Michelle Carlson's Blog

Hello Fit PEOPLE!!!!

Today is a very exciting day. First and foremost, I want to give a HUGE shout out to MY DAD: today is his birthday :) If it weren't for him, you wouldn't have me, so wish the man a HAPPY BIRTHDAY people :)

Appropriately, I am also a featured blogger on Tosca Reno's personal page today! If you don't know who she is, what's wrong with you?!?!?! JOKING! Let me tell you:

Tosca Reno is an esteemed author of several best sellers, including The Eat Clean Diet and Eat Clean Diet Cookbooks.

It is through her expert guidance and easy approach to nutrition that I was able to turn my life around. Once I was in the statistic range for developing diseases such as high blood pressure and even cancer, but thanks to her I am in the minority and helping others! Tosca is also the head of Robert Kennedy Publishing and the mastermind behind Clean Eating Magazine and the Eat Clean Diet Community. To say that I am honored is an understatement :)

My post for Tosca runs through my transformation, but it also comes with a challenge: what will you do with your fitness?

I am endeavoring to raise $50,000 to build a wellness center for victims of sex trafficking and human exploitation in Chisinau, Moldova. Fitness has a way of changing things. A regular fitness program has been shown to increase self-esteem , enhance self-discipline and decrease levels of depression. I can certainly attest to what fitness and eating clean have done in my life!

Check out the post HERE and at the VERY LEAST, share it :)

Want to be a part of an AMAZING change? you can donate to the wellness center HERE. I will be keeping you updated on the whole process AND you will even have an opportunity to visit Chisinau and check out what you're a part of! Grab this chance to make a change in the world. The one sure-fire way to reach your goals is to look at the bigger picture: who can you help today?

LIVE LOUDER TODAY!

xoxo,

Michelle 

Be a part of something bigger

CLICK HERE NOW!
Here is YOUR chance to put your fitness where your mouth is…or somthing like that!

If you’ve been exposed to fitness, then you are aware of the ability it has to empower all parts of your life.

Well, I have partnered with Children’s Hope Chest to bring a fitness and wellness center to Chisinau, Moldova through the Beginning of Life organization.

This center will serve as a way to empower victims of sex trafficking and human exploitation as well as a safe haven to learn new skills. It will also open up more jobs for a more secure future. Think about what fitness has done for YOU and make a difference for others!

LIVE LOUDER!

Michelle 

Hey guys!

Today I am starting my 3 weeks to flat abs series. I'll be posting pics ALL DAY on my instagram feed (michellecfitness) so hop over and follow for all the goods :)

This is the beginning:

These are my self-professed squishy abs and I'm embarking upon a 3 week journey to see a difference. Why? Um, because I want to! LOL, no really I have noticed some back pain as well and aches and pains popping up, which generally means my core has gotten a bit lazy. So, what's my plan? It's easy enough:

Every morning starts with a mug of hot water, apple cider vinegar and cinnamon. This is followed by a Shakeology shake right before my workout.

My workouts are 6 day splits with 2-3 days focused on glutes and shoulders and the rest covering everything else. Here's the schedule for this week:

Monday: Butt, shoulders, abs, cardio

Tuesday: Arms, boxing, HIITS

Wednesday: yoga

Thursday: Butt, shoulders, abs, cardio

Friday: Arms, Boxing, HIITS

Saturday: 100's, lower body focus

Sunday: rest and recover

Now, the number 1 rule of flat abs is NEVER SKIP BREAKFAST!

I have cut my breads out and opted for oats, cut the creamers or milk from coffee and eliminated ALL sugars. Yeast feeds on sugar and yeast can build in the abdomen causing that bloated feeling.

My goal is to lift heavier and not have any treats or cheats for 3 full weeks. I'll be out of town for a few days so this should be fun :)

In order to avoid cravings, I plan my meals and snacks ahead of time as preparation is key.

Herbal teas are my friend, especially green tea and a sweet cinnamon tea that helps quiet the sugar monster.

So, check out the pics on Instagram! If you don't have it, I'll be trying to throw some on Twitter or Facebook as well.

