Lucky13Fitness - Blog

Celebrating Moments

7/8/2019

Today my wife Jen and I celebrate our 5 year wedding anniversary.

I can’t believe it was 5 years ago that we got married… it seems like yesterday!

I have spent much of today daydreaming about my most cherished moments of that day… and of the whole weekend.

Jen and I are both pretty private people, so there aren’t a lot of pictures/videos floating around on the internet from our wedding day…. 90% of the memories I have from that day are just indelible in my mind from actually being there to experience them.

But here is a picture of us up in Maine that day, celebrating on the happiest day of our lives….

Our anniversary also got me thinking about the topic of stopping to celebrate in life, overall.

I don’t think we do it enough.

I think we have become so conditioned to focus on what we don’t have, or what we haven’t accomplished.

--> The money we don’t have
--> The vacation house or dream boat we haven’t yet bought
--> The “bucket list” trip we haven’t taken yet
--> The relationship or spouse we haven’t found yet
--> The weight we haven’t lost…. Or the ideal body we haven’t managed to achieve

We spend so much time ruminating over the struggles or the “don’t haves” that we completely overlook the achievements, milestones, and accomplishments we have made.

I see this so often in the fitness world

A person has a goal of losing 15lbs.

When they lose the first 3lbs or even 1lb they cannot bring themselves to recognize it.

And when I point it out, they minimize it because it’s not the “real” goal that they’re after.

But as far as I have learned, you can’t get to 15 without going through 1, 3, 5, etc first!

So why not celebrate all the small achievements?

Why not pat yourself on the back for each positive choice - regardless of how seemingly insignificant.

Why?

Because they all add up.

One positive choice per day is 365 positive choices per year…. And that amount of doing the best thing can really add up to some serious change and transformation.

Plus- we, as humans, are conditioned to want to do more when we see a positive outcome.

You might not love to workout or meal plan, but if you celebrate the 1st pound of weight loss, and the 5th, etc…. You’ll be more likely to keep up with these behaviors because you’re constantly being reminded that they’re bringing you closer to your ultimate goal.

My challenge to you today: stop for a moment and find something to celebrate.

Do this daily…. It just takes :30.

Want it to be even more powerful?

Write that celebration down.

I promise that the more you do this, the more positive changes you’ll see in your body, and life.

One of the Biggest Fitness SINS

7/1/2019

This week I’m in Chicago for a business mastermind meeting.

Each morning, I start off by hitting up the hotel gym for a workout to get my blood flowing, and my mind in the right spot to learn all day long.

This particular hotel gym is one of the nicest I’ve ever seen: two rooms with lots of equipment.

But this morning, I glanced over by the cardio area to find what I think is one of the absolute biggest fitness SINS.

There were 2 Peloton bikes (fine, I have no issue there) with a space on the back for 2 mini dumbbells ===> SIN!!!!!!!

Dumbbells have NO PLACE on a spin bike, and there’s absolutely zero effective purpose to adding in some 3lb bicep curls or tricep kickbacks while you’re pedaling away.

(cue the unsubscribes….)

I know that several of the newer boutique spin studios incorporate “push-ups” on the bike, or a segment of class that involves dumbbells.

But let me get one thing clear: if you are trying to lose weight, get fit, and look/feel your best, THIS IS THE WRONG WAY TO GO ABOUT IT.

I use the words “fitness sin” very purposefully here…

There are a lot of unconventional approaches to exercise, and people do a lot of things that I wouldn’t necessarily do, or advise my clients to do….

…but this is downright ludicrous.

Don’t get me wrong- I completely understand that this ‘hybrid’ spin/strength approach has gotten people off of their couch from doing nothing…. So there can be a small benefit for some.

But what I feel so compelled to address - and to set straight - is that this method of lifting 3lb dumbbells while spinning on a stationary bike is NOT going to give you the results that you want.

If you are trying to get a good sweat out of your cardio spin session, let it be that!!

Focus on good form, efficient pedal strokes, and your heart rate.

And, if you’re trying to gain/maintain muscle mass so you can achieve a toned or sleek appearance, then get your A$$ into the weight room!

You’re going to have to pick up weights heavier than 3lbs, and you must follow a balanced training program in order to see results.

This Is Why You're Not Successful

6/24/2019

💥Being successful.

💥Achieving greatness.

💥Living your happiest & best possible life.

💥Reaching (and exceeding) goals.

We can agree that all of these things are pretty desirable, right?

I am pretty sure nobody would say “no” to the possibility of any of the above…

The truth is, ANYONE can have them… not just one, but all of them.

So why, then, aren’t more people happy, successful, living their best life & singing it out from the rooftops???

Because most people aren’t in the right mindset to accept success.

Hear me out….

Success is all around you… Not someone else’s success- YOUR success.

It exists right next to you every day and you don’t even know it.

It’s quite literally ready for you to grab and call your own, but you look right past it every single day.

