Blog Archives - Lucky13Fitness

Final reflections on 2021

12/31/2021

On this last day of 2021, I want to share some of my final reflections for the year.

These are things that I believe will be imperative to making 2022 better. If you take these reflections to heart & put them into play, I can promise that your new year will be a more enjoyable and happy one.

Big Wins come from Small Steps
Anybody that achieves huge success in life will tell you that it was a process, not a single event. Nothing worth having comes with one single action, one single step, or one single effort. You must be willing to put in effort and take action - just a little bit - every day, and the compounded results are enormous.

Mindset Matters
You could have the world’s best training program & nutrition guide in your hands, but if you do not believe that you will be successful at what you’re trying to achieve, you will fail. And you will continue to experience this cycle over and over again, no matter what methods or modalities you choose…. In order to change your body and your life, you must change your mindset and beliefs.

Your Values Can be Determined by Looking at Your Schedule & Bank Statement
We all operate with 2 currencies- time and money. It is how we choose to spend these 2 currencies that will uncover what we truly value. For example, someone who says “I don’t have the time to exercise regularly or make healthy meals” but spends hours a day watching TV, scrolling social media, or doing other mindless tasks. The same goes for someone who “can’t afford personal training” but regularly spends money on take-out, booze, clothes, etc. Revisit how you use each of these currencies carefully, and you will find exactly where you can make some corrections to get where you want to be.

Life Exists in Shades of Gray
So many people think in black & white when it comes to their health & fitness:
“I can’t eat ANY carbs.”
“If I mess up on my diet, then the whole thing is ruined.”
“I didn’t exercise today, so screw the rest of this week.”
“This wasn’t the perfect workout, so it sucked and didn’t count.”
“I can never eat XXX food. I can only eat YYY food.”

This way of thinking will always result in disappointment & failure. Life isn’t black and white, it is full of nuance. Accepting this fact, and learning how to think accordingly will pay dividends in the long run.

Ok those are my big ones for today….

Wishing you a Happy New Year! 😁

- 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

? Stress ?

12/27/2021

This is something that’s been on my mind for a while, but have struggled to put into words.

Finally, I decided to take my own advice and be a do-er.

Stop trying to find the perfect words, and just say it.

I’m sensing that a lot of people are really struggling emotionally … more so than at any point since the pandemic began.

I don’t know for sure why this is happening, but I have an educated guess.

You see, when our world shut down in March 2020 -- and, in places all across the country, remained shut down for months -- we had to shift into survival mode.

I often speak about the two states of being: Powerful (where we’re open to infinite intelligence and creativity) vs. Primal (fight-or-flight mode, where we’re just trying not to die).

There’s a reason we have the ability to activate fight-or-flight mode. It’s the human being’s defense mechanism. Let’s say your dog runs into the street and there’s a car coming. You need fight-or-flight mode to kick in so you can take action without spending hours contemplating what you should do.

I feel like fight-or-flight mode kicked in for a lot of us during the pandemic … and a lot of us are having trouble turning it off.

And it’s tiring … borderline debilitating, really.

Our bodies and minds are not built to spend a lot of time in a primal / stressful state.

The accumulation of all that stress can have devastating effects … not just on our bodies in the form of weight gain and other critical health markers, but on our minds as well.

We may have been able to put our heads down and power through the pandemic for a period of time.

But we can’t outrun this kind of stress indefinitely.

And I’m sensing that, for many of us, those bills are coming due.

So I want to say this: Whether you’re a current client, a former client, or simply a subscriber to this newsletter … If you're reading this, I consider myself your coach.

And I have a very unique role as such….

You see, like most of my colleagues, I’m educated and experienced when it comes to physical exercise and supportive nutrition…. But I’m also a licensed mental health professional… I’m an expert at the mental health side, too.

I understand how all of this is coming together to break down people’s bodies and minds ….

And my professional mission - to help people train their brains to improve their bodies and lives - has never been stronger than it is now.

