Lucky13Fitness - Blog

I'll Make It Quick

8/5/2020

Today, I simply want to share with you what I think is a powerful quote.

I am sharing it because I believe that positive and powerful messages need to be seen/read/heard/internalized hundreds (if not thousands) of times in order to properly train the brain.

Read this quote… let it sink in…. Read it again.

And if you want, shoot me an email and let me know your thoughts. I’d love to hear from you.

"Do not worry about how you will make it all work. Just focus on how you feel and go towards those things that bring forth joy. When you are living in your joy, the Universe is living joyfully through you. When you are living a life of fear, the Universe is dying and becoming smaller. Remember you are a child of the Universe and everything the Universe provides is abundant. The sun shines rays of joy, the bird sings a song of joy, the tree joyfully grows to provide shade and keep the air clean. Everything has a purpose and when we are living in our joyful purpose we will be supported because the Universe loves joy. It takes a little bit of time to go from fear to joy, but if you stay steady and keep the course you will at last come to see that your joy can be your reality. Trust in promise of joy, it is your birthright."

- Jackson Kiddard

- Coach Michelle

Call It What You Want

8/5/2020

Routine.
System.
Habit.
Schedule.
Structure

Call it what you want… the bottom line is that when you have a plan for your day/week/month, and execute on that plan, your life exponentially explodes in all the best ways.

You tap into the limitless power and potential of your inner self, and the energy of the world around you.

Want to:

Get into better shape?

Have a better attitude and disposition?

Boost your career?

Find the person of your dreams?

Create a plan for yourself & see the amazing things that unfold.

Want help creating a plan that is 100% tailored to YOU and your life?

Shoot me an email and let’s set up a time to talk.

- Coach Michelle

Everything You Need To Know About Nutrition (but were afraid to ask)

8/3/2020

If you want to get closer to your goals, you need to understand that proper nutrition is going to get you there faster. No matter if you want to lose weight…put on muscle…get faster on your mile…or even if you just want to feel healthier.

Nutrition is one key to get you closer to where you want to be. But where do you start?

Rarely do doctors take the time to really dive into that discussion during an office visit. (I believe they are severely undereducated on the nutrition side of things, but that’s another email for another day.) But I can help. In fact, I’ve been helping people just like you understand the role nutrition plays in your overall success for more than a decade.

Here are some of my best and most effective tips when starting out:

Start With Fat

One of the best things you can do to keep your blood sugar balanced is avoid starting your day with a meal high in sugar.
Begin your day - whenever your 1st meal takes place - with a (healthy) fat & protein rich meal.Eggs and avocado.

Berries and nut butter.
Smoothie with coconut milk.

Avoiding pastries, sugary cereals, and other similar foods will keep your insulin from spiking and keep blood sugar stabilized.

Focus on Single Ingredient Foods

A simple rule of thumb for consuming more nutrient-dense foods is by eating as many single ingredient foods as possible in a meal or day.
This automatically steers you toward healthier and less processed foods. It also brings awareness to your food choices, which is the most critical part of nutrition success.

Drink More Water

Did you know those hunger feelings you may be experiencing are actually dehydration in disguise? It’s true.
Before you eat something, try drinking a tall glass of water. Water not only hydrates your body, and makes things work more efficiently, it’s also an easy way to stave off excessive snacking that may happen due to mixed up hunger and thirst cues.

Nutrition is a crucial aspect to a well-rounded transformation plan. Without proper nutrition, you may not see the results you’re after, or it may take a lot longer to accomplish those goals.

Choosing the right approach for you could mean the difference between success and failure. And you have the right to choose success every time.

- Coach Michelle

View Success Like This Instead

8/3/2020

In the fitness and weight loss industry, 99% of the time results are considered to be the things that happen to someone.

For example:

30lbs of weight loss
Dropping 2 pant or dress sizes
Lowering body fat
Improving cholesterol, blood sugar, or blood pressure

All of these things are successful outcomes that can be seen / felt / measured. That’s all well and good, but I believe it leaves out a HUUUUUUUGE category of success that doesn’t get celebrated or recognized at all. And that is the success of something NOT happening. Ok, you might be a bit confused so let me explain.

Think about the folks who eat well & exercise but never feel they really see huge results or successes. They kinda just go along the same as they always have been…. (might this be you?)

Without feeling like anything successful or good is happening, their (your) motivation to continue eating well and exercising could wane or disappear altogether. UNLESSSSSS we start talking about different kinds of successes.

