Saturday, May 29, 2010

See the light

Just got done training, it's a beautiful day in sunny LA. I worked my glutes today, I mixed it up a bit. After completing my first portion (stretching, cardiovascular, core, balance, reactive) of training, I decided for the resistance part to work it circuit style. If you don't remember a circuit system of weight, or resistance training, is when you do multiple exercises back to back with little rest in between. I am tired but feel great.

I've been in a John Mayer mood lately. When I was hurt and laid up on my couch I watched a special on him, he's pretty fascinating, I would LOVE to sit down and talk with him. So, his CD Continuum has been my latest obsession. In the song, Gravity, he refers to light.

This rings true for health and fitness. Stay in the light, get outside, open those curtains, don't let the darkness creep in and take control. When I think back to my hard years, when I was sad and depressed, my apartment was really dark. So, today, see the light, enjoy it, move your body, and smile. Remember 30 minutes of exercise does wonders.

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

xoxo
Michelle

TIP OF THE DAY:
Do something nice for someone today. Big or small, a stranger, friend, relative..anyone. The rewards to giving, or contributing, are so much better than receiving. When you truly give from your heart, it's the most amazing feeling in the world. Just think, if every human being on the planet did something nice for someone, we would live in a much better place.

Friday, May 28, 2010

Personal Training

Wow, I had a major allergy attack yesterday, wiped me out completely. I'm so glad it's much better today. I would have taken the day off regardless because my body hurt so bad. I'm now incorporating everything I've been studying into my training, it's truly kicking my butt, and I love it!

I've been a gym rat so to speak for over five years. I thought I knew what I was doing.....boy I was wrong. There is something to personal training. If you can afford it, I highly recommend it. It not only gives you faster results and is a motivational tool, it's someone that is getting paid to change your body. It is his or her job, what they specialize in, and what they are trained to do.

Personal training is expensive and now I understand why. I have learned an incredible amount of information, and I'm so excited to keep learning more. There is way more to it than you think. May you all have a safe holiday weekend!

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

xoxo
Michelle

TIP OF THE DAY:
If you hire a personal trainer be sure to ask which certification they carry. Look it up and know how you are going to be trained. Make sure the fitness professional is current, you can even ask to see the card. You are paying for a service, make sure you know exactly what your getting.

Wednesday, May 26, 2010

The biggest loser

Another season was put to rest last night of the hit t.v. show, The Biggest Loser. I absolutely love this show. When I see an obese person it really hurts and bothers me, I want to help them immediately. For this reason I never tuned in, until recently, and it's now one of my favorite shows that I will not miss.

Last night the winner, Michael, whom I rooted for all season, received the title. We can all learn from him, and all the other contestants. This man weighed over 500 lbs, and found it in him to compete and win. He lost over 250 lbs in such a short time. 250lbs!!!!!!!! That is truly remarkable.

Think about it, this man weighing over 500lbs took his shirt off on national television, told the world he needed help, and cried. I can't even imagine how scared he must have been, but he wanted something so bad that he did it. Could you do that?

In the end, he shed over 250lbs, won $250,000, and finished a marathon. What a special and amazing human being. Evaluate yourself, what are you afraid to do? What are your fitness goals? Is there something in your life that isn't working and needs to be changed? Think of Michael, the heaviest man to ever compete in the show. Draw from his enormous courage and strength, ask for help, and start making the change. I know every single one of you can do it!!! C'mon reach for those stars!

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

xoxo
Michelle

TIP OF THE DAY:
If it is your cheat day, remember you can have 1 cheat day a week, make sure your indulgence is worth it. Please, if your going to have pizza, cookies, etc. make sure it's your most favorite and it tastes absolutely amazing. If an indulgence is just OK, don't put it in your body, think about the calories you will have to burn. Make sure you positively are in heaven and LOVE LOVE LOVE it, if not, put it down!!!

Saturday, May 22, 2010

A half an hour

OK, the following information was featured in this months Glamour magazine. I have to share it, it's a different way of looking at exercise. The article was titled, "Great Health News for Every Woman". Men, you can learn from it too!

Quick! Take this poll: If there were a pill that could........

*Slash your chances of getting breast cancer
*Help get rid of headaches
*Cut symptoms of depression almost in half
*Lower your risk of type 2 diabetes by 50 percent
*Make it easier to get pregnant when you want to
*Boost sexual arousal by 100 percent
*Improve your body image
*Make you fall asleep 40 percent faster
*And help you lose up to a pound a week

......would you take it?????

