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

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

• Simple + Execution = Success

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

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

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

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

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

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

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

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

And she followed up with saying:

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

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

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

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

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

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

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

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

So, the takeaway? 

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

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

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

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

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

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

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

- Michelle 

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

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

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

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

HUH?!?!?
Allow me to explain:

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

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

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

Then Sally stops the program.

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

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

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

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

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

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

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

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

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

Examples of WHOLE, REAL Foods:

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

Slow, Consistent Change is KEY:

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

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

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

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

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

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

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

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

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

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

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

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

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

Sound familiar?
It happens to us all.  

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Why?

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

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

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

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

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

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

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

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

Simple Adductor Stretch

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

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

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

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

DYNAMIC PIGEON POSE:

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


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

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

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

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

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

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

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

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

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

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

Michelle Densmore, CPT, LCSW is the owner of Lucky13Fitness, a personal training and fitness coaching company located in Burlington. Michelle uses her education and expertise in both the physical and mental health fields to help her clients reach their goals through behavior change. Michelle believes that "Training the Brain" is the key to change in any aspect of life, especially in the gym. Michelle trains and supports her clients’ brains as well as their bodies via (en)Vision coaching, personal training, and virtual coaching. She is also a featured fitness writer for LoziLu, Zelle, Wicked Local newspapers, and has been featured on BostInno and The Story Exchange. When she’s not training clients, running Bootcamp or teaching a TRX class, Michelle can be found training herself for a road race or triathlon. She loves to run, lift heavy things, travel, and spend time with her family and animals. Michelle can be contacted at: michelle@lucky13fitness.com.

Happy New Year! We are one week into 2015, and you have likely thought of, or maybe even written down some New Years Resolutions.  The majority of people will choose a resolution that is fitness or wellness related.  Common resolutions include

•     “I will lose 25 pounds”

•     “I am going to stop eating all junk food”

•     “I will go to the gym and workout 5 days per week”

•     “I am going to eat way better than I do now”

While all of these statements are desirable and contribute to a long-lasting, healthy life, they are NOT great resolution statements.  These resolutions will most likely be abandoned before Valentine’s Day, because they are missing two key words.

1. HOW  Most people tend to omit forward thinking as to how they plan on accomplishing a lofty resolution or goal.  More often than not, this sets people up for failure from the get-go.  Instead of stating “I will lose 25 pounds”, be more specific as to how that will happen.  “I will lose 25 pounds in 2015 by omitting all refined sugar from my diet, and walking briskly for 30 minutes, 4 days per week.”  The resolution now sounds a lot more realistic.  With specific tasks or instruction, a person is much less likely to veer off track when a goal becomes too difficult.

2. WHY Without a reason or purpose, a resolution is nothing but empty words.  “I will stop eating all junk food” needs a deeper purpose or meaning, if a person is to actually follow through on turning down chips, soda, or ice cream each time it is offered to them.   “I will stop eating junk food, and replace it with healthy alternatives like fruit because I know that will help to lower my cholesterol, and keep me healthy as I grow older.”  Giving up junk food now has a much more profound meaning- maintenance of health and wellness- and a person is a lot more likely to adhere when their health is on the line. 

Including the “How” and “Why” into your New Years Resolution also forces an internal dialogue prompting exploration into how dedicated you are to a particular goal.  If you cannot apply the “How” or “Why” to your resolution, you may want to consider starting from scratch.  Think about what is important to you, both today and in the future.  Backtrack from that point and create a resolution that has a roadmap and a reason.


Michelle can be contacted at: michelle@lucky13fitness.com.

Are You Getting Enough Zzzz’s? - Sleeping Can Make or Break Your Fitness

If you’re up at 2am, surfing the internet or scrolling through your Facebook feed, this blog is most definitely for you.  Read it all and then GO TO SLEEP!!  If you’re reading this in the middle of the day or as you unwind after work, see if you identify with any of it and adjust your sleep habits accordingly.

