Lucky13Fitness - Blog

5 ways to succeed in 2022

1/14/2022

It's more important than ever not to overcomplicate things. Simpler is always better.
As we begin a new year, here are 5 things to think about that will help you not only avoid losing your strength, fitness and health, but make gains in every area.
Hint: It’s not as complicated or difficult as you think ...
Drink More Water: For the average adult, 8 cups (64 oz) per day is a minimum; half your bodyweight in ounces is ideal. If you struggle to get the minimum, start there. And be sure to track your success each day.
Get More Sleep: To look and feel your best, 7 hours is the minimum. If you struggle to get that much, start there and focus on spending at least 7 hours in bed each night. Here are some simple tips for improving your sleep environment.
Move A Little More: Working out 7 days a week was never a requirement for being healthy. It’s never been true, and it's not true now. Aim for 3-5 workouts a week -- 2-3 strength-based workouts and 1-2 cardio-based. Or, try for 20 minutes of movement a day, including getting outside and going for walks. Have a method to track your success so you stay accountable (planner, notebook, note-taking app, etc.)
Eat A Little Better: Going from pizza and chips to a 100% clean diet overnight often results in frustrating and reverting to old habits after a couple of weeks. Ask yourself, "How can I make this meal 1% better?" Swap out a starch for more veggies, for example. If you like, take pictures of your meals for three days and send them to me; I'm happy to take a look and give you feedback.
Be Kind To Yourself: Celebrate your successes and don't beat yourself up over the failures. Each day, do something kind to yourself … and to others.
Remember, success is a compilation of small decisions executed consistently. There's no need to make it more complicated than that.
- Coach Michelle

🎁P.S. I'd like to share a FREE copy of my book "Why The Gym Didn't Work For You" with you!🎁

Download a FREE digital copy here: https://bit.ly/2LYNEaY

In the book "Why The Gym Didn't Work For You" I’ve shared why the typical path fails so many people, and how my "Train the Brain" approach can be the alternative that offers life-long results and success. I break it down so that you have essentially everything you need to know in order to finally break the yo-yo and embark on your unique, transformative experience.

Download a FREE digital copy here: https://bit.ly/2LYNEaY
or
Get your paperback copy on Amazon https://tinyurl.com/y5rutf8n

the wrong way to handle a situation

1/12/2022

Yesterday, I posted on Instagram about the upcoming free guided 7-Day Detox that we will be doing starting on 1/17.

The picture below gives you a clear picture of what happened after that….

The way the other person chose to approach and handle this situation was entirely disappointing to me.

Passing judgment without first bothering to get educated is about the most ignorant thing a person can do. It does nothing to help people learn from one another, and potentially expand their understanding.

Alternatively, when folks engage in healthy debate and discussion, they have the opportunity to strengthen their own argument in the face of the opposing side.

I do NOT think that everyone should have the same beliefs, philosophy, or approach…. But when you close yourself off from even making an attempt to learn that of another, you close yourself off to ever growing.

I wanted to use this opportunity as a chance to be completely transparent with those in my circle (including you) about what happened.

I stand by our Detox and know that it is safe, effective, and most importantly, part of a bigger and more long-term approach to better health and wellness.

BUT….

I realise that YOU may have some thoughts, opinions, and beliefs about Detoxes…. I encourage you to ask questions first, before deciding whether this is right for you.

I’m more than happy to chat - just shoot me a message: michelle@lucky13fitness.com!

- Coach Michelle

🎁P.S. Get a FREE copy of my Protein Recipe Guide!🎁
These aren’t your typical “healthy recipes”…

This recipe guide is loaded with 15 delicious, protein packed recipes that you’ll LOVE.

Download a FREE digital copy here: https://bit.ly/3q7wSIM

from embarrassed to proud

1/10/2022

I’m Proud of what I accomplished in 2021.

Aside from these stats, I participated in my 1st multisport race (a Duathlon) since 2017 & came in 1st place overall for Females !!

I’ve always been a competitive person, and after 40 years on this Earth, my #1 competition is still myself.

Moving / exercise / sport has always been the way I manage stress & decompress. It’s also my religion, my sanity, & my comfort.

It’s been there for me to work through all of my emotions- from exhilaration to devastation.

I ENJOY it.

But it hasn’t always been easy or enjoyable.

I tried out for soccer & volleyball in high school and made neither team. I was upset, frustrated, and - quite frankly - embarrassed.

But I didn’t quit. I joined the track & Field team, and then the cross country team. I found a true love for running.

In college, I joined the rugby team & learned that I LOVED everything about it.

In my 20’s, I started running half marathons and then got into multisport.

I’ve battled injuries, setbacks, and disappointments.

It’s been quite a journey… the ups & downs, highs and lows. I wouldn’t trade a moment of it.

If you’re reading this, teetering on the edge of starting (or starting again), I implore you to do so.

Just take one step. Literally. I guarantee it will be the 1st step of a journey that will change your life.

HAPPY NEW YEAR! Here’s to even more accomplishments in 2022!!!!

