Blog Archives - Lucky13Fitness

Give Me 30 Days?

10/26/2020

I'm taking 3 people for our "30 Day Test Drive" and personally giving them even more Coaching to make absolutely certain they see tangible results in the 30 days.

The #1 reason why people give up on losing weight and becoming more healthy is lack of results. Our 30 Day Test Drive guarantees you’ll see positive improvements and changes… which keeps you motivated and excited to continue your transformative journey.

You don’t have to take my word for it, though…. Check out our latest Success Story:

In just 30 days, Jenn:

Focused on eating more protein

Had more consistent workouts and stretching

Pushed myself to work harder during my workouts

Sweated a lot more and am feeling stronger

If you’re interested, reply with “RESULTS” and I’ll send you the details.

- Coach Michelle

This is EVERYWHERE

10/26/2020

I just got back from spending a long weekend away with my family (to celebrate my 39th birthday) in Bar Harbor, Maine.

We spent a lot of time outdoors walking, hiking, and enjoying the gorgeous scenery.

The most memorable part of the trip was a hike we did called Bubbles Nubble… a 3ish mile loop that had 3 peaks and provided AMAZING views. [check out the photos]

It was memorable for 2 reasons:

Chase (our 3 year old son) hiked the entire thing on his own… including some pretty tricky scrambles up granite rock. We are pretty damn proud of him.

The second reason was the inspiration for this email:

It served as a reminder that in a world that seems to be dominated by COVID, political divisiveness, rioting, racism, and more dark shit…. Beauty is around us, EVERYWHERE, all the time. We just need to know where to look for it.

If the only place you look is on your social media feed and TV, you’re not going to find much beauty.

Good news doesn’t sell. Get mired in the negative stuff and you’d actually start to believe that the world is a horrible and depressing place. And those feelings can cause you to act in ways that sabotage your health, fitness, and wellbeing. But this belief that the world is a horrible depressing place couldn’t be more further from the truth.

Standing at the top of North Bubble, looking out into Jordan Pond and Eagle Lake, I felt the magnitude of the Earth’s beauty and wonder. I felt so small… and engulfed by a world so large, so majestic, and SO able to withstand the bad news of the day. It was the most comforting thing I've felt in a while.

Nature is a powerful antidepressant, and if you’ve been feeling at all down lately, I strongly recommend you get lost in the woods for a little while and be reminded that beauty is all around you.

- Coach Michelle

Vitamin D

10/20/2020

If you've been reading this newsletter for a while, you know we're all about health and taking preventative health measures.

Heck, that's our primary reason for working out and "doing all the things" - we're not doing them for beach bodies! 😉

Since March, we've been preaching about keeping your immune system strong to reduce your risk.

While some people who "do all the things" have gotten sick, it's not as common. Most people who are affected have had previous conditions and just don't take great care of themselves.

We must focus on good nutrition, getting plenty of rest, performing regular exercise, managing stress, and taking efficacious supplements.

We believe Vitamin D should be near the top of the supplement list. We put Vibe at the tip-top.

There have been several reports over the last few months regarding the use of Vitamin D. Even Dr. Fauci finally agreed.

And, here's something I recently read from Harvard Medicine:

There is some evidence to suggest that vitamin D might help protect against becoming infected with, and developing serious symptoms of, [C-19]. We know, for example, that people with low vitamin D levels may be more susceptible to upper respiratory tract infections. One meta-analysis found that people who took vitamin D supplements, particularly those who had low vitamin D levels, were less likely to develop acute respiratory tract infections than those who didn't.

Vitamin D may protect against [C-19] in two ways. First, it may help boost our bodies' natural defense against viruses and bacteria. Second, it may help prevent an exaggerated inflammatory response, which has been shown to contribute to severe illness in some people with [C-19].

We all know that our bodies make Vitamin D when we get sun exposure. We also can get Vitamin D from foods such as fatty fish and egg yolks.

However, the number of people with Vitamin D deficiency is pretty high...

My Minnesota friends will be interested to know - a winter study of Allina employees found 60 percent had low Vitamin D levels, 30 percent were very low and 6 percent were profoundly low.

As a matter of fact, people who live at latitudes above 37 degrees north (the shaded area in the image below) make little, if any, vitamin D from the sun for nearly half the year in (our fall and winter months). Other than the season, factors that influence synthesis and UV exposure include the length of the day, cloud cover, smog, skin melanin content, pollution, and sunscreen.

