Lucky13Fitness - Blog

Reach Your Fitness Goals in 5 Simple Steps

2/21/2021

For many people, the road to reaching a fitness goal can be long, arduous, and never ending. In fact, I’ve heard countless stories in my 10+ years as a fit pro about folks who just simply give up because they’re sick and tired of being frustrated with failure.

I don’t blame them!

Trying with all your might to reach a goal, only to fall short over and over again is it’s own kind of torture.

I’ve made an (amazing) career out of helping people meet those goals, because I know how rewarding it can be when it actually happens. It’s life changing, actually.

Today I want to share how you can reach your goals in just 5 simple steps:

Hydrate: get ½ your body weight in ounces of water per day… or 100oz, whichever number is bigger!
VEG Out!: Get 2 servings of veggies at every single meal (yes that includes breakfast).
Move Your Body: a minimum of 30 minutes per day at a moderate intensity. Ideally, strength training should be happening 3 x per week.
Get your Zzz’s: lack of sleep = lack of results. Get 7-9 hours per night. Put the phone/tablet down and go to bed earlier!
Train Your Brain: the most important muscle in your body is the Mental Muscle. If you put your mind to it, your body can do it.

There you have it. It’s actually super simple.

BUT, I recognize that for many folks it’s not easy. That’s why I always throw a BONUS in there: #6: HIRE A COACH!

A Coach can help motivate and guide you, while also holding you accountable.

Having a Coach in your corner will help ensure that steps 1-5 actually happen...and that your goals are reached.

If your fitness goals have always remained just out of reach, take action today and follow these simple steps. And if you need some help with it all, just send me a message (michelle@lucky13fitness.com). I’d be happy to help.

- Coach Michelle

A Lesson From the GOAT

2/11/2021

Did you watch the Super Bow this year??? Brady is pretty unstoppable huh?! All the talk about him being the GOAT had me thinking about how unparalleled he is in his self-care. He’s meticulous and unwavering in his work ethic, discipline, and mindset.

There are certainly a lot of negative folks and naysayers who say things like “well it’s his job to take care of himself” or “he can afford to have chefs and trainers, etc.”

BUT, so can everyone else in the NFL….

He CHOOSES to. Most don’t.

That’s the difference between über successful people and people who just get by. The amazingly successful people CHOOSE and PRIORITIZE their mental and physical wellbeing.

If you want an edge over others when it comes to being successful in life- be it career, fitness, finances, etc. - you must make the very powerful decision to put that at the top of your priority list. This is especially important if working out, eating a wholesome & nutritious diet, and making time for yourself doesn’t come naturally or easy to you.

Tom Brady wasn’t even supposed to be good at football… (did you see his NFL combine video?!) But, his choices and priorities have dictated a far different and better outcome than many would have given him credit for a few decades ago.

Take your lead from the GOAT… make choices that allow you to fulfill your potential.

- Coach Michelle

Addition by Subtraction

2/8/2021

Sometimes the fastest way to move forward is by subtracting something. Sounds odd, right?

With the common theme of more, more, more and so many people suggesting that suffering & hustle are the keys to success...doing less of something seems counterintuitive. But it works.

I've had friends who stopped trying a handful of different fitness classes / “diets” and focused in on one...and saw their body fat drop and their strength increase x10.

Years ago, when I stopped trying to do every workout in Women’s Health magazine, and focused on strength training - my body fat %, speed, strength, energy, and overall health skyrocketed. Doing fewer things better is a powerful choice to make...but it’s rewarding. And it's hard.

Simple things like drinking more water, having a veggie with each meal, and moving your body for 30 minutes a day just don’t seem sexy enough.

You might wonder “how can that change anything?” You might also say “my friend is doing boxing, P90X, and Keto…. And it is working for her/him!”
Sure, it’s easy to think that way….but I remind myself (and my clients) often that just because things work for others, doesn’t mean they’re right for you. Plus, let’s check back in with your boxing, P90X’ing, Keto’ing friend in 6 months to a year….and see if that success has stuck.

Research and history show that the key to long-term success is adopting simple habits that you can repeat - over and over - for life. Add up those small things, and you’ll create massive change. But you can’t focus on those simple, action steps unless you subtract out all the other stuff.

Resist the Shiny Object Syndrome and stick to what works.

If you need help staying focused on the right stuff, give me a shout...I’d love to help.

- Coach Michelle

3 Things That Won't Change

2/2/2021

So much has changed in the past year… that, we can all agree on.
But let's not lose sight of 3 things that WON'T change, and are well worth paying attention to:

Self-Care is Non-Negotiable:

Many of us burn out taking care of everyone else, while forgetting about ourselves. Remember, you can't pour from an empty cup.
Think about what is said when you board an airplane: Put your oxygen mask on first. Help yourself so that you can be the best version of you to help others.

The "Other" 165:

If you workout 3 hours per week, your results are still largely going to be dictated by the "Other 165" hours in the week.
Factors like sleep, stress, hydration, and nutrition have a lot more to do with how your clothes fit than you think... those TRX rows that you did in your last training session aren’t the only thing to focus on.

