Blog Archives - Lucky13Fitness

I'll NEVER Do That Again!

6/28/2021

An avid former skier, Jean had previously suffered a knee injury that kept her off the slopes since 2014. She told me about this when she came for her assessment, prior to the Transformation program. I asked her about her exercise history and she mentioned skiing, saying "I'll never be able to do that again."

Jean worked really hard in those first 30 days with us, losing 10 pounds and 7 inches. She felt and saw enough results to stick with it... and she became a member of Lucky13Fitness, attending 1 semi-private personal training session per week & following our Nutrition Coaching guidelines.

In February of 2017, she emailed me to tell me that she was down 21 pounds.... an amazing feat in just 6 months.

But it wasn't until just a few short weeks ago that I felt Jean REALLY hit an amazing feat. She literally did something she thought she would NEVER do again... something that would be an impossibility for her, after her injury. She went skiing for the first time in 4 years!!!

I could have NEVER convinced Jean when she walked into our studio for the 1st time, back in August 2016, that she would eventually ski again. I could have never convinced her that something she saw as impossible could be possible once again.

What we did to Coach Jean, and what Jean did to help herself was take it 1 day at a time. Put in a 100% each and every day, working hard and never giving up.

Small efforts add up to enormous successes. They did for Jean, and they can for you too.

I challenge you to think of something that you deem impossible for yourself... something you wish for, or long to do....

Commit to taking small steps, one day at a time, to try and make the impossible possible. You never know what could happen!

- Coach Michelle

Sticktoitiveness

6/26/2021

Today, I'd like to share some thoughts about a trait that is absolutely essential to transforming your body and health.

Perseverance. The willingness to "stick with it." Or, as my wife calls it, “sticktoitiveness.”

The grit to keep going when things get a little uncomfortable or when obstacles come your way.

In truth, I think most people embody this trait … but most people only apply it when doing something that has great importance.

Let’s face it … nothing in life worth having is easy all the time. But when the thing you want means a lot to you, obstacles aren’t nearly as likely to hold you back.

So, let me give you a few thoughts on Perseverance that may be of some value:

💥There will be challenges along the way. Know that going in, and accept that if you want the highs, you need to be willing to navigate the lows.

💥Along those same lines, seeing those challenges as ‘the price’ has always helped me. Knowing that you might be willing to do what others won’t makes the process more meaningful and the goal that much more important.

💥How you handle adversity dictates much of your success. The longer you spend dwelling on the last loss, the more it distracts you from the opportunity at hand.

💥Embrace the challenges and don't beat yourself up over the failures.

If your day got away from you and you couldn't make it to the gym, do 20 minutes of movement at home. If you went overboard on your cheat meal, reel it back in. If you indulged at dinner, try fasting until lunchtime the next day ... or ask your trainer or coach for a healthy detox plan to follow for a couple of days to get back on track. But whatever you do, don't give up.

Perseverance is the price of admission to everything that’s truly important to you.

- Coach Michelle

1% Better

6/26/2021

There are a few common mistakes that most people make when they start a fitness program. I know, because I've been helping people lose weight, move better, feel better and look better for years ... and I've also seen people fail.

For most people, starting a fitness program usually involves making many drastic changes to their lifestyle all at once.

They go from being inactive for months -- or even years -- to working out 6 days a week.

They go from the pizza-and-bagels diet to eating nothing but greens and wild-sourced fish and whole grains (no sweets, no alcohol, no red meat, etc.)

And sadly, most people who do it this way fail. Or rather, they stop before they get a chance to enjoy any success.

There's a better way.

At Lucky13Fitness, we call it the 1% rule.

Just be 1% better than you were yesterday.

Move a little more. Eat a little better. Stress a little less. Sleep a little more. Drink a little more water. Eat a little more veggies.

The list goes on. But in my experience, if you strive to just be a little better every day, these small changes accumulate into massive, long-term success.

To those who are skeptical of this approach I say: if you improved 1% every single day, by this time next year you’d be 365% better than you are now.

Remember, there is no perfect workout or perfect diet.

There are no magic pills. You will not find the perfect plan on Instagram. There is only you and the circumstances of your life as it is today.

If you want to make it a lot better, you have to start by making each meal, each physical activity, each night of sleep just 1% better. If you do that most days, you will reach your goals.

Achieving the best version of your health and fitness is really just an accumulation of small decisions and simple strategies that you practice over time. Don't try to be perfect. Just try to be a little better.

