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.
Monday, February 13, 2012
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
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