Saturday, August 28, 2010

Off to the Caribbean

Sorry I haven't written that much this week. When I say I've had horrendous allergies.......... it's an understatement. I had a boudoir photo shoot Weds. and that took every bit of energy in me. I'm finally feeling better.

I just came from the gym, today I focused on my glutes and hamstrings with some ab work (I perform ab work every training session). I spend a full training session focusing on these two body parts because that is my "problem area", so to speak. You know, the place that you need to constantly be cautious of......make sure there is no jiggle and if there is wipe it out as soon as possible.

I leave for my vacation to the Caribbean in a few hours! I can't express how excited I am. I rarely take vacations like this, I am changing that aspect of my life. I'm going with one of my dearest girlfriends and we are going to relax and enjoy life. What I have noticed since we purchased our package is that when things would normally bother me, I would think to myself, "whatever, I'm going on vacation in xxxx amount of days". I think going away really does something for your mood and energy. If you can afford it, please plan a vacation with someone you love. I am certain that I will come home from this trip re-charged and ready to take on LA. There is a beautiful fitness center in the resort, so I will be training every day, I will try to write at least one blog.

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

xoxo
Michelle

TIP OF THE DAY:
Start planning a vacation today! If you can't afford an elaborate vacation, then plan a special day trip with someone you love, it does wonders!!!

Tuesday, August 24, 2010

Wiped out

Yesterday my allergies severely kicked my butt. I was forced to take it easy....a term that is very foreign to me. My weekend trip to Santa Barbara was so nice, reconnecting with an old childhood friend did wonders for me. I grew up in a small town in Northern California. I'm very fortunate that my friends from where I grew up I knew my whole childhood, and I have some damn good friends, they were all really good, honest people. Life was simple then, something I will cherish forever. I followed up my weekend with the John Mayer concert at the Hollywood Bowl Sunday evening. I went with girlfriends I work with and had the best time, John actually sounds much better live.

So now, it's Tuesday, and I'm rested feeling much better than yesterday. I'm contemplating what I will train in the gym today. I did light cardio yesterday, I wanted to try and sweat out my allergies.....it didn't work. The thing I have to remember is that when you are not at 100% you have to take it easy, if you don't it will only make you feel worse.

Today I will most likely strength train my legs with 5 exercises, no cardio. I'm going to try and do the circuit 3 times, but if I can only manage 2 then that's fine. I'll end with reverse crunches and stretching. It will be under an hour.

Please remember while your under the weather to take it easy. If I were completely sick with a cold I wouldn't train at all. It's my allergies, so I know i"m able to still use my body and not weaken my immune system.

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 simple exercise that everyone has time for and can do at home. The basic plank: Get into push-up position, and rest on your fore-arms, with knees and stomach off the floor and back and butt parallel to the ground. Hold for 30, 60, or 90 seconds. Do this three times four days a week. This strengthens your core and helps with posture.

Thursday, August 19, 2010

Find your inner child

I had trouble falling asleep last night, for a great reason.....because I was excited for today. A friend whom I grew up with recently contacted me, he lives pretty close (Santa Barbara) and invited me to get out of crazy LA and relax in SB. I'm not working until Sat. so once again, I've done the unthinkable, I am being spontaneous and getting out of town. I'm a very structured person, I plan everything and have many daily routines, it makes it difficult for me to leave town, but everyone needs a break once in awhile, and catching up with an old friend is pretty fabulous!

I woke up feeling like a child......this made me think of a recent article I read on Marisa Tomei. Marisa Tomei is a talented academy award winning actress, in her forties, whom looks great. She is the cover girl of this months Shape magazine (aka my bible).

The article focused on how she has fun, like a child. I have read a TON of fitness magazines, the cover girl shares their workout plans and it usually consists of strength training with a celebrity personal trainer. Marisa's feature was on a weighted hula-hoop. Plane and simple. I thought it was fantastic, and it has made me want to purchase one. I love the fact that she is a mega-star and still has fun.

Don't ever loose your childish instincts.....have some fun today!!!

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

xoxo
Michelle

TIP OF THE DAY:
Cut back on your sodium intake. Sodium is really bad for you, and retains your water. Read the labels on your food and don't consume anything that has over 600 milligrams of sodium. Reading your labels and knowing what your putting in your body is essential.

Tuesday, August 17, 2010

Try training with a friend

It was a hot day in Hollywood. Hot here is in the eighties, it was a gorgeous day. Now it's evening and starting to cool down. I'm going out with some friends for dinner tonight, so I'm going to relax a bit and read.