Feel free to follow along and let me know what YOU accomplish in 3 weeks :)

Live Loud, Live Fit,

Michelle 

So, nutrition seems to be the BIGGEST struggle for everybody. You don't have to be all crazy with it people, just make smart choices :)

Here's a look at my daily meal plan as of right now. It's pretty basic, cheap and full of FOOD!

Meal #1:

8 ounces water mixed with 1 scoop chocolate Shakeology.

Workout

Meal #2 (Breakfast with the kids!):

2 fresh yard eggs

1/2 cup cantaloupe

2 cups veggies (usually this is pepper, cucumber and tomato)

1 slice homemade bread (no yeast) with coconut oil and strawberry spread, fruit only

Meal #3:

1 serving 2% Greek yogurt, drizzle of honey

Meal #4:

2 cups cabbage

5 ounces salmon

2 tbsp mustard

2 cups raw veggies

Small slice of homemade bread if needed (depending on my schedule)

Meal #5:

1 apple

1 serving PB2 (powdered peanut butter)

small plate of raw veggies

Meal #6:

This is my absolute FAVORITE of the moment!!!!!!

It gives me energy and gets me through clients and training, plus I go to bed comfortable, never hungry.

4 ounces no sugar almond milk

4-6 ounces water

handful of spinach

1 cup frozen cantaloupe melon

1 scoop Tropical Strawberry Shakeology

1 Scoop Greens

Sprig of fresh mint

Blend in blender for a refreshing smoothie that totally ROCKS!!!!!!

Well, as you can see I like to eat and I do so a LOT! Fresh vegetables are portable and filling, so you can take those wherever you go. I have 6 meals per day due to the fact that my day starts at 4 a.m. and ends just after 9 usually. If you don't wake up as early, you can get by with 5 small meals. My largest meal is meal #2 and I taper carbs (like bread, pasta, etc) in the afternoon. THIS is the plan that helps keep my midsection toned, my skin tight and clear, and my energy high.

I'll see you soon!

Michelle 

Hello all you GORGEOUS fit people!

here we are, February 18, 2013. Are your goals for the new year being tackled with the same enthusiasm and vigor as January 18th? What about those weight loss goals? You know, statistically over 60% of goal setting Resolutionists (New Year resolution makers) have already given up on their goals. Not you though.....YOU are not a statistic my friend.

So, in order to help you recommit and stay strong, I have been asked to review the one and only Jillian Michaels brand new book (release below). I know what you're thinking: "ALL these books are the same." Just settle in for a bit and bear with me. It's worth the read and here is your why:

SLIM FOR LIFE

Jillian Michaels

Harmony Books, 2013

Let's tackle some basics real quick. JM's new book is 265 pages (give or take if you're an e-reader). It's FULL of all her secrets and quick-witted charm. She tackles her writing with a down-to-earth attitude and approach. She never places herself above her readers in any way, which makes this a very comfortable read. From the dedication at the beginning, you know exactly what this book is about: YOU.

Jillian has taken her years and experience in the field of training, as well as the field of "celebrity training", and given you all you need to start making sustainable changes. She doesn't sugar coat anything or promise and easy fix. Jillian keeps it real and helps you cut through all the opinions and jargon we have all been sold for far too long. On a personal note: I hate diet books. I mean, I literally despise their very existence. I believe "diet" books have gotten us into this mess. The good news? Jillian didn't write a diet book...she wrote a lifestyle manual.

The User's Guide is most helpful, as it explains the various ways one can choose to use this book. Among the many new and exciting things I saw here, the rating system was my absolute favorite. Basically, Jillian has rated each tip with a 1, 2, or 3. Three is the MOST important and one is more of the icing on the proverbial cake. This allows the reader to be picky about HOW much they change at any given time. If it feels a bit overwhelming, you simply focus on the 3's then come back to the others as you gain more control. Truly genius, in my opinion.

All of the chapter colorfully and thoroughly cover subjects from eating and exercise, all the way down to a clean home, motivation and even some extras (like shopping and fashion!). The Eating and Exercise chapters are the longest on purpose...they get the most results. Jillian gives realistic expectations on what you will be able to change and what you can expect from each chapter. Fun add-ons are the EZ CALORIE CUTS, which help you make better food choices to save yourself a few calories. She also offers SLIM MYTHS throughout the book, which dispel those nasty diet myths we have come to believe.

