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

Fun Friday! Healthy Holidays Weight Loss Q&A 2

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 :)

How to Drop 10 FAST pt.1

I have gotten so many requests for this kind of post it is INSANE! So here we go….

This is the first part of drop 10 fast and I’ll be posting a video about it later this week. Today, we attack the basics of fast weight loss. Please be advised that this is for those special occasion kind of things and should NOT be relied upon for weight loss in general. This is what you do before a reunion, wedding, family gathering, etc. These are tricks that work and I use them myself before shooting photos and videos. Today we tackle nutrition. You do realize your nutrition (or lack thereof) is over 80% responsible for your results right? Just checking to make sure we’re all on the right page!

First off, your water and fiber intakes must increase at least 2 weeks out from the big event. Note that both of these will decrease later, but for now focus on getting them up! Drink 128oz (or 1 gallon) of pure water per day starting at least 2 weeks out from your event (only have a week, go ahead and start!). That’s a gallon for all you mathletes out there. Yes, a gallon. And by the way, that’s clear water: NO crystal light, NO tea, NO flavorings. I’ll be real honest with those of you who say you don’t like the “taste” of plain water right now. A) If your water “tastes” funny you either live somewhere funky, or most likely live off of processed junk that needs to be eliminated from your diet; B) Suck it up. You have a goal, this is how you reach it, STOP trying to make everything easier as that is how we all accumulate our extra 10 pounds in the first place. Moving on… Fiber intake must go up as well. You need at least 35 grams of fiber in your daily diet. The average American diet falls in the below 10 range. Read that again, then tell yourself you are NOT average. You have a goal, and now you know how to reach it, rock on. You can increase your fiber intake from your fruits and vegetables, brown rice and quinoa, as well as a fiber supplement like Benefiber and such (just make sure you can tolerate it).

Next, you’ll add and take away. You’ll add warm water with lemon and apple cider vinegar (if you have stomach issues such as ulcers, skip this part!) EVERY morning as soon as you wake. After a couple of weeks of this, you’ll be turning into a fat burning machine as this concoction helps to clean the liver (and kidneys) which is a huge player in fat burning and fat loss. You’ll also add 3-4 cups of green tea (it CAN be flavored, but no sweeteners) per day AND lots of veggies! No butter or salt on these. I keep frozen ones on hand and throw them into everything. I also keep in-season raw veggies chopped up and ready to nibble on. What you’ll be taking away is any sugars (especially fake sugars such as Splenda and Sweet N Low) and processed foods (a whole meal in a box? I think not). Plus you’ll eliminate 500 calories from your daily intake by taking out said sugars and any “heavy” starches such as baking potatoes, white bread, white pasta, etc. For my fellow coffee lovers, that means creamers will leave your coffee as well.

Before you start to get overwhelmed, we are talking about losing a long-term weight loss goal in a short-term time frame. So, what we are focused on is getting the water weight and bloating off first and foremost. So, don’t get your tail feathers in a tussle over the rules, we’re talking 2 weeks at most here.

Last part (for now), is that 1 week away from whatever event you have (even if it’s just the “I want my pants to fit on this day” event) eliminate dairy from your diet. Yes, you read right. I am not a big fan of eliminating total food groups and this will only happen for 1 week, no more! The deal here is that dairy is processed (it needs to be for most of us) and it can cause a LOT of bloating to occur. Then over time that bloating gets worse. Just 1 week without dairy (you may replace milk with rice or coconut milk, but no soy) and you’ll see and feel a difference. Soy products contain estrogen in them (which is why women going through menopause find it helpful) and will make the body hold on to fat.

OK, so that is the nutrition basics of dropping 10 pounds quickly. Keep in mind, we’re dealing with bloat and water weight here, this is NOT long-term fat loss.

Of course, there is always the factor of working out and I will address that in-depth this week. There is a specific way I structure workouts for this particular goal since I don’t want to cause inflammation and water retention in the body. I have been able to help many clients who have to lose 10 pounds for special occasions and even work and insurance issues, so I know it can be done if you put your full commitment to it.

You can always check out the cleanse I posted about as well, but this is slightly different and requires very little extra cost.

I’ll see you later in the week to cover the rest!

Be HEALTHY!

Michelle