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.

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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 ;)

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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.

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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!

National Nutrition Month Close: How to Get from A to Z

Hello Lovelies!

As we end the month of March (yes, END!) I wanted to share a few key point that will help in your journey.

Let’s recap just a little though…

THIS was me on January 13th of 2014.

Januray 13 2014

It’s not the worst shape those abs have ever been in, but I wasn’t doing too well internally and my nutrition focus had become quite distorted. Even the most learned of nutrition professionals can resort to lifelong habits…

So, here was my plan:

  1. I entered a contest online (hey, everybody’s watching then)
  2. I set upon research about tried and true nutrition…not diets
  3. I started logging foods like a mad fool….but always making sure I logged the time of day, how I felt before and after
  4. I changed my workouts several times to find what suited my body
  5. I focused on NUTRITION, not food

March 20 2014

This pic was taken February 13,2014

This was upon the implementation of HIIT training.

Now, HIIT seems to be confusing most people, so let’s get to it:

H- High

I- Intensity

I- Interval

T-training

Some people will try to sell you a magic HIIT formula, but that’s bogus. HIIT is a style of training. Here is what mine looks like (I use a Tabata timer, and I will save that for another post): I pick 5-10 exercises, depending on if I am focusing on certain body parts OR total body. I set my timer and hit it HARD from start to finish. HIIT in truly about intensity. That means I can cut my workout time down to 20-40 minutes and still see results.

Come March…I was losing my butt (everything I have back there is built, not blessed!). So…my eating style changed to accommodate some internal digestive issues (don’t judge, we all get them!) AND I switched my training up a bit…

rockin abs

This pic was taken March 23, 2014 I was pretty pleased with my abs since genetics will dictate those puppies don’t pop. When I tell you I work HARD for that, I’m not lying.

So what changed?

I gave Intermittent Fasting (the LIFESTYLE, not the diet…) a try. I’ll be going over this style just a bit in the Nutrition Boot Camp and will blog about in a couple of months.

I kept the HIIT workouts on 2-3 days per week, but added HEAVY, slow lifting  3-4 days per week (note: I usually workout 5-6 days per week).

Do I sweat as much lifting heavy weights only 4-6 times? Maybe not right off the bat, but THIS style has been proven to rebuild the metabolism by changing the hormones. Does it work? For me, it does :)

So, what do I suggest to YOU?

  1. Get to know YOUR body. Strop following what other people are doing…cause you totally know you just wrote down what I did. Stop that! Can you pick something to try? Yeah, give it a few weeks and see how you respond.
  2. Track your macronutrients. This is the pivotal point that will change EVERYTHING. How? I cover that…in the Nutrition Boot Camp!
  3. Be a little flexible. Be willing to make changes as needed.
  4. Get help. Whether it be nutrition or training, seek out a little extra help to get you there.
  5. Set your goals and be CLEAR. What do I mean? Well, I had to ask myself this question: “Do I want to be super lean OR really strong?” Is it impossible to be both? Not really, but you can’t train for both at the same exact time. Right now, I would like more muscle to my frame and I want to challenge my strength. Therefore, my eating and training will suit those demands.

Follow these guidelines to push you towards your goal and you’ll see results…maybe in just a couple of months :)

Michelle

 

 

Learning a new way

Good Wednesday Morning!

Today we’re discussing food (what else?!?!) and how it really affects us.

You see, all too often we labor under the delusion that food only really matters to the tongue, so if it tastes good then we are happy with it. WRONG! Food does so much more than satisfy a momentary craving. Certain foods can help to increase digestion while others can slow it to a stand still. THIS is metabolism at it’s finest. Our bodies spend about 50% of our energy just digesting food. If our daily diets are full of foods that take the metabolism down in speed due to overhauling the digestive system (and that workout you had planned? Forget about it!), then we can spend almost 80% of our energy just trying to fix our culinary faults. Don’t worry, there is hope :)

The hope for our intestinal future lies in our food choices themselves. Choosing foods closer to their natural state will help aid in the digestion and absorption of nutrients and minerals. This way we are getting what we intended to get from our foods: energy. After all, that is really what food was created for….to give us the needed energy to live. Somewhere along the line we got all confused and I’m here to try to bring us back.

