#workoutwednesday A METCON to get you in shape FAST

Welcome to your workout!

METCON- short for metabolic conditioning. A type of training that blasts the entire body, igniting muscle fibers (both fast and slow twitch) to initiate maximum fat burning (rather utilization) while keeping lean muscle mass….AKA: the BOMB.

OK, so what you need for today’s workout is a timer (you can use a tabata timer OR an app, my fave), a medicine ball, a kettlebell or single dumbbell if you haven’t invested in kettlebells yet.

tabata pro

Ignore the setting up there. You will be setting your timer for 30 seconds of prep (to get your mind right), 45 seconds of WORK and 20 seconds of REST.

This is referred to as negative rest, since the rest is shorter than the work.

You will have 6 cycles (or moves) and 5 tabatas. Your total time (sans warm up and cool down) is 35:00, so it’s short and sweet.

Sip on some aminos between tabatas to ensure maximum energy output. This workout can be done fasted or fed.

The moves:

  • KB Sumo Deadlift
  • Sit and Twist (core work, like a kick through)
  • Med ball slam (add in a squat for extra booty work)
  • Single arm KB snatch (or clean if you’re still working on your snatch) L/R
  • KB swing to clean and goblet squat

Move as fast as you can during the work phase, but make sure your form is key. 35 minutes will be ALL you need and your strength and cardio are taken care of! Ah, the beauty of a good metcon…..

Enjoy and let me know how you do!

Michelle

Strong Camp 28 Photo by Paul Buceta for Strong Magazine

 

Workouts to get in TOP shape for summer

Hello there!

The warm breezes have already started and our air conditioner is getting zero breaks right now…..the countdown to SUMMER is here!

We have less than 6 weeks to summer and I am pumped!

I get excited at the prospect of a fun summer every year, but this summer will prove to be particularly memorable.

How about you? Are you entering into warmer weather ready to take on the season? OR do you perhaps feel as though you wish you had a few more weeks to prepare?

Have no fear!

Today I have some workouts for YOU to implement over the next 6 weeks that will help to tighten your muscle and shed excess fat. All you need is consistency and a bit of a tweaked nutrition plan (see more below).

ENJOY! Oh, and cut your body some slack……it’s been there for you all along. So learn to work WITH it, not against it.

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THE PLAN.

Here’s the deal; you HAVE to lift some weights in order to get that tight and “toned” look you say you want. So, that’s what you’ll be doing.

Three days a week, you’ll be hitting the iron. Monday and Friday will be lower body days, while Wednesday will etch in the upper body.

Tuesday, Thursday and Saturday will be cardio days, adapted to get the most results in the minimum effective dose.

The CARDIO.

Your cardio will be performed in a 2-1 ratio of work to rest. If you are not quite ready for this intensity, try a 1-1 ratio and build up. IF you stay consistent, you’ll feel better in no time.

The minimum effective dose is 20-40 minutes of this type of cardio. If you have a lot of fat to lose, opt for 40 minutes. If you’re just starting out, try 20 and move forward as you can.

Some examples are as follows:

  • Treadmill climb. Warm up for 5 minutes, then set the incline at a level 3 and speed between 3.5-4.5. Walk this for 1 minute. Lower the speed to 3.0-3.5 and take the incline between 12-15. Walk this for 2 minutes. Repeat for the duration of your workout, finishing with a cool down walk for 5 minutes.
  • Step mill. Start with a 3-5 minute easy warm up at a level 3. Take it to a level 6-8 for 1 minute and then a level 8-10 for 2 minutes. Repeat for the duration and end with a 5 minute cool down.
  • Tread Jog. Warm up 3-5 minutes. Take the speed to a fast paced walk for 1 minute, then jack it up to a jog for 2 minutes. Repeat for the duration and end with a cool down walk.

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THE WORKOUTS

Lower body days you will focus on ALL the muscles of your lower body PLUS a little bit of abdominal work. Warm up for 5-7 minutes beforehand.

