In the decade + that I’ve been in the fitness industry, the most consistent thing that derails people from their consistent progress is TRAVEL.


Whether it’s a weekend getaway with friends or a significant other, a work trip, or a regular ol’ family vacation…. Travel can wreak some havoc on weight loss or fitness progress.


One of the ways to help maintain progress and mitigate backslide is to stay active.


And that does NOT mean doing a full-out training session or marathon workout in the hotel gym.


It just means taking 20 minutes MAX to get the body moving.


My favourite thing to do when I’m traveling is the “One Dumbbell Workout”.


It’s simple, quick, and effective.  


The best part is that it won’t eat up a chunk of your precious family time, or keep you from your busy day of meetings.

Check out the One Dumbbell Workout by clicking HERE.


Bookmark this page or save this post to use next time you travel!

There’s an old saying (that I actually hate) “kill 2 birds with one stone” that implies getting multiple things accomplished with one effort.


As I said, I can’t stand the phrase because I love animals and am not a fan of violence…. But the message of the phrase is what I want to focus on today.


And, put in much better terms, that message is this: be as efficient as possible.


Maximizing efficiency is a concept I was sort of forced to face when our son was born.


It was then that I became both a full-time business owner / entrepreneur, and also a full-time mother.


I spent a LOT of time feeling like crap about myself and putting myself down….


...because when I was being a GREAT business owner, I felt that I was failing as a mom.


...and when I was being the best mom I could be, I felt that I was neglecting my business.


In short, I created a situation where I was NEVER going to win…. There was always a loss for me.


And, it took a toll for a while.  


I struggled mentally with it, but every day vowed to do better… by doing MORE.


There was a point where it all changed for me- I was on a Coaching Call with my mentor Pat and he told me that I didn’t need to do MORE, just do things more efficiently.


If I only had 2 hours to work while Chase was sleeping… then I had to make 100% certain that I was using that time to the best of my ability.


I had to sharpen my ability to prioritize the most important things, and be okay with the fact that I could have a “To do” list with 20 items that may or may not get done in a day….


…. But I needed to develop a “MUST DO” list with a max of 3 things that were non-negotiables for the day.


It completely changed my approach, mindset, and eventually it changed how I felt about myself as an entrepreneur and a mother.


I think the same logic applies to weight loss and fitness.


You don’t need to work HARDER or pack MORE into your day in order to be more healthy or fit….


…. You just need to become more efficient.


Maximise your time….  Get 2 things accomplished with one effort…. Figure out ways to work smarter, not harder.


What does that look like in action?  Here are a few examples:

1. Meal prep 3-4 servings of something… that way you’re prepping dinner for Mon-Wed, OR you’re prepping both dinner and lunch for the following day in one effort.
2. Take work calls or phone meetings with you on the go… go for a walk, take the stairs, etc.  Maximise your time by both working and getting movement in.
3. Include your kids / grandkids in food shopping or meal prep… spending time with loved ones and cooking healthy meals are NOT mutually exclusive… bring the kids into the mix by having them help with the shopping, cooking, prepping, etc.  Not only are you spending quality time with them while making your meals, but you’re setting a solid healthy foundation that they’ll remember for life.
4. Incorporate sport into your social life… get a bunch of friends together and play intramural softball, basketball, or soccer.  Instead of meeting friends for dinner or drinks, go for a hike or bike ride.  
5. Car time = motivation and learning time… put a motivational or educational podcast on the radio during your commute… while you’re potentially stuck in traffic or putting in the long drive to work, you can learn better stress management techniques, get inspired by others, and set a more positive tone for your day.

I’ve been alive for nearly 38 years, I’ve been in the fitness industry for over a decade, and I’ve been a mom for nearly 3 years…. And one thing I’ve learned is that people are busy. 


There will never be extra time that just drops from the sky.  Just not gonna happen.


So the bottom line is this: if you want a different outcome, you must find a different way of getting things done.


Get better at being efficient, and you’ll be better equipped for success.

​

I recently listened to a podcast with the “Iron Cowboy” James Lawrence.  He holds the world’s record for many things related to triathlon, most notably doing 50 Ironman Triathlons in 50 states in 50 days!


