ALL New Stuff…..

Well….hello there….

gym creep

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

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

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

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

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

trainerize Slider-Banner-2

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

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

TrainerizeKB

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

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

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

trainerize meal-plan-promo-email

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

Important Notes:

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

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

In Person Training VS Online Training

well HELLLLOOOOO there!

It has been forever since I’ve shared a post with you, and I apologize, but I’ve been a little bit BUSY.

Once you’re all caught up on that, you’ll be happy to know that living the majority of my life in a gym has really helped to inspire what I hope will be incredibly helpful posts.

So let’s dig in to today’s post and hash out the benefits of different types of training.

One of the biggest issues facing training today is that it has been cheapened by its own. Trainers who deal under the table and use fitness facilities without expecting to pay has driven facility pricing up and the professionalism of training down. This is a pattern that professionals like myself are trying to fight.

So, how do you know if you’re getting a GOOD personal trainer?

Well, for starters I would recommend being a bit more picky when choosing your personal trainer.

Think of your personal trainer as a part of your medical team. Would you go to just any old doctor off the street? Your trainer should be chosen with care.

Once you have established how to pick a trainer, the question may then be if you should hire an in-house trainer at your local gym or an online trainer. And here is where it can be tricky….

Training is not regulated. Anybody can open an online training business and call themselves a personal trainer (or worse, a celebrity trainer).

fake personal trainer

One BIG upside to hiring an in-house trainer is that most gyms require a national certification and they make sure trainers keep up with continuing education credits.

So, when you looked in to that online trainer who charges over $100 a month, did you research their credentials? Do your homework and keep yourself protected.

Another issue with training is what I believe to be the BIGGEST thing an in-person trainer can help with: FORM.

A hands on trainer can help make minute adjustments that lead to better muscle recruitment which will in turn help you reach your goal faster. These adjustments need to be made in person, cause I don’t care how awesome you think you are, Skype won’t cut it when you need to truly make adjustments. Hands on adjustments make all the difference in the world AND help to prevent injury.

In house trainers can also help you to track progress more effectively. PLUS, if you struggle with getting workouts in, an in-house trainer is a great way to set up that habit. My clients are given homework to complete each week and I ask them to check in with me at the gym, even if they don’t have an appointment that day. This ramps up the accountability factor we all need.

Are all trainers created equal?

Absolutely not!

I am blessed with a staff of trainers who are willing to continue to learn. A lot of trainers are only willing to go as far as the money. A good trainer will give you more than you paid for. A great trainer will depend on science to blow theory out of the water and help you reach your goals faster than you thought possible.

ron b science

So, how do you pick a trainer?

Do your research.

If a trainer is dealing underhanded and unwilling to pay a gym to train there, they won’t be fully committed to you either. An online trainer should be researched just as carefully and make sure you’re not simply looking at pictures……you can get those anywhere.

Seek out referrals for a good trainer in your area OR check out ideafit.com for a listing.

Is training cheap?

I wouldn’t trust it if it were. Good training will encompass the entire lifestyle, so it should take a chunk of time out of the trainers schedule. Consider this when looking at trainers. Also consider the fact that the better and more experienced the trainer, the more expensive they will be.

When it comes down to the nitty-gritty for training, you are paying for far more than that 1 hour session. If you’re lucky enough to get a trainer/nutritionist combo, then you should be getting plenty of nutrition education along with strength training, exercise sequencing, cardio workouts, flexibility training and core work (every day with me is core work). This is why training should be considered an investment. If your trainer doesn’t take your investment seriously, find another trainer.

no free training

Training is a great way to get results, stay injury free and develop a love for fitness…..IF you find the right fit.

Keep on moving,

Michelle

 

 

Motivation Monday: A Peek into My Personal Training

 

***DISCLAIMER: this post is to give you an insight into what I am currently doing during this season to train for figure. It is meant to inspire and help others, but should not be taken as a replacement for training and/or medical advice.***

guns

So, normally I am just spouting off ideas of what you can do to reach your goals right? And that’s GREAT….but it may be nice for you to know that I am human (or so people keep telling me) and have goals as well. Today, I’m give you a tour of my training and nutrition plan as is at this moment. Ready to peek into my personal life? Let’s go!

