Lucky13Fitness

does visualisation work?

9/18/2023

There's lots of talk about the power of visualization and the ways in which it can help you achieve goals.

But, is that really true??

Can picturing something in your mind actually make it real???

The answer is in the short video below.

Enjoy!
Coach Michelle
🎁𝗚𝗿𝗮𝗯 𝗮 𝗙𝗥𝗘𝗘 𝗰𝗼𝗽𝘆 𝗼𝗳 𝗺𝘆 𝗯𝗼𝗼𝗸 "𝘞𝘩𝘺 𝘛𝘩𝘦 𝘎𝘺𝘮 𝘋𝘪𝘥𝘯'𝘵 𝘞𝘰𝘳𝘬 𝘍𝘰𝘳 𝘠𝘰𝘶" here: https://bit.ly/2LYNEaY 🎁

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should you avoid carbs?

9/14/2023

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Here's the answer to the nutrition question everyone wants to know: should you avoid carbs?
Hope this helps!

-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

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stop using 5lb dumbbells!!!!

9/12/2023

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LADIES!!!!! I gotta call you out on this, because I'm seeing TOO Much of it!!!

With love,
Coach Michelle

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how to lose weight faster

9/8/2023

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the biggest fat loss lie

9/7/2023

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Most people are telling themselves this LIE, and it's ruining their progress. are you???

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how to readjust your mindset for success

8/10/2023

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the best weight loss advice

8/7/2023

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how to stop emotional eating

8/2/2023

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Emotional eating can be a struggle for many people... In this video, Coach Michelle shares some tips to help stop this habit.

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cheat sheet for losing weight & getting toned

7/31/2023

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Here's your cheat sheet on how to lose weight, get toned, and feel your best.

GUARANTEED.

You ready?

1. Get at least 7 hours of sleep every night.

2. Drink half of your body weight in ounces of water every day.

3. Get one gram of protein per pound of your ideal weight every day.

4. Walk 10,000 steps a day.

5. Strength train 2 - 3 times per week.

6. Reduce or omit caffeine, alcohol, and processed foods.

Now, if you're rolling your eyes thinking, oh, she didn't give me anything I've never heard before, therein lies the problem.

If you're not doing the basics, you're never going to achieve success.

So stop looking for the next secret that you haven't heard about yet, and get back to the basics.

Do these things every day, not just when you feel like it, not just on the weekends, and not just when the sun is shining and the weather is great.

Do these daily for 30 days, and I promise you will change your life.

- Coach Michelle
🎁P.S. I'd like to share a FREE copy of my book "Why The Gym Didn't Work For You" with you!🎁

Download a FREE digital copy here: https://bit.ly/2LYNEaY

In the book "Why The Gym Didn't Work For You" I’ve shared why the typical path fails so many people, and how my "Train the Brain" approach can be the alternative that offers life-long results and success. I break it down so that you have essentially everything you need to know in order to finally break the yo-yo and embark on your unique, transformative experience.

Download a FREE digital copy here: https://bit.ly/2LYNEaY
or
Get your paperback copy on Amazon https://tinyurl.com/y5rutf8n

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lose weight & drop body fat without counting calories

7/28/2023

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Is it possible to lose weight and drop body fat without counting calories?

YES!

And here's how to do it!

Enjoy,
Coach Michelle

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fat loss success hack

7/24/2023

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fat loss without counting calories

7/21/2023

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If you're frustrated with fat loss and you don't want to count calories, track these two things instead:

1. TIME
Keep close track of every single hour and minute that you spend every day.

👉🏼 How much do you spend scrolling social, watching TV or on your iPad?
👉🏼 How much time do you spend every day moving your body, walking, working out?

Track every moment.

2. EXPENSES
This isn't just for financial reasons, but fat loss as well.

👉🏼 How much do you spend each day or every week on takeout?
👉🏼 Starbucks?
👉🏼 Booze?
👉🏼 Clothes?
👉🏼 Nails / hair etc?

And how much do you spend every week on healthy foods that fuel your body?
How much per month do you invest on support systems like a coach, a trainer or a nutritionist?

Tracking your time and money is going to show you exactly what habits you need to change in order to see that fat melt away.