Look, I’ll be honest… I’ve had a hard time with this, too.

I may take myself up on my own offer… which is:

If this is you … if you’re struggling … if you feel like you’re drowning in stress and no longer have the energy to power your way through it … please reach out to me.

Yes, I have the professional qualifications and certifications to help you through this… but what’s more than that- I’m here for you as a human, a mom, a spouse, a business owner, and another fellow person who has been walking through this 💩 storm right alongside you.

I’m happy to help in any way(s) that I can.

There, I said it.

I feel better already.

Remember: If you’re struggling with this, reach out ([email protected]) and I’ll do everything possible to help out.
- 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

In the book "Why The Gym Didn't Work For You" I’ve shared why the typical path fails so many people, and how my "Train the Brain" approach can be the alternative that offers life-long results and success. I break it down so that you have essentially everything you need to know in order to finally break the yo-yo and embark on your unique, transformative experience.

Download a FREE digital copy here: https://bit.ly/2LYNEaY
or
Get your paperback copy on Amazon https://tinyurl.com/y5rutf8n

a history lesson

12/22/2021

If I told you that reading about the American Revolution reminded me of a great lesson that is applicable to health & fitness, would you believe me???

Well, I’ll let you be the judge….

I recently read a quote from Thomas Paine that says

“What we obtain too cheap, we esteem too lightly.”

He was referring to the “want” of a sovereign nation & fighting to be free of the Crown.

But I think what Paine says is a great reminder when thinking about the value we place on our health & fitness routine.

There are a lot of people who seek the cheapest path….

Free exercise videos

Gyms that cost $10 - $49/month

Fitness classes for $10/class

You get the gist.

I’ve had tons of folks reach out to inquire about services at Lucky13 & their 1st, last, and sometimes ONLY question boils down to “how much is it?” before they even know what “it” is!!

But let’s apply what Paine says- if we can get these things that cheaply, we don’t place much value on them.

In other words, if the buy-in is too low, the risk of quitting or not seeing it through becomes really high….we can much more easily let things slide with the justification that they didn’t cost much in the first place.

I bet you know someone who had a gym membership that they paid for but didn’t use much.

Maybe YOU have even done that.

I’ll place a huge bet that it wasn’t a $200+/month gym membership….it was much more likely to be under $99/mo.

On the other hand, when we actually have to put a little skin in the game and INVEST in a health & fitness program or service, we place much more value in it.

Hence, we take it more seriously. We show up. We follow through.

So, when you’re considering a health & fitness program or service, remember that cheaper isn’t always better….Instead, consider that an option with a bit higher price can actually be an accountability tool for you.

- 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

The #1 Thing Holding you back

12/15/2021

Let’s play a game, shall we?

You think of a goal that you want to achieve but haven’t quite been able to hit yet.

This goal can be related to fitness, health, finances, career, relationships, or anything else in life….

Got that goal??

Ok, now I’m going to guess (READ: tell you exactly) why you haven’t been able to hit it.

HINT: it’s not your busy schedule, your age, hormones, lack of time, bad luck, etc that is the reason you can’t hit your goal

The TRUE reason you aren’t hitting the goals you want is because of your internal belief and narrative.

I could go on and on about why I know I’m right… but in order to be a little less self-inflating, I’ll instead link you to an amazing short article written by the great Seth Godin.

READ SETH’S WORK HERE

If you’re not convinced after reading that, hit REPLY and let’s schedule a coaching call…. 30 minutes, my treat.

If you ARE convinced- YAY!!! Welcome to a higher level of understanding… and now you probably are wondering how to change your internal beliefs and narrative.

Hit REPLY and let’s set up a call…. This stuff is my jam 😁

- 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

"Not too much! You'll choke!!"

12/13/2021

I’ve got a 23 month old daughter named Liv who might be the most tenacious and independent little human that I know.

At present, she’s intent on doing things by herself….crawling up the stairs, putting shoes on and taking them off, and feeding herself with her own spoon / bowl.