THE GOAL:

I am competing in 2 figure competitions in 2015. The first will be March 28th and the second will be May 10th. If you’re unfamiliar with divisions in competitions, FIGURE are the gals who are lean with a nice amount of muscle definition. I can compete in the Bikini division now, but wanted to push the envelope even further for myself (that is NO disrespect to bikini competitors, ya’ll rock!). So, the goal of the moment is to put on muscle and lots of it. I have to be mindful of nutrition because I do NOT believe you have to put on FAT to put on muscle (call me crazy, but I call it science). I’ll be walking you through both AND give you a link to my workouts as well.

THE WORKOUTS:

Right now I wake up about 3:55 a.m. and START THE COFFEE :) I get dressed, grab my coffee and supps, and try to hit the gym by 4:30 a.m.

My weekly split looks like this:

Monday: BACK

Tuesday: SHOULDERS/ABS/Cardio (maybe 20 minutes)

Wednesday: LIGHT LEGS

Thursday: BACK

Friday: CHEST/ARMS/SHOULDERS

Saturday: HEAVY DUTY LEGS (I usually lift around 50K pounds this day)

Sunday: NOTHING….absolutely nothing. This is the Lord’s day and I use it to worship and rest….and work the church parking lot once a week :)

This split will probably change in a few weeks, but right now it works. I need to grow the width AND thickness of my back, so it gets worked heavy 2x per week. I’m also hitting shoulders 2x per week, but they are responding VERY quickly. Legs are hit twice, once for development and once for conditioning. I added some MMA work last week, but have to be careful with anything that will cause my back to lean out as I am already quite lean there.

Want to see my workouts? I track them ALL at Bodyspace. You can find them under my workouts. Just remember to adjust sets/reps/weights to your goals and current fitness level.

This particular week is an UNLOADING week. Basically, I’m taking the load of exercise down a notch to give my muscles the chance to adapt. I did it this week because I was starting to feel quite fatigued and having a little longer recovery periods. How I accomplish an unloading week is pretty simple: the VOLUME of exercise decreases. I don’t want to decrease the WEIGHT, just the volume. So, for example, I normally do 5 exercises 5 sets on back day. Today I cut the sets to 3. I don’t want to decrease weight, just the time under the load. This will amplify recovery and I’ll be ready for higher volume AND weight sets next week.

How do I know this?

education You know I LOVE certifications! My newest one :)

NUTRITION:

My nutrition stays very steady and I have found what works best for ME. Please note: following somebody else’s nutrition plan can be detrimental to your goals! You have to figure out what works best for you. Below is an example of my plan. I usually have a 50/30/20 split in macros.

Upon waking: 6 oz coffee mixed with 1 scoop protein powder (my fave drink of ALL time)

During morning training: 1 scoop SIZE ON with water

Meal 1: 1 serving gluten-free cream of rice cereal with 1 scoop chocolate protein powder and 1 tablespoon peanut butter

Meal 2: 5 oz chicken/steak OR 7 oz tilapia, 1/2 cup rice, 1 cup veggies

Meal 3: same as #2

Meal 4: 1 apple, 5 oz chicken, 1 cup veg

Meal 5: 7 oz tilapia OR 5 oz salmon, 1 cucumber

Meal 6: 1 scoop chocolate casein/whey mix, heated gently and mixed with 6 oz water and 4 ox unsweetened almond milk (basically protein hot cocoa)

I’ll get into the supplements later (drat!), but will be sharing what I have found to work WONDERS. I do take a multi-vitamin daily and recovery supps. No fat burners or anything excessive though.

As you can see, I eat a LOT! I can maintain my weight easily around 2500-2800 calories (I totally realize this is a BLESSING!) since I reversed myself out of chronic diets and beefed up my metabolism. This SHOULD make cutting a little easier when prep actually starts (around Christmas, cause I’m crazy). I do a reefed when needed, but right now that’s only every 3 weeks or so. I do not have cheat meals regularly as I have found that the more balanced my nutrition the less I crave anything. A treat for me may be some dark chocolate or even a piece of pizza (healthy pizza) and those fit easily into my macros.

