Blog Archives - Lucky13Fitness

3 reminders

4/29/2022

As we approach the end of the month, here are three reminders to help you make the most of the next one.

If you don’t like your circumstances, change them. Never forget … YOU are in control.
With much power comes much responsibility … so, if things are not going the way you’d like them to go, there is only one person to blame.
Always prioritize helping others. If you make it a habit to lift people up, you will be uplifted, too.

So, if there’s something that needs to change to improve your circumstances … take action and change it.

If things are not ideal, don’t blame others … take responsibility, seek help to improve, and move forward.

Never underestimate the energy exchange in your relationships.

You give what you get.

And if the energy that someone’s giving you is detracting from your best self, then addition by subtraction is the best approach.

You don’t have to “fix” it all today… just take 1 step. One step at at time, and you can guarantee that next month will be better.

- 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

actually, you can 'make time'

4/28/2022

I’ve written a lot about our tendency to say, “There’s not enough time.”

And it’s become sort of quaint or cliche to say, “There’s plenty of time. It’s just a matter of how we choose to spend it.”

But today, I want to take the discussion of time to the next level.

Actually, believe it or not, you can create time.

What?

No, this isn’t “Back to the Future,” and I don’t have a time machine.

You don’t need a time machine to create time.

You simply need to, as my mentor Dave Meltzer taught me, “be a student of your calendar.”

Huh?

In short, look at your schedule… weather that is on your smartphone or on a good ol’ fashioned paper planner.

Look at it with eyes that want to see the “white space” or chunks of time in between other commitments.

These are sweet pockets of time that you can fit in simple but critical tasks.

Have 10 minutes? Foam roll, chop fruit to munch on for the afternoon, or mediate.

30 minutes in between meetings? Boil a dozen eggs for future meals, chop sweet potatoes or any other veggie and put them in the oven to roast, or get in some movement.

Aside from assigning tasks to the white space, here are a few other ways you can make timehappen:

– Delegate one thing that you don’t enjoy doing and/or doesn’t serve you or give you a return on investment

– Stop doing one thing that’s wasting your time (ahem, MINDLESS SCROLLING ON YOUR PHONE, ahem)

– In a previous email, I wrote about priorities. So you can make a list of things that are important to you and crucial to your success. Pick one of those things, and move it to the top of your to-do list. Magically, things that you may have thought were necessary or important (which really weren’t either) will get “crowded out” or pushed off your to-do list, to be replaced by something that will serve you and move you forward.

So yes, it’s impossible to add more hours or minutes to the day. But you can make time for things that matter by better utilizing time in between other tasks, as well as delegating or eliminating things that don’t.

I’ll close with an example specific to your health and fitness.

Think about the last time you skipped a workout, or delayed getting started with an exercise program.

Then, think about the other things you did that day instead of working out or starting an exercise program.

Were those things that you spent your hard-earned time on actually worthwhile? Did those activities actually move you forward, contribute to your well-being, or result in positive change or progress?

If not, make a note of those things and either delegate … or better yet … eliminate them.

And make time – and space – for you.

- 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

are we there yet???

4/27/2022

If you’re a parent you’ll appreciate this … or if you were a kid once, you’ll appreciate it, as well.

Remember those driving vacations when, 5 minutes down the road, the kids were already asking, “Are we there yet?”

It’s currently my life with a 5 year old and 2 year old! 🤪🤪🤪

The truth is, we have a tendency to do this as adults when it comes to getting fitness results.

“How long is this going to take?”

The honest truth?

To achieve your full potential will take the rest of your life.

Not gonna lie to you.

You can, and will, get better with age if you continue working at it and stay consistent.

But don’t get discouraged.

Significant body changes and strength gains can be achieved in as little as 4 weeks.

And actually, there’s an adaptive response in the body that’s triggered after just ONE strength training workout! 😲😲

That’s right, after just one workout, your body produces more mitochondria. That’s a fancy way of saying the cells in your body that produce energy.

The more of those you have, the faster and farther you can go and the more energy and fat you’ll burn.

So what should you do? Go for the immediate result or play the long game?

The best answer is: Both.

Focus on getting 1% better today with the effort you put into today’s exercise… and after a year of checking the daily boxes, you’ll have the long-term benefit of being 365% better!

