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49 Years

5/16/2022

Today is my parents’ 49th Wedding Anniversary.

(they got married on the 13th- I love it!)

When I tell people that they’ve been married for 49 years, the response is always one of awe and wonder.

“How do they do it?!” people ask.

“What’s the secret to 49 years of marriage??” I’ve heard people ask both my mom and dad.

When I think about the lessons my parents have taught me over the years, I realize that the “secrets” to a happy marriage are the same “secrets” to a happy life as an individual.

And, they’re most definitely applicable to improving health and fitness… so I’m going to share the top 3 with you here 😁

It’s not always easy: especially today with social media being such a focus of our everyday lives, people only see the “highlight reel” of others. But the truth is, nothing is all “easy.” There are difficult parts to both marriage and fitness.. and the key is to push through hard and stay committed to the bigger goal.

Prioritize and commit: there are myriad things that can serve as distractions to both marriage and fitness…. Work, children, running a business, keeping a home, time with friends and extended family, being tired, tv, social media, etc. IF you want your marriage to thrive and if you want your fitness to improve, you’ve got to prioritize it and commit to it above all else.

Find the right match: most people date at least a handful of people before they find the person they marry. Most people try different approaches to fitness before they find the one that works. Nothing is for everyone… find the one that fits best for you.

There are so many more, but if you start with these 3 you’ll be well on your way to a solid marriage and a solid, strong body of your own!

- 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!

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

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simple trick to a tighter core

5/9/2022

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In a 60-minute training session, you should be hitting every foundational movement pattern: Squat, lunge, hinge, push, and pull.

And because we all want a flatter tummy, you should hit at least two core exercises.

But it’s important to remember that physical appearance is far from the only reason to do core exercises. In fact, it’s not even close to the most important.

We want to train all the functions of the core … so we can protect ourselves from back pain and be able to do all the activities we love from a solid, stable base.

In order to keep us healthy and strong, our core must be able to perform the following functions:

Bracing: Think, someone is about to punch you in the stomach and you need to “tighten up.”

Rotation: If you want to hit a golf ball, tennis ball or baseball better, this is an important one.

Anti-Rotation: A strong, healthy core should be able to resist rotational forces.

Anti-Extension: If you’ve ever seen someone arch their lower back when lifting weight overhead, they either have a weak core, insufficient thoracic extension, or both.

Anti-Lateral Flexion: Strong, stable hips = happy, pain-free lower back :-)

But we’re all busy, and don’t have time to train for more than about an hour. So how are we supposed to cover all these movement patterns and train the multiple functions of our core in that amount of time?

My favorite trick is to combine strength training with core exercises.

For example:

Reverse Lunge To Pressout: Holding a weight at your chest, perform a reverse lunge and when you return to the standing position, press the weight straight in front of your chest. If you don’t feel your abs, call 911. ;)

Squat-Pallof Press Combo: Anchor a resistance band to a rack or door, create perpendicular tension with the band against your chest. Perform a squat, and from the bottom position, press straight out and back without allowing the band to pull your upper body toward the anchor.

Pushup-to-Shoulder Tap: When performing a set of bodyweight pushups, add an alternating shoulder tap to each rep. You’ll want to make sure your feet are wider than your hands, so you can perform the shoulder taps without rotating through your hips.

These are just a few examples of how you can incorporate core work into exercises you’re already doing, so you can save time and get more bang for your buck in your training sessions.

- 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

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eating late at night: good or bad?

5/4/2022

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Last night I didn’t eat my dinner until 9pm.

The day was just that busy and 9pm was the soonest I could get a full meal in front of me.

And boy did I eat.

Lucky for me, my wife is a great cook and she made an Asian-themed dish that included rice noodles, baby Bok Choy, a yummy homemade sauce, and baked salmon.

I had 2 bowls full… and I did it without hesitation.

Why am I telling you this?

Well, a question I get asked pretty often is “Is it bad to eat at night, like after 8pm?”

Folks are worried that eating after the sun goes down will contribute to weight gain.

My answer is always: it depends.

It depends on what else you’ve eaten that day up until that point.

For me, I still hadn’t eaten my dinner- a meal at which I probably consume ¼ - ⅓ of my calories for the day.

Had I just skipped the meal altogether, simply because it was 9pm, I would have been waaaay under my calorie requirement for the day.

[And before you ask, no that isn’t a good thing… No, not even if I wanted to lose weight]

However, most folks migrate toward the fridge or snack cabinet around 8 - 9pm looking for snacks.

Often, this doesn’t have anything to do with actual physiological hunger… but instead boredom, or simply a well-ingrained routine/habit.

And, if that’s the case, it would put you in a calorie surplus which would cause weight gain over time.

So the real question here is not “is eating after 8pm bad?” but rather “why am I eating after 8pm?”

The way to get the answer is to track your food for a few days and get an idea of whether or not you’re hitting your numbers (calories, protein, carbs, fat).

If you need help doing this, just shoot me a message ([email protected]) and I’d be happy to help.

- 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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49 Years

simple trick to a tighter core

eating late at night: good or bad?

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