“Finally! A line of nutritional supplements formulated using pharmaceutical grade practices, designed by a team of doctors and nutrition scientists, with one thing in mind...better health for its customers.”


Yesterday, I announced our proud new partnership with Eniva Health.  Today, I’d like to give you a little more insight into why we’re so proud to partner with them...
Eniva is a family-owned business in Plymouth, MN.  I’ve been fortunate enough to be introduced to the CEO, Andy Baechler, and start building a relationship with him - this isn’t some faceless company that just slaps their label on a cheap me-too product made by one of the big supplement manufacturers out there.
No. I won’t do business with one of those companies.
Eniva actually makes their own products!  They control the quality from start to finish!!
Dr. Benjamin Baechler is the co-founder and Chief Medical Officer of Eniva. He has devoted his life to researching and formulating leading-edge, high-quality nutrition products most specifically in the areas of anti-aging, healthy cellular replication, and heart health. He’s also a medical doctor (MD) and was named one of the Top 100 Doctors in Mpls-St.Paul magazine!
You can learn more about Dr. Ben in this short video --> https://youtu.be/qdSJE8hl_Hc
My team and I at Lucky13Fitness are confident in saying Eniva products stand head and shoulders above the competition because of the company’s solid foundation rooted in innovation, quality, safety and effectiveness.
Innovation
With Eniva products you know you’re getting the most advanced nutrition supplements ever created.

• Eniva creates the most advanced nutrition formulas available, many incorporating cutting-edge liquid nutrition science and technology.
  
• The research and development team behind Eniva is a group of highly qualified nutrition scientists, chemists and engineers with special expertise in liquid nutrient delivery systems.
  

Quality         
Eniva products are specially formulated for consumers who value and appreciate the best.

• Eniva products are made onsite at Eniva Nutraceutics’ FDA regulated and inspected facility.
  
• Every ingredient is tested for purity and potency (only “pharmaceutical grade” is accepted), and every step in the manufacturing process is carefully monitored and scrutinized by highly trained professionals.
  
• Eniva products are produced in compliance with the current Good Manufacturing Practices (GMP rated) set forth by the FDA.
  

Safety
You can rest-assured knowing that Eniva products is safe for you and your family

• Eniva products are made in a state-of-the-art controlled environment using specialized air and water purification systems, building materials, and clean rooms.
  
• Every aspect of production is checked and rechecked for the safety of the consumer.
  
• Eniva products are even tested by certified 3rd party laboratories to ensure consistency and accuracy of product label claims.
  

Effectiveness  
At the end of the day, Eniva products WORK – you’ll see and feel the difference!

• Eniva products have undergone an exhaustive amount of research PROVING their effectiveness.
  
• Several studies have been done both in-vitro and in-vivo to confirm it’s incredible list of benefits. View studies at http://www.enivanutraceutics.com/.
  

By the way, Eniva products are so good that they’re now carried by some of the most prestigious medical facilities in the world!  

Bottom Line:  I have entrusted Eniva with my family’s personal supplement needs, and I feel extremely comfortable recommending them to you.  
 Our initial rollout will be next week at Lucky13Fitness with a limited supply of the key products we’ve determined to be the best for our clients goals and needs.

When I was in college, one of the biggest mistakes I made on my quest to be more fit, strong, and happy was buying into the marketing that Low Fat & Fat Free foods / drinks were the right thing to eat. I tried the "Special K Diet" where I'd eat a bowl of that cereal for breakfast and lunch, then have a tinnnnnnny salad for dinner.

I remember feeling conflicted- one half of me ​knew better than to believe the TV commercials and the advertising on the box... I knew that it couldn't be healthy to consume such few calories. But the other half of me thought:  "well they can't possibly advertise it if it's not true...it must work." I didn't make it more than 3 days before I was so starving that I abandoned it for some food with actual substance.

We've all made decisions like that- we want to believe that something which seems too good (or extreme) to be true will work. We want to buy into the advertising messages that we see... even though a little voice in the back of our mind tells us not to. We are BOMBARDED with these messages of "rapid fat loss" and "lose fat fast!!" each and every day... everywhere we look! It makes the whole journey of fat loss & getting fit hard for a lot of people.

I've come a long way since my days of eating Special K and drinking Diet Coke, and I've created a business with a mission to help people understand
the right way to approach fat loss. I spend my days reading, learning, and sharing my knowledge with others, so that they may be better equipped to make the best choices that will lead to a fit, happy, and healthy life.

If my story resonates with you, and you have questions or need some help navigating it all... don't hesitate to reach out.  I'd love to help you.

At Lucky13Fitness, members can rest assured that they're getting the best and most effective coaching, training, and guidance toward their goals.  
When people become members, they see results.  

Period.

