Wednesday, March 31, 2010

I've been shocked

Hi there, today my weight training was butt day. I had to change my routine up a bit, I noticed the past few weeks I wasn't as sore as need be. When I weight train I do 5 exercises per muscle, 2 or 3 sets. So I changed it up and tomorrow I will definitely feel it.

Been dealing with quite a bit of stress lately, it happens, I accept it, however today I did something new to try and shake me out of it. After weight training I went swimming. I'm not a big water sport person, however, I do like to swim. The weather in LA today is gloomy but I still jumped in the pool and did some laps.

I don't know if it was being submerged in water, or that I was freezing, (I HATE to be cold), but I feel as though my body and my mind got a big shock. I feel better, and it sure got me out of my head.

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

xoxo
Michelle

TIP OF THE DAY:
If you go swimming wet your hair in your bathroom first. By doing this your hair will absorb clean water and not chlorine. Wear sunblock also to prevent skin cancer.

Tuesday, March 30, 2010

Take a challenge

Wow, I just walked in from the gym. Today I worked on my arms. I wrote a previous day that my arms are my weakest body muscle, boy do I hurt. I'm up to 12lb dumbbells and man getting to 15lbs is incredibly difficult. Who would have thought 3lbs would make such a difference.

That's why I wanted to talk about challenges. I personally am taking the challenge to move up to 15lbs. I'm trying to be realistic about this goal, but I WILL achieve it. I think for starters I'm going to do 25 push ups every morning to help build the muscles. If that doesn't work I'll try something else, bottom line....I will eventually get there.

I encourage you to challenge yourself. It can be small or large. Maybe today spend an extra 5 minutes on a cardio machine. Or walk 1/2 a mile longer. Challenge yourself.....you can do it!!!! I believe in you!!!!!

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

TIP OF THE DAY:
This is a feel good tip. If your low on energy, in a down mood, or need a motivator to get you up and moving, put on a happy fast paced song......I SWEAR this works. One of my personal favorites is: Pocket Full Of Sunshine by Natasha Bedingfield.

Monday, March 29, 2010

Procrastination

It's a new week, hope everyone had a great weekend. My weekend was difficult, but I'm using it to strenghten me. So, I have really good news. Today I started the process of becoming N.A.S.M (national academy of sports medicine), certified for personal training. I'm really excited for this, I can't wait for all the information I will be learning. I'll have lots to share!!!

That's why I wanted to talk about procrastination. Man, it gets the best of us. Do you know that I have put off becoming certified for about 3.5 years!!!!! Can you believe this, what is wrong with me??? I've thought about it every day, and 3.5 years have gone bye. So I made the decision to just do it and I feel really good.

It's difficult to start new projects, all kinds of scary feelings come to surface. I know the hardest part to living a healthy lifestyle is just simply starting it. If you want to do something please I beg you today to start it. Take some small step towards it, don't let 3.5 years go bye. I wish you all a lovely week!

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

xoxo
Michelle

TIP OF THE DAY:
This might be extremely difficult but if you really want to drop some pounds, cut out all soda.....yes even diet. Soda is REALLY bad for you, if you drink a good amount of soda and cut it out, you will loose weight.

Saturday, March 27, 2010

Take a few days off

I just walked in from the gym and let me tell you my legs are freakin killing me. I worked them out pretty hard today and incorporated a new exercise. My ankle is almost 100%, I've been patiently awaiting this exercise so I'm happy I was able to perform it.

Yesterday was my day off, I want to let you all know how absolutely necessary it is to take a few days off. I actually have a problem with this rule, but I'm working on it. My hero, Jillian Michaels, suggests two days off. If your a beginner you should start with taking 3 or even 4 days off. I usually only take 1 full day off, and if so, try to have an easy day in the week.

Taking a few days off is necessary for muscle recovery. If you don't let your muscles recover you are taking the risk of serious injury, and possible fatigue. Also, it's been known to burn people out and make them quit all together. As a fitness fanatic this is hard for me, but even I take a day or two off depending on my schedule.

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

xoxo
Michelle

TIP OF THE DAY:
To stop binge eating keep healthy snacks on you at all times. One of my favorites is unsalted almonds. Trader Joe's sells them pre-packed, (Just a Handful of Raw Almonds), 13 packages come in a bag for about $6. I keep a bag in my car, gym bag, work bag, everywhere!!!

Thursday, March 25, 2010

What's your sport?