- Coach Michelle

only pay AFTER.... IF you like it?

6/17/2021

Ok, I want you to imagine that you go to a restaurant, they serve you dinner, and then AFTER it's over, they ask you if you LOVE it...

If you say YES, then you pay for it... but if not, then you pay NOTHING.

OR...

Imagine going to a movie, and if you hate it... then you pay NOTHING.

That is EXACTLY how the “30 Day Test Drive” works. You have a chance to join Lucky13Fitness and become a member for 30 DAYS... Experience EVERYTHING, and then AFTER it's over... you decide if you want to pay or not.

That way, you get to judge us... let me know if your experience is worth 10X the price of membership.

If it is, then I'll bill your credit card for the membership...if not, then email me, and you'll owe nothing.

That way you have NOTHING to lose... and you're guaranteed to get the BEST of everything we have to offer!

Sound MORE than fair? Cool, then APPLY HERE or hit Reply and let me know your questions.

- Coach Michelle

I Completely Disagree

6/17/2021

There's a saying, "Don't sweat the small stuff," that I completely disagree with. In fact, I believe we should be doing the exact opposite of what this saying suggests.

We should Celebrate the small stuff. We should be grateful for small victories. Meaningful, long-term change ALWAYS happens with small victories, one at a time. Be grateful for those victories, and celebrate them.

If you couldn't make it to the gym because of your work schedule or traffic, but did a short workout and/or stretching routine at home ... that's a victory, not a failure. Celebrate it.

If you went out to dinner and the food choices weren't perfectly in line with your goals, but you made the meal "a little better" by skipping the starch and doubling up on veggies ... that's a victory, not a failure. Cherish it.

If your goal is to lose 30 pounds in the next year, but you've only lost 5 so far, don't beat yourself up about how far you have to go. Be grateful for the small steps you took TODAY that moved you closer to your goal.

Recognizing small “wins” and celebrating them is a pivotal part of any transformative journey. It is what will keep you energized, focused, and determined to make it all the way to the finish line.
What small wins can you celebrate today?

- 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

Why I Have 5 of the Same Shirt

6/15/2021

If you’ve been reading my emails for any length of time, you’ll know that I am a HUGE believer in Training the Brain & strengthening the mental muscle.

In fact, I think it’s the missing link to fitness success.

I’m so passionate about Training the Brain that I even wrote a BOOK about it.

(You can grab a free copy here.)

I’ve written a LOT about mindset, but one of the most critical things about Training the Brain is that, just like any other muscle of the body, it takes many “reps” and “sets” over the course of time to get the muscle strong & optimally functioning.

Just as 1 squat won’t give you the perfect A$$, meditating or writing gratitudes for 1 day won’t give you an ironclad mindset.

But, if you follow a well structured strength training program that includes squats, and you continually progress the program to keep your body challenged….. Well, you’ll probably have a pretty nice looking A$$.

Similarly, if you have a mindset routine that you regularly follow, made up of things like gratitude practice, reciting a mantra, meditation, deep breathing, listing wins, listening to uplifting music, surrounding yourself with positive and uplifting messages….. Well, you’ll probably have a pretty awesome, positive mindset.

One of the things I include in my brain training routine is putting messages of positivity all around me.

My friend Heather gave me a tank top that says MINDSET IS EVERYTHING.

I love it. It’s comfy… and every time I wear it, I’m reminded that my mindset is critical to my success.

I noticed that on the days I wore the tank top, I was in a better mood, I was more focused, and I felt more productive and successful.

So, I bought 4 more of the exact same tank top.

Now I have 5 of the exact same tank tops, and I am often seen wearing them day after day.

This is a great example of how I work daily to keep my mindset positive & remind myself that building a strong mindset is a constant effort….I must work at it every day.

If you want a great body, you’ll have to work at it consistently… first to get it, and then to keep it.

The same goes for your mindset.

I challenge you to do something today to become stronger in body and mind.

- Coach Michelle

We. Are. PROUD.

6/15/2021

June is 🏳️‍🌈PRIDE🏳️‍🌈 Month, and I’ve been seeing all sorts of celebration & support of LGBTQ folks everywhere I look.

This makes me 😁😁😁😁😁

It sure does feel good to know that there are individuals, institutions, corporations, small businesses, political figures, and more that support equality, and who want to lift up the LGBTQ community.