For those of you who aren’t tri junkies, it means that he swam 2.4 miles, biked 112 miles, and ran a marathon EVERY day for 50 days…. 


😮😮😮😮😮 RIGHT?!



I’ve actually listened to the podcast TWICE now, and the 2nd time I was furiously taking notes on my phone as fast as I could.


I figured: this guy is doing a LOT of things right…. There’s probably a few lessons I can learn from him to fuel my own success in triathlon, business, and life.


Boy was I right.


I want to share a few of the takeaways because they’re just too powerful to keep to myself:

• “People say they don’t have time for ______. And I say to them, no, you just don’t know what the definition of prioritizing and sacrifice is.”

This guy isn’t a single dude who’s 24 years old with nothing better to do than train for insane competition.  He has a wife and 5 (yes FIVE) kids…. He runs a coaching business, he has spoken in something like 68 countries over the past 4 years…. In other words, this dude is BUSY!  BUT- he still makes breakfast for his kids every single morning that he is in town.
To me, that is a huge deal… especially because we ALL use the “well, I don’t have time” excuse from time to time.  He called us all out on our bullshit… we need to prioritize better.

• Tolerating monotony is an underrated superpower.  In order to be great, you’ve got to be an expert at the basics.

So often we look for a new and “sexy” thing to help us reach our goals.  The latest fad workout, a new fitness tool or piece of equipment, a supplement, etc….. And the answer is always the same: it never delivers long-lasting results.  And that is simply what James reminds us of here… that the brilliance truly is in the basics. We MUST master the basic skills of training regularly for optimal movement patterns, moving our bodies, making healthy nutrition choices, working to stay balanced in our mindset and stress, sleeping enough, etc.  None of these are sexy...and they don’t provide immediate gratification, but they are the basics that we MUST master in order to move onto more interesting and sexy things.

• The man who holds the Guinness Book of World Records for the most amount of Ironman triathlons completed was once beat by a few stroller-striding moms having a full conversation in a 5k race.  

This is a 100% true story.  James struggled through a 5k race and was passed by a few moms pushing strollers, having a full-on conversation.  And now look at him. This is proof that he’s not genetically gifted, or “special”... it is proof that HARD WORK WORKS!  He has busted his A$$ for years to become better at his craft, improve, beat the best, and he continues to set world records. 



What powerful information from an incredibly inspiring man.  I hope that you feel fired up to carve your own path (with some help!) and author your own success, no matter where you are right at this moment.  James is proof positive that it can happen for anyone who wants it badly enough.
If you are inspired to take the 1st step in your journey, I'd love to help. Simply contact me atmichelle@lucky13fitness.com to set up a complimentary consultation call. 

​

For the past few days I’ve had the song “Back to Reality” by Soul II Soul stuck in my head.
 
Just in case you’re not familiar with 80’s pop, here’s a link where you can listen 🤣
 
What I’m getting at is that summer is over…. We are now in September, which means it’s back to reality….
 
…. And the tough reality for many of us is that our jeans just don’t fit like they used to.
 
We are ready to clean things up and get back to a routine, a schedule, and a sense of looking and feeling better…. Inside and out.
 
For many, this time of year means re-committing to regular exercise, making better nutrition choices, and being more balanced and mindful in everyday life.
 
If you’re one of those people- GREAT! I commend you on taking action to improve your body & life!
 
If this all sounds like a great idea, but you’re not sure where to start… I have a few suggestions for 1st steps:

• move for 15 minutes daily

• add 10oz of water every 2 days

• add a veggie to each meal

• write daily gratitudes every morning

 Make sure to use a source of external accountability, to keep you on track and consistent.
 
There are 2 ways that we can help you get back to feeling and looking better… 
 

1. Join the 21 Day Metabolism Reboot: reboot, recharge, and restart your body from the inside… we give you ALL the tools you need and we guide you through every step of the way. CLICK HERE for more details and to register.  (registration closes on Friday, so act NOW!)

