Wednesday, June 30, 2010

Time with Mom

My mother was in town visiting. It had been awhile since I have seen her, I devoted all my time and attention to her while she was in LA. I needed a good dose of mom. I'm really fortunate to have such a kind, caring, mother and I love her with all my heart.

However, I had to prepare myself for her arrival. My mother is overweight and not the healthiest, it really bothers me. I'm concerned for her health, and want her around as long as possible. I try and bite my tongue as best as can be, but I just want to train her like a drill sergeant.

During her stay I did get her to go with me to the gym one day. I let her work at her own pace, I was so happy to see her exercising. If my mother who is sixty years old, and had a knee replacement 2 years ago can get to the gym..........SO CAN YOU!!!!!! Please, love yourself enough to take 30 minutes and take care of your body!!!! At first it will be challenging, but then it will be like second nature and you will feel so much better.

Thank you for reading and no matter what shape or size you are, always love yourself!!!

xoxo
Michelle

TIP OF THE DAY:
When you eat deserts, take your time eating. Sit down and savor the taste, use utensils (even if not needed), and chew your food slowly and properly. This will help you only eat one piece. This is how the owner of Sprinkles (a famous cupcake chain in LA) keeps her eating under control.

Friday, June 25, 2010

My fabulous pole!

It's Friday, this week has flown past me. I woke up very well rested this morning, I love that, ya know, when your sleep is really deep.....the last couple of nights have been like that. Remember, get your sleep!!!!! Sleeping plays a vital role in your health. Six hours minimum, I prefer eight.

Today I trained my arms, every week I get excited about the strength I am gaining. I'm particularly happy today because my stripper pole for fitness is being installed. I can't wait!!! I feel like a child waiting to open her Christmas gifts. I have had this pole sitting in the package for almost a month now, a friend of mine has been promising me that he would come over to install it.........I got sick of waiting and hired someone. If you want something done, and your single, you have to do it yourself...........or in my case, hire someone. That's probably the most difficult part about being a single gal in this town with no family, but I make do, and when I do find that special man I'll appreciate him that much more.

I can't explain what a great workout pole dancing is. I'm on the advanced level, I can do acrobats and tricks that require a lot of strength. Now that I have my own pole I plan on entering competitions. It is a really fun sport that is also challenging. I encourage women of all shapes and sizes to try it. Have a safe, healthy weekend!

Thank you for reading, and no matter what shape or size you are, always love yourself!!!

xoxo
Michelle

TIP OF THE DAY:
Calorie-packed foods can now be found in furniture stores, pharmacies, clothing shops, etc. If you plan on running errands and know your going to be out for awhile, grab a healthy snack to take along so you don't get tempted.

Thursday, June 24, 2010

Let go of your past

This morning my friend made me a meal replacement protein shake. He is another fanatic so I trusted him regarding the ingredients. When I got back to my home I went to the gym and I had so much energy. It's crazy that a liquid shake can do that, I know he blended protein and other nutrients, whatever was in that delicious concoction, it sure did it's job. I went hardcore training my legs.

Within the last six months I've made major life changes. I realized I wasn't living life to it's full potential. I did a lot of self digging and I finally let go of my past. Isn't it crazy how we hold on to things that happened years ago? There is a saying, "don't let the past dictate your future",this is also true in attaining your fitness goals.

Whatever mistakes you have made that lead you down the wrong path, please let them go. Don't think of what you couldn't or didn't do yesterday, a year, or even longer. Don't obsess over the weight you've put on in the past years, or what you have been eating. Start the day off new, this is your life, live it to it's healthy potential. At the end of the day you will rest assure that you made the most of it, and will be excited for tomorrow.

Thank you for reading, and no matter what shape or size you are, always love yourself!!!

xoxo
Michelle

TIP OF THE DAY:
If your getting a little sick of salmon, cook leaner fillets, like cod, in sunflower oil. It's another way to get your omega-3's. Doing so ups the amount of heart-healthy fats in the dish.

Wednesday, June 23, 2010

Do something you've been putting off

I had a really good day yesterday, I did a 30 minute leg/butt routine with rubber bands, a small ball, and weights. Later, I went and completely cleared my mind with yoga. I'm a member of Exhale, in Venice, it's literally right in front of the beach. I love when I drive into town and see the beautiful ocean. I left earlier yesterday so I could spend sometime by myself at the beach. That, along with my yoga practice was exactly what I needed, I was completely at peace.