This morning I really enjoyed training. A girl whom I bartend with drove over and we trained together. I love sharing my routines with people, it completely makes me happy. I typically train by myself, and what I noticed today was that with a friend, it didn't seem so long.

During our training session we started out with 25 minutes of cardio, then we performed 3 circuits consisting of full body strength training. I don't know if I was just so happy to have a friend over, or to teach and share........whatever the reason I swear to you, the time flew.

Sometimes having someone to talk with or just having a physical body with you is all you need. This week call a friend whom you want to spend some time with and schedule a gym session. You will not only build a quality friendship, but it will also help push you and distract you from looking at the clock.

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

xoxo
Michelle

TIP OF THE DAY:
If you have cut out soda (please do so), and our missing the fizz, a great drink to try is Kombucha. Kombucha is a chinese tea that supports: digestion, metabolism, immune system, apptetite control, weight control, liver function, body alkalinity, anti-aging, cell integrity, and healthy skin and hair. I drink a serving of the multi-green Kombucha every day to get the algea, spirulina, and chlorella....it also keeps me from craving soda.

Monday, August 16, 2010

Instant Energy

If you have been following my blog recently, you would know that the last week my energy level has been lower than normal. The human body is so complicated, sometimes this just happens. Last night I got a decent nights sleep, but I still didn't want to get up this morning, until I made a phone call.

Today is one of my very best friend in the whole world's birthday. As soon as I opened my eyes I turned on my cell phone (I turn mine off while I sleep), and left her a voicemail. I then rolled over and went back to bed. A little while later she called me back.

After our phone conversation I felt like superwoman. My best friend gave me so much energy.........just by hearing her voice. She's very special and has always been able to have that affect on me. I then did my hour of power and hit the gym. I had a phenomenal training session, and I have gotten a ton of stuff done today.

Tonight, before you go to bed take a moment and make a list of all the positive people that lift you up. Physically write it down and keep it in a safe place. Next time you need a little pick me up look at your list and make a phone call. You will be surprised how a little bit of love can boost your energy. Enjoy the evening!

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

xoxo
Michelle

TIP OF THE DAY:
A fast and easy way to get a pick me up that is healthier than a cup of coffee is wheat grass. Instead of sipping that cup of Joe, go to a smoothie shop for a shot of wheat grass. You can even by organic dried wheat grass at a health food store. I keep mine in my refrigerator and mix it with my daily protein shake.

Sunday, August 15, 2010

Move your body

I'm a little embarrassed to write this: I slept in this morning, a little bit past noon. I had to work last night, so I didn't get to sleep until 3am, but that's late.... even for me. This week I have had a lower amount of energy, and I don't know why. Whenever I feel low in energy, I look back at what my diet was within the last 2-3 days. A lot of times low energy usually means your missing some important nutrient, if you eat a healthy diet.

My diet was in perfect balance this week, why I've been so tired is a mystery. Thursday I strength trained for about 40 minutes in the morning,I planned on going to yoga in the evening. It took everything in me to get up and go, but after my practice I felt soooooooooo good. My point here is that even when you are tired, low in energy, etc. still try and do something to move your body. If you have to take it down a notch, it's still better to get up, move, and do something.

After my fabulous nights sleep, I did my hour of power, and then decided to take it easy with my training. Instead of going down to the gym, I did pole work for a little more than an hour. It was a different way to exercise, but it was still quite effective. Whenever I train on my fitness pole I always add an ab routine. In performing pole work a powerful core is necessary for the inverts. Now it's the late afternoon, and I'm happy that I exercised.

On the days your feeling a little slower it is ok to take it a little easier, just make sure to do some type of movement.

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

xoxo
Michelle

TIP OF THE DAY:
A recent study of professionals with office jobs found that the subjects ate unhealthier lunches on the run. To stay trim, brown bag it. You save money, control over-eating with portion control, and stay in a healthier diet.

Thursday, August 12, 2010

Don't be a prisoner

I woke up really early today, so by the time the afternoon rolled around I was able to watch some television. I wanted to watch Oprah, she was having a special on people who overcame their obesity with no surgeries or pills. As happy as I was for all these people, watching the show saddened me.

I think Oprah is one of the most remarkable people on this planet. She has dedicated her life to helping as many people as she can and has overcome numerous obstacles. Oprah is on a mission to get the American Obesity problem under control, I am with her on that. Getting back to the show, there were 21 people she featured. One by one they came out completely transformed and told their story.