Yesterday evening I took a really great pilates class. My friend, Melissa Darling, teaches at Pilates Plus, (corner of La Cienega and Melrose). I always try and support my friends, her classes are offered Weds. evenings, I was free yesterday evening, so I went. Melissa's class was great and my whole body hurts today! She is so energetic, skilled and kind........ she made the 40 minute class fly by.

After my butt workout this morning I received a message from Kelly and it got me thinking. Kelly is one of my best friends in LA, we are very different, yet really close. She is also into fitness, but in a much different way. Kelly enjoys contact sports. She teaches basketball, lacrosse, and is skilled in martial arts. We also have different body types. She is much taller and bigger boned than me. She's thin but she has this presence of being an incredibly strong woman. She's beautiful inside and out and I am lucky to have her in my life.

I'm not a big contact sport person, not very competitive. As you can read I'm more of a pilates/yoga/aerobics gal. Stop and think for a moment: What's your sport? What kind of person are you? What physical activity do you enjoy? Once you answer these questions, you'll know where to start!!!!!

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

xoxo
Michelle

TIP OF THE DAY:
Add color to your meals. Fruits and veggies rich in color have high nutritional value. Three of my favorites that I eat every day are: Blueberries (blue), Kale (green), and red bell pepper (red). Take a look at your dinner tonight and see if it's colorful, add some if it's lacking!

Wednesday, March 24, 2010

Yoga

Just finished my date with Cathe Friedrich, (fitness program, DTV channel 261), and I'm feeling good. Yesterday was Yoga Tuesday, one of my favorite days of the week! I enjoy Yoga for many different reasons, it not only is a great way to strengthen your body, but for me it's very spiritual.

My instructor at Exhale, located in Venice CA, is truly gifted. I've taken MANY yoga classes with an array of different instructors and I've never felt the presence of someone like I do when I'm practicing with Joe Tastula. When I leave the studio I always feel completely at peace, and it's a great hour and a half work out. Joe has a special way of centering her students. Her class is open to all levels, and she encourages her students to take breaks when necessary. There is just something about her. When she's teaching it's as if she's a floating ray of light. Sounds cheesy........ but true. I LOVE HER!

With all the benefits yoga offers, it is one piece of my routine that I won't miss. Life is so stressful, and we are dealing with such hard economic times, it's nice to just shut down and breathe.

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

xoxo
Michelle

TIP OF THE DAY:
Yoga can get pretty pricey, most studios offer a class that is based on donation only. Call your local studio and see if one is offered. If not, check your cable stations. Direct TV offers Namaste Yoga in the mornings which is pretty good, also your local library should have DVDs to rent for free!!!

Tuesday, March 23, 2010

The Human Garbage Can

Good afternoon! I just did a fantastic 15 minute ab workout, yoga later this evening. I've been incredibly busy and started feeling run down yesterday. My boyfriend is sick, (poor baby), to ensure I don't get sick I'm taking it easy the next few days. I'm also taking echinacea, a natural supplement that supports immune function.

I wanted to share a conversation I had with my sister last night on the phone. I want to let you all know I am tremendously proud of my sister. She has been battling weight issues since the third grade and she is winning this fight! She works hard at it every day and it shows. Yay Nay Nay!!!! Anyways, while we were talking she shared a conversation her nutritional therapist had with her.

Growing up I'm sure we all have heard someone tell us to clean our plates, not to waste food, etc. I don't agree with these statements. My sis' nutritional therapist once asked her, "Why are you the human garbage can"? What a great way of looking at something. You throw your unwanted or uneaten food away in the garbage, right? Why eat it all just to eat it and be the human garbage can????? This question alone has helped my sister keep her weight off and change her life.

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

xoxo
Michelle

TIP OF THE DAY:
Don't be a human garbage can.

P.S. I hope you are having a wonderful birthday Heathsta!!!!! xoxo

Monday, March 22, 2010

Charity Work

Yesterday was the LA Marathon, I just want to give kudos to everyone who took part in the race. I've never run a marathon, the most miles I've ran at a given time is seven, and that was really pushing myself. So congratulations, I'm very proud of you, it's quite an accomplishment.

Charity work is fabulous. A charity I support is Tag The World, it's a triathlon for children that takes place in Hawaii. My friend, Robert Valletta, is the founder and a really good person. If you read my blog yesterday I wrote that I cycled. I had never been into cycling until I decided to support his charity. I now love cycling, and I have a great event to look forward to........and did I mention help underprivileged children........which is the best part!