What if we started thinking about successes like this:

Never developing diabetes
Never having a heart attack
Not breaking a bone if you fall
Never being diagnosed with heart disease
Avoiding osteoporosis
Living an active life into the Golden Years (65 - 80’s +)

When you consider success in this fashion, going along the same as you’ve always been is a GREAT outcome!

When you analyze your efforts at exercise, eating nutritiously, and practicing self care… remember that the results or successes won’t always be the things you see.

In fact, some of the most important “wins” will be the things that never take place!

- Coach Michelle

Quality vs. Quantity

7/24/2020

You’ve probably heard some iteration of the old saying, “a calorie is a calorie.” But is this really true?

Are all calories, indeed, the same?

The answer is no…unfortunately, all calories cannot be treated equal. Surely you can agree that drinking 1,200 calories in juice and soda is a lot different than eating 1,200 calories of high-quality protein, healthy fats, and fiber-rich carbs. This brings me to the one thing that you must understand:

Even though the amount of calories you’re eating is important…the quality of those calories is a lot more important.

For example, if your goal is to lose weight, eating more high-quality foods (like good quality protein, healthy fats, minimally processed, and nutrient-dense foods), and limiting lower-quality foods (processed foods, sugar, and heavily-refined foods) would be the most appropriate options.
Would you agree? Well, Harvard University agrees.

Harvard, which is always up-to-date on the current research on health, analyzed studies looking at quality of foods vs. the quantity.
And what they showed is:

The quality does matter—especially when it comes to weight loss.
A study covering 120,000 healthy men and women showed:

Foods that caused the most weight changes (gain) were associated with potato chips, sugar-sweetened beverages, and processed and unprocessed red meat.
The best weight loss foods were nuts, seeds, vegetables, whole grains, fruits, and yogurt

One particularly important finding is:

They determined that calories are important—but they believe that consuming higher-quality foods, and fewer lower-quality foods, helped guide people to consuming fewer calories overall.

So what can you take away from all of this?

The quality of the foods you’re eating is just as important to your results as the amount of calories you’re eating.
If you’re eating better quality foods, there is a much higher chance you’re going to eat fewer calories as well.
And this could make your overall goals a lot easier to achieve.

- Coach Michelle

Researching the Right Diet for You

7/22/2020

If you were to Google “diet tips,” do you have any idea how many results you would get? Millions—billions even. And each topic may have conflicting advice. One might tell you low-carb is the best diet to follow—while another site says it will ruin your performance. Or how one will tell you fat is evil—while another will tell you exactly why you need to eat MORE fat.

No wonder why people are confused!

But…there is one key takeaway you do need to know: Nutrition is 80% of the battle. You simply can't “out exercise a bad diet”. The better your nutrition is, the more success you’re going to have. So what are some keys to know and understand if you want to get the best from your nutrition plan?

Watch Your Portions
Skip the seconds (or thirds), and stick with one plate of food. Watching your portions helps you control how many calories you’re currently eating.
And when your calories stay within the right ranges, the better shot you have at losing weight, having more energy, or building muscle.
BUT:

Don’t Go Overboard on Cutting Calories
Sometimes people, when trying to lose weight (and are having a hard time seeing results), will cut too many calories from their daily intake. And when this happens, they often struggle to reach their goal.
Your body is designed to conserve in times of energy deficiency, which often happens when you cut calories too drastically.
You need to consume the right amount of calories if you’re going to see changes.

Find The Right Balance
Do you need carbs? How much protein do you need? What about fruits and vegetables?
If you’re going to lose weight, you need to find the right balance that works for your body. And that should include some items from these groups:

Protein
Easily-digested carbs
Healthy fats
Complex carbs
Fiber

The right balance of nutrients will stabilize your energy, and get you on the right path to losing weight—or reaching your ultimate goal.
If you’re looking to get the best results from your program, changing your nutrition is going to be key. In fact, changing your nutrition is 80% of the battle.

And this is why you should be researching the right approach that will fit with your goals, and adding them to your current routine, if you’re looking for the best results.

- Coach Michelle

Navigating Uncertainty

3/20/2020

Man it’s been a crazy few weeks, huh?

The state of the world is so uncertain right now, and uncertainty creates fear.

Have you felt fearful of anything recently?

I know I sure have.

Will any of my family get sick?

Will my business survive this?

When will we go back to “normal?”