Sleep is what I like to call a “forgotten gem” of the health and fitness world.  When trying to lose weight, build lean muscle or train for an event, people usually focus on logging extra hours at the gym.  More running, lifting, jumping, pushing, pulling, etc.  Less often, people also pay attention to what they are (and are not) eating.  They may aim to clean up their diet by omitting processed foods and adding in more fruits and vegetables.  

But even the most regimented gym-goers and clean eaters are missing out on maximal results if they are not keenly aware of The Forgotten Gem…. SLEEP!

Getting enough sleep is the KEY difference between feeling “good” and feeling “great”.  It’s the difference between having the energy to work out after a long day in the office and scrapping the gym for the couch.  It’s the difference between consistently losing 1-2lbs per week in a fat loss program and being “stuck” on the scale.  It’s the difference between watching Personal Records for squats, deadlifts, planks, and sprints continue to improve week-to-week and plateauing in your fitness.  Sleep is the “edge” that so many professional athletes talk about when they explain how they continually perform at their best ability.  

When a personal training client comes to me and says he/she is having trouble hitting goals, one of the first questions I ask is “How much sleep are you getting per night?”  If the answer is anything below 7-9 hours, therein lies the problem.  Why?  


1. The Work Happens in the Gym, but the Results Happen Overnight
In the gym, you put in the work- running, cycling, lifting, etc.  You push your body and brain to the limit, and you get it done.  But that’s not where the results happen.  Your muscles repair, grow and rejuvenate during sleep.  Your legs run fast around the track, but you become a better runner when recovery happens, during sleep.  If you’re doing the work in the gym, follow it up with adequate time getting Zzzz’s for the results to show!

2. Sleep Helps with Weight Loss
You can be weighing food, counting calories, exercising, and eating all the veggies you want, and STILL not lose weight if you don't get enough sleep!  Getting less than 7 hours per night disrupt two appetite-regulating hormones called ghrelin & leptin, which leads to overeating and weight gain.  

3. Sleep Keeps You Alert
Getting a good night’s sleep (7-9 hours per night) will leave you refreshed and awake, ready to take on your day.  At the end of a long day, you’ll have energy to hit the gym, go for a run, or spend time with friends and family.  Setting a steady sleep cycle, where you go to bed and wake up around the same time each day is one of the BEST ways to prevent chronic fatigue.

Lastly, here’s a chart that highlights some well-known athletes & their average sleep.  Where do you fall in the spectrum??? 

Product Name, Description & Use: 
According to its website, the EPIC bar is a 100% grass fed animal based protein bar designed as nature intended; Paleo friendly, gluten free, and low in sugar. The EPIC Bison Bacon bar “delivers a substantial serving of our two most favorite meats; 100% grass fed and organic buffalo brilliantly combined with humanely certified uncured bacon!”

How I Found the Product: 
I was browsing around my local Whole Foods Market and saw a bright yellow and orange “Sale” sign, and went over to check it out.  I looked at the bars, and read the ingredient list.  For a packaged food, it was actually pretty clean.  I decided to purchase one each of the Bison, Beef and Turkey bars.

When & Why I Used It: 
I decided to keep these bars at work, for a time where I needed a decent source of protein between clients or after a workout.  I always try and bring food with me, but hey- I’m not perfect :-).  Sometimes I need a quick pick-me-up in a pinch.

Pros:
•   Real Ingredients- the first three ingredients say a LOT about a product, and the first three here are Bison (grass fed), uncured bacon (no nitrites or nitrates added), and dried cranberries. 
•   High Protein- its very hard to get a protein bar that’s not loaded with fillers, sugar, or gluten.  This bar does a great job at that- one of the best I’ve seen.
•   Portability- This bar is ideal for a health nut or Paleo-ite on the go. I can picture myself packing a few of these in my carry-on bag next time I fly.  There are NEVER any great food options in an airport, and dried fruit and nuts sometime do not cut it!
•   Filling- I ate this 200 calorie bar and was full!! I didn’t feel the need to seek out any more snacks after this.
•   Sale Price- I purchased 3 bars for $7 when they were on sale at Whole Foods, and I thought it very reasonable.  At that price, $2.33 per bar, I got a better deal than most other crappy “nutrition” bars. 