I just got in from the gym, and I had an unbelievable workout. I bought Eminem's new CD yesterday (I'm a huge fan), it is fabulous! I listened to it during my training and his new beats gave me so much energy. I did my sprinting, followed by a full body routine. I thoroughly love and enjoy his music.

Today I am going to the dentist. I can't express how much I HATE HATE HATE going to the dentist. I have been putting this off for quite some time. I go see all my other Dr.'s no problem, but I really dislike going to the dentist.

Today, examine your fitness goals.......what have you been putting off? What exercises or routine is really difficult that you find to hard to complete or start? I challenge you to get over this hurdle, and just do it!!!! I know at the end of the day, I will feel really good knowing I bucked up and got my teeth taken care of.

Thank you for reading and no matter what shape or size you are, always love yourself!!!

xoxo
Michelle

TIP OF THE DAY:
When you are craving a burger and fries, try this substitute: A healthy turkey burger on Ezekiel bread or a whole wheat bun, (or no bread),along with baked sweet potato fries. This is a guilt free way to get your burger fix. Remember, when purchasing ground turkey read the packaging and make sure the meat is 90 percent lean and contains fewer than 5 grams of saturated fat. Some ground turkey contains dark meat and skin, which can make them high in saturated fat and calories.

Monday, June 21, 2010

Struggles

Yesterday was an emotional, draining day. I fought with someone I love (not a man, I'm single), then I had to go to work at night. After work it took me a very long time to fall asleep. I woke up this morning tired and drained, I didn't want to do anything but lay in bed. I was struggling.

I did roll out of bed and man, I tried all my tricks in the book to wake up. I drank coffee and green tea, ate extra fruit for sugar, turned on happy music and listened to it loudly......nothing was working. Believe me when I tell you I came extremely close to laying back in bed and ordering a pizza. I thought about it though, in the end I would just feel worse about that.

I picked up the phone and called a friend who always gives me energy. Do you have anyone in your life that by just hearing his or her voice makes you feel good? It's a beautiful gift that I cherish. It got me out of my slump, and I immediately went downstairs for my hardcore treadmill routine, a few quick ab exercises, and meditation time in the dry sauna. I'm still thinking about my friend, but I must say, I feel very good that I took care of my body and I am more at peace with things.

It's always good to have that secret list of friends or family to call when you need some inspiration or pick me up. Reaching out to those whom you know love you and won't judge you is a gift that is priceless. If for some reason there is no one in your life like that, send me an email with your number, I'll respond, and know you can always call me.

Thank you for reading and no matter what shape or size you are, always love yourself!!!

xoxo
Michelle

TIP OF THE DAY:
If your having trouble getting the proper RDA (recommended daily allowance) amounts of fruits and vegetables then incorporate fruits and veggies into quick meals you already make. For example: add broccoli florets to your pasta, mix peas and carrots into rice, or top cereal with berries.

*P.S. To Lenny in Sataton Island, thank you for the kind email, check your mail soon!

Saturday, June 19, 2010

CPR certified

Today I am splitting up my workout. I went to my gym downstairs and worked my back and shoulders. I had the gym all to myself, so I REALLY rocked out to my new music and yelled at myself. If security were watching the tapes they most likely think I'm a nut, haha. In about an hour I'm going to pick up Christine and hike Runyon canyon.....can't wait to see her and catch up.

So, I'm proud to say I am CPR certified. In order to become a certified personal trainer you are required to pass your CPR certification. At N.A.S.M. (the school I'm getting certified through), you need your actual CPR card in order to take the personal training test. I should receive my card in about a week, can't wait for my big test.

I highly recommend anyone with children to become CPR certified. It is a skill that is incredibly valuable. I now am trained to save someones life. I know exactly how to keep someone breathing until proper medical attention arrives, it feels really good to know that. Most classes are held in the evenings, and are around 3 hours. I got lucky and there were only 3 people in my class, I received all the information one on one. It was pretty fabulous!!!