You’re probably thinking - where the hell is this success she’s talking about?? I don’t see it!!

Exactly.

You cannot see that to which your mind is closed off.

Here’s an example:

Have you ever learned a new word and then suddenly you hear and read it EVERYWHERE?!

The word was always there… it existed all along… you just weren’t looking for it, and you weren’t focused on it.

When you became aware of it and it was at the forefront of your mind, your mindset allowed you to see it all over the place.

It’s the same thing with success.

If the energy that you put out each day is negative...

→ [“I’m overweight-always have been and always will be”

→ “I’m just never going to have the body that I really want”

→ “I’m already 45 years old, I’ll never have enough money to buy my dream home.”

….then the way you see the world around you will also be negative.

You won’t ever SEE the success that is right before you.

You won’t ever SEE the greatness that is just waiting for you to let it in.

You won’t ever SEE any of that because you’re not open to it and your energy is repelling it away.

How to fix this?

You’ve got to be open.

You must put out positive energy.

You must have a mindset that accepts and is ready for opportunity, greatness, success, and dreams to come true.

You must start Training the Brain to think this way... it won’t happen just by you reading this email 😜

But it will happen with some of the following:

✅Read a daily positive quote or mantra

✅Practice meditation

✅Tell yourself 1 positive thing out loud every day in the mirror

✅For every negative thing you think/say, follow it up with 2 positive things

✅Read inspiring books, listen to uplifting podcasts, music, etc.

✅Surround yourself with positive, successful, motivating people who uplift and challenge you

Remember- all success, greatness, and true happiness start with a mindset that invites it into your life.

So the best chance you have to achieve any of it is to work toward setting the best & most open mindset possible.

Making the Impossible Possible

6/20/2019

Last night was pretty big moment in my professional career.

We hosted a book launch party for the release of my new book Why The Gym Didn’t Work For You.

People turned up from all areas of my life- old college friends, current & former clients, family, local community members, and more.

It was so very special to me to have a room full of people to support and celebrate the coming to fruition of something I long-thought was impossible.

In my remarks, I shared with everyone that for a very long time I thought that writing a book was something that “other people” did.

Even when my own mentor and Coach would suggest it to our mentorship group from time to time, I always put it out of my mind as something that “more successful” and “more knowledgeable” people did.

My own self-doubt and limiting beliefs kept me thinking that being a published author was not a title of which I was worthy.

It wasn’t until last July when my Coach sat across from me at dinner, looked me directly in the eye, and said “Michelle, you mustwrite a book” that I took pause.

It struck me that a person whom I admire and respect so much was directing ME to do the thing that I viewed as impossible and out of my league.

It was only out of my deep level of respect for him that I said yes and gave him my word.

I had no idea how to go about writing a book…. Zero direction on how to start…. No clue at all how to get the many thoughts from my head into a book that flowed, was formatted, and available on Amazon for the world to buy.

But all I had to do was ask my Coach for help.

He guided me through the whole process, which once I started, was 1000% less scary and intimidating than I had made it out to be in my head.

Writing this book taught me a huge lesson: something is only impossible because of what you choose to believe.

With an adjustment to your beliefs, thoughts and actions, you can make the impossible possible.

I believe that this incredible lesson translates very well into other areas of life, including fitness.

You may feel that your dream is something that only others are capable of achieving.

You might think that looking & feeling amazing is reserved for a whole “other” type of person, not you.

You may have learned to believe that you’ll never be worthy of reaching your dreams.

But if you can find the courage - and the support - to take that very first step…

...you’ll soon learn that the big scary monster of a process is actually totally achievable.

If you’re ready to take that first step, but need some guidance, I’d love to help. Just send me a message: michelle@luck1y3fitness.com and i'll get back to you ASAP.

How Do I Make Time For ______?

6/11/2019

"I don't have any time to exercise."

"How can I find time to meal prep??"

"There's not a single extra minute in my day for self-care."

"I just don't have the time."

These are all REAL sentences that I have heard from clients that I've helped in the past decade.

Lack of time is the #1 reason reported when a person is asked why they haven't been successful at reaching their fitness or weight loss goals.

People believe that they are simply too busy.... cannot fit anything else in.... thus, the time required to exercise, eat well, engage in self-care, and sleep just doesn't fit into their already busy life.

I call BULL$#!T.

As far as I know, every single person on this planet gets the exact same amount of time each day.

24 hours. 1,440 minutes.

The successful people you know don't have some secret time machine whereby they create an extra hour or two for themselves to get more done.

They're just meticulously efficient with their time.

In order to be successful at reaching your fitness goals, you must be a master of your time.

Here are a few baseline things to understand:

A) You will never "find" the time to do anything... if it is that important to you, you will "make" the time.
B)Making time for something - if it is that high of a priority to you - is always possible. No matter how busy you are.

Ok go ahead and read A & B again.... really let those statements sink in. Because they are true, and 90% of people don't want to believe it.