- Coach Michelle
🎁P.S. I'd like to share a FREE copy of my Core Workout Program with you!🎁

Get all of my favorite exercises to strengthen, sculpt, and flatten your core! I’ve got something for ALL fitness levels…and you can do this right at home!

Download a FREE digital copy here: https://bit.ly/34akRYv

can you handle the truth???

1/6/2022

We all know the famous line from A Few Good Men when Jack Nicholson screams to Tom Cruise

“YOU CAN’T HANDLE THE TRUTH!!!”

(if you don’t know what I’m referencing, you can watch a clip HERE)

Anyway, this famous movie line has been on my mind recently because, if I’m honest, I’ve felt like saying it a few times myself lately!!

I’ve recently had a few experiences with some coaching clients that have ended up with me sharing the truth, and then not hearing back from them….

Nothing. No reply. Crickets.

These conversations both happened via text, and perhaps they would’ve been better had via phone or in person….but it had been the method of communication all along, and it was what we had to work with.

When it came time for me to call each of these folks out, share the truth & give them a bit of a fire under their A$$ to get outside of their comfort zone and challenge themselves, they went silent.

As a Coach, my clients choose to work with me because they want to feel better, and be happier with their body and overall life.

It is my job to provide my clients with support, feedback, perspective, and most importantly, the truth.

So I feel a great responsibility to tell them what they need to hear….

After all, if I were hiring a coach to help me level up and reach my goals, I wouldn’t want them to feed me some bull$#it that made me feel better but didn’t challenge me to change.

That just seems to me like a waste of everyone’s time, money, and energy.

Perhaps some coaches operate like that, but I wouldn’t be able to sleep at night knowing that I wasn’t truly doing everything I could to help someone.

Even if that includes the tough stuff.

So I wonder what was going on for each of those people that went radio silent after I shared the truth with each of them?

Perhaps they didn’t want to hear it.

Perhaps they thought Coaching would be a different experience.

Perhaps they couldn’t handle the truth.

Whatever the case may be, I plan on staying fully committed to both of them.

Because I know that facing the truth - as hard as it is - and working through it is always the key to transformation.

- Coach Michelle
🎁P.S. Get a FREE copy of my Protein Recipe Guide!🎁

These aren’t your typical “healthy recipes”… This recipe guide is loaded with 15 delicious, protein packed recipes that you’ll LOVE.

Download a FREE digital copy here: https://bit.ly/3q7wSIM

newbie gains

1/5/2022

Did you know that you can experience huge strength gains with only a few workouts?

Well, you can.

Actually, a recent study from the University of Texas at Austin showed that all-out exercise for 4 seconds at a time can significantly improve cardiovascular fitness and build muscle mass.

Four seconds!

Well, there’s another study recently published in Sports Medicine that supports the validity of “Newbie Gains.”

This is the phenomenon that happens when an inactive person starts lifting weights for the first time.

According to the study, “The average beginner weightlifter tacks on about four to seven pounds of extra muscle over their first three months of lifting. Meanwhile … over your first full year of weightlifting, you can expect to burn anywhere from 12-24% body fat while adding somewhere between 10 and 25 pounds of extra lean muscle.”

Wow!
That’s big.

So if you’ve ever thought any of the following:

❌ Weightlifting is too intense

❌ It’s too much for me

❌ It’s dangerous

❌ It’s overkill

❌ It’s not necessary … why not just burn some calories on the treadmill

Think again …

Weightlifting is the most effective fat-loss and muscle-gain strategy known to humankind … and the science backs it up.

And this is especially true for people who are new to weightlifting.

Something to think about if you’re thinking about starting a weightlifting program, or adding more weightlifting to your current workout routine.

- Coach Michelle
🎁P.S. I'd like to share a FREE copy of my Core Workout Program with you!🎁

Get all of my favorite exercises to strengthen, sculpt, and flatten your core! I’ve got something for ALL fitness levels…and you can do this right at home!

Download a FREE digital copy here: https://bit.ly/34akRYv

fitness or weight loss?

1/4/2022

Most people are focused on the weight-loss benefits of exercise, but its impact on our overall health is important, too.

More important, according to a new study co-authored by scientists from the University of Virginia and Arizona State University.

From a write-up in the New York Times:

“The study, which analyzed the results of hundreds of previous studies of weight loss and workouts in men and women, found that obese people typically lower their risks of heart disease and premature death far more by gaining fitness than by dropping weight or dieting.”

The study, published in iScience in September, pooled the results of more than 200 meta-analyses focused on whether overweight individuals were able to lower their risk of premature death more by exercising or losing weight.

The results weren’t even close.

From the Times:
As a whole, the studies they cite show that sedentary, obese men and women who begin to exercise and improve their fitness can lower their risk of premature death by as much as 30 percent or more, even if their weight does not budge. This improvement generally puts them at lower risk of early death than people who are considered to be of normal weight but out of shape, said Dr. Glenn Gaesser, co-author and professor of exercise physiology at Arizona State.

⬆️⬆️⬆️ Read that again. ⬆️⬆️⬆️

Of course, we’d all love to drop a few pounds and look better in our clothes … and out of them.