Cons:
•   Texture- this didn’t taste like an ordinary “jerky” bar that you’d expect.  It had lots of moisture in it, yet the texture wasn’t overly pleasurable.
•   Aftertaste- I ate the bar with a few sips of water and then went to train my next client.  It did leave a funky aftertaste in my mouth that made me want to get a mint, or brush my teeth.
•   Salty- this is to be expected with any meat that is preserved to sit at room temp.  If you can handle a bit of salt, its no big deal.  And for athletes and outdoors enthusiasts who may be working up a sweat, the salt will be a good replenishment for your body.  I just happened to think it was a bit much for my sensitive palate.


Overall Summary:
I love the fact that I have a go-to for a portable snack that has top notch ingredients, is high in protein, and has a clean ingredient list.  I will definitely purchase more of these to bring on my next airplane ride.  I am a person who believes in eating real, whole foods and I enjoy a home cooked meal as much as possible.  However, we are a busy society and people are often on the run.  I think the EPIC Bison Bacon bar is a great thing to have handy in the office, car, or gym bag when you need it in a pinch!

Product Name, Description & Use: 
HammerGel®, made by Hammer Nutrition, is described on its website as “an easily digested, concentrated source of complex carbohydrates with four amino acids added to enhance performance and prolong energy levels during intense training and competition.”

Typically, athletes such as myself, use this product to sustain energy and output during long endurance efforts such as cycling, running, triathlon, etc. 

How I Found the Product:  
I don’t know when I first came across HammerGel®, but it was long ago. It seems like its always been a front and center option for racing fuel amongst my peers and fellow athletes.

When & Why I Used It: 
When I went Gluten & Dairy free 3 years ago, I was happy to hear my then girlfriend, now wife, tell me that HammerGel® was the cleanest source of energy gel out there.  Their website also proudly proclaims that the products are Gluten Free, Vegan Certified, No Simple Sugars, MSG Free, and Kosher.  I ramped up my use of HammerGel® when I realized it was a “Paleo friendly” option.

Most recently, I have been using it for half marathon training, along with ENERGYBits®, to provide me with extra calories on a long run. 

Pros:
•    Portability- the packets are small, and easily fit in the zip pouch of my running pants.  They also pack easily in my triathlon bag.
•    Price- we buy the packets in bulk on Amazon, so they end up being pretty affordable
•    A flavor for everyone- my wife likes certain flavors of energy gels, while I like them all, so when we get a Variety Pack there’s something for both of us in there.
•    No artificial colors- So many products out there have Red, Yellow, Blue dye in them to create a color that matches a flavor.  I say its completely unnecessary.  HammerGel® does not use any artificial colors, which I appreciate.

Cons:
•   Disappointing ingredient- on my most recent run, I brought a packet of the Peanut Butter flavor, and saw that there is Hydrogenated Cottoneed and Rapeseed oil in the ingredient list.  I know partially hydrogenated oils contain trans fats, a BIG no no, but literature says fully hydrogenated oils do not contain trans fats.  Still, it was a huge turnoff to me to see the word “hydrogenated” in the ingredient list.  
•   After taste- I try to follow up my HammerGel® with at least a few sips of water to wash it down.  However, drinking more than that all at once can upset my stomach.  The after taste can be brutal if enough water isn’t consumed.
•   Packet waste- When I’m done eating the HammerGel®, I try to stuff the empty gel packet back into the zip pouch of my running pants.  This doesn't always happen with 100% success.  Additionally, athletes who are carrying quite a bit of race nutrition might not have room, forcing them to become litterbugs.  I’d love to see the packet be a bit more environmentally friendly.

Overall Summary: 
I appreciate that there’s a company out there who supplies Gluten free race nutrition in a variety of flavors. I know many athletes, including myself, who have used this product to maintain energy and athletic performance during endurance efforts, and have been satisfied.  I’m still really put off by the hydrogenated oils, and don’t know how quickly I’ll reorder another Variety pack.  As a person who always chooses real, whole foods whenever available, I may try and use kiddie single serve apple sauce as an alternative.

