Yesterday was the start of a new training phase for me.
And, I’m going HEAVY. Now, I could give an entire lesson here on why training heavy is important...yes, even for you weight-loss-focused people...but I'll save that for another lesson. Anyway, I’m not only going heavy, but I’m also going S-L-O-W...specifically on the eccentric portion of the reps. Not super slow, but slow enough... FYI, I’m using a 3-1-X tempo. That means I lower for 3 seconds. Pause for 1 second. Then lift as quickly (controlled) as I can. Between the loads and the tempo, this type of workout can elicit some extra soreness the next day... So, this morning Jen (my wife) asked me, "Are you sore today?" Actually, no, I'm not. Does that mean I didn't train hard enough yesterday? Quite the contrary. I trained my ass off. But, I do a variety of things to help speed up recovery as well as decrease or even eliminate next-day soreness (aka, delayed onset muscle soreness or DOMS for short)... One of which is to take Muscle Aid. Now, I'm not saying this supplement is a magic bullet or anything. It doesn't always completely eliminate DOMS. It is interesting though that Jen is really sore and she forgot to take it yesterday. 😉 Again, it's not just the Muscle Aid, although my clients who use it notice a difference... I also drink plenty of water and eat enough protein to support my workouts. I cool down and stretch after my workouts. And, I go for a post-workout walk with my dogs...and one or two more later in the day. I have made a promise to myself in 2023 that I would do 10 minutes of mobility per day, and it has made a huge difference. I’ve only missed 2 days so far this year. So, if you find yourself a little too sore for comfort after your workouts:
By the way, Muscle Aid is on sale this month. If you want to order online for delivery to your door, click here. FYI, Muscle Aid is also part of Eniva's 7-Day Detox Kit (for different reasons). If you want to order online for delivery to your door, click here. If you have any questions about Eniva products & which might be right for you, simply email me (michelle@lucky13fitness.com) and I'd be happy to set up some time to chat. - Coach Michelle Ok, truth be told, if you’ve been reading or listening to anything from me for any period of
time, you’ll know that there really aren’t any “hacks” or “shortcuts” when it comes to weight loss and improved fitness. But, there are extremely simple things that you can do that can make a pretty damn good difference… and in this case, the result happens pretty quickly. I share one simple thing - a “hack” if you want to use the buzzword - that, when done, will give you a nearly instant result. I’m talking- do this for a week and you’ll see noticeable change. Check it out in this short (less than :30) video! WATCH HERE --- Coach Michelle I say this a lot: health and fitness doesn’t need to be an all-or-nothing proposition.
Doing a few simple things consistently will put you light years ahead of most people … and help you achieve far more than you would have if you’d just continued doing what you’ve always done. Isn’t that the definition of insanity? Doing the same thing over and over again and expecting a different result? If we’ve learned anything over the past few years, it’s that the No. 1 factor in preventing illness – and avoiding negative outcomes from getting sick – is maintaining a proper exercise plan, supportive diet, and healthy weight. Not to mention the fact that exercise improves our mood and emotional health. But what can you do if you’ve fallen off track? Diving headfirst into an intense exercise regimen may not be the best choice. Here are 3 simple things you can start doing today that will get you back on track: 1. Morning Routine: Make a decision to wake up a few minutes earlier and do a mindful meditation or 10 minutes of movement. You’ll be surprised by how dramatically this can improve the tone of your day. 2. Exercise Snacking: If you don’t have time for a full-blown workout routine, enjoy some exercise “snacks” throughout the day. A few squats here, lunges there, push-ups and planks will add up over the course of the day. 3. Be Prepared: You know the expression … failing to plan is planning to fail. If you know you’ve got a busy day ahead, pack some healthy snacks (fruit and veggies, protein powder, hard-boiled eggs) so that when the hunger crash comes, you’ll have options that support your healthy lifestyle instead of reaching for chips or a candy bar. So if you’re struggling to get a good routine going, start with these 3 items and you’ll be golden! --- Coach Michelle PS: However you’re ready to get started… we can help you transform YOUR body and life to the next level: 1.Take a 100% Risk Free SNEAK PEEK into everything we do at Lucky13Fitness! Join us for a 30 Day Risk Free Trial Membership (in person or virtually).... come aboard for 30 days and get a taste of everything we do [we will help you with your training, nutrition, mindset, goal setting, and more]. If at the end of 30 days you didn't LOVE the experience and find it successful, we will refund you 100%! Respond to this email with SNEAK PEEK and we'll let you know how to get started. 2. Results Beyond What You Thought Possible Do you know what to do but have trouble following through with it? This is the program for you. The people that engage in this program get results beyond what they thought they could achieve. Because they have a path forward and someone to make sure they do it. If you’d like to talk about how this program could work for you, reply with the word “Accountability” and I’ll follow up with you today. 3. Let’s Chat via Phone Not sure where to start but know you need help in the process? Just reply and put “Consult” and include your phone number I'll follow up and schedule a 15-minute call to help you figure out how to get started 4. Stay in touch: Follow me on Instagram: @lucky13fitness Follow me on Facebook: Lucky13Fitness A few weeks back, my two kids (ages just-turned 3 and 5) had fevers for 20 days straight..
