 When things go wrong, awry, or just plain ol’ sideways, it’s easy to tell yourself that you’ve made a mistake or that you f*Cked up.
It is easy to place blame on yourself for sabotaging your own fitness, health, or happiness. I know I’ve done it several times in my life. This only results in feeling like junk about yourself, and likely leads to further self-destructive behaviour. A much better way to view a “mistake” or “f*Ck up” is seeing the whole thing as a lesson. When something goes wrong, or you find that you’ve made some decisions that aren’t in line with your overall fitness/health/personal goals, ask yourself two key questions: 1️⃣What did I do to attract this to myself? 2️⃣What am I supposed to learn from it? These two questions automatically frame the situation not as something shameful or worthy of punishment…. ….but instead an important lesson that is waiting to be realized. A lesson that can be used for all future actions, decisions and situations. A lesson that could very well help you become smarter, better, and more intuitive about yourself and your life. ❓Did you attract the situation to yourself because you set poor boundaries? ❓Did you allow stress to build up without any appropriate release? ❓Did you ignore your own emotional self-management or need to decompress? ❓Did you try to micromanage things out of your control, to no avail? And what can you learn? ❓Did you learn that you need daily meditation? ❓Did you learn that someone/something is toxic to your happiness and life? ❓Did you learn that your default response to stress is destructive to your overall health and life? ❓Did you learn that you need to let go of things that you can’t control and focus on the things you can influence? Once you have the answers to these questions, the insight you’ll gain provides you with GOLDEN NUGGETS of information that you’ll then use to avoid the same sabotaging situations over & over (and over and over and over) again. - Coach Michelle  I have the pleasure of working with so many motivated people who are fired up to bring their bodies and lives to the next level.
It’s pretty amazing to watch. 💥I am a HUGE believer in transforming body & life by becoming 1% better every single day.💥 Moving the needle just a bit forward….day by day….week by week...month by month...year by year. Except now. This time of year, known by most folks as “the holidays” is the one time of year that I actually offer people the option of NOT making progress. Sounds pretty counterintuitive for a trainer and coach to say that, huh? Well, if you think about all that happens at this time of year- lots of food, booze, parties, stress, family functions, work events, social events, etc - it’s not exactly an ideal time to rev up the goal achievement. I actually think that trying to move the needle forward too much in this time of year can set you up for some pretty big disappointment and negative outcomes. That being said, I highly encourage my clients to do what it takes to “tread water” and stay where they are….even through the holidays. The key, at this time of year, is to maintain. Maintain fitness level Maintain exercising regularly Maintain weight / body fat percentage Maintain healthy nutrition habits Maintain balance Maintain self-care and mindfulness If you can arrive at January 1st and have maintained these things, you’re in a GREAT position to hit the gas pedal and start pushing that needle forward. So, take a new view on these next few weeks leading up to the New Year. DO NOT try and hit big goals. DO NOT try and lose weight, drop body fat, get stronger/faster/more fit. It will be enough of a challenge to stick to maintaining where you are now. And, if you want help hitting some serious fitness/wellness goals in 2020, we’d be happy to help. Just email me: michelle@lucky13fitness.com and we’ll set up time for a complimentary call. - Coach Michelle  I have been reminded recently, via Coaching calls and other chats with Lucky13 members, that the difficulties, struggles, and failures that life throws at us can be hugely detrimental to progress in health & fitness. When things get really bad….
….the likelihood for you to feel completely swallowed whole is pretty damn high. It’s something I feel is brushed aside, forgotten about, and certainly NOT addressed in the fitness industry. It makes me crazy. Everyone is talking about which workout plan gives you the best abs…. Or which diet plan yields the fastest body fat loss…. But NOBODY is discussing the fact that these things don’t matter one iota if things in your LIFE are sideways! It has always been a main focus for us at Lucky13- taking the totality of a person’s life into consideration - and teaching them how to train their brain to combat some of the tough stuff. The path we encourage folks to take is this: Accept - fully and with no hesitation - that your life will always include struggle, difficulty and failure. Seek not to find a life path that avoids or somehow does not include those things. Rather, seek a life path in which you are mentally strong enough to handle those things and STILL succeed. Because learning to strengthen your resolve, sharpen your mind, and honing your stress management skills will equip you to succeed no matter what life throws at you. The old adage is, indeed, absolutely true: Life is 10% what happens to you, and 90% how you react to it. Read that again. Translation: ➡️YOU are in charge of the outcome of your life. ➡️YOU get to decide how badly a struggle, frustration, jackass boss, etc throws your hard work off. ➡️YOU have control over the way you react/respond to any life event that is thrown your way. No, you cannot control the 💩storm, but you are entirely in control of your response….and therefore, your destiny. - Coach Michelle  Good ol’ Facebook sends me my “memories” every day, which is always a nice trip down memory lane.