There our a lot of people less fortunate than ourselves and I encourage everyone I know to do charity work. I hope you all have a wonderful week, it's Monday, start the week off right and have a fantastic workout!

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

xoxo
Michelle

TIP OF THE DAY:
I realize some people have time consuming days, this tip is for those. Wake up 10 minutes earlier than you should and jump rope. You can do this in your home and you can find a jump rope for under $10 in most stores. If you can give yourself this ten minutes it will give you so much energy. Jump roping burns a lot of calories and will get your heart rate up also. Ten minutes, that's all, YOU CAN DO IT!!!!!

Sunday, March 21, 2010

Get Your Sweat On

I had an appointment early this morning and ran into a neighbor in the elevator. He was heading to the dry sauna which inspired me to get my sweat on. Today's work out was hardcore cardio, I cycled 13.62 miles, a little longer than last week. Before I hurt my ankle I was up to 22 miles, so I'm happy to be back on track.

After my long ride I headed for the sauna. I love the dry sauna. It feels so good to just let your pores open and sweat, sweat, sweat. When I'm in the sauna I like to meditate and visualize, which goes hand and hand with the heat and relaxes me. Now I'm ready to plan out next week and enjoy the evening. A little tip for women: if you use the dry sauna wrap your hair tightly in a towel to avoid heat damage.

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

xoxo
Michelle

TIP OF THE DAY:
When you sweat heavily you need to rehydrate your body. A natural way to rehydrate is by drinking coconut water (not milk). It tastes sweet and is full of potassium. My favorite brand is ONE, it's so yummy!

Friday, March 19, 2010

I Love Shoes

Hi, happy Friday! I've had a great week. I'm in a really good mood, just walked in from the gym, today I worked on my legs. I get more excited to workout this body part than any other. Don't laugh, but I get super excited because of my true love for shoes.......I know this sounds insane.... but it's true.

I'm a girly girl, and I absolutely LOVE shoes. Honestly, the feeling of wearing a beautiful pair of heels is so incredible. At times I'll even walk around my apartment, by myself, in my heels, just to feel good. My ankle is capable these days for heels, which really pushes me to work hard on my legs. It's been a great motivator.

So, when you think about working out, try and look for other reasons. Maybe you have a tattoo on your arm and you show it off so you want your arms to look good....I don't know just try and get creative, think of something! Find ways to drive you to start moving your body. Have a great weekend!

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

xoxo
Michelle

TIP OF THE DAY:
This is an exercise that kept my legs in shape when I fractured my ankle and couldn't walk for 2 1/2 months. Take a small ball (you can get one at Target for $3.99), while your sitting down put it in between your thighs squeeze and hold for 2 seconds, release and do 3 sets of 12. You can even do this while watching your favorite TV show, NO EXCUSES!!!

Thursday, March 18, 2010

Honesty

I just finished a great workout (back and shoulders), and I was thinking about a conversation I had last night with my boyfriend. I am very lucky, I have an AMAZING boyfriend, one of his best qualities is that he is honest, tells the truth all the time, I can trust him which is huge for me (I have trust issues). Anyways, got me thinking and wanted to ask you these questions:

How honest are you with yourself? Why do you want to get healthy, lose weight, etc.,? Why haven't you started?

Sit down by yourself and be honest, take out a piece of paper and write it down. DO IT NOW!!!!! After you answer, make a realistic goal and decide to take some small action toward it today. Tell yourself you are going to do this and believe it, I believe you can!!!

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

xoxo
Michelle

TIP OF THE DAY:
DRINK LOTS OF WATER!!!! We all know we should do this. It astounds me that people don't drink 8 glasses or more a day. If you drink a lot of water it cleans you inside and out, yes, you will be making trips to the restroom but this will energize you. It keeps your skin looking good, increases digestion, cleans your whole body, etc. If you start drinking a ton of water a day this alone will get you to start loosing weight.

Wednesday, March 17, 2010

getting the energy

Today has been an incredibly long day. I got up really early and it was go go go. At around 4pm I was in a really bad mood. I was feeling overwhelmed, tired, missing my family and was grumpy. I went to lay down in my bed ready to cry or scream. I thought what would Jillian Michaels or Anthony Robbins do (2 of my personal heroes)? I immediately got up and put on my gym clothes. Weds. are usually the day I take off from exercise to let my muscles heal, but I knew going to the gym was what I physically and even more mentally needed. As soon as I made that decision and got up and on my feet I started feeling better, then I got to they gym started my butt workout, turned on my ipod and really felt good. I am now in my apartment full of energy, happy and looking at things differently. I'm ready for a great evening. It's amazing how working out can give you that burst of energy/endorphins/mentally clarity that you need. Have a happy St. Patty's day and be safe.

