Your health affects your loved ones

If you live in LA then you understand the heat wave we have been in. Yesterday I went hiking with one of my girlfriends and let me just say, it was much more difficult in the heat. I just got in from training and I am wiped out. Today I did intervals on the bike, followed with rubber band exercises, and ab work using a stability ball.

I went to the gym later than usual because I got sucked in to Dr. Phil's television topic. Today his show was centered around two women with anorexia, and it completely broke my heart. What struck me was how the anorexia destroyed the entire family. Parents fighting, siblings getting forgotten, and making rules for the disorder, were just a few of the points the family members shared.

If you are unhealthy, mentally or physically, please think about the people who love you and how it affects them. Watching someone you love fall apart is a horrible thing. Please seek out help, and try to make changes to become healthy for every one's sake.

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 going to a party or out to dinner, spoil your appetite by eating an apple or a handful of nuts. This way you won't be ravenous when the h'orderves or appetizers arrive.

Make sure to see your Dr.

Yesterday was my annual physical so I thought I would touch base on the subject. It's not the funnest thing to do, but it is absolutely necessary to keep up your health. For the first time I was excited to see my Dr., she's one of the Dr.'s on the TV show, The Doctors, and won a daytime Emmy this year. It was nice to see her and congratulate her in person, she's pretty fabulous!

I write this in regards to fitness because if you are not healthy, then you won't feel 100%, and therefore it will affect your workouts and could even be the reason why you can't seem to make it to they gym. Energy is key to training, and when you are ill your energy level goes down.

I am an extremest when it comes to my health, I pay a lot of money every month for good insurance, and I have a team of doctors whom know me well. Yes, it's a bit much for some people, but you have to remember that I am an actress, my body is my tool, it's my job to keep it healthy. You don't need a team, but find a general physician that you trust.

Please, please, please, if you haven't had your annual physical in over a year find a doctor and schedule an appointment immediatly. Cancer can strike any person at any age and the strongest way to beat it is with early detection. If you are like many Americans and can't afford insurance, call around, many physicians offer discount rates for a basic physical.

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

xoxo
Michelle

TIP OF THE DAY:
An easy way to remember to schedule your annual physical is to do it on your birthday. You won't be able to forget.

Venture out

Today a really good friend of mine had a birthday, pool, spa, fitness party. She loves working out and swimming, so she had her closest friends over for a day in the sun. It was so much fun.

I used her gym, of course, and had a fantastic workout. Her gym had different equipment and I was able to work my muscles in different ways. You always need to change your routine in order to keep your body from plateauing. I recommend changing it up every three months.

Most gym's give their members free guest passes. I encourage you to ask a few friends if they have one. You can even go down and ask to try the facility out, and most likely they will allow you a free day. Try a new gym 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:
When you are in the mood for pizza, instead of two slices of standard pepperoni pizza, switch to a thin crust and top with chicken breast, peppers, spinach, onion, and mushrooms. This will save you around 160 calories.

Meditation

Every day I make it a point to read bare minimum 2 journals on success. Some are long, some are short, but they all seem to have the same points. I read these daily to ingrain it in my head. A factor to success that most of these journals have in them that really sticks out to me is that you need to make time for yourself and practice meditation.

Today is Thursday and I will be attending yoga this evening. I practice yoga at least once a week. It's an hour and a half practice that is not only hard for me strength wise, (I get a good workout in), but it's a form of meditation. After yoga I always feel extremely centered and at piece. Most of the time it is simply the best part of my week.

If you've been reading my blog you also know I avidly practice Tony Robbin's programs, and I implement his "hour of power" every morning. In his hour of power you do many things, one in which meditate. Since I have added this to my daily routine, (Feb.), my stress level has gone down considerably. It's my time for me, and it has helped me tremendously.

There are many different classes, applications, and ways to meditate. Find a way that works for you and begin your journey of peace.