If you want to make time for something - such as regular exercise, planning/eating healthy foods, self-care, or sleep here's how you do it:

1) TAKE NOTES: its all about understanding what you do with your 24 hours now. How many minutes per day are you scrolling through social media? Watching TV? Commuting to work? Playing with your kids? Keep a running log for a few days with your best approximations of how you spend your hours and minutes.

2) DECIDE WHAT TO NIX OR LESSEN: There are probably a few things on the list you created above that are not necessary parts of life.... and are things that you could omit completely or at least cut in half. And there are other things that are non-negotiable. For example: cutting from 2 hours of TV per day to 1 hour immediately frees up 1 hour of your time to exercise, meal plan, meditate, etc. Your work commute might be an hour but there's no real way to lessen that, so it must stay. Find 1-3 areas that you can reduce or omit time spent.

3) REALLOCATION TO THE RIGHT PLACE: Now, just because you cut your TV watching time from 2 hours to 1 hour, doesn't automatically mean that you're going to fill it with a workout or meal planning session. You must make SURE to allocate that time to the specific activity.. Write in your planner or schedule "6-7pm gym" or "12-1pm food shop and prep meals". Stick to these appointments with yourself in the way you would a meeting or lunch with friends.

Time is never going to drop into your lap. And if somehow an hour or two is "freed up" in your day, there's no guarantee that it'll go toward your fitness goals. Chances are, you'll fill it with other mindless stuff like scrolling through Facebook.

So if you're serious about making changes to your body & life but just feel a squeeze for time, ask yourself: how important is it to me that I make time for this activity? What am I willing to give up (or lessen) to make sure this happens?

If you need some support managing the time you devote to your health & fitness, I'd love to help... just email memichelle@lucky13fitness.com and let's chat.

Are You On The Typical Path?

6/7/2019

Having been in the fitness industry for over a decade, I've come to learn that there's a pretty "typical" path that people take when trying to lose weight, get fit & feel more confident about themselves.

I call it "typical" not because it works or because it's special, but because it's just what most people think needs to happen...

And, unfortunately, MOST of the time this typical path only frustrates & angers people... ultimately causing them to give up.

In this VIDEO I talk about what the typical path looks like, why it fails so many people, and what you can do instead.

Check Out the Video

The Worst Kind of Donation

6/5/2019

Donations are usually seen as a good & benevolent thing.

They help people who are in need or suffering, and they help fund research to eradicate things like cancer, Multiple Sclerosis, mental health stigma, and much more.

Part of the mission at Lucky13Fitness is to give back to our community as well as our members & their families by hosting charity workouts several times throughout the year.

[Speaking of which… mark your calendar for June 20th for our next charity workout]

But there is one type of donation that I believe is the WORST and should be stopped immedately.

And that is the donation that people end up making to their gym when they stop going regularly but continue to pay a monthly membership fee.

It happens all the time. Maybe it’s even happened to you…

You sign up for a gym membership, brimming with gusto & hope for some big changes to your body and life.

It goes great at first, but after a few weeks or a month, things start going downhill.

Your attendance is much less regular…. Life just gets too busy!

You don’t see the results you were hoping for…. Which only reinforces your disdain for spending an hour on a treadmill after an already long day at work.

Before you know it, you’ve given up going to the gym entirely, buuuuuuut you’re still getting charged each month for your membership.

And there you have it: your monthly donation to the gym.

Even if your membership is only $20/month… that’s $240 per year that you’re allowing to get flushed down the toilet.

At Lucky13Fitness, that could buy you a month of personal training, nutrition guidance, Coaching, and more...all 100% customized to fit YOU and your goals.

It’s time to STOP DONATING TO THE GYM.

If you’re not going regularly, just go in and cancel the membership… there’s no shame in being honest about what is.
Then, the next step is NOT giving up entirely, but instead finding a different way to hit your goals…. A different path for success.

My new book Why The Gym Didn’t Work For You: The Missing Link to Fitness Success gives you exactly the steps you need to take in order to stop the yo-yo, reach your goals & keep them for decades to come.

I’d love to gift you a FREE autographed copy of my book to help you along your journey.

Join me at my book launch party on Tuesday, June 18th from 5:30 - 7:30pm and receive your copy of the book, have a bite of food & sip on some wine, hear to a short reading from the book, and participate in our Q & A.

I’ll also be raffling off Private 2 Coaching Calls with me!

The event & your autographed copy of my book are all FREE, but space is limited so please CLICK HERE to RSVP:https://tinyurl.com/yytgc2wd

I hope to see you on June 18th!

5 Tips to Look & Feel Better This Summer

5/31/2019

It’s easy to put off a regular exercise plan or to brush off a healthy food choice in the winter months.

“Bathing suit weather is eons away, and I don’t have to worry about that when snow is on the ground”

Can you relate?

Well, now it’s time… June is mere hours away and BBQ’s, pool parties, trips to the beach, and more will be filling up your calendar if they haven’t already.