Today, a video popped up that I recorded as a Facebook Live on the Lucky13Fitness page exactly 1 year ago. In the video, I discuss how to deal with a situation when things just don’t go right. You know what I mean- you have a plan for the day, week, or month…. And whatever powers that be decide to wreak havoc. Your plan gets completely thrown out the window. If you know what I mean (and we ALL have been there!) give this video a watch. Oh and the BEST part?!?! Chase makes a cameo!!! 😉 CLICK HERE to watch! Hope you enjoy!! - Coach Michelle  Last week I had a coaching call with one of our members who has been with us since May.
In that time, she’s improved her overall fitness, dropped some weight, and become one STRONG, badass lady 😁💪🏼 However, on this particular call she was only able to identify one “WIN” in the past month. Her work environment has been hectic and stressful…it’s her busiest time of year. She reported being consistent with her training sessions during this hectic time, but said that she hadn’t been making the best food choices. She hadn’t lost any additional weight in the past month…. But was staying steady at an overall 10lb weight loss total. Her perception on the whole thing was: “It wasn’t a great month.. I didn’t lose any more weight, I made some crappy food choices, and I’ve been really swamped at work.” I listened to everything she had to say, validated her stress levels, struggles, and frustration… but then I offered a different perspective on the same situation: “You had the craziest and most busy month of work this year… and even with the added stress, you prioritized your training sessions, kept up your strength, and managed not to backslide a single pound…. Even with less-than-awesome food choices. In a nutshell, you were successful at KEEPING OFF the 10lbs you’ve worked so hard to lose!” She paused for a second, laughed, and then said, “Well, I guess I had more wins than I first realized!” I share this story because things like this happen all. the. time. We are our own worst critics, and have the tendency to sell ourselves waaaaay short when it comes to the things we’ve accomplished.
I think we get “blinders” on, and tend to only be focused on the long-term, big goal. Being aware of & focused on a big goal is good….. UNLESS the blinders prevent you from seeing any smaller goals or progress along the way. It’s one of the BIGGEST reasons I believe everyone should have a Coach in life….whether it’s for business, fitness, personal development, or just overall life! Someone who is in your corner, guiding and encouraging you along the way…. and who will be there to point out all the amazing accomplishments that you might leave on the cutting room floor…. The outcome of my Coaching call with this member drastically changed after that part of our conversation. She wasn’t as down on herself, and didn’t have a negative view of her efforts anymore. She felt proud, positive, and eager to take action for the next 4 weeks. And it was all due to a shift in the way she perceived things. Have you been your own biggest critic? Have you missed out on appreciating the progress you’ve made along the way? - Coach Michelle  How many times have you avoided working out because you weren’t sure what to do? Have you ever given up on a recipe before you even started because the details looked too complicated? I have!!! So often, we get bogged down by the minutiae of a task or activity that we end up GIVING up before even trying. This can be incredibly detrimental in all areas of life- building relationships, careers, learning a new skill, and especially in health & fitness. You do not need to wait for perfection in order to take action. In fact, the opposite approach is how you should live: Frequency beats perfection. Take exercise for example: Rather than trying to wait for the “perfect” chunk of time in your day, or the “perfect” weather conditions to go for a run, or the “perfect” workout plan…. …. JUST GO MOVE YOUR BODY!!!! Today… tomorrow… the next day… and the day after that. The compound effect of daily movement will add up to a LOT more success than just idly waiting for the ‘perfect’ anything. Same thing with making healthier food choices. Sure, you can’t opt for pizza every day and claim “doing the best I can”, but you absolutely do not need a culinary degree to give a new recipe a try. Follow the instructions the best you can… who CARES if you only have regular lemons and not Meyer lemons! It doesn’t MATTER if the oregano you have is dried and the recipe calls for fresh. Overall, if you’re attempting to create a healthy, fresh, close-to-the-source meal rather than call for a delivery of wings and blue cheese…. You’re doing a stellar job! Lastly, if you want to incorporate more mindfulness into your daily life so that your overall mindset shifts to become more positive…. Do NOT wait until you feel like the 2nd coming of the Dalai Lama!!! Not sure about the whole meditation thing? Download an app and start with 1 minute per day. Can’t come up with “worthy” daily gratitudes? Start by listing your cup of morning coffee, a roof over your head, and the fact that you woke up to live another day. Take the complicated and need for perfection OUT of your efforts at bettering your body & life. Remember: frequency beats perfection. And, if you want some HELP in creating a plan that allows for the wiggle room I’ve been advocating, yet is suited to your life and needs…. Just reach out. Email me: michelle@lucky13fitness.com and let's set up a call. - Coach Michelle  Gardening, at first thought, might seem like it has absolutely nothing to do with fitness or the transformative journey a person takes to improve their body, mind, and life for the better.