Slim for Life has a chapter on home living, which includes how to shop your grocery store. Jillian gives you some fun and easy to remember pointers on shopping for a slimmer and healthier you. She also serves up her list of fit living secrets for partying, dining, office issues, traveling and even flying. I have dog-eared those pages as I found ALL of these tips most helpful.

For those who are always asking how I stay motivated, Jillian must have caught wind because there is an entire chapter on MOTIVATION! Yes, your prayers have been answered. Even better, she includes a delicious Ice Cream SLIMwich recipe I can't wait to try. Throughout the final chapters, Jillian gives carefully thought out tips for pitfalls such as hunger, stress, budget, kids and everything in between. In order to not leave you hanging, she even includes a chapter on how to get the MOST out of the secrets in this book. This chapter is also full of all the secrets slim people don't tell you, like how important fish is in your diet ;)

Overall, Slim for Life is one of my favorite health and fitness books on the market right now (or for a while). It offers straight forward advice, not lame promises. Slim for Life hit the shelves February 12th, so check it out and share this advice with your friends. I would even recommend it for a book club! It has some conversational topics as well as recipes everyone could try. Get with the program and get Slim for Life.

OK, so that sounded cheesy, but I would NEVER recommend something unless I truly believed in it!

Live a little louder today!

Michelle

OFFICIAL PRESS RELEASE

Stop battling your weight and slim down for life with this no-nonsense insider's plan from America's premier weight-loss coach who has helped millions!

SLIM FOR LIFE

My insider secrets to simple, fast and lasting weight loss.

Every week, health and wellness expert Jillian Michaels energizes and motivates her millions of fans and followers ---- via television, her New York Times bestselling books, and her website podcasts==== with her invaluable straight talk and tell-it-like-it-is guidance on losing weight and getting fit. Now she's back with the book they have been begging for, SLIM FOR LIFE: My Insider Secrets to Simple, Fast and Lasting Weight Loss (Harmony Books, on sale February 12).

In Slim for Life, Jillian cuts through all the conflicting and complicated information about losing weight. Taking everything she's learned, she has crafted an easier approach to helping you win your battle with weight so you can slim down for life. She shares her hard-earned secrets made simple- no gimmicks- all strategies and tips on eating, moving, shopping, and living that will transform your body.

Jillian has cracked the weight loss code, giving you everything you need to personalize the plan and achieve dramatic results. There are calorie-crunching movements that get your burn on, ideas to avoid self-sabotage and methods to supercharge your slim. Plus, she offers hundreds of simple ideas and answers to those challenges that might have thrown you off your game in the past. In SLim for Life, Jillian reveals her secrets on:

• Optimizing your fat burning potential.
• Handling hunger and cravings, as well as avoiding diet trends that damage your metabolism, making it harder for you to lose.
• Cracking the exercise code, because the quality of your workout---more than the quantity---- holds the key to success.
• Inspiration to change course, build support and cultivate lasting motivation.
• Surefire ways to navigate pitfalls presented by those situations you come up against--- from "it's not in my budget" and time constraints to fitting in workouts with the kids.
• Facts about fasting, and why it is never a good idea.
• How to eat, move, work (yes, work) and live in manageable and enjoyable ways to facilitate a slim physique.
• How to supplement strategically with easy and tasty slimming foods and substitutions.
• Managing stress to help ignite your metabolism.
• How to "green your routine" and remove toxins from your food and home to help you get and stay slim.
• Plus, dressing to accentuate your slim, and the beauty products that support your health, not derail it.

With savvy tips and actionable advice, Jillian Michaels helps you build a personalized plan that will bring out your inner slim, forever. Her advice is doable, sustainable, fast and affordable. In SLIM FOR LIFE, Jillian is the advocate you've always wanted and the weight loss coach who helps you taste success by doing what's manageable for your life, while giving you better results than you ever imagined possible.

ABOUT THE AUTHOR:

Jillian Michaels is one of the leading health and wellness experts in the country, helping to shape and inspire the lives of millions. She is the author of four New York Times bestseller, with more than 1.4 million copies of her books sold in the U.S., who can be seen weekly on NBC's "The Biggest Loser." Her website, www.jillianmichaels.com has had 31 million total views and 1.47 billion paid ad impressions since the beginning of 2012. Learn more by following Jillian on Facebook and Twitter.

 www.michellecfitness.com

Hello Fit Peeps!