😜😜😜😜😜

But there are two takeaways that I think are important here:

Nutritional intervention has been shown in study after study to be more effective for weight loss than exercise alone.
Weight loss isn’t the only benefit of exercise -- if it’s a benefit at all -- and so it shouldn’t be our sole motivation for doing it.

😁How about being stronger and more capable?
😁How about being more resistant to disease?
😁How about getting out of pain?
😁How about living longer?

Those seem like much better reasons to me than dropping a dress size or fitting into skinny jeans.

Especially when you consider the last part of the summary attributed to Dr. Gaesser: People who are overweight but exercise consistently are at a lower risk of premature death than those who are of normal weight but out of shape.

I don’t know about you, but I’m about to go knock out some deadlifts instead of stepping on the scale.
🤘🏼🏋🏼‍♀️
- Coach Michelle

🎁P.S. Get a FREE copy of my Protein Recipe Guide!🎁

These aren’t your typical “healthy recipes”… This recipe guide is loaded with 15 delicious, protein packed recipes that you’ll LOVE.

Download a FREE digital copy here: https://bit.ly/3q7wSIM

Final reflections on 2021

12/31/2021

On this last day of 2021, I want to share some of my final reflections for the year.

These are things that I believe will be imperative to making 2022 better. If you take these reflections to heart & put them into play, I can promise that your new year will be a more enjoyable and happy one.

Big Wins come from Small Steps
Anybody that achieves huge success in life will tell you that it was a process, not a single event. Nothing worth having comes with one single action, one single step, or one single effort. You must be willing to put in effort and take action - just a little bit - every day, and the compounded results are enormous.

Mindset Matters
You could have the world’s best training program & nutrition guide in your hands, but if you do not believe that you will be successful at what you’re trying to achieve, you will fail. And you will continue to experience this cycle over and over again, no matter what methods or modalities you choose…. In order to change your body and your life, you must change your mindset and beliefs.

Your Values Can be Determined by Looking at Your Schedule & Bank Statement
We all operate with 2 currencies- time and money. It is how we choose to spend these 2 currencies that will uncover what we truly value. For example, someone who says “I don’t have the time to exercise regularly or make healthy meals” but spends hours a day watching TV, scrolling social media, or doing other mindless tasks. The same goes for someone who “can’t afford personal training” but regularly spends money on take-out, booze, clothes, etc. Revisit how you use each of these currencies carefully, and you will find exactly where you can make some corrections to get where you want to be.

Life Exists in Shades of Gray
So many people think in black & white when it comes to their health & fitness:
“I can’t eat ANY carbs.”
“If I mess up on my diet, then the whole thing is ruined.”
“I didn’t exercise today, so screw the rest of this week.”
“This wasn’t the perfect workout, so it sucked and didn’t count.”
“I can never eat XXX food. I can only eat YYY food.”

This way of thinking will always result in disappointment & failure. Life isn’t black and white, it is full of nuance. Accepting this fact, and learning how to think accordingly will pay dividends in the long run.

Ok those are my big ones for today….

Wishing you a Happy New Year! 😁

- Coach Michelle
🎁P.S. I'd like to share a FREE copy of my Core Workout Program with you!🎁

Get all of my favorite exercises to strengthen, sculpt, and flatten your core! I’ve got something for ALL fitness levels…and you can do this right at home!

Download a FREE digital copy here: https://bit.ly/34akRYv

THIS WEEK IS YOUR PRE-SEASON

12/27/2021

This is the LAST week of the year!

Most folks will spend their week looking at their Spotify “year in review,” reading all sorts of Top 10 Lists, and recounting their own bests / worsts for 2021.

On New Year's Eve, they will make some ridiculous claims of what they want in 2022, and call them “resolutions.”

DON’T GET CAUGHT IN THIS SILLY TRAP.

Instead, I want you to consider this week to be your pre-season.

Huh??

Even if you’re not an athlete and/or don’t follow sports all that much, you’ll know that pre-season is the time of year that athletes return to training and get themselves ready for their regular season of competition.

When they arrive, they’re not in their best shape…instead of training and competing, they’ve been enjoying some golf, relaxation, and some food/drink during their off-season.

But rather than show up for their first game of the season looking/feeling/performing like that, they go through a pre-season to shake out the cobwebs, tweak, fine-tune, and improve their skills.

So, rather than “show up” on January 1st, ready to tackle the lofty goal(s) you’ve set for yourself, spend this week practicing.

Make small efforts to start moving those rusty wheels….Work out the kinks and start gaining traction.

Putting in an entire week’s worth of effort toward what you want for 2022 will be infinitely more valuable than spending an entire week further solidifying the behaviors/traits/actions/inactions that didn’t serve you well in 2021.

And, in the worst case scenario, even if there are some rough patches getting started, it’s okay! This week is just pre-season; these losses don’t count in the regular season.

Go ahead…..get your first mistakes, falls, failures, etc. out of the way this week… get yourself “in shape” to start this new year right.

