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Here are 3 tips to help you simplify things.... and these tips will WORK, I promise! - Coach Michelle If procrastination and avoidance are preventing you from reaching your goals, follow this simple tip to get 💩 done.
Take your desired outcome - getting in a workout, sitting down for a healthy meal, or getting in a meditation - and reduce it down to the first 10% of that action. Rather than agreeing to do a 60 minute workout, which can be overwhelming, just commit to setting your foot in the gym. If that’s still too hard, just commit to getting in your car! Break your goal down to such a tiny and seemingly insignificant act that it takes nearly no convincing yourself, but it gets you started. Once you’re in your car, its 1000 x more likely that you’ll turn it on and drive to the gym. Once you’re at the gym, it’s 1000 x more likely that you’ll get in that 60 minute workout. But don’t go for the end result while you’re still sitting on your couch. Break it down into a micro-action and you’ll overcome avoidance and crush your goals! - Coach Michelle 🎁P.S. I'd like to share a FREE copy of my book "Why The Gym Didn't Work For You" with you!🎁 Download a FREE digital copy here: https://bit.ly/2LYNEaY In the book "Why The Gym Didn't Work For You" I’ve shared why the typical path fails so many people, and how my "Train the Brain" approach can be the alternative that offers life-long results and success. I break it down so that you have essentially everything you need to know in order to finally break the yo-yo and embark on your unique, transformative experience. Download a FREE digital copy here: https://bit.ly/2LYNEaY or Get your paperback copy on Amazon https://tinyurl.com/y5rutf8n ✅ FAT LOSS & FITNESS CHECKLIST ✅ Are you doing the 5 most important things for fat loss & improved fitness?? Save this checklist and complete it daily…. You’ll be smashing your goals in no time! 🔥Email me (michelle@lucky13fitness.com) us if you’d like some help and support!! - Coach Michelle When you hit a plateau or get into a rut with your fitness program, it’s easy to blame the circumstances and/or other people.
“Too many distractions.” “Too busy taking care of other people.” “Work is crazy right now.” “My trainer isn’t giving me the right workouts.” In reality, if you’re not getting the results that you want, the only place to look is in the mirror. Most of the time, it’s us … our negative thoughts, limiting beliefs and fragile mindsets. Thankfully, we can work on our mindset and practice improving our thoughts and beliefs … the same way we can learn and practice any physical skill. When you improve your mindset, everything changes for the better. Here are 5 powerful mindset hacks that you can start practicing today to improve all aspects of your life:
- Coach Michelle P.S. 🎁𝗚𝗿𝗮𝗯 𝗮 𝗙𝗥𝗘𝗘 𝗰𝗼𝗽𝘆 𝗼𝗳 𝗺𝘆 𝗯𝗼𝗼𝗸 "𝘞𝘩𝘺 𝘛𝘩𝘦 𝘎𝘺𝘮 𝘋𝘪𝘥𝘯'𝘵 𝘞𝘰𝘳𝘬 𝘍𝘰𝘳 𝘠𝘰𝘶" here: https://bit.ly/2LYNEaY 🎁 I talk and write a LOT about mindset…. It’s so connected to the physical transformation of weight loss and/or improved fitness. One particular concept that is critical to understand is “growth vs. fixed mindset” Check out this short video (< 1 min) that explains the difference between the two, as well as why you need to adopt a growth mindset if you want to succeed. - Coach Michelle Happy May! If you don't mind, today I'd like to share some of the things we've got going on this month... First up, the weather is changing and outdoor grilling can begin! Thank God! Grilling is my absolute favourite way to cook and enjoy a meal. And, since we have decided to completely remodel our kitchen [read: no stove, oven or kitchen sink for 8 - 10 weeks! 😱] we are basically going to be grilling every meal! That said, I wanted to share our Grilling Guide so you can learn how to make mouthwatering meals for you and your family! Click the link below to grab the Guide for free! GRAB THE GRILLING GUIDE HERE Next up, let's take a look at this month's Eniva specials. There's a bunch. The theme is Let's Get Moving! First on the list is actually an extension of one of last month's specials - Creatine. Creatine is pretty much the most researched-backed proven-to-work supplement in all of fitness. It helps improve strength and build muscle, something everyone reading this needs. There's also a lot of new research showing brain benefits. Who doesn't want that?! You can learn more about creatine HERE. And, if you want me to set one aside for you at Lucky13Fitness just reply to this email and let me know. FYI, we only carry the 70-serving size (better deal). A product that goes great with Creatine is Muscle Aid, also on sale this month. When you're strength training hard (the most important type of training for body transformation and longevity) you're bound to have some next-day soreness. My clients and I love Muscle Aid, not only for its performance benefits but also for its "anti-soreness" effects.