Don’t get me wrong…. YES, it's important to get your workouts in. But it's even more important to be accountable to what happens during the "Other 165." If you need accountability and support doing so, then find it.

The Simpler The Better:

When it comes to exercise, the basics are always best. Expensive, elaborate equipment and machines that nobody really knows how to use are not only unnecessary, they take away from the desired outcome.

Don’t use lack of access to “fancy schmancy” fitness equipment be a reason you can’t workout consistently.
Become the best at the basics and the rest will take care of itself.

It's pretty simple. Take care of yourself, pay attention to what happens during the 165 hours a week when you're NOT in the gym, and KISS (Keep It Simple, Stupid).

What's one thing you've learned or one practice you've adopted during the pandemic that will stay with you after it's over? Shoot me a reply, I'd love to hear about it.

- Coach Michelle

5 Ways to Stay Hydrated

2/2/2021

hydration

Staying hydrated is absolutely essential, not just for weight loss or fitness goals, but for overall health as well. There are a whole host of general health problems that can be avoided by staying well hydrated. The goal amount of water we recommend that our clients get per day is 1/2 their body weight in ounces. That can seem really difficult, or even impossible, if you feel that water is just too boring to drink all day long.

Here are a few tips to make drinking water a bit more palatable:

1) Add lemon or lime juice... this provides flavor with no extra junk.

2) Drink calorie-free seltzer or sparkling water... they come in many different flavors and as long as they don't contain any sugar or calories, they "count" toward your daily ounces.

3) Drink herbal tea... again, lots of flavors and calorie free.. the tea must be caffeine free to count toward hydration.

4) Fruit infused water... you can get a fancy water jug to do this, or simply drop some slices of strawberries, blueberries, or any fruit you like. Cucumber also works great.

5) Mix with supplements... a daily multivitamin and greens supplement are also critical for overall health. Mixing a liquid multivitaminand liquid greens supplement into plain water can keep you hydrated, boost your health, and do all of it with a great flavor.

I hope these tips help... and if you need help with the accountability part of making sure you get this done daily, I'd love to help... my Coaching programs help with things just like this. If you're interested in exploring more about them, just email me: michelle@lucky13fitness.com and we can set up a time to talk.

- Coach Michelle

PROTEIN MINI-COURSE Day 3: Recipe of the Day

1/29/2021

Have you whipped up a Super Shake yet to get a delicious, protein-packed meal or snack into your daily routine?
Let me know!

One of the biggest challenges with meal prep is finding the time. Whether it's work, school, kids or all of the above, finding the time to get a healthy meal on the dinner table can be a challenge for most people. So today, I wanted to share a quick and simple recipe that everyone in the family will love: "Better For You Chicken Tenders."

This delicious, protein-packed recipe is courtesy of The Give Program, a charitable organization that provides access to healthy protein sources while helping small, locally owned gyms and fitness studios get back on their feet during some difficult times.

Ingredients:

1 lb of pasture raised chicken breast, cut into 2-inch pieces
½ cup brown rice flour and ½ cup almond flour, seasoned to taste (1 tablespoon of Primal Kitchen BBQ sauce works great!)
1 large egg, beaten

Directions:

Preheat oven to 400 degrees
Cover baking sheet with foil and spray with cooking oil
Dip each piece of chicken in the egg and dredge in the flour mixture, shaking off any excess
Arrange chicken on baking sheet
Bake for 8-10 minutes each side (or until chicken’s internal temperature is 165 degrees)
Enjoy as-is or with your favorite barbecue sauce or dipping sauce

I hope you enjoy this delicious, healthy, protein-packed recipe courtesy of The Give Program … and that you’ve enjoyed our Protein Mini-Course.
You can learn more about The Give Program here: https://thegiveprogram.org/

You can also keep the momentum going by letting me know the No. 1 thing you need help with as far as improving your diet so you can lose weight and gain lean muscle.

What’s the No. 1 nutrition item holding you back?
Email me (michelle@lucky13fitness.com) and let me know.

- Coach Michelle

P.S. My favorite protein powder in the world (and the healthiest I've ever encountered) is on SALE through the end of January!
You can grab a jug of Eniva's Clean & Natural 100% Protein Isolate Powder at 10% off.... just CLICK HERE to get delivery direct to your door!
When you checkout, use the $20 Coupon Code discount “Lucky13FitnessSavings” for a one time use per customer with no minimum order.
Your first order will also ship for FREE.
Orders will ship directly to your home

PROTEIN MINI-COURSE Day 2: Super Shakes

1/29/2021

Today, I want to spend some time highlighting Super Shakes.
What's a Super Shake?

It's an easy, convenient way to get a serving of protein ... and whatever other goodness you want to include!
All you need is a good blender and a few ingredients.