Chances are you probably wish you looked and felt a bit better as you start to peel layers of clothing off your body and head into the season of shorts / skirts / t-shirts and tanks.

DAMN THAT FEBRUARY MENTALITY!!!

So what can you do NOW that will help you look and feel better this summer?

There are a whole host of things… here are my top 5:

1️⃣BOOST YOUR HYDRATION: this will help your body lose the retained water that’s likely making you look and feel bloated and puffy. Plus it will help your skin and organs as the heat rises and you sweat more.

2️⃣DITCH THE PROCESSED FOODS: if you want results and you want them NOW, then do a little kitchen clean out. Throw away any processed items or things that have added sugars. Stick to fresh/frozen fruit, veggies, protein, nuts/seeds. The potential for safe, quick weight loss is incredible when you do this.

3️⃣GET 30 x 3: That is 30 minutes of exercise 3 days per week… to start. And not just any exercise- interval training and/or strength training will be your best options here.

4️⃣SLEEP: more weight loss plateaus happen due to lack of sleep than you may realize. Especially if you’ve been pretty regular with good nutrition choices and regular exercise, this might be where you need to focus.

5️⃣DETOX / CLEANSE: SAFELY!!!! Not just any detox or cleanse will do. I love the Eniva 7-Day Detox because its non-fasting, gentle & easy to use, and its nutrient rich. In a nutshell, it helps flush all of the processed food “leftover junk” that’s stuck in your intestines, and replenishes your body with the necessary nutrients for optimal functioning.
I do it at least 4 times per year, and it is most definitely NOT one of those crazy fasting / over-the-top detoxes.

There you have it- nothing too wild or crazy, you just gotta be consistent.

And if you are, you’ll look and feel SO MUCH better in just a few weeks time.

If you’d like to give the Envia 7-Day Detox a shot, you can let me know here and I’ll put one aside for you to pick up at Lucky13Fitness, or click here for delivery right to your door: http://bit.ly/2yzOuUh

It’s even on SALE for $99.

PLUS

I’ll throw in a FREE 7-Day Detox Meal Plan & Recipes for anyone who purchases!

(if you purchase with the above link, just email me your receipt and I’ll send you the Bonuses! michelle@lucky13fitness.com)

You DESERVE to look and feel your best this summer, so get started today with the items above and be on your way to a summer you’ll ENJOY.

What Are You Running From?

5/30/2019

Most people look to their fitness goals for motivation and inspiration when they need a little boost.

They think about the body they’d like to have, the way they’d like to feel, and the life they’d like to have.

In short, they think about what they’re after…. What they’re running (pun intended) toward.

Most of the time, this works as a source of motivation.

But what happens when it doesn’t?

What happens when you know you’d like to lose weight and you know you feel like crap looking the way you do...

You know that you’d love to be about 25 pounds lighter and 2 or 3 sizes smaller….

You know all of this, but the vision of the lighter, more fit & healthy you does nothing to push you toward taking action.

What to do then?

That’s when it is usually a good idea to take a look at the opposite end of the spectrum…

Take a good long look at what you’re running from.

What are you trying to avoid by moving closer to your goals?

In other words, think about what the outcome would be if you kept living like you are now.

Would you develop diabetes? Hypertension? Heart disease? Have a stroke?

Would you no longer be able to hang with a more active group of friends?

Would you lose out on running around with your children or grandchildren?

Would you die an early death?

Yep- those outcomes sure ain’t pretty…. They’re not pleasant to think about, and they probably elicit a bit of discomfort.

BUT

If the thought of you losing 25lbs to look better in your clothes doesn’t get you motivated, then I’m guessing the thought of losing 25lbs to avoid early death might….

Now don’t get me wrong- I’m not saying that you have to constantly scare the $#!T out of yourself in order to go to the gym and workout or choose a salad over fried chicken.

But I am saying that a LOT of people get stuck in a rut of wanting to change, wanting to feel better, and knowing why… but they can’t seem to get the ball rolling.

So shaking things up a bit, and making the urgency to create change a lot stronger by rewording the stakes can be a difference maker.

If you’re stuck in a similar position, stop and think about what it is you’re running from?

A BIG, HUGE EXCITING ANNOUNCEMENT

5/29/2019

I am sooooo excited because I have something pretty damn awesome to share. Definitely worthy of the all-caps email title.

I WROTE A BOOK!!!

It's been an idea/dream in my head for a few years and about a year actively in the making...but it is FINALLY written, edited, formatted, and READY to be in your hands!

To that end,

I'd like to personally invite you to my Book Launch Party on Tuesday, June 18 from 5:30 - 7:30 pm.

You'll get a FREE autographed copy of my book, enjoy food & drinks, listen to a short reading from the book, and have the chance to participate in our Q & A session.

Oh, and I'll also be raffling off two Private Coaching Sessions with me!

