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!!!
Monday, November 21, 2011
Thanksgiving Tips!
Good afternoon. Hope you are all having a fabulous morning! Monday's are early for me, I wake up at six and pretty much I am busy all day. I do however, always make time for my personal training, and so should you!!!
Thanksgiving is a few days away and with this beautiful holiday comes over-eating, binging, and getting off track. Let me give you a few simple tips to fight the holiday bulge.
First, get up and exercise in the A.M. This will raise your heart rate which in turn burns calories. You will burn more throughout the day by warming up your body. It's like warming up your car, an hour later if you touch the hood, it's still warm.
Second, eat the white meat of the Turkey. The white Turkey meat has fewer fat and calories.
Third, stay away from snacking. If you know you are going to be eating a high calorie dinner then don't eat the snacks or apetizers. Eat a healthy breakfast i.e. oatmeal with blueberries, and stay away from the snack foods.
Fourth, If you are going to consume a traditional Thanksgiving meal with mashed potatoes, dressing, etc....skip desert. Choose one or the other. Have some healthy white meat with a salad if your going to eat desert. Don't do both.
These are just simple tips......USE THEM and stay on track this week!!!
Thank you for reading and no matter what shape and size you are, always love yourself!!!
xoxo
Michelle
TIP OF THE DAY:
Make your own cranberry sauce with fresh cranberries and small amount of natural sweetner (agave nectar, honey, etc).
*for more info*
www.twitter.com/michellebetts4
www.facebook.com/michellebettstoughlovemiami
www.mike@esterman.com (appearances)
www.michellebetts.com
Thanksgiving is a few days away and with this beautiful holiday comes over-eating, binging, and getting off track. Let me give you a few simple tips to fight the holiday bulge.
First, get up and exercise in the A.M. This will raise your heart rate which in turn burns calories. You will burn more throughout the day by warming up your body. It's like warming up your car, an hour later if you touch the hood, it's still warm.
Second, eat the white meat of the Turkey. The white Turkey meat has fewer fat and calories.
Third, stay away from snacking. If you know you are going to be eating a high calorie dinner then don't eat the snacks or apetizers. Eat a healthy breakfast i.e. oatmeal with blueberries, and stay away from the snack foods.
Fourth, If you are going to consume a traditional Thanksgiving meal with mashed potatoes, dressing, etc....skip desert. Choose one or the other. Have some healthy white meat with a salad if your going to eat desert. Don't do both.
These are just simple tips......USE THEM and stay on track this week!!!
Thank you for reading and no matter what shape and size you are, always love yourself!!!
xoxo
Michelle
TIP OF THE DAY:
Make your own cranberry sauce with fresh cranberries and small amount of natural sweetner (agave nectar, honey, etc).
*for more info*
www.twitter.com/michellebetts4
www.facebook.com/michellebettstoughlovemiami
www.mike@esterman.com (appearances)
www.michellebetts.com
Monday, November 7, 2011
Always start off your week strong!
Happy Monday! I just walked in from my training session and as I sit here and drink my protein shake while I type, I feel very grateful. I start of every morning in gratitude but this afternoon I'm really taking it in. Today I had an unbelievable day at the gym and I am just really thankful for it.
I try and stress to all my clients or friends I am helping to start your week off strong. Meaning, put a hardest workout in on Monday. By doing this it will give you momentum to push yourself through the week. If you don't believe me, I dare you to try it.
As a fitness fanatic and fitness professional training is part of my daily life. I understand that for most people it's not that easy. When you start making it a habit to get to the gym, say like brushing your teeth, it just becomes part of your routine.
Start your week of hard, push yourself today so that tomorrow will seem a bit easier. Start your week off strong and you will be surprised at the end of the week what you have accomplished. In any case, please make it a point to exercise and take care of yourself today.