Will we sink into a huge economic depression?

There are certainly a lot of unknowns and “what if’s.”

I think it's perfectly normal to feel and think these things, especially in a time like this.

But what can get dangerous pretty quickly is creating a slippery slope of fear that creates anxiety and primal thinking.

This is exactly the mindset that has caused people to (unnecessarily) hoard toilet paper.

Uncertainty can be scary.

But it can also create tremendous opportunity.

For example- staying at home to practice social distancing doesn’t seem like the most fun or productive thing to do.

But, if you reframe it as a time when you’re not tempted to hit up the bars, restaurants, or given into the social pressures of your friends…. Then this becomes a perfect time to make progress toward your health and fitness goals.

Social distancing goes from being a negative thing to a positive and helpful thing.

It all comes down to changing the way you frame things and evolving the way you think.

Reframing and shifting your mindset from negative and fear-based to a more positive one can help to take the thoughts and feelings that might be spiraling and bring them back down to a realistic and palatable level.

Even this huge global pandemic will pass.

By this time next year, we WILL be gathering in groups again.

Life will go on.

Remember that.

And in the meantime, I personally challenge you to reframe as much of your fear-based thinking as you can.

Try and find positivity in your current state.

I’m here to help you in any way I can.

We at Lucky13 take our roles as Coaches very seriously… and there is no better time to lead people than right now.

We are doing everything in our power to help our members stay positive, stay moving, and stay in their best frame of mind and body.

We are happy to help you, too.

If you’d like to join our community, just email me: michelle@lucky13fitness.com.

Simplicity Wins

3/2/2020

You’ve surely heard of the acronym “K.I.S.S.” - keep it simple, stupid.

Well, aside from being slightly insulting and way overused, it actually has a lot of truth.

Whether your goal is weight loss, improved overall fitness, or just feeling better about yourself, a big part of the process is building new habits and lifestyle choices.

This should not be a newsflash.

But where most people get caught up is in trying to do TOO much.

You vow to meal plan 3 healthy meals per day for all 7 days per week, meditate for 30 minutes per day, sleep 8 hours per night, and hit the gym or work with a trainer 5 days per week.

While each of those habits [meal planning, meditation, sleeping, and working out] are critical to overall success, the likelihood that this will all happen consistently is slim to none.

Rather than set yourself up for failure by aiming to do TOO MUCH, set yourself up for success by taking a smaller bite.

I’d much rather see you write out 3 gratitudes every single morning, than mediate for 45 minutes once every 3 months.

I’d rather see you exercise for 20 minutes per day 5 days per week, than hit the gym for 90 minutes once per week.

I’d rather see you add a single serving of vegetables to 2 meals per day daily, than eat only salad, grilled chicken, and asparagus for 2 weeks (and then give up).

Success is built on simple things done consistently, not extraordinary things done erratically.

So, take a step back from everything you’re trying to do and distill it down to a few things that are simple.

Remember: if you can’t do it daily (or almost daily), it’s not simple enough.

Simplify, simplify, simplify.

Get habits that you can execute consistently and you will change the outcomes in your life tenfold.

- 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

Shiny Object Syndrome

2/12/2020

When most people get their first look at the Lucky13Fitness studio, they always seem a little perplexed.

The floor is wide open and we don't have many machines...

(We have 1 treadmill and 1 bike.... and they rarely are used in a training session)

Lining the perimeter are dumbbells, Kettlebells, a Sandbag, battle ropes, tubing, medicine balls, and other fun "toys"... (my favorite being the TRX that hangs from the ceiling...)

But, all in all, we don't have that much STUFF.... and, as I mentioned earlier- it baffles people. I think this is because most folks are used to seeing big box gyms just FILLED with shiny equipment and contraptions. In fact, a new big box club opened just down the road and it has tens of thousands of square feet of brand new, shiny, cool-looking equipment. It has a squash court, a pool, spa, and more.

But my question is this: is lack of access to fitness equipment really what's holding you back???

I'm going to make a guess and say NOPE.

In fact, most people that come into Lucky13Fitness tell me that they have already joined a big box gym - drawn in by all the bright, shiny stuff - but then once they begin their journey, one of two things happens:

1) The bright, shiny equipment doesn't call/text or check in when you don't show up at the gym for a few days, or weeks... aka there's no Coaching and accountability.

2) The overwhelm of all the equipment (and lack of knowledge about how to use it properly) keeps them to using only the small handful of equipment they are comfortable with.