And, if you need a great Coaching staff to help you with your pre-season, look no further. It’s what we love to do! Just hit REPLY with the words “pre season” and we can chat.

- Coach Michelle🎁P.S. I'd like to share a FREE copy of my Core Workout Program with you!🎁

Get all of my favorite exercises to strengthen, sculpt, and flatten your core! I’ve got something for ALL fitness levels…and you can do this right at home!

Download a FREE digital copy here: https://bit.ly/34akRYv

? Stress ?

12/27/2021

This is something that’s been on my mind for a while, but have struggled to put into words.

Finally, I decided to take my own advice and be a do-er.

Stop trying to find the perfect words, and just say it.

I’m sensing that a lot of people are really struggling emotionally … more so than at any point since the pandemic began.

I don’t know for sure why this is happening, but I have an educated guess.

You see, when our world shut down in March 2020 -- and, in places all across the country, remained shut down for months -- we had to shift into survival mode.

I often speak about the two states of being: Powerful (where we’re open to infinite intelligence and creativity) vs. Primal (fight-or-flight mode, where we’re just trying not to die).

There’s a reason we have the ability to activate fight-or-flight mode. It’s the human being’s defense mechanism. Let’s say your dog runs into the street and there’s a car coming. You need fight-or-flight mode to kick in so you can take action without spending hours contemplating what you should do.

I feel like fight-or-flight mode kicked in for a lot of us during the pandemic … and a lot of us are having trouble turning it off.

And it’s tiring … borderline debilitating, really.

Our bodies and minds are not built to spend a lot of time in a primal / stressful state.

The accumulation of all that stress can have devastating effects … not just on our bodies in the form of weight gain and other critical health markers, but on our minds as well.

We may have been able to put our heads down and power through the pandemic for a period of time.

But we can’t outrun this kind of stress indefinitely.

And I’m sensing that, for many of us, those bills are coming due.

So I want to say this: Whether you’re a current client, a former client, or simply a subscriber to this newsletter … If you're reading this, I consider myself your coach.

And I have a very unique role as such….

You see, like most of my colleagues, I’m educated and experienced when it comes to physical exercise and supportive nutrition…. But I’m also a licensed mental health professional… I’m an expert at the mental health side, too.

I understand how all of this is coming together to break down people’s bodies and minds ….

And my professional mission - to help people train their brains to improve their bodies and lives - has never been stronger than it is now.

Look, I’ll be honest… I’ve had a hard time with this, too.

I may take myself up on my own offer… which is:

If this is you … if you’re struggling … if you feel like you’re drowning in stress and no longer have the energy to power your way through it … please reach out to me.

Yes, I have the professional qualifications and certifications to help you through this… but what’s more than that- I’m here for you as a human, a mom, a spouse, a business owner, and another fellow person who has been walking through this 💩 storm right alongside you.

I’m happy to help in any way(s) that I can.

There, I said it.

I feel better already.

Remember: If you’re struggling with this, reach out (michelle@lucky13fitness.com) and I’ll do everything possible to help out.
- Coach Michelle

🎁P.S. I'd like to share a FREE copy of my book "Why The Gym Didn't Work For You" with you!🎁

Download a FREE digital copy here: https://bit.ly/2LYNEaY

In the book "Why The Gym Didn't Work For You" I’ve shared why the typical path fails so many people, and how my "Train the Brain" approach can be the alternative that offers life-long results and success. I break it down so that you have essentially everything you need to know in order to finally break the yo-yo and embark on your unique, transformative experience.

Download a FREE digital copy here: https://bit.ly/2LYNEaY
or
Get your paperback copy on Amazon https://tinyurl.com/y5rutf8n

a history lesson

12/22/2021

If I told you that reading about the American Revolution reminded me of a great lesson that is applicable to health & fitness, would you believe me???

Well, I’ll let you be the judge….

I recently read a quote from Thomas Paine that says

“What we obtain too cheap, we esteem too lightly.”

He was referring to the “want” of a sovereign nation & fighting to be free of the Crown.

But I think what Paine says is a great reminder when thinking about the value we place on our health & fitness routine.

There are a lot of people who seek the cheapest path….

Free exercise videos

Gyms that cost $10 - $49/month

Fitness classes for $10/class

You get the gist.

I’ve had tons of folks reach out to inquire about services at Lucky13 & their 1st, last, and sometimes ONLY question boils down to “how much is it?” before they even know what “it” is!!

But let’s apply what Paine says- if we can get these things that cheaply, we don’t place much value on them.

In other words, if the buy-in is too low, the risk of quitting or not seeing it through becomes really high….we can much more easily let things slide with the justification that they didn’t cost much in the first place.

I bet you know someone who had a gym membership that they paid for but didn’t use much.

Maybe YOU have even done that.

I’ll place a huge bet that it wasn’t a $200+/month gym membership….it was much more likely to be under $99/mo.

On the other hand, when we actually have to put a little skin in the game and INVEST in a health & fitness program or service, we place much more value in it.

Hence, we take it more seriously. We show up. We follow through.

So, when you’re considering a health & fitness program or service, remember that cheaper isn’t always better….Instead, consider that an option with a bit higher price can actually be an accountability tool for you.