At mealtime, I try my best to mash the food up small enough that she can eat it without a problem, but I still find myself going into nervous mom mode and saying

“Not Too Much! You’ll CHOKE!!”

as I see her try to shove a huge mountain of food from her spoon into her mouth.

Of course my mind got to thinking about the lesson we can learn from this oft-uttered statement of mine.

‘Tis the season for folks to be scrambling to find a way to lose weight, keep the Holiday pounds at bay, and stay feeling good enough to put on “real clothes” for a holiday party.

But, much like my sweet little Liv, we try to do too much at once.

We take a metaphoric huge spoonful of everything we can find

[the latest workout fad, restricting calories, restricting entire food groups, exercising too much, intermittent fasting, HIIT, Peloton, strength training, etc etc etc]

and try to do it all at once.

And, much like I tell my daughter - doing it that way will make you choke.

Maybe not in the sense of getting food stuck in your throat…. But you’ll certainly “choke” in the “failure to perform at a crucial point” sense.

You. Will. Not. Succeed.

❌Forget trying to do a bit of everything under the sun to “undo” the holiday eating and drinking.

❌Forget trying to over-exercise your way out of holiday weight gain.

Forget all of that.

It won’t work.

Instead, when you feel like you’ve “overdone” it, just take a step back and remember the healthy habits that will get you back on track.

Hydrate.
Protein + produce.
Move your body.

All in moderation.

It’s as simple as that!

- 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

an attitude of gratitude

12/6/2021

As we all head full force into the holiday weekend (in the States, at least), I want to take a moment to remind you of the most important part:

GRATITUDE.

I write / speak / coach about the topic of gratitude 365 days per year because I feel that it is such an imperative part of a person’s health & fitness journey.

But this weekend, lots of people will (hopefully) have gratitude on their minds.

How does this relate to fitness??

If we really boil things down, it doesn’t matter WHAT the scale says, what size clothes you wear, or what your 5k time is if you don’t feel happy on the inside.

Let me repeat that so you can really let it sink in:

It doesn’t matter what the scale says, what size clothes you wear, or what your 5k time is if you don’t feel happy on the inside.

And, the way to feel happy on the inside is NOT by being a certain weight, wearing a certain size, or looking a certain way.

It’s the other way around.

You move toward your ideal body weight and shape by FIRST working to be happy on the inside.

And it all starts with gratitude.

Being in a state of gratitude makes it a lot harder for your body to respond to stress in ways that aren’t helpful to your body [binge eating/drinking, sitting sedentary on the couch].

Instead, it helps to lower cortisol levels and aids in the demonstration of healthier stress management techniques.

This has a HUGE impact on weight loss, reduction of body fat, and improved fitness.

So, the bottom line: more gratitude will bring you to your fitness goals faster.

Start the holiday weekend counting your blessings, and stick with it long after the Thanksgiving leftovers are gone.

Make gratitude a permanent part of your daily routine, and I promise you it’ll change your life.

Have a HAPPY THANKSGIVING!!!!

- 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

here comes santa claus

12/3/2021

It’s December, and you know what that means.

Holiday season.

Whether you celebrate Christmas or not, Santa Claus is coming to town … and every year I think, “Damn, St. Nick. Exercise much?”

🤪

I mean, the guy works one day a year! What’s his excuse for not losing weight?

He’s the opposite of the rest of us.

For him, the flurry of activity in December and sleigh-ride around the globe is enough to drop the excess baggage, and then he spends the rest of the year gaining it back.

Unfortunately, many of us are the opposite.

We spend 11 months exercising and eating reasonably, only to get distracted by holiday parties, treats and sweets in December.

And the next thing we know, the 10 pounds that we lost over the summer when we were biking and hiking and lifting weights 5 days a week … it found us again.

Look, I’ve already heard from a couple of clients who’ve reached out and said that they’re going to be too busy in December to work out … can they pause their membership for a month and come back in January?

This is when I put my role as business owner to the side and put on my “Coach” hat.

