Lucky13Fitness - Blog

Powerful

8/15/2019

I do a lot of Coaching with people of all different backgrounds, life stories, and situations.

No two people have the same roots or the same journey.

Much of my Coaching for fitness and weight loss becomes connected to the belief system a person has developed in their childhood, adolescence, and early adulthood.

When those beliefs are self-limiting, it can be awfully hard for a person to see another path.

It can be nearly impossible for someone who believes that they are a “failure” or that they “come from a family with bad genes” or they “will never be able to do _____” to change the story they tell themselves about themselves.

But it is possible.

No matter your roots… no matter what life you came from…. No matter who treated you poorly in the past… no matter how unfairly life has been….

Every single day you have a CHOICE.

The power of choice is one of the most miraculous things in the universe.

Choice allows people to disconnect from what once was, and move into what they want to create.

Choice gives us the power to write the next chapter of our lives, no matter who might have ruined the previous chapters.

YOU have the power to choose….

You have the choice to be a victim or a survivor.

You have the choice to show up or give up.

You have the choice to make something more of yourself.

And you have that choice every single day.

Even if one day goes awry…. Guess what?

You’ll wake up the next day with another chance to make a choice.

Keep making the best choices every day, and you’ll build a life more satisfying than your wildest dreams.

Riddle Me This

8/15/2019

Riddle me this:

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

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

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

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

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

I agree!

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

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

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

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

But it happens all the time.

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

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

And that couldn’t be further from the truth.

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

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

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

Can You Lose Weight While Drinking Alcohol?

8/15/2019

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

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

“Can I lose weight and still drink booze?”

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

Here’s my answer:

YES…. but….

Haha.

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

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

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

What is “one drink” you ask??

Examples of one drink include:

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

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

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

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

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

We can all agree on that, right?!

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

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

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

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

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

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

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

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

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

Healthy Kids

8/13/2019

With September just around the corner (I don’t mean to spoil your summer), I wanted to quickly address an important topic today...

With a 2 1/2 year old son (and another baby on the way), I am keenly aware of the impact that good nutrition has on children.

Good behavior and getting good grades.

Focus and performance in sports.

Self-esteem and self-confidence.

They’re all affected by nutrition.

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

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

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

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

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

6-8 ounces of almond milk
½ frozen banana
½ cup frozen berries
Tbsp peanut butter
Eniva Clean & Natural Protein Powder

Conveniently, the Kids Health Pack is on sale for the month of August for $79. 😊

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

Oh, one more thing…

With back-to-school also comes sickness…

Coincidence? I think not.

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

Since we’ve had Chase on the Eniva kids supplements, he’s been healthy & happy. I know this Pack will help us even more when he starts pre-school in just a few weeks.

The Kids Health Pack is our PACK OF THE MONTH for August and it’s on sale for ONLY $79. You can order your pack one of three ways:

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

The 2 Most Destructive Words in Your Vocabulary

8/12/2019

The words you speak hold SO much power.

They are so powerful, in fact, that they can sway the way you think, what you believe, how you act, and the outcomes that you experience.

You can tell yourself things that justify blowing off a workout, eating crappy food, ignoring your stress levels, denying yourself a healthy & happy life, and more…

So, if the goal is to have a body you feel confident in, and a life that makes you happy, you must pay attention to the words you speak.

You must pay attention to the words we tell yourself…. Both out loud and silently.

Two of the most destructive words in your vocabulary, especially related to weight loss & fitness are:

WHEN

And

THEN

These two words are used together in sentences to futurize actions, change, and responsibility for our own happiness.

Here are some examples:

When work slows down a bit, then I’ll start going to the gym each week.

When the kids get back in school, then I’ll have more time to food shop for healthy items.

When I have more time, then I’ll be able to focus on my health.

Each of these sentences does one very dangerous thing which is to kick the can down the road and allow a person to feel free of any blame or responsibility for the unhappy life they lead.

“When/Then” statements are so dangerous because they can put off positive change for months, years, decades, and even an entire lifetime.

They completely ignore the power of NOW and the gratification and satisfaction you get from taking action in this very moment.

