A very special person introduced me to running again. Now, before I state my next sentence, don't get mad. I don't do a lot of cardio, my fitness goal is to gain a few more pounds of lean muscle. Meaning: I have to watch my caloric expenditure. If I burn to many calories I will be burning my muscle, so I have to be very careful. That's not the case for most people so please read on.
I went out and bought some new running shoes and needed a change in my fitness regimen. It felt amazing, I forgot how good running is for my mind. It completely cleared my head, which is normal when I work out, but in a different way then when I'm lifting. While I lift I still have to count, check posture, etc......but when I run, I let everything go, it feels great, and for everyone out there trying to lose a few pounds, you do burn a ton of calories.
It's only Tuesday, try and take a short, or long, run this week and feel the effects. One note of caution, protect your knees. ACL injuries are the second most common injury, lower back being number one. Running is very hard on your knees, if you have knee problems or start to feel any type of pain what so ever, stop and walk. Don't overdue it, it's not worth injury. Also, if you are like myself and trying to gain weight, be sure and consume extra, (good), calories the day's you run.
Thank you for reading and no matter what shape and size you are, always love yourself!!!
xoxo
Michelle
TIP OF THE DAY:
If you are a runner be sure and change your running shoes every 500 miles, or roughly 3 months.
Tuesday, March 20, 2012
Saturday, March 17, 2012
There will always be bumps in the road
It is a rainy day in LA, sorry for my hiatus, will try really hard to post more frequently. It's very easy for we LA locals to get down when it rains. Living in LA we are fortunate to have pretty much perfect weather most of the time. As I was laying in bed I started thinking about life and how there will always be bumps in the road.
It's inevitable that you will get thrown a curve ball now and then that will throw you off your fitness regimen or life in general. Sometimes when you least expect it. It's how you handle the bumps in a positive way and keep on going. When I first start working with a client I make it very apparent that there will be a "fitness" slip up, and that you can't beat yourself up, you have to accept it and get back on track.
No one can have a perfect fitness regimen, there will be some bumps and you will fall of track. This is just being human. When you go through such a bump in the road don't beat yourself up that will only make the situation worse. Do whatever it takes to get you back on track. Sometimes that takes calling a friend or your trainer to make you start exercising again.....whatever you need to do, do it!
Thank you for reading and no matter what shape and size you are, always love yourself!!!
xoxo
Michelle
TIP OF THE DAY:
During rainy weather it's easy to stay indoors. If you don't feel like leaving your home I suggest grabbing a jump rope and getting some cardio in. Crunches, planks, and dips can also be done in your home as well!
It's inevitable that you will get thrown a curve ball now and then that will throw you off your fitness regimen or life in general. Sometimes when you least expect it. It's how you handle the bumps in a positive way and keep on going. When I first start working with a client I make it very apparent that there will be a "fitness" slip up, and that you can't beat yourself up, you have to accept it and get back on track.
No one can have a perfect fitness regimen, there will be some bumps and you will fall of track. This is just being human. When you go through such a bump in the road don't beat yourself up that will only make the situation worse. Do whatever it takes to get you back on track. Sometimes that takes calling a friend or your trainer to make you start exercising again.....whatever you need to do, do it!
Thank you for reading and no matter what shape and size you are, always love yourself!!!
xoxo
Michelle
TIP OF THE DAY:
During rainy weather it's easy to stay indoors. If you don't feel like leaving your home I suggest grabbing a jump rope and getting some cardio in. Crunches, planks, and dips can also be done in your home as well!
Wednesday, February 22, 2012
How much alcohol are you consuming?
Hope everyone had a great three day weekend. My mother was in town so, although I was battling really bad allergies, my weekend was fabulous. Nothing like a good dose of mom to make you feel better. I started working with some new clients recently, when I first take on a client one of the first things we talk about is alcohol consumption.
Over consuming alcohol is the fastest way to weight gain. I could never understand how people would let their diet go when it comes to alcohol. As a single woman, dating in LA, I get it, you go out and meet friends or dates for drinks.....but you don't need to over-consume.
You would be surprised how fast those calories add up. A margarita has roughly 550 calories, a glass of wine about 120...you do the math. For the next 7 days keep track of your alcohol consumption to see how many alcoholic calories you are taking in. I reccomend 2-5 drinks max a week.
Thank you for reading and no matter what shape and size you are, always love yourself!!
xoxo
Michelle
TIP OF THE DAY:
To avoid over-consuming alcohol, next time you go out bring enough cash to have 2 drinks and leave your credit card at home.