I really like using Super Shakes because they’re an easy, no-brainer way to get over 30g of protein!!!….and a few servings of low-calorie / low-sugar veg & fruit. Here's an example of my go-to Super Shake:

12 ounces almond milk (regular milk is fine if you tolerate it well)
3 scoops Eniva Clean & Pure 100% Protein Isolate Powder (CLICK HERE to grab some)
1/3 cup frozen strawberries
1/3 cup frozen blueberries
2 tablespoons almond butter
1 fist spinach

Blend it all together and take it with you on the go for a power-packed meal filled with protein, veggies, fruit and healthy fats!
[this one is also kid approved… both our 4 year old and 13 month old LOVEEE this one!]

Check out our FREE guide to making a delicious, healthy Super Shake ===> HERE.

Give Super Shakes a try and let me know what you think. And if you make one you really like, shoot me a reply with the recipe so I can try it, too!

- Coach Michelle

P.S. My favorite protein powder in the world (and the healthiest I've ever encountered) is on SALE through the end of January!
You can grab a jug of Eniva's Clean & Natural 100% Protein Isolate Powder at 10% off.... just CLICK HERE to get delivery direct to your door!
When you checkout, use the $20 Coupon Code discount “Lucky13FitnessSavings” for a one time use per customer with no minimum order.
Your first order will also ship for FREE.
Orders will ship directly to your home

PROTEIN MINI-COURSE: Day 1

1/27/2021

Just recently, I sent out an email about the importance of protein in your diet… I got a lot of positive feedback, and some questions….
[if you missed it, you can read it here]

So I decided to send out a “mini course” so you can learn more, and have your Q’s answered.

Over the next few days, we're going to explore one of the most important (but often neglected) habits that will help you get the lean, toned, healthy body that you want - Getting adequate protein in your diet.

Why is protein important?
Amino acids, the building blocks of protein, are responsible for:

Structure (of muscle, connective tissues, tendons, bones, etc....)
Hormones
Enzymes
Immune chemicals
Transport vehicles around the body.

As you can see, protein is critical to our function. And protein has a much wider impact than just muscles.

What are the best protein sources?
There are plenty of delicious and convenient ways to get protein in your diet, such as:

Lean Meats (ground beef, chicken, turkey, bison, strip steak, pork) *pasture raised and grass-fed when possible
Wild-caught Fish
Pasture raised Eggs
Dairy (if your digestive system tolerates it well)
Supplements (whey protein isolate powder)

[Here’s a handy infographic of healthy protein sources that you can download and keep for reference ===> FREE GUIDE]

How much protein should I eat?
For women, we recommend 1 palm-sized serving of protein with every meal… generally around or over 100g per day. For men, 2 palm-sized servings… generally around or over 140g per day.
Getting adequate protein at each meal will stimulate your metabolism, improve muscle mass and recovery, and help reduce body fat.
All good things that we want!

So this week, let's work on making protein your main focus.
Are you getting a significant protein source with each meal?
Note: The next installment of this mini-course will come with some tips on how to use Super Shakes to add an extra serving of protein to your day.

- Coach Michelle

P.S. My favorite protein powder in the world (and the healthiest I've ever encountered) is on SALE through the end of January!
You can grab a jug of Eniva's Clean & Natural 100% Protein Isolate Powder at 10% off.... just CLICK HERE to get delivery direct to your door!
When you checkout, use $20 Coupon Code discount “Lucky13FitnessSavings” for a one time use per customer with no minimum order.
Your first order will also ship for FREE.
Orders will ship directly to your home

Detoxing 2020 Out of Our System

1/8/2021

detox

To say 2020 was a challenging year would be putting it mildly…

Of course, I am a firm believer that life is always working for you...even when it’s hard to see how. In truth, I see multiple ways that it did, but I still didn’t prefer the way 2020 went. Not by a long shot. There’s no question that my body is ready for a reset.

Psychological stress has a major impact on physiology, and vice versa. Add to that, the (intentional) less supportive nutrition around the holidays (physical stress) and you’ve got a body that’s overloaded.

That’s why I’m more excited this year than ever to do our annual 7-Day Total Body Detox & Cleanse - an all-natural, HEALTHY approach to:

Boost Energy Levels*
Tighten Your Waistline*
Support Your Immune System*
Concentrate & Focus*
Manage Stress*
FEEL AMAZING!*

Many people know that a periodic body detox and cleanse can be very beneficial. It helps to rejuvenate your energy levels, weight management, hormones, skin, digestion, and overall body balance.

But, not all detox and cleanse products or programs are the same... In fact, many are miserable to do! And, many require you to stay close to a bathroom at all times!!