But, if you take a deeper look, there are some very key parallels that offer a bit of insight. First, in order to be successful at gardening, you need to have the right tools. Seeds, a shovel, fertilizer, soil. The same applies for fitness- you must have tools in place for success: training program that fits your needs, equipment/space, healthy nutrition options to fuel your efforts. Second, even with the right tools in hand, nothing will happen in a garden unless the environment is appropriate. Flowers will not grow if planted in the middle of winter. Soil quality, amount of sunlight, water, etc. also have a huge impact on the chances of success. In fitness, the environment is just as important. Does your schedule allow you time dedicated for training, making healthy food choices, and taking time for stress reduction? If work, meetings, or other responsibilities constantly impede an environment in which a workout will happen or meal planning can take place, the chances for success are slim to none. If stress levels are so high that sleep isn’t optimal, results will not happen. Third, everyone who’s ever planted a garden knows that the outcomecannot be predicted or controlled. You never know quite how the flower will look or how much of a bounty the plant will yield. Chances are, if you take the time and equip yourself with the right tools & environment, you can predict with pretty good accuracy what (and when) outcome will take place. However, there’s no guarantee. I think this is the most important correlation to fitness. So often, people are eager to see a certain result [lose 20lbs] happen in a specific amount of time [by January 1st]. But the fact of the matter is that you cannot control the outcome. At all. All you can do is make sure that you are as careful as possible with the process. Consistently check in to make sure that you are using the best tools possible. Ask yourself: is my training program the most efficient and effective for ME? How do I know that my nutrition choices are those that will yield the best results? How much time am I spending focused on self-care [stress reduction, meditation, sleep, work/life balance]? Then take a look at your environment… is it conducive to the outcome you want to see? Ask yourself: where am I spending most of my time? Is going out to a sports bar for beer and wings every weekend helping (or hurting) my progress? Are the people I spend my time with supportive of my goals? Or do they attempt to undermine or sabotage my efforts? Once you get your toolbox and environment dialed in, you are in the best position for success. Remember that consistency is key…. Keep doing your best and over time, you will see your results bloom. - Coach Michelle When is the best time to start my fitness journey? When is the ideal time to overhaul my workout and nutrition habits? When do I have the best chance of being successful at losing weight? I’ve been asked these questions and many others with similar nature countless times my decade+ as a fitness professional. While people are typically looking for me to point them to a specific time of year (before or after a holiday) or maybe even a season that will yield better results, my answer is always the same (and has nothing to do with what people would expect me to say): 💥The best time to start a fitness/wellness/weight loss/transformative journey is when you are willing to change💥 In order for any program or approach to work - you must be willing to admit that what you’re currently doing is not working for you. Sure, the bottle of wine per night might taste good in the moment. The 3 hours each night in front of the TV or playing video games might feel relaxing. The pizza, beer, nachos, or wings with friends every weekend is fun. Grabbing meals out at a restaurant might be easier and more convenient than prepping and packing a homemade meal. But, you must be ready to admit that these choices are not yielding the results you want. Therefore, you must be willing to make changes. You must be ready to take on the uncomfortable nature of doing things that don’t feel easy, natural, or comfortable. You don’t need to know HOW to make all these changes happen, and you definitely don’t need to navigate all of these changes alone. There are plenty of professionals and communities that are built to support you and your journey - especially when you hit a tough spot or hiccup. In fact, that is exactly how I would describe Lucky13Fitness. We educate, motivate, and support our members to make life-changing transformations, and we are there for them every step of the way. We know it won’t be easy. We know there will be a good amount of discomfort. We know you will struggle from time to time. But, as long as you are ready, we are here to support you. - Coach Michelle   The other day I came across a quote....