The show was uplifting, I encourage you to watch it. It makes losing 20 lbs look really easy. What bothered me is that all of these people had a commonality......during their obesity they shared how they were prisoned in their bodies. I hate thinking there are people out there feeling like that, it breaks my heart. Each of these people had a moment, their "rock bottom" so to speak, something that made them say no to this imprisonment and change their lives.

If you are struggling with your weight and are feeling like a prisoner please make one simple change to break free. You can start by taking a 30 minute walk in the morning, then build from there. If your having a problem with binging and it's really bad and you have tried to control it and can't, ask someone who loves you to stay with you all night to help get you through it. One day can turn to ten, then twenty, then a hundred, and before you know it the problem will go away.

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

xoxo
Michelle

TIP OF THE DAY:
Instead of eating 3 large meals a day try and eat 5 small meals. Eating smaller amounts throughout the day keeps your metabolism up, you will burn more calories, and not feel the need to binge.

Tuesday, August 10, 2010

My change

Today has been pretty incredible. I live in Los Angeles, all of my family is in Northern California, I miss my family dearly and rarely get to see them. My young, handsome, cousin Phillip got accepted into a private college down here. He and my uncle came down for a visit and on their drive home met me for breakfast today. It felt good to be with family in my town. I really love my family.

After they dropped me off I went to the gym and trained my arms and abs. This, like yesterday, was only a 45 minute routine. I have felt a little fatigue lately, I want to prevent injury so I'm trying to spend as little time as possible at the gym. Today I completed a session that was only 45 minutes, but it was a hard 45 minutes.

Next, a long term friend of mine picked me up and we did the unthinkable (for me). Today I booked and paid for a tropical vacation. This might not sound extreme for most of you, however, it's a big deal for me. I have a problem, and my problem is that I don't slow down......EVER. I never take breaks. There's always another class I enroll in, or someone I need to help, it's always something. I am a complete work-aholic. The last real vacation I took was 6 years ago to Italy.....do you know anyone who waits 6 years for a vacation....that's crazy, and yes, I did have a fairytale adventure to New York in Feb., but that was different, the man I was dating had to promote his film, so it was all about him. Don't get me wrong, it very well could have been the most incredible time of my life.....but it was also stressful. Being "on" if you will.

So, at the end of the month I am going to slow down, I am going to not check my email, or my phone, or submit myself for acting jobs. The resort is really nice and has an amazing fitness center, yes, I will spend and hour every morning working out, but that doesn't count.....it's my de-stressor. What I am trying to get across to you is that we all have faults, weaknesses, problems. Take an honest look at your life and examine yours, look at what might not be working and try to make one simple change to improve your happiness.

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

xoxo
Michelle

TIP OF THE DAY:
I have recently written about sleeping and how it is good for your health, well here is a fact: A harvard study of shift workers found that those who logged the least hours of slumber made the most unhealthy food choices and packed on more pounds than those who got sufficient amounts of shut-eye. Skimping on sleep increses levels of ghrelin, an appetite boosting hormone. It also ups the production of cortisol, a stress hormone that stimulates hunger. Bottom line, get the proper amount of sleep and you will eat less.

Monday, August 9, 2010

Change things up

This week I started my gym regimen differently. It's always good to change things up so you don't plateau. On Monday I usually endurance train on the bike or I perform my full body treadmill routine. I had to bartend last night, so I woke up a little later than normal and decided to work my glutes, hamstrings, and abs with balls and rubber bands.

The routine was only 45 minutes but I was burning the whole entire time. I want to stress that you do not need to spend multiple hours a day in a gym to see and feel results. Just make sure you are pushing yourself. After my workout I felt really good. I trained my muscles differently, I am sure I will be soar tomorrow. The general rule is if your not soar the next day after training, then you need to change the routine.

Have a fantastic evening and this week change at least one of your routines and feel the difference!

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

xoxo
Michelle

TIP OF THE DAY:
Most people think all sushi is healthy. Don't let those over sized specialty rolls fool you. Many specialty rolls incorporate fried fish, mayo-based sauces and even cheese. When going to a sushi restaurant make it healthier and stick with something simple (spicy tuna roll), and pair it with a cup of miso soup, a small seaweed salad, and a half a cup of edamame. This well rounded combo is about 445 calories.

Saturday, August 7, 2010

Find Balance

Good morning! I love that it's Sat. morning and I've been up since 7 am. Bartending in night clubs takes a toll on my weekends, when I have a weekend night off I take complete advantage of it. I will also be training a client in about an hour, how fabulous!