Thank you for reading and no matter what shape and size you are, always love yourself!!!
xoxo
Michelle
TIP OF THE DAY:
My cardio today was hardcore, make yours hardcore as well. Start off with a warm up for ten minutes, then the next ten minutes sprint your heart out, remember to take 30 second breaks for recovery, and when I say sprint, I'm meaning where the last ten seconds are DIFFICULT and almost make you stop!!!
*FOR MORE INFO*
Follow me: www.twitter.com/michellebetts4
Become a fan: www.facebook.com/michelllebettstoughlovemiami
Appearances: www.Mike@Esterman.com
I try and stress to all my clients or friends I am helping to start your week off strong. Meaning, put a hardest workout in on Monday. By doing this it will give you momentum to push yourself through the week. If you don't believe me, I dare you to try it.
As a fitness fanatic and fitness professional training is part of my daily life. I understand that for most people it's not that easy. When you start making it a habit to get to the gym, say like brushing your teeth, it just becomes part of your routine.
Start your week of hard, push yourself today so that tomorrow will seem a bit easier. Start your week off strong and you will be surprised at the end of the week what you have accomplished. In any case, please make it a point to exercise and take care of yourself today.
Thank you for reading and no matter what shape and size you are, always love yourself!!!
xoxo
Michelle
TIP OF THE DAY:
My cardio today was hardcore, make yours hardcore as well. Start off with a warm up for ten minutes, then the next ten minutes sprint your heart out, remember to take 30 second breaks for recovery, and when I say sprint, I'm meaning where the last ten seconds are DIFFICULT and almost make you stop!!!
*FOR MORE INFO*
Follow me: www.twitter.com/michellebetts4
Become a fan: www.facebook.com/michelllebettstoughlovemiami
Appearances: www.Mike@Esterman.com
Wednesday, November 2, 2011
Get in the Gym
Hope everyone had a happy Halloween and didn't over indulge in candy. I had a ton of fun and celebrated on Sunday night. I can't believe it's already Weds. I have been incredibly busy today, training many clients in the morning. When I got to my personal session, I was feeling wiped out.
In the afternoon, I ate a healthy, small meal, did some computer work, and mustered up the energy to get myself to the gym. I repeat I was a feeling wiped out and tired.......but all I needed was to get in the gym and I was ready to go. I turned on my music and had a freakin fantastic session. I really pushed myself.
My point is: sometimes when your tired all it takes is to physically get to the gym. I was going to go light today with low impact work and I ended up doing a hardcore full body routine with interval training for cardio. All I needed was to physically place myself around the machines.
MAKE IT TO THE GYM TODAY....you won't be sorry.
Thank you for reading and no matter what shape and size you are, always love yourself!!!
xoxo
Michelle
TIP OF THE DAY:
Change up your cardio with intervals, you will burn more calories in less time. Find your "steady" where you can talk without it being to difficult and every other minute raise it to where you can't hold a conversation. Perform 5-10 intervals.
*for more info*
Become a fan: www.facebook.com/michellebettstoughlovemiami
Follow me: www.twitter.com/michellebetts4
Appearances: Mike@Esterman.com
In the afternoon, I ate a healthy, small meal, did some computer work, and mustered up the energy to get myself to the gym. I repeat I was a feeling wiped out and tired.......but all I needed was to get in the gym and I was ready to go. I turned on my music and had a freakin fantastic session. I really pushed myself.
My point is: sometimes when your tired all it takes is to physically get to the gym. I was going to go light today with low impact work and I ended up doing a hardcore full body routine with interval training for cardio. All I needed was to physically place myself around the machines.
MAKE IT TO THE GYM TODAY....you won't be sorry.
Thank you for reading and no matter what shape and size you are, always love yourself!!!
xoxo
Michelle
TIP OF THE DAY:
Change up your cardio with intervals, you will burn more calories in less time. Find your "steady" where you can talk without it being to difficult and every other minute raise it to where you can't hold a conversation. Perform 5-10 intervals.
