and arms? Dude, you don’t want chicken legs! If they don’t let you have some input, drop that time with them. You would be better off on your own.

What if you just realized you are getting the short end? Have no fear! There are plenty of ways to get the help you really need without spending all of your hard-earned cash (cause you’ll need that for clothes, shoes and that spray tan).

Strong Camp 48 Photo by Paul Buceta

Check out online resources. Bodybuilding.com is a GREAT website for all the FREE info you can handle. There are even free trainers and printable workouts. You can pick something for your goal and your current fitness level. Check out my page HERE to follow my workouts and see which trainers I have enjoyed in my years as a member there.

Also, there are plenty of trainer (myself included) who offer training plans online that are tailored to your goals. And guess what? They’re pretty cheap! For about the cost of that gym membership you can get 3 workouts a week.

Personal training isn’t as expensive as you might think, especially if you get some buddies to split the cost. I have small groups that pay $20 a session for face to face time with me in my private gym (no looky-lous here). This also comes with nutritional guidance for most cause I’m cool like that :) Gyms like Lifetime Fitness have trainers who specialize in groups as well. Don’t think you can’t afford a great trainer based on gym trainer prices.

Hopefully, these tips will help you see results a bit faster. Remember, YOUR goals matter, so go get ‘em!

Michelle

P.S. If your BFF is a GREAT trainer, hold on tight to them and value their input :) They are a rare breed.

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

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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

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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!

 

Talking about #demabs …and how to get them

A question posed more often than not is, “How do I tighten my abs?”. You can replace that with anything about a tight core, tight midsection, getting rid of the muffin top, etc. You get the point right?

The core is one of my FAVORITE body parts and also one of my most challenging. My core, or midsection, never stays as lean as my back, legs or arms. I do, however, know a thing or two about getting a strong and tight core. So…are you ready to get started?

rockin abs

NUTRITION.

What you eat will determine 100% whether or not people can see your abs. We all have them, but seeing them is a different matter entirely. If there are a lot of salty, sugary or processed foods (OH! and fake sugars) the abs will remain hidden…unless your a 15-year-old male athlete, then eat what you want and enjoy your youth :)

Balance is key when it comes to good core nutrition. You need proteins, carbohydrates and fats in balance to get the most from your core AND digestive system. Withholding nutrients can cause inflammation in the center where the majority of the body’s digestive system and energy are stored. Focus on whole foods first, then supplement as needed with your lifestyle. Pay attention to what you eat and how your body responds. Some of us can get gassy and bloated with certain foods, so make a note of it and try to eat those foods in moderation. The only time a food should be avoided completely is if you have been tested for an allergy OR eating that food causes great intestinal pain.

Veggie belly :)

Veggie belly is a term to explain the bloat that comes from a LARGE volume of veggies consumed in the diet. It is nothing to be concerned with and shouldn’t alter your consumption of veggies unless you’re about to bare all in a tiny swimsuit. Veggie belly will usually only last about 2-6 hours post meal. Regular workouts can help eliminate most of the bloat anyways.

After 1

ABDOMINAL MUSCULATURE

We ALL have abdominal muscles. There are a few key factors to drawing them inward and creating a sleeker looking physique. Women tend to want “FLAT” abs. This is achieved through Pilates like drawing inward and always encouraging the abs to draw in and up. If you’re wanting a 6-pack then you will need to BUILD those muscles out a bit. It’s important to realize that the core muscles are like any other muscle. They have similar functions and will grow when placed under pressure. That side bend with the weight you’re doing….unless you want your obliques (waistline) to grow OUTWARD, stop it. Your best bets for a sleek and strong midsection are plank variations, twisting movements such as bicycle crunches, wood chops, and twists with a medicine ball, as well as hanging leg raises and back extensions. If you want to create a fuller look to the abs try adding weighted crunches and cable crunches to your rotation.

HOW OFTEN SHOULD I WORK MY ABS?