It read "You only live today ONCE. make it count!!" I read a lot of motivating stuff in my daily work toward self-improvement, and this was one of those quotes... But after I read this particular quote, I couldn't stop thinking of the truth in the message.... It was one of those quotes that really floored me. I think it stuck with me in part because my family has experienced some unexpected losses in the past year or so. Just under a year ago, my mom lost her brother (my uncle) to Alzheimer's at only 66 years old. Way too young leave this world, in my opinion... While his passing was as "expected" as it could be, it still sort of took me by surprise. Jen (my wife) also lost her uncle relatively unexpectedly exactly a month ago today. He was just 65 years of age. Life is short. We really aren't guaranteed a "tomorrow". And we only get a single shot at each day. Its simple, but when you really stop to think about it, its pretty intense. Each day we are alive is a unique opportunity. We don't get another chance at "today".... we will never get another October 24th, 2019... ever again. So we must do everything in our power to make this day count. To make it worth living. That does not mean we have to do something drastic or crazy... no, it just means we need to take action to move forward. To make this day, 10/24/19, at least 1% better than yesterday. So as you go through your day today, think about how you can make it worthwhile. Perhaps start with a positive thought.... one single, solitary positive thought when you first get up in the morning has the power to change the trajectory of your whole day. I'm a big believer in the power of the Mental Muscle and "training your brain"... this is a perfect exercise for that! So give it a try and let me know what you think. - Coach Michelle People tend to make change complicated, and it doesn't have to be AT ALL. ✅If you want to make some positive changes to your body and life that will make you happier, healthier, and feeling your best... here's how: 1️⃣Make it convenient - do things around the office; walk instead of drive, take stairs; use lunch hour 2️⃣Hydrate- work up to 1/2 body weight in ounces per day 3️⃣Colorful meals- add veggies to each 4️⃣Enlist a buddy- lack of consistency is the #1 reason we fail, so put measures in place to hold yourself accountable 5️⃣Train Your Brain- play the long game, not quick fix. Adjust behaviors and train brain to make them into habits… do one at a time It really does boil down to those 5 simple things. If you want more guidance, details, or someone to hold you accountable... just reach out and we can set up a call. - Coach Michelle   October is synonymous with all things PUMPKIN and when it comes to all the yummy & creative uses for pumpkin in food/drink, it’s my favourite time of year.
As is the case with everything- there are really really good (and good for you) recipes in this department… ….. And some really nutrient-empty, not-good-for-you-at-all recipes. I want to steer you toward the former and turn you into a believer that healthy can = yummy! Here are 3 pumpkin based recipes that will not disappoint…. And will not ruin your waistline! 🎃PUMPKIN PANCAKES 🎃2 MINUTE PUMPKIN PIE 🎃SLOW COOKER PUMPKIN CHILI  Each week I send out a special “Motivation Monday” email to our Lucky13Fitness members.
Recently, this message highlighted 38 life lessons that I’ve learned over the years… to celebrate my 38th birthday which was on October 6th. I got some amazing feedback from it, so I thought I’d share it with you! I hope you find meaning, motivation, and inspiration somewhere within these 38 points:
 The consistent & persistent pursuit of happiness, satisfaction, or success can often seem like an uphill climb.
Success (however you define it) may sometimes feel light years away… perhaps even impossible at times. Reaching 50lbs of weight loss or lowering body fat by 10-20% can be such a daunting thing to keep reaching for when the going gets tough. Your dream job can feel impossible when you’re one person in a sea of cubicles working for someone else. After the 20th failed date in 2 months, a loving and well-matched relationship can feel like it will elude you forever. This is why people - even the folks who have a pretty good amount of “willpower”- give up on their big dreams at some point. But I believe that there’s a different way to think about & approach the whole thing. Think about a blue sky being akin to happiness, satisfaction or success. In our atmosphere the blue sky is always there. It doesn’t come and go… it exists as a constant. You just can’t always see it because of clouds covering it. The same goes for your happiness, satisfaction or success. It is THERE. It already exists. You just can’t always see it because of the cloud cover. In this metaphor, clouds can be fear, doubt, overwhelm, lack of confidence, anxiety, depression, or other things that paralyze you from pushing forth to the next level. Seeing success as something that is always there, rather than something that needs to be created from scratch, makes it instantaneously feel more attainable. You do not have to create or recreate blue sky, you just need to learn how to clear the clouds. Clear the clouds one by one…. Do not try and clear them all at once, or change everything in your life at once. Pick one “cloud” in your life [fear of ____, doubt, anxiety, etc] and focus on clearing that first. When that cloud is clear, you’ll be able to see a bit of the blue sky… this will motivate you. Then choose another cloud and clear that as well. More blue sky. Clear away one cloud at a time to see more blue sky each day and you’ll watch your happiness and success unfold before your very eyes. - Coach Michelle  There are many areas in life that require our energy, focus, and attention.