My friends at Eniva Health created a much different program, one that actually addresses TOTAL BODY HEALTH. Eniva's program focuses on a variety of body systems for a more holistic and thorough approach.* It’s also nutrient-rich. Most programs have very little nutrients to keep your energy level up and your body feeling nourished. In fact, many require long periods of fasting. Eniva's program provides you with four nutrient-dense supplements to keep you feeling balanced and healthy, not weak and hungry.*

Muscle Aid - focuses on the soft tissues of the body and removes heavy metals, including aluminum.* We’ve also found that Muscle Aid helps address muscle soreness after intense workouts. 😁
Chlorophyll+ - designed for internal body conditioning, as well as purifying and cleansing the blood.*
Life Cleanse - gentle, high-fiber supplement “sweeps” the intestines and colon to eliminate backed up matter.* FYI, you can hold over 10 pounds of matter in your gut!
Vibe - the most amazing multivitamin I’ve come across. One ounce contains the antioxidant power of 10 servings of fresh fruits & vegetables! There’s even a published study showing that Vibe protects your DNA!!

Plus, Eniva's program can be used WITH food – you don't need to starve yourself!

I’ve seen fantastic results myself including a flattened stomach, increased energy, and better focus. :-)

I’m very excited, comfortable, & confident sharing the 7-Day Total Body Detox & Cleanse with you!

2 Ways to Get Started

If you’re local, just reply to this email and I’ll have a kit set aside for you to pick up at Lucky13Fitness. Or, use the link below if you prefer delivery...
If you’re not local, simply CLICK HERE to have a kit delivered to your house - FREE SHIPPING.

In health,
Coach Michelle
P.S. - This is NOT one of those programs that require you to be near “home base” all week long. It’s gentle on your body and feels great. 😉

What Are You Going to Decide?

1/5/2021

New Years goals

Ah yes, a new year … 2021.

Or is it just a redux of 2020? That is entirely up to you. You get to decide.

It seems that a lot of people have hit the “wall” with quarantine, restrictions and things being different than they were before. I get it. Circumstances haven’t been ideal. Working out looks a bit different now.

Does that mean it’s worse? That’s for you to decide. Nobody else but you. We can either complain about the circumstances or make the best of the circumstances we have.

One of my favorite quotes is from Albert Einstein: “The most important decision we make is whether we believe we live in a friendly or hostile universe.”

❌The folks who believe they live in a hostile universe will use the current state of the world & circumstances to validate the fact that life sucks, everything is difficult, and success can’t ever really happen to them. They have a “why me?” mentality.

✅ The folks who believe they live in a friendly universe will make the best of their circumstances, no matter what. They’ll see that there’s good in everything (even if it’s minimal) and have a “TRY me!” mentality.

My advice would be to avoid the following negative thought patterns:
“I don’t get as good of a workout with virtual training.”
“I’m not motivated to work out at home.”
“I can’t work out with a mask.”

Whatever your particular circumstance, none of these statements is a fact. They’re all decisions. Only YOU get to decide what you’re capable of in 2021. Only YOU get to decide what goals you’re going to set. Only YOU get to decide what actions you’re going to take … every day, every week, every month … to achieve them.

Don’t focus on anybody else or what THEY think. Especially those who believe they live in a hostile universe. Their goals are not yours. Their limitations are not yours. Only YOU get to decide what you want for your body, health and happiness … and only YOU get to decide what you’re going to do each day to move closer to those goals. Believe in YOU.

- Coach Michelle

10 Tips For Starting 2021 Off Right

12/31/2020

In Monday’s email, I talked about folks thinking that 2021 would automatically be a better year than this year…and why that’s not necessarily true.
(If you missed that email, click HERE to read it.) Today, I’d like to share 10 Tips for Starting 2021 off right… because next year can be better, it just won’t happen automatically.

1. Take Stock of 2020
Take a look back at 2020, and assess what went well, what didn’t, and what you can improve on. Make sure you list out your accomplishments —and address shortcomings, so you know exactly what to do more of, and what NOT to repeat in 2021. (I’m a big fan of writing these with pen and paper, rather than just thinking about them or typing them).

2. Finish Last Year’s Goals
Have goals still lingering from 2020? Make sure you don’t abandon them! Knock them off your list first, before tackling your 2021 goals. This will give you a sense of accomplishment, and keep you motivated to reaching your goals in 2021.

3. Be Realistic
2021 offers a lot of promise. But that doesn’t mean it’s going to be easy. Be realistic with yourself—and your goals. Don’t set goals that you know will be (nearly) impossible given your life situation.

4. Figure Out What You Really Want Out of 2021
Knowing what you really want to accomplish in 2021 is very important for making it your best year ever. Setting goals just for the sake of setting them, or doing so because your friends/family are doing so won’t help you truly WIN and transform your life for the better. Make your goals as personal and realistic as possible, so that you have some “skin in the game” when it comes to achieving them.

5. Put Yourself First
Making your health a priority will make it easier to accomplish anything and everything else in life.. However, it may be easier to put your needs behind everyone else’s. In 2021, make your health the priority, and be sure you tell those around you so you can have the support you need to be successful. Remember: you can’t pour from an empty cup… when you’re at your best, you can be the best for those who depend on you.

6. Maintain Balance
Although you may have goals you want to accomplish, it’s important that you maintain some sort of balance in your life. Without balance, stress increases and you’ll find yourself putting the needs of others first, which prevents you from accomplishing what you want. Keep that balance in your life so you can reach your goals, while also meeting your life demands.

