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
Monday, November 21, 2011
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
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