What good is 80,000 sq ft of brand new, state of the art fitness equipment if you don't show up?? Or, once you're there, you don't know how to use it?!?!

What I have experienced works much better for people is connecting themselves with a place they can associate with fun & community. A place that is full of other people who are excited to see them show up & notices when they don't. A place where everyone knows each others' names... and where friendships are formed. A place where exercise is just one of the reasons you show up. A place that may, or may NOT, have all the bright, shiny equipment... but it has everything you need to succeed.

Many people get captivated by all the equipment in a big gym, but for most it's not the key to getting the body and life you want. Find a place that places more emphasis on community, support, accountability & fun, rather than just the equipment, and you'll be much more likely to succeed.

- Coach Michelle

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

How Do Fit People Stay Motivated?

2/11/2020

Do you ever wonder how fit people seem to stay motivated all the time???

If they have a bad day, they end it by hitting the gym.

If they’re stressed, they still eat their salad with grilled chicken.

If they’re celebrating, they have just a few bites of cake or another treat.

No matter what, it seems that fit people stay completely focused and on point.

Well, the truth is that from the outside, it might seem like these fit people are nothing but robots who never waver an iota from what they want, and never have the urge to give up.

But that couldn’t be further from the truth. Dig beneath the surface, and you’ll find that it’s the systems that they keep in place which hold them up & keep them so stable and seemingly unshakable.

So how, exactly, do fit people stay so motivated?!

They appreciate every single piece of progress. It’s easy to stay positive and motivated when wins are happening every day. Completing a workout, improving by 5lbs on a lift, prepping and eating a meal, meditating for 5 - 10 minutes are small things that a person can choose to ignore or minimize because they’re merely steps that lead toward an ultimate goal. OR they can be recognized & celebrated on the daily…. Fit people choose to do the latter. They recognize & celebrate all the wins- even the small ones. Especially the small ones. Doing so helps them maintain a positive frame of mind, a positive self-image, and overall happiness with their efforts. This further motivates them to keep doing more of what makes them feel good.

“I ain’t as good as I’m gonna get, but I’m better than I was yesterday.”

This mentality, in short, is a huge key to staying motivated and on track.

They ask for help. Fit people know that going the long haul & hitting big dreams/goals is impossible to do alone. They know that willpower alone cannot sustain a person’s drive, and other outside sources of motivation and support are necessary. They place value in these external sources of support and usually invest considerable amounts of time and money to keep them in place. Some examples are: personal trainer, personal development coach, membership in a running/biking/triathlon/etc club, and online membership portals. Folks who are truly committed to staying fit for life will more than likely have one or more of these support systems in place at a time.

They know their “why factor.” Fit people do not take on a meaningless challenge or goal. They instead select a challenge that has a deep sense of purpose and connection to themselves and their lives. This deep, emotional connection to an end goal helps to motivate them to stick with it, even when the going gets tough. Ask any athlete you know why she/he participates in sport or is striving for a particular goal, and I guarantee you that the answer will be something more substantive than “I want a six pack.”

Take those 3 key pieces and apply them to your own fitness journey.

Doing so will skyrocket your success… not just for the next 30 days, but for a lifetime to come.

- 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 Truths That Most People Ignore [PART 3]

1/29/2020

“It’s too expensive.”

“I don’t have the time.”

Those two statements have been the most common points of resistance I’ve heard from folks in 10 + years in the fitness industry.

And, to be blunt, I just don’t buy either of them.

The most successful people I know are also the busiest…. They don’t spend time making excuses about not having any time… they’re too busy getting $#!T done!

These same people are often folks that work REALLY HARD for their money, and take great care to invest it as they see best.

They aren’t millionaires who have unlimited amounts of disposable income to blow on the activity du jour.

Which brings me to the third (and last) truth that most people ignore:

TRUTH #3

Your schedule and your bank statement are the best indicator of what is important to you...

If you’re not investing time or money into something, you’re saying that it is not important.

PERIOD.

If you find yourself resisting this truth, I highly encourage you to stop and think about why.

If you truly want to manifest the things you claim to want, this is a good barometer for how you’re doing.
If you’re not spending time and/or money on it, it’s not gonna happen!

Take these 3 simple yet real truths and think about how they apply to you.
Are you ignoring them?

Have you been making excuses or trying to fool yourself about why you aren’t successful at losing weight and getting fit?