- 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

good eats grilling guide [gift for you]

4/26/2022

Summer is around the corner…. I can feel it!

Warmer weather, beach days, BBQ’s, vacations, and lots of time spent with friends & family.

One thing we all do more of in the summer months is GRILLING!

Personally, I love using the grill year round…. Its such an amazing way to prepare food.

Often the resistance or fear about eating healthy can be that there’s no flavor and the food all tastes like cardboard.

Grilling solves that problem.

Amazing flavor while being super healthy!

I want to be sure that you’re well versed on how to grill, what to grill, and what the best practices are for making things taste amazing.

Plus there are all sorts of yummy recipes for you to try!

My gift to you, just by clicking this link===> DOWNLOAD HERE.

Just click and you can download a PDF right to your computer.

Hope you enjoy it! Oh, and if you have any questions, please don’t hesitate to reach out… that’s what I’m here for!

- Coach Michelle

2 Simple, free things to help weight loss

4/22/2022

Why do people make things so unnecessarily complicated?

I couldn’t tell ya!

Maybe because they want to feel important and special???

I see this ALLLLLL the time in the fitness industry… people claim that only their program will work. Or only their product will get you what you want.

BULL$#!T

The truth is, there are many things that can help you reach your goals.

And 2 of the most basic, fundamental things are really simple… and FREE!

Ready for me to blow your mind?!

Drink more water
Walk every day

Yup. That’s it.

Disappointed?????

Rolling your eyes???

Well - hold on! Before you stop reading and delete this email, I want to explain…

My guess is that about half of the people reading this did just, indeed, roll their eyes and get a little annoyed or disappointed.

Why?

Because they think it just can’t be that simple.

Moreso, it’s too boring to actually be what works.

See, when it comes to losing weight, dropping body fat, and getting fit, people want some crazy suffersome approach that will make them miserable…

Because they think that if they want their ideal body (which almost feels impossible to reach), then they must do something that equally seems impossible to do.

It’s a really twisted way of thinking…. But I’ve studied human behaviour a LOT, and we humans do a lot of ODD things!

But back to my original point: if you can get past the “unsexiness” of drinking more water and walking daily, these 2 things are truly life-changing.

Aim for ½ your body weight in ounces of water per day.

And aim for at least 30 minutes of brisk walking per day.

There’s so much power in doing small things consistently….and water & walking can be added in by virtually anyone.

Low barrier to entry.. And free!

I’m so sure of this that I can make you this promise:

Weigh yourself today. And then do those 2 things daily for 30 days. Then weigh yourself again.

If there’s ZERO change to the scale, email me and I’ll give you a month of personal training for FREE.

- 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

⚠️ DON’T TRUST THEM!! ⚠️

4/20/2022

⚠️ DON’T TRUST PEOPLE WHO ONLY SHOW YOU THEIR HIGHLIGHT REELS⚠️

Social media is full of people who only share the seemingly-perfect parts of themselves & their lives.

In the fitness world, it’s folks with “perfect” bodies, perfect form, etc.

What a shame. And what a way to skew other people’s perception of what to strive for.

One of the core values of Lucky13Fitness is to promote and teach what’s real.

I’m here to show you what’s REAL. I’m a fitness professional & an athlete. I’m damn strong & I’m proud of what I can do.

But I have limitations. I have a leg length discrepancy, a rotated pelvis, peroneal tendonitis….

All of which result in terrible ankle mobility and difficulty squatting.

Though I’m fit & strong, I have to use things like plates under my heels & an Airex pad to help me squat.

Does it look “perfect” or sexy??

Nah.

But does it serve a functional purpose that allows me to get strong without getting injured….

You bet.

And it’s my reality.

I’m sharing this in hopes that other people who may need assistance, modifications, or other help don’t feel that they can’t be as strong or fit as anyone else.
-
TL;DR: nobody is perfect. We all have our 💩. Don’t trust the highlight reels you see on social. Embrace who you are.
- 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

2 simple & free ways to lose weight.... guaranteed.

4/18/2022

Why do people make things so unnecessarily complicated?

I couldn’t tell ya!

Maybe because they want to feel important and special???

I see this ALLLLLL the time in the fitness industry… people claim that only their program will work. Or only their product will get you what you want.