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

xoxo
Michelle

TIP OF THE DAY:
Power up your salad. The darker the green, the healthier the salad. If you love the crunch of iceberg then mix in some herbs. Basil, parsley, mint, and cilantro are loaded with antioxidants, like vitamin C.

Friendship

Today has been a fantastic day. I have literally spent all day in gyms. I trained two clients back to back right when I woke up. I was feeling a bit tired, and realized I needed my daily dose of training. I went to the gym with a friend and had a blast.

I know this might sound redundant but if you are having trouble getting to the gym then call a friend to get you there. I typically train alone, and today it was different because I was with someone. The workout went faster, and I got to share time with someone I love.

The biggest reason people claim why they don't go to the gym or workout is due to time. Call a good friend today and make plans to help each other get healthy. There is no time like right now!!!

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

xoxo
Michelle

TIP OF THE DAY:
When you decide to indulge (i.e. pasta, pizza,etc.), eat a salad and drink a big glass of water to fill up a little. You will eat a smaller portion of the treat and feel less guilty.

Oh my zucchini!!!

Yesterday I made my stop at my favorite natural food store, Erewhon, for my weekly supply of Kombucha. In the store they were having food demonstrations with samples. The very first table at the entrance I quickly glanced at, it was pasta (or so I thought), which I never consume, so I kept on walking.

Picking up my Kombucha I sampled a delicious raw food bar. The demonstrator asked me if I tried the zucchini up front. I was very confused, so I went back up front. THE PASTA WAS ACTUALLY STRINGS OF ZUCCHINI AND IT WAS DELICIOUS! I couldn't believe that I was consuming a vegetable and not a grain. The sauce was pesto with a hint of parmesan cheese, and some ground nuts sprinkled on top. This meal was absolutely delicious.

The demonstrator, Kimberly Zimmerman, is one of the owners. Her restaurant is: Good to Go Restaurants, vibrant food for vibrant living. It's in Huntington Beach, but she sells pre-packaged meals in Erewhon and Whole Foods. The meals are 90% raw, and all organic. In Erewhon they were around $9 per meal.

I stood and talked to this wonderful woman for awhile, she was so informative, it was great. When I asked her about the calorie and fat content she made me aware that there is high fat, but because it's good fat (olive oil, nuts, pesto, parmesan cheese), your body uses it for energy instead of storing it. Seriously, this dish was so good, I am so excited that I have found this treasure!!!!! Healthy and yummy, what a fabulous combination!!!!

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

xoxo
Michelle

TIP OF THE DAY:
When your having a sweet tooth craving eat some honey. Honey is an immunity boosting sweetner, which is also rich in cancer-fighting polyphenols. Try drizzling it over wholegrain bread or add it to your greek yogurt to make a dip for fruit.

My new toy

I just had a fantastic day training. I'm really trying to gain muscle mass in my arms, today, boy did I push myself. If you can afford a vacation, I HIGHLY recommend it. Since my return from the Dominican Republic, I have been bursting with energy. I re-charged my battery so to speak.

Yesterday a long awaited package came. I was so excited to see the federal express woman, you would have thought a pair of designer heels were at my door. What came was my fabulous digital body fat tester. I wanted a specific model, it has been on back order, and it FINALLY arrived.

It is absolutely essential to monitor your progress. Keeping a body fat percentage is a very easy way to do so. Most women don't like this idea, but I swear, when the # goes down because of the hard work and dedication you have done, it feels AMAZING!!!!! It's good to track your progress, so you can reward yourself, and it empowers you to keep up with your regimen.

If you are uncomfortable with this situation, then measure your progress simply by how your clothes are fitting. THROW OUT YOUR SCALE!!!!! I am not a fan of scales, I think they are inaccurate and create bad obsessions. Muscle weighs more than fat, if you are strength training, then you will loose inches but gain pounds. The only time I get weighed is at the Dr.'s office.