Over consuming alcohol is the fastest way to weight gain. I could never understand how people would let their diet go when it comes to alcohol. As a single woman, dating in LA, I get it, you go out and meet friends or dates for drinks.....but you don't need to over-consume.
You would be surprised how fast those calories add up. A margarita has roughly 550 calories, a glass of wine about 120...you do the math. For the next 7 days keep track of your alcohol consumption to see how many alcoholic calories you are taking in. I reccomend 2-5 drinks max a week.
Thank you for reading and no matter what shape and size you are, always love yourself!!
xoxo
Michelle
TIP OF THE DAY:
To avoid over-consuming alcohol, next time you go out bring enough cash to have 2 drinks and leave your credit card at home.
Monday, February 13, 2012
Your cheat meal
Hope everyone had a great weekend.....I had WAY to much fun. Now it's Monday and I personally, have started my week out strong. I get all kinds of questions regarding fitness, lifestyle, nutrition etc. One question that has kept coming up is if I ever eat badly. My answer: every week.
I am a very regimented person, discipline is a part of my every day life. I eat small portions of healthy, clean, food on a daily basis. I do however, give myself 1 cheat meal a week, and I encourage my clients to have one also.
I have to let it be known that a cheat meal is a meal where you eat whatever you want and don't feel guilty. This doesn't mean over eat, and I need to stress that you should NEVER feel so full that you need to unbutton your pants. It's a meal that you love, but just can't eat all the time. My cheat meal usually is Mexican food or pizza.
Knowing that you have 1 cheat meal a week, whether it be at the beginning, middle, or end, will keep you from bingeing. If you mentally know that sometime in the week you get to have your favorite yummy meal, it will help you stay disciplined and on track.
Thank you for reading and no matter what shape and size you are, always love yourself!!!
xoxo
Michelle
TIP OF THE DAY:
It's cold and flu season, to avoid getting sick eat at least 3 kiwi's a week. Kiwi's have immune boosting properties in them and are loaded with vitamin c.
I am a very regimented person, discipline is a part of my every day life. I eat small portions of healthy, clean, food on a daily basis. I do however, give myself 1 cheat meal a week, and I encourage my clients to have one also.
I have to let it be known that a cheat meal is a meal where you eat whatever you want and don't feel guilty. This doesn't mean over eat, and I need to stress that you should NEVER feel so full that you need to unbutton your pants. It's a meal that you love, but just can't eat all the time. My cheat meal usually is Mexican food or pizza.
Knowing that you have 1 cheat meal a week, whether it be at the beginning, middle, or end, will keep you from bingeing. If you mentally know that sometime in the week you get to have your favorite yummy meal, it will help you stay disciplined and on track.
Thank you for reading and no matter what shape and size you are, always love yourself!!!
xoxo
Michelle
TIP OF THE DAY:
It's cold and flu season, to avoid getting sick eat at least 3 kiwi's a week. Kiwi's have immune boosting properties in them and are loaded with vitamin c.
Friday, February 3, 2012
Just Get There!
It's Friday, hope everyone has had a wonderful week. I have been extremely busy, which is a good thing. I went out last night in one of the beach cities near Hollywood. It was great to be with good friends and have some fun, however, today I wasn't feeling so well.
It's happened to all of us. You go out, maybe drink a little more than usual, or not get enough sleep, and you feel sluggish the next day. As I was driving to the gym for my workout, I seriously almost turned around. I did not feel like going, was going to take the day off.
I train 6 days a week, and Sunday being the Superbowl (I love football), is going to be my day off. So, I bucked up and got to the gym. Once I was there and started moving my body and listening to music, I got in my groove. I ended up having an EXTREMELY strong workout, and felt amazing after.
When you are tired or not feeling well, and are thinking about skipping your exercise, do whatever it takes to get you there. Once you get to the gym and start moving, you will start feeling better. I PROMISE. I am so glad I made it to the gym today, and so will you.
Thank you for reading and no matter what shape and size you are, always love yourself!!!
xoxo
Michelle
TIP OF THE DAY:
Keep a low calorie protein bar in your car, gym bag, purse, desk, etc. If you are in a jam and can't get a meal in, a protein bar will keep you from binging later on. Remember to strive for 5 small meals a day.
It's happened to all of us. You go out, maybe drink a little more than usual, or not get enough sleep, and you feel sluggish the next day. As I was driving to the gym for my workout, I seriously almost turned around. I did not feel like going, was going to take the day off.