7. Embrace Failure
Along the way, you may fail. And that’s okay. Sometimes you need to fail in order to make huge leaps forward. Instead of letting failure get the best of you…embrace it, and let it be the best learning tool that life can give you.

8. Get Your Mindset Right
There will be a time when you feel like everything is against you. This is when you need to channel your best mindset to keep you on the path to success. Not only will this help you get past your failures, the right mindset will help you navigate the situations that could make it hard to accomplish your goals. With the right mindset, anything is possible.

9. Know Your Limitations
In order to be successful, you need to know your limitations. It doesn’t mean you stop pushing yourself to be better…it just means you push as hard as you can, without breaking. Once you know your limits, you can push yourself hard enough that you bend, but don’t break.

10. Dream Big
2021 can be a great year for you. So dream big. If you set your mind to something, there’s nothing you can’t accomplish.

I hope these 10 tips will help make 2021 your best year ever. Print these out as a reminder that you’ve got this. And there is nothing you can’t do. Here’s to a great 2021!

- Coach Michelle

Think 2021 Is Gonna Be So Much Better? That Depends...

12/31/2020

There are SO many people who are anxiously awaiting the literal and proverbial “flip” of the calendar into 2021.

2020 has been lovingly dubbed a “dumpster fire” or “hell on Earth” and folks are just sick and tired of all the negativity and bad things happening.

It seems that people (wrongly) assume that once the day, month, and year are different, something will miraculously change & things will be amazing.

That could not be more WRONG!

Nothing is going to improve in 2021 until YOU improve the way you’re living life!

If you’ve been focused on everything that’s gone wrong or negatively in 2020, then you’re gonna do the same in 2021.

If you’ve used the pandemic as an excuse to abandon exercise, eating supportively, and keeping up with self-care, then 2021 isn’t going to be any different for you.

If you’ve decided that 2020 “sucks,” then you’re going to see everything that happens in a negative light & completely block yourself from allowing positive energy and events into your life.

Nothing about a new calendar is going to be the “miracle” or “key” to huge change or improvement.

It will only ever come with deliberate attention to a mindset shift & behaviour change.

➡️Today I encourage you to take a long, hard look at the way you’ve conducted your life in 2020.

❓What is your mindset?

❓What behaviours are you engaging in?

❓What are you hoping will just change with the New Year?

Email me (michelle@lucky13fitness.com) and share your answers with me…. If you do so, I will personally help you get started with a plan to make 2021 actually turn out to be 1000x better!!
- Coach Michelle

THROAT ARMOUR

12/31/2020

Throat Armor

Let me start off by saying I'm not a doctor. Nothing I say is medical advice. I'm just someone who's been in the health & fitness industry for almost 15 years now who really likes functioning at my best...

Clearly, in this "cold & flu season," the focus is on COVID.

Regardless of your political opinions, conspiracy theories, or other beliefs, this thing is real. And, whether or not you think the numbers are skewed one way or the other is irrelevant for what I want to share today. Same thing with the 99%+ survival rate.

Look, even if there's little to no chance of me dying or even having severe symptoms, I just flat out don't want to get sick from anything. Man, I really hate a stuffed up and/or runny nose!

I’ve got a busy household (and business) to run, so I ain’t got time to be sick!😉

So, I do everything I can naturally to boost my immune system and protect myself from getting sick.

My track record is pretty good. Other than a few sniffles we picked up when Chase started preschool last year, I haven't been really sick in a long time.

When it comes to "staying safe", we all know to wash our hands and not touch our eyes, nose, and mouths. And, we're FINALLY (albeit barely) hearing about the importance of supplements like Vitamin D3, Zinc, and Vitamin C. Formulas like Cold Buster are becoming commonplace to boost our immune systems.

But, one thing these don't directly address is killing germs on contact...

Breathing in particles is a big focus in the current conversation. That's where the battle over the efficacy of masks comes in.

But what if there was a way to kill those particles on contact with your mouth and throat, much like the cleaner we use at Lucky13Fitness to keep everyone safe?*

Eniva Throat Armor is Here... Your Immune Shield to Keep your Body Strong!*

Staying immune-strong is very important now more than ever. Most unwelcome germs enter through your nose or mouth and travel to the throat where they can create issues. Eniva Throat Armor is a specialized formula designed to help coat the throat and esophagus with powerful bioactive polyphenols to support your body's throat, immune system, and overall wellbeing.*

Eniva Throat Armor is doctor-formulated, containing pure, plant-based antioxidants and immune-supporting ingredients that create a shield for your throat, and ultimately help support your esophagus and vital immune system.* Antioxidants offer a nutritional defense against damaging free radicals that wear down your natural resilience. Throat Armor provides a nature-based shield that allows your body to do what it was designed for — to be immune healthy!*

It works like this: take it before you go anywhere public, like the grocery store or Target…. Or anywhere else you might be in close proximity to others.

Throat Armour is now available for purchase and we're putting together our first inventory order this week.