That's why we take supplemental Vitamin D.

It's no coincidence that, with the change of the season (here comes "flu season") that Eniva Health is promoting their Liquid Vitamin D this month...

Save 20% at Lucky13Fitness (just reply to this email and I'll have it set aside for you) or online HERE (for delivery).

Let me know if you have any questions.

- Coach Michelle

"but will it work for me?"

10/12/2020

I just Googled “how to lose fat” and it came up with 675,000,000 in 0.52 seconds.

😲😲😲

The first article that came up was titled “The 14 Best Ways to Burn Fat Fast”

You get my point- there’s a LOOOOT of information out there when it comes to fat loss. Unfortunately, I think there’s a lot of people who hit up a Google search, click on the 1st result they see, and give it a go.

Now, it might yield them some success, especially in the first few weeks. (This is simply because making change - ANY change - almost always yields a result.) But aside from that, I’d place a heavy bet on the fact that long-lasting change isn’t gonna happen.

Why am I so sure about this?Because the important question that most folks do not ask before they start a weight loss, fat loss, or fitness program is

“But will it work for me?”

In other words: Is this program or approach conducive to my lifestyle? Does it match with my current fitness level? Does it take into account my past injuries or medical considerations? Is it fun or desirable to me? Has it been researched and studied for success and safety, or is it a new fad?

Look, I realize that for a lot of people, the final outcome [being stronger, more toned, faster, fitter, etc] is what’s desirable. The process by which all of that is achieved, however, isn’t as desirable or fun. It’s simply a means to an end. (At least that’s the mentality for folks at the start.) So, the question “but will it work for me?” is CRUCIAL to ask… otherwise, you’re just starting out on a journey that will inevitably end in grief and disappointment.

When you’re ready to take the 1st steps on your fitness/wellness transformation, be certain to ask yourself this question… and if you’re in a gym or fitness studio, ask the professional as well! Anyone who is selling you a membership, program, or package should be able to explicitly tell you exactly why what they’re selling will work for you.

If you need help navigating through, let me know. I would be happy to help.

- Coach Michelle

Your Answers to These 4 Questions Will Guide You to Your Ideal Body & Life

10/9/2020

Today's blog is inspired (aka, swiped 😉) by an email from my mentor, Pat Rigsby.
His email was geared towards building your ideal business.
I’m writing to you today about building your ideal body and life.

Question #1: What do I want my Ideal Body & Life to be like 12 months from today?
This will result in an answer.
Which leads to the next question:

Question #2: What are the top 3 things I can do to go from where I am to get there?
This will result in another answer...actually 3.
Which leads to the next question:

Question #3: What knowledge, strengths & assets do I already have that will help me to execute those 3 things?
Answer that and determine your gaps.
Which leads to the next question:

Question #4: Who can help me fill in the blanks or guide me the most effectively & efficiently to where I want to go (Answer 1)?
I'd like to think the Lucky13 Coaches and I would be one of your answers!😜

From there, I'd rank the answers from #3 as priorities (by what would have the most impact)...and by difficulty.

Then I'd attack the high-value, low difficulty opportunities first...
...and I'd get help where I needed it.

Remember, if you want to create your Ideal Body & Life, you need an actionable plan.

A vision...and actionable steps to achieve it.

And then you work the plan.

Course correct as needed.

Get help where you can to expedite the process and to avoid the pitfalls.

Do those things and your Ideal Body & Life stops being your dream and it becomes your destination...

And, if we came up as one of your answers to question #4 please do shoot me an email. I’d be happy to help 😊

- Coach Michelle

The One "Magic" Word for Success

10/7/2020

The one magic word for success is:

"NOW"!

The words

"Tomorrow"
"Next Week"
"Next Monday"
"Later"
"When I Have Some Free Time"

They are often synonyms for the word "NEVER".

Lots of big dreams never come true because you say "I'll start someday", when you should say "I'll take action now, right now!".

Take one goal for example: Losing Fat & Getting Fit.

This is a goal for lots & lots of people.