Here's the deal: There's no miracle pill, but research showing that you can get all these benefits from 30 minutes of daily exercise keeps piling up. Exercise provides more overall health benefits than ANY drug. Any activity, like jogging or brisk walking, will do it.

This is a very simple article that is so beneficial to living a healthy life. Thirty minutes is not to much to take for yourself. You can do it, I believe in you and know you can!

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

xoxo
Michelle

TIP OF THE DAY:
Do 30 minutes of exercise everyday, starting today!!!!!!!!!!!

Thursday, May 20, 2010

Core Work

It is a beautiful day in LA. For all you locals I hope you are able to enjoy this great weather. I just got done training, I am truly exhausted. I implemented some new techniques, which kicked my butt. It's really great to be gaining the knowledge I'm receiving through my studies.

Many people do not work on their core which is why I would like to bring it up today. This is such a vital component of your body that needs to be strengthened. The core has been defined as the lumbo-pelvic hip complex, and the thoracic and cervical spine. The core is where the body's center of gravity is located and where all movement begins. Basically, it's what helps keep you stable.

Many adults have chronic low back pain. It's estimated 80-85% of our adult population does, which saddens me. In order to avoid this I encourage you to strengthen your core. Pilates is EXCELLENT for core work, there our also a number of simple exercises you can do in your home. One example of a core exercise is the basic plank, (Prone Iso-Ab). Please start strengthening your core and let's get this percentage down.

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 planning on training for 60 minutes or more, grab a sports drink and sip on it throughout your session. Your body NEEDS the carbohydrates and has to replace fluid loss (I was unaware of this until recently). It is the reason why in EVERY sporting event you will see coolers on the sidelines, on the court, in the rink, etc.

Wednesday, May 19, 2010

Start talking

Good afternoon! Yesterday my whole day was about fitness. I went on a really long hike with one of my best friends. The weather in LA wasn't that great but we hiked regardless and it was fabulous! I love Christine dearly. Next was yoga. Ben unfortunately was unable to attend, but I went anyways and had a phenomenal practice. I swear yoga does wonders for me.

After Yoga I met with a trainer who is helping me prepare for my certification test/final..... which leads me to my topic today regarding talking. I met this man randomly, he asked me where I worked out and that lead to training. He's a NASM trainer, who runs a gym in Marina Del Rey, and teaches bootcamp. This man is a wealth of information......he is helping me tremendously and it all came through talking, asking questions.

For some of you this may be a bit difficult, but it really helps. Put yourself out there, you have know idea what you could learn....or who you could meet. In your gym please, ask the employees questions and start talking. It's a way to get your brain going which in return could motivate you to start moving!

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

xoxo
Michelle

TIP OF THE DAY:
Please do not ingest anything that has high fructose corn syrup in it. High fructose syrup is HORRIBLE for you. Start reading your labels and know what you are putting in your body.

Monday, May 17, 2010

Supplementation

It's the start of a new week. I just got done training and feel really good. Today was hardcore cardio. I cycled with intervals for almost an hour, gonna load up on food in a little while. For now I'm sipping on a protein shake. Remember, after training, your body needs nutrients within 30 minutes.

Every Monday I make a pit stop at Erewhon Natural Foods Market. I pick up my weekly supply of Kambucha, and peruse the supplement aisle. I know it's nerdy, I just plop down, read, and talk to the salespeople or customers. I love getting feedback from people and learning about new supplements.

People take supplements for many reasons. The use of dietary supplements can be beneficial. It's extremely hard to get all the nutrients your body needs in your daily diet (food consumption). Vitamins and minerals are essential components of food and are rquiered in very small amounts by the body. I recommend bare minimum taking a multivitamin and calcium. This will give you more energy and keep your bones strong.

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

xoxo
Michelle

TIP OF THE DAY:
My all time most favorite dietary supplement is acai. This is a superfood that does wonders. If you are taking acai please take it in natural form. I recommend the dried, ground, powder made by Sambazon, or the natural liquid gel caps made by Gaia herbs. There are no fillers in either of these.

Friday, May 14, 2010

Ask yourself "why"?

I am getting down to the nitty gritty with my lessons. I've been very diligent with my study schedule, and I'm almost done. With so much information I get overwhelmed at times, but I'm dealing with it. I can't wait to become certified!

My lesson yesterday was on behavior modification, I found it extremely helpful and interesting. While your training, or starting a fitness regimen, you must first see your vision, or clarify what outcome you want. A very simple way to achieving this is to ask yourself "why"? Don't just ask it once, keep asking yourself. An example would be if you want to lose weight.....why? Is it to gain energy, for health purposes, to physically look better, etc......seriously ask yourself why a few times?