Throat Armour retails for only $39.95. That's a 2-month supply IF you take it 3x/daily (the amount a front-line worker might take it).

Since many folks are rarely leaving the house right now, your supply could last a LOT longer. One container has 180 servings!

If you'd like to get a container for your household just reply to this email and I'll add you to the list.

NOTE: This is for pick-up at Lucky13Fitness.

If you'd like to order online for delivery to your house CLICK HERE.

I don't know about you, but I'm going to keep doing everything I can to boost my immune system like eaingt well, get plenty of sleep, work out regularly, manage stress, and take the aforementioned immune-boosting supplements. Adding Throat Armour is a no-brainer, too.

And, yes, just like all the information around other nutritional supplements that have been ignored, for the most part, it's unlikely that you'll hear about natural alternatives like Throat Armour. After all, nobody is going to make billions of dollars off of 22 cents per serving...

- Coach Michelle

HIBERNATION

11/11/2020

While we're not bears who hibernate for the winter, our bodies are designed to run differently when the season changes.

We have to remember that modern living, like the ability to produce our own light, has only been around for a tiny spec of time in our evolutionary history.

As the season changes and it gets darker earlier, we're actually designed to start shutting down for the night. But, with the ability to make it "daytime" at any time we stay up later. And, those "daytime" lights actually inhibit our bodies' natural production of melatonin - a hormone that regulates our sleep cycle. Then add big-screen TVs, laptops, and smartphones and our eyes are getting blasted with light and our natural melatonin production is totally disrupted. It's no wonder that tens of millions of Americans have trouble sleeping.

Poor or short sleep messes with our metabolism. Because sleep helps regulate our blood sugar, lack of sleep can actually cause or worsen insulin resistance and type 2 diabetes, even in healthy people! Less sleep also means more cravings the following day. The less you sleep, the more likely you are to gain weight, snack excessively, or have one of a host of mood disorders.

“Sleep and stress have zero calories and you can't eat them, but they dramatically impact what you choose to eat, how much of it you eat, and whether it will be burned or stored once you eat it."
-Dr. Jade Teta

So, what can you do about it?

First and foremost, establish a healthy bedtime routine. Here are some ideas:

Decide on a bedtime in advance, and start planning for it 1-2 hours ahead
Limit your caffeine to the morning with absolutely no caffeinated drinks after 2 pm
1 to 2 hours before bed, take out a piece of paper and do a "brain dump"
Turn off all electronic screens (TV, computer, etc.) an hour before bed
Make yourself some decaf tea, listen to soft music, and read something light
Turn off all phones and gadgets and put them in another room
Set your bedroom temperature to 67-68 degrees F
Take an Epsom salt bath before bed
Dim the light, darken your bedroom
Try some white noise, like a humidifier
Focus on your behaviors rather than the outcomes

Now, if all that still doesn't give you a solid night sleep...

Try my "go-to" sleep formula - Natural Sleep by Eniva. Eniva Natural Sleep™ Liquid Formula is a natural sleep aid that provides a safe, natural, and effective liquid formula for healthy sleep.*

This fast-acting liquid sleep supplement contains specialized natural nutrients to support the entire sleep cycle. Natural Sleep is 100% natural, non-addictive, and non-habit forming.*

One of the best things I've found about using Natural Sleep is there's no grogginess the next morning. You don't feel like you have a hangover - a common issue with typical OTC sleep aids. Oh, and you won't find yourself going for walks or driving your car in your sleep like you might with some of those prescription sleep pills! 😉

If you have any sleep issues, I encourage you to give Eniva Health's Natural Sleep a try.

Natural Sleep is the "Product of the Month" so it's 20% off at Lucky13Fitness. Just reply to this email and I'll have one set aside for you. If you need it delivered, you can order online HERE and save 10%.

Sleep tight. 😴

Take the 2020 Challenge

11/11/2020

It goes without saying that 2020 has been a tough year.

A global pandemic, shutdown, school/work disruptions, sickness and death, heightened racial tensions, and a hugely impactful Presidential election.

2020 has been so challenging, that I’ve seen several memes and other posts on social media relating anything negative/bad happening as yet another part of this crappy year.

For example, it snowed over the weekend here in the Boston area…. Our hometown of Acton got about 4 and a half inches.

So many people took to social media to complain:

“Of COURSE it’s snowing in October… #2020”

“2020 strikes again with a snowstorm before Halloween… we can’t catch a break!”

And so on, and so forth.

I get it, 2020 has sucked in many ways.

But if we only choose to focus on the negative things about the year, we will completely and totally miss out on enjoying and appreciating the good things that have happened.

(YES good things have happened…. If you don’t believe it, you’re just in the wrong mindset or haven’t yet looked in the right places)

I’ll use myself as an example:

Here are some negative, but very true facts about 2020:

We were forced to close the doors to our studio from the start of March until sometime in June
We lost some of our members and had others downgrade their memberships. This was a big hit to our business
My son was out of school for about the same time period, and at only 3 years old, he had a really hard time with the break in routine.
My sister hasn’t been inside my house or hugged her newborn niece since February.
I wasn’t able to compete in my 1st triathlon in 4 years… after being pregnant and delivering my daughter.