If any of this week’s blogs have resonated with you, reach out and we can help.

It’s what we do best- hold folks accountable to their goals!
- 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 Truths That Most People Ignore [PART 2]

1/27/2020

Losing weight, getting fit, feeling & looking the best you have in years is truly an attainable goal…. despite what many people might tell you 😉

So many people ignore simple truths, and in doing so they sabotage their own efforts to live their best life in their best body.

In my last blog, I talked about Truth #1… and today I’m back to discuss the next truth that most people ignore...

TRUTH #2

People pour hours a day/week/month into scrolling through Facebook, Instagram, and other internet sites....

But they "don't have the time" to dedicate 1-3 hours a week to their health and fitness?!?!?!

Much like we do with money, we choose how we spend our time.

In fact, you can tell a LOT about what someone values just by looking at how and where they spend their time.

Many people will say that they really want to lose weight and feel better in their own skin, yet they’re not willing to get honest about why they “don’t have the time,” to dedicate to exercise or meal prep.

Take a long, hard look at how you spend 24 hours.

How many hours are spent mindlessly scrolling through social media?

How much time is spent/wasted watching TV or playing video games?

If you want to make progress toward your best body & life, allocate the time necessary to make it happen.

- 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 Truths That Most People Ignore [PART 1]

1/27/2020

When it comes to losing weight, getting fit, and having body confidence, there are a few simple truths that MOST people avoid....

Mostly because they're simple facts that, if faced head on, would force people to own up to their excuse-making and justification for why they can't seem to reach their goals.

I know that might sound harsh, but I strongly believe that people are their OWN biggest obstacle when it comes to success.

We are experts at ignoring facts, creating excuses, and shifting blame or responsibility onto someone or something else.

Over the next few days, I'll give you some prime examples of what I believe are simple truths that most people ignore when it comes to fitness and weight loss.

TRUTH #1
Most people don't think twice about spending money on dinners out, booze, clothes, makeup & other discretionary spending that makes them feel good on the outside.
I've never seen anyone bat an eye about dinner that costs $100 or a $50 shirt.
But they won't spend $200/month on personal training to make them feel good from the inside out?!?!
The claim is always that it’s too expensive to afford.
But the truth is that we get to choose how we invest our money.
And, if we really valued our own health & fitness, we would choose to prioritize the things that made it happen.

How do YOU choose to invest your money?
Does it line up with what you claim you want in your life?

- 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

Weight Loss Failure

1/10/2020

It SUCKS to feel like you’ve failed at something, doesn’t it? Especially when that “something” is losing weight, getting fit, and feeling confident about your body.

Failing in this category can be so devastating, humiliating, or frustrating that it can cause you to simply give up. Giving up starts to seem like a good option… ‘cuz at least then you won’t feel like crap for failing again. Right?

WRONG!

Past failure is NOT an excuse to give up.

Fail 99 times, and try 100.

THE KEY: stop trying the SAME thing over and over! Nothing changes if nothing changes. Give up the old (that did nothing but send you on a frustrating yo-yo) and try something new (that is proven to work, deliver results, happiness, and confidence).

Join the Lucky13Fitness community and change your BODY & LIFE forever. Train your brain to build healthy habits and your body will follow and look better than ever!

- 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

I'm BAAAACK [with the BEST news ever!]

1/10/2020

It’s been a few weeks since I’ve dropped an email in your Inbox, but today I am back and with some of the BEST news of my lifetime!!!

We welcomed our daughter, Liv Noelle Densmore, into the world at the dawn of the winter solstice on December 21st, 2019.

She was born 2 weeks early… tiny and mighty, at 18 inches long and weighing 5 lbs 4 oz.

I was due on January 3rd, but we had a hunch she might join us a bit early.

Jen and I are overjoyed to be moms again, and Chase is such a loving & fantastic big brother.

It has been really lovely to spend lots of time with family & close friends during the holidays, especially because we got to come home from the hospital just before Christmas.

Needless to say, I’ve been deeply distracted from my work with baby snuggles 😊

But, as we pick up speed in the first few days of this new year and new decade, I am eager to reconnect with you & resume my regular weekly emails and social media posts.

While I am on technical maternity leave for 12 weeks, this is a very important way for me to stay connected to our community & continue to educate, motivate, and coach folks toward their best body and life.