Product Name, Description & Use: 
ENERGYbits®  are tabs made out of 100% spirulina algae.  They are used to increase physical energy, mental vitality, and have the highest concentration of protein in the world.

How I Found the Product: 
I connected with the company’s Community Manager and he told me about the ways in which the product could benefit my athletic performance.  I was intrigued at first, but not totally sold, so I asked him to send me a sample.

When & Why I Used It: 
I received a single serving sample pack (30 tabs) and lots of literature about ENERGYbits® and how they stack up to the competition.  I took the tabs right before a run instead of my usual energy gel.  I was pleasantly surprised to find that I felt GREAT.

The literature explained that ENERGYbits® are a real food, not a supplement, and the percentage of protein in these algae tabs beat out everything from eggs to meat, nuts to milk, protein bars to shakes, and all the rest. 

Pros:
•    Portability- these tabs are tiny, and a single serving of 30 tabs fits easily into the zip pocket of my running pants
•    Real Food- there’s just one ingredient: organically grown algae.  No chemicals, no fillers, no unnecessary junk.
•    Happy Belly- because they are made of a single ingredient, they are kind on my belly.  No upset stomach during a run, or afterward.  I can swallow a whole serving with a few sips of water in the middle of a long run, and all I feel is GREAT.
•    Paleo Friendly- I eat grain/dairy/soy free, and it can be so frustrating to find an energy source that is “clean” enough for my finely-tuned body and dietary preferences. 

Cons:
•   Price- the only downside I immediately identified was the fact that the tabs are only available in a BIG bag that has a steep price tag.  However, once I did the quick math, I realized that ENERGYbits® are right on par with protein shakes, gels, and bars.  $3.25 per serving is perfectly reasonable to me, for a high-quality source. 
•   *Once I became a brand ambassador for ENERGYbits®, they hooked me up with a GREAT discount code that I can share with you.  Enter code lucky13 for 15% off every purchase!

Overall Summary: 
After using ENERGYbits®, and reading so much about the benefits of algae & the ways it fuels my body, I fell in love.  There’s no other product out there that gives such a high percentage of protein, antioxidants, vitamins, and at only 1 calorie per tab.

For the first time, I have signed on to be a brand ambassador to a product, and that product is ENERGYbits®.  I say this proudly, after years of being approached by other supplement and food products who offered me the opportunity to sell their product to my clients.  Until now, I had always politely declined because I truly believe that real, whole foods are the way to go.  And now, with ENERGYbits®, I’ve found a product that I USE myself, and that I truly believe in.

I highly recommend this product for anyone- and I invite you to take advantage of the 15% off discount code: lucky13fitness  

The elevated single leg glute bridge is a fantastic exercise for activating and strengthening the glutes (butt), hips, and legs. It helps improve stability through the hips, as well as core control. It is one of my favorite toning exercises that can be done ANYWHERE!

Step 1: Lie down on your back, with your knees bent and arms out to your sides. Place your right foot on top of a yoga block [or a stack of books, if you don't have access to equipment] and your left foot straight up in the air. Contract your abdominals to flatten your low back into the floor.

Step 2: While maintaining this abdominal contraction, exhale and push through the right foot to bring your hips up off of the floor. As you do this, contract your glutes.

Step 3: Lower your hips back down toward the ground, while inhaling and maintaining control using the right hip.

Do 10 reps of this exercise on each leg for 1 to 3 sets.

To regress this exercise, simply omit the elevation with the yoga block, and perform the exercise with your foot flat on the floor.

Progressive overload is a principle in the fitness world that, when put in simple terms, means being able to do more of something.  Doing more can come in several different forms; reps, sets, weight, range of motion, and frequency are all examples of ways to “do more.” 

It is simply impossible to write an article on everything that the term “progressive overload” covers.  It can get pretty detailed, very personalized, and it is my belief that reading every piece of literature ever published on the topic would be undoubtedly overwhelming for the general fitness enthusiast.