Some other GREAT news is that I got my first sponsor (woohoo! Official ATHLETE!) and you can find my page and supps HERE. So check it out, cause the more the page hums the more my sponsors love me :)

That’s the basics. I will be keeping track of my prep on INSTAGRAM and YOUTUBE, with a few rare posts here. Thanks for your love and support!

Michelle

 

 

Encouragement of the Day: Creating HABIT

Run 10 Feed 10: Presented by Women’s Health Magazine

OK, so I’m going to post about running…..don’t get scared!

The annual Run 10 Feed 10 is coming up faster than Kara Goucher, and we need to get prepared.

Women’s Health Magazine has been kind enough to send me ALL the info we need to get involved AND a coupon code so we can get involved on the cheap :) Keep in mind, the coupon is for Houston, BUT the Run 10 Feed 10 campaign will be taking place all around the nation…even virtually.

Run with us and you can help feed hungry people in your area.

run 10 feed 10

WHO: Join Women’s Health Magazine, FEED, and thousands of men and women runners in the fight against hunger.

What:  This fall, Women’s Health magazine will once again host its signature RUN10 FEED10 event with a mission and is heading to Houston, TX. Women’s Health and FEED, the organization founded by philanthropist and social entrepreneur Lauren Bush Lauren, partner for this race series to motivate consumers nationwide to help fight domestic hunger. The concept is simple: run a 10k, feed 10 people. Last year, RUN10, FEED10 raised 1.5 million meals, and the magazine hopes to provide even more in 2014. The money from the registration and fundraising efforts will go to support food banks in the nearest Houston metropolitan areas.  Also included in the registration fee are a 2014 limited-edition FEED bag and a FEED bracelet as a special finisher prize. The day will include:

·      An unforgettable experience running at 10K for those in need

·      Pre and post race activities

·      Tons of freebies, experiences and giveaways

·      Special guests and more…

Where:

FINISH STRONG SPORTS

6426 Washington Avenue

Houston, TX 77007

 

REGISTRATION:

$35 for early registration.  Sign up for Run10 FEED 10 at www.run10feed10.com. Use code R10F10PR for a $5 discount! That’s a Pumpkin Spice Latte at Starbucks :)

run 10

 

FUNDRAISE OR DONATE!

If you fundraise for RUN 10 FEED 10, there’s no minimum fundraising goal. Raise $5, $10, $100 or more — whatever you can do! All money raised will help those in need. Team up with other participants to fundraise for RUN 10 FEED 10. Join a team or create your own so that we can make sure the funds are distributed to your community! Every dollar amount counts.

For those who don’t consider themselves runners….

To donate, visit the RUN 10 FEED 10 Crowdrise site and click on the red box that says “DONATE” on the right side of the page: https://www.crowdrise.com/womenshealthrun10feed10

BONUS!!!!!!

SHOP WITH A PURPOSE!

SHOP with Women’s Health and PlanG and earn giving dollars with your favorite retailers. Donations earned with each purchase will go directly to The FEED Foundation on behalf of RUN 10 FEED 10. You’ll transform your everyday shopping into feats of purpose! Here’s how it works:

1.    Install the PlanG shopping app for your web browser, and run through the one-time setup in seconds.

2.   Customize your settings with a few simple clicks.

3.   Shop at your favorite brands to collect your extra giving dollars.

4.   It’s totally free! The FEED Foundation gets 95% of your donations. PlanG only receives 5% (to help pay the rent).

5.    Download the app and start shopping!

 

 

ABOUT RUN10FEED10: Women’s Health and FEED are partnering for the 3rd annual RUN10 FEED10 10K race series to motivate consumers nationwide to help fight domestic hunger. RUN10 FEED10 has raised over 2.5 million meals to support the cause, and in 2014 the bar is set even higher. The concept behind RUN10FEED10 is simple: run a 10K and feed 10 hungry people in your community. Timed 10K races will take place in New York, Chicago and San Francisco. Those living in Boston, Los Angeles, Denver, Phoenix, Atlanta, Houston, Minneapolis, and Washington D.C. can participate in one of the Women’s Health “Fun Runs,” and if runners don’t live in one of the RUN10 FEED 11 host cities, they can still participate by registering at RUN10FEED10.com to run a 10K in their hometown. Kicking off the event series in New York City on September 21, 2014, thousands of participants will run down the West Side Highway for the timed race ending at Pier 84 at Hudson River Park. A post-race wellness festival will feature yoga sessions, nutrition, beauty consultations and great giveaways from sponsors.   The RUN10 FEED10 races in Chicago and San Francisco, and also feature a robust wellness festivals post-race. Women’s Health is excited to partner with “Good Morning America,” the Emmy Award winning morning show, to bring RUN10 FEED10 to households nationwide and inspire viewers to run for the cause. Chief Meteorologist, Ginger Zee, will host the New York City flagship event, running alongside the participants.www.run10feed10.com

Check out more from Women’s Health Magazine HERE

 

The Struggle

Hey folks!