SQUATS. 1 set of 20 reps to warm up, then 3 sets of 10-15 as heavy as you can.

LEG PRESS. 3 sets of 10-15 reps

DEADLIFTS (bar OR dumbbells). 2 sets of 10-12 reps

LEG EXTENSIONS. 3 sets of 10-15 reps

LEG CURLS (seated or lying) 3 sets of 10-15 reps

CALF RAISES. 2 sets of 15 reps

BACK EXTENSIONS. 2-3 sets of 10-20 reps (no weight added)

PLANK 60-90 second hold, 2-3 sets

Make sure you foam roll, stretch, and cool down before you leave.

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Upper Body Day will give you a well rounded physique and bring balance to your entire body. With tank top season right around the corner, this workout will build muscle and confidence.

Warm up for 5-7 minutes. I recommend foam rolling beforehand.

BENCH PRESS (or dumbbell chest press) 1 set of 15 reps, 3 sets of 10-12 reps

SEATED DB OVERHEAD PRESS 3 sets of 8-10 reps

DB ROW 3 sets of 10 reps

LAT PULLDOWN 3 sets of 10 reps

DB CURLS 2 sets of 10 reps

TRICEP PUSHDOWN (or seated dip) 3 sets of 10 reps

CAPTAIN’S CHAIR (or hanging) LEG RAISES 3 sets of 10-30 reps

Make sure to foam roll, stretch and cool down.

mc-7059 Need help with the weight? Check out THIS POST on how heavy you should go.

NUTRITION

All the workouts in the world will not help if you aren’t fueling properly.

Instead of focusing on taking away, try to focus on upgrading your nutrition. Make pre and post workout meals your top priority for the first week. Your macros surrounding your workouts should have higher carbs and fewer fibers and fats. My go-to of the moment is cream of rice mixed with a scoop of whey protein. I eat it cold pre and post workout and it tastes like pudding :) Other options include whey protein shakes (some, Like LABRADA offer the perfect ratio of carbs, fats and proteins ready to drink), raisins, rice cakes, toast, lean lunch meat, etc. A pre-workout should be taken in 30-45 minutes prior to hitting the workout. Post workout protein uptake usually happens within 30 minutes, BUT research has shown that the body is susceptible to greater protein uptake up to 2 hours post workout. In other words, don’t let that be a stressor.

Protein intake does NOT need to exceed your need. In order to create a lean physique you do need an adequate amount of protein. Try eating protein at every meal to ensure an adequate intake. Vary your protein for maximum satiety. You can try chicken, turkey, fish, lean red meats, game, whey, casein, cottage cheese, yogurt, etc. Take the time to explore and see what works best for you.

Drink PLENTY of water throughout your fat loss phase. I suggest aiming for a gallon a day for most (your tea and coffee intake can count towards this), but start where you are and add daily.

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FINAL THOUGHTS

Remember, the body needs TIME to change. You can expect GREAT improvement with this workout plan in just 6 weeks, but ONLY If you are vigilant and consistent. If you have a lot of fat to lose, know that these 6 weeks will give you a large jumpstart, so don’t get discouraged. Be kind to your body and it will return the favor.

See you soon!

Michelle

 

 

Meal Planning and Prep Made SUPER Easy

Most busy moms lead the kind of life that makes us want to use the NO TIME excuse when it comes to the kitchen.

While I do support family involvement when it comes to meal planning and prepping, you can become the Wonder Woman of your domain AND reach your goals by learning a few simple tips.