An article on the exact steps outlining how a person should progress their fitness program, i.e. “Take 10 seconds off your mile pace time per week” or “Add 15 lbs to your squat every time you lift” is not a one-size-fits-all article.  The art and science of progressive overload is based on each individual, his/her fitness level, and the goal in mind.  If I were to give you, the reader, specific instructions around this, I would need to be with you while you train, watching your form and execution on a regular basis. 

However, there are some basic principles that can help guide you to successful progressive overload.

1.     Find & pay attention to your starting point:   The only way to progress is to first figure out where you are progressing FROM.  In other words, where is the starting line?  Figure out what you can do RIGHT NOW with perfect form.  Each person will be starting out at a different place.  Person A may need to begin with simple hip hinging drills for proper mobility, and Person B may start by Deadlifting 95lbs with proper form.  Where do you fall in this spectrum?  Be honest about your starting point.  You can only go up from here.

2.      Progression comes in many forms: There several types of progressive overload:
-    Increase in Range of Motion (ROM)
-    Increase in number of reps (volume)
-    Increase in load (heavier weights)
-    Increase in number of sets
-    Increase in speed/acceleration
-    Increase in frequency of lifting same load and volume (more days/week)
-    Decrease in total time of lifting a load

Be aware that you may be achieving progressive overload in a fashion you might not be “looking for.”  You may struggle to go from 25 to 30 lbs on your Kettlebell Sumo Squat, but you’ve been tacking on an extra rep with the 25lbs for the past 5 sets.  You’re still achieving progressive overload! 

3.     Form over Fatigue: Never let your form waver just to bust through another rep when you’re tired.  True progression is all based on proper technical form, so be aware of any breakdowns in form, and regress the exercise accordingly.  There will always be next time.

4.   Progression, like life, is always in flux: Do not let yourself forget that!  Just because you reach a new Personal Record on a 5k today, doesn’t mean you will forevermore only be faster.  Progression happens in flux and is not a linear process.  Variables such as fatigue, stress, fluctuation in weight, nutrition, etc. all play a part in whether you can go little bit further on any given day and progress to a new record.  If it doesn’t happen, don’t push it.  Injuries are NEVER worth trying to make your ego bigger. 

5.  Write, record, measure:  Folks who are serious about goals, be it a faster 5k or a personal record on a back squat, will all do one thing: record their efforts and progress.  Keep a notebook with you and write down what you did on each day.  Take notes on what you excelled at and what you struggled with.  Review your notes.  Make appropriate changes the next time.  If you’re always tracking and recording, you will show up prepared and have the best shot at doing better.

6.  You must always measure the same thing:  By this I mean, you must execute lifts, exercises, runs, etc. in the same fashion every single time. As they say, you can’t compare apples with oranges.  This is another reason to learn how to lift, run, etc. properly.  Do NOT trust the guy/girl at the gym who looks tan and has a six-pack.  Find a qualified professional: a personal trainer, a coach, etc. to teach some foundational basics.  Learn how to do something properly or you’ll make a habit of doing it poorly.

“Practice does not always make perfect. Practice makes permanent”

Progressive overload, or progression, can mean many things to many people.  It can be detailed and very specific, or it can simply mean “movin’ on up!” 

For the average fitness enthusiast, keeping the above points in mind, it will be something that can successfully be implemented into a workout program to yield great results.

If you have ever been on a diet (STOP right now if you are!) or tried to lose weight, you know about the famous and dreaded “last five pounds”.  They are the five measly, yet seemingly impossible, obstacles between you and your goal weight. 

For some, weight loss can come easy at first.  A few simple changes to your diet or exercise regimen, and the pounds can melt away.  As time goes on, however, and you try to keep up the pace and rate of weight loss, you will find out that the “fight” becomes harder and harder.

Most women beat themselves up about not being able to lose the “last five pounds” no matter how hard they try.  The things they did to lose all the rest of the weight simply do not apply anymore.

When a friend asked me how to lose the “last five pounds” the other day, I started thinking a lot about it.  And my response is this blog post.