Welcome to near the end of the week (for most of us at least). Today I have one thing that I am truly trying to accomplish: BE REAL.

It has come to my attention that there truly isn’t enough real in the world today, especially the world of fitness. I’m attempting to change that and in the spirit of Ghandi….I’ll be the change I wish to see in the world :)

As many of you may know, I have a BRAND NEW project launching in just DAYS! Stress is becoming a daily part of my life and if I’m being real then you must be told that I don’t deal well with stress. This is real life people.

commercial prep

In the midst of filming for the launch of the new membership site (full deets next week…and it’s SUPER awesome), getting all the content done and trying to keep up with training clients, I had a few other things on my plate as well.

I am the mother of a 15-year-old driver. He is an excellent driver, but if I were to tell you that my heart doesn’t skip a beat thinking about all that is to come, I wouldn’t be very real. I celebrated my 16 year anniversary with the best gift God ever gave me, my sweet and supportive husband. School ended for my kids, which any mom can tell you means that the activities have only just begun. There was also a mission trip and ongoing missions in between all of that. Compiled with all of that, I began having major health issues that rendered me bed-ridden and about 15 pounds heavier than I was in May.

sick days

Why do you need to know any of this? Well, I think we can ALL fall into the false lie that people actually have it all together. I spent a lot of my sick time scrolling through Instagram (as Facebook just tends to upset me) and comparing my couch potato existence to the active lives of seemingly perfect and awesome people. One incredibly important note here is that I have overworked my body into a state of chronic inflammation (which I talk about often) and stress compiled through my overwhelming thoughts and feelings simply makes it worse.

So, what has been happening that has me down? I’ve been listening intently to the wrong voices in my head. I sat yesterday to create a cool little promo video for the new site and I automatically regretted that decision. I looked up pictures of myself just a few months ago and almost felt shame that I wasn’t “as good” as I was then. It’s a slippery slope to get caught up in, and I dove in like a cool pool of water on a hot Summer’s day! By now you would think I know better. I mean, I work in health and have counseled many people off the edge, but I still have very little patience with myself. I keep thinking my body should just comply….is that just too much to ask?

I started to lose who I was, as I think many of us do. I began to think “IF ONLY”. You know the thoughts I’m talking about:

  • If only I had more control over my body.
  • If only I could just get over it.
  • If only I could bring myself to work harder.
  • If only I could go back to where I was then.

The list can go on and on, but you get the point. It’s a pity party without any favors. While the inflammation makes its happy home in the nooks and crannies of my 36-year-old body, I feel swollen, fatigued, and flat-out washed out. So, I decided to take a break…. Now, I have taken breaks before, sometimes up to 3 days! Shocking. You see, I fall into the same assumptions many of you can be prey to as well. I think I have to do it all…or suffer the dire consequences. I have vowed that this break will be different. For starters, it will last MUCH longer. I’m kind of thinking all Summer long really. I want to drop all overbearing expectations of my body (I mean, I’m not competing and my 15-year-old son would be MORTIFIED if I wore a bikini anyways, so no time like the present!) and focus more on the ENJOYMENT factor of life. Who cares if I don’t have cellulite if I’m still NOT happy with what I do have people?????

So, what will this break look like?