Wonder Woman Approves

  1. Be prepared. For starters, if you haven’t planned and prepped before, don’t expect a fail-free start from the blocks. This is the kind of skill that can go on a resume!
  2. Have a list. I so have you covered on this one with a video shared with my Healthy Holidays challenge group HERE.
  3. Don’t go to the store starving. Seriously, I speak from experience and cleaning out all of the Valentine candy on 80% off.
  4. If possible, wash and chop veggies when you get home. You and I both know you don’t want to do that later! It’s a chore, so invest in good containers and wash and chop it all when you get home.
  5. If the weather is still a bit cool (or you’re weird like me) throw your anti-inflammatory soup on to cook. Then, put your chickens in the roaster with some onions, carrots, potatoes and various spices (set roaster for 375 degrees and cook 90 minutes for PERFECTLY roasted chickens). You can then turn your chickens into various meals throughout the week.
  6. If you are like me and pack your kids lunches, have them get involved by prepping and bagging the veggies (if they help, they are far more likely to eat it).
  7. If you’re just starting out, set a timer for yourself and please don’t turn the TV on! It will distract you and before you know it, the movie is over and you’re feeling spent. Set your timer for an hour and see how much you can accomplish.
  8. Remember the goal: it’s not to cook and package every single meal. I don’t know about you, but I get tired of reheated meals. The goal here is to prep as much as possible ahead of time. Most nights I can throw dinner together in 15-20 minutes with the food I have prepped. The entire meals I cook beforehand are usually spaghetti and chili since they get better with age :)
  9. Take a look at some of the BLOG POSTS I have about meal prep and the art of mastering your kitchen HERE.
  10. If you need more info on mastering NUTRITION, I have you covered HERE.

In good health,

Michelle

How To Find Motivation When There Is No Finish Line

grumpy cat motivation

Eyes on the prize.

You wanted the extra TWO days of vacation more than you wanted the double fudge brownie. You needed to win the office Biggest Loser challenge more than you needed to go to happy hour with the girls. You baked extra chicken breasts on the weekend, walked on the treadmill while you caught up on Scandal and said no to your husband’s offer for dinner out on Valentine’s Day because SOMEONE (grrr) decided the office weigh-in should be February 15.

You persevered and you did it! You won!

With that extra time banked for a much need family camping trip this summer, you breathe a sigh of relief and enjoy a salted caramel truffle from the heart shaped box your husband surprised you with. (He’s not very good at following instructions.)

Tuesday arrives and you drive right past the gym on the way home. You know you should keep up with your routine but you need to catch up on the laundry. When you get home the last of the chicken is gone, everyone is hungry and no one wants to cook. How about pizza?

The slippery post challenge slop has begun…

The thrill of a big goal is often a POWERFUL motivator but even the most determined competitor takes time off. How do you stay true to your healthy habits when the pressure is off and there isn’t a prize on the line?

Motivation is overrated. It’s all about staying COMMITTED.

That’s the real secret to a healthy and happy fit life.  Challenges, competitions and races can be a part of what keeps you committed as long as you go about it with three very important things in mind.

Connect to your big picture goal.

Whatever kind of competition you choose to participate in you have to connect it with something that lasts longer than 30 days (or however long the program lasts). Take a step back and figure out what the ultimate goal is. Create your Fitness Vision – a picture of your ideal self in five years. Paint a vivid picture of your life, what you’re doing and how you feel. Then make it concrete by writing it down, creating a vision board or drawing a picture.  Use your fitness vision as a guide to create healthier habits that you can sustain as well as help you hit the mark for the short-term goals you’ve set. If you see yourself running a marathon you need to make sure your training plan not only builds your base but also helps keep you running injury free long term.  Starving yourself to win a pot of money in a four-week weight loss challenge won’t help you keep muscle you might want to hike the Inca Trail.

It’s not always about winning.

 Entering a contest or challenge doesn’t always have to be about the big prize. It can be about getting inspired by a group of other women pursuing a common goal. If new workouts and meal plans or coaching support is being provided take it and learn all you can! Use these tools to examine what you’ve been doing and figure out what “healthy habits” might actually be holding you back.  For example, fruit is great but you can overeat anything.  A new plan might make you shift to more vegetables with less fruit. It’s a simple and sustainable change but one that can reap positive benefits on your physique and health numbers.

Don’t swing to far one way or the other.