But not everyone is ready to set foot into a gym...

That doesn't mean you still can't be successful at losing body fat.

Here are 3 tips to help promote fat loss that do not require setting foot in a gym:

1) PROTEIN
Get ample amounts of protein at each and every meal.. Protein helps to keep you full, feed your muscles & stave off cravings for unhealthy junk food.

2) WATER
Bumping up your water intake will help you bring down your body fat percentage... If regular water is boring, try adding fresh squeezed citrus, or drinking unsweetened seltzer or herbal tea.  Aim to drink 1/2 your body weight in ounces per day.

3) VEGGIES
Fresh. Raw, steamed, broiled, grilled, baked, or sautéed.  Avoid drowning them in heavy sauces, marinades or oils.  And deep fried veggies don't count!  Eat as many as you want in a meal, or in a day.... they keep you full and are low calorie.  They're also packed with beneficial vitamins & minerals.

My wife, Jen, and a bunch of our friends just completed a 150 mile charity bike ride this weekend.

I think its the 3rd or 4th year in a row that they've done it.

The group of friends she did the ride with is wonderful... and BUSY.

Most of them have kids, a few are planning a wedding, one just bought a house, they all have important jobs, and have busy social lives.

You might be wondering how the HELL they had time to train for a challenge like a 150 mile bike ride!?

Well, the truth is, when they thought about the HUGE challenge of the event (150 miles in 2 days) plus the months of training (riding 50 - 75 miles every weekend), it overwhelmed them!

So, they just took it one day at a time, one ride at a time..... and with consistency & adherence to a plan, they made it.

It's the same for any fitness goal that seems almost too huge to achieve.

An overall plan must be developed, and then broken down into "bite sized" chunks...

This way, you just focus on what you have to do today... it makes it MUCH more manageable.

And, this way- you're most likely to conquer the challenge.

Even if you're a busy person with 1,000,000 other things to do.

There seem to be two two approaches that people have when it comes to having a healthy & fit life...Those playing 'offense' and those playing 'defense.' The real difference being that the former will actively create their healthy and fit life, while the latter are reactive or just wait for things to happen.

Those who play 'Defense' do things like...

• Wait for someone else to find "the solution" and then copy them

 

• Do 30 - 60 minutes of cardio a few days per week and think thats enough
  
  
• Buy into every fad, trendy workout, or supplement
  
  
• Complain that they don't have enough time to food shop or cook healthy meals
  
  
• Only workout when they know they have a special event coming up, or when summer is approaching. 
  
  
• Fail to plan their day/week.
  
  
• Don't have a food prep plan or a training schedule.
  
  
• Blame their busy schedule or other commitments for their inability to prioritize their own health & fitness
  
  
• Let their family/friends/co-workers persuade them into making bad choices
  
  
• Complain about fitness programs being 'too expensive'

 On the other hand, people who play 'Offense' are known for...

• Having a plan to create the healthy & fit lifestyle they want... and executing it.
  
  
• Having a meal prep plan and training schedule 
  
  
• Working out on a set schedule all year round
  
  
• Investing in Coaches & Trainers to help them succeed
  
  
• Taking personal responsibility for their outcomes.
  
  
• Creating and sticking to healthy nutrition choices
  
  
• Practicing mindfulness & 'Training the Brain' to develop healthy habits
  
  
• Creating a sense of work/life balance
  
  
• Avoiding 'shiny object syndrome.'
  
  
• Playing the 'long game.'
  
  
• Competing against themselves to continually improve.

So how do you become more of an 'Offensive-centric' person if you find yourself with too many of those defensive traits?
Start here...ask yourself better questions:

Question #1: What do I want my health & fitness to be 12 months from today?
This will result in an answer.
Which leads to the next question:

Question #2: What are the top 3 things I can do to go from where I am to get there?
This will result in another answer...actually 3.
Which leads to the next question:

Question #3: What knowledge, strengths & assets do I already have that will help me to execute those 3 things?
Answer that and determine your gaps.
Which leads to the next question:

Question #4: Who can help me fill in the blanks or guide me the most effectively & efficiently to where I want to go (Answer 1)?

Remember...if you want to play Offense and create a healthy & fit life ...you need an actionable plan.
A vision...and actionable steps to achieve it.
And then you work the plan.
Course correct as needed.
Get help where you can to expedite the process and to avoid the pitfalls.
Do those things and your healthy & fit life stops being your dream and it becomes your destination.

A very common fitness goal is weight loss.  We see it all the time at Lucky13Fitness...and we specialize in making it happen for people.

Most people come in with the goal of "I want to lose X lbs and my goal is to weigh X lbs."

I'm all for people having goals that they WANT and that they're invested in, but this specific type of goal - wanting to weigh X lbs - is problematic.