In my adult life, I have witnessed some of the biggest advancements for our community take place…..two of note are Marriage Equality being passed by the Supreme Court and the end of “Don’t Ask, Don’t Tell.”

The first of these two personally affected Jen and I, as it made our marriage legal beyond Massachusetts and throughout the USA.

We have come a long way, yet we still have miles to go.

Every June, I am filled with a renewed sense of PRIDE… I’m proud of who I am, my marriage, my children, my business, my LIFE.

And it might sound funny or odd for me to be taking time to write about this & share it, but I truly believe that it is the very act of being proud of oneself - both internally and out loud - no matter what, that advances human nature to be more loving, caring, and understanding.

When people stand up for who they are, when they are proud of who they are, their light shines brighter.

Imagine if each one of us had the courage (and the right mindset) to let our light shine as bright as possible??

We would overcome all of the darkness and hatred in the world.

Being proud of who you are not only benefits you, but those around you… especially the young people in your life..

Jen and I make certain to set an example of having a positive self image for our young children, so that they may develop it for themselves as they grow.

Today I challenge YOU to take inventory of who you are….all that you embody… and embrace it.

Celebrate it.

Sure, you might have a few things you’d like to improve about yourself.

So do I.

But in order to love that future self (10lbs lighter or 2 pant sizes smaller), you need to love who you are today.

Let the spirit of this month move you to be proud of YOU!

🏳️‍🌈Happy Pride!🏳️‍🌈

- Coach Michelle

June

6/12/2021

Happy June, and Happy Pride! 🏳️‍🌈

Summer is pretty much here, and I'm super excited about it.

Last summer was certainly a big change for all of us. I'm looking forward to getting back to some normalcy this summer.

We're already seeing lots of familiar faces coming back to Lucky13Fitness. And, we're welcoming some new faces, too. 😁

I thought I'd take time today to update you on our June specials…

Let’s start with our supplement specials, there are two:

1) Product of the Month: Save 10% on Digest-EZ. I'll share more on this in an upcoming dedicated newsletter, but in the meantime here's the gist...
The body requires enzymes to properly use the nutrients provided in food to support overall health.* If proper enzyme levels are not present, many vital nutrients from your food will go unused by the body. Eniva's Digest-EZ® is a digestive supplement that has been formulated to aid the body's natural process of digestion. Its combination of digestive enzymes, herbal components, activating alfalfa nutrients, and the metabolic enzyme Catalase provide a scientifically balanced formula that aids in healthy digestion and overall body health.*
CLICK HERE TO LEARN MORE ABOUT DIGEST-EZ. You can order online for delivery or just reply to this email if you want me to have one set aside for you to pick up at Lucky13Fitness.

2) Pack of the Month: 7-Day Detox & Cleanse Kit. This kit was on sale last month as well. Eniva decided to keep it going in case you missed it. Post Memorial Day is a great time to use it!
CLICK HERE TO LEARN MORE ABOUT THE DETOX KIT. You can order online for delivery or just reply to this email if you want me to have one set aside for you to pick up at Lucky13Fitness.

Next, we've got a great summer special going on for those of you who want to get back to working out (in-person or online)...

Our membership is quite comprehensive - you've got a ton of support available to you!

First and foremost, you can always choose whether or not to train virtually or in-person….feel free to fluctuate from day to day and week to week!
Our 1:1 private training is scheduled individually between you and your Coach. Our semi-private sessions are scheduled as follows:

6am Tuesday & Thursday
7am Tuesday & Thursday
8am Saturday
9am Saturday
10am Saturday
5:30pm Monday, Wednesday, Thursday
6:30pm Monday & Wednesday

In addition to your training sessions, we will write any additional programming you want for workouts at home, travel etc. You will also have access to tools & Coaching to help with your nutrition plan. You will receive one private Coaching Call with me per month, and more if you need.
Plus, if you choose our Silver or Gold Memberships, you will get a Customized Nutritional Analysis (to uncover key info on how you can best eat to support your goals), accountability & success check-ins (to make sure you’re doing all the things you need to reach your goals), Customized Supplement Plan (to fill all the gaps between what you eat & what nutrients you should consume on a daily basis.