*for more info*
Become a fan: www.facebook.com/michellebettstoughlovemiami
Follow me: www.twitter.com/michellebetts4
Appearances: Mike@Esterman.com
Thursday, October 27, 2011
Meditation
I am warning you....this blog will be a bit hokey...but fabulous! Last week I went to a Q & A featuring funny man actor, Josh Radnor. I love hearing successful people speak, it gives me motivation, and I believe you learn from other successful humans, regardless of their profession. What I loved hearing Mr. Radnor talk about was that he is big on meditation, he's been practicing for 8 years.
If you've been reading my blog, you know that, I too, am big on meditation. I first practice meditating every morning in my Tony Robbins, "Hour of Power", but I also find yoga a great form of meditation. I'm an over analytical thinker, and I swear to you, while I am meditating, my brain is clear and shut off. It's oh so wonderful.
So what is meditation? Honestly, it's whatever you make of it. Meditation is for you, and how you clear your mind. I've been fortunate to attend a guided mediation with my yoga instructor on our yoga retreat. I've also done the guided meditation on the iphone app. Guided meditation is when the instructor is there to tell you when to breathe and for how long to hold the breathe. Since yoga is all about breathe, it is a form of meditation.
Bottom line, meditating can be long, short, with someone, or alone. All it really is about is breathing and stilling your mind.
Thank you for reading and no matter what shape and size you are, always love yourself!!!
xoxo
Michelle
TIP OF THE DAY:
Our everyday lives are so stressful, please make some time today to sit, breathe, and quite your mind. Even if it's only for 5 minutes, it still helps!!!
*for more info and tips*
Follow me on twitter: www.twitter.com/michellebetts4
Become a fan: www.facebook.com/michellebettstoughlovemiami
Appearances: www.Mike@Esterman.com
If you've been reading my blog, you know that, I too, am big on meditation. I first practice meditating every morning in my Tony Robbins, "Hour of Power", but I also find yoga a great form of meditation. I'm an over analytical thinker, and I swear to you, while I am meditating, my brain is clear and shut off. It's oh so wonderful.
So what is meditation? Honestly, it's whatever you make of it. Meditation is for you, and how you clear your mind. I've been fortunate to attend a guided mediation with my yoga instructor on our yoga retreat. I've also done the guided meditation on the iphone app. Guided meditation is when the instructor is there to tell you when to breathe and for how long to hold the breathe. Since yoga is all about breathe, it is a form of meditation.
Bottom line, meditating can be long, short, with someone, or alone. All it really is about is breathing and stilling your mind.
Thank you for reading and no matter what shape and size you are, always love yourself!!!
xoxo
Michelle
TIP OF THE DAY:
Our everyday lives are so stressful, please make some time today to sit, breathe, and quite your mind. Even if it's only for 5 minutes, it still helps!!!
*for more info and tips*
Follow me on twitter: www.twitter.com/michellebetts4
Become a fan: www.facebook.com/michellebettstoughlovemiami
Appearances: www.Mike@Esterman.com
Wednesday, October 19, 2011
Music
It's Weds. and most of us are halfway through our work week. I have one more client later this afternoon, then I will be relaxing. I hope you all have been training hard!
Today I want to blog about music. Something I always tell my clients and anyone I know is that when you are feeling tired, or unmotivated, put on some up beat music. I swear to you this works. Today, after I trained my first 2 clients, I was feeling it, very tired. I quickly put on some up beat music, and it motivated me for my training session.
I LOVE everything about music, it's a gift, and it's a gift that is relatively inexpensive. If you've ever taken a group fitness class, notice there is always music playing, as well as in most gyms. Next time you need some extra motivation, put on some up beat music to get you exercising.
If you are hearing impaired, turn on a music video and use the subtitle feature to give you the sense of beat.