…. That’s just to name a few. It can feel difficult or nearly impossible to give them all a fair amount. So, if you want to boost one area of life without completely detracting from participation in the other areas, HOW can you do so? The answer is to have a “minimum daily dose” for each thing that requires time, focus, and attention. For example, when you make one area of life a priority and start dedicating more time each day/week/month (2-3 hours per week), something else has to give. But nothing has to be completely neglected…. You just need to adjust the minimum daily dose. --> You might go from spending 5 nights per week with your kids and spouse engaging in family time down to 2-3 nights per week. --> You might go from working 5 hours of overtime per week at work to 1-2 hours per week. --> You may decrease the time you spend reading about finance and economics from 1 hour per night to 15 minutes. You do not have to NEGLECT the other areas of your life in order to devote more time to something else. Lower the bar, but be consistent. Give some of your time, energy and focus to every single area of life each day, just decrease the amount. When it comes time to devoting more energy and attention to family, you might drop your workout time from 60 minutes to 30 minutes. Hell, you could drastically drop it to 10 minutes per day…. … but if you stayed consistent with those 10 minutes every day, you’d be doing better than 99% of people. See, most folks use the need to focus on an alternate area of life as a reason (READ: excuse) to completely abandon all else. This does not need to be the case, if you approach it correctly. Go ahead, take a moment to realize that you can effectively give time, focus, and attention to every single thing in your life. That should make you feel empowered enough to start assigning minimum daily doses to each area that’s important to you. Go ahead, get started! And if you need help, just reach out. I’d love to help you. - Coach Michelle  There’s a new song on the radio by Cold War Kids called “Complainer”
It’s a pretty catchy tune… you can listen HERE Listening to it gave me the inspiration for today’s message: We all say we want to change something… … the way we look in our clothes … the way we feel about our bodies … the energy we have (or don’t have) in a day … the level of fitness we maintain But what are we actually DOING to make that change happen? Do you actually accept responsibility for the changes you want to make, and take action daily/weekly/monthly to make them happen? Or do you sit around and complain about it? If you want to really and truly change something about your body and life, you can’t just wait for some “magic” to drop from the sky and make the changes for you. Sure, you might not have control over every single variable in your life… there will always be that which we cannot control. But you have 1000% control and ability to change yourself. Which, I’ve learned, is an awesome and amazing thing. YOU have the power to change ANYTHING you want about yourself. Big. Small. It’s all up to you. You don’t need to wait for anyone else. You don’t need to get permission from anyone else. You don’t need approval from anyone else. YOU get to decide. What changes do you want to make? Decide to take action today…. Don’t sit around and complain about it.  Whatever you believe ultimately creates your reality.
I have never known this to be more true than in the past year... I've taken a DEEP dive into personal development, mastering my mindset and creating my own successes, no matter what the outside world has thrown my way. It might sound a little woo-woo or hokey to you, but I am telling you with 1000% certainty that your belief system is the #1 thing responsible for your outcomes. If you’ve always believed you’re fat, or incapable of weight loss, that will be your outcome. If you grew up learning that it was too expensive to eat healthy and junk was all you could afford, that will be the belief you carry forward. If you want to make changes in your body and your life, you will have to change your beliefs first. Your beliefs also dictate what you pay attention to. Have you ever heard a song for the first time that you’ve NEVER heard before… and then, all of a sudden, you hear it everywhere you go- on the radio, in a TV commercial, on the music system at the mall. This is because your brain wasn’t “tuned into” the song before you were first introduced to it, so you never paid attention. Now, you are “Tuned in” and hear it all the time. In the same way, some people aren’t “tuned in” to health, fitness, and wellness. The beliefs that you developed in your earliest years may not have "tuned you in" to the habits and behaviors that will lead to actually being able to lose weight, become fit, and live a life that makes you happy & fulfilled. Instead, they made you believe that you will "always be fat" or "never be able to lose weight." In order to finally shed the pounds that keep yo-yo’ing, and finally feel and look happy and healthy, you must work on training your brain to change your beliefs. Developing a belief system that is supportive of your goals is the only way to find success. Now, I'm not saying that you can just *think* about losing weight, and 20lbs will come off just like that. No. What I am saying is that working toward changing what you believe to be true about yourself, and what you're capable of is CRITICAL if you really want to see change happen. Where should you start?