If you are super competitive and the WIN is what gets you going, be careful not to set yourself up for future failure by going to the extreme. The boomerang effect is a powerful one. You may want to skip the wine after dinner a few weeks before the big finale but cutting out EVERYTHING that makes you happy will only make you crave it more. Pick one thing you love and have a bit of it without guilt. You can find many ways to get your chocolate/salt/pasta craving without going overboard. I love a good protein mug cake to get my chocolate fix without a sugar crash and burn. However, that doesn’t mean I won’t occasionally have piece of dark chocolate with my tea too. I don’t have it every night but I also have never made it completely off limits, even when I am trying to lean out for a photo shoot.

If these tips aren’t enough to help you stay committed, maybe you need a full time coach. Better yet, maybe you need the tools to help you become your own coach. I invite you to take a look at my new book, Motivation Is Made Not Found, to find more tips like these to help you make your own motivation whenever you need it. It’s a collection of my best essays on motivation and a blue print to help create your motivation daily and stay committed. It’s on sale till February 29 so don’t wait till the next office wellness challenge to check it out!

If you are ready for the next competition or challenge, I am pretty sure Michelle has an idea or two. ;)

MotivationIsMade720

 

About Pamela:

Pamela and I met at Idea World many moons ago and connected view our shared introvert habits. She has been a blessing and joy to my life, adding value every time we speak. She keeps a wonderful blog: www.thrivepersonalfitness.com filled with up to the minute tips about real health and fitness. She has a passion to help other women realize their true potential and love their bodies by harnessing the power of fitness and nutrition.

You can find Pamela on Twitter, Facebook, Instagram, Pinterest  and  YouTube

 

 

 

 

The Motivation Monday Blues

Have you dealt with waning motivation?

If you said NO, then you may have a problem with lying and that is for another day ;)

Motivation is the key topic of many posts, pictures, plans, articles, Instagram accounts (yes, entire accounts) and even YouTube videos.

Why?

Because we all feel this NEED to be motivated.

The interesting thing is that we are not all motivated by the same thing, so the magic formula for motivation is non-existent.

Sometimes, we may truly need a break from the normal activities of daily life. Other times, we may be over worked or over stressed. Illness can douse our motivation as well.

There is a whole world of things that motivate us and an equally large world of things that can seemingly zap our motivation in the blink of an eye.

motivation

I will confess that my own personal motivation has been at a low 4 for a while now.

I’m dealing with a body that has seemingly betrayed me, so my go-to of sweating it out just won’t do right now.

Valentine’s Day was spent recovering from a stomach bug that was brought on by what appeared to be depression (I use exercise to combat depression and it’s been slow going for the last several weeks), and I spent the entire day doing NOTHING but binge watching Netflix and throwing in one movie (one of the Hobbits as my daughter has decided she is totally Team Kili…..ah, young love). Please note: sitting and doing NOTHING does not make for more motivation.

So, how do you bust through a period of low motivation?

Here are a few tried and true tips that have always worked for me, but rest assured I am also calling in an expert to post this week as well ;)

  1. Get outside. Now, I know some of you may be weathering the cold, but down here…well, I can get outside anytime at all. Research shows that even a short walk in the sunshine can help vitamin D production, which makes you a happier person to be around.
  2. Watch your diet. When I’m feeling down I tend to want to eat junk. Heavy foods or sugary fare become the norm and seem to perpetuate the sluggish state of mind. So, load up on fresh fruits and vegetables to give your cells a quick pick me up.
  3. Stop the deprivation. The term DIET above referred to your food intake in general. Now, if you are partaking in a deprivation or hard ruled diet right now, you are setting yourself up for motivational fatigue. Ditch the fad diets and eat for energy.
  4. Switch up your routine. Try something new. Go to a new fitness class at your gym OR try a different gym altogether. A fresh atmosphere can generate some newfound mojo.
  5. Check your basics. Are you getting enough water, calories, movement, sleep, social outings, etc? We need to make sure our basics are covered before we can shovel on the load of life. So take a step back and re-evaluate.
  6. Watch your drinking habits. I, as you know, love coffee and wine; however, these 2 things can cause a lag in hormone production which will in turn cause a lag in motivation. Try to cut back at least and maybe cut out at most (I’m going a month with zero wine to help reset everything) to give your hormones a fighting chance.
  7. Talk it out. If you have a therapist, go. If you don’t, then find a friend. Get the stuff in the basement taken care of so you can start looking at life with a fresh perspective.