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

xoxo
Michelle

TIP OF THE DAY:
This is more a feel good tip. Wear colors that compliment you and make you feel good. An example of mine is that I look horrible in green. It gives me a yellow skin tone and brings out my dark circles.....I NEVER wear green. Look in the mirror and see what colors and cuts compliment you.....those are the colors and cuts you should wear. When you look good you feel better!

Tuesday, March 16, 2010

scheduleing

Hi, can I just say I am so happy I went on a hike yesterday. I'm very fortunate to live in LA, the weather here is unbelievable. It was such a beautiful day and I got to catch up with Christine. Also, I just got back from the gym and my arms are shaking.....I LOVE THAT!!!! There is no way I could have pushed myself yesterday the way I did today.

So, it's Tuesday one of my favorite days of the week. I get really excited about Tuesday's because I drive to Venice and practice yoga with one of my best friends Ben. He lives in Hermossa Beach, I live in Hollywood so we meet, have a great yoga practice, and then get dinner and catch up.......it's the best evening. We also invite others to join so if you are in the LA area you are welcome to come! My point is that I schedule it every week with him, it's something I just know I'm doing and look forward to.

I schedule all my workouts. On Sunday evening I try and plan out my workout week. Yes, things can come up, however, if you make a mental note of when your going to exercise your mind focuses on it and it usually gets done. It REALLY works for me. Schedule some type of date with your best friend and exercise together....even if it's just a long walk. You'll have something to look forward to, and be excited for.

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

xoxo
Michelle

TIP OF THE DAY:
This cost no money and you can do this in your own home. Summer is coming, tank top season is approaching. To tone the back of your arms here is an exercise. Tricep Dips: Take a stable chair and hold yourself up with your arms (like your sitting on it) your butt and back are almost touching the chair, sit up tall with your legs slightly bent toes up, bend your arms down as you dip for 2 seconds breathing in and then lift up for 1 second breathing out. Do 3 sets of 12, you should feel it the next day....i know I will tomorrow :)

Monday, March 15, 2010

listen to your body

Hi, so I woke up early today, did my morning rituals, put on my gym clothes and sat on my couch. My whole freakin body hurts and I'm really tired. I pushed myself really hard 6 days last week. I weight train 4 days a week, different body parts (arms, legs, butt, back), I work on my abs all 4 days. Usually I workout my arms on Monday. My arms are the weakest part of my body, it's really difficult for me to gain muscle in my arms, so I like to get it out of the way early on in the week. I was mustering up energy when I closed my eyes and listened to my body. In order to get a maximum workout for my arms I knew did not have the energy. Also, because I was fatigue I could risk injury. So I thought what else can I do??????......I picked up the phone and called one of my best friends Christine, she's picking me up in an hour to go hiking. How fun, get some exercise in and have bonding time with someone I love. Happy Monday, exercise in some way today!!!!!!

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

xoxo
Michelle

TIP OF THE DAY:
If you eat eggs (my sister's favorite food, she loves em)in the morning it will decrease your appetite and you will eat less throughout the day!!!!

Sunday, March 14, 2010

start losing weight now

Today was my date with Cathe Friedrich. It's a full body workout day. When I say date I meant in my home, I record her program. I'm a huge fan of Fit TV (station 261in LA), it's through Direct TV and this station seriously has wonderful programs that you can do in the privacy of your own home. I was sluggish today and was going to skip it, boy am I glad I didn't because it gave me a ton of energy that will get me through my day.

I've gotten a ton of messages from people asking me about how to loose weight, here our my thoughts on that. First off you need to make the decision and commitment that you are going to start doing this now and take action. Set yourself a goal and really commit to it. I have no problem with fitness goals but with other life goals what I do is find an accountability partner. That is someone I trust who will stay on me, check in and make sure I'm doing what I say. It helps me tremendously.