And with it being January- I’m guessing that you might have some extra motivation to make positive change for yourself? Whether you need some help with the training, nutrition, accountability, motivation, or building healthier habits, we would love to help. Simply shoot me an email: michelle@lucky13fitness.com and let me know!

- 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

Does the Struggle Keep Coming?

1/3/2020

Have you ever had a struggle or pain point that seems to never quit?

It just keeps coming back over time, through different stages of life, & potentially in different ways?

I’ve worked with so many folks who can identify with this- there’s just a nagging pain point that they’ve been trying to run away from or get rid of for years or decades.

I think it’s actually quite common….

Many times, the struggle or pain point can be traced back to younger years - teens or maybe even childhood - and has become a staple of life…perhaps even accepted as part of what a person accepts as the “truth.”

We can all agree that without the struggle or pain, we’d be a lot happier, feel a lot more free, and a big weight (no pun intended) would be lifted.

But rarely do people know quite how to do that… or else they’d have done it ages ago!

Here’s some insight when it comes to this really critical topic:

The struggle or pain is derived from a lesson that the universe has been trying to teach us. When we don’t learn the lesson, the pain keeps on coming.

Let me give an example:

You’re playing a video game - Super Mario Brothers - and Mario “dies” by falling down into one of those lava pits.

The lesson: avoid the lava pit, and you’ll get past it to beat the level.

You get another shot at the same level, but if you don’t change your approach and Mario falls into the same lava pit again, the same result happens.

The pain keeps coming, and Mario keeps “dying” because the lesson [avoid the lava] isn’t being learned.

You could play the level 100 or even 10,000 more times, but if you don’t learn the lesson the pain will keep on coming.

The same applies for your struggles in trying to lose weight, get fit, and feel more confident about your body & overall self.

What lessons has the world been trying to impart on you?

Where can you alter your approach, learn the lesson, and finally rid yourself of the struggle and pain?

Helping folks figure this stuff out is exactly what we do best at Lucky13Fitness.

If you’d like some coaching and guidance around learning the lessons, and ditching the struggles and pain you’ve been feeling for so long, we would love to help.

Simply shoot me an email: michelle@lucky13fitness.com and we can set up a call.

- 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 2 Most Important Words in Your Vocabulary

12/18/2019

There are two words that I think are the center of my approach to fitness…

And I think they are the 2 most important and critical words in the vocabulary of anyone who wants to make change.

'How' and 'Why'.

Without those words, a fitness goal is simply a fleeting wish or a dream.

"I want to lose 25 lbs" is just as arbitrary a sentence as "I want a Maserati" or "I want to be a millionaire" if you don't have a plan to actually make it happen!!

When it comes to your physical exercise, the logistics and the methods are the HOW, and the personal/emotional reasons behind making efforts to workout multiple times per week are the WHY.

With nutrition, the gathering of healthy recipes, creating a meal plan, bulk cooking, and meal prepping are the HOW, and understanding which foods yield the best feeling and best looking body possible is the WHY.

And for me...it's also the core of coaching. Understanding the HOW and the WHY of each client's journey.

Each of us has different drivers that keep us moving forward toward our goals... and each of us has different triggers that can potentially throw us off course and away from our goals. Learning what these are helps me hold clients accountable and offer supportive coaching. It helps us both create a plan to achieve success.

How and Why.

And when it comes to offering motivation and inspiration to clients... that's me reminding them of WHY they want it so bad, and HOW they can take the next step forward.

This is especially important when things get tough and its not easy to keep going with the plan.

Digging deep & remembering the WHY, while taking the HOW one step at a time, is so critical.

You may think I'm oversimplifying.. or that there MUST be more to a successful weight loss journey. But in my opinion, it all comes down to those two words.

In fact, it goes beyond fitness to all aspects of life.  Outcomes will always be successful & more rewarding if we are clear on the HOW and WHY we are doing it.

Just think about it for a second...
If you're putting in 10-15 extra hours of work per week, and missing out on time with your family, it can wear you down real quick. But if you know that this extra work means extra pay & that will lead to buying the house of your dreams, or taking your kids on an amazing family vacation, the grind seems worth it.

If you're traveling a ton for work and you're out of town more than you're at home, it can get very old very quickly. Living life on the road isn't appealing to many people. But if you know that the heavy travel is temporary & that it results in a promotion or raise at the end, it just might be worth the extra effort.

When it comes to commercial big box gyms, or most personal training studios, trainers generally don't take the time to learn the WHY of each client... hence they can't offer a personalized HOW that works perfectly with each client's lifestyle.