Let me explain why with an example:

A woman who currently weighs 150lbs has the goal of weighing 125lbs. 

In other words, she will consider herself to be successful when the scale reads 125lbs. 

The problem is this: 125lbs looks VERY different from person to person.

Does this woman want to be a 125lb person with 15% body fat, a toned appearance, and who looks great in her clothes?

OR

Does this woman want to be a 125lb person with 40% body fat, zero muscle tone, and who doesn't fit comfortably in her clothes?

Remember: both weigh 125lbs.  In theory, either one should be satisfactory since her only goal was to reach that scale weight.

But I'll bet that this woman would NOT be satisfied with her outcome if she got the latter.

BOTTOM LINE: a number on the scale, in and of itself, is only part of the equation.  

Develop a goal that goes beyond a # on the scale to include other metrics such as

• body fat %
• measures of strength (EX: be able to do a push-up, or pull-up; deadlift or squat a certain weight)
• clothing size
• lower cholesterol, blood pressure, or blood sugar

And, if you would like some help developing  a well-rounded goal that is achievable and that matches the picture you have in your head, simply reply to this email and let's chat.

I was chatting with a client the other day about nutrition, and she said, "Well, I like to have a cheat meal once per week. Is that okay?"

My response to her was the same as it always is when i hear the dreaded C-word.

CHEAT.

I do not believe in defining a meal or food experience that's outside of the "wholesome, real food" description as a "cheat."

Cheating is what you do on your spouse, a test, or your taxes.

And you get in trouble if you get caught!

Cheating has a very negative connotation.  We think of cheating as something to be ashamed of, and something to hide from others.

When we bring these negative associations to a food experience, we likely end up feeling ashamed, mad, or frustrated with ourselves.

We regret eating the food (or drink) and may take drastic measures to "undo" it.  For example: skip the next meal, restrict calories, over-exercise, etc.

Cheating sounds awful, right?

Well it is!

My suggestion is to reframe it as a planned enjoyable food experience.

Allowing and planning for 1 meal/portion outside of your normal wholesome, real food consumption brings with it a sense of empowerment.
​
You get to enjoy every bite.  You get to eat it without guilt.  And you don't feel like you have to punish yourself afterward.

So ditch the word "Cheat" from your nutrition vocabulary and replace it with "planned treat."

I have 1 more takeaway from my recent trip to Chicago that I want to share with you... It was shared by a man who is a thought leader in his industry.  He's well regarded & quite brilliant. 

I've hired him as a consultant in the past and he definitely knows what he's doing!  So I really listened when it was his turn to lecture.  What he asked our group was fascinating and so thought-provoking:
 

• What Are You Tolerating That's Not Bringing You In The Right Direction?

 
In life, we don't often stop and take assessment of all the things we do, and the people we spend time with... And, if we did, we would realize that many things we do on a daily or weekly basis are things we simply tolerate.... things that aren't bringing us in the direction we want to go, but we just trudge on and tolerate them anyway.

WHY?!?!?!

It seems insane, doesn't it?

Applying this to the world of fat loss, or getting fit & healthy can look like this:

Are you going to the gym daily or a few times per week without reaching the results you want?  Are you simply tolerating the time you spend there, without moving in the direction you want?

Are you on a diet, or restricting certain types of food in an effort to lose weight, drop body fat, or get the body you dream of?  Are you simply tolerating this uncomfortable way of eating (or not eating) in vain??
It's time you put to rest the things you're doing (or sacrificing) that aren't bringing you closer to your goals.

You're overdue for an assessment of your actions.... so do one.

Keep doing the things that are bringing you closer to your goals... and don't be afraid to DITCH THE ONES THAT AREN'T! (that goes for people in your life, too!)

DISCLAIMER: doing the above will be uncomfortable.  You won't like it at first.  You may resent doing it, and curse my name for a little while.  But my challenge to you is to stick with it.  It will be amazingly well worth it in the end.

I spent the 2nd half of last week in Chicago meeting with my Mastermind group and my 2 mentors.  The two-day brainstorming meeting always leaves me full of new thoughts, ideas, and amazing takeaways.​

I want to share one of the biggest takeaways with you:

• Simple + Execution = Success

Of often we try to overcomplicate things… we make a mountain out of a molehill.
As it relates to getting fit & healthy, all we really need to do is consistently execute a few simple steps.  
First, add movement into your routine for 30 minutes per day, at least 3 days per week. Don’t get caught up in any more detail than that… Just move. For 30 minutes.  3 Days per week..
Second, eat fresh veggies/fruit and lean protein at each meal.  Don’t get caught up in the minutia that bogs so many people down.  Just put veggies/fruit and protein on your plate every time you sit for a meal.
Third, Train Your Brain to practice mindfulness.. Meaning, don’t mindlessly eat a bag of chips while sitting on the couch…. don’t eat/drink things without actually being hungry…. move in ways that make your body feel better, not in ways that leave you feeling broken and sick.