Thank you for reading and no matter what shape or size you are, always love yourself!!!

xoxo
Michelle

TIP OF THE DAY:
This is a no brainer. Incorporate garlic into your diet. Garlic is natures natural antibiotic. Especially if your feeling run down, I don't want any of you getting sick!

Thursday, June 17, 2010

Grab a partner

Today has been a FABULOUS day! I worked out with the trainer again today, what a workout. I'm telling you, this man knows so much, I feel almost childlike around him. I'm so excited to learn. We did intense running, with a full body routine after. I immediately came home and soaked in a hot bath, I know I will be soar tomorrow.

This leads me to my topic, grab a partner. If you read this blog you know I'm a fanatic, and every workout I do is intense. I must say however, having a partner does help. Today while we were doing the running, I wanted to quit, it was so hard, but I had a partner so I didn't........I kept going, increasing the speed, and I completed the routine. If Todd hadn't been there, I probably wouldn't have pushed myself the way I did, I worked off of his energy.

Now, I'm not going to always have someone there, but it's nice every once in awhile to share the experience. I encourage you to grab a workout buddy, enroll in a class, or if you can afford to hire a trainer. Especially if your having a hard time getting started. You'll build a great relationship, and reap the rewards.

Thank you for reading and no matter what shape or size you are, always love yourself!!!

xoxo
Michelle

TIP OF THE DAY:
Avoid the myth of giving up red meat entirely. Beef is a top source of protein, zinc, iron, and B vitamins. Moderation is key. You can have up to three 6oz servings of cooked red meat a week, just remember to choose the lean cuts. (I personally didn't eat red meat for 16 years until Oct. 2009, now I consume at least one 6oz fillet Mignon a week for the nutrients)

Tuesday, June 15, 2010

2 main reasons people join a gym

I completely killed myself at the gym today. I'm telling you, if you want to push yourself, start your training with sprinting, man, it really kicks your butt. I purchased a new ipod a few months ago, I'm not very computer savy, so I was waiting for a friend who offered to set it up for me. I realized it had been in the box for 2months, so I set it up myself and downloaded a ton of new music. I felt really happy that I accomplished this on my own, and with all this new music I'm really pumped up while I'm training.

Did you know that there are 2 main (not only, but main) reasons people join a gym and start a fitness regimen? They are:

1. For fat reduction
2. To gain lean body mass.

I read an article about this last night. It's very important to know exactly what you want, what outcome you would like. These 2 reasons are COMPLETELY different, and require a completely different way of training. For instance, my goal is to gain lean body mass, which means I NEED to consume more energy than I expend. If I don't feed my body with enough macro nutrients (protein, fat, carbohydrates, water), then I will not be able to gain muscle.

Now, if your goal is for fat reduction then it's simple: expend more energy than you consume. Remember, you still need to eat enough, you just have to watch your calories and make sure your eating healthy and performing more cardiorespiratory exercises, along with resistance (weight) training.

So, what's your goal? What outcome would you like to see? Know it, write it down, and start achieving it today!

Thank you for reading and no matter what shape or size your are, always love yourself!!!

xoxo
Michelle

TIP OF THE DAY:
When taking vitamin and mineral supplements, space 15 minutes apart from coffee, tea, or wine. These beverages contain compounds called tannins which can block the uptake of certain nutrients. Caffeine also speeds up the gastrointestinal tract, so your body may not have a chance to digest all the nutrients.

Monday, June 14, 2010

Post Exercise

It's Monday and the sun is shining here in LA. I got up pretty early this morning and have gotten so much accomplished. I just trained, had a great day, did my treadmill routine. In my treadmill routine I use hand weights, sprint, incorporate intervals with hills, and perform walking lunges. It's a full body workout that burns many calories. I spend around 50 minutes on the treadmill, then I do a ten minute ab routine.

Today I wanted to share some really great information that is pretty basic but most people are unaware of. It's called excess post exercise oxygen consumption (EPOC). The general definition is: Elevation of the body's metabolism after exercise. To explain it easier it simply means that after you exercise you burn more calories because you've heated up your body. A trainer I know explained it best like this: If you drive your car and park it in your garage, a half hour later your car will still be warm. The same relates to your body. You burn more calories after you workout.

Now, knowing this I dare you to get up 10-30 minutes earlier tomorrow. Pull out a jump rope, do jumping jacks, run, walk, etc. Perform some type of exercise that gets your heart rate up and you will burn more calories throughout the day and have more energy. You can do it, c'mon what's 30 little minutes.