CLICK HERE TO REGISTER

I hope that you'll join me in celebrating what feels like the accomplishment of a lifetime! 😁

And more than anything: thank you for your support. Without our members (past and present), readers of my email newsletter, my support throughout the community, and of course my family and friends, none of this would be possible.

I'll see you on June 18th!

The 3-Minute Makeover

5/24/2019

You’ve likely heard me say or write that mindset is KEY when it comes to reaching goals and holding on to long-term success.

An exercise program or set of healthy nutrition choices are worth nothing if you don’t have the proper mindset to execute them daily.

In fact, I’ll go so far as to say that your brain is the most powerful and influential muscle in your body.

Ever been in a bad mood?

Felt sorry for yourself?

Became so enraged about something you couldn’t control?

Been deeply sad or depressed?

Felt frustrated and annoyed beyond belief?

All of these are states of mind that do NOT help anything when it comes to keeping up with exercise and making healthy nutrition choices.

In fact, when you’re feeling these things, you’re highly likely to offset the emotions by willfully NOT exercising, or making the decision to self-medicate and blow off steam by eating / drinking junk.

See what I mean when I say that mindset is key for success?!

You MUST know how to maintain a balanced mindset most of the time, in order to stay on track toward your goals.

How can you do so?

Give yourself a Mindset Makeover.

This is especially good to do when you’re feeling mad, sad, frustrated, depressed, etc.

And you only need to start with 3 minutes per day.

Do something for 3 minutes that betters your mindset.

Listen to an uplifting song.

Read a quote or mantra… recite it to yourself over and over.

Write down your gratitudes.

Practice deep breathing.

Meditate.

Close your eyes and practice visualization…. Picture yourself in a calm, happy, serene place.

There are so many ideas- these are just a few.

But if you choose 1 that appeals to you, and practice it daily, it will help make huge positive shifts in your mindset.

You’ll learn how to use these techniques as a healthy coping strategy and response to stress.

With time, you’ll deep breathe rather than binge on Oreo’s when someone gets under your skin.

Once you get the 3 minutes down pat…. (after about a month or so)... up it to 5 minutes.

Go ahead- give yourself a Mindset Makeover and take the 1st step toward training the most powerful and influential muscle of your mind.

Embrace the Pain

5/23/2019

Think about the most inspiring person you know… or most inspiring story you’ve ever heard.

Maybe it’s a person who beat cancer against all odds and went on to have kids and live for 4 or 5 more decades.

Maybe it’s someone with multiple / severe disabilities who lived longer than expected, graduated college, became an Olympian, etc.

Maybe it’s a story from a victim of the Boston Marathon bombings who, as an amputee, ran those 26.2 miles the year after.

You get the gist.

What do all of these examples - and the example(s) you’re thinking about from your own life - have in common??

They all have experienced & overcome deep pain.

Physical pain and emotional pain.

I believe that every single miracle is born from overcoming a deep pain.

And, I believe that pain can often be a great teacher or catalyst for explosive positive change.

Pain is something we generally try to avoid. In fact, my general rule about pain as it relates to exercise is this: if it causes you pain, stop immediately.

So the pain I’m referencing here isn’t the kind that comes from improper exercise or poor care for one’s own health.

Instead I’m talking about the emotional pain that accompanies tragedy, injury, and other such situations from which miracles and inspiration arise.

Take the Boston Marathon bombing victim who, just by showing up to watch a road race one day, became an amputee…. Forever changing her life.

She has a choice. She can choose to wallow in pity, and pain. She can choose to use this tragedy and injury as an excuse to give up on her dreams.

Or, she can choose to overcome it by transforming from victim to survivor.

Overcome it by doing the thing that most people probably immediately thought would be impossible for her going forward: running a marathon.
Think about the inspiring person or story you have in your head from your own life.

I guarantee you that the person/story had some element of injury, tragedy, or trauma involved…. And that the overcoming of that pain to accomplish something amazing is exactly what is so inspiring.

Pushing forward in the face of tragedy.

Refusing to give up when you’ve been given a 5% chance of making it.

Being tenacious in managing the pain instead of letting the pain take control.

Looking in the mirror every day and promising to never give up.

These are the traits of the most heroic and inspiring people we know.

And the same applies when it comes to fitness and weight loss.

In fact, when it comes to losing weight and transforming your body/life, there’s usually a painful injury, tragedy, trauma, or string of memories that have been pushed down from the surface and “medicated” by food, booze, and not-so-great self care.

Losing weight, getting fit & transforming your body and life takes more than just having a program of squats, push-ups and planks…..

It takes more than just making healthy nutrition choices.

It also requires getting in touch with the emotional pain or discomfort deep down.

It requires pushing forward when its hard….

Refusing to give up when you doubt that you’ll ever make it…

Being tenacious in managing your stress/pain/emotions in a positive way, instead of letting them take control via binge eating/drinking.

Looking in the mirror every day and promising never to give up.

So, I challenge you to think about the most inspiring person you know…. Read about them, learn more about them…. Even talk to them or be around them as much as you can, if possible.