Abs are like any other muscle, but if worked properly they do not need quite as much time to repair. I work my core 4 days per week, alternating between weighted and non-weighted days.

FINAL ADVICE:
Your abs SHOULD work during every single workout. If you are working legs at the gym, you better have a tight core. If you’re hitting back, make sure your abs are engaged before every single rep. It may take a bit of time to get used to, but if you make sure your abs contract before each movement then your workout will be safer and more effective overall.

Check out these ab workouts to get you started to a GREAT midsection:

 

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

Fun Friday: weekend warrior circuit

Happy Friday fit peeps!

I have a treat for you today…..a quick, do anywhere circuit and some awesome travel foods. I know my weekend is jam-packed with activities, so it’s always best to be prepared :)

Weekend Warrior full body circuit

What you need: some space, a timer (I LOVE the TABATA pro app), dumbbells, water and towel

Start by warming up dynamically, putting the body through its full range of motion.

Light jog for 2 minutes to complete warm up.

NOTE: if any muscles seem overly tight, take a minute to stretch and/or foam roll them!

The Circuit: 10 moves, 40 seconds of work, 10 seconds of rest, 30 seconds to prepare, repeat a total of 3 times

  1. Squat
  2. Pushup
  3. Alternating back lunges
  4. Alternating side lunge, tapping opposite hand to the floor
  5. Imaginary (or real) jump rope
  6. Squat thrust with weights: squat to floor, put weights under shoulders and jump/step back, return back to squat and stand while squeezing glutes
  7. Sumo squat with a narrow bicep curl (elbows in front of rib cage, weights touching)
  8. Plank hold
  9. Stiff legged dead lift with wide (zotman) bicep curl
  10. Squat with overhead press

You’ll notice that we work MULTIPLE body parts in this workout and hit the legs quite a bit. The reason is because you want to BURN serious calories. Work hard during your 40 seconds and attack each move with intensity. The bonus? Awesome, cellulite-free thighs for you :)

100_0374 BOOM!

Travel Friendly Foods:

You’ll find me with any combination of these on the weekend.

  • sliced cucumber
  • low-sodium lunch meats
  • tuna packets (flavored is fine)
  • fruits
  • celery, carrots, cherry tomatoes, etc.
  • baby foods in pouches (yes! they come in handy and you get your greens)
  • pre-grilled chicken, fish or steak
  • protein bars (Quest bars and the new MetRX bars are best)
  • Kind bars

Be prepared for hunger and crazy cravings while you’re out! Don’t depend on willpower when the Starbuck’s sweets case is staring you down :)

Hopefully, that helps you with your weekend!

Make sure you sign up for the newsletter to receive the recipe for this week ———–>>>>>>>>>>>>>>>

In health,

Michelle

Abs on the ball

Gym Chat: Safety Tips to get the MOST from Your Membership

So, you’ve laid out the cash for a gym membership right? Did you know that statistically over 70% of people with gym memberships do NOT visit the gym regularly?!?!?!? That’s wasted cash people!

I think the main reason people become disenchanted with the gym itself has more to do with our lack of self-confidence within the environment and less to do with the environment itself. So, I’ve developed a blog series to help YOU get the most from your gym membership :)

Read on for the first installment so you can boost your self-confidence and results. Not to mention, you won’t be spending $10-$60/month on this…..

treadmill Don’t be that person….

OK, so gym safety starts and ends with you. Let’s cover the bases on how you can provide a safe environment for yourself to reach goals.