* You can learn more about Muscle Aid HERE. And, if you want me to set one aside for you at Lucky13Fitness, just reply to this email and let me know. ATP-Pro is a staple in my pre-workout "cocktail." I also put another scoop in my Vibe after lunch. Why? ENERGY! ATP-Pro is made with a clinically tested and patented form of D-Ribose. D-Ribose provides the basic foundation for ATP and facilitates ATP being synthesized by the body. (ATP is the body's primary energy-carrying molecule) Frankly, without D-ribose, there would be no ATP! Taking Eniva ATP-Pro can help your body quickly replace energy levels that have been depleted by hard work, exercise, stress, or health challenges.* You can learn more about ATP-Pro HERE. And, if you want me to set one aside for you at Lucky13Fitness, just reply to this email and let me know. For those who want to clean up and tighten up before Memorial Day weekend, Eniva's classic 7-Day Detox & Cleanse Kit is on sale this month as well. And, as a special bonus, when you purchase the kit through our link or from Lucky13Fitness, I'll hook you up with our complimentary 7-Day Detox Meal Plan & Recipes and 7-Minute Tummy Tightener Workout! Just email me your receipt after purchase if you buy it online. You can learn more about the 7-Day Kit HERE. And, if you want me to set one aside for you at Lucky13Fitness, just reply to this email and let me know. Finally, we've got Memorial Day Weekend coming up... Now is a GREAT time to join us at Lucky13Fitness! Click HERE to learn more about 30 Day Test Drive! That's all for now. :-) Here's to a MAGNIFICENT MAY! Do you get sore when you work out?
Do you think that's a good thing or a bad thing? Some people avoid working out because of soreness... Others think the workout didn't do anything if they're not sore... There's definitely a lot of confusion around soreness. I'm not going to bore you with soreness science today. Instead, I just want to address how to look at it and what you can do about it (if you don't like it or it gets in your way)... First of all, let me be very clear, soreness does NOT indicate a good workout. It also doesn't indicate a bad one. And, some people are more easily prone to getting sore than others, and not just because they're more deconditioned. It's just the way it is for them. I'm actually someone who doesn't experience a lot of soreness even after really hard workouts. Now, don't get me wrong, if I do certain types of workouts I'll definitely get sore... FYI, certain workouts actually elicit more soreness than others. And, that doesn't make them better (or worse) than the ones that don't. But, in general, I typically have low levels of soreness... Now, that's definitely due to some of the things I do around my workouts... I foam roll and stretch daily. I drink a ton of water. I eat enough protein. And, I always take Muscle Aid. 😉 How about you? Do you find yourself experiencing a lot of soreness after your workouts? If so, ask yourself if any of the following could be the reason:
And, if you believe you're training appropriately and supporting your body well and still have some uncomfortable/annoying soreness, then you might want to incorporate Muscle Aid into your post-workout regimen as well. NOTE: I mix it with Chlorophyll+ in my post-workout water. FYI, if you want to give Muscle Aid and/or Chlorophyll +, click on either of the links above and then at checkout use code “Lucky13FitnessSavings” for a $20 savings on your 1st purchase (no minimum order). Your first order will also ship for FREE to your home. And email me directly (michelle@lucky13fitness.com) with any questions! I respond to each email I get, so don't hesitate to reach out! - Coach Michelle You are actually surrounded by your own success all the time, yet you walk around the world not seeing it. You miss what is right in front of your own eyes 👀 because you’re not looking for it…. And you’re not looking for it because you don’t believe it! BELIEVE YOU CAN & YOU’RE HALFWAY THERE! - Coach Michelle Have you ever had a bad day and a friend or family member pulls you aside, looks you in the eye, and gives you a pep talk?