Thank you for reading and no matter what shape and size you are, always love yourself!!!
xoxo
Michelle
TIP OF THE DAY:
Purchase a new song to get you moving. I suggest the new single out by, my cast mate and friend, Jei. Her single "Show me the Money" is on itunes for only $0.99. It's upbeat and fabulous!!!!
*for more tips*
Follow me on twitter: www.twitter.com/michellebetts4
Become a fan: www.facebook.com/michellebettstoughlovemiami
For appearances: Mike@Esterman.com
or
www.michellebetts.com
Today I want to blog about music. Something I always tell my clients and anyone I know is that when you are feeling tired, or unmotivated, put on some up beat music. I swear to you this works. Today, after I trained my first 2 clients, I was feeling it, very tired. I quickly put on some up beat music, and it motivated me for my training session.
I LOVE everything about music, it's a gift, and it's a gift that is relatively inexpensive. If you've ever taken a group fitness class, notice there is always music playing, as well as in most gyms. Next time you need some extra motivation, put on some up beat music to get you exercising.
If you are hearing impaired, turn on a music video and use the subtitle feature to give you the sense of beat.
Thank you for reading and no matter what shape and size you are, always love yourself!!!
xoxo
Michelle
TIP OF THE DAY:
Purchase a new song to get you moving. I suggest the new single out by, my cast mate and friend, Jei. Her single "Show me the Money" is on itunes for only $0.99. It's upbeat and fabulous!!!!
*for more tips*
Follow me on twitter: www.twitter.com/michellebetts4
Become a fan: www.facebook.com/michellebettstoughlovemiami
For appearances: Mike@Esterman.com
or
www.michellebetts.com
Monday, October 17, 2011
Discipline
While I was watching Sunday football yesterday, I started thinking about discipline. I have a true respect for professional athletes. To become a pro, in any sport, takes a lifetime of discipline. It's pretty amazing to this fitness fanatic.
I am EXTREMELY disciplined with my fitness regimen. I schedule my whole week in advance. I know exactly when and what I am training. Now, I get it, most people aren't extreme, like myself. However, once you start and become disciplined at actually training your body, the discipline grows.
It's Monday, please, I beg you, I plead with you, take 5 minutes and schedule your fitness regimen. I'm serious, write it down and schedule it, become disciplined in training your body. At the very least, schedule 3 sessions of exercise. Anyone can make time for 3 sessions.
Thank you for reading and no matter what shape and size you are, always love yourself!!!
xoxo
Michelle
TIP OF THE DAY:
While you are exercising turn off your freakin cell phone, it is a distraction that will break your focus. Enjoy the time away from technology, and you will have a stronger workout.
*For more tips*
Become a fan: www.facebook.com/michellebettstoughlovemiami
Follow me: www.twitter.com/michellebetts4
Appearances: Mike@Esterman.com
I am EXTREMELY disciplined with my fitness regimen. I schedule my whole week in advance. I know exactly when and what I am training. Now, I get it, most people aren't extreme, like myself. However, once you start and become disciplined at actually training your body, the discipline grows.
It's Monday, please, I beg you, I plead with you, take 5 minutes and schedule your fitness regimen. I'm serious, write it down and schedule it, become disciplined in training your body. At the very least, schedule 3 sessions of exercise. Anyone can make time for 3 sessions.
Thank you for reading and no matter what shape and size you are, always love yourself!!!
xoxo
Michelle
TIP OF THE DAY:
While you are exercising turn off your freakin cell phone, it is a distraction that will break your focus. Enjoy the time away from technology, and you will have a stronger workout.
*For more tips*
Become a fan: www.facebook.com/michellebettstoughlovemiami
Follow me: www.twitter.com/michellebetts4
Appearances: Mike@Esterman.com
Thursday, October 13, 2011
Exercise gives you energy!
Hello, this blog is going to be short and sweet. I have had an incredibly busy week and I've been under some stress. I have not gotten the best of sleep this week. I am HUGE on sleeping 7-8 hours a night.