What To Do Instead?

Start telling yourself things that put YOU in charge of your own destiny, rather than waiting on life to align on it’s own time.

Use words that empower you to take action [no matter how big or small] toward the body and life you want today.

Start saying/speaking/writing things like:

Work is busy, but I can start by committing one evening per week to exercise.

The kids are home this summer & with me all the time, but I’m going to involve them in the healthy food shopping experience.

I have a very busy schedule, but nothing is more important than my health so I will budget 30 minutes per day to do things that promote my health.

Using words that are in alignment with the outcomes you desire will have an ENORMOUS impact on whether or not they come to fruition.

You can start today by telling yourself one positive thing that requires you to take action TODAY.

3 fat loss tips (no gym required)

8/5/2019

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.

The Biggest Fat Loss Mistake I've Made

8/1/2019

When I was in my senior year of college, I thought I knew it all about fitness and fat loss.

Thinking back, I had some pretty big misconceptions and did some pretty outrageous things in an effort to be as thin and toned as possible.

But I think the biggest fat loss mistake I ever made was barely eating anything during the day, “saving calories” for beer at night, and overdoing it with cardio.

I thought that having a 6” sub from Subway as my “meal of the day” would free up more calories for me to put toward a night drinking beer, or margaritas.

And, at the next day, I thought it was perfectly reasonable to hit the gym and run for 60 - 90 minutes and burn off all the extra calories that I consumed.

My mistake was that I thought operating in this fashion was a way to lower my body fat & get the results that I wanted.

Little did I know that not only would I struggle to come anywhere near my goal, but that I was also treating my body in an unhealthy and arguably unsafe way.

This was when I was 21.

I’m now 37.

I’ve learned SO much in the time between…. And to be honest, I am more fit, with less body fat and more lean muscle → resulting in that solid, toned look I’d wanted for so long ←- NOW than I was then.

Why am I telling you this?

To remind you that we ALL make mistakes…. We all can be misled to think that an unhealthy approach might actually work.

I think we get so desperate to look a certain way, we’re just willing to try anything.

I know I was.

But, the best part about it all is that there’s always the chance to learn more and make positive change going forward.

Your mistakes of yesterday or today do not need to continue tomorrow.

The crash diets and overexercising don’t have to be a lifetime sentence of punishment.

No way.

I challenge you today to FIRST forgive yourself for the thoughts and actions you’ve had.

SECOND, take the 1st step in correcting your path.

That could mean buying a fitness or wellness related book authored by a trusted professional

(I have suggestions if you want/need some)

It could mean hiring a Coach or personal trainer

It could mean consulting with a nutritionist or dietitian

It could mean drinking more water or adding a green veggie in each meal

It could mean taking a walk daily.

We’ve all made mistakes…. But they’re all worth it if we learn & grow from them

The 5 Things in Fitness That Will Never Change

8/1/2019

These days it seems that a new fad workout or diet hits the news & social media every few weeks.

Orange Theory Fitness

The Keto Diet

Barre classes

Intermittent Fasting

Boxing Gyms

….and many more.

I am constantly asked about these buzzwords & topics, and whether they are worth pursuing.

Even though trends and fads are always changing… and the “cool new thing” comes and goes, there will always be a handful of things in fitness that will never change.

I think it much more important and successful to focus on these key tenets:

Slow and Steady Wins the Race: the quick-fix programs will never offer a permanent solution, no matter what they entail. Taking the time to do things the right way so that the results stick long-term will always be the winning strategy.

Weight Loss Doesn’t Equal Health: be careful not to be too myopic in your view of weight loss. Yes, strict weight loss is calories in vs. calories out, but if you want to lose weight while remaining healthy (or becoming even more healthy), you must take a look at the quality of the calories going into your body.

Strength is the Foundation of Everything: whether your goal is to lose weight, “tone up”, run a 5k, put on a bit of lean muscle, have more energy, or lower your blood pressure…. Strength training is a key component for achieving the goal.