Remember, motivation can be a fickle friend, so depend on creating HABIT to help you reach your goals.

To your good health,

Michelle

Post Superbowl (or any indulgence) Survival Guide

First off, CONGRATS to the Broncos for the win!

And second…….how are you feeling?

I’m not talking about whether or not your team won. I’m talking about some of the morning/day after indulgence issues that can creep up on you.

Maybe you stayed up late celebrating or lamenting last night. Perhaps you drank a little too much party punch, OR maybe you enjoyed a few too many of the delicious foods associated with Super Bowl.

Any way you slice it, we can sometimes have a bit of a rough time the day after.

So what do you do?

Here are a few short and sweet ways to get over it :) whatever IT may be.

still full snoopy

  1. Forgive and forget. Don’t berate yourself for poor food choices, excessive consumption, or lack of sleep. What’s done is done and making like a certain Disney character and letting it go will serve you far better than feeling poorly about yourself.
  2. Hydrate. While it is best to enter into temptation hydrated, most of us don’t make those preparations. Make sure you get a minimum of 1/2 your body weight in ounces of pure water today to combat dehydration. Remind yourself that signs of dehydration can include trouble focusing and headaches.
  3. Try mindful movement. Instead of beating yourself up on the elliptical or weights, consider putting those excess calories to good use through some mindful movement. What is that? Well, it’s anything that makes your body feel GOOD. For me, it was a nice session with my kettle bells. It can be a long walk, a dance break, a yoga class, a tennis game with a friend, or anything that gets your body moving and blood pumping (woohoo).
  4. Don’t practice deprivation. Drastically cutting calories or refusing to eat can have a backlash effect on your metabolism and result in lack of energy and even worse overall health.
  5. Focus on NUTRIENT density instead of calories. Turn your focus to real foods today and I promise your body will thank you in the end.

Five simple steps that can get you back on track and feeling more like yourself by tomorrow. Take it easy, stay hydrated, get some movement and celebrate a victory for everybody.

Stay healthy,

Michelle

A Few of My Favorite Things: the Birthday Edition

Happy Ground Hog Day!

Since tomorrow is my birthday (I’ll be turning 38), I thought I would give you a peak into what I’m digging right now…..some fitness, some not, so just enjoy :)

EDUCATION I’m digging: ONNIT Academy

OnnitAcademyInfoHeader

Onnit has a main facility located in Austin, Texas, so as a true Texas gal I had to check them out. Article development is on point and I’m all set to receive more trainer training from them this year.

SUPPLEMENTS I’m Digging: Onnit for the win!

Alpha Brain because it takes away the fuzzy feeling in my head and really does help me to focus.

Coconut Oil because I use it for EVERYTHING from skin care to coffee creamer to cooking agent.

Coffee Pack because coffee, duh. Seriously, I love coffee and if I can make my coffee work FOR me and help propel me to my goals, then I’m a happy gal! P.S. would also make a PERFECT birthday present…..just sayin ;)

Onnit coffee

NOTE: I don’t do butter, but I do enjoy the MCT oil. The use of oil in your coffee has been shown to help those on low carb or ketogenic (not a fan) diets lose more fat. So, if you’re not caring how many carbs you eat, stick with regular creamers for best results.