If you are hoping for a quick, simple secret from a personal trainer on how to lose the “last five pounds”, you can stop reading now.  You will not find that here.  What you will find is a greater and more complex approach to the topic, and food for thought.  This article is for you.  Yes, you.  All the women (I do realize I am making a generalization here) who have ever tried, or are currently trying to lose the “last five pounds”.  These are questions I want you to spend time thinking about:

Where did the “goal weight” number come from?
Was it a number arbitrarily picked because a celebrity with a desirable body shares that weight?  Was it a number that sounds speakable if someone (god forbid!) asked how much you weigh?  Was it a number that you weighed in high school and, in your opinion, represented the best shape you’ve ever been in?  Unless your “goal weight” is a number (a range of numbers is much more realistic and preferable) carefully calculated by a nutritionist or dietitian, than your goal weight might be absolutely unattainable for you.  Your body might be at its lowest possible weight under the current circumstances.  Women’s bodies change with age, lifestyle, pregnancies, hormonal influence, onset of medical conditions, etc.  If you simply pick a goal weight because it sounds good, you could be doing your body a huge disservice. 

The “last five pounds” may have been the previous five you already lost.  That might have been the end of the weight loss road for you.  Without proper guidance and help from a qualified professional, you will never know.  And you could be doing long-term damage to your body in the process.

What will you do when you get there?
When you actually hit this “goal weight”, then what?  What will it mean for you to have achieved that number?  Will you step on the scale daily to be sure that it does not budge one pound in the higher direction?  And what if it does? 

Holding onto a single number and placing an unrealistic value on that number can cause tremendous amounts of stress, anxiety, and general unhappiness for a person.  It does not leave any room for balance in one’s life.  Take some time to think about the value you have placed on your “goal weight”.  If losing the “last five pounds” is the first thing you think of when you wake up, and the last thing you think about before bed, it is likely getting out of hand.  Try and shift your thinking to how you feel when doing certain things.  Would you like to be able to climb the stairs without huffing and puffing?  Would you like to run a mile without stopping?  These accomplishments can happen at LOTS of different weights.

What do your refrigerator and cupboards look like?
I’ll say it simply: processed foods are the devil.  If you want to be healthier, more fit, and have glowing skin & healthy locks, give up all processed foods.  Processed foods contain all sorts of ingredients that I can neither pronounce nor spell.  They aren’t real and they do NO good for your body. 

What constitutes processed food, you ask?  Think about a food, let’s say Goldfish crackers.  Ask yourself: can you find this food in nature?  If you went camping, would you find the item growing in the ground, from a tree, or would you find it in the sea?  If the answer is no, (and for Goldfish, its definitely NO!) then it has been through some sort of processing.  The more processed, the worse for you it is, generally speaking.

Check your fridge and your cabinets.  Do you have chips, crackers, cereal, pasta, bread (sprouted bread is acceptable), anything with food coloring or artificial flavors?  Is your fridge full of soda (regular or diet), cold cuts, microwavable meals, or anything with the words “low-fat”?  If so, GET RID OF IT ALL.  It’s not helping you become healthy. 

What are you doing for exercise these days?
If you started your weight loss plan by doing 20 minutes on the elliptical machine 3 days per week, and you are STILL doing that today, you need some change.  The body is VERY smart and after just a few short weeks of predictably doing the same activity over and over, it will find a way to use the least amount of energy possible for this activity.  This means diminished return for the same effort, as time goes on.

Change up your workout.  Add strength training if you haven’t before.  Try cardio intervals instead of a longer, steady-state cardio workout.  Take a new class and get a good sweat.  Make some sort of change to your workouts, and be honest- they MUST be a true challenge in order for your body to reap all of the benefits. 

The concept of the “last five pounds” is definitely one that many women think about at some point in their lives.  It is one that perhaps causes people to have negative and self-deprecating thoughts and feelings about the efforts put forth to reach an “ideal weight”.  It is my hope that this blog post has caused women to stop and reflect on what the “last five pounds” actually means for them.  It is my goal to shift the general thinking in women to go from a numeric, weight-oriented goal to one that includes feeling healthy and completing tasks such as doing a push-up, pull-up or running a 5k.