These small steps will help to build a different set of beliefs... beliefs that are more in line with the goals you want to accomplish. No, it won't happen overnight... but I can personally attest to the fact that the more consistent you are with this, the more powerful the results will be. And, if you need help or support in creating these new beliefs, I'd love to help. Simply comment below, and we can set up a Complimentary 30 minute call.  Losing weight - specifically body fat - can seem daunting to many people. Sure, there are a LOT of things you could do…. But often when a person tries to do too many things at once, they end up failing at everything. It’s too overwhelming. Today I want to share 2 simple breakfast hacks that can contribute to fat loss, even if you don’t change anything else right away.
I could go deep down into a rabbit hole and get into all of the science-y “Why” behind these two hacks, but I want to keep this message as simple as possible. If you want to know the “Why” , just comment below or shoot me an email - michelle@lucky13fitness.com - and I’ll share some more details.  I’ve never been a big believer of black and white, all or nothing thinking. Especially when it comes to weight loss and fitness. It has the potential to be waaaaay too damaging and never results in the body or life that we’re truly after.
That’s why I’ve always taught my clients to use the 80/20 approach for fitness, but also other areas of life. It’s a lot nicer and makes us feel less guilty. I recently heard someone speak of a similar concept- the “A+ vs F-” mindset. In the context of fitness, this mindset would play out like the following: “I’ve got to eat perfectly and workout every single day. I cannot skip or miss anything.” The unspoken thought is: I need to be an A+ every single day. This is often the mentality instilled into people who do a rapid fat loss program for 7, 21, or 30 days. Every single day must be perfect. Except that’s not how LIFE is! It’s no wonder that when something inevitably trips up the A+ track record, the person who has this mentality will immediately see themselves as an F-. From absolutely perfect to complete f^$%$ing garbage just because they ate 5 corn chips. ARE YOU SERIOUS?! This mentality is so dangerous for so many reasons:
Does this sound familiar to you? If you’ve ever put yourself into the “A+ F-” mindset, STOP! There is another way. Do the best you can each day, with each decision you make… do the best with the circumstances around you. They won’t always be ideal, but just make the best choice you can. Evaluate regularly. Look back on your day, week, or month and see the culmination of everything you’ve done; good, bad and in between. Aim for a B+. If you can average out to a B+ each week or month, you’re doing a damn good job moving your body and life in the right direction. I implore you to get OUT of the A+ F- mindset immediately. Give yourself some reasonable wiggle room to deal with this little thing called LIFE! If you do so, you’ll enjoy the positive improvements and results for the long haul. - Coach Michelle  Simple Solution for Lunch On The Go
Today’s post is brought to you by a conversation I had on a Coaching Call with one our our members this morning. She was struggling with simple ideas for lunch that she could bring with her on the go, and potentially eat in the car. I think a LOT of people struggle with this… we are all busy, sometimes too busy to SIT and eat for 20 minutes. (for me, that’s a red flag on our society and what we value, but that’s another post for another day.) When time is crunched, healthy food choices are usually sacrificed. It becomes a quick “grab and go” sandwich from the gas station, or a quick zip through the McDonald’s drive through. The trouble is, these crappy choices are not going to help you reach your health and fitness goals. What to do?! The simple idea that I shared with my client was to bring a Bento Box Lunch. A Bento Box is a lunch box that has several small compartments for different foods. Check out THIS example on Amazon. The cool thing about Bento Boxes is that you can bring a variety of different finger foods that you can easily eat on the go. Some of the specific ideas that I shared with my client are:
Even the busiest of people can pop open this box and have a few bites of healthy, delicious food while on-the-go. If you’re a person who struggles with fitting in healthy lunches due to lack of time, this is an approach you MUST try! Give it a shot and let me know how it goes! - Coach Michelle |
AuthorMichelle 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. Archives
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