Have you ever wondered how fit people make it happen when they travel?

I have been a homebody as long as I can remember! I come by it honestly I do enjoy shutting myself up in-house with my loved ones and I have found that it works in favor of my fitness goals. I mean, I always say that your environment is far more important than your motivation right? I control my environment like a well oiled machine and it has certainly worked in my favor. So, what is a fit girl to do when she takes on a big trip? Here are a few things I have learned….

In preparing for my trip to Moldova (to read more on THAT, check it out HERE) I consulted some fitness competitors who travel a lot as well as just regular people who rack up frequent flier miles. Here’s what is in my own personal travel play book:

• Water is essential! You cannot take water into security, BUT you can take empty bottles and they are nice enough to have fountains for fill ups just past security. I plan on taking a large, re-usable bottle to use the whole trip.
• I freak out at the thought of pre-packaged airline food! Seriously, freak out. So, I’m packing what I can for air travel. Kind bars are filling and gentle to the stomach, so they get on the list. I’ll also be taking some pre-chopped veggies, dried fruits and fresh fruits. This helps keep my energy up and deals with the dreaded dehydration from being in the cabin too long (hello? 15+ hours from the US to Munich). I’ll still contemplating the protein I will take. You will be posted…
• I’m also VERY aware of the fact that my actual energy expenditure will be very low while sitting on my can in the plane. If I feel overwhelmed by hunger, it is most likely the nerves talking (I hate flying). Therefore, I’m taking some books, Bible studies on MP3, plenty of magazines and sleeping pills. Yes, I have trouble sleeping and I plan on forcing it as much as I can while in air.
• Once I am safe in Moldova and have retrieved the rest of my luggage I’ll be pretty set. I’m making sure to have packets of pink salmon to help keep my protein intake high and my fatty acids on point. I’ll also have packets of Shakeology (which will serve as my vitamins) and Fighter Diet Greens. A mix of these 2 in water will keep all systems go. I’ll have probiotics and EmergenC packets for each meal to insure the immune system stays in good working order.
• As far as the workouts are concerned, YES I completely intend to get some in. I probably will not take a mat, but can make use of a hotel towel if needed. I am taking 2 resistance bands and my anti-gravity trainer that hooks to the door. Workouts will be short and sweet, maybe 15-20 minutes just to knock the edge off of my nerves. The hotel says they have a gym, but you never know what you will get. I will have my running shoes, HOWEVER in below freezing I can tell you my baby butt will not venture outside unless it is a necessity. I always have the ability (and the JOY!!!) of shadowboxing to bring my heart rate up and warm up my muscles as well.

Well, that’s all I have to far for this trip. My first flight takes off Sunday and I do intend to keep you updated on the happening (both fitness and non-fitness) so stay tuned!

Until I see you tomorrow, LIVE OUT LOUD!!!

Michelle

OK, so I have a few tricks up my sleeve to avoid the sluggish feeling that can come with overindulgence. Let’s face it, even if we stay within our calorie budget we can feel icky if it’s foods our body may not be used to. Anybody else get headaches with too much sugar? Maybe you feel a little more irritated than normal because of more processed foods sneaking in? Whatever the cause, I have a quick solution for you

Quick Holiday Detox

This works best over the course of 2-3 days, but even if you can only get the morning schedule down you will notice a difference

As soon as you rise: Drink 6 oz warm water with fresh lemon and about 1 tablespoon local honey

It is IMPERATIVE that you avoid sugar like the plague!

Breakfast: Green Detox Smoothie

In a blender:

6-8 oz pure water

1 celery stalk

1 handful spinach

1 handful romaine

1/2 pear

1/2 tart apple

1/2 banana

1 kiwi, skinned

Juice of 1 lemon

Small handful of parsley (optional, but it HELPS!)

This makes a pretty big glass and the taste of the fruit severely over powers everything else, so you’re good to go.

If you’re still hungry, feel free to have 1/3 cup oats cooked in 2/3 cup water and either egg whites or fat-free Greek yogurt.

Lunch: Large plate of salad greens, 3-5 oz salmon, cucumber, cherry tomatoes, all drizzled with 1-2 teaspoons olive oil and the juice of 1 lemon.