- Coach Michelle🎁P.S. Get a FREE copy of my Protein Recipe Guide!🎁

These aren’t your typical “healthy recipes”… This recipe guide is loaded with 15 delicious, protein packed recipes that you’ll LOVE.

Download a FREE digital copy here: https://bit.ly/3q7wSIM

The #1 Thing Holding you back

12/15/2021

Let’s play a game, shall we?

You think of a goal that you want to achieve but haven’t quite been able to hit yet.

This goal can be related to fitness, health, finances, career, relationships, or anything else in life….

Got that goal??

Ok, now I’m going to guess (READ: tell you exactly) why you haven’t been able to hit it.

HINT: it’s not your busy schedule, your age, hormones, lack of time, bad luck, etc that is the reason you can’t hit your goal

The TRUE reason you aren’t hitting the goals you want is because of your internal belief and narrative.

I could go on and on about why I know I’m right… but in order to be a little less self-inflating, I’ll instead link you to an amazing short article written by the great Seth Godin.

READ SETH’S WORK HERE

If you’re not convinced after reading that, hit REPLY and let’s schedule a coaching call…. 30 minutes, my treat.

If you ARE convinced- YAY!!! Welcome to a higher level of understanding… and now you probably are wondering how to change your internal beliefs and narrative.

Hit REPLY and let’s set up a call…. This stuff is my jam 😁

- Coach Michelle
🎁P.S. I'd like to share a FREE copy of my book "Why The Gym Didn't Work For You" with you!🎁

Download a FREE digital copy here: https://bit.ly/2LYNEaY

"Not too much! You'll choke!!"

12/13/2021

I’ve got a 23 month old daughter named Liv who might be the most tenacious and independent little human that I know.

At present, she’s intent on doing things by herself….crawling up the stairs, putting shoes on and taking them off, and feeding herself with her own spoon / bowl.

At mealtime, I try my best to mash the food up small enough that she can eat it without a problem, but I still find myself going into nervous mom mode and saying

“Not Too Much! You’ll CHOKE!!”

as I see her try to shove a huge mountain of food from her spoon into her mouth.

Of course my mind got to thinking about the lesson we can learn from this oft-uttered statement of mine.

‘Tis the season for folks to be scrambling to find a way to lose weight, keep the Holiday pounds at bay, and stay feeling good enough to put on “real clothes” for a holiday party.

But, much like my sweet little Liv, we try to do too much at once.

We take a metaphoric huge spoonful of everything we can find

[the latest workout fad, restricting calories, restricting entire food groups, exercising too much, intermittent fasting, HIIT, Peloton, strength training, etc etc etc]

and try to do it all at once.

And, much like I tell my daughter - doing it that way will make you choke.

Maybe not in the sense of getting food stuck in your throat…. But you’ll certainly “choke” in the “failure to perform at a crucial point” sense.

You. Will. Not. Succeed.

❌Forget trying to do a bit of everything under the sun to “undo” the holiday eating and drinking.

❌Forget trying to over-exercise your way out of holiday weight gain.

Forget all of that.

It won’t work.

Instead, when you feel like you’ve “overdone” it, just take a step back and remember the healthy habits that will get you back on track.

Hydrate.
Protein + produce.
Move your body.

All in moderation.

It’s as simple as that!

- Coach Michelle
🎁P.S. I'd like to share a FREE copy of my Core Workout Program with you!🎁

Get all of my favorite exercises to strengthen, sculpt, and flatten your core! I’ve got something for ALL fitness levels…and you can do this right at home!

Download a FREE digital copy here: https://bit.ly/34akRYv

an attitude of gratitude

12/6/2021

As we all head full force into the holiday weekend (in the States, at least), I want to take a moment to remind you of the most important part:

GRATITUDE.

I write / speak / coach about the topic of gratitude 365 days per year because I feel that it is such an imperative part of a person’s health & fitness journey.

But this weekend, lots of people will (hopefully) have gratitude on their minds.

How does this relate to fitness??

If we really boil things down, it doesn’t matter WHAT the scale says, what size clothes you wear, or what your 5k time is if you don’t feel happy on the inside.

Let me repeat that so you can really let it sink in:

It doesn’t matter what the scale says, what size clothes you wear, or what your 5k time is if you don’t feel happy on the inside.

And, the way to feel happy on the inside is NOT by being a certain weight, wearing a certain size, or looking a certain way.

It’s the other way around.

You move toward your ideal body weight and shape by FIRST working to be happy on the inside.

And it all starts with gratitude.

Being in a state of gratitude makes it a lot harder for your body to respond to stress in ways that aren’t helpful to your body [binge eating/drinking, sitting sedentary on the couch].

Instead, it helps to lower cortisol levels and aids in the demonstration of healthier stress management techniques.

This has a HUGE impact on weight loss, reduction of body fat, and improved fitness.

So, the bottom line: more gratitude will bring you to your fitness goals faster.

Start the holiday weekend counting your blessings, and stick with it long after the Thanksgiving leftovers are gone.