  1. KNOW THYSELF. Do NOT (I repeat, NOT) simply follow somebody else’s gym routine or attempt to lift what they lift right out of the gate. All too often I witness people hopping from one machine to another simply mimicking what they saw somebody else do earlier. This can lead to injury AND your goals may not be the same as theirs.
  2. Check your weight. Ok, not “your” weight, but the weight that is either racked on the bar or already on the machine. I saw a guy nearly crushed by the bench press last weekend because he simply sauntered up and decided to press what was already on it. NOBODY at that gym is comparing weights with you….at least nobody that matters. Err on the side of caution. Many times I start light and will simply add some weight if I feel the need. Form and safety are always first. The only person keeping track of the weight is YOU.
  3. Have a plan. If you want the most out of your membership, walk in with a plan. Don’t walk in for social hour, unless that’s the purpose to your monthly dues….in which case, sad :( . I see many people wandering the gym floor waiting for inspiration to strike. This can end up hurting you as 9 out of 10 times you’ll end up back at #1.
  4. If you’re planning to lift SUPER heavy (challenging lifts for you) either have a spotter who will accompany you and work out with you OR go when you know there are a few more bodies in the gym to help. Example: the young man on the bench press mentioned in #2: M-Th at 5 a.m. the gym is packed with available spotters (guys and gals that KNOW what they are doing and can dig you out of a jam then give you a high five for effort) and even a couple of trainers. Fridays, Saturdays, and Sundays are notorious dead days. When this poor guy got stuck there were only 3 other people on the floor and no floor staff. Lifting heavy is cool, but make sure you have somebody to watch your back.
  5. Don’t let your friend run your workout. Having a workout buddy ROCKS…when your at the same level and have similar goals. My favorite workout buddy has a BIG goal of booty building, as do I :) So, I always loved putting together challenging butt-building workouts and KILLING the gym floor. That reminds me, I should schedule another…Anyways, if your gym buddy has NO need/desire to lose weight and that’s ALL you got your membership for, don’t let them run your workout. You can still meet up for accountability, but make sure you are working towards your personal goals. TIP: peruse the blog for tips on goal setting :)

Now that your safer and feeling a little more confident, let’s REALLY kick it up a notch!

Are you just not sure what to do when you set foot on the gym floor? Let me help walk you through this:

  1. If you’re like me and you bring a bag, lock it up….oh, make sure you have what you need first. Don’t be like me and have to unlock your locker 5 times.
  2. Know your plan OR carry it with you in a workout journal (I use one from bodybuilding.com)
  3. WARM UP! Here’s where people get fuzzy. A warm-up is not 30 minutes on the treadmill to hit the weights for 20 minutes…..that confuses me, but we’ll get to it later. If you’re working total body (which you should if your overall goal is weight loss), then a cardio machine for 5-10 minutes will do. If you’re having an upper body day, you can warm up with some dynamic movements to get blood flow to the joints FIRST, then perform 1-3 warm-up sets of a compound movement at about 20-30% of your working weight.
  4. Stay focused and avoid the super-long-check-in-on-Facebook-between-sets-rests. Seriously, stop that.
  5. Try to stretch when you’re done, but if you don’t have time simply make sure you stretch and foam roll THAT DAY.
  6. On your way out, sip on your post-workout shake so that recovery can start right away.

Final thoughts. Let’s talk about why you may not be seeing the results you want.

  1. You gym routine is on point, your diet is all over the place. A solid nutrition plan makes ALL the difference. There is NO way around it. Unclear what you should be eating? I can help with that. Shoot me an email HERE: michelle@michellecfitness.com  and I can have you a plan for weight loss, muscle building, and even general health and disease prevention.
  2. You work out SO hard you need 3-4 days to recover. Really? Consistency is key and getting to the gym CONSISTENTLY will pay off far more than killing yourself inconsistently.
  3. Your cardio is longer than your weight workouts. Stop that. Shorten cardio time to 20-30 minutes a day (especially if you want some muscle), 3-5 times per week. Focus your strength on building the body you want, not tearing it down.
  4. Pre and post workout nutrition is all over the place. Again, I can help with that :)
  5. You don’t really have a plan. Magazines make working out look so cool, but if you are hopping from one big thing to the next all consistency is lost. If you cannot figure out what works best for you, consider hiring a coach to help you get started. The beauty of the internet is that your coach is just a click away.

These can be just a few things that are stopping progress. Check in on them and get the help you need to see the results you want.

Keep living fit!

Michelle