You Can’t Outtrain A Bad Diet: No matter what type of exercise you’re doing, or how often you’re doing it, if what’s going into your mouth is garbage…. You can expect garbage in return. Fuel your body with the best sources available and you can expect it to perform optimally.

The Mental Muscle is the Most Important Muscle to Train: your brain is the boss of your body; it is in charge of making every decision. Without a brain that thinks positively, operates in a balanced way, and believes that success is achievable, nothing good will happen with the body.
Focus on these truths that will never change, and formulate your weight loss or fitness plan around them.

This way, you’ll be equipped to succeed, no matter what trends come or go.

You’ll have a solid beacon to follow that will always lead you to a happier & healthier body and life.

How Long Does It Take to See Results?

7/22/2019

This is a question I hear all the time from folks who reach out to me & inquire about personal training.

As is the case with most things, the answer is "it depends."

It depends on the individual person and how much time, energy, and money they are willing to invest in their own transformation.

How many days per week are you willing to train?

How willing are you to make improved nutrition choices?

How open are you to incorporating daily mindfulness techniques?

The answers to these questions give me much more clarity and confidence when I give an answer.

If person A is willing and able to train 3x/week, reduce processed food intake by 90%, and practice 5 minutes of daily meditation, I’d venture to guess that they’d be seeing results like:

improved energy
decrease in body fat
clear and glowing skin
better posture
less fatigue
increased overall strength
Better sleep
Less stress

In about 30 days.

If person B is willing and able to train 1x/week, reduce processed food intake by 10-20%, and is not willing to practice mindfulness daily, I’d guess that they’d see a fraction of what person A sees for results.

It may take person B 3-6 months to see the same level of results that person A sees in just 30 days.

So, as you can see- it all depends!

At Lucky13Fitness, we realize that each person’s journey is unique, and we celebrate successes (big and small) any time that they happen.

Specifically, we celebrate them when a member completes their first 30 days with us.

Here are some examples of typical results from our Lucky13 members:

Those are REAL results from REAL people in their first 30 days.

Would YOU like the opportunity to make these changes & fill out your own Success Sheet??

Simply reply to this email and we can set up a call to chat about your goals, and see if our programs would be a good fit.

Are You Filling Your Cup?

7/19/2019

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

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

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

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

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

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

✅Think of your emotional wellbeing as a cup✅

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

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

Period.

This leads me to the 2nd step:

✅Make a list of the things that fill your cup✅
Spending time with family or friends, listening to music, exercising, going for a walk or hike to a special place, looking at pictures or other memorabilia, meditation, cooking.

The possibilities are endless.
Keep that list in eyeshot and do one thing every day that fills your cup.
If you consciously work on filling the cup of your emotional wellness, you will be MUCH more likely to continue doing the things that make you look & feel better.

✅Lastly, set a reminder✅

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

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

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

3 Simple & Tasty Summer Recipes

7/19/2019

Summer is in full swing and, as far as nutrition goes, we have the world at our fingertips.

Soooo many fresh foods are available at local farmer’s markets, grocers, and maybe even in your own back yard!!

I think summer is the EASIEST season to make healthy eating work really well, without too much effort or feeling of “this is boring.”

Here are 3 of the recipes we are using in our house right now…. They’re simple and tasty..

Best of all, the first two I list below are so versatile…. We have used them as a salad dressing, dipping sauce for grilled chicken, etc.

Lemon Tahini Salad Dressing - this one is inspired by my Lebanese background, and my wife’s love for all Lebanese food… I don’t cook it as much as I should, but this one was SOOOO simple for me to whip up and she loves it!

Creamy Avocado Dressing- for anyone who likes avocado, this one is a MUST TRY. We put a bit over scrambled eggs, with some salsa…. Soooo good! Also good for dipping grilled chicken into, or using as a salad dressing.

Tomato, Avocado, and Escarole Salad- my sister actually sent this one to me… its just so fresh, with such great textures and it just screams SUMMER!!

Give one (or all) of these a try!

To make a complete meal, all you need to do is simply grill chicken breast [do it in bulk, so you have leftovers for several days] and you can throw on top of the salad and dip with the dressings.

ENJOY!

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?

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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