BULL$#!T

The truth is, there are many things that can help you reach your goals.

And 2 of the most basic, fundamental things are really simple… and FREE!

Ready for me to blow your mind?!

Drink more water
Walk every day

Yup. That’s it.

Disappointed?????

Rolling your eyes???

Well - hold on! Before you stop reading and scroll past this message, I want to explain…

My guess is that about half of the people reading this did just, indeed, roll their eyes and get a little annoyed or disappointed.

Why?

Because they think it just can’t be that simple.

Moreso, it’s too boring to actually be what works.

See, when it comes to losing weight, dropping body fat, and getting fit, people want some crazy suffersome approach that will make them miserable…

Because they think that if they want their ideal body (which almost feels impossible to reach), then they must do something that equally seems impossible to do.

It’s a really twisted way of thinking…. But I’ve studied human behaviour a LOT, and we humans do a lot of ODD things!

But back to my original point: if you can get past the “unsexiness” of drinking more water and walking daily, these 2 things are truly life-changing.

Aim for ½ your body weight in ounces of water per day.

And aim for at least 30 minutes of brisk walking per day.

There’s so much power in doing small things consistently….and water & walking can be added in by virtually anyone.

Low barrier to entry.. And free!

I’m so sure of this that I can make you this promise:

Weigh yourself today. And then do those 2 things daily for 30 days. Then weigh yourself again.

If there’s ZERO change to the scale, email me and I’ll give you a month of personal training for FREE.

- 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

peanut butter & chocolate

4/14/2022

Unless you have a food allergy, who doesn’t love some peanut butter and chocolate?

A Reese’s peanut butter cup was my favorite candy growing up, I’m not gonna lie …

What does this have to do with fitness and strength training?

Hear me out …

Now that the weather is getting nicer, there’s a secret ingredient you can add to your weightlifting program that will be a game changer.

I like to think of strength training as the main ingredient here … in other words, that’s the peanut butter.

Now, peanut butter is plenty good by itself and will work just fine. Same goes for strength training.

But if you add daily walking to your strength training routine? Now, you’ve got peanut butter and chocolate … literally the perfect combination.

Daily walking in addition to your regular strength training program will help you burn more calories and fat, and see the muscle definition you’ve developed from your training.

Not only that, you’ll get some fresh air and Vitamin D, and you’ll be able to clear your head and think.

Like peanut butter and chocolate, it’s a win-win.

Now, if you’re already walking for exercise, that’s great … keep doing it!

But if you’re not including a well-designed, intentional strength training program in your fitness routine and would like to, shoot me a reply so we can brainstorm some ideas for getting started.

- 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

positive energy

4/13/2022

Have you ever noticed that when someone walks into a certain space (like our training studio) with a smile and positive attitude, it uplifts everyone in the room?

On the flip side – and, we’re lucky this is extremely rare in our community – when someone walks in with a bad attitude or negative energy, that also spreads like wildfire?

Energy breeds energy.

I like to think of it this way: With every interaction I have with someone, I have a choice. I can either lift them up or bring them down.

I want to be that person who adds, not subtracts.

I’m always looking to make deposits, not withdrawals.

Not only is it the right thing to do and the right way to be, but spreading positive energy also creates more positive energy and momentum within ourselves.

I like to think of our community as a “superspreader” for positive energy.

The kinder we are to each other, the more positive energy we can create.

And the more positive energy we create, the more successful we all become.

If that sounds corny, it’s not.

Think of a perpetually negative person in your life, and take note of your body language, heart rate, and mood the next time you’re in their presence.

What do you think would happen if you spent less time with those people … and more time with people who lift you up?

Success. Happiness. Positivity. Productivity. Momentum.

Action creates momentum. And positive energy is a prerequisite for both.

- Coach Michelle

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

My guarantee [not what you think]

4/12/2022

Ben Franklin famously said “in this world nothing can be said to be certain, except death and taxes.”

Well, I’d like to challenge Ben on this one…

Another thing that I believe to be certain, and will in fact guarantee, is that any goal you delay achieving until tomorrow will be exponentially harder to reach.

Let me give you an example.

If your goal is to lose 10lbs, the more you delay that goal into the future, the harder it will be to achieve.

