Mmmmm, the fresh smell of a new year! How to make this year totally rock :)

Picard new year

 

Happy New Year to you and yours!

There’s nothing quite like that FIRST Monday of a brand spanking new year right?

Full disclosure, I’m in my pj’s and seriously contemplating another cup of coffee……and it’s 2 in the afternoon.

I did workout already! Then I showered and put pj’s on, cause that’s how I roll.

In honor of a NEW YEAR, I have some goodies for you today :) Are you excited? Cause you really should be……

Goodie number ONE:

Resolutions! Are you a resolution maker? Or do you refer to them as goals, life plans, wishes, or dog gone it I will do it this year???? Whatever you want to call them, I have some tips on how to crush your life and come out winning.

  1. Make it positive. Instead of the bland “I’m going to eat less” (what the heck kind of goal is that anyways?!?!?!?!), try a more positive spin on it. Something like, “I’ll add vegetables to one meal a day” is both positive and doable AND it really does help change your health for the better. Instead of viewing exercise as a chore, put a positive spin on it by trying some new things you might enjoy. Think outside the box and see what happens. Just remember, keep it positive.
  2. Avoid overcommitment. We all tend to have commitment issues. Those issues seem to be blaringly loud at the start of a fresh year. On New Year’s Eve we vow to hit the gym 5-6 days per week, cut out any and ALL junk food, down our own body weight in water, forgo sugar in any form, and never drink alcohol again…..then we wind up killing ourselves at the gym, hating the fact that one is so easy to get to (cause there goes that excuse), choking down dressing-free salads and dry chicken breast, and forcing a restless sleep out of our bodies. By Friday evening we are crying into the warm arms of a hot pizza, sipping our second glass of wine and binge watching Netflix. We have a food hangover Saturday and simply want to crawl back into bed….SLOW DOWN NELLY! The problem isn’t the commitments, but the amount of them. Changing EVERYTHING overnight is a shock to all of your systems and you end up overcommitting and underdelivering. Then, you just feel poorly about yourself. The fix? Focus on ONE habit change per week and you’re SURE to see results.
  3. Pay the MOST attention to the small stuff. Did you know that there truly are only 4 things that matter when it comes to fat loss and physique goals???? No lie. They are simple things that can change EVERYTHING for you once you learn to pay attention to them and master them. So why aren’t people everywhere focusing on these things and seeing results? Because these things aren’t flashy and don’t come with free T-shirts. They seem way too easy, but I am here to tell you this is what counts! Want to know them? Of course you do! Simple….

1) Quality nutrition

2) Mindful movement that includes the foundations of strength training, cardio, and flexibility

3) Sleep

4) Stress reduction techniques

Four simple things that yield BIG results. It may seem too simple to work, but it’s in the simplest things that we create the most effective habits.

Confused where to start? I’ll be offering an online challenge group to help you master the basics and you can sign up for information at the end of the post.

Goodie number two:

I’ve been working out at home lately (forgoing the gym for the time being) due to some medical issues and just the fact that I’m a bit of a homebody.

So, here are a few of my very FAVORITE things happening right now to help you see your very best self :)

BEST website for all things weightlifting: bodybuilding.com

My favorite blog of the moment: Thrive Personal Fitness

Awesome workout STREAMS: Beachbody On Demand I like P90X2 and X3. They do NOT offer the newest releases of other workouts, but old favorites (I do a lot of TurboFire) are on there and the cost is better than most streams

My favorite YOGA channel: Yoga with Adriene

Supps I’m Into: ONNIT I like the alpha brain, Matcha tea and coconut oil

OK, that should keep you rolling for now!

Get this year off to a good start…..even if you’re lucky enough to be in your jammies ;)

Michelle

 

If you want to know when the next ONLINE challenge starts and what it’s all about, hit me up here….

 

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

FREE Workout Wednesday! Total Body in 10

1 move (ok, 3 but who’s counting?!?!) to get your whole body. Planks rock! Keep telling yourself that ;)

Whoo, it’s also a throw back. I was softer around the middle…and blonde. See what happens with consistency?

 

Weekend Motivator

Ya’ll know I am a HUGE fan of the strength training component of fitness.

That is why I do love hanging out at Bodybuilding.com and I always get to meet inspiring people. Laura McGraw is one of these people :)