It was ROUGH. We spent Liv’s 3rd birthday, Christmas, all of winter break and then another week with someone sick and spiking a high fever around 104 - 105 degrees. Add to that stress the fact that children’s Tylenol and Ibuprofen is virtually impossible to come by, and voila…. You have me- a mom who averaged between 4 - 6 hours of sleep per night for 3 weeks. Like I said- rough. Why am I sharing? Well, one reason is to use my own experience as an example of how things can go awry and off plan… and how mindset is the most important thing to maintain throughout. I had every reasonable excuse in the world to give up on my exercise or my new year’s promise to myself (10 minutes of mobility daily, no excuses) but I knew that wouldn’t do me any good. Sure, I had to forego a full workout some days, and I basically did the absolute bare minimum for my work over those few weeks, but I didn’t totally throw in the towel. I got my 10 minutes of mobility daily. And thanks to the support of my wife, I got in some great workouts in our basement gym. And on the 1st day that both kids are back at school and I was back in my regular routine, I was ready to resume my full schedule. I did not let 3 weeks of being “off” schedule throw my entire routine or set of healthy habits away for good. If you’re getting started with some new healthy habits this year and you run into a snafu…. Don’t let it sideline your efforts. You might have to take a detour or change things up a bit… but the important part is to keep going and do something. And when the hiccup is over, get right back to it. When you’re making lifestyle changes, you’re playing the long game. Stuff will come up. Your attention will need to be elsewhere in large parts. You’ll need to pivot and change it up. Accept that as part of the journey. And if you need help or support, just holler… we are here to help! - Coach Michelle We are just over a week into the New Year, and I know there are many folks out there doing everything they can to stay true to their new goals, promises, and resolutions. But sometimes the variables that are out of our control - like the weather - can put a serious hindrance on motivation and desire to keep going. This past weekend, for example, the forecast was for rain changing to snow….with potential ice accumulation. GROSS. Now, I’m an avid runner and triathlete… but would I go for a run or bike ride outside in that? No f*cking way!!! And if I won’t, I know there are many, many other people feeling the same way. What to do?! IF this is you (or someone you know), there’s a very simple workaround to getting a great aerobic (cardio) workout without setting foot outside. See, when workouts are built and structured in a certain way (it’s a lovely combo of art and science) the effect on your body at a physiological level can very much mimic the cardo you’d do outside in nicer weather. And - this is my favourite part - it also gives you that amazing pump of endorphins that people call “runner’s high.” It’s that energized and exhilarated feeling you get at the end of a run, hike, bike ride, etc. Yes, that is all absolutely possible from your living room. BUT, it has to be done right to be effective. So we’ve created our Cardio Without the Cold Challenge to help! It’s 2 weeks of these exact types of workouts that will beautifully replace your outdoor activity, plus some amazing coaching so you get it right. And, the motivation and accountability of working with trainers and a group of like minded individuals. It’s the perfect recipe for success! We begin January 15th, so grab a spot today! Just Email me directly (michelle@lucky13fitness.com) with the word “Cardio” and i’ll get you on our registration list. Have more questions? Email me directly (michelle@lucky13fitness.com) and ask away! - Coach Michelle I’m a HUGE proponent and advocate of mindfulness…you could say it’s my mission in life to educate people on its myriad benefits, and inspire them to incorporate more of it into their lives.