Make gratitude a permanent part of your daily routine, and I promise you it’ll change your life.

Have a HAPPY THANKSGIVING!!!!

- Coach Michelle

🎁P.S. Get a FREE copy of my Protein Recipe Guide!🎁

These aren’t your typical “healthy recipes”… This recipe guide is loaded with 15 delicious, protein packed recipes that you’ll LOVE.

Download a FREE digital copy here: https://bit.ly/3q7wSIM

here comes santa claus

12/3/2021

It’s December, and you know what that means.

Holiday season.

Whether you celebrate Christmas or not, Santa Claus is coming to town … and every year I think, “Damn, St. Nick. Exercise much?”

🤪

I mean, the guy works one day a year! What’s his excuse for not losing weight?

He’s the opposite of the rest of us.

For him, the flurry of activity in December and sleigh-ride around the globe is enough to drop the excess baggage, and then he spends the rest of the year gaining it back.

Unfortunately, many of us are the opposite.

We spend 11 months exercising and eating reasonably, only to get distracted by holiday parties, treats and sweets in December.

And the next thing we know, the 10 pounds that we lost over the summer when we were biking and hiking and lifting weights 5 days a week … it found us again.

Look, I’ve already heard from a couple of clients who’ve reached out and said that they’re going to be too busy in December to work out … can they pause their membership for a month and come back in January?

This is when I put my role as business owner to the side and put on my “Coach” hat.

Because in my experience, people need a coach during the holidays more than any other time of year.

If you’re thinking about stopping or taking a break, don’t. Some exercise during the holidays is better than none.

Maintaining some consistency with your workouts -- even if it’s not as many times per week as it was in the summer or fall -- will allow you to indulge a bit in your favorite foods without the guilt and shame that sometimes comes with it.

Also, the holiday season can be stressful. You need to give yourself a break from the rat race, take care of yourself and maintain some healthy activity.

Remember how much we preach against the “all or nothing” approach? December is the perfect example.

Stick with it. Don’t fall into the holiday trap. Your waistline and mindset will thank you in January.

- Coach Michelle
🎁P.S. I'd like to share a FREE copy of my Core Workout Program with you!🎁

Get all of my favorite exercises to strengthen, sculpt, and flatten your core! I’ve got something for ALL fitness levels…and you can do this right at home!

Download a FREE digital copy here: https://bit.ly/34akRYv

how much should i eat??

12/2/2021

Every once in a while, it’s worth reviewing portion sizes.

Most people smart enough to be reading this newsletter know the difference between healthy and unhealthy food options.

Mind you … I never like to define them as “good” or “bad.” But there’s a difference between choosing whole, minimally processed foods and junk.

But even if you have that basic understanding, I see a lot of people get tripped up on portion sizes.

Too much of a good thing isn’t going to get you the result you want.

I’m not a big believer in regularly counting calories or macros (though I do encourage folks to do a 3-5 day “snapshot” of their food intake every 3 or 4 months, to be certain they’re on track).

A much easier way is to use your hands.

Protein: 1 palm-sized serving for women, 2 for men

Vegetables: 1 fist-sized serving for women, 2 for men

Carbs: 1 cupped handful for women, 2 for men

Fats: 1 thumb-sized portion for women, 2 for men

Use this as a starting point, and adjust based on how full you are after meals and how hungry you are between them.

A few things to keep in mind:

-- If you’re going to go overboard on any of these, choose veggies. Nobody has ever gotten fat from eating too many veggies 😉

-- If you fall behind on your protein, don’t try to cram it all into one meal. Your body needs a steady supply of protein throughout the day.

-- If fat loss is a priority, choose minimally processed carbs, like whole grains and sweet potatoes instead of bread and pasta.

So if you’re wondering if you’re eating the foods in the right amounts, try this portion control method and see if it works for you.

If you need help or have questions, just shoot me an email (michelle@lucky13fitness.com) and I'd be happy to help.

- Coach Michelle
🎁P.S. I'd like to share a FREE copy of my book "Why The Gym Didn't Work For You" with you!🎁

Download a FREE digital copy here: https://bit.ly/2LYNEaY

In the book "Why The Gym Didn't Work For You" I’ve shared why the typical path fails so many people, and how my "Train the Brain" approach can be the alternative that offers life-long results and success. I break it down so that you have essentially everything you need to know in order to finally break the yo-yo and embark on your unique, transformative experience.

Download a FREE digital copy here: https://bit.ly/2LYNEaY
or
Get your paperback copy on Amazon https://tinyurl.com/y5rutf8n

Forget The Holiday Tips/Tricks

12/1/2021

Unless you live under a rock, or you’ve removed yourself entirely from social media (and if you have, high five!), you’ve likely started to see a barrage of holiday tips/tricks/hacks on how to stay healthy & fit during a time of year when everyone is stuffing their faces with more food & drink than they can handle.

And, in full disclosure, you’ll probably see some of those tips/tricks/hacks from me, too, over the coming weeks….