Once you've made the decision here is my simplest plan to get you started. Do at least 30 minutes of cardio 3 times a week. I know everyone claims that there isn't enough time in the day but really 30 minutes 3 times a week isn't that much.....do this for yourself!!!!! Also, a huge part of losing weight is your diet. When I refer to diet I mean the food and supplements you put in your body....not a specific diet plan, Atkins for example. I don't believe in those diets if you want to keep the weight off for good. Those 3 days of cardio try and eat healthy. Lean protein, fruits and vegetables, natural foods that don't contain preservatives and NO DESERTS. I very rarely eat desert, I know it sounds crazy but it's true, only on special occasions, I just have gotten use to it and now honestly don't crave it. Also eat 5 small meals throughout the day. This is huge, it keeps your metabolism up. When you eat you should NEVER I mean NEVER stuff yourself and feel full. Don't get me wrong eat enough but don't go overboard. This plan is very simple and hopefully easy to start off with. In a few weeks you will start seeing results and have more energy.

Thank you for reading and whatever shape or size you are always love yourself!!!

xoxo
Michelle

TIP OF THE DAY:
First thing in the morning drink green tea. It is a proven fact that it raises your metabolism, also if you ad a splash of lemon juice your body absorbs it better. My favorite is Yerba Mate Green Tea, it's a speciality tea you can only find in health food stores, I LOVE IT!!!!! Any green tea will do though.

Saturday, March 13, 2010

Cardio, Cardio, Cardio

Hi,

Today was my day of hardcore cardio and let me tell you I feel great. I fractured my ankle almost 4 months ago and have only recently been back doing cardio. Today I cycled 12.54 miles and then did some ab work. I incorporate cardio into my fitness schedule to strengthen my heart. For most people it's the best way to get smaller....but we'll go into that another day. For now I want to share with you a personal story to get you inspired to move your body and be healthy.

I love my mother more than any other person in the world, don't get me wrong I am daddy's little girl, but there's something about mother's....we were in them. I was very fortunate to grow up with high family values, I LOVE MY FAMILY, I was blessed with a kind, loving, supportive, fabulous family. I'm thankful for that everyday. So my mother 2 1/2 years ago went through knee replacement surgery. It was very difficult on her, but she needed to have it done. In the last 6 years I have tried to motivate her to loose weight and get healthy, I want her on this planet as long as possible. Well to make a long story short about six months ago I received a call from her, she told me she had joined a gym. It's crazy to this day I remember where I was (Target on Santa Monica and La Brea in Hollywood), I was looking at socks. After I got off the phone with her I realized something.......one of my prayers were answered. I will forever remember that moment. Here's the thing I know a lot of you don't have time or energy but let me tell you if my mother who is in her late 50's can do it, I KNOW YOU CAN!!!!! I have her give me frequent updates and to here her tell me she's up to 24 minutes on the treadmill is music to my ears and makes me feel so good. So my point here is this: maybe try thinking about how getting healthy will affect others....wives, kids, anyone who loves you.

Thank you for reading and remember whatever shape or size you are always love yourself!!!

xoxo
Michelle

TIP OF THE DAY:

This is super easy and it floors me that people (especially men) don't do it. TAKE A FEW MINUTES TO STRETCH BEFORE AND AFTER YOUR WORKOUT!!!!!!! Especially when doing cardio, it is a major key to preventing injury. A few simple minutes can save you alot of pain!!!!!

Friday, March 12, 2010

How this started!

Hi,

I hope this blog reaches tons of people and helps give you the extra motivation to start moving your body. Seriously, I always tell people as long as you are making an effort to get up and move your body you will see some kind of result. I became dedicated to fitness after a very difficult breakup over 6 years ago.....who would have thought that a breakup would better my life and help me find personal fulfillment???????? I didn't know it then but soon realized I have a true passion for health and fitness.

I'm an actress living in LA so health and fitness go hand and hand for what I want to do in life, that's why I'm such a fanatic but I found that I'm REALLY good at the discipline side of it. You work hard and see results....it's a great feeling. I constantly run around LA in my gym attire and get stopped at least once a day with questions regarding what I do....that's why I've decided to start this blog, I'd like to give back and share what has worked for me, and help motivate people to strive to reach their fitness goals.

Some of my posts will regard eating habits, vitamins, workout strategies, new classes I'm trying, etc. I'm basically just going to say what I feel and hope that some piece of my lifestyle reaches you. I'm not a Dr. or any type of medical expert in this field, all I can say is that I've been a size 0 with low body fat for 5 years, and I eat all the time. I am strongly AGAINST diet pills, and I have managed to stay this fit by working out, eating healthy, and taking natural supplements. Thank you for reading and remember no matter what shape or size you are always love yourself!!!!

xoxo
Michelle

TIP OF THE DAY:
Always try and strive for 6-8 hours of sleep, it not only regenerates all your cells and is better for you mentally, your muscles need it for recovery!!!!