Just because it's a great idea, however, doesn't mean people follow an organized fitness and nutrition program. Many people have the intention to get fit, but only relatively few take action. Here's how Colleen, Carol, Eric, Matt, Maureen, Shauna, Kate, Jean, Tara, Tania, and many more of our wonderful members transformed their bodies and lives…

They just took action and got out of their comfort zone.

Want to lose fat and get fit?

Our "30 Day Test Drive” is the perfect way to get started.

Take action today and we promise to show you, within 30 days, that you can do it!

I know you’re ready to take action NOW, so just reply back and write "I'm In".

Do it NOW.

Don't put off until tomorrow what you can do today.

- Coach Michelle

It's Official...It’s official: Fall has arrived.

10/6/2020

Not only are we in a new season, but we have entered what typically is a new frame of mind, pace of life, and general busy-ness.

Summer, with its lax attitude toward most everything - work schedule, exercise, and proper nutrition - is behind us.

What should follow is a more structured schedule… back to full-time work hours, kids back in school, and activities sprinkled all over the calendar.

Only this year, for many folks I’ve talked to, that hasn’t happened.

Instead, the shift into fall has reminded us that this year is drastically different, and shows no signs of resuming back to “normal.”

Most folks are still working from home (if they have a job), kids are back to school in their living room, and there are few (if any) activities that are being run at full steam right now.

And then there’s the fact that the Holidays aren’t too far away…. What the heck is that gonna look like this year?!

There’s a lot going on for folks, mentally & emotionally, right now.

I have been hearing it in all of my coaching calls, and I’m also feeling a bit of it myself!

It has different ways of manifesting, but usually it’s connected to lessened desire to exercise, eat supportively, or practice much self care.

And that can turn into a downward spiral pretty quick.

What I’ve been sharing with our members is that having accountability and support is critical at this time.

I am grateful for my own mentors, and equally as glad to be a Coach to others….we all help one another get through the tough times without slipping backwards too much.
I’m curious- how are you doing these days? Is the new season making your head spin at all? If so, how are you coping?

Shoot me an email and let me know.

- Coach Michelle

How to Achieve More

10/4/2020

If you want to really achieve, here’s what needs to happen:

1. You need to set goals that 'stretch' you but are attainable. If it's not realistic, you won't be motivated but if it doesn't challenge you...you won't be inspired either.

2. You need specifics. Saying “I want to be more fit” is vague. Saying “I want to drop my body fat by 5% in the next 3 months” isn't.

3. You need deadlines. Same premise. If you want to push toward a goal, you need a finish line to avoid procrastination. To create urgency.

4. You need to actually want those things. Seems simple...but you'd be amazed at how many people set goals because someone told them that should be the goal or that's what they think they should do. Your goal should have a deep personal connection to you.

5. You need accountability. Humans always do better with it. You know it’s true. From having a workout buddy, to using a coach, or being part of a peer group. And saying “I know I should ____” doesn’t count.

6. You've got to break it down. Overwhelm kills progress. You do better when you have goals broken into smaller targets. Reverse engineering a big (annual) goal into bite-sized daily tasks makes things much more palatable.

7. You get a prize 😉 You may not *need* this, but you will always do a bit better when you have a reward for winning. Clients have treated themselves to new clothes, a getaway… I even had someone buy themselves a new car!

- Coach Michelle

How to Stay Consistent with Exercise

10/2/2020

If you’re like most people, getting in some exercise here and there isn’t a huge problem.

You can make it happen if you really try.

But, being consistent with your exercise….well, that’s another story.

It is much harder for you to exercise for 30-60 minutes 3+ times every week.

Here are a few simple tips that will help you to become more consistent:

1. Set goals: a big one, but also monthly, weekly, and daily goals. For example, a weekly goal could be to exercise for at least 30 minutes on 3 days of the week.

2. Map out a schedule: Which 3 days will you exercise? Does it make most sense for you to do it all during the week? On the weekend? Before work? At lunch? Evening?

3. Block the slots: if you want to exercise on Monday, Wednesday, and Friday mornings, you must block that time from being usurped by anything else. It’s not enough to have it in your head. Make it impossible to double book yourself for these days/times.
Putting these 3 steps into place will help you become more consistent with your exercise… and as for holding yourself to doing that regularly….well, that’s exactly where our Coaching can help.

Give this a try, and if you need help with the accountability side of things, just reply and we can set up a call.

- Coach Michelle

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.

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