But, I want to be VERY clear on one thing: you can 1000% forget all of the tips, tricks, and hacks if you aren’t prepared to do the single most important thing for having a happy holiday season:

LISTEN TO YOURSELF.

Don’t succumb to peer/family pressure to eat or drink anything that you don’t actually want. YOU get to choose what your treats are, and you should enjoy them fully.

Have a slice of pie… pour a glass of wine… have a 2nd helping of stuffing. IT’S OKAY!!!

But you should only do so when you truly want to. Not because someone else is giving you a hard time for “trying to eat healthy during the holidays.”

Remember: Misery loves company.

Those who are truly happy for you & the choices you make for yourself will support and uplift you.

Anyone who gives you a hard time or tries to push you into eating/drinking/doing something you don’t want, doesn’t truly care about you.

So prepare to eat, drink, and be merry this week…. And do so on YOUR terms!

- Coach Michelle
🎁P.S. Get a FREE copy of my Protein Recipe Guide!🎁

These aren’t your typical “healthy recipes”… This recipe guide is loaded with 15 delicious, protein packed recipes that you’ll LOVE.

Download a FREE digital copy here: https://bit.ly/3q7wSIM

3 Simple Steps to Better Fitness

11/22/2021

Replace the vague with the specific.
See, most people say 'I need to tone up' instead of specifically choosing a measurable outcome & a process to get there.

If you've ever said 'I need to workout more', that's a perfect example.

Instead, you need to shift that to "I'm going to walk for 30 minutes every day" or "I'm going to do 3 strength training sessions this week"

It's manageable – something you can get done in a specific timeframe. "I'm going to move my body for 45 minutes each day." This will make the process of working out much, much easier.

So, here's how you can put that into action:

Step #1: Set aside 30 minutes, 3-5 days per week.

Step #2: In that time frame, move your body at a moderate effort.
Go for a brisk walk outside.
Do a bodyweight strength workout.
Ride a bike (indoors or out).
Go for a run.
Hike.
Do a session with a personal trainer.
It can be anything, but it starts with getting yourself up out of your office chair or couch.

Step #3: Repeat. No “one time only” efforts.
If you add movement into your day, do so with the intention of repeating that movement…. not just doing it “when I have time” or in some other unorganized fashion.
That's it.
It will work.
You'll soon see more results than you ever have before.
You'll boost your energy.
You’ll improve your fitness level & body composition.
You will realise that this “being healthy & fit” thing is something you can actually do!.
It will be the most valuable 30 minutes you spend each day,
- Coach Michelle
🎁P.S. I'd like to share a FREE copy of my Core Workout Program with you!🎁
Get all of my favorite exercises to strengthen, sculpt, and flatten your core! I’ve got something for ALL fitness levels…and you can do this right at home!
Download a FREE digital copy here: https://bit.ly/34akRYv

Not Getting Results?

11/16/2021

It’s very common for people to hit a plateau with their fitness results and blame it on what’s happening in the gym.

Maybe they’re doing the wrong exercises, or they’re doing the right exercises in the wrong order.

Maybe they’re doing too much cardio and not enough strength work.

Maybe they’re not training enough … or it could be that they’re training too much.

All of these things could be true … but it’s unlikely any of them is the root cause of the problem.

Remember: There are 168 hours in a week, and for most of us, spending three of them in the gym is a win.

So if you’re not making the progress you’d like to make, it might be time to take a look at what’s happening during the “Other 165.”

❓How is your diet? Lots of colorful veggies and lean proteins? Or burgers, fries and pizza?

❓How are you sleeping? Closer to 8 hours a night, or closer to 4?

❓How’s your stress? Do you feel in control of your time, or like you’re always trying to outrun a grizzly bear?

❓How do you manage stress? With healthy strategies (yoga, meditation, stretching, going for a walk outside) or with alcohol and “blowing off steam” with a late night out?

If you’re not getting the results you’d like to see, it’s probably not that you did too many lower body exercises and not enough upper body last week.

It’s most likely what’s happening during the “Other 165.”

Pick one of the above this week, practice getting better at it, and track it. Chances are you’ll start feeling better … and doing better in the gym.
- Coach Michelle
🎁P.S. Get a FREE copy of my Protein Recipe Guide!🎁
These aren’t your typical “healthy recipes”… This recipe guide is loaded with 15 delicious, protein packed recipes that you’ll LOVE.
Download a FREE digital copy here: https://bit.ly/3q7wSIM

Now That The Clocks Have Changed...

11/16/2021

Recently we turned the clocks back. Did that trigger you to do anything?

For example, we sent our lawnmower in for winter service, brought the snowblower up to the garage, and bled out & winterized the outdoor hoses. I also like to stock up on a bunch of pet-friendly salt so I don't have to worry about getting it when it's cold and/or snowy.

You got any examples like that?

Another thing it reminds me to focus on, more than I usually do because I always do, is immune health.

With the days getting shorter and colder, there's a lot less sun exposure (on the skin) so I kick up my daily Vitamin D3 dosage.

And, with it being "cold & flu season" I make sure I'm taking Cold Buster daily.