 

• Pick up a 7-Day Detox Kit: Eniva has a great detox that is gentle yet effective. It’s an extremely high quality program, and there’s NO dieting or fasting required!  The Detox kit is the kit of month and you can get yours one of 2 ways:

                 ----->Pick up next time you’re at Lucky13Fitness


                 ----->Order here for delivery direct to your door: http://bit.ly/2yzOuUh

Taking ACTION is the most important thing when it comes to reaching a higher level.


This could be in fitness, career, wealth, personal development, relationships, and more.


Let’s take fitness for an example…


It is SO common to get bogged down scouring the Interwebzzz trying to find the “perfect workout plan” or “best recipes” for your goals.


You could literally let yourself stay in the research mode for months or even years… just contemplating whether or not what’s before your eyes is the “right thing.”


In addition, once you make some sort of selection of workout program - lets use a home DVD workout as an example - and you finally choose some recipes that look interesting to you, there can be tremendous time wasted because it’s not “the right time.”


Once again, months or even years could pass by while you convince yourself that the current moment is too busy, chaotic, stressful, overwhelming, or just not the right time to get started.


You can start to see that a LOT of time gets wasted…. Time that you cannot get back.


Needless to say, taking some sort of ACTION step is crucial to get things moving!


I wrote about it yesterday… if you missed that, you can check it out HERE: https://bit.ly/2NIpR05


Taking action doesn’t have to be hard… it is actually quite simple.


But the magic comes with taking action consistently, over a long period of time.


Given the many stressors we experience on a daily basis, the next logical question is:


How do I make sure to take action every day, even when I’m stressed, tired, or just don’t feel like it.


The answer is by developing the STRONGEST positive mental mindset possible.


The right mindset is truly the difference maker when it comes to a decision to push through hard and ACT, or to let stress or a bad mood threaten your progress.


Developing a strong mindset happens in many ways.


A few examples are:

• Using external cues such as motivational quotes, reading inspiring books, listening to podcasts of mentally strong people, writing in a daily journal, writing out your own goals and WHY
• Starting with simple actions to act upon daily, and building up to more challenging tasks
• Enlisting a mindset Coach, mentor, or other inspirational and successful person to help keep you accountable

I’ll be back tomorrow with some more detail about developing a positive mindset and how doing so will help your success rate skyrocket.

​

I’m sure it will not shock you when I say that there is no “Silver Bullet” or no “Magic Golden Key” or no PDF document with 10 things that will guarantee success.
But what I have learned, both from studying tremendously successful people, and reviewing my own successes in life is this:

Success is the result of doing simple things consistently, for a long period of time.
​
It sounds simple…. Because it is.
It is simple… but not easy.
Anyone can sign up for a 4 week or 6 week weight loss program.
Anyone can be “on their game” for a few weeks or a month, working toward any goal.
But not many people are willing to do things consistently for a long period of time.
I think it has a lot to do with our instant gratification society, and the fact that you want what you want when you want it…. Which was 5 minutes ago.
And if it means you are going to sweat, break a nail, or miss a social gathering with friends… you’d rather spend time trying to find an easier hack to get it done.
What you need to do is STEP UP AND TAKE ACTION.
Decide your WHAT.
Then decide your HOW.
Finally, get clear on your WHY.
And above all else- KEEP SHOWING UP.
Yes, show up even on the days that are hard.
Show up when it is inconvenient.
Show up when your naysayers and doubters say you won’t or can’t.
Show up when everyone else is taking the easy route.
Show up when you question whether or not it’s working.
Show up when you feel uncomfortable.
Show up ESPECIALLY when you feel uncomfortable…. Because change can only happen when there is discomfort.
You will never move to the next level or get any better by staying in a place that feels comfortable.
This truly is the secret to success.
… for weight loss and fitness
… for relationships and love
… for job and career
… for personal development and growth
… for finance and wealth
If you want to succeed in ANY of those areas, print out this post, read it daily, and then take ACTION.

 
Riddle me this:

If you struggled with a problem for a while, and finally figured out a way to solve it…. Would you give up on that solution as soon as it started working??