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

xoxo
Michelle

TIP OF THE DAY:
Just 10 minutes of exercise can boost your metabolism for an entire hour. Wake up ten minutes earlier (or more), exercise, and start your day right!!!!!

Be happy with what you were given

I almost took today off from training, however, my schedule this week is a little more hectic than usual...... so I made myself get to the gym. Once I was there, I kicked major butt and have now started off my week strong. What a great feeling!

Last night I read a very interesting article from Governor Schwarzenegger's daughter, Katherine. She has a book coming out called, Rock What You've Got (when I host my book club this will be my choice book). In the article I read, she opened up about how for years she disliked the way she looked. Now, she embraces her looks, and is trying to start a body image revolution, teaching woman to love what they were given.

We all go through times where we are unhappy with some aspect of our figure, that's absolutely normal. However, I'd really love for you to think about yourself and your body and really appreciate what you were given. I'm on the shorter side, I will never have long legs......and that's ok, I'm still happy with my 5'4 frame.

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

xoxo
Michelle

TIP OF THE DAY:
To burn extra calories jump rope through your strength-training moves. Ten minutes of fast skipping burns 128 calories (it's only 10 minutes, you can do it).

A little inspiration

Friday I went out to dinner with a friend in downtown LA, after dinner we attended the Downtown Los Angles Film Festival. It was a lot of fun. Saw some good flicks, ate yummy food, and caught up with a great girlfriend. I also met an unbelievable man, I'd like to tell his story in hopes for some inspiration.

As we sat down to look at the menu at Rivera, we all started talking about our food likes, dislikes, etc. I soon came to find that this man sitting across from me in the last year has lost 50 lbs........ and he did it all by himself. That is remarkable with or without help.

What made him make a lifestyle change is: when he went to the DR. his blood pressure was out of control. His Dr. wanted to give him prescriptions and be done with him. Instead he went on the Internet and decided he would get healthy on his own . For one year he has eaten a macrobiotic diet, and hikes Runyon Canyon with his dog 4-7 times a week. If you aren't familiar with a macrobiotic diet, look it up online. It's extremely strict, but the health benefits are phenomenal.

A year later he went back to his Dr. and the problem was completely fixed. His Dr. actually didn't recognize him. We live in a crazy, hectic world, we put things off and claim to not have time to be healthy. To avoid this take simple steps everyday to take care of yourself.

At the end of the night, I was really happy to have met my new friend. He inspired me and I hope he will inspire you as well! Through hard work and dedication he has changed his life.

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

xoxo
Michelle

TIP OF THE DAY:
Incorporate 2 tablespoons of golden flaxseeds to your daily diet. This seed has a number of health benefits. It aids in digestion and is great for your skin to name just a few. An easy way to incorporate golden flaxseeds is to add it to your daily shake (this is what I do), or you can sprinkle it over your salad or greek yogurt.

Basic nutrition

Wow, I just walked in from training and my arms are shaking. Lately I've felt like my arms have plateaued, so I changed things up, and went up on weights. I'm very excited to feel the soreness tomorrow.

I get many questions and emails regarding my diet and nutrition, so I thought that's what I'd focus on. Today I'm just going to give you the bare basics, and I will try to go into more detail in future blogs. Most people think all they have to do is train....boy are they wrong. Nutrition plays a vital role in sculpting the figure you desire.

The general rule is:

50-70% of your daily intake should be carbohydrates (body's main source for energy)
10-30% of your daily intake protein
10-30% of your daily intake fats

Now, depending on your goals is where you tweak the numbers. An example would be if you were trying to shed weight, then your fat would be closer to the 10% range. You don't have to be a fanatic like myself, just use your own gauge throughout the day. Try and think about food in a different way. When I consume food and nutrients I sit and think about how it will help protect, feed, and strengthen my body. I am also always thankful for my food (sounds cheesy but it's true)......there are many starving people in this world and I do not take for granted that food is always available to me.