That’s really it.  If you get in the habit of executing these simple tips… day in and day out… you will achieve a level of success that 95% of people never will.

I was recently featured in Boston Voyager magazine as part of their "Trailblazers" series, which profiles successful women in the Boston area. 

I've never thought of myself as a "Trailblazer", but the title is pretty cool, and I'm honored to hold it.
In the interview with the magazine, I explain what being a Trailblazer means to me.

In short, I believe that being a Trailblazer means being willing to work hard for what you want... never giving up... and surrounding yourself with people who believe in your fullest potential.
 
Check out my interview with Boston Voyager HERE.

D.O.M.S. - What it Means and Why You Shouldn’t Ignore it

Yesterday one of our members posted a check-in in our VIP Members Facebook group, and commented that she was feeling sore from her workouts. She posed the question:

"Is it weird that I enjoy being a bit sore?"

And she followed up with saying:

"I spend the whole day feeling more accomplished because of it..."

In my response, I congratulated her for some AMAZING efforts at consistency in workouts and really being committed to her goals. But I also thought it was a good opportunity to explain a bit about soreness and the role it plays in overall progress and results.

I thought it would be helpful for others to be reminded of this same thing.  Here's what I shared with her:

The feeling of being sore the day after a workout is called "delayed onset muscle soreness" or DOMS.
This is caused by muscles being put under a new and different kind of stress (read: exercise thats new or challenging), and having the muscle fibers tear apart. It commonly happens 24-48 hours post workout.  

The important part is the rest and recovery, including solid sleep, that allows for the tears to be repaired... this is what results in muscles that are bigger and stronger.  

The work happens in the gym, but the results happen while you sleep.

The potential problem comes from putting your musculature under that stress day after day after day, with no true recovery period. This results in your body being challenged to perform new and intense exercise with only a fraction of the potential power and effort it would if it were well-rested.

And, eventually your returns (read: progress) are significantly diminished.  You keep working really, really hard but you don't see the same level of results for your efforts. You also become highly susceptible to injury. 

So, the takeaway? 

Be sure that your workout cycle has some of those heavy intense days that produce the soreness you love... but also be sure to include some low impact recovery days!

A MOTHERS DAY LESSON FOR US ALL
Yesterday I celebrated my 1st Mother's Day! It was such a special opportunity to spend the day with my wife, son, and my own mother.

So many people reached out via phone, text, Facebook, etc to wish me a Happy 1st Mother's Day. They all commented on what a unique and special thing it is to become a mother... as well as what an awesome responsibility it entails.

All day long I couldn't help but think about this amazing little guy in my life right now, and how he depends on me for EVERYTHING. From food to diaper changes, from wiping up drool to giving him a safe & warm place to sleep. And I know that as he grows, he will look to me (and my wife) for all of his cues. I will set the example and he will mimic the things I do and say.

So, leading a fit & healthy lifestyle has never been more important than now. It's no longer just something that I do for myself to feel my best... I now have another human being relying on me to make the best possible choices because HIS health and future depend on it, too. I hold the power for setting the foundation of his life. I make the choices about which foods he eats. I decide how much screen time he gets (if any). I decide whether or not he will be enrolled in any sports/activities. The habits and interests he develops in his first few years will set the stage for the rest of his life.
And whether or not you're a mother (or father), you likely serve as a decision-maker, too. All adults, in some respect, serve as role models for the next generation.

We hold the huge & important responsibility to set good, positive & healthy examples for our children, nieces, nephews, students, players, and neighborhood kids.

So, if you're a person who has trouble motivating yourself to make healthy choices only for your own benefit- you now have another reason. Your decision to live a fit & healthy lifestyle has the power to influence and benefit so many others. Use that incredible responsibility to motivate yourself today!

- Michelle 

Beyond Supplements: Why Powders, Pills, and Pre-Packaged Foods Are Not the Answer… 
PLUS - Simple & Effective Steps to Get the Body & Life You’re After!

(Allow me to start by stating that this post is in NO WAY meant to jab at any other fitness professional who may incorporate supplements into their clients’ programs.  The following is MY opinion based on MY philosophy and MY research.  And yes, it is how I guide MY clients. I am happy to acknowledge that other avenues and opinions exist.  Zero judgement here.)

I have heard of Advocare, Ideal Protein, NutriSystem, Isagenix, and all the other popular supplement and pre-packaged food lines.  I have read the packages, the ingredient lists, and even have had multiple people approach me about incorporating them into my personal training studio.  When I politely decline, they look at me like I’m crazy.  I get explanations on how another revenue stream will help me make more money, while the product will help my clients burn fat and drop pounds fast.  “Its a win-win”, I have been told.  However, to this day, I don't promote or rep any supplement lines.