If you were sick for months trying every kind of remedy you knew to no avail, and then finally got your hands on the thing that made you feel relief for the first time in ages…. Would you stop the medication right as it started to heal you??

If you were searching for a job or relationship that was right for you and started to see proof that there was a good match with potential for lots of long-term success…. Would you abandon the job or person??


The answer to each of these questions is: OF COURSE NOT!!!!

You may even go so far as to say- why the hell would anyone do that?!?!?!


I agree!

Why then, do so many people who struggle with their weight, self-image, lack of body confidence, health issues, poor sleep, lagging energy, etc. decide to QUIT or give up on a program that has provided them with positive results that improve their quality of life?!?!


To be clear- this is not a rhetorical question and I certainly do NOT have the answer.

In fact, if you can shed some insight, I’d really love to hear it.  

It makes absolutely ZERO sense to me that someone would go to such lengths to join a program that guides and coaches them to improve their body, nutrition, mindset, outlook, and overall self-esteem…… and then decide to stop just as everything has started working in their favour.

But it happens all the time.

The place I see it most often is with things like a “6-Week Transformation Challenge” or our “28 Day KickStart” program.  

You might think that because you’ve gained some momentum or positive outcome, you now don’t need the Coaching or help…. Or that you no longer need to invest your time, money, and energy into that thing anymore.

And that couldn’t be further from the truth. 

If something is working for you, don’t quit doing it!!!!!

Realize its value & continue to prioritize keeping it as part of your life.

The positive changes and results you see are dependent on it.

 A very hot topic related to weight loss is the subject of alcohol.

I get some version of this question probably once per week:

“Can I lose weight and still drink booze?”

If you enjoy beer, wine, or a mixed drink, and you’ve ever tried to lose weight or drop body fat… you might be wondering the very same thing.

Here’s my answer:


YES…. but….

Haha.

First let’s start with guidelines on alcohol for health:

Below are the guidelines for moderate alcohol consumption, as reported by the Mayo Clinic:

→ For women of all ages & Men over 65 years of age, up to 1 drink per day.
→ For men age 65 or younger, up to 2 drinks per day.

What is “one drink” you ask??

Examples of one drink include:

• Beer: 12 fluid ounces (355 milliliters)
• Wine: 5 fluid ounces (148 milliliters)
• Distilled spirits (80 proof): 1.5 fluid ounces (44 milliliters)

As it relates to our health, moderate alcohol consumption for an otherwise healthy person is generally not a problem.


For weight loss, there’s a little more nuance.

The more informative answer lies within the details, so let’s lay out some facts.

1. Alcohol is a form of sugar, pure and simple.  You must view consuming alcohol as consuming sugar.
2. Alcohol has zero nutrient value or health benefit…. The 1 important exception to this is the consumption of 4-6oz of red wine daily, which has been proven to have cardiovascular benefits.
3. Consumption of alcohol clouds proper decision making & lowers inhibitions.

We can all agree on that, right?!

Ok… so that leads to some answers about being able to lose weight while consuming alcohol.


→ For BEST and most effective results, don’t drink alcohol.  There’s no confusion or potential for slippery slope.

→ Following the daily recommended moderate drink guidelines provided by the Mayo Clinic can still result in weight loss, as long as calories in stay lower than calories out.

→ If you can stick to the guidelines AND can avoid the slippery slope of 1 drink turning into 3, which turns into 6, which turns into a whole pizza or Chinese food at 3am on a Saturday…. Then you can likely keep that in your nutritional profile successfully.

→ If you ha
ve the recommended 1-2 drinks every day, 7 days per week… you’ll see weight loss results happen at a certain pace

→ If you have the recommended 1-2 drinks only a few times per week… you’ll see weight loss results happen a lot quicker.

BOTTOM LINE: drinking alcohol in moderation, as part of an otherwise well-balanced and calorically appropriate nutrition plan is fine for a person who wants to lose weight.  

The problems arise when improper limitations are placed on quantity, and when binge drinking leads to consumption of unhealthy food items.

The less you drink, the quicker and more effectively you’ll lose weight…. The more you drink, the more potential for weight loss to slow, stall, or even go backwards.