Channel their inner strength and drive….. It’s extremely contagious.

Doing so will give you something more powerful than any diet or fitness hack ever could.

Avoiding Nighttime Snacking

5/22/2019

The Nighttime Snack Monster is a thing!

I’m sure at one time or another you’ve experienced its presence:

Dinner is over, the kitchen has been cleaned up, and you’ve plopped down on the couch to finally relax after a long day.

That’s when the Snack Monster strikes…. You get this insatiable feeling of hunger and the need to eat something.

And I’m not talking about a bowl of salad or an apple.

It’s more like chocolate, ice cream, chips, etc.

And not just one serving, either.

Sound familiar??

There are 1 of 2 possible reasons this is happening to you:

1. You Haven’t Eaten Enough/Properly During the Day: deprivation in the morning and early afternoon can wreak havoc at night. People are usually too busy, too distracted or - quite honestly - too lazy to prep an adequate breakfast and lunch for themselves. Coffee and a donut from Dunkin’ just won’t cut it.
    You’re busy?? We all are. But there are plenty of creative ways to have a successful breakfast and lunch each day.

TRY THIS: Make sure you get a good sized breakfast, lunch, and hearty afternoon snack. Include healthy fats, protein, and natural sources of carbohydrates.

An example is: 3 scrambled eggs with spinach and ½ an avocado. You could also try egg muffins which can be cooked in bulk ahead of time… so it’s just grab & go.

2. Nighttime Snacking Is Just What You Do:  this is where we get a bit more into the mental muscle, and mindfulness side of things…. Not just simple recipe hacks. Think about it: do you just assume that you’ll snack at night? Have you built it into a habit, or routine of sorts? You may not be hungry or need any more food for the day, but having a bag of pretzels while watching Game of Thrones is just “your thing.”

Except that it is producing a result that you don’t want.

So you need to change “your thing.”   You need to train your brain to engage in an activity other than snacking.

You need to rewrite the story you tell yourself about what you do at night.

Because if you keep believing the same story of “well, I just snack at night. It’s what I do and I can’t help it,” then that outcome will just keep happening.

Altering your brain and what you believe is possible for yourself is the first step.

TRY THIS: Make a list of actions/behaviors that you can do instead of mindlessly eating tortilla chips for an hour.

Things like: calling a friend, folding laundry, chewing a stick of gum, drinking seltzer, drinking hot tea, going for a walk, playing with a stress ball, knitting, combing your hair…. The list literally could go on forever.

Not all of these will work for you, but everyone can find 1 - 3 things that are suitable distractions.

Then, place a reminder for yourself in the kitchen.

I suggest to my clients that they make a sign to hang in their kitchen after dinner every night that says “KITCHEN IS CLOSED” or “REMEMBER WHY YOU’RE DOING THIS”, or “WHAT DO YOU REALLY WANT?”

The visual reminder will bring your mind back to the fact that you’re trying to STOP this habit that can happen without realizing it until it’s too late.

Whether its reason #1 or #2 that resonates with you, the solution that you try won’t work 100% of the time overnight. Like anything else you’ve learned to do- you won’t be a master at it the 1st time, or even the 1st 20 times… it will take repetition, trial and error, and some encouragement and motivation from friends/family/coach to help keep you going.

But once you create new habits that are more in line with the result you want…. And once you start SEEING those results… you’ll have all the internal motivation in the world to keep on doing it.

Healthy Donuts?!?! YUP!

5/17/2019

Who doesn’t love a good donut?!?

My favourite treat is from a place in Maine called Holy Donut.

They make their donuts with potato flour and a lot of love.

We will head there maybe 4 times per year, while we are up in Maine, as a special treat.

[note the picture of my son Chase eating his first donut. He’s in love now!]

But, it doesn’t take a degree in nutrition to know that donuts really aren’t something to have as a staple in your diet.

They’re really nutritionally empty and they won’t help you reach any of your health and fitness goals.

BUT

That doesn’t mean there aren’t alternatives that are much healthier…. Which you can eat with a little more regularity…. Without the guilt.

Cue the Strawberry “Donut” Cakes…

As summer approaches and strawberries come into season, its the perfect time to try this deliciously yummy treat.

GIMME THE STRAWBERRY DONUT CAKE

Go ahead! Have at it!! Make those for your next gathering of friends, office party, Memorial Day BBQ, or just on a random Tuesday!

Bon appetit!

Where Will You Be?

