I never hear the end of the "I would workout but it's totally boring" thing. I've taught the same corporate class for 6 years, and they will attest to the fact that they have NEVER had the same workout twice. Keep it fresh! Mix things up every once in a while and think outside the box.
All too often we go stale and forgo our goals simply because we think there's only one way to reach them. If your goal is weightloss, I have great news for you: there are millions of ways you can reach your goals. You can switch up everything from running to yoga to Pilates, boxing, surfing, dancing, walking, hiking, playing sports, etc. the list really is endless. Now, obviously take into account where you are physically. You may not live close enough to the beach to take up surfing. Most of us can take up running, walking, or even skating.
Challenge yourself to find one new approach to your goals this week. Maybe it's adding in some resistance training or trying out the stability ball. Whatever it is, write it down and give yourself 7 days to accomplish it. it doesn't have to be perfect and if you hate it, you don't have to do it again, I promise!
Give it a shot! You can even leave a comment, letting me know what your challenge is this week. I'd be ahppy to give pointers and even happier to cheer you on!
Check the site for video demos and blogs http://www.michellecfitness.com
Have a healthy day!
Knock out 3 superfoods in your first meal! Takes less than 5 minutes to prepare.
1/2 cup oatmeal cooked in 1 cup water (should take approx. 3 minutes)
1 teaspoon best quality vanilla extract
1/4 cup blueberries
1/4 cup red raspberries
1/4 cup ripe strawberries
2 tablespoons plain low fat kefir
drizzle of agave nectar or honey if added sweetness is desired
Stir ingredients together and enjoy with your morning beverage
Virtual coaching isn't an entirely new concept, however it is gaining a lot of steam in the fitness world. Virtual coaching helps to put health and fitness seekers in touch with experts in the field at a minimal cost (usually). For a fraction of what one would pay at a local chain gym for a trainer fresh off the exam (IF they even took one!) you can be connected with a trainer who has credentials and experience to help you reach your individual goals.
So, how do you choose a coach? Fist off, make sure they are coaches and not just trainers. Coaches are a bit different in that they truly care about all aspects of your life since they know it all pertains to your health and fitness. For example, your daily stress levels greatly impact your workouts, ability to concentrate, and even your nutrition intake. A good coach recognized this and will help you develop a program that will lessen the stress, not increase it. A good coach is also a great listener. If you're considering a coach, you should know a bit about their background; however, it is they who should do most of the listening.
Well established coaches should also have a specialty. This is an area of focus that they are specifically trained in. Coaches are not limited to 1 specialty, but beware of the one who has over a dozen that they market. You may get lost in the shuffle. For example, I have specialty licenses in altering body composition (body fat reduction), working with pre and post natal clients, and working with youth as well as nutrition. My combined area of expertise is the family and that is where my passions lie. I leave the rest to trainers who are passionate about training athletes, building muscle mass, triathlete training, marathon training, adn so on. I prefer to deal with lifestyle training.
Once you have selected a coach, reach out and ask for a consult. Most will offer these for free. One thing to remember is that your coach may not live close to you, so you need to have a computer and some computer skills to reap the most benefits.
A good wellness coach will be available to you within reasonable business hours and will contact you several times per week at the start of your program. As you grow and learn, you and your coach can decide on how often you need the checkups.
What can you expect from a coach? In order to facilitate a healthier lifestyle, your coach should be providing you with all the tools you need as well as helping you navigate the maze of health and fitness opinions out there. Your coach should be able to give you a comprehensive exercise program as well as nutrition guidelines (IF that is one of their specialties). You should be able to learn from your coach and should not feel as though you will stay forever (or have to).
Wellness coaching is a wonderful opportunity for you to get the help you need from a professional at a great price. Coaching is for individuals who are ready to make a change, but simply need quality guidance.
For more information on my rates and policies regarding my online coaching visit the homepage at www.ideafit.com/michelle-carlson
and for recipes, videos, tips and tricks see
Have a healthy day!
We all have those days. We wake up and feel as though we've been hit by a truck. Is it the flu? Maybe a terrible cold? Nope. We overdid just a bit! No worries. Here are a few things you can do about the pain :)
1. Drink water. If you're lifting heavy or training for endurance then you really need to be aiming for 1 gallon a day. Yes, that's why the body builders all carry that jug around! Don't worry about having to run to the bathroom more, your muscles and joints will be using that water. If you're not that intense in your training, get 2-3 liters per day.
2. Make sure you have enough protein. The avid exerciser needs 0.6-0.8 grams of protein per kilogram of body weight. Bodybuilders can take this amount up, however I strongly encourage you to contact a dietician and nutritionist for the amounts appropriate for you and your goals.
3. Stretch. It seems so basic, but it is very important. Stretch prior to workouts to quiet overactive muscles and avoid compensation in your movement pattern; stretch the muscles worked immediately following a wokrout to maintain and increase flexibility; and stretch before bed to help ease residual soreness.
4. Foam roll. This is an inexpensive and small piece of equipment that everybody needs to own. They range in size and price, but are a tool I will NOT train without! Foam rolling not only eases tension (it's like a self massage) but it also helps to increase flexibility and range of motion at the joints. This translates into fewer compensations and fewer injuries.
Make sure you're not overtraining and be sure to consult with a professional when changing up your routines. Follow these tips and you'll stay healthy and in the fitness game for years to come.