WHY?
Short Answer: I do not believe that bars/powders/pills/prepackaged foods are the key to long term success.

HUH?!?!?
Allow me to explain:

1. Long-Run vs. Right Now
While I do acknowledge supplements can help people take weight off initially, I do not believe it is a recipe for success in the long run.  I have had multiple Coaching sessions with clients discussing the pros and cons of the speedy initial weight loss that shakes/bars/powders & pre-packaged foods can bring.  At the end of the day, I deeply believe that true and long-lasting change won’t happen with a bandage approach.  Dropping 30lbs in 6 weeks matters not if a person hasn’t learned to create positive behavior change.  The pounds will come right back…. and they often do.  Nothing changes if nothing changes.

I work with my clients to examine their relationship with food, and make slow changes toward their ideal. I encourage them to use whole, real foods as the basis of their diet, to encourage a path of change that can realistically be used forever.  This can be a slow, torturous nightmare for someone who wants to lose 50lbs and wants to lose it NOW.  It can seem like an endless uphill battle that is destined to fail.   Until a small, successful change is made, which takes about a week. Give it a week!

2.  What Does a Protein/Fat/Carbohydrate Look Like in “the Wild”?
Picture this: Sally has never been a great eater, and now wants to lose 50 pounds.  She signs up for one of the supplement lines I named above & follows the plan to a T.  She mixes the powders in her water for breakfast every day, and has protein puffs as a snack every afternoon.  She diligently opens and consumes each package in the order she is instructed.  She is successful in losing weight; getting to her goal weight of 50 pounds weight loss in record time.

Then Sally stops the program.

Sally is now 50 pounds lighter and still has the exact same lack of understanding about nutrition that she did 50 pounds ago.  Chances are, she will not be able to appropriately identify a fat, carbohydrate or protein accurately.  Chances are, she will not have a good eye for estimating an appropriate portion size of each.  

Eating from packages absolves the consumer of any thought or responsibility when it comes to making healthy decisions.  I think it FAR more powerful to educate a person about food: what it is, its purpose and benefits for the body, as well as when/why we need it.  This critical education can never be taken away; no matter where a person is, the knowledge will help the best possible decision to be made. 

3.  What about the “WHY”?
As a licensed certified social worker who works in the fitness industry, I have made it my specialty to work closely with clients on the “why’s” of their current lifestyle:

• * Why does a person consider it “impossible” to give up X food/habit? 
• * Why would anyone believe that eating healthy is way too expensive and way too restrictive to do for the long run?
• * Why do some people turn to take-out as the primary source of their diet?
• * Why do certain people have constant struggles with food?

These questions invite a person to examine his/her actions and beliefs, and often times an emotional connection is made to these actions/beliefs.
Asking a person to reflect on why they act in the ways they do is a lot more thought-provoking and change-inducing than simply telling them to trade a bag of Cheetos for a bag of Ideal Protein Cheese Puffs. 

4.  Who Is In Charge?
When following the instructions of a package of pre-packaged food, powder, bar, etc., the consumer has next to no responsibility or say in what they are eating.  Someone else (the product developer) has decided what is allowed & not allowed. I believe that giving a person ownership and responsibility of their nutrition is empowering, and with some consistent work & effort can be the key to true, long-lasting change.

There are many approaches and philosophies when it comes to nutrition as it relates to the fitness industry.  My intent is not to discredit those that do not match my own, but to passionately state my approach & the reasons why I so strongly believe the things I do. 

Just to be clear:
My approach will NOT result in six-pack abs overnight.
My approach will NOT be without consistent effort.
My approach will NOT be the “Easiest” approach (but it will be the most simple)
My approach will NOT be for 6, 8, or 12 weeks.. it will be slow changes made to last for a lifetime

My general rules of thumb:
—> Eat as many WHOLE, REAL foods as possible.  If it did not come from the land, a tree, the ground or the sea- its not real!
—> Be mindful of a food’s source… factory or nature?
—> Avoid processed and artificial foods as much as possible.
—> Do not get caught up in a calorie counting game. 
—> Processed/artificial foods dysregulate the body’s natural hunger/satiety system.  
—> Eating real foods will restore your body’s natural regulatory system.  They allow you to eat when you are hungry & stop when you are full.