5/10/2019

I want you to take a minute and ask yourself a question.
Ask yourself where your health & fitness will be two years from today if you make the changes you need to make.
Where will it be if you let go of the habits and behaviors that are holding you back from reaching your goals?
How will your clothes fit?
How will your happiness in the way you look have changed?
How much more confidence will you have in yourself ?
How much less will you be worried about your cholesterol, blood pressure, A1C, and overall health?
Now, ask yourself a second question.
Ask yourself where your health & fitness will be two years from today if you don't make the changes you need to make.
Where will it be if you let certain habits and behaviors continue to hold you back from reaching your goals?
Will things get worse?
Will you get injured or develop a medical condition or disease?
Will you be less social and less apt to do the activities you once enjoyed?
Will you be satisfied with way things are?
Getting to where you want to go isn't confusing.
It requires letting go of the behaviors and choices that hold you back and replace them with behaviors and choices that will lead to where you want to go.
But let me leave you with a reminder:
Those two years are going to pass either way.
Whether you are willing to be better in order to achieve more, or are ok with the status quo, that time is going to pass...
...and it will pass quicker than you think.
So if you want more...my suggestion is to make those changes you need to make in order to be more.
And if you want my help, just email me: michelle@lucky13fitness.com and we'll find a way to work together to make those changes.

More Important Than Planning...

5/8/2019

It seems like so many of the people I talk to think that if they have the perfect plan, things will be awesome.
Whether it's the perfect workout plan, nutrition plan or overall life transformation plan...
...they're a plan away from success.
Unfortunately, that's just not how things work.
Having a plan is important and valuable, but do you know what's more important and more valuable?
The ability to adapt and persevere.
See, at some point the plan will either be rendered obsolete or it just won't work in the first place no matter how well thought out it is.
The unsuccessful person will be crippled by this.
They'll panic and dwell on all the things that went wrong.
In truth, they'll start acting like a victim.
But the successful person is different.
Sure, they won't be happy about the new dinner recipe that burned in the oven, the boxing gym that shut its doors for good, or work fiasco that put a wrench in their evening workout schedule...
...but they'll adapt and they'll persevere.
I think that those adverse situations reveal a lot about someone.
They shed light on whether or not a person will be successful in the long run.
Because, let’s face it, there is no such thing as “life without stress or obstacles”, so we can’t spend our time trying to avoid every pitfall out there.
Instead, we must spend time learning how to adapt to the obstacles and getting comfortable with pushing through hard.
It’s a fact of life that we must accept.
And, as a bonus, it makes for a pretty amazing character development 😉
In my opinion, this is an imperative trait for any person who wants to be strong- inside and out.
I'd take the Mike Tyson quote to heart:
'Everyone has a plan 'till they get punched in the mouth.'
The ability to pick yourself back up and continue moving forward - even after your plan goes awry - is one of the ways you can be sure you’ll succeed.
And if you want my help in developing this 'winning' trait, it's something I preach and teach with all my clients.
Just shoot me an email: michelle@lucky13fitness.com and we'll see how I can help.

What a PhD, $1,000,000 & Weight Loss Have in Common

5/7/2019

You might be scratching your head after reading the subject line of this email, wondering what the heck a PhD, $1MM, and weight loss have in common.

I believe there are 5 important things that tie these 3 topics together.

1. DESIRABLE: if you randomly polled people, most would think it a good thing to have a PhD, $1MM, or lose weight. They all are things that people want.

2. MANY MORE PEOPLE WANT IT THAN ARE WILLING TO WORK FOR IT: it takes a lot of hard work to make $1MM.. Not many people want to work for that money, but LOTS of people would take it if it dropped in their lap.

The same is true for weight loss. People talk all the time about how they’d love to lose 10, 20, or even 50 pounds. But the number of people who are actually willing to put in the work to get there is much, much smaller.

3. DOES NOT HAPPEN OVERNIGHT: *winning the lottery is a rare exception. Most millionaires will tell you it took years, even decades to earn their million(s). The same applies for a PhD- it takes years to achieve.

Weight loss does not happen overnight. Sadly, most people think it does because of the deceiving programs out there that dupe people into thinking the false claims are true.

4. TAKES CONSISTENT EFFORT, TIME, AND WILLINGNESS TO PUSH THROUGH HARD: it’s not an easy road to go from $0 to $1MM… often people try many things and fail on their journey toward success and wealth. It’s not a simple task to get a PhD- take classes, do research, pick a topic for a thesis and then defend it.

And, it’s certainly not easy to lose the weight you want and transform your body & life. It will take time, consistent effort, and a commitment from you to push through hard… through tough times, and rough times.

The people you see in the world who HAVE these things- a PhD, $1MM (or more), or an incredibly fit and healthy body- they wanted that particular thing more than anything else in their life at one point in time. And they put all of their effort into getting there.

The last common trait of these 3 topics is the most important:

5. IT IS POSSIBLE: plenty of people in the world have PhD’s, there are a lot of millionaires out there, and there are heaps of people who have lost weight successfully.

I believe you can have any of these that you desire… heck, you are capable of all 3!

Now, I’m not an expert on helping people get PhD’s or becoming millionaires…

...but I am an expert on helping people lose weight and transform their bodies & lives.

So if you’re ready to take your weight loss head on, I’m here to help you every step of the way.

Just shoot me an email: michelle@lucky13fitness.com with “WEIGHT LOSS” as the subject and we can set up a time to chat.