But, what exactly IS mindfulness anyway? What does it look like in action? The short answer is this: mindfulness is creating awareness of the present moment. It also includes calmly acknowledging and accepting one’s feelings and thoughts in that present moment. Why is it important? Well, picture this: You have had a bad day… work sucks, you get in a fight with a loved one, and you’re just about at the end of your rope. You’re mad, frustrated, and annoyed… You leave work and either could hit the gym and eat your pre-planned healthy meal. OR You could say “F*&K it, I’m going to have beer, wings, and sit and watch TV tonight!” Now, there’s no “right” or “wrong” answer here…but having a moment of mindfulness would make sure that you choose the option that is best for you, and not just having a knee-jerk reactionary response to your emotions. Said another way, mindfulness is taking that 2 second pause between feeling and acting. It provides a moment to step back and assess and acknowledge what’s going on, and take the best action step going forward. Now that you understand what mindfulness is, let me share some simple ways you can start to incorporate mindfulness into your life.
Whatever method you choose, remember to start small & short… and that you do NOT have to be “perfect.” Your thoughts might wander and you may only be able to focus for a few minutes per day to start. The key is to do it consistently. The more you do 1-5 minutes per day, the better you’ll get at it. Remember- the goal for mindfulness is to be able to pause and be present in a moment, acknowledge your feelings, and proceed in a way that supports you in the moment. If you have questions, or would like some support developing a mindfulness practice, I’d be happy to help! Just shoot me an email (michelle@lucky13fitness.com) and lets chat! - 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 interwebzzz make it pretty easy to go down a rabbit hole of information regarding weight loss (or any other topic you choose).
But rarely does more information help people get started on their weight loss and/or fitness journey. Today I’d like to share with you some simple Do’s & Don’ts of weight loss so that you can apply these simple concepts and get the ball rolling! DO’S
DON’TS
‘Tis the season for parties, celebrating, and more. Following a few simple tips can allow you to enjoy it all, while also keeping your healthy habits in action! Check out my Top 5 Tips for Healthy Eating this Holiday Season! - Coach Michelle 🎁P.S. I'd like to share a FREE copy of my Core Workout Program with you!🎁 Get all of my favorite exercises to strengthen, sculpt, and flatten your core! I’ve got something for ALL fitness levels…and you can do this right at home! Download a FREE digital copy here: https://bit.ly/34akRYv People love to overcomplicate the concept of weight loss, but it’s actually quite simple.
Here are the 4 most important things you need to know about weight loss, in order for you to execute successfully:
If you need help setting up an effective & healthy weight loss plan, we'd love to help. Email michelle@lucky13fitness.com and we can set up a time to chat! - Coach Michelle 🎁P.S. Get a FREE copy of my Protein Recipe Guide!🎁 These aren’t your typical “healthy recipes”… This recipe guide is loaded with 15 delicious, protein packed recipes that you’ll LOVE. Download a FREE digital copy here: https://bit.ly/3q7wSIM I’m in the middle of a 4 hour long podcast in which the host and guest are both world-renowned scientists in their respective fields.
If you have a few spare hours and/or care to go down rabbit holes about the science of eating for health, fat loss, and lean muscle, you should definitely check it out HERE. There’s SO much I want to share about what I’ve heard so far, but for today I’d like to focus on 1 shocking fact about exercise that I bet you didn’t know. Exercise is a really poor weight loss tool. HUH?! Yeeeeeep…. Sorry to burst your bubble on that one. Now, before you cancel your gym membership and throw away your workout clothes, stick with me here for a minute… Exercise is also the #1 tool for overall health. It will improve biomarkers of health [insulin sensitivity, inflammation, etc] even without losing weight. Of anything you can take to help your overall health, exercise is, by far, the best thing you can do to improve your healthspan and lifespan. Want to improve your blood pressure? EXERCISE. Want to improve your cholesterol? EXERCISE. You get the gist. Now, back to this crazy notion that exercise is a really poor weight loss tool. I mean that in the sense that if you said “ok i have to burn 500 calories in my exercise every day, and in 1 week I’ll lose 1lb.” you’d likely be very disappointed with the true outcome vs. what you calculated. You won’t get that level of weight loss… certainly not consistently over time. However, exercise is a HUUUUUUGE component and critical piece when looking at people’s ability to keep weight off long term. Studies have shown that of people who lost weight and kept off for at least 3 years, 70% engaged in regular exercise. And of people who do NOT keep weight off, less than 30% exercise regularly. So, what’s the bottom line here? 3 important take-aways:
So, go grab your workout gear and get your A$$ moving!!! - 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 In this short video, I share 5 easy ways to reduce stress, (besides healthy eating and strength training). Click HERE to download a free copy of my Stress Relief Guide! - Coach Michelle Have you hit a plateau with your fitness results and started blaming it on what’s happening in the gym?