Sleep repairs your muscles, and keeps you looking young, just to name a few of the benefits. This week I've been really tired, not fatigued, tired. One of the most common reasons people tell me they don't exercise is because they are "too tired". I am here, as proof, to say that's a load of crap.
Although I was tired I still have made it to the gym everyday this week. After my training I HAVE MORE ENERGY!!!! This is no lie, I promise, when you are tired, not fatigued, start moving your body, it will give you more energy and you will feel better!
Thank you for reading and no matter what shape and size you are, always love yourself!!!
xoxo
Michelle
TIP OF THE DAY:
Don't take your vitamins with coffee or tea, the tanins in these will block absoption. Take your vitamins with water and wait ten minutes after you have drank coffee or tea.
*for more tips*
Follow me on twitter: www.twitter.com/michellebetts4
Become a fan: www.facebook.com/michellebettstoughlovemiami
For appearances: Mike@Esterman.com
Personal Training: www.michellebetts.com
Sleep repairs your muscles, and keeps you looking young, just to name a few of the benefits. This week I've been really tired, not fatigued, tired. One of the most common reasons people tell me they don't exercise is because they are "too tired". I am here, as proof, to say that's a load of crap.
Although I was tired I still have made it to the gym everyday this week. After my training I HAVE MORE ENERGY!!!! This is no lie, I promise, when you are tired, not fatigued, start moving your body, it will give you more energy and you will feel better!
Thank you for reading and no matter what shape and size you are, always love yourself!!!
xoxo
Michelle
TIP OF THE DAY:
Don't take your vitamins with coffee or tea, the tanins in these will block absoption. Take your vitamins with water and wait ten minutes after you have drank coffee or tea.
*for more tips*
Follow me on twitter: www.twitter.com/michellebetts4
Become a fan: www.facebook.com/michellebettstoughlovemiami
For appearances: Mike@Esterman.com
Personal Training: www.michellebetts.com
Wednesday, October 5, 2011
Go slow
Hi, it is rainy here in LA. I actually don't mind the rain, it reminds me of home. Don't get me wrong, I live in a city where the weather is pretty perfect most of the time, but I like rain here and there. It cleans our city. I had a pretty fabulous work out today at the gym, which is why I want to talk about going slowly.
A good trainer controls your pace of movement. I started my session with my usual balance, core, and reactive training, then I moved to legs. My last exercise was ab work. I always do at least one ab exercise a session. My focus throughout my routine today was to go slower than usual.
While I was training my abs I grabbed a stability ball to perform standard ball crunches. What I did differently today was I went as absolute slowly as I could. I went up for 8 counts and at the top I held and vacuumed out every bit of air in me. I was only able to do 15 reps.
My point is that sometimes you have to slow it down, it didn't matter that I didn't do a ton of crunches, my abs were killing me by the end of 2 sets. I am also already feeling the soreness. Next time you train, try the slow approach and feel the difference.
Thank you for reading and no matter what shape and size you are, always love yourself!!!
xoxo
Michelle
TIP OF THE DAY:
Remember while performing ab work, your hands should be by your ears and your elbows should be out of your peripheral vision.
*for more tips*
Follow me on twitter:
www.twitter.com/michellebetts4
Become a fan:
www.facebook.com/michellebettstoughlovemiami
For appearances:
Mike@Esterman.com
A good trainer controls your pace of movement. I started my session with my usual balance, core, and reactive training, then I moved to legs. My last exercise was ab work. I always do at least one ab exercise a session. My focus throughout my routine today was to go slower than usual.
While I was training my abs I grabbed a stability ball to perform standard ball crunches. What I did differently today was I went as absolute slowly as I could. I went up for 8 counts and at the top I held and vacuumed out every bit of air in me. I was only able to do 15 reps.
My point is that sometimes you have to slow it down, it didn't matter that I didn't do a ton of crunches, my abs were killing me by the end of 2 sets. I am also already feeling the soreness. Next time you train, try the slow approach and feel the difference.