I wanted to share yesterday with you. Friday was my "day off" from training. I train 6 days a week, this is because I am a professional, it's my job. I know exactly what I'm doing, and I will not injure myself or over-train any of my muscles. The average person only needs to train 3-5 days per week.

Yesterday I allowed myself to sleep in a bit, awoke to my hour of power (give thanks, pray, say incantations, visualize). Then a friend came over with lunch and downloaded a ton of new music on my computer for me. After we ate, we then went and saw Leonardo Dicaprio's new movie, Inception. Leo is one of my all time favorite actors, I have enjoyed watching him and have studied his acting his whole career. After the film, we went to a bookstore so I could get a new book. I recently joined a book club and have until Aug. 23rd to read Chelsea Handler's new one.

My friend then dropped me off and I decided to take a walk around my neighborhood. I walk to my bank in Larchmont Village. I checked out all the cool shops and really enjoyed myself and the neighborhood I call home. I then got some healthy groceries and had a long phone conversation with my sister. What a great day!

The reason I share this with you is because in order to be healthy and fit you need to find balance. You need to love yourself and do things that make you happy so you feel good. When you feel good you will have energy to make it to the gym, or exercise. It makes a huge difference. I spent years obsessed with my acting career: it's all I thought about and worked towards. I not only was miserable and depressed, but my career went nowhere because my "light" was out. This weekend do things that make you happy and spend time with people you love.

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

xoxo
Michelle

TIP OF THE DAY:
Your body needs 25 grams of fiber per day. Have a delicious bowl of oatmeal with some blueberries (antioxidants)in the morning. This will aid in your fiber intake and help with your digestion. Also, remeber to eat within 30 minutes of waking to start your metabolism. Breakfast is the most important meal of the day. Try this healthy breakfast for one week and you will feel the difference.

Wednesday, August 4, 2010

Alcohol consumption

I went out last night for dinner, drinks, and dancing with a bunch of my co-workers. It was so much fun, but I feel so slow today. I retired my drinking shoes, now I allow myself 2 glasses of wine or champagne a week. Hard liquor being completely off limits.

Last night I made an exception and had 3 glasses of champagne, I wasn't driving, and it was in a period of 4 hours. I feel slow today and don't like it. It has made me understand just how bad alcohol is for the human body. It's not only wasted calories, but the aftermath of drinking is what I really dislike.

Today it took everything in me to make it to the gym. I drank more caffeine than usual and although I wanted to make my training easy, I bucked up and performed my difficult full body treadmill routine I designed. Finally, I'm feeling much better, needed to sweat and push myself.

I understand we all need to relax and drinking alcohol is most every one's way of doing so. It's OK to drink, just drink in moderation and be aware of all the empty calories while your consuming alcohol. When a client comes to me in hopes of losing weight, the first thing I tell them is to cut out alcohol, you will be surprised how the weight will fall off when you quit drinking. I dare you party-goers to try it for a month.

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 out drinking stay away from the mixed drinks or shots that are filled with sugar. Drink your drink with no juice or cola, ask for it on the rocks with a lemon or lime, by doing so, you eliminate a ton of calories.

Tuesday, August 3, 2010

Monitor your progress

I've had a late start to the day. I treated myself to sleeping in really late. I normally get my 7-8 hours a night, I slept much longer last night, and just allowed it. Sometimes you need to slow down and give in to rest. The key is to make sure it's rest, not depression. There is such a thing as to much sleep, if you are experiencing this, then I highly recommend seeing your physician.

Today I want to touch base on monitoring your progress. If you have a personal trainer or have hired a fitness professional then that's their job. If you are training on your own, then it's up to you. Today, a dear friend of mine, whom I've given a few routines to perform, sent me a thank you message that her body fat % was lower. She was ecstatic.

Monitoring your progress is essential. It helps you see what is working and what you might need to change. It's as easy as keeping a journal and writing down what you are performing. By monitoring your progress, you can see when you should be adding more weight to your strength training, changing your routines, evaluate if you are over-training, etc. In the case of my friend, she got great results today, and I'm sure because of these results it will motivate her to work even harder. When I was told the good news of her results, it inspired me and I started designing another routine for her, it made us both happy!

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

xoxo
Michelle

TIP OF THE DAY:
It's summer time and most people enjoy ice cream now and then to beat the heat. Here's a way you can still have ice cream and not feel so guilty. Pair smaller portions of ice cream with juicy, in season fruit. It will help you not over indulge, and you will get nutrients from the fruit. Just remember to keep the portion of ice cream SMALL!!!!!