  1. YOGA. Yep, every single day. Sometimes it will bust a sweat, sometimes I’ll just put my legs up a wall and breathe….either way, it works.
  2. Taking the time to thank my body for WHAT it does, not HOW it looks.
  3. Nourishing my body: no potions, powders or pills for the next few months…just whole foods and plenty of water.
  4. Weekly date nights. We can stay in our room or go out on the town, just so long as I reconnect him weekly away from work and future plans.
  5. New fitness adventures (but staying pretty safe). I want to face some fears (my bestie wants me to try roller derby…I’m thinking there is no time like the present!) and try some things I’ve put off (HOT YOGA) due to my social issues.
  6. Daily journaling. I still have quiet time everyday, but I want to take the time to journal and get some thoughts OUT of my head before they can take root and cause problems.
  7. PLAY. Whether it be in the kitchen with my kids or on the rink with my bestie, I need to bring an element of play back into my life.

date night

One great thing of being couch ridden is that you can take the needed to evaluate what it is you truly WANT to do (I fully encourage you to do this same thing, sans the sickness) and it has led to some changes for me. I have 2 things I not only love to do, but also fully and completely believe in: FOOD and YOGA. These 2 things can change a life. So, I’m going to be doing more of them during this off time.

What’s my challenge to you then?

  • Take a little time to re-evaluate your own life. Yes, it can be scary to think about, but it can also be very rewarding in the end.
  • Instead of adding more to your plate to try to make life better, try taking some away.
  • Sit in silence with just yourself for a little while and imagine the life you want to live and leave behind.
  • Try breathing deeply for 3-5 FULL minutes.
  • Let go of expectation and live in the now.
  • PLAY.

Life only comes around once. Some get a second chance through life altering circumstances such as illness or even the death of a loved one…the good news is you need not wait for a grand life-altering occasion; you can change your life for the better starting today.

Until next week,

Michelle

yoga glow

 

Thirsty Thursday: #CHEATCLEAN Recipes

Welcome back to National Nutrition Month!

What is food if it’s not enjoyable? Well, technically it is fuel, BUT if you don’t enjoy your fuel then you’re not very likely to stick with it right?

So, today I am presenting you with 4 (yeah, I said 4!) #cheatclean recipes to keep you trim and fit, but also satisfied. :) ENJOY your food!

The common ingredients you will need for these recipes are Quest Bars and protein powder. I’ll list what I use, but I always recommend you experiment! All items can be purchased at bodybuilding.com

protein PB cup

1) #CHEATCLEAN Peanut Butter Cups

I’m a Reese’s PB Cup ADDICT! And these come pretty dang close in taste, up my protein, and don’t jack up my hormones with all the sugars. Super easy recipe:

What you will need:

Foil muffin tins and non-stick spray

1 scoop BSN Syntha 6 protein powder in Peanut Butter Cookie mixed with just enough water to make a paste

1 scoop BSN Syntha 6 protein powder in Chocolate Peanut Butter mixed with just enough water to make a paste

What to do:

LIGHTLY spray muffin tins (makes 2 big ones)

place about 1/2 chocolate pb mix into both tins

Place in freezer for about 10 minutes

Place peanut butter cookie mix on top (the whole mix between both cups)

Freeze for 10-15 minutes

Place the remaining chocolate pb mix on top and freeze until done….or in my case, until you just can’t wait any longer.

Peanut Butter yumminess for less than 6 grams of sugar! WINNING!

oreo brownie bites

 

2) #CHEATCLEAN Oreo Brownie Bites

What you will need:

1 Quest nutrition Oreo cookie bar

1 Quest nutrition brownie bar

1 thank you letter, ready to be sent to Quest Nutrition.

What to do:

Preheat oven to 350 degrees F

Place a bit of plastic wrap over a plate

Tear both bars into pieces and microwave for 20 seconds

Wrap plastic wrap around Quest bars and SMOOSH

Transfer your smoosh to a small baking dish

Bake for approximately 6 minutes

Cut into squares

Write thank you card.

 

chocolate ice cream

3) #CHEATCLEAN Chocolate Heaven Ice Cream Dream

What you will need:

An ice cream maker…seriously, they’re like $20. Go get one, I’ll wait…..

1 scoop Chocolate Shakeology (I chose this for nutrient density, YOU may use any chocolate protein powder you like….it’s not an anarchy here)

1 scoop Syntha 6 protein in Peanut Butter Cookie

1 spoon natural peanut or almond butter (um, I use BIG spoons for this, but feel free to use a tablespoon)

6 oz unsweetened almond milk

1 zucchini, peeled and chopped (don’t wrinkle your nose at me! just do it…)

What to do:

Put it all into the blender, put the lid on  (DUH) and let it rip!

