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PERFECT WAY TO START THE DAY?

9/22/2020

Fresh berries and almond butter is a yummy and healthy way to start the day.
There are a few key reasons why this breakfast option is one of the best, especially if you’re trying to lower body fat, or maintain a healthy body fat level:

This meal is low in sugar, so it won’t kick off the insulin rollercoaster that makes fat loss so hard.

It’s packed with healthy fats and protein to keep you feeling full for hours.

Antioxidants and lots of other nutrients make it an excellent option for breakfast (or anytime!).

It takes about 1-2 minutes to make!

You can throw in whichever berries you like…. About ½ cup each, and top with 1-2 tablespoons of almond butter.

NOTE: Peanut butter is not equivalent, as peanuts aren’t actually nuts and don’t offer all of the great nutrients that almonds do. A good alternative would be cashew butter.

Give it a shot and let me know what you think!

- Coach Michelle

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The Top 5 Workout Mistakes

9/21/2020

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If you’re going to the gym to tone up, get stronger, or feel better in general, GOOD JOB! Making the consistent effort is the most important part… it will strengthen this new habit that will last a lifetime. But...

You may be making some mistakes that are limiting the results you’re expecting to see.

I’m not gonna lie, I’ve fallen into these traps myself in the past. But, overcoming these common pitfalls could lead to tremendous progress— the progress you’ve been so eager to see transpire!

What are the most common workout mistakes?

1. Starting Off Fast

If you’re coming off of an injury or you’re new to the workout scene, you may have the tendency to bite off more than you can chew.
And if you’re doing too much, too soon, it could lead to injuries and slow down your results. If you really want to take your results to the next level, doing less may do more for your body. Adapt your plan to get the best results.

2. Relying on Cardio
There are a lot of people who strictly rely on cardio for weight loss. Although this was popular back in the 80s and 90s, it’s not as practical today.
Nobody wants to do what I call “gerbil cardio” - meaning long slogs on a piece of cardio equipment for no reason other than the hopes of fat loss.
It’s actually completely unnecessary.

Building muscle is going to boost your metabolism and give you faster results.
This doesn’t mean that cardio isn’t important—it has a time, place, and protocol - it just shouldn’t be the main focus in your training plan.
Lifting weights AND doing the right type of cardio will give you the best outcome.

3. You’re Too Busy Isolating

There are a lot of people who focus on just one muscle group at a time when working out. Although not bad, since you are developing lean muscle mass…it could eventually limit your results as time goes on.
The best use of your time to get results is doing compound exercises. These exercises, which focus on multiple body parts, are great for expending calories and toning every muscle in your body.
Instead of just developing a specific muscle group, you’re going to work your back, abs, and chest at the same time. Compound exercises are great for developing better strength and stability, and may your time at the gym be spent more efficiently.

4. Not Focusing On Your Nutrition

If you’re working out hard, but you’re not fueling your body with the right foods, you’re basically negating the impacts of that workout.
Proper nutrition is one of the keys to recovering from a tough workout, which ultimately gets you to your goals faster. Finding the right nutrition plan for you, one that encourages lean proteins, healthy fats, easily-digestible carbs, and complex carbs may take your training—and your results—to the next level.

5. Listening to the Wrong People

Everyone believes they can be a personal trainer—especially those that have been working out for a long time, or who have 10,000 followers on Instagram 🙄 But what works for them, may not work for you. This is why you should seek the help of a professional—to design a training program that’s appropriate for your age, activity level, and goals. Although people mean well, sometimes it’s best to ignore the wrong advice, and implement the right tactics to keep your progress moving in the right direction.

If you’re not seeing the results you’re expecting from your current training, you may realize that you’re making some of the above mistakes.
Recognizing and correcting them could help you take a big step toward making significant changes to your body and life!

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How to Beat Your Sweet Tooth

9/14/2020

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The danger of the sweet tooth is totally a real thing… It’s a topic that has come up hundreds of times with clients in my 10 + years of Coaching.

I bet you know someone who has a wicked sweet tooth… it might even be you!

Who knew a single tooth could pose such a threat to your fitness and wellness goals?! 😜😜😜

Here’s how I advise my clients:

Beat your sweet tooth to the punch. Plan to include yummy (and healthy) sweet parts to your meals. For example, start your day with one of the BEST things you’ll ever taste (I promise).

It’s called The Protein Breakfast Cookie.

It’s wonderful for 3 key reasons:

1. The best part about it is that you can add in things to satisfy your sweet tooth.

Berries
Honey
Cacao powder
Semi-sweet chocolate chips/chunks
Banana

2. The other wonderful thing is that you’re starting your day with a big serving of protein, so you’re less likely to have the sweet tooth strike later on in the day. (THIS is what I suggest for the best quality and great tasting protein powder). Keeping yourself satiated (full) is critical if you’ve got a sweet tooth.

3. You will never get bored with this breakfast because you can always switch it up and change the add-in’s.

Planning ahead and purposefully and carefully adding the right sweets to your meals will help satisfy your sweet tooth without destroying your fitness goals.

- Coach Michelle

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The SECRET WEAPON For Success

9/12/2020

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I’ll get right to it: the secret weapon is showing up.

Don’t worry about getting the “perfect” workout. Trust your training program. Trust the process.

Just show up consistently and you’ll have success, guaranteed.

Showing up, no matter what kind of day you’re having, develops discipline and mental toughness. It also develops a strong and resilient body.

Showing up with consistency is literally the Secret Weapon to all success.

Our world class Coaches are ready to hold you accountable, make sure you show up, and help you transform your body and life.

Email me at [email protected] and let’s get YOUR transformation started!

- Coach Michelle

DISCLAIMER: 📸 taken pre-COVID. We currently adhere to strict guidelines including masks being worn both by Coaches and members.

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Cheesy but True

9/11/2020

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I’m sure you’ve heard the saying

“Tough times don’t last, but tough people do.”

Cheesy, right?

But it’s also 1000% true.

Tough times suck...no matter what they are.

It takes tenacity and strength (both mental and physical) to get through.

Tough people don’t give up when something gets uncomfortable, hard, or even tragic. Tough people dig deep, find inner purpose, and remind themselves that even in the greatest hardship and tragedy is a silver lining and a slice of good. Tough people find a way to be resilient.

How? How do tough people make this cheesy sounding phrase absolutely true??

Well, being tough is not some superpower or trait reserved for certain people. Being tough enough to outlast tough times stems from building the right habits into your everyday life.

The same consistency with which you build a habit of exercising, making healthy food choices, and practicing self care is what will carry you through the most difficult challenges of your life. It builds discipline, grit, and resolve.

Training your brain and strengthening your mindset are useful not only so that you can drop a few pounds and fit more comfortably in your clothes…this work will also pay off in so many other areas of life, including when times get tough.

- Coach Michelle

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PERFECT WAY TO START THE DAY?

The Top 5 Workout Mistakes

How to Beat Your Sweet Tooth

The SECRET WEAPON For Success

Cheesy but True

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