WORKOUTS I’m digging: KETTLEBELLS

If you haven’t heard, I am in rehab (um, for a torn labrum and some muscular issues people!) and I was afraid I would lose ALL THE GAINS due to the fact that I can’t left heavy. Guess what? I have lost weight (some muscle, some fat), but kettlebells have helped me in therapy and have enabled me to keep that hard earned muscle. WIN.

primal-bells Wanna follow my workouts? Check it out on INSTA as I post some of the bets on there.

RECIPE I’m digging: Flourless Chocolate Fudge Cake

It is my birthday and I do love chocolate. I have nothing against flour, but found I really dig the flourless cakes since it’s ALL THE CHOCOLATE!

MOVIE I’m sorta digging but mostly just in the mood to watch: Chicago

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I have no shame, I am highly entertained by both the stage and screen version of this masterpiece….classier times ;)

I hope you enjoy your day as much as I will, and remember that finding a sense of enjoyment in all you do makes all the difference.

 

 

TRAINERS: They could actually be the problem instead of the solution……

Warning…..this may get controversial.

So, before I go on, let me say that I DO honestly believe there are some great trainers and coaches in the world….but I do encourage you to shop carefully.

personal-trainer

 

“Over 300 reps and I won’t be able to walk tomorrow, but I’m sure it will be worth it”….these words greeted my newsfeed as I opened my Facebook page. I simultaneously cringed and gagged. Is this what we have become?

Is pain the only way to progress?

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I’ve been a professional personal trainer for a decade now (I’m knocking on 40′s door) and currently hold 7 personal training certifications and specializations. I value knowledge and know beyond all doubt that I still have more to learn. I’ve personally lost over 100 pounds, but still need to learn about proper weight loss practices. I competed in a figure show, but will not call myself a competition coach. Doing doesn’t make anybody an expert….becoming an expert makes you an expert!

All over the internet I see the same thing spat out from fitness “professionals” time after time:

  • no pain, no gain
  • it’s supposed to hurt
  • train past the pain
  • you have to want it
  • go hard or go home
  • get up and train
  • train hard

It all reminds me of a TV persona (yes, that’s pretty much all I think she is) that crashed onto the gym floor with little more than a local cert many years ago…

JM meme Cause it’s THAT feeling that makes me want to continue working out…

Where did this overdoing it come from?

Well, there are a few theories.

First, when obesity hit new highs in the States, people usually saw one of 2 things: this was a scary epidemic, and it was also a great opportunity to make some money. So trainers and coaches came out in droves with little more than a single certification and a bad attitude…because that’s how we get things done. The Biggest Loser isn’t to blame, but you can read the latest about past contestants HERE.

As jobs in health and fitness rose, so did obesity. In other words, the demand was there and the workers showed up, but the crisis kept growing.

What gives?

I think it’s a bit more complicated than may meet the eye; however, if we can all attempt to turn to the same page, we might start getting somewhere.

  1. Personal Trainer is a relative term to me now. ANYBODY can call themselves a trainer, just like your kids football coach probably doesn’t have more than an English degree and memories of glory days on the team.
  2. People are SUPER impatient. Those who seek out trainers want results and they want them yesterday. So, trainers try to make results faster by amping up the plan before they should.
  3. Trainers have a weird “Anything I can do I’ll force you to do” mentality. If your trainer did an awesome high rep workout yesterday, you may be subject to the same brutality even if you’ve only been training for a month.
  4. We equate PAIN with results. Constantly breaking the body down and not focusing on recovery will not only stall results, but could possibly make it IMPOSSIBLE to reach your results.
  5. Most don’t have a clue how to accomplish certain goals, so they employ a technique designed to continually change the routine and keep the body “confused” because that has become a cool term.

MOSTLY, this phenomenon derives from unrealistic expectations and overpromising from trainers.

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So, is there a way to get on track and get what you want?

YES!

And it’s not as complicated as you think.