Examples of WHOLE, REAL Foods:

• All vegetables (anything in the produce section of the grocery store)-All fruits (again- anything in the produce section)
• Poultry (chicken, turkey)
• Fish
• Beef/bison (steaks, ground beef, stew meat)
• Pork (chops, loin)
• Eggs
• Nuts (almonds, cashews, walnuts, Brazil nuts, pistachios, macadamia nuts)
• Seeds (chia, sunflower, pumpkin, sesame)
• SOME grains (amaranth, buckwheat, quinoa)
• Herbal tea
• Water — lots of water!
• Red wine (yes, have 4 oz of red wine... it is heart healthy. Be mindful of portioning)

Slow, Consistent Change is KEY:

• If you are a person who eats HIGH amounts of processed foods, or the thought of omitting/adding many things to your diet all at once is overwhelming, START SLOW.
• Choose 1-2 processed foods to omit, and 1-2 whole, real foods to add in.  Try and keep this new habit for 2-3 weeks.
• After it becomes a bit more routine, add in 1-2 more whole, real foods in exchange for 1-2 processed foods.
• Be patient and keep this slow transformation up for as long as it takes.
• The extra weight will shed.  Your energy will increase. Your skin will look better. Your body fat will drop. Your lean muscle mass will increase. You will fit into clothing better. And you will be living a completely more healthful, fit and balanced life. 

Working toward a goal is something that people do in nearly all walks of life, whether it be aiming for a promotion or raise at work, getting a PR in a race, performing push-ups/pull-ups with ease, or learning a new language.  There are many things we desire to accomplish, some successfully, but achievement rates are rarely 100%.  There are some goals we try to achieve time and time again, without completion.  Failing to reach a goal can lead to frustration, sadness, and self-deprecating talk, among other negative outcomes.  This raises the question:

Why do some goals get accomplished while others linger without receiving the metaphorical check mark?

A goal that gets accomplished most likely has a strong “why factor” associated with it.  There is a clear and deep understanding of the significance, symbolism, and meaning of the achievement.  There is also an equally clear understanding, and un-acceptance, of the failure to achieve.

Think of a person who has never run more than a 5k, but was personally affected by the Boston Marathon bombings, and subsequently decides to run the Boston Marathon in memory of a loved one.  That person now has a deep emotional and concrete reason to keep up with the training program, regardless of the difficulty level.  It means more than just a road race; it symbolizes something deeply personal and is emotionally charged.  Not seeing this goal through is simply not an option. This “why factor” is, arguably, what can create a marathoner from a recreational runner. 

On the other hand, take a person who goes to the gym very sporadically.  A group of her friends plan to run a half marathon in six months time, so she decides to sign up.  Chances are, at some point along the way this person will fall off her training plan and not hit her goal.  The reason behind the goal (doing it because her friends are) is not strong enough to justify the significant commitment required to complete a half marathon.  This is often the case, even if there is 100% enthusiasm at the start!!

In other words, the more specific and profound a reason for accomplishing a goal, the better the chance of accomplishment.

Use the “why factor” to help you achieve your own goals! 
When you develop a new goal, take some time to ask yourself the following questions:
1.          Why do I want to achieve this goal?
2.          Why now?
3.          What will it mean for me if I achieve it?
4.          What will it mean for me if I don’t?
5.          What am I willing to sacrifice to achieve this goal?

These questions will help you clarify the “why factor”, and help you develop a strong understanding of how committed you actually are to the goal.  If you have honest and detailed answers to all 5 questions, your success rate will be high!  If your answers are vague or missing, its a good sign that this goal is not one you should formally set for yourself.

Using the “why factor” will help guide you toward completion of ALL the goals that you really want!!!

How To Make Procrastination D.E.A.D. - Be efficient, get things done, and kick procrastination to the curb

Procrastination is the bane of my existence.  It haunts me if I let my guard down for a single second, and it threatens me as a business owner, self-employed woman, and competitive athlete.  Admittedly, I would rather pay invoices “later” and spend time with my wife or animals now! I’d rather leave the mobility and soft tissue work until “tomorrow” so I can deadlift or run today.

Putting things off; kicking the can down the road; procrastination; futurizing. Call it what you will, it can be a big problem.

Sound familiar?
It happens to us all.  

Recently I thought up an acronym that has helped me to keep procrastination at bay and get things done right in the moment:
Drop
Everything
And
Do

I have switched from having the thought “I should pay my bills later on” to “I need to pay bills now” and immediately walk over to my check book and do it!  In reality, it only takes me 10 minutes and then I haven’t added another task to my "To Do" list. 

Another example is when I have a great idea for a blog.  I used to think “oh that’s a great blog topic, I’ll write about that sometime this week”, but now I think “wow this is a great blog topic. I’m going to sit down and at least type out some important bullet points so I don’t forget about it”.  I am making a conscious effort to address the task as soon as it comes into my conscious thought.  I simply Drop Everything And Do.

This D.E.A.D. approach works best with important tasks that tend to pile up, such as folding and putting away laundry, vacuuming, paying bills, working out, calling a family member or friend, etc.  It gets things DONE, FINI, OVER WITH in the moment, hence killing procrastination.