Thank you for reading and no matter what shape or size you are, always love yourself!!!

xoxo
Michelle

TIP OF THE DAY:
Cut an apple in half, spoon out the seeds and fill with peanut butter. This is a fabulous, healthy snack. The peanut butter is good fat and protein as well as the apple has phytonutrients and good sugars your body needs. It's delicious and will keep you full. Give the other half to someone you love!

Friday, June 11, 2010

P.S. I love you foundation

Just got in, trained my back and shoulders. I've now become obsessed with circuits. It makes my training go by much faster, due to less rest time. I'm very excited, got my CPR training all set up for Weds. evening. Once I'm done with that, I can register for my big test. I'm REALLY excited and feel like I'm ready.

I wrote briefly on charity work and how wonderful doing charity work can make you feel. I'm taking part tomorrow at a charity event in Manhattan Beach for P.S. I love you foundation. It's a fundraiser to implement yoga in low income schools in the LA area. It's going to be at the Belmar Hotel in Manhattan Beach from 6-11pm. If any of you Southern Cali's can make it, please come and give back.

The foundation is asking for a $20 donation, there will also be live music and a silent auction with fabulous gifts. My yoga partner, Ben Fucannan, is one of the organizers and one of my best friends. If you can please come, it feels so incredible to know your helping someone, and giving back to your community!

Thank you for reading and no matter what shape or size you are, always love yourself!!!

xoxo
Michelle

TIP OF THE DAY:
Substitute your white potatoes with nutrient rich sweet potatoes. They taste delicious and are MUCH better for you. Sweet potatoes are a good, healthy, carbohydrate.

Wednesday, June 9, 2010

Losing it With Jillian

Good evening, hope you all had a great day! My training today was double hard. I performed the sprinting technique that a trainer trained me at last week. It kicks your butt, burns so many calories, and works your legs like no other. After sprinting I did a circuit for my arms. Remember, my arms are my weakest body part so I used an incredible amount of energy today. I also did the circuit three times. I love that I'm gaining strength in my arms.

Did you check out my favorite lady, Jillian Michaels, new show last night? For those of you who don't know, I'm a huge fan of Jillian Michaels. I think she's incredible and a gifted human being. Jillian Michaels and Anthony Robbins are my ultimate heroes. I love that these two human beings mission in life is to help people.

Anyways, Jillians new show is fantastic. She moves in with a family for a week to try and change their lives. It's not just about fitness, granted, she takes these families to the gym, but there's much more to it. She finds the root of the problem with these families, and helps them make life changes along with building fitness regimens. The show is extremely inspirational, I encourage anyone struggling with their weight to tune in.

Thank you for reading and no matter what shape or size you are, always love yourself!!!

xoxo
Michelle

TIP OF THE DAY:
Eat a few bananas a week for your muscles. Bananas are full of potassium and help reduce cramping.

Monday, June 7, 2010

Own your words

Just got in from the gym. Today was hardcore cardio on the bicycle. My goal today was for distance, or endurance, not power. I had a lower resistance because I wanted to stay on the bike for a long duration of time. I was able to cycle for over an hour, and over 16 miles. What a great way to start the week!

One thing about me, if you don't know me personally, is that I own my words. This is extremely uncommon for people in L.A. Basically, if I say I'm going to do something, I do it. It's a standard I set for myself that I'm really proud of.

I don't have a ton of money, and I'm not rich and famous (yet), but what I do have our my words. So, I'm going to call N.A.S.M. today and set up my testing for my certification. It's something I've been putting off, because it's scary....so much information, but if I tell you, then I'm gonna do it.

Today set a fitness goal and tell a friend or loved one, own your words. This will hold you accountable and will set the goal in motion. This goal can be big or small, and when you accomplish it, get ready to reap the rewards!

Thank you for reading and no matter what shape or size you are, always love yourself!!!

xoxo
Michelle

TIP OF THE DAY:
It's the beginning of the week, what I always do to start my week off is cook a bunch of lean protein. I grill 8 turkey patties and 4 chicken breasts, this way I have healthy protein available at all times in my refrigerator. I can easily heat it up and refuel the right way, especially if I'm in a hurry.