These things all happened. They all SUCK. But if that’s all I thought about, I’d be pretty damn depressed and hopeless. So, I balance it out with some of the best gifts 2020 has given me:

I have essentially been on maternity leave since last December… giving me every single precious moment possible with my newborn (who is now 10 months old!)
I have had more time in nature with both of my children, along with my wife and our 2 dogs. We walk nearly 2 miles a day, and hike a few times a week.
Our studio has discovered that virtual personal training is actually a wonderful tool that we will continue to keep as an offering long-term.
We had AMAZING members of our community stick with us through it all, and essentially keep us in business.
We have had new members join us, in an effort to take their health and fitness to the next level.
We are in the process of construction for a big addition to our home.... it includes a home gym!

The moral of the story?

You must balance the bad with the good… you must look for light in the darkness. Because it is always there. And recognizing it can make all the difference in the world.

Now, here’s the 2020 Challenge part:

I challenge YOU to come up with some positive, wonderful things that have happened to you this year.

When you have come up with 1, or 2, or 10, email them to me at michelle@lucky13fitness.com with the words "2020 Challenge" in the subject line.

I will be collecting answers from folks who read this blog, are on my private email list, and reconnected to me via social media.

On Thanksgiving morning, I will announce the winner of the Challenge.

The winner will get to experience our “30 Day Test Drive” for FREE.

This is a $429 value, and the experience can be done from ANYWHERE… you don’t need to live near our studio!!!

(if you’re a current member, you’ll get a $429 credit toward your membership!)

So, get thinking about the wonderful and amazing things that 2020 has given you, and email michelle@lucky13fitness.com with "2020 Challenge" in the subject line to share with me.

Forward this blog to friends, family, colleagues, co-workers, etc. and help spread a sense of positivity and gratitude!

-Coach Michelle

I Don't Care How Hard You Try, You CAN'T Do This

11/3/2020

No matter what you try, I can guarantee you 10000% that YOU CANNOT SPOT TREAT FAT.

Sure, there might be areas of your body that you'd like to improve on, but short of getting liposuction, there's NO WAY to remove fat from a specific area of your body.

Instead, focus on doing the following and fat will melt off of EVERY area of your body:

1) Clean up your diet. You might think you eat "healthy", but I promise there are always things you can do better.

2) Strength Training. You will not, I repeat, NOT, elliptical your way to the body you want. You must include resistance training; it is the cornerstone to fat loss.

3) Have a Plan & Stick To It. You need a plan that addresses the above two points and does so in a way that is unique to your needs/goals. Creating a plan gives you something to follow and increases your chance of success tenfold!!

If you’d like help creating a plan that fits you & your life, just email me: michelle@lucky13fitness.com and we can chat.

- Coach Michelle

Give Me 30 Days?

10/26/2020

I'm taking 3 people for our "30 Day Test Drive" and personally giving them even more Coaching to make absolutely certain they see tangible results in the 30 days.

The #1 reason why people give up on losing weight and becoming more healthy is lack of results. Our 30 Day Test Drive guarantees you’ll see positive improvements and changes… which keeps you motivated and excited to continue your transformative journey.

You don’t have to take my word for it, though…. Check out our latest Success Story:

In just 30 days, Jenn:

Focused on eating more protein

Had more consistent workouts and stretching

Pushed myself to work harder during my workouts

Sweated a lot more and am feeling stronger

If you’re interested, reply with “RESULTS” and I’ll send you the details.

- Coach Michelle

This is EVERYWHERE

10/26/2020

I just got back from spending a long weekend away with my family (to celebrate my 39th birthday) in Bar Harbor, Maine.

We spent a lot of time outdoors walking, hiking, and enjoying the gorgeous scenery.

The most memorable part of the trip was a hike we did called Bubbles Nubble… a 3ish mile loop that had 3 peaks and provided AMAZING views. [check out the photos]

It was memorable for 2 reasons:

Chase (our 3 year old son) hiked the entire thing on his own… including some pretty tricky scrambles up granite rock. We are pretty damn proud of him.

The second reason was the inspiration for this email:

It served as a reminder that in a world that seems to be dominated by COVID, political divisiveness, rioting, racism, and more dark shit…. Beauty is around us, EVERYWHERE, all the time. We just need to know where to look for it.

If the only place you look is on your social media feed and TV, you’re not going to find much beauty.

Good news doesn’t sell. Get mired in the negative stuff and you’d actually start to believe that the world is a horrible and depressing place. And those feelings can cause you to act in ways that sabotage your health, fitness, and wellbeing. But this belief that the world is a horrible depressing place couldn’t be more further from the truth.