Saying things like

“I’ll start when work gets slower”
“I’m going to wait until after my vacation to begin my weight loss journey”
“I’m too busy now, but maybe in a few months I’ll be able to dedicate more time to losing this weight.”

is only exponentially making the goal more difficult. It will take MORE effort and MORE time to reach the same goal.

This is because the habits that got you the 10 extra pounds in the first place are only growing to become exponentially harder to break with every passing day.

Starting your weight loss journey today instead of 3 months, 6 months, or even a year from now could mean saving yourself months and months of effort at reaching that goal.

Plus, waiting extra time only gives you more opportunity to dig yourself further into the hole. Would you rather have to lose 10lbs or 20lbs?

So, whatever excuse you’ve given yourself for delaying the journey to get what you want, I’m here to tell you IT’S NOT WORTH IT.

START TODAY.

And, by the way, starting doesn’t have to be BIG. Starting doesn’t have to be SCARY.

Starting can mean putting a veggie on your plate at the next meal.

Starting can mean walking around the block just once.

Just begin.

(You’ll thank me later)

- 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

priorities

4/11/2022

A mentor of mine has a saying that I like.

“Don’t do things that suck.”

That’s one of the main reasons I started a business … so I could stop doing things that sucked … and decide what I did and didn’t want to do.

It took me a long time to get there … and to be honest, it’s still a daily struggle.

Don’t get me wrong … mopping the studio floor and taking out the trash and recycling aren’t my favorite activities. And when I have some help, those are two tasks that I prefer to delegate.

But when I do those things, I do them to the best of my ability and with a positive attitude … not with a chip on my shoulder.

Because if I carry a grudge about having to do those things, the negative energy will spill into the next thing that I really love to do … coaching clients, creating valuable content, marketing a new program that has the potential to change lives.

In order to get good at this, we need to have priorities.

If you have kids and watching them play sports is a priority, it becomes crystal clear what steps need to be taken in order to make that happen on a regular basis. Delegate tasks that are in the way, for example, or creating a more flexible schedule.

If losing 10 pounds and having a flatter stomach is a priority, then there need to be supportive actions taking place that will make that happen … as opposed to just wishing that it will happen.

Setting priorities is a game changer … and having a powerful “why” can create the motivation and momentum that you need.

A new season has just begun. What are you going to prioritize over the next thirteen weeks to be healthier and happier?

Reply back and let me know.

- 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

N + 1

4/4/2022

I’ve never been good at math… in fact it was always my most difficult subject in high school and college.

I distinctly remember crying my way through calculus during my freshman year of college.

BUT!

One simple mathematical concept that has always stuck with me, and has widespread application when it comes to fitness, coaching, and life improvement overall.

N + 1

For the purposes of today’s message, N = what you’re currently doing, when it comes to efforts toward your weight loss / fitness goal.

Let me back up a minute…

Sound familiar: we get so caught up in the false assumption that we need to do 100 different things all at the same time, if we want to improve our bodies and reach our goals.

Keto
Intermittent fasting
HIIT
Cardio
Pilates
Yoga
Juice cleanses
Strength training
Sleep more
Drink more water
Decrease stress
Eat better foods

The list goes on and on….

But doing ALL of this at once… well that’s nothing more than a surefire way to overwhelm yourself and give up.

In fact, all you need to do is N + 1.

Just add 1 more thing into what you’re already doing….

Add in just ONE action each day.

Once a few weeks goes by, and you’ve got that under your belt, it becomes part of the N.

Then you repeat N + 1.

Add one more thing.

Continuing along like this is a muuuuuuch simpler, easier, and more successful way to build a life full of habits that will get (and keep!) the body you want.

Take it from me- the woman who’s always hated math…. This formula is definitely one worth paying attention to! 😉

- Coach Michelle

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

Author

Michelle 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.

Michelle is also a featured fitness writer for Runner's World, 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 Tabata 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.
Contact Michelle

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Lucky13Fitness 23B Cambridge Street, Burlington, MA 781-413-5543

A unique, transformative experience integrating training, coaching, and individualized guidance toward an ideal lifestyle.

🏳️‍🌈 We are an LGBT family owned business and welcome everyBODY into our community 🏳️‍🌈

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