Friday, June 4, 2010

Sprinting

OMG!!!!! I just finished training and I am utterly beat. I had such a fantastic workout. This week I started incorporating sprints into my regimen. There's a chapter on speed, agility, and quickness in my textbook so I thought I'd give it a try. Also, my friend, who's a trainer, taught me, and recommends it. I will absolutely hurt tomorrow, but in a good way.

The reason why I am enjoying sprinting is because it's for a short duration, then you get to rest. I tell myself that I can do it, it's only for 60 seconds (or however long you choose). Then you rest up and are ready to go again. It's a completely different way to push yourself.

The benefits are pretty fabulous too, you burn a TON of calories and strengthen your heart. If you do try sprinting, please be sure to monitor your heart rate and stay in a safe zone. Also, remember to eat, or drink a protein shake, as soon as possible for recovery. No later than 30 minutes post workout.

Thank you for reading and no matter what shape or size you are, always love yourself!!!

xoxo
Michelle

TIP OF THE DAY:
If you are having trouble getting to the gym, set your gym clothes out and get your gym bag ready the night before. As soon as you wake up put your gym clothes on. If you automatically get ready for the gym, you will most likely end up going. NO EXCUSES!!!

Thursday, June 3, 2010

My tuesday

OK, so yesterday I had a photo shoot, had to take the day off. I am so excited though, to tell you about my Tuesday. I have been completely engulfing myself in the fitness world and I met another trainer, actually this man is a freakin genius. He has a degree in sports medicine, was a UFC cage fighter for 10 years, and has trained a major league baseball team. He was kind enough to train me Tuesday. How can I tell my readers to train with someone if I'm not, it was such a phenomenal workout.

This man was a wealth of knowledge, to be honest, he's on another level. He has studied the physiology of training, knows absolutely EVERYTHING!!! I was like a sponge soaking up all this fabulous information, and getting my sweat on. I learned so much in the few hours I was with him, I'm so grateful that he is now a friend.

Life is weird like that, yes, life throws you curve balls, but it also throws you wonderful magic gifts. You never know who you can meet, or what you can learn, just by saying hello, or meeting people through friends. Talking, and maybe swallowing your pride and asking for help. I understand it's a difficult thing to do, but most major rewards come from hard work and not giving up.

Thank you for reading and no matter what shape or size you are, always love yourself!!!

xoxo
Michelle


TIP OF THE DAY:
Start eating cinnamon. I read an article a year ago on cinnamon and I couldn't remember why it was helpful....well my new friend knew. Cinnamon boosts glucose metabolism, (helps you lose weight). I started adding cinnamon to my oatmeal in the morning and now I'm adding it to my daily protein shake. This is so simple, do it!!!

Tuesday, June 1, 2010

Push Yourself

I hope everyone had a fantastic Memorial Day, thank you to anyone who has served to help protect our country! I had such a wonderful weekend, spent time with friends that mean a lot to me. My favorite part of this weekend was Sunday with Christine. My allergies were bothering me, so instead of hiking hills we took a really long walk around a few parks and had the greatest time.

So, today let's touch base on pushing yourself to another level. Yesterday I performed my hardcore treadmill routine. I can definitely feel myself getting stronger, but man, when I raise the incline and make myself run uphill it's really hard. That's when I have to really push myself to keep going and not give up.

I'm one of those people when I'm in the gym I talk to myself, yes, it looks wierd, but I need to. You can do this in your head. Right when I'm about to give up I tell myself "no, I can do this......30 more seconds, 3 more repetitions, don't give up Michelle, I can do this". Then, when I do, it feels fabulous.

Today when you are at the end of your workout, and just about to quit or give up, push yourself. Tell yourself you can do it. If you do this everytime your in the gym, in a month you'll be surprised how far you've gone. I believe your worth it, I know you can do it, so just start!

Thank you for reading and no matter what shape or size you are, always love yourself!!!

xoxo
Michelle

TIP OF THE DAY:
Go outside and walk instead of sitting on your couch after that plate of pasta. Research shows that a 15 minute stroll after a carb-heavy meal can prevent spikes in your blood sugar level, lowering your risk of heart disease and diabetes. Do this with a loved one to make it even more enjoyable!