Because in my experience, people need a coach during the holidays more than any other time of year.

If you’re thinking about stopping or taking a break, don’t. Some exercise during the holidays is better than none.

Maintaining some consistency with your workouts -- even if it’s not as many times per week as it was in the summer or fall -- will allow you to indulge a bit in your favorite foods without the guilt and shame that sometimes comes with it.

Also, the holiday season can be stressful. You need to give yourself a break from the rat race, take care of yourself and maintain some healthy activity.

Remember how much we preach against the “all or nothing” approach? December is the perfect example.

Stick with it. Don’t fall into the holiday trap. Your waistline and mindset will thank you in January.

- 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

how much should i eat??

12/2/2021

Every once in a while, it’s worth reviewing portion sizes.

Most people smart enough to be reading this newsletter know the difference between healthy and unhealthy food options.

Mind you … I never like to define them as “good” or “bad.” But there’s a difference between choosing whole, minimally processed foods and junk.

But even if you have that basic understanding, I see a lot of people get tripped up on portion sizes.

Too much of a good thing isn’t going to get you the result you want.

I’m not a big believer in regularly counting calories or macros (though I do encourage folks to do a 3-5 day “snapshot” of their food intake every 3 or 4 months, to be certain they’re on track).

A much easier way is to use your hands.

Protein: 1 palm-sized serving for women, 2 for men

Vegetables: 1 fist-sized serving for women, 2 for men

Carbs: 1 cupped handful for women, 2 for men

Fats: 1 thumb-sized portion for women, 2 for men

Use this as a starting point, and adjust based on how full you are after meals and how hungry you are between them.

A few things to keep in mind:

-- If you’re going to go overboard on any of these, choose veggies. Nobody has ever gotten fat from eating too many veggies 😉

-- If you fall behind on your protein, don’t try to cram it all into one meal. Your body needs a steady supply of protein throughout the day.

-- If fat loss is a priority, choose minimally processed carbs, like whole grains and sweet potatoes instead of bread and pasta.

So if you’re wondering if you’re eating the foods in the right amounts, try this portion control method and see if it works for you.

If you need help or have questions, just shoot me an email ([email protected]) and I'd be happy to help.

- 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

In the book "Why The Gym Didn't Work For You" I’ve shared why the typical path fails so many people, and how my "Train the Brain" approach can be the alternative that offers life-long results and success. I break it down so that you have essentially everything you need to know in order to finally break the yo-yo and embark on your unique, transformative experience.

Download a FREE digital copy here: https://bit.ly/2LYNEaY
or
Get your paperback copy on Amazon https://tinyurl.com/y5rutf8n

Forget The Holiday Tips/Tricks

12/1/2021

Unless you live under a rock, or you’ve removed yourself entirely from social media (and if you have, high five!), you’ve likely started to see a barrage of holiday tips/tricks/hacks on how to stay healthy & fit during a time of year when everyone is stuffing their faces with more food & drink than they can handle.

And, in full disclosure, you’ll probably see some of those tips/tricks/hacks from me, too, over the coming weeks….

But, I want to be VERY clear on one thing: you can 1000% forget all of the tips, tricks, and hacks if you aren’t prepared to do the single most important thing for having a happy holiday season:

LISTEN TO YOURSELF.

Don’t succumb to peer/family pressure to eat or drink anything that you don’t actually want. YOU get to choose what your treats are, and you should enjoy them fully.

Have a slice of pie… pour a glass of wine… have a 2nd helping of stuffing. IT’S OKAY!!!

But you should only do so when you truly want to. Not because someone else is giving you a hard time for “trying to eat healthy during the holidays.”

Remember: Misery loves company.

Those who are truly happy for you & the choices you make for yourself will support and uplift you.

Anyone who gives you a hard time or tries to push you into eating/drinking/doing something you don’t want, doesn’t truly care about you.

So prepare to eat, drink, and be merry this week…. And do so on YOUR terms!

- 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

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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