It's so beneficial to truly know what result you want. Once you can clarify specifically what you want, you know where to begin and can start attaining it. Find your vision and go for it!!!

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 delicous snack that was featured in Shape magazine last month. It gives you protein, fiber, sugar (good sugar), and carbohydrates. It's a perfect combination that will keep you feeling full. A peanut butter banana sandwich. Take 2 pieces of whole wheat bread, 2 tablespoons of natural peanut butter, and a banana.... make a sandwich and enjoy! It's sooooooooo yummy!!!!

Wednesday, May 12, 2010

Depression

I've been very reluctant to blog about depression, however I know from personal experience how horrible it can be. One of the biggest keys to becoming truly healthy is happiness. I thought maybe if I could reach one person it would be worth it. So, I'd like to share my story, and I'll try to make it short.

I suffered a five year depression, yep, that's right, five years of my life. Believe me when I say I know the difference between not having the energy when your in the shower to lift your arms, so you don't wash your hair, compared to having a busy day, or training really hard and feeling tired........there is a huge difference.

When I was going through my depression I knew something wasn't right. I'm a very social person, always have been, I would get invited to events, birthday parties, weddings, etc. I missed them all because I didn't have it in me to get up, get ready, or even worse just didn't want talk to people. It was an awful time for me, I was way to skinny and just basically lifeless.

The reason I decided to blog about this is because I wish someone would have told me to see a doctor, or figured it out so to speak, so I could have gotten help early on. I'm not trying to push prescriptions on you, however I know people who have gone through traumatic events and mood elevators have helped. Even reaching out to someone to talk helps. We are living in hard times, and it's OK to seek help.

I started pulling out of my depression 3 years ago and now I am the healthiest and happiest I have ever been. I can't believe I lived for five years unhappy, and I don't wish that upon ANYONE. Please don't be like me, I know everything happens for a reason, and I'm extremely strong because of it, but if I could take those 5 years back I would. I wish you all to be healthy and happy!

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

xoxo
Michelle

TIP OF THE DAY:
Do one small or large thing today to love yourself!!!

Tuesday, May 11, 2010

Water

Yesterday I hit a breakthrough. For those of you who don't know me personally, in the beginning of December I fractured my ankle. It was an awful, horrendous experience. I made a stupid mistake and missed a step in a department store. I couldn't walk for 10 weeks......did I mention I live by myself and drive a stick shift, (it was my left ankle). Recovering from this injury takes a lot of time, I've only been able to wear heels twice on special occasions. Anyways, before my injury I had a treadmill routine. It's pretty hardcore. It's 45 minutes, you change your pace, add inclines, there are lunges and hand weights involved also. Well, yesterday I did it!!!!! The ankle is almost 100%!!!

So let's talk water. In my lesson the other day there was a whole section devoted on water. It is so important to drink the required amount of water, I thought I would share the info. Here are some important reasons why you should be drinking your 96 ounces, or 3 quarts a day:

*Endocrine gland function improves
*Fluid retention is alleviated
*Liver functions improve, increasing the percentage of fat used for energy
*Natural thirst returns
*Appetite decreases significantly
*Metabolic functions improve
*Nutrients are distributed throughout the body
*Body-temperature regulation improves
*Blood volume is maintained

Please I beg and plead with you to hydrate your body and drink tons of water!!!

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

xoxo
Michelle

TIP OF THE DAY:
If you start drinking large amounts of water this alone will help you start with weight loss. If you do workout on a regular basis remember to drink 20-40 oz of water for every hour of exercise.

Friday, May 7, 2010

Habits

I went to bed really early and slept like a baby last night. If you don't remember I'm a HUGE advocate of getting the proper amount of sleep. I was able to really push myself training my back today because I was so rested. I love sleeping, it gives your muscles a chance to rebuild. I strive for 8 hours a night.

Today I'd like to talk about habits, not bad habits, good habits. I frequently get asked, "How do you get to the gym or exercise everyday"? Honestly, I've made it a routine, or a good habit. For me, it's like brushing my teeth. We all wake up and brush our teeth, it's a habit that comes naturally, that we just do. I feel the same way when I think about health and fitness. I wake up, give my hour of thanks and prayer while I eat a healthy breakfast, then get to my training.

Today I encourage you to start a good habit. Big or small, something that's going to improve your overall health. 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:
Make it a habit to eat breakfast. So many people skip out on this important meal. Breakfast starts your metabolism, and it's a proven fact if you eat breakfast you will eat less throughout the day. If you are slammed for time, grab an apple or healthy breakfast bar. If you do have the time pair your breakfast with green tea to really jump start your metabolism.