For videos on form and foam rolling visit
Here's the link to my YouTube channel. Posted are explainations of workouts and circuit, plus some solid, real life nutrition and fitness advice
Tried this oatmeal recipe this morning and fell in nutrition love :)
1/2 cup dry whole grain oats
1 cup water
1 teaspoon natural vanilla
cook ingredients together on medium heat about 3 minutes
In a bowl place 3/4 cup frozen NO SUGAR peaches and cook in microwave for 1.5 minutes
Pour oatmeal over peaches, add 1/2 scoop vanilla whey protein powder and a tablespoon of no sugar added coconut flakes plus a few raisins. Stir and enjoy!
At about 310 calories (depending on the protein you use) you're packing a major nutritional punch first thing in the morning. Eat mindfully and enjoy it. Even though the sugar is missing, the natural sweetness in the peaches, raisins, and coconut help to calm a sweet tooth.
This is my stripped basic meal plan for dropping body fat, particularly when I have pics or videos!
1 scoop BSN Lean Dessert Protein (vanilla works best for me)
6 oz coffee
2 tablespoons cooked oatmeal
Handful of spinach leaves
1 tablespoon Omega 3,6,9 oil
Blend for smoothie, you can't taste the spinach!
2nd breakfast (how very Hobbit like!!! LOL) postworkout:
2 eggs + 4 egg whites
1 cup mixed veggies (I keep frozen ones on hand ALL the time!)
hot sauce or tabasco
Makes a postworkout, protein packed scramble
5 ounces tuna
2 cup salad greens and spinach
1 cup peppers, squash, tomatoes, etc
juice of 1 lemon for dressing
1/2 baked sweet potato
2 tablespoons hummus
5 ounces tuna
1 cup steamed brussels sprouts
6 steamed asparagus spears
1/2 cup whole grain rice
3/4 cup 1% fat cottage cheese
1 cup herbal tea
Play with seasoning (not salt) to add more flavor. Sweet potatoes and asparagus are natural diuretics to help with water retention just under the skin.
OK, so I thought about doing this a couple of years ago, but this will be the first entry in blog posts titled "I Did It!". I love trying out new forms of fitness and all the fads out there. So here you go enthusiasts....
Yes, you read that right. Pole dancing is popping up everywhere and some people even have poles in their bedrooms! I however, went to a studio. My friend took me for my birthday in February. It was a small class of 4 people including 1 guy who managed to be sexier than us ladies! The fun factor was a solid 10+ if you can let go of all the mirrors and your ill conceived notions of what you should look like while pole dancing.... We learned how to walk around the pole all sexy like, though being a kickboxer my first few times around were more like challenging the pole to a fight :) I softened my edges after a bit. We also were taught 3 different spins and some backbends. I sweat like I was beating it out in step class! I wasn't as sore the next day as I was told I would be, but I had a ton of fun and my core got some serious work.
So, ladies (AND gentlemen!) give it a try should the opportunity present itself. You might like it as much as I did :)
This shake can be made about 45 minutes prior to your workout. It has just the right amount of carbs for quick energy and proteins for longer lasting energy and muscle repair. If you're workout exceeds an hour you can always drink more during. It's easy on the stomach too.
6 oz plain, no sugar added soy milk
1 tablespoon natural peanut butter
1 heaping scoop whey protein powder (vanilla works best)
1 tablespoon chocolate syrup (low sugar)
2-4 ounces black coffee
2 tablespoons cooked oatmeal
ICE (enough to thicken it to your liking)
Start with the liquids, add the PB and protein powder and blend, then add ice and blend until smooth. Store any extra for post workout.
It is clear now that what we eat plays a large role in how we perform, whether that performance is as an athlete, a mom, a student, or a fire fighter (or all of the above!), good nutrition is key. But where do we start?
1. We eat too much. Statistics cannot be clearer about the fact that we are CONSUMERS and we consume high on the food scale. Start charting what you eat, time of day, amount, etc to help keep your consumerism under your control.
2. Think natural. Try to stay as close to natural as possible. I said natural, not organic. Organic DOES have a place, but there are guidelines as to when to make that purchase. Basic rule of thumb: if it doesn't have a momma or come from the ground, leave it alone. And by the way, Chester Cheetah is the dad of no one. :)
3. Eat in. Americans spent an average of $2,000 per year just on eating out at lunch. In 2008 statistics show “This year Americans will spend over $110 billion on fast food more than they’ll spend on movies, books, magazines, newspapers, videos, and recorded music combined.” | cbsnews.com | . So.
So, if you're looking to have a healthier heart and wallet, pack a lunch. I promise, all the cool kids do it. Now you can find container that are microwave safe (contains to BPA) and there are a variety of ideas for lunch that will blow that processed meat like patty right off your sugary white bun. Stick with me, I'll get you there.
4. Be conscious. Don't zone out in front of the T.V. or computer (I'll admit, I'm trying to break that habit) to eat. Studies show those who zone out while eating consume a whopping 40% MORE calories then our conscious counterparts. Your' brain plays a large role in every bodily function, including eating.
5. Save treats as treats. We consume (that word again!) a lot of sugar. Statistics in published in the Journal of the American Medical Association states that the average American takes in 21.4 teaspoons of sugar per day. That's over 80 pounds per year, and the majority is consumed by our children. Know your labels and take time to study what's in your food.
With the proper knowledge, food can work for you! It can give you energy, stamina and even glowing skin. Talk to a nuritionist that can help you figure out how to start a healthy eating program.
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