Another very simple, easy, and effective tip is to look down at your plate. Fruits and veggies are essential in your daily diet. Before you eat a meal look down at your plate and make sure it is filled with color. Colorful fruits and veggies have the most nutrients in them. You should see bright green and red to name a few. If your plate has no color then get up and add some.

I also want to stress that I do indulge in one bad meal a week. I love love love Mexican food and pizza, I don't deprive myself of these foods. I know that somewhere in my week I will have my "fix", and this is enough to keep me from binge eating. It's my way of rewarding myself for something I've done or accomplished throughout the week.

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

xoxo
Michelle

TIP OF THE DAY:
If you want to reduce calories, buy flavored coffee and drink it black. Recently I purchased Tully's hazelnut coffee from Ralph's and it's pretty yummy. You honestly don't need creamer or sugar. I read an article stating that most American's injest to much sugar, this is a simple way to cut back.

Culture

Last night my good friend, Lee Knaz, invited me over to his home for Jewish New Year's. He is a finalist on the Gordon Ramsey reality show, Masterchef, and had a viewing party after dinner. Lee is from Israel, and cooked a delicious gourmet Israeli dinner for his girlfriend and close friends. It was such a great way to experience another culture's New Year's dinner. I'm happy to say Lee has made it to the final round, let's hope next week he will take the title of America's first Masterchef.

Today I had a really great, intense, hike with a neighbor of mine from Norway. She is a singer/songwriter and on the way to the canyon she played me her music. Her name is Antionnette, and as soon as her music gets released in the states, I'll let you know. She's incredibly talented, and her music is upbeat and makes you want to move. It was so nice during our hike to learn about her way of living.

So, I've been reflecting on all this culture that has been presented before me. That's one great thing about living in LA, people come here from all over the world. I feel as though it helps you grow and expand as a human being. It's made me want to learn more, especially in regards to fitness. There are all kinds of great classes you can take. I think I might try an African zumba class next.

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

xoxo
Michelle

TIP OF THE DAY:
Carry healthy snacks with you at all times. You should eat a meal or snack every four hours. Long stretches without food lower blood sugar and send your body into conservation mode, slowing your metabolism. My favorite protein bar that I always have on me is Think Thin, or I carry single serving bags of raw, unsalted, almonds.

I'm back re-charged

Happy Tuesday! I hope everyone had a safe, fabulous, Labor Day weekend. Mine was very mellow, I've been playing catch up since my return from the Dominican Republic. The best word I can describe DR is simply: paradise. I have never traveled to the Caribbean, and knew very little about DR, my girlfriend was the one who researched it. It exceeded all of my expectations.

We stayed in an all inclusive, really nice, resort. This is, again, something I have never experienced. What sort of "shook" me was that the Dominican's were so happy. Every single one I came in contact with. They live in a third world country, make hardly any money, and they are filled with happiness. So polite and engaging.....it was so refreshing, and put things into perspective for me.

The food for me was the only weakness on the trip (are you surprised). I guess you can say I'm a picky eater, but I made do and took all my vitamins and supplements. On the island there were hardly any greens.....I was going crazy. I wanted my spinach, kale, asparagus, broccoli, etc. Like I said, I made do, it was my vacation.

The fitness center on the resort was awesome! I got up every morning and trained. I did notice that due to the humidity my training was more difficult. It made me realize that athletes who live in humidity have an advantage over the rest of us.......which is cool, I have never thought about climate in the sense of training.

During my whole trip I never once made a phone call or went online, it was really lovely to be away from mass media. Now, I'm back in LA re-charged ready to excel in all my endeavors. It's pretty fabulous how going away will do that to you, and I can't wait for yoga later this evening!

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

xoxo
Michelle

TIP OF THE DAY:
When you order a salad substitute nutrient enriched spinach for the iceberg lettuce. Beleive me when I say, I missed this on my trip.