And, there are several other member benefits such as our Follow Along Workout Library, weekly Mindset Message videos, Workouts of the Week, as well as daily connection/community in our private Facebook Group. We also provide meal plans, recipes, grocery shopping lists, and more.
Memberships start at just $269//month which is quite the bargain for such a personalized program, but this summer you give our Silver Membership a try ($449 value) for FREE!
Yes you read that right!
Work with us for 30 Days... We GUARANTEE Your Happiness, or Your Money Back!

If you want to take the 1st step on your fitness journey and get started, but you have hesitation about how it might go, or if it will work.... we make it EASY to take that 1st step with no fear. We have a 100% Happiness Guarantee! If you're not completely happy as a member of Lucky13Fitness, we will give you your money back!.
To get started just shoot me a message: [email protected]
Of course, if you have any questions please let me know.
Have a wonderful week!

- Coach Michelle

Consistency

6/10/2021

One of the most misunderstood aspects of a true body/life transformation is Consistency. You have to show up. Every day. And take actions that lead you closer to your goals.

I can't tell you how many people get tripped up on this step. Why? They think that transformation requires perfection. They think they have to do a whole lot of unsustainable things 100% of the time in order to see results. That's not how transformation happens. Actually, it happens one small step at a time. And it happens with consistency.

What does this mean? It means reframing your perception of what's necessary ... and making things simpler.

Here are examples of unsustainable goals that, more often than not, will lead to failure:

❌ I will work out 6 days a week.
❌ I will stop eating carbs.

[SIDE RANT: people don’t realize that fruits and veggies also fall into the “carbs” category, so they don’t even really mean they’re giving up carbs…. What they really mean is that they’re giving up processed & more starchy carbs]

Here's how we might reframe those goals to make them more attainable ... and thus, more likely to yield results:

✅ I will perform 1-2 strength workouts per week and 1-2 conditioning workouts (even if one or more of those workouts is at home, with the program prescribed by my coach).

✅ I will combine my (processed / starchy) carbs with exercise. (This means, eat a little more of them in your meals following a workout, and a little less in all other meals during the day.)

Here's the thing: For most people, following these two simple principles 80% of the time CONSISTENTLY will result in a major transformation in 6-12 months.

Unfortunately, you've been inundated with bad information and indoctrinated by online gurus who've sold you a bill of goods ... and convinced you that in order to see results, you need to exercise 12 hours a week and starve yourself. There's a better way ... and a more successful way. Just pick a couple of things you can easily do EVERY WEEK, and do those things EVERY WEEK. Then build from there. You'll be amazed ... less really IS more.

- 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

What Do You See?

6/8/2021

When presented with an opportunity, people generally see one of two things….the positives or the negatives. The lens through which they see ultimately affects whether or not they seize the chance. For example, someone offers you the opportunity to take a 1 week vacation at their Nantucket home….they ask and need an answer right away- are you in, or not?

If you are a person who sees positives, you’ll immediately realize that this could be a wonderful chance to unplug from work, visit a new place, enjoy different food, meet new people, and unwind. You’d immediately say yes.

If you’re a person who sees negatives, your mind would immediately run through a list of all the reasons why you should say no:

What if you can’t get an ideal ferry time?
What if it rains the whole time you’re there?
You don’t even want to think about being in a bathing suit right now.
What if a work meeting pops up that you can’t miss?

Thinking about all of these things overwhelms you, so you’d probably politely decline.

Albert Einstein said "The most important decision we make is whether we believe we live in a friendly or hostile universe."

The person who tends to always think about the negatives is a person who believes they live in a hostile universe. Things tend to always go poorly, bad things happen, and most people are out to get you, or just aren’t kind.

The person who thinks about the positive things believes they live in a friendly universe. Things go smoothly most of the time, and most people are genuinely good. Sure, there are negative and unfortunate things in life, but there’s always a silver lining if you look for it.

HUGEEEEEEE difference in mindset.

Could the negative person’s worries actually manifest? Sure. But the positive thinking person would look for ways around the hiccups, and probably even use them as opportunities to learn something or have an unplanned adventure.

I think Einstein was right- the most important thing is what we believe about the universe in which we live. It dictates what we see in every single opportunity presented to us. Life is happening every day, and it waits for nobody. So if there’s something you want...don’t talk yourself out of it with a list of potential negatives. it’s on YOU to sharpen your mindset to see the positives and go for it!

- 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

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 🏳️‍🌈

Lucky13Fitness is a registered trademark of Densmore Fitness, LLC. All rights reserved.

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