Thursday, May 6, 2010

Working the abs

I got off to a late start today, I had Cinco de Mayo fun last night. My legs were so soar from yesterdays training I decided to take today really easy. I was reading my Shape magazine while getting a pedicure and came across a great abdominal routine. So, today I gave it a try and focused on my abs.

The routine was fairly simple. First you stretch with a foam roller, followed by a few static stretches. Static stretching is when you hold a stretch with no movement. The abdominal circuit consisted of four exercises. The equipment needed was a large stability ball, and a handled resistance tube. After running through the circuit 2 times I added a few more exercises to complete my ab workout for the day.

I'm a fan of fitness magazines, they give you wonderful routines from great trainers. They also get my creative mind going, I always try the products featured. Hope you all enjoyed Cinco de Mayo, have a great evening.

xoxo
Michelle

TIP OF THE DAY:
When performing exercises for your abdomen's pay special attention to your breath. It is essential to breathe out when you are contracting the muscles. Also, get up 5 minutes earlier and do some crunches, I know you have 5 minutes, in no time you will see a difference.

Wednesday, May 5, 2010

Happy Cinco De Mayo

This morning I woke up really early and couldn't believe that it's Cinco De Mayo. Where did the first 4 months of the year go? I remember bringing in the new year like it was yesterday. It has lead me to ask how you are doing with your fitness goals? Summer and beach season will be here before you know it.

Just think of me as a little birdie,(possibly annoying), in your ear. Has procrastination got the best of you? Do you still think you don't have enough time? Is there just not enough energy in you? Well, I'm here to prove you wrong, and remind you that there is still 8 months left in this year.

You can still achieve your fitness goals by 2011. I beg and plead that you take one small action today for achieving your goal........do it......right now......I dare you!!!!!! Even if your at work, get up and drink a big glass of water, that's a start. Look up gyms on the Internet, call a friend to schedule a walk or hike, just do something! I swear it will help you in so many ways!!!

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

xoxo
Michelle

TIP OF THE DAY:
While celebrating Cinco De Mayo, instead of a sugary/salty margarita have a light beer or a glass of wine. Pass on the chips and salsa, order grilled fajitas. You can still celebrate and keep your calories normal.

Tuesday, May 4, 2010

The simple equation

I am so pumped up right now. As most of you know, I'm studying my butt off to attain a personal trainer certification from The National Academy of Sports Medicine, let me just tell you the stuff I'm learning is AMAZING! Before this journey began I knew a lot about health and fitness, working out, etc., now I'm in another ball game so to speak.

Today I trained my arms, applying what I've been learning, and I am ecstatic to report, my first two sets I used 20lb weights. The last set I dropped down to 15lbs. This is beyond fabulous for me because I struggled to get to 15lbs, and now I'm up to 20lbs. It will be hard for me to lift my arms tomorrow and I WILL LOVE IT!!!

I understand that a majority of our population struggles with weight issues. Today I wanted to share the most simple equation for losing weight.

BURN MORE CALORIES THAN YOU CONSUME

It's that simple. If you eat fewer calories that are expended there will be a reduction in weight. It's basic math, and the only way to truly keeping weight off. If you make a lifestyle choice in diet, (food consumption), and exercise, you will lose weight. You can start out small, grow, and see where it goes.

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

xoxo
Michelle

TIP OF THE DAY:
During your workout if you do standing exercises, cardio, etc., instead of sitting or lying on your back, you will burn more calories.

Monday, May 3, 2010

Go your distance

Another gorgeous day in LA. When I do make it to NYC, I will miss the LA weather. I hiked Runyon yesterday with Christine. When we reached the top of the mountain it was so gorgeous. There were so many little dogs out that were absolutely adorable. I love dogs, but because of my lifestyle a dog just isn't appropriate for me right now. It was nice to enjoy the little doggies.

Today was hardcore cardio. My personal fitness goal is to gain muscle, (increase lean body mass), I have to be careful I don't over do it with cardio. In order to gain muscle I must increase my caloric intake to exceed the amount that is burned to put weight on. So, I only do cardio once a week, to maintain a healthy heart.

I cycled today for a long time. I wanted to increase my endurance, go a longer distance at a lower resistance level. I hit my goal of 17.5 miles in a little over an hour. Today I went the distance. What's your distance so to speak? Today I challenge you to go for it! You can do it, I know you can!!!

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

xoxo
Michelle

TIP OF THE DAY:
While your eating be sure to completely chew your food. Spend more time chewing, by properly chewing your food it helps your body break it down, absorb the nutrients, and digest it.