Thank you for reading and no matter what shape and size you are, always love yourself!!!
xoxo
Michelle
TIP OF THE DAY:
Remember while performing ab work, your hands should be by your ears and your elbows should be out of your peripheral vision.
*for more tips*
Follow me on twitter:
www.twitter.com/michellebetts4
Become a fan:
www.facebook.com/michellebettstoughlovemiami
For appearances:
Mike@Esterman.com
Friday, September 30, 2011
Add low impact sessions
Happy Friday, and an end to September. I have a feeling Oct. is going to be fantastic. I am welcoming the fall. A client of mine pulled her hamstring while taking a group fitness class, so when I saw her this week, we had a low impact training session.
A very easy way to explain a low impact workout is that it's easy on your joints. It is very necessary to incorporate low impact workouts in your fitness regimen, especially if you train frequently. An example of low impact training would be yoga or pilates.
With low impact training you are still burning calories and using your muscles. In my client's case, we had to completely stay away from her hamstring, but we did a ton of upper body work, and many moves she was seated or in supine position (on her back). When I recieved her follow up email, (I require all my clients to check in and let me know how they are feeling), she let me know that she was really sore. Point being: You can still have a great session even though it's low impact.
Be kind, and take care of your body. If you train 4 or more times a week, break it up with low impact exercise. Enjoy the weekend.
Thank you for reading and no matter what shape and size you are, always love yourself!!!
xoxo
Michelle
TIP OF THE DAY:
No eating from a serving bowl, out of a big bag, or while standing at the kitchen counter. Get a dish and put a serving of your food in/on it, and you will eat less.
*for more tips and info follow my other sites/become a fan*
www.twitter.com/michellebetts4
www.facebook.com/michellebettstoughloveMiami (fan page)
*for apperances*
Mike@Esterman.com
A very easy way to explain a low impact workout is that it's easy on your joints. It is very necessary to incorporate low impact workouts in your fitness regimen, especially if you train frequently. An example of low impact training would be yoga or pilates.
With low impact training you are still burning calories and using your muscles. In my client's case, we had to completely stay away from her hamstring, but we did a ton of upper body work, and many moves she was seated or in supine position (on her back). When I recieved her follow up email, (I require all my clients to check in and let me know how they are feeling), she let me know that she was really sore. Point being: You can still have a great session even though it's low impact.
Be kind, and take care of your body. If you train 4 or more times a week, break it up with low impact exercise. Enjoy the weekend.
Thank you for reading and no matter what shape and size you are, always love yourself!!!
xoxo
Michelle
TIP OF THE DAY:
No eating from a serving bowl, out of a big bag, or while standing at the kitchen counter. Get a dish and put a serving of your food in/on it, and you will eat less.
*for more tips and info follow my other sites/become a fan*
www.twitter.com/michellebetts4
www.facebook.com/michellebettstoughloveMiami (fan page)
*for apperances*
Mike@Esterman.com
Thursday, September 22, 2011
Over-thinking
This blog is dedicated to all of the over-thinkers of the world. I can think things to death. My name is Michelle Betts, and I am an over-thinker. This is very common for artists, as an actress and fitness professional, I tend to be in my head.
The fabulous, good, wonderful, news is there is help for all of us. I am advanced in yoga and practice regularly. The hour and a half I spend in my yoga class is by far the most calm of my week. It is the one place where I can go, and completely shut down my mind, not to mention get a fantastic exercise session in.
I just got back from my yoga class, and I am calm, happy, and at peace. Now, I also practice meditation every morning which is great also, and I highly recommend. We live in a hectic, technology based world, and I know for me, quite time is needed. If you are on over-thinker, or need some form of stress release, I encourage you to take a yoga class and start meditating.
Thank you for reading and no matter what shape and size you are, always love yourself!!!
xoxo
Michelle
TIP OF THE DAY:
When taking yoga, or stretching, always remember to breathe into the pose or stretch. As you breathe out, you should be able to stretch a tiny bit farther.