I train 6 days a week, and Sunday being the Superbowl (I love football), is going to be my day off. So, I bucked up and got to the gym. Once I was there and started moving my body and listening to music, I got in my groove. I ended up having an EXTREMELY strong workout, and felt amazing after.
When you are tired or not feeling well, and are thinking about skipping your exercise, do whatever it takes to get you there. Once you get to the gym and start moving, you will start feeling better. I PROMISE. I am so glad I made it to the gym today, and so will you.
Thank you for reading and no matter what shape and size you are, always love yourself!!!
xoxo
Michelle
TIP OF THE DAY:
Keep a low calorie protein bar in your car, gym bag, purse, desk, etc. If you are in a jam and can't get a meal in, a protein bar will keep you from binging later on. Remember to strive for 5 small meals a day.
Sunday, January 29, 2012
Intervals
I hope everyone has had a great weekend, I know I sure have. This week has been extremely busy for me, at one point I even thought I wasn't going to make it to the gym. My normal fitness routines are around an hour, this particular day I only had about 40 minutes, so instead of skipping the gym, I performed intervals.
I know you've probably heard the term interval. Basically, an interval is when you alternate high to low intensity. An example would be if you were on the treadmill you would jog for a minute and the next minute run/sprint at a high intensity. By doing intervals you burn calories quicker so you don't have to stay on the machine for a long period of time.
All of my clients perform intervals, it is a great way to strengthen your heart, burn calories, and give your workout some variety. The next time you find yourself in a time crunch at the gym, try interval training.
Thank you for reading and no matter what shape and size you are, always love yourself!!!
xoxo
Michelle
TIP OF THE DAY:
If you are on a mission to drop pounds take a photo of yourself and every 5-10 pounds you lose keep taking a photo. If you physically see the improvements it will motivate you to keep going.
I know you've probably heard the term interval. Basically, an interval is when you alternate high to low intensity. An example would be if you were on the treadmill you would jog for a minute and the next minute run/sprint at a high intensity. By doing intervals you burn calories quicker so you don't have to stay on the machine for a long period of time.
All of my clients perform intervals, it is a great way to strengthen your heart, burn calories, and give your workout some variety. The next time you find yourself in a time crunch at the gym, try interval training.
Thank you for reading and no matter what shape and size you are, always love yourself!!!
xoxo
Michelle
TIP OF THE DAY:
If you are on a mission to drop pounds take a photo of yourself and every 5-10 pounds you lose keep taking a photo. If you physically see the improvements it will motivate you to keep going.
Monday, January 23, 2012
TIME
Hi, sorry about my hiatus. I have been so busy, it's funny I'm writing about time today, and because of that I'm taking my own advice. I'm going to try in 2012 to make my blog posts a little more consistent. I will try posting two times a week on Mon, Weds, or Fri. I will be a bit more structured and make the time....just like you need to with your fitness goals.
It's a brand new year. This is the time we all make our goals and set resolutions and really feel like we can accomplish them. The BIGGEST excuse as a fitness professional that I hear over and over is that my clients don't have time. That is so absurd to me. Think about it, Time is the one universal thing that we are all given, every single person on this planet should make time to take care of their health.
It doesn't matter how much money you have, your background, your physical abilities.....every day we are all given the same 24 hours. The difference is what you do with it. I really am begging you today to take a look at your calendar and make the time for exercise and get yourself healthy in 2012. If you can't make the time for your health then really what are you living for? Make it a major priority and promise yourself that you will in fact do it!
Thank you for reading and no matter what shape and size you are, always love yourself!!!
xoxo
Michelle
TIP OF THE DAY:
Take a look at your week and schedule exercise 3 times at 30-60 minutes, and STICK WITH IT!!!
It's a brand new year. This is the time we all make our goals and set resolutions and really feel like we can accomplish them. The BIGGEST excuse as a fitness professional that I hear over and over is that my clients don't have time. That is so absurd to me. Think about it, Time is the one universal thing that we are all given, every single person on this planet should make time to take care of their health.
It doesn't matter how much money you have, your background, your physical abilities.....every day we are all given the same 24 hours. The difference is what you do with it. I really am begging you today to take a look at your calendar and make the time for exercise and get yourself healthy in 2012. If you can't make the time for your health then really what are you living for? Make it a major priority and promise yourself that you will in fact do it!
Thank you for reading and no matter what shape and size you are, always love yourself!!!
xoxo
Michelle
TIP OF THE DAY:
Take a look at your week and schedule exercise 3 times at 30-60 minutes, and STICK WITH IT!!!
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