Standing at the top of North Bubble, looking out into Jordan Pond and Eagle Lake, I felt the magnitude of the Earth’s beauty and wonder. I felt so small… and engulfed by a world so large, so majestic, and SO able to withstand the bad news of the day. It was the most comforting thing I've felt in a while.

Nature is a powerful antidepressant, and if you’ve been feeling at all down lately, I strongly recommend you get lost in the woods for a little while and be reminded that beauty is all around you.

- Coach Michelle

Vitamin D

10/20/2020

If you've been reading this newsletter for a while, you know we're all about health and taking preventative health measures.

Heck, that's our primary reason for working out and "doing all the things" - we're not doing them for beach bodies! 😉

Since March, we've been preaching about keeping your immune system strong to reduce your risk.

While some people who "do all the things" have gotten sick, it's not as common. Most people who are affected have had previous conditions and just don't take great care of themselves.

We must focus on good nutrition, getting plenty of rest, performing regular exercise, managing stress, and taking efficacious supplements.

We believe Vitamin D should be near the top of the supplement list. We put Vibe at the tip-top.

There have been several reports over the last few months regarding the use of Vitamin D. Even Dr. Fauci finally agreed.

And, here's something I recently read from Harvard Medicine:

There is some evidence to suggest that vitamin D might help protect against becoming infected with, and developing serious symptoms of, [C-19]. We know, for example, that people with low vitamin D levels may be more susceptible to upper respiratory tract infections. One meta-analysis found that people who took vitamin D supplements, particularly those who had low vitamin D levels, were less likely to develop acute respiratory tract infections than those who didn't.

Vitamin D may protect against [C-19] in two ways. First, it may help boost our bodies' natural defense against viruses and bacteria. Second, it may help prevent an exaggerated inflammatory response, which has been shown to contribute to severe illness in some people with [C-19].

We all know that our bodies make Vitamin D when we get sun exposure. We also can get Vitamin D from foods such as fatty fish and egg yolks.

However, the number of people with Vitamin D deficiency is pretty high...

My Minnesota friends will be interested to know - a winter study of Allina employees found 60 percent had low Vitamin D levels, 30 percent were very low and 6 percent were profoundly low.

As a matter of fact, people who live at latitudes above 37 degrees north (the shaded area in the image below) make little, if any, vitamin D from the sun for nearly half the year in (our fall and winter months). Other than the season, factors that influence synthesis and UV exposure include the length of the day, cloud cover, smog, skin melanin content, pollution, and sunscreen.

That's why we take supplemental Vitamin D.

It's no coincidence that, with the change of the season (here comes "flu season") that Eniva Health is promoting their Liquid Vitamin D this month...

Save 20% at Lucky13Fitness (just reply to this email and I'll have it set aside for you) or online HERE (for delivery).

Let me know if you have any questions.

- Coach Michelle

"but will it work for me?"

10/12/2020

I just Googled “how to lose fat” and it came up with 675,000,000 in 0.52 seconds.

😲😲😲

The first article that came up was titled “The 14 Best Ways to Burn Fat Fast”

You get my point- there’s a LOOOOT of information out there when it comes to fat loss. Unfortunately, I think there’s a lot of people who hit up a Google search, click on the 1st result they see, and give it a go.

Now, it might yield them some success, especially in the first few weeks. (This is simply because making change - ANY change - almost always yields a result.) But aside from that, I’d place a heavy bet on the fact that long-lasting change isn’t gonna happen.

Why am I so sure about this?Because the important question that most folks do not ask before they start a weight loss, fat loss, or fitness program is

“But will it work for me?”

In other words: Is this program or approach conducive to my lifestyle? Does it match with my current fitness level? Does it take into account my past injuries or medical considerations? Is it fun or desirable to me? Has it been researched and studied for success and safety, or is it a new fad?

Look, I realize that for a lot of people, the final outcome [being stronger, more toned, faster, fitter, etc] is what’s desirable. The process by which all of that is achieved, however, isn’t as desirable or fun. It’s simply a means to an end. (At least that’s the mentality for folks at the start.) So, the question “but will it work for me?” is CRUCIAL to ask… otherwise, you’re just starting out on a journey that will inevitably end in grief and disappointment.

When you’re ready to take the 1st steps on your fitness/wellness transformation, be certain to ask yourself this question… and if you’re in a gym or fitness studio, ask the professional as well! Anyone who is selling you a membership, program, or package should be able to explicitly tell you exactly why what they’re selling will work for you.

If you need help navigating through, let me know. I would be happy to help.

- Coach Michelle

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

Archives

January 2021
December 2020
November 2020
October 2020
September 2020
August 2020
July 2020
March 2020
February 2020
January 2020
December 2019
November 2019
October 2019
September 2019
August 2019
July 2019
June 2019
May 2019
April 2019
March 2019
February 2019
December 2018
November 2018
October 2018
September 2018
August 2018
April 2018
June 2017
May 2017
August 2016
August 2015
June 2015
April 2015
March 2015
January 2015
November 2014
October 2014
September 2014
July 2014
June 2014
May 2014
April 2014

Categories

UA-53523607-1