This is a very common mistake. When progress slows down, there’s a tendency to second guess ourselves. Maybe I’m doing the wrong exercises … doing the right exercises in the wrong order … lifting too heavy … or not heavy enough. ❓Too much cardio and not enough strength work? Could be … ❓Not training enough … or training too much? ❓All these things are possible culprits … but far from likely. The odds are overwhelmingly in the favor of something going awry outside the gym. Remember: There are 168 hours in a week. If you’ve hit a plateau, do you think the culprit is the 3 hours a week you spend at the gym? Or the “Other 165?” Pick B …and ask yourself: How is your diet? Lots of colorful veggies and lean proteins? Or burgers, fries and pizza? How are you sleeping? Closer to 8 hours a night, or closer to 4? How’s your stress? Do you feel in control of your time, or like you’re always trying to outrun a grizzly bear? How do you manage stress? With healthy strategies (yoga, meditation, stretching, going for a walk outside) or with alcohol and “blowing off steam” with a late night out? So if you’re not getting the results you’d like to see, it’s probably not that you did too many lower body exercises and not enough upper body last week. It’s most likely what’s happening during the “Other 165.” Pick one of the above this week, practice getting better at it, and track it. Chances are you’ll start feeling better … doing better in the gym … and seeing better results. And if you need help getting any of the above in check, send me an email (michelle@lucky13fitness.com( and let’s set up a time to talk. - Coach Michelle 🔆 Grab a FREE digital copy of my Core Workout Guide here: https://bit.ly/34akRYv 🔆
One of the biggest challenges with meal prep is finding the time.
Whether it's work, school, kids or all of the above, finding the time to get a healthy meal on the dinner table can be a challenge for most people. So today, I wanted to share a quick and simple recipe that everyone in the family will love: "Better For You Chicken Tenders." This delicious, protein-packed recipe is courtesy of The Give Program, a charitable organization that provides access to healthy protein sources while helping small, locally owned gyms and fitness studios get back on their feet during some difficult times. Ingredients:
You can also keep the momentum going by letting me know the No. 1 thing you need help with as far as improving your diet so you can lose weight and gain lean muscle. What’s the No. 1 nutrition item holding you back? Comment or email me directly (michelle@lucky13fitness.com) and let me know. - Coach Michelle 🎁P.S. Get a FREE copy of my Protein Recipe Guide!🎁 These aren’t your typical “healthy recipes”… This recipe guide is loaded with 15 delicious, protein packed recipes that you’ll LOVE. Download a FREE digital copy here: https://bit.ly/3q7wSIM Today, I want to spend some time highlighting Super Shakes.
What's a Super Shake? It's an easy, convenient way to get a serving of protein ... and whatever other goodness you want to include! All you need is a good blender and a few ingredients. I really like using Super Shakes because they’re an easy, no-brainer way to get over 30g of protein!!!….and a few servings of low-calorie / low-sugar veg & fruit. Here's an example of my go-to Super Shake: 12 ounces almond milk (regular milk is fine if you tolerate it well) 3 scoops Eniva Clean & Pure 100% Protein Isolate Powder (CLICK HERE to grab some) 1/3 cup frozen strawberries 1/3 cup frozen blueberries 2 tablespoons almond butter 1 fist spinach Blend it all together and take it with you on the go for a power-packed meal filled with protein, veggies, fruit and healthy fats! [this one is also kid approved… both our 5 year old & 2 year old LOVEEE this one!] Check out our FREE guide to making a delicious, healthy Super Shake ===> HERE. Give Super Shakes a try and let me know what you think. And if you make one you really like, shoot me a reply with the recipe so I can try it, too! Stay tuned for Day 3 of this Mini-course! Coach Michelle 🎁P.S. Get a FREE copy of my Protein Recipe Guide!🎁 These aren’t your typical “healthy recipes”… This recipe guide is loaded with 15 delicious, protein packed recipes that you’ll LOVE. Download a FREE digital copy here: https://bit.ly/3q7wSIM |
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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