Snack: Raw veggies (baby carrots, snap peas, celery, cucumber, etc). You can have a small serving of hummus OR some non fat Greek yogurt if needed.

Dinner: Large serving of salad, 3 oz grilled chicken breast, assorted veggies, drizzled with 1-2 teaspoons olive oil and juice of 1 lemon.

If you are hungry before bed, consider another small portion of your green drink, some hot tea, or a nutritional shake such as SHAKEOLOGY.

The calorie count here hovers around 1200 (eat a LOT of veggies!) which can be pretty low. Try to avoid dairy and gluten (I’m NOT promoting diets that cut them out, but have found eliminating them on short-term basis can aid in better digestion and assimilation of nutrients).

If you plan to stay to the plan, do NOT exceed 3 days straight and make sure you are drinking a minimum of 1 gallon of water per day.

Have FUN! and Merry CHRISTmas!

Michelle

There’s been a lot of talk about tabata training and how adding it to your regular training can enhance fat loss and sports performance. This is very true, but I think there are far too many of us who are unclear as to what Tabata training really is. Buckle up, here we go…..

Tabata is based on time. 20 seconds of work with 10 seconds of rest, 8 cycles through. Can anybody break out the calculator and tell me how long that is? I’ll wait………………….2 minutes is correct and YOU ARE A GENIUS! Now, some people just bust out the timer (you can totally score a free app for your smart phone and it ROCKS!) and time moves. THAT is not Tabata. This style of training is meant to be intense. In other words, crunches for 20 seconds on and 10 seconds of rest is using a Tabata method, but not really the training. During your work period, you should be pushing an 8-9 on the RPE scale (rate of perceived exertion). That’s a hair away from barfing for me personally…..

So, in order to make it more doable, I put together a Tabata training sequence mixed with core work. REMEMBER, during those 20 seconds you’re giving everything you have! If you feel like it’s easy, it is. Easy doesn’t cut it around here. So, clear some space and about 20 minutes from your calendar and get ready to burn some major calories all day long!

Tabata and Core

ALWAYS warm up for 3-5 minutes (more if it’s colder)

Opposite arm/leg reach (bird dogs) for 20 reps

Tabata 1: wide jump, low skaters (it will take 2 minutes)

Reverse Crunches and Bicycle crunches: 3 sets of 20 reps each

Tabata 2: BURPEES! Always add the jump at the top, it’s only 20 seconds

Plank dips and toe taps for 3 sets, 20 reps each

Tabata 3: Jump sumo Dorothy—from sumo squat, jump straight up and click your heels together

Side plank pulse and butterfly crunches: 3 sets of 20 reps each

Tabata 4: Pop squats—squat low, explode up and hop feet together and back out

All Tabatas are performed for 2 minutes and it should be killer! If it’s not, push harder or add light weights

Let me know how you do! I’m feeling the soreness from this morning

Have a healthy day!

Michelle

OK, so this could imply so many different things....but for today's blog, we'll be talking about loose skin. It seems to be an overwhelming concern among fitness enthusiasts.

Lose skin is not your lot! You can do some preventative exercises to prevent loose skin. Here are a few of the basics:

1. Focus on resistance training. Cardio queens, step off the elliptical machine! Cardio alone will not help rebuild collagen in the skin which is essential to skin elasticity.
2. Get your diet right. Make sure you're getting enough protein. If you think your aren't, chances are...you aren't. Think lean protein and get it at every meal.
3. Ditch the sugar. Cellulite and loose skin have 1 common denominator: they both LOVE sugar. Simple sugar such as candy, baked goods, white breads and pastas all contribute to lower collagen and saggier skin, PLUS they feed those lovely little dimples on your backside.
4. HYDRATE! Just like protein, if you think you aren't getting enough water...you aren't! Chug a minimum of 3 liters throughout the day and add in some herbal teas to boost immunity and cell health :)

Is it easy to keep the skin tight? No. Is it easy to tighten loose skin? Absolutely not! BUT, it is doable and totally worth it in the end.....get the pun there ;)

Seriously, put in maximum effort and you will reap maximum results!

Have a healthy day!

Michelle 

Healthy Holiday Travel Treadmill Shredder

Posted by: Michelle Carlson