STOP TRYING

4/30/2019

There’s a phrase in the English language that threatens so much of our personal & professional success.

A single phrase- made up of just a few words - that gives us permission to give up on ourselves when it counts most.

It’s the phrase that is holding you back from transforming your body and life to the next level..

It’s the phrase “I’ll try.”

To borrow from wise Yoda: DO, OR DO NOT. THERE IS NO TRY.

When you are on a journey to make changes to your body & life, there are many new and different things you’ll have to do.

Things like drink ½ of your body weight in ounces of water per day, eat a serving of fruit or veggies at every meal, exercise 3-5 times per week, meditate daily, acknowledge gratitudes, etc.

If you frame things as “well, I’ll try”, you are already giving yourself permission to give up.

You are already planting the seed in your own head that you’re not capable, or good enough to make these things happen.

You are feeding your self-doubt, which only slows down and even paralyzes your attempts to become a better person, inside and out.

You are giving yourself the “out” because saying “I’ll try” means you never fully committed to doing it in the first place.

Instead, reframe how you think and speak, as it relates to things that are new & challenging.

Don’t put yourself up against an enormous challenge and then say you’ll try to get it done.

Insead, choose less aggressive challenges that you can confidently accept.

Instead of saying “I’m going to try to get to bed earlier”, say “I am going to be in bed by 9:30 pm each night.”

Instead of thinking “I’ll try and exercise every day this week”, say “I am going to exercise 3 times this week, and if I get more than it’ll be a nice bonus.”

Stop undercutting your own ability to take action and change the course of your life.

You DO have the power to make better choices.

You DO have the ability to take small actions daily to become 1% better.

You DESERVE to make a full-fledged commitment to your own transformation.

Stop trying and start DOING!

Sculpt Your Shoulders & Strengthen Your Hips with This Exercise

4/29/2019

I filmed a quick video the other day demonstrating some plank variations that work the body from head to toe...specifically helping to sculpt the shoulders and strengthen the hips.

If you have any questions, don't hesitate to reach out.

CHECK IT OUT HERE

Do You Follow?

4/29/2019

There are a handful of successful people that I admire, and aspire to emulate.

One of them is Seth Godin. (if you don’t know of him, Google “Seth’s Blog”)

Yesterday he shared a story on his blog with an amazing lesson that really stuck with me, because it reminded me so much of how it applies to the fitness world.

The story, in a nutshell, was about a person who looks up a recipe, follows it but makes some on-the-fly substitutions or changes and then says “the recipe didn’t work” when the final product doesn’t turn out as desired.

Seth’s point was that it’s fine to be creative and add your own touch to things, but perhaps it would work better to just follow the damn recipe as listed first…

...get a good understanding of how it’s supposed to go, and then make some edits or changes.

The quote at the end is what’s been playing over and over in my head:

In the age of unlimited access to recipes, the hard part about getting good advice isn’t getting it. It’s following it.

I think this lesson is SO applicable to fitness and weight loss.

It’s sooo easy to get advice and information on exercises, recipes, workouts, etc. that can assist with weight loss, getting toned, gaining muscle, and looking & feeling better.

The difficulty lies not in being able to access this information.

In fact, I just Googled “workout for fat loss” and got 155,000,000 results.

The trouble, however, is in following the advice / information.

This is the #1 reason people struggle to lose weight.

They either can’t stay motivated or focused enough to follow the plan for more than a few days or weeks.

Or

They “follow it” but with lots of edits / changes / their own approach.

And, when things don’t work out the way they want, they blame the program.

They yo-yo, get frustrated, and ultimately give up.

Being able to properly follow advice / information is critical for fitness success.

And, you don’t have to do it alone.

If you’re sick of trying and failing, make the commitment to do it the right way.

Invest in a Coach who not only gives you the advice / info (that’s a no-brainer), but who helps you to follow it every step of the way.

In my opinion, the support, accountability, and motivation from a Coach is far more valuable than the sheet of paper they hand you with a workout plan on it.

If you’d like help with the follow-through, simply email me: michelle@lucky13fitness and let’s chat about how I can help.

Author

Michelle Densmore, CPT, LCSW is the founder and co-owner of Lucky13Fitness, a personal training and fitness coaching company located in Burlington, on the north shore of Boston, Massachusetts. Michelle uses her education and expertise in both the physical and mental health fields to help her clients reach their goals through behavior change. Michelle believes that "Training the Brain" is the key to change in any aspect of life, especially in the gym. Michelle trains and supports her clients’ brains as well as their bodies via (en)Vision coaching, personal training, and virtual coaching.

Michelle is also a featured fitness writer for Runner's World, Zelle, Wicked Local newspapers, and has been featured on BostInno and The Story Exchange. When she’s not training clients, running Bootcamp or teaching a Tabata class, Michelle can be found training herself for a road race or triathlon. She loves to run, lift heavy things, travel, and spend time with her family and animals.
Contact Michelle

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