Now, you may be thinking, “But eating healthy is so BORING!”. And to you I say, keep fooling yourself Einstein. That’s an excuse for you to lazy out on what you were created to do in the simplest form: take care of yourself. Just yesterday my daughter and I spent a little time in the kitchen and prepared roasted new potatoes with fresh herbs, sweet potato fries, juice baked chicken breasts, white fish poached in coconut oil and ginger and lemon, mixed veggies and even some home-made bread. We even had time to run the juicer and make fresh juice for the next couple of days and some smoothies to keep in the fridge. Boring? In my opinion the brownish slab of mystery meat slapped between to sugar muffins and piled with mystery sauce lacks far more appeal….

See, part of the problem is we don’t want to spend time nourishing ourselves. We have convenienced ourselves into a health crisis, and I’m not just talking about obesity. We have highs of cancer, heart disease, inflammatory disease and even mental issues that plague us. And why? Because we don’t “have the time” to put our health and the health of our families first. Honestly, I cook every day, but never spend more than an hour in the kitchen. I prep after grocery day on the weekend and make meals easier by having a plan. It’s not some strict diet, as you can see from the foods we made yesterday. You don’t need to forgo white potatoes (we have baked potatoes, fully loaded, quite often), pasta or breads to reach your health goals. What you do need is to decide whether or not your health and the health of you family may be worth you spending a little time in the kitchen.

As long as we are on the time subject, if you have the time to watch TV, you can prepare your food. Don’t argue, you’ll lose. I hear people tell me all the time that they work too much and have no time, yet we always “find” the time in our day to watch TV, hang out on Facebook, update Twitter, get lost on Pinterest, take a long bath, read a book, etc. None of these are bad, but they shouldn’t replace your healthy habits, such as preparing your own food. If cleanup is your deterrent, get others in the house to help. Note to moms: your husband and children will not wash the dishes and load the dishwasher like you do…get over it! At least they’re helping. If you live alone, create a clean workspace where you can rinse off used dishes as you prep. I have become quite apt at making one pot dishes just so that there is less cleanup and stress. It can be done!

So, consider what your digestive system would say if it could talk. By the way, it totally can. Bloating, gas, acid reflux, swollen joints, painful muscles, diarrhea, constipation, energy loss, mid-day sleepiness, foggy mind, extreme fatigue…these are ALL signs and symptoms that your intestinal systems are out of whack. Consider taking a little time to get them back where they can do their job efficiently. For those looking to be led through an elimination diet that can help restore the body’s vital energy and digestive function, resulting in increased overall energy, weight loss and less chronic pain and fatigue, I offer those services as well :)

Make it a healthy day today!

Michelle

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Thirsty Thursday: Easy Protein Pancakes

These pancakes can be made in large batches and then frozen in portions of 2. If you workout in the morning, pull some out of the freezer before you start and they will thaw and be ready when you’re done :) They’re yummy, portable and packed with nutrients; everything you need to build a strong, fit body.

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1 cup raw oats

1-1.5 cups egg whites

2 whole eggs

2 TBSP flax-seed (milled or ground)

About 1 scoop whey protein (totally optional)

Mix ingredients together to form pancake batter, then cook through on a skillet or in a pan (ungreased or with small amount of clean cooking oil).

 

 

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I wrap them up in plastic wrap, once cooled, and then place them in a large freezer bag. Be sure to portion before freezing!

I encourage you to play around a bit. I used Peanut Butter Cookie flavored protein (I’m digging Gaspari Myofusion Elite right now), but you can omit it and use stevia to sweeten.

Consider adding spices such as ginger, cinnamon and nutmeg for fat burning pancakes.

You can also add a little cottage cheese to make them moister.

Here’s to your good health, and good eats! There’s no need to give up the foods you love to get the body you want :)

 

Michelle

 

Q and A: Weight Loss Simplified PLUS much more!

Sugar Free Day 1 Update

Since we’re going sugar-free in May, I figured it would be nice to give a little update :)

So, far, so good! although it’s only day #2! LOL My kids are enjoying it and learning quite a bit about added sugar in foods. Instead of the regular honey or natural syrup on the waffles (whole grain, no sugar) and french toast, I am making our very own sweetener. I bought frozen strawberries (make SURE you check the label for added sugars) and place a few of them in a small sauce pan with just about 1 tablespoon of water, a sprinkle of Stevia, and a dash of vanilla extract. I bring it to a boil and let it simmer down from there. The kids love it! I reminded them yesterday that the most important things about this month is to approach it with an open mind. One of the best things you can do for yourself is be willing to fail, especially in the kitchen.

So, if you’re taking the sugar-free challenge, how’s it going for you? What have you noticed about your eating habits?

It’s amazing what you learn by trying new things! Stay tuned tomorrow for a little DVD information. Look closely, I think you’ll recognize somebody!

Stay healthy, stay fit!

Michelle