Zinc is also something I've added in since the pandemic because it's been shown to be very effective. Vitamin C is also a good idea. 😊

And, of course, I continue with my regular use of Vibe and Omega-3, although some days I'll hit up a second dose of Vibe if I feel I need it.

And, here's something else...

I actually pay extra attention to NOT eating sugar through the holiday season. While I'll let that slide a little in the summertime when I enjoy some ice cream or other treats, I really limit it in the winter because I know my body is more vulnerable this time of year.

One last thing you might want to consider, specifically if you find this year to be more stressful, is Eniva's Stress & Sleep Bundle. It's a nice pack and it's currently on sale. 😊

So, those are just a few of the things that turning the clocks back triggers for me.

How about you?

- Coach Michelle

🎁P.S. I'd like to share a FREE copy of my book "Why The Gym Didn't Work For You" with you!🎁
Download a FREE digital copy here: https://bit.ly/2LYNEaY
In the book "Why The Gym Didn't Work For You" I’ve shared why the typical path fails so many people, and how my "Train the Brain" approach can be the alternative that offers life-long results and success. I break it down so that you have essentially everything you need to know in order to finally break the yo-yo and embark on your unique, transformative experience.
Download a FREE digital copy here: https://bit.ly/2LYNEaY
or
Get your paperback copy on Amazon https://tinyurl.com/y5rutf8n

Circumstances

11/10/2021

You can’t change your circumstances.

But you can change your mindset, your behaviors, and your actions.

If we can resist the urge to feel bound by our circumstances … and focus on what we can control instead … it can be a game-changer.

Plus, there’s this: 𝗖𝗶𝗿𝗰𝘂𝗺𝘀𝘁𝗮𝗻𝗰𝗲𝘀 𝗼𝗻𝗹𝘆 𝗵𝗮𝘃𝗲 𝘁𝗵𝗲 𝗺𝗲𝗮𝗻𝗶𝗻𝗴 𝘁𝗵𝗮𝘁 𝘄𝗲 𝗮𝘀𝘀𝗶𝗴𝗻 𝘁𝗼 𝘁𝗵𝗲𝗺.

If we believe that a busy schedule at work means that we don’t have time to work out or meal prep, then guess what we’re going to do less of?

Yup … working out and prepping our meals.

And what’s going to be the result of that? Slowed progress or no progress, low energy, and disappointment.

Our brain has a funny way of confirming our beliefs. So if you ever find yourself starting a sentence with, “I don’t have time …” stop yourself immediately and get to the root cause of that belief.

And remember that 𝘆𝗼𝘂 𝗵𝗮𝘃𝗲 𝘁𝗵𝗲 𝗽𝗼𝘄𝗲𝗿 𝘁𝗼 𝗰𝗵𝗮𝗻𝗴𝗲 𝗶𝘁.

A great example of this was last spring, when most gyms got shut down by COVID.

Our most successful clients certainly didn’t prefer to work out at home.

But they did it.

Because they didn’t let flawed beliefs stand in the way.

Alternatively, I heard a lot of the following:

❌Home workouts aren’t effective.
❌I can’t get motivated to work out at home.
❌I need to be in-person … I’ll just wait until you open again.

Well, guess what? NONE of the above statements was true.

1️⃣We have clients who lost 30 pounds doing home workouts. Seems pretty effective to me.
2️⃣Motivation is a myth. Momentum only comes from action.
3️⃣Many of the people who said this still haven’t made it back … more than 18 months later.

Guess which people were more successful?

The ones who focused on what they could control instead of becoming prisoners to their circumstances.

𝗧𝗵𝗲𝗿𝗲 𝗮𝗿𝗲 𝗮𝗹𝘄𝗮𝘆𝘀 𝗴𝗼𝗶𝗻𝗴 𝘁𝗼 𝗯𝗲 𝗰𝗵𝗮𝗹𝗹𝗲𝗻𝗴𝗲𝘀. Things are always going to happen that you don’t prefer.

There’s never going to be a perfect time.

𝗙𝗼𝗰𝘂𝘀 𝗼𝗻 𝘄𝗵𝗮𝘁 𝘆𝗼𝘂 𝗰𝗮𝗻 𝗰𝗼𝗻𝘁𝗿𝗼𝗹, and you’ll find that you’ll be a lot healthier, happier and more successful.

- Coach Michelle
🎁𝗣.𝗦. 𝗜'𝗱 𝗹𝗶𝗸𝗲 𝘁𝗼 𝘀𝗵𝗮𝗿𝗲 𝗮 𝗙𝗥𝗘𝗘 𝗰𝗼𝗽𝘆 𝗼𝗳 𝗺𝘆 𝗖𝗼𝗿𝗲 𝗪𝗼𝗿𝗸𝗼𝘂𝘁 𝗣𝗿𝗼𝗴𝗿𝗮𝗺 𝘄𝗶𝘁𝗵 𝘆𝗼𝘂!🎁

Get all of my favorite exercises to strengthen, sculpt, and flatten your core! I’ve got something for ALL fitness levels…and you can do this right at home!

Download a FREE digital copy here: https://bit.ly/34akRYv

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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