- Coach Michelle

🎁𝗚𝗿𝗮𝗯 𝗮 𝗙𝗥𝗘𝗘 𝗰𝗼𝗽𝘆 𝗼𝗳 𝗺𝘆 𝗯𝗼𝗼𝗸 "𝘞𝘩𝘺 𝘛𝘩𝘦 𝘎𝘺𝘮 𝘋𝘪𝘥𝘯'𝘵 𝘞𝘰𝘳𝘬 𝘍𝘰𝘳 𝘠𝘰𝘶" here: https://bit.ly/2LYNEaY🎁

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biggest weight loss obstacle

7/10/2023

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How to Eat the Foods You Want Without the Guilt

6/21/2023

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If you want to be able to eat the foods you enjoy, without the guilt and feeling terrible, this quick video is for you!

🔥 Email me (michelle@lucky13fitness.com) for more information on our world-class nutrition coaching programs!

- Coach Michelle

🎁 𝗣.𝗦. 𝗚𝗲𝘁 𝗮 𝗙𝗥𝗘𝗘 𝗰𝗼𝗽𝘆 𝗼𝗳 𝗺𝘆 𝗚𝗿𝗶𝗹𝗹𝗶𝗻𝗴 𝗚𝘂𝗶𝗱𝗲! 🎁

Healthy eating doesn’t have to be boring and tasteless… plus it should be FUN to get together with friends and share a meal! Learn everything you need to know about how to grill delicious, healthy meals!

Download a FREE digital copy here: https://bit.ly/3MiaaYf

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plateau

6/16/2023

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If you’ve been following a health and fitness program for any length of time, chances are you’re familiar with the word “plateau.”

Basically, when someone begins an exercise and nutrition program after a period of relative inactivity and less than supportive nutrition, the results tend to happen pretty quickly.

Most people start feeling better within the first week. By week 2, they notice their clothes are fitting better. By the 30-day mark or so, there’s usually some fairly significant weight loss … 5-10 pounds or more, depending on your starting point.

Unfortunately, what happens next causes a lot of people to lose motivation and even quit their fitness program.

It’s the dreaded plateau.

This just means that the initial rate of weight loss levels off and it becomes harder to keep the pounds melting away as easily as they did in the first month or so.

This is very common. It’s also just a simple fact of human physiology.

You see, when you lose weight, your body requires less energy (i.e. calories) to be burned in order to take care of your day-to-day activities (like walking around, carrying groceries, even breathing). Weight loss is not binary. The more you lose, the harder it becomes to lose more.

Here are a few ways you can keep the weight-loss plateau from tripping you up and holding you back from your ultimate goal:

Adjust. What worked to lose the first 10 pounds 6 weeks ago may not be the same formula to lose the next 10 (which probably will take longer than 6 weeks). You may need to add another workout or physical activity to your weekly routine, and/or adjust your nutrition to continue seeing results.

Be Aware. Scientific research shows that most people overestimate how much they’re moving and underestimate how much they’re eating. This is why it’s important to track key metrics like workouts, meals and water intake. Once you get real about what you’re actually doing, you’ll be more aware … and awareness leads to progress.

Focus On Getting Stronger. Endless miles on the elliptical or treadmill might melt away the pounds initially, but it’s not a proven approach for long-term success. Getting stronger is the single most important thing you can do for your overall health and longevity. It will also help you get more “work” done in less time in your workouts, making them more efficient by burning more calories in less time. When in doubt, choose the dumbbells or kettlebells over the elliptical or treadmill.

If you’ve hit a plateau, don’t get frustrated or lose motivation. Understand that it’s part of the process, and try some of the tips above to get back on track.

--- Coach Michelle

🎁 𝗣.𝗦. 𝗚𝗲𝘁 𝗮 𝗙𝗥𝗘𝗘 𝗰𝗼𝗽𝘆 𝗼𝗳 𝗺𝘆 𝗚𝗿𝗶𝗹𝗹𝗶𝗻𝗴 𝗚𝘂𝗶𝗱𝗲! 🎁

Healthy eating doesn’t have to be boring and tasteless… plus it should be FUN to get together with friends and share a meal! Learn everything you need to know about how to grill delicious, healthy meals!