Instead they offer generic workouts for the masses, and distribute a photocopied nutrition "program" that they expect everyone to follow.

There's no coaching, no learning about a client's history, story, preferences, or obstacles to success.

In most fitness environments there's little to no focus on the WHY and the HOW. And that, in my opinion, is why most people fail at reaching their goal, or maintaining it long term.

I hope you can now see why I believe these 2 words are the most important words in your vocabulary.

They are critical for me as a coach, an athlete, and as a person who is interested in living my best life possible.

So if 'how' and 'why' are words that are part of your vocabulary, you're well on your way to success in your fitness journey.

- 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

13 Days Left...

12/18/2019

There are 13 days left in the year….

While some folks might already be resigned to pushing off any changes or improvements into 2020, I believe the opposite.

No, it’s not too late to have a final say on how 2019 wraps up.

I know that this year has been tough for many folks.

Personally, 2019 brought some of my deepest sadnesses and my greatest joys.

(it tends to work that way, huh?)

But the year isn’t over yet.

There’s still 13 days to write your “year end” story.

Need some inspiration in doing so?

Here’s a very inspiring, personal story from Lucky13 Coach Jen.

CLICK HERE to watch a short video about how she plans on writing her “year end” story.

And then go write yours! End 2019 on a high note!
- 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

Friday The 13th! Best Day Ever!

12/14/2019

Today is Friday the 13th! And while it might be an unlucky day full of mishaps, doom & gloom for others, it is my LUCKIEST and most favourite day of the year 😉
People often ask me where our business name “Lucky13” came from, and it comes from my love of the number 13 since I was a little kid…. In 1st grade actually.
I was last to choose my jersey number for soccer and the only one left was 13.
I knew it was unlucky- clearly it had been picked over by every other kid on the team.
Nobody wanted it.
But I didn’t have a choice, so I took it.
That year, I fell in love with the sport and decided that 13 MUST be my lucky number.
I took something that was unlucky to everyone else and made it just the opposite for myself.
I chose it every single time ever since.
Fast forward a bunch of years to 2012… I was 31 years old.
When I decided to finally “jump ship” from my job as a full-time personal trainer in a big box gym with a whole roster of clients, to start all over again and build my own business from scratch… I realized I, once again, needed to take something that could generally be perceived as “unlucky” or “undesirable” and turn it into the best thing ever.
Most of my friends were getting promoted in their jobs, reaching mid to upper level management…. Getting promoted and climbing their way right up the career ladder.
I was going in the opposite direction- giving up all the security of a full client roster and working for an already established business.
I named my business Lucky13 to be a constant reminder that just because something isn’t popular or doesn’t mesh with most people, doesn’t mean it can’t or won’t work for me.
In other words, I must always follow my own internal compass to create my own happiness.
This is a lesson that I try hard every day to embody and share with our fitness community.
🍀Just because something is popular, doesn’t mean it’s right for you…& just because something is right for you, doesn’t mean it will be popular.🍀
Work hard to follow your internal compass & have the courage to do what will make you feel your best... despite what others may say.
😉😉😉Have a LUCKY Day!😉😉😉
- 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

5% of Success Is Strategy...the other 95% is THIS

12/10/2019

I listened to a video the other day by one of the world’s greatest mentors & influencers of mindset- Bob Proctor.

(if you’ve never heard of him, or don’t know his stuff… Google him IMMEDIATELY)

In this video, he summed up what I believe is critical knowledge when it comes to taking your body and life to the next level. He said:

“Without exception, 5% of a person’s success has to do with strategy, with plans. 95% has to do with the mindset. You could be the smartest person in town, and if you have the wrong mindset nothing is going to work properly.”

The same applies for health and fitness.

You could have access to the BEST, most cutting-edge & world-class fitness facility, program design, nutrition plan, recipes, body composition analysis, etc…… but if you don’t have the right mindset, none of it is going to work.

Developing the proper mindset, or “training the brain” as I like to call it, is the key to making everything else work.

If you put your mind to it, your body will do it.

So as you spend the last few weeks of the year - and of the decade - reflecting on your health, fitness, energy levels, self-image, body confidence…..

Think about how many times you’ve tried to make improvements in ANY of those areas by first addressing your mindset.

My guess is none.

If you truly lead the process by addressing the most important muscle in the body - THE BRAIN - you will see enormous change & satisfying success.
- 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

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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