After being on leave for almost a month, I remember how this used to be a question I would obsess over. I’d try and find solutions and reasonings that would make sense to me, and if it didn’t, I’d try and find another answer that validated my very thinking and I’m glad it didn’t. I’d have thoughts like: Will I lose my progress? Am I losing muscle? Will I forget about my technique work? Did I forget how to squat!? 

After many of my years on vacation, I’ve come to realize with time and experience that the answer is maybe some, but not completely. It also depends on your fitness level before going on a hiatus. If you’re just beginning, gains may be quicker to decline. If a long-time exerciser or athlete, strength gains can be retained for longer (months, even).

You have to look at this as a whole: how much of your life has been spent exercising versus being sedentary? For example, in my life I’ve been physically active for most of my life, taking exercise seriously from high school, to general strength training, to competitive training, and so on. 3 weeks or so out of those years wouldn’t make a dent in the accumulated strength I’ve created.

If you’ve been sedentary most of your life, only picking up exercise and consistent for less than 3 months, 3 weeks may show some decline in strength gains and progress. To put it in perspective, 3 months is ~12 weeks. Take 12 weeks – 3 weeks off. That’s 9/12 weeks of training (which is 75% of that time being consistently training). Take that value, and compare it to the number of weeks in your life being sedentary. I hope that helps bring about realistic expectations!

What’s important to know about this time is to invest in rest.

Invest in Rest

Rest is your best weapon, hands down. After getting at it in the gym, at work, with family – rest is what will reset you until the next feat. Take that accumulated rebuilt energy, fresh body, fresher mindset as an advantage! You might even perform better when you return.

Just don’t go trash your diet or get into old or bad habits. It’ll just take you further away from where you want to be. Be smart about this time and envision yourself being the person you want to be. What does that look like for you?

Making Fitness a Lifestyle

Okay so you don’t just stop going to the gym because you reached a goal. These goals must be maintained if you want results to stick around! Fitness is a lifelong journey, hence why it should be a part of your life, not something you just temporarily do. That’s why you still see fit people in the gym. They don’t just go, “Well, that’s it! I got to my goal. I don’t have to workout the rest of my life now!”.

No. Nor is that the right mindset going in.

The Takeaway

Remember that you have the power. You’ve got the power for change, especially the change you want to be and see for yourself. Not every step will be forward, but meaningful results require some kind of sacrifice. Sacrifice doesn’t mean suffering. It can mean you give up an hour of TV shows to go to bed early. Opting for an apple for lunch on Monday over an apple turnover, knowing you’ll get to enjoy a treat on Saturday.

Change must come with change. Eventually the change becomes part of your life, something you just do. This is what makes a challenge a lasting change.

It’s no wonder why people are likely to be more anxious when they’re multitasking – there’s too much going on! I’ve been a victim of it for too long. It’s always like:

• I can do this while x is happening
• *does whatever the ‘this’ is*
• Well now I gotta make sure I do ‘this’ right
• *goes through process, but then something happens where I remember a thing I have to do before I forget it*
• *stops, does that, leaving the ‘this’ unfinished
• So now I’m doing that, then I’m like oh wait, I forgot I was working on ‘this’
• *does ‘this’*
• Gives up because now I’m mentally exhausted and don’t have the same energy as I did when I started ‘this’
• *remembers how I got here in the first place: x is happening (is it gonna give it to ya? Haha).
• Goes back to x. Don’t even remember what to do.
• Now feels defeated, because although I had intentions of finishing tasks as I go along, I got nothing done.
• Womp womp.

So how do we go about trying to fix this? Some ideas I’ve come across that helped me:

• Lists. I know I can come back to that and forget about it for a while with confidence that I’ll know what I need to do when I get to it.
• Timers. Either give yourself a time limit on a task or as a reminder to get back on task – this depends on how you function.
• Routine. Create one, so you’ll know what you have to do sequentially, and lessen the chances of deviating from it until you finish the first thing first. It also helps track if you’ve missed something.

It’s a short list, but it’s really all you need if you make good use of them! Remember that it only works if you do.

What will you get done today? Think about what the best version of yourself looks like and go be it (one step at a time)!

Let me just start by saying I’m not sponsored or getting any discounts of some sort by recommending these products. This is purely for sharing items I’m into right now that I’m finding to be in my current routine that I think would be cool to share, and maybe you’ll think they complement your life too! I’m just going to jump right into it. Here we go:

Twinings Superblends Glow Tea

Why I’m loving it

The taste is sugar free, but has a naturally sweet taste to it already. The aroma is pleasant and since it’s caffeine free, you can add this to your routine before going to bed! Besides, who wouldn’t want the extra biotin 😉 it’s a no-brainer to add to your beauty routine.