Download a FREE digital copy here: https://bit.ly/3MiaaYf

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making a new decision

6/14/2023

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Have you ever quit doing something you enjoyed and/or knew was good for you and wondered why?

Well, tough love time today …

You’re the reason why.

Well, not you, per se …

It’s your beliefs.

If you believe that losing weight is difficult and that every time you lose some, it’s going to come back … guess what’s going to happen?

If you believe that every time you join a gym or fitness program, you quit after a few months … then you can almost mark your calendar when you’re going to send that cancellation email.

If you believe that you don’t have time or money to shop for healthy food and meal prep, get ready to see your takeout bills start piling up again.

You see, we create the outcomes we get with our beliefs.

And our thoughts – and thus, our outcomes – are in alignment with those beliefs 100 percent of the time.

Can you change your thoughts, and therefore, change our outcomes?

Well, it doesn’t work exactly like that …

You have to change your beliefs first.
And to do that, you need to make a new decision.

“I’ve decided that losing weight is easy and I’m going to keep it off this time for good.”

“Joining a fitness program is exactly what I need to be happy and healthy, and I’ve decided that I’m going to stick with it this time.”

“Shopping and meal prepping is healthier and cheaper than ordering takeout all the time, and I’ve decided to borrow some time from watching TV and sitting on the couch and put it toward cooking healthy meals.”

So if you’re stuck, chances are you’ve decided to be. Shift your mindset by making a new decision, and you can dramatically and immediately change your circumstances.

--- Coach Michelle
🎁 𝗣.𝗦. 𝗚𝗲𝘁 𝗮 𝗙𝗥𝗘𝗘 𝗰𝗼𝗽𝘆 𝗼𝗳 𝗺𝘆 𝗚𝗿𝗶𝗹𝗹𝗶𝗻𝗴 𝗚𝘂𝗶𝗱𝗲! 🎁

Healthy eating doesn’t have to be boring and tasteless… plus it should be FUN to get together with friends and share a meal! Learn everything you need to know about how to grill delicious, healthy meals!

Download a FREE digital copy here: https://bit.ly/3MiaaYf

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What's the best diet to follow?

6/12/2023

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don't pause your gym membership... do this instead

6/5/2023

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stop hitting the pause button

5/31/2023

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One thing I hear occasionally from clients is that they need to pause their fitness and nutrition program. Maybe they're in the midst of a busy time at work. Maybe they're consumed with renovating their home. Maybe they're going on vacation. Or perhaps, they're overwhelmed with planning a party or family event.
There's a problem with this approach. The pause button is ruining your fitness.
You see, the obligations never stop. Schedules never settle down. And by taking a break when things get rough or busy, the only skill you're building is the skill of stopping.
In my experience, it's much better to learn and develop the skills needed to continue making SOME progress during busy, stressful times ... instead of stopping altogether and starting over again in a few weeks … or months … or never.
Time Management: Plan your next day, including all standing appointments that are non-negotiable, the night before. A written calendar or planner is best.
Forget Perfection: If you look at every episode of not making it to the gym or failing to prepare healthy food as a failure, that's going to reinforce negative beliefs in your mind ... and your mind is extremely powerful. It'll allow you to sabotage your progress if you let it.
A Little Is Better Than Nothing: Every meal or snack could be a little bit better. Strive for perfection, and you're doomed to failure. If you can't make it to the gym for a workout, take 15-20 minutes and get some movement in at home.
You'll be amazed at what a difference these small victories make over time. In pursuing our health and fitness goals, being perfect should never be the goal. Being a little bit better -- and doing it consistently -- is enough.

--- Coach Michelle

does visualisation work?

should you avoid carbs?

stop using 5lb dumbbells!!!!

how to lose weight faster

the biggest fat loss lie

how to readjust your mindset for success

the best weight loss advice

how to stop emotional eating

cheat sheet for losing weight & getting toned

lose weight & drop body fat without counting calories

fat loss success hack

fat loss without counting calories

biggest weight loss obstacle

How to Eat the Foods You Want Without the Guilt

plateau

making a new decision

What's the best diet to follow?

don't pause your gym membership... do this instead

stop hitting the pause button

The #1 Key to unlocking success

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