 With September just around the corner (I don’t mean to spoil your summer), I wanted to quickly address an important topic today...
 
With a 2 1/2 year old son (and another baby on the way), I am keenly aware of the impact that good nutrition has on children.  
 
Good behavior and getting good grades.  
 
Focus and performance in sports.  
 
Self-esteem and self-confidence.  
 
They’re all affected by nutrition. 

I get that it can be hard to get a kid to want to eat healthy all the time.  And, there’s a ton of influences fighting your cause.  Sometimes you have to choose your battles, right? 

Well, that’s why I’m all for picking the easy wins…

When it comes to kids nutrition, an easy win for you could be getting them to use Kids General Health Pack from Eniva.

This pack contains the “Core 4” supplements for kids:
Vibe Kids
Omega-3
Super D
Probiotic
 

And, the easiest way to get your kids to take them (if they don’t like pills or the taste) is probably mixing them into a delicious protein-packed smoothie:

6-8 ounces of almond milk
½ frozen banana
½ cup frozen berries
Tbsp peanut butter
Eniva Clean & Natural Protein Powder
 
Conveniently, the Kids Health Pack is on sale for the month of August for $79. 😊

I’m confident parents will see a difference.  Kids will, too!

Oh, one more thing…

With back-to-school also comes sickness…

Coincidence?  I think not.

Good nutrition and proper supplementation can boost immune strength to keep sickness at bay...for kids and parents alike.

Since we’ve had Chase on the Eniva kids supplements, he’s been healthy & happy.  I know this Pack will help us even more when he starts pre-school in just a few weeks.
 
The Kids Health Pack is our PACK OF THE MONTH for August and it’s on sale for ONLY $79. You can order your pack one of three ways:

1. Simply reply to this email and we’ll bill your card on file - pick up at Lucky13Fitness
2. Make your purchase the next time you’re at Lucky13Fitness
3. If you’re not local, order here http://bit.ly/33bJcvX for delivery to your door.

Big topics for me in the coaching calls that I do with clients is mindset and emotional wellness.

I strongly believe that without the right mindset and without a healthy sense of emotional wellness, physical change will never happen… or if it does, it won’t last.

Just this morning I was on a coaching call with a client and we were discussing life - in all of its craziness - getting to a point where it threatens to derail progress.

This particular client has been with us for a few short months but already lost 12lbs and is getting compliments on her physical body, but also her confidence and overall “glow.”

She’s going through some tough stuff at the moment and shared that it was threatening to throw her progress right into the garbage.

I gave her a pretty straightforward “homework” assignment that I want to share, as I know life can be crazy for us all… and we can all use tips on how to stay the course.

✅Think of your emotional wellbeing as a cup✅

There are things that drain it: work, financial situation, some relationships, etc.   These things may drain it a small amount, maybe even every day… but it’s the kind of drain where you may not notice right away.
There are other things… more big deal stuff: death, divorce, illness, etc that take a huge chunk of that cup and dump it right on the ground.

This 2nd thing is what my client is currently experiencing…  I explained to her that no matter how hard she tries to make healthy choices and do the things that move her toward her goals, if she’s trying to “pour from an empty cup” its not going to work.

Period.

This leads me to the 2nd step:

✅Make a list of the things that fill your cup✅
Spending time with family or friends, listening to music, exercising, going for a walk or hike to a special place, looking at pictures or other memorabilia, meditation, cooking.  
 
The possibilities are endless.
Keep that list in eyeshot and do one thing every day that fills your cup.
If you consciously work on filling the cup of your emotional wellness, you will be MUCH more likely to continue doing the things that make you look & feel better.

✅Lastly, set a reminder✅

Just because you write the list and have it somewhere handy, doesn’t mean you’ll stop each day and do something that fills your cup.
You need an EXTERNAL reminder (not your own brain or willpower) to put a pause in your regular routine, so you can do something to fill your cup.

That’s it.  3 simple and straightforward steps to filling your emotional wellness cup, and avoiding the derailment of success that happens to so many people.

If you have questions about this, or would like more support… simply email me: michelle@lucky13fitness.com and we can schedule a call to see how I can help.