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Nextmug Temperature-Controlled Mug

Why I’m loving it

This mug is pretty dang awesome. It has three heat settings and comes with a chargeable dock. When I’m on the computer or doing online programming for the week, I sometimes forget that I have a cup of coffee and by the time I get to it, it gets cold. But not with this bad boy. The heat is consistent and you can even use it while it’s in the charging dock if your battery needs recharging. I use this for both my coffee in the morning and my tea at night. It’s nice too have some thing that is consistently warm for you when you get carried away with other things. It also comes with a lid (not pictured) that you can use and sip out of if you want it covered if you’re outside!

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Lush Sleepy Body Lotion

Why I’m loving it

This stuff is like a warm and cozy snuggle in the clouds. I can’t even described how comforting it smells, but it makes me feel so relaxed and hydrated. A little goes a long way with this pot! I use this after a nice evening shower. It sets the tone nicely for bed. It’s also available on Lush’s UK site as well!

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Lululemon Align High Rise Shorts 4”

Why I’m loving it

I live in this shorts on leg days. Buttery-soft, naked feel, and durability to last throughout my entire workout – this is the bee’s knees. I have 4 different colors already! If you like to be able to squat with freedom while your belt and knee sleeves take care of the rest, this is your new go-to. It’s a huge staple in my week! Or, you can lounge around or dress it up (thank you, high rise!) if that’s more your style!

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So there goes a short list! Stay tuned for the travel version of Products I’m Obsessed with While Traveling.

What’s on your top 3 items that you’re obsessed with? I’d love to hear it!

With over 13 years experience in the fitness industry, it’s been such a wonderful time so far. I get to meet and work with people of all ages, backgrounds, and abilities – just of all walks of life. I love (and still love!) the stories they shared (also still share) with me about their lives. Most of them have even become my lifelong friends; friends I’ve even invited to my wedding 10+ years later.

I always found it fascinating, listening to my clients’ life stories, during the same times I was living mine. It’s like reading a book from one perspective of life, while yours was happening at that same moment in time.

All came to me for the same mission to be fit, healthy, lose fat, gain muscle, etcétera. However, I found that the real common denominator was to be better. They’ve come to me thinking I always have it together, I never eat sweets or don’t celebrate birthdays or holidays, as if I lived my life doing burpees and so I can look fit all day.

No chance.

Now for a couple confessions.

“Looking the part” of being a personal trainer….What does that even mean anyways? I know I haven’t always “looked the part”. Fitness complements my life, it isn’t my life.

I’ve had heard people talk about how some trainers look this way and that, with little to no understanding what lies behind the shell of a person. “Looking good” or “Looking the part” is just a result of self-care (going to the gym, eating whole nutritious foods, monitoring stress levels, and living a balanced life).

Some ideas and concepts people don’t consider (include but not limited to):

◦ birth control

◦ depression

◦ food disorder(s)

◦ medications that can affect weight

◦ mental health/internal struggles & self-sabotage/body dysmorphia

◦ stress

◦ just had a baby

◦ trying to have a baby

◦ Lack of knowledge/confidence

◦ Lifestyle imbalance

These are all factors of weight gain (and even loss), and I have had almost all of these factors affect me as well.

I’m not perfect.

I have cellulite on my inner thighs, stretch marks, and I fluctuate between sizes during the year (and time of the month). Even at my smallest, I still had cellulite and stretch marks don’t really go away completely. When it comes to fluctuating in sizes, that would mostly be around the holidays timeframe. I have sizes of clothes ranging from 2-3 different sizes. I know I do this to myself, but this is the balance part of me. In return for eating extra foods and family treat traditions, I use that as fuel for my next workout. NOT “working it off”, NOT “I had a couple slices of cake, better go torture myself on the stairmaster”. Exercise is self-care.

In my earlier years, especially early 20s, I definitely thought this. I honestly didn’t know who didn’t in the 2010s? I didn’t have anyone to inspire me otherwise, that’s for sure and I surely didn’t know any better. Through time, education, and self-acceptance, I did learn how to shift my mindset to how I should really be looking at situations like that, and how I view myself.

I learned that it’s about how you carry yourself, how you feel on the inside, and how you treat others. It’s easier said than done, but it’s easier when it is done.

My Happy Medium

I enjoy life and lifting, food and fitness. I love pizza nights with Lucas. We have wine on Friday’s (we don’t drink during the week, and Saturdays are a maybe). We get a sweet treat on Sundays (extra carbs for fuel on Monday’s leg day & spin)! I do this because this is how I balance my