And the beauty of not having tasks hanging over one’s head is the ability to be present in each moment of socialization, relaxation and enjoyment.  It makes for an overall less stressed way of life that is more enjoyable and pleasant.

So go ahead and kill that procrastination that’s been eating away at you; make it D.E.A.D.

The 24-hour news cycle is filled with divisive issues these days; there are plenty of topics which can be debated ad nauseum.  One argument that I have heard repeatedly lately is one that sparked this blog post.  It is the argument of:

“Well, if you think it’s so bad here, why don’t you go live in (any other place where said issue is worse).  We are lucky to live here where it's not THAT bad.”

My constant response to that argument, no matter what the issue, is that it is unacceptable to compare my present situation with that which is WORSE in order to justify mediocrity.  You know who never thinks like that?  Athletes.  Athletes always strive to be better than they are at any given moment, and compare themselves to those who are better, not worse, than themselves.

No athlete says, “Well, my batting average is only .235, but all the other guys on the team are batting around .180, so I guess I’m pretty good by comparison.”  Instead you hear athletes say “The guy on the other team consistently bats .475 and I want to improve my skill to become better.”

That, in my opinion, is the hallmark of an athlete; the mentality and drive to be better.  An athlete wakes up every day with the goal of improving her/his skill, even if just 1%, to consistently be moving in the direction of betterment.  It can be seen in every aspect of an athlete’s life, which is precisely why most people describe them as a “dedicated” bunch.

Everyone, athlete and non-athlete alike, can benefit from adopting this mentality for an improved quality of life.  Living a better life, however you define that, is not just going to happen out of nowhere.  It will not fall out of the sky by hoping and wishing, or by reading motivational quotes and texts, without any concerted action to follow.

Being better requires action.  For an athlete, it means waking before the sun, and putting in hours and hours of practice toward skill development while the rest of the world gets more Zzzz’s.  For everyone else, it means creating the time to volunteer at the organization of choice, prepare a meal for a loved one, watch your child’s music concert, or spend quality time with your spouse.  Each of those won’t happen if you just wait for free time; time has to be created and set aside for things that make your life better.

Being better requires persistence.  For an athlete, it means not giving up on learning a new skill, even after trying 99 times and failing each one.  An athlete gets back up and tries the 100th time.  For everyone else, it means continuing to hit the gym, meditate, read, learn a new language, meet new friends, develop new relationships, eat better quality food, or otherwise find balance, even when life is busy and it is hard.  Things that are worth having in life will take more than just a one-shot effort; they require persistence.

Being better means not becoming complacent.  I touched on this in the start of the post.  For athletes, this means not comparing one’s own performance to the worst person on the team and feeling satisfied, but comparing one’s own performance to the best person on the team and striving to be better.  For everyone else it means not accepting mediocrity in relationships, career, happiness, or any other facet of life, just because it “could be worse”.

Most would agree that living a “better life” is something to be desired.  If you wish to live a life that is fulfilling, balanced, and happy, try adopting the Athlete Mentality of being better.  Don’t settle for sub-par, but strive to turn your ideals into your reality.

If you have spent any amount of time in a gym, or with athletes, or reading any fitness-related publication, you know that the amount of debate and research on stretching and its potential benefits/risks is overly abundant.

For every piece of research or study that comes out stating one thing, another study comes out saying the complete opposite. Naturally, many questions arise, including:

•   Should I stretch or not?
•   Should I stretch before my workout?  After?
•   Will stretching reduce my risk for injury?
•   Does stretching make me more prone to injury?
•   What’s the most important stretch?

The list goes on and on.  And for good reason- there always seems to be new and contradictory information.  To the general fitness enthusiast, it can be overwhelming and confusing.

What I think:
While there are always exceptions to every rule, my general philosophy is to focus on mobility in a warmup, and static (stretch and hold) stretching in a cool down.

Why?

On Mobility:
Mobility exercises take the body through movement patterns that promote optimal functioning.  Often, these are the same movement patterns that will be performed during a subsequent workout.  Examples include shoulder mobility before pressing, hip mobility before deadlifts or squats, or ankle mobility before a run. 

Matching mobility drills with the exercises that follow serves several functions:

•   Performing mobility exercises pre-workout allows a person to take inventory and assessment of what might need extra attention and warmup on any given day.  Attempting to perform an exercise without proper range of motion is a recipe for injury.  Mobility drills help avert that potential disaster.

•   Mobility exercises groove a movement pattern, and help prime the brain/body connection.  Mental focus and preparedness are hallmark in fitness and athletics.  Running through mobility drills pre-workout help the brain and the body to communicate, send feedback to one another, and prepare for efficient and powerful performance.