*for more tips follow me and become a fan*
www.twitter.com/michellebetts4
www.facebook.com/MichelleBettsToughLoveMiami
For appearances contact:
Mike@Esterman.com
The fabulous, good, wonderful, news is there is help for all of us. I am advanced in yoga and practice regularly. The hour and a half I spend in my yoga class is by far the most calm of my week. It is the one place where I can go, and completely shut down my mind, not to mention get a fantastic exercise session in.
I just got back from my yoga class, and I am calm, happy, and at peace. Now, I also practice meditation every morning which is great also, and I highly recommend. We live in a hectic, technology based world, and I know for me, quite time is needed. If you are on over-thinker, or need some form of stress release, I encourage you to take a yoga class and start meditating.
Thank you for reading and no matter what shape and size you are, always love yourself!!!
xoxo
Michelle
TIP OF THE DAY:
When taking yoga, or stretching, always remember to breathe into the pose or stretch. As you breathe out, you should be able to stretch a tiny bit farther.
*for more tips follow me and become a fan*
www.twitter.com/michellebetts4
www.facebook.com/MichelleBettsToughLoveMiami
For appearances contact:
Mike@Esterman.com
Tuesday, September 20, 2011
Get moving!
It is officially fall. This year, filming my reality show, Tough Love Miami, has made the year fly bye. Now that the weather is getting cooler and bikini season is past us, some of you might be slaking.
I am here to tell you NO MORE SLAKING, it will only be harder to get back in the swing of things. I'm gonna make this really easy for you. All I ask is 3-5 days of 30-60 minutes of exercise. When you really look at all the minutes and hours in the week, this really isn't that much time.
If you are really pressed for time, go out and buy a jump rope. As soon as you wake up, jump rope for 10 minutes. Ten little minutes of jump roping can burn up to 120 calories, and also get your body nice and warm. By doing this, you will burn more calories throughout the day. Now, if you have joint problems and need a low impact exercise, take a 20 minute walk during your lunch hour or after dinner....I swear to you, it will add up.
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 pressed for time with your cardio portion of training then perform intervals, you will burn more calories in less time.
*follow me on twitter and become a fan on facebook for more tips and up to date info*
www.twitter.com/michellebetts4
www.facebook.com/MichelleBettstoughlovemiami
*for appereances please contact:
Mike@Esterman.com
I am here to tell you NO MORE SLAKING, it will only be harder to get back in the swing of things. I'm gonna make this really easy for you. All I ask is 3-5 days of 30-60 minutes of exercise. When you really look at all the minutes and hours in the week, this really isn't that much time.
If you are really pressed for time, go out and buy a jump rope. As soon as you wake up, jump rope for 10 minutes. Ten little minutes of jump roping can burn up to 120 calories, and also get your body nice and warm. By doing this, you will burn more calories throughout the day. Now, if you have joint problems and need a low impact exercise, take a 20 minute walk during your lunch hour or after dinner....I swear to you, it will add up.
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 pressed for time with your cardio portion of training then perform intervals, you will burn more calories in less time.
*follow me on twitter and become a fan on facebook for more tips and up to date info*
www.twitter.com/michellebetts4
www.facebook.com/MichelleBettstoughlovemiami
*for appereances please contact:
Mike@Esterman.com
Tuesday, September 13, 2011
Slow and Steady
A new client of mine is seriously kicking butt. We train three times a week and she let's me really push her. In the first few weeks of training she got really discouraged. She has been working so hard, but was expecting faster results. My philosophy: Slow and steady wins the race.
I read a ton of health and fitness publications. Most studies claim that people who lose 1-3 lbs a week keep it off for good. As a fitness professional, I completely agree with this. It's a goal I set for most of my clients. I always tell them that even if they only lose 1 lb, that the 1lb is NEVER coming back.
