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

When you are overwhelmed, exercise!!!

Yesterday was a big day for me. It was announced that I am one of the cast members of VH1's Tough Love Miami airing this fall. Although I thought I was prepared, I realized yesterday that I wasn't. I saw mean, hurtful, and most of all, not true posts about the whole cast, including myself.

I am in no way, shape, or form, malicious. It's not my nature, I don't wish harm on anyone. I have a huge heart, so last night was really hard on me. WHAT DID I DO??????? I exercised!!!!

I have a fitness pole in my home, so I put on music and performed a pole routine that I have designed. I zoned out for about an hour and went to bed feeling wonderful. After I trained my clients, I did my daily "hour of power", it's a Tony Robbins technique, and now I am getting ready to go to yoga.

When you are feeling overwhelmed, stressed, hurt, etc. get up and exercise, whatever form. I PROMISE you will feel better and let some, if not all, of the stress go.

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

xoxo
Michelle

TIP OF THE DAY:
BE KIND!!!

*follow me on twitter and become my fan on facebook*
www.twitter.com/michellebetts4
Michelle Betts Tough Love Miami Fan Page

Alcohol Intake

I hope everyone had a fabulous Holiday weekend. I know I sure did. I spent my long weekend doing many different things. One time during the weekend I consumed alcohol, I was at the London hotel Sunday afternoon, I designated that time in which I could drink.

The very first thing I ask while assessing a new client is what their alcohol intake is per week. I ask this because over drinking is a very easy way to gain weight. I tell my clients to limit their alcohol intake, to try and only have 2 drinks per week. You would be surprised how fast the calories add up when consuming alcohol.

I understand this can be a bit challenging, try and schedule the time you drink your allotted amount of alcohol. An example would be that I knew I was going to have some fun Sunday afternoon, so even though I went to a birthday dinner Friday night, I didn't drink. Sunday was the only time I consumed alcohol, and only a few drinks.

Not drinking is very easy for me, I'm not a big drinker, I'm a health nut and would rather eat my calories than drink them. If you make it a habit, to only drink a few drinks a week, it will just become second nature. Before you know it you won't even want any alcohol at all. There are many times I go months without drinking. Try this, you and your body will thank me for it.

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

xoxo
Michelle

TIP OF THE DAY:
An easy way to stop yourself from over drinking is to have a large glass of water in between every drink. You should be able to stop at two.

*follow me on twitter*
www.twitter.com/michellebetts4

Check your posture!

I can't believe it is already Sept. This year has flown bye. I have never felt stronger in my life, and I wish that for you too! I've kicked up my regimen for fall, and am hitting my marks, so to speak.

A soon to be client of mine had some questions for me today regarding at home training. I am all for working out at home. I think there are a ton of great DVDs out there to help you reach your fitness goals. I always tell people if you are going to train at home, be sure to check your posture.

Proper posture is a key ingredient to prevent injury. Not to mention to target the correct muscles in each sequence. What I told my client today is that if you are training at home, bring a mirror out and check your posture CONSTANTLY. The slightest off set can cause postural distortion or injury.

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

xoxo
Michelle

TIP OF THE DAY:
When performing a standard bicep curl, your elbows should be by your sides and have no movement what so ever.

*follow me on twitter for more tips*
www.twitter.com/michellebetts4

Ask For Help

I recently watched the film, Life As We Know It, starring Katherine Heigl and Josh Duhamel. There is a brilliant line in the film, it goes, "having somebody help you doesn't mean that you failed....it just means your not in it alone". This year I have been on an incredible journey, and on my journey I had to stop and take a real hard look at myself. I take pride on being strong and independent woman....but everyone needs a little help.

This year I have learned how to ask for help in certain areas in my life, and it feels great. This blog will be short, all I want you to get from it is: if you are struggling with some aspect of your health and fitness regimen, ask someone who loves you for help!!!! Shoot, send me an email, I'll get back to you, I'm a nurturer by nature, I love helping!

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

xoxo
Michelle

TIP OF THE DAY:
I read an article recently on the effectiveness of abdominal machines and exercises, the standard crunch came in first place. Tonight before you go to bed do 25 standard crunches. Remember to keep your elbows out of your peripheral vision and vacuum all the air out of your stomach when you are at the top of the crunch.

*follow me on twitter for more tips*
www.twitter.com/michellebetts4

Every step counts!

I train clients of all shapes, sizes, and age. They are all on different levels, but share a commonality: they all strive for better health. I plan out different regimens for each individual. No matter who they are, I always tell my client that every step counts.

You do not have to be a fitness fanatic like myself to be in good health. You would be surprised though, how adding some steps will make a big difference. What I mean by this is to implement more walking in your daily life.

Some examples would be to park in the far lot when shopping, using the stairs instead of elevators, or to find local stores that you can walk to. I've lived in Hancock Park now for three years. When I decide to live in this area, I found a dry cleaner, rite aid, bank, yoga studio, and many other vendors that I use, that were nearby, so I could walk instead of drive.

These examples may not be strenuous, but if you implement them, you will start feeling and quite possibly seeing a difference. It will also give you momentum to add more exercise into your life.

Today google shops in your area and vow to yourself that you will start walking instead of driving. Remember, every step counts.

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

xoxo
Michelle

TIP OF THE DAY:
As soon as you wake up put on your gym clothes. If you have your gym clothes on, it is more likely you will make it to the gym or start exercising.

*follow me on twitter for more tips*
www.twitter.com/michellebetts4

Don't give up!

I recently have been feeling a bit sluggish, restless, tired, etc. My yoga teacher said it could be because mercury is in retrograde, so if other's are feeling like this, it could be why. I've even been feeling a bit defeated. There's a reason why to pursue a career in acting is the hardest thing to accomplish. You take an emotional beating on a daily basis, and at times most actors feel like giving up.

I've learned when you do feel like giving up, to talk to a friend, mentor, expert in the field, etc. Which is why I decided to blog about it today. Changing your body is very difficult, you can start a regimen and not see results as fast as you wish. I beg and plead with you to not give up!

Eventually with hard work and determination you will reach your fitness goals, and any goal for that matter. When you are feeling like you aren't seeing the results that you are working so hard to accomplish, seek out someone who has accomplished such results. This will give you extra motivation, encouragement, and support. Please remember to never give up!!!

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

xoxo
Michelle

TIP OF THE DAY:
Make a weekly fitness date with a friend. This will keep your relationship and your body strong, inside and out.

*follow me on twitter for more tips*
www.twitter.com/michellebetts4