That pep talk has incredible power… It changes your outlook and mindset… and changes a bad day into a good one. There’s a huge connection here to fitness and fat loss. You might have a perfect exercise routine, or a solid nutritional plan….but none of that matters when negative thoughts & limiting beliefs throw you completely off course. That’s why it’s so important to get a coach who can give you a good pep talk…. Not just once or twice, but every single time you need it. And let’s face it, sometimes we need those pep talks pretty often. To remind ourselves that we CAN do it. To remind ourselves that we ARE worthy. To remind ourselves of the goal and WHY we are going after it. A meaningful pep talk can be the difference between reaching your goals and falling short. --- Coach Michelle 🎁𝗚𝗿𝗮𝗯 𝗮 𝗙𝗥𝗘𝗘 𝗰𝗼𝗽𝘆 𝗼𝗳 𝗺𝘆 𝗯𝗼𝗼𝗸 "𝘞𝘩𝘺 𝘛𝘩𝘦 𝘎𝘺𝘮 𝘋𝘪𝘥𝘯'𝘵 𝘞𝘰𝘳𝘬 𝘍𝘰𝘳 𝘠𝘰𝘶" here: https://bit.ly/2LYNEaY 🎁  I just have to brag a little bit about one of our Lucky13’ers- Miwa.
She came to us as a referral from our favourite Physical Therapy group (HDPT), and primarily she was focused on healing some physical injuries. While making tremendous progress in that department, she also learned the power of strengthening her Mental Muscle. Through regular coaching calls, Miwa and I talk a LOT about mindset shifts and how we can reframe negative things into positive opportunities. Miwa shared with me that she had a big fear of flying. This fear was particularly difficult for her, as it was preventing her from flying to Japan to visit her mom. Together we worked on training Miwa’s brain to be stronger, more positive, and solution-oriented. This, amazingly, resulted in her booking a plane ticket to Japan. She recently FINALLY took the trip that she had been so fearful to take for so long. (this isn’t exactly the goal you might have in mind when starting with a personal trainer!!) ANDDDDD…. This is the coolest part: She didn’t use this vacation as a reason / excuse to take a hiatus on her personal training sessions! Yes, that’s correct: She’s in Japan 🇯🇵 on vacation but still found a way (Zoom) to keep up with her training schedule. It all comes down to MINDSET. Miwa has a “success” mindset, so she’s trained herself to look for SOLUTIONS instead of excuses. A “negative” mindset would automatically see all the potential obstacles & use them as a reason to give up. 👍🏼Want a guaranteed way to reach your goals!? All it takes is a shift in your MINDSET & THINKING!!! Comment with the word “MINDSET” if you’d like some help with this! --- Coach Michelle ⚠️ WARNING ⚠️ This video cuts right through the bull 💩 & gets to the TRUTH of why you’re not succeeding. And it might piss you off… but if it does, it probably means it’s true for you. Sit with it, examine your reality, and then make a CHANGE!!! You don’t have to do it alone… we are here to help! --- Coach Michelle Today might be all about the “luck o’ the Irish” but don’t confuse that with using LUCK to help you lose weight & get fit.
❌It won’t happen with luck. ❌It won’t happen by wishing. ❌It won’t happen by guessing. ❌It won’t happen by trying a bunch of stuff you saw in a YouTube or IG video! ✅ It will happen by setting a plan and taking small actions daily! 🤝 Need a hand? Email me (michelle@lucky13fitness.com) the word LUCKY and I'll send some help your way!!! --- 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 Chlorophyll Plus Chlorophyll Plus is one of those supplements I think everyone should take daily. I consider it a "staple supplement" right along with Vibe and Omega. Chlorophyll is truly one of the unsung heroes when discussing the potential of nutrition. Chlorophyll has the amazing ability to protect us from potentially harmful substances like no other food or medicine can.* It supports cellular integrity, naturally cleanses toxins from the liver and bloodstream, supports heart and brain activity, and helps the body rebuild.* Chlorophyll is nature's first gift to mankind, and it remains even more so today! To learn more and order for delivery CLICK HERE. Immune Defense Bundle You were designed to be healthy, to be resilient. Sometimes you just need extra nutrition to support your immune health. The Immune Ultimate Defense Bundle contains specialized ingredients for crucial nutrition when you need it. Designed to support key pathways that impact immune health, it is nature-based nutrition designed to help you be a strong fighter. To learn more and order for delivery CLICK HERE. --- 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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