Please don't be discouraged if you are only seeing small results. Small results in the long run add up. Stay disciplined and keep going with your fitness regimen. It will eventually become a lifestyle.
Thank you for reading and no matter what shape and size you are, always love yourself!!!
xoxo
Michelle
TIP OF THE DAY:
1 lb is roughly 3500 calories. If you take out 500 calories a day from your daily diet, you should lose about 1lb a week.
*for more tips follow me on twitter and become a fan on facebook*
www.twitter.com/michellebetts4
www.facebook.com/michellebettstoughlovemiami
I read a ton of health and fitness publications. Most studies claim that people who lose 1-3 lbs a week keep it off for good. As a fitness professional, I completely agree with this. It's a goal I set for most of my clients. I always tell them that even if they only lose 1 lb, that the 1lb is NEVER coming back.
Please don't be discouraged if you are only seeing small results. Small results in the long run add up. Stay disciplined and keep going with your fitness regimen. It will eventually become a lifestyle.
Thank you for reading and no matter what shape and size you are, always love yourself!!!
xoxo
Michelle
TIP OF THE DAY:
1 lb is roughly 3500 calories. If you take out 500 calories a day from your daily diet, you should lose about 1lb a week.
*for more tips follow me on twitter and become a fan on facebook*
www.twitter.com/michellebetts4
www.facebook.com/michellebettstoughlovemiami
Monday, September 12, 2011
Training With Weights
It's Monday, I just got in from my training session and I feel great. I have an upcoming photo shoot, so I am really going to be pushing myself this week. A few days I'm going to do double time, meaning, two sessions a day.
While I was on the portion of my resistance training, or for most, weight training, it came to me that some people don't know how to properly lift weights. So here are a few simple tips:
*Know what result you want. For instance, if you want to get bigger, lift less repetitions with a heavier weight. If you want to get lean with little muscle growth, choose a lighter weight with more repetitions.
*When you want to achieve muscle growth the last four reps should be very difficult. An example would be if you are doing 3 sets of 12 repetitions, by rep 8 it should be really hard and almost unbearable by the third set.
*Make sure to rest in between sets so your body can recover it's energy systems. Depending on your goal, rest between 30 sec-2 minutes.
*After training be sure to replenish your carbs, there is a 60 minute window, if you don't refuel, your body with take and store energy inproperly.
These are just a few tips, have a great workout week!!!
Thank you for reading and no matter what shape and size you are, always love yourself!!!
xoxo
Michelle
TIP OF THE DAY:
When you are performing a standard bilateral squat (with or without weights) if you are in correct posture you should be able to lift your toes.
*for more tips follow me on twitter and become a fan of my facebook page*
www.twitter.com/michellebetts4
Michelle Betts Tough Love Miami Fan Page
While I was on the portion of my resistance training, or for most, weight training, it came to me that some people don't know how to properly lift weights. So here are a few simple tips:
*Know what result you want. For instance, if you want to get bigger, lift less repetitions with a heavier weight. If you want to get lean with little muscle growth, choose a lighter weight with more repetitions.
*When you want to achieve muscle growth the last four reps should be very difficult. An example would be if you are doing 3 sets of 12 repetitions, by rep 8 it should be really hard and almost unbearable by the third set.
*Make sure to rest in between sets so your body can recover it's energy systems. Depending on your goal, rest between 30 sec-2 minutes.
*After training be sure to replenish your carbs, there is a 60 minute window, if you don't refuel, your body with take and store energy inproperly.
These are just a few tips, have a great workout week!!!
Thank you for reading and no matter what shape and size you are, always love yourself!!!
xoxo
Michelle
TIP OF THE DAY:
When you are performing a standard bilateral squat (with or without weights) if you are in correct posture you should be able to lift your toes.
*for more tips follow me on twitter and become a fan of my facebook page*
www.twitter.com/michellebetts4
Michelle Betts Tough Love Miami Fan Page
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