Pour into ice cream maker

Try not to look too desperate as you stalk ice cream make for the next 10-15 minutes

Enjoy :)

BTW: If you’re totally against modern technology and refuse to purchase an ice cream maker….place in container and freeze for 1-2 hours.

peanut butter stuffed cookie

4) #CHEATCLEAN Peanut Butter Cup Stuffed Chocolate Chip Cookie (OH….YEAH)

Um, words cannot express how deliciously delightful these are….do NOT share. I warned you :) If you share people will always be at your house…it’s dreadful.

What you will need:

1 Quest Nutrition Chocolate Chip Cookie Bar

1 Quest Nutrition Cravings Peanut Butter Cups Pack (you’ll use 1. feel free to nibble on the other, OR you can make a cookie for a very dear loved one)

an oven…

A phone! So you can take a pic of your cookie and a pic of your hot body and say “HA!” cause you have totally figured it out…

What to do:

Preheat oven to 350 degrees F

SMOOSH halves of the Quest cookie bar and place one on lightly sprayed cookie sheet

Place a peanut butter cup in the middle

Place other SMOOSHED half on top and close up the sides as best you can.

EAT any chocolate pieces that fall off…

Bake for 3-5 minutes

Find a dark corner to indulge your taste buds and have a little party all to yourself…cause we don’t share these.

 

There you have it. 4 awesome recipes that will revolutionize the way you see “diets”. I hate diets. I spit on them…but not after I’ve eaten a cookie cause I don’t waste that stuff.

Open your mind, realize that you are full of AWESOME potential just as you are RIGHT NOW. You don’t need to lose weight or get swole to live to your fullness…start now and it will come. #youareenough

Grace, peace, chocolate and a few lunges,

Michelle

rockin abs

Want abs like these? Head over to the NUTRITION tab to see how you can get in on Nutrition Boot Camp OR personalized nutrition counseling. Have your treats…gain results!

 

Tough Love Tuesday: Think Like an Athlete, Expedite Your Results

How to deal with setbacks

I’m blogging today from my phone for a couple of reasons.
1. My computer has taken a few rest days :-/
2. I seem to have contracted the flu.

Double whammy right?
It’s been years since I’ve been really sick enough to take a personal sick day. Normally, it’s my kids :-)
Anyways, when you get all gung-ho about your training program and then become derailed by sickness, injury, or life, it can seem hard to get back into it. Here are a few tips I use to keep myself training for the future….even if I’m stuck in my bed.

1. Know your limits. When you’re dealing with sickness, the basic rule is a fever equals NO working out. Sometimes, if we force the body to workout when it is fighting off a virus, we’ll actually make things worse on ourselves. You won’t undo all your efforts with a few days of rest! But you will if you force workouts.

2. Hydrate. Whether you’re sidelined with an illness or injury, make sure you are still getting your water in. This can be difficult as we are usually not thirsty. Set the timer on your phone for every hour and get 16 ounces in each one. This will actually help expedite recovery.

3. Stay motivated. Right now I am keeping training books and magazines around me and planning some awesome comeback workouts. Even if I can’t get to the gym for the next couple of days, I can stay focused and motivated.

4. Catch some sun when you can. A short walk or simply going to get the mail can brighten your outlook. It’s not called the sunshine vitamin for nothing! Vitamin D is essential to building the immune system and fighting disease.

5. Remember hygiene. Ok, I know this sounds basic, but we can get sick to the point where a simple shower wears us out. Really, for yourself and your loved ones….. Take care of yourself! Your body will respond favorably, as will your loved ones :-) .

6. Think good nutrition. When we’re sick nutrition and meal plans can fly out the window. Nothing tastes right and cravings can take over. Have a plan and try not to let the junk food linger in the house. These cravings stem from the body needing to be taken care of. Consider having a large pot of veggie soup on hand as cooked vegetables settle easier on the stomach. You don’t need nearly as many calories if you’re stuck in bed (like me!) but don’t starve all together. Keep portions small and light and strive for high nutrition.

Hopefully, you’re feeling better already!

Remember to care for your body on a day to day basis and it will return the favor.

Until next time, have a healthy day!
Michelle