•   Mobility drills are an optimal time to practice visualization.  Athletes often use this tactic to prepare and help get “psyched up” for an event.  For example, while doing the high-knees mobility drill, a runner can visualize him/her self running the race with efficient strides that lead to a PR.

•   Mobility drills allow all parts of the body (muscles, tendons, nervous system, cardiovascular system, etc) to get ready for higher demands.  This includes increasing length and laxity of muscles, increasing blood flow to working appendages, and appropriate change of body temperature. 

My Favorite Mobility Drills:
What mobility drills will help achieve all the above benefits?  Some of my favorites can be found on my YouTube channel:
•    Best Warmup Mobility Drills: https://youtu.be/iV0mvpTAxkQ
•   Adductor Stretch Mobility Drill: https://youtu.be/R4vWfS97Ek0
•   Thoracic Spine Mobility Drill: https://youtu.be/jUHsfQzsji4
•   Over the Fence Mobility Drill: https://youtu.be/qOmEqYNcNIs
 
On Static Stretching:
Static stretching, also known as stretch-and-hold is something that I believe should be reserved for post-workout.  Stretching and holding a muscle to increase length and flexibility is most likely going to be successful when that muscle is already warm and pliable; as you would find at the end of a workout.  Stretching and holding muscles that have not been properly warmed up put them at risk for tearing, cramping, etc. In addition, static stretches do not address the changes in the nervous & cardiovascular systems, as well as the brain/body connection that are critical to optimal performance.

The amount of static stretching necessary varies from person to person.  A very flexible and mobile person should not spend a lot of time on static stretching, as this can lead to injury.  On the other hand, a person who has limited range of motion and flexibility should spend significant time stretching and working toward movement patterns that allow for optimal performance.

Simple Adductor Stretch

Give the “Mobility Before & Stretching After” philosophy a try.  Incorporate a handful of mobility drills before your next workout, and a few static stretches at the end.  Figure out which drills and stretches benefit your body the best, and stick with them. 

Modify the well-known yoga pose into a dynamic movement that increases hip mobility, and provides a great stretch.

If you’ve ever taken a yoga class, you’re probably familiar with the Pigeon Pose.  As a lifelong runner and lifter, this is a move that I struggled to master, and often found myself falling over in a room full of perfect Pigeons.

When I learned this dynamic (moving) version of the Pigeon Pose, I immediately fell in love with it as a part of my running warmup and cool down. 
It allows for modifications for people with less-than-perfect hip mobility (aka most of the running population).  Plus, it provides a stretch through the hips, quads, hamstrings, etc.  You name it, and this active stretch hits it.

DYNAMIC PIGEON POSE:

STEP 1: Start in a downward facing dog position.  Your feet may be flat on the floor, or you can be up on your toes.  Hands should be flat on the ground out in front of you. Your hips should be flexed, with your glutes high up in the air.  


STEP 2: Raise the left leg up into the air and “open” the hips by arching the foot back toward the opposite side of your body.  Maintain contact with the ground on the right foot, as well as both hands.

STEP 3: Bring the left leg back down and bend your left knee, attempting to meet it with your right elbow or wrist.  This brings you into more of a traditional Pigeon Pose.  

STEP 4: Raise the left leg back up in the air to “open” the hips again. 

STEP 5: Finish the move back in downward facing dog, and repeat the steps with your right leg.

Doing 5 - 10 repetitions of this on each leg will create mobility in the hips and a GREAT stretch through your legs!

ASK THE TRAINER
"What’s the Best Exercise for Toning the Abs?"

Skip the crunches and flexion-based abdominal work.  Leave the “ab machine” at the gym for someone else to use.  All you need to build a stronger midsection is a little bit of space, and your own body.

The plank is an excellent way to strengthen your anterior core muscles (what are commonly referred to as abs) as well as your deep stabilizers, and lower back muscles. 

A stronger midsection equals less back pain, and better ability to move and lift heavy things without injury.  And the “heavy things” don’t have to be dumbbells at the gym; they can be grandchildren, groceries, boxes, or household appliances!  The plank is a great way to stay functionally fit!

Plank:  Do this core crusher in a low position (on your forearms) or in a tall position (similar to the start of a push-up) and hold for up to 30 seconds.  Once you can master this amount of time, advance the move by adding a medicine ball, physioball, or Valslides to the mix.  This is much more effective than holding a plank for 2 + minutes (I argue that long planks have very little functional purpose at all). 

Michelle Densmore, CPT, LCSW is the owner of Lucky13Fitness, a personal training and fitness coaching company located in Burlington. 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. She is also a featured fitness writer for LoziLu, 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 TRX 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. Michelle can be contacted at: michelle@lucky13fitness.com.