Here are 3 quick tips to reach your goal, sans the pain (because , no , it is NOT supposed to hurt):

  1. Set realistic goals for both short term and long term. Loads of goal setting help is HERE.
  2. Consistency is KING!!!!! In order to reach any goal, you must be consistent. If you cannot walk, potty, drive or use a phone after a workout, something is dead wrong.
  3. Focus on proper warm ups and recovery. ALL trainers should make sure their clients know how to properly warm up and how to recover from exercise.

Very last I would like to give you some encouragement: if you are seeking a trainer, don’t be shy to ask for credentials AND have them explain their training philosophy. If you are a trainer, have some pride in your craft and invest in education that will enable you to specialize. Also, seek out other trainers who can help build you up and hold you accountable.

Remember, nobody is impressed by an injury. Instead of posting gut wrenching workouts that tear us up, try staying consistent in your work ethic and letting a pain-free body speak volumes for yourself and your client….I dare you :)

 

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….

 

Tips for the New Year

Is it too soon for this????

Ok, hear me out. Right now my news feed is bombarded by well-meaning fitpros telling me how many jumping jacks I have to do to burn off that Reese’s peanut butter cup I just ate (totally joking! I never eat just one…) and how to stay lean during the holidays and so on and so forth. It’s enough to make me feel as though my accomplishments over the year just weren’t enough and now I have to be an overachiever through Christmas too. So, I thought about how helpful a look back can be to determine your next step forward.

resolution

All too often I see goals and resolutions based upon what people feel they didn’t accomplish in the past year. In my line of work, I lot of people resolve (yet again) to lose weight….without many specifics other than that. Sometimes we resolve to eat better, workout more or be more mindful with our finances. While none of these are actually BAD, they don’t give you a clear target where you can aim your focus and energy. PLUS, they can leave you feeling a bit like you failed in the process.

Unlike the weight room, this is not a place for failure.

What’s the solution? It’s pretty simple and only requires a few minutes of your time.

You’re going to make a gratitude list.

You’ll put pen to paper and write out the things you accomplished this year and are truly grateful for. See, the problem with resolutions (I honestly never set any) is that they don’t take into account the ebb and flow of life. Your life can vary widely from one day to the next right? Sometimes a wrench is thrown into even the best of plans and we have to alter some things. You can be the most consistent person on the planet, but I promise not every day goes your way. BUT there have been good moments right? I bet some have even been great or at least bordering greatness. Think outside the box a little bit and get personal. I’ll share a few of mine with you (don’t steal them!) to give you an example of what I mean.

In 2015 I…

  • Discovered my discipline was stronger than I thought by prepping for a figure show.
  • Overcame my absolute biggest fear (judgement) by walking onstage at a figure show…and I didn’t come in last :)
  • Made it to almost all of my kids functions (that’s big since I work evenings.
  • Grew in my daily quiet time and Bible reading.
  • Started writing a book I felt called to write over 3 years ago.
  • Was pretty consistent with date nights with Alan.
  • Tackled reverse dieting like a boss.
  • Learned to give my body a break….sometimes.

There’s more to it, but it spans pretty much everything in life. I’ve also kept up with coffee dates with my dad, which has had a tremendous effect on my own life.

How does this help with your goal setting?

Think of it this way, nothing good can come from a negative place. So, if you’re only looking at what you didn’t accomplish then you won’t start 2016 looking forward to anything. It will be the same grind all over again. By looking at what you have been able to do and what you have been blessed with, you can set more mindful intentions to your year.

Now, I do have a little suggestion about the weight loss/workout/eating goals: make them non-scale related . (I wrote a whole post about that HERE). Setting a physical goal or the goal to try different foods or cooking techniques will be far more rewarding in the end.

I encourage you to sit down and try this today. I know it’s not even Christmas yet, but now is the perfect time to look back and be grateful.

Merry Christmas,

Michelle

P.S. If having more fun with your workout sounds like a goal for you AND you are in my area (Houston, Baytown, La Porte, Deer Park, Pasadena, etc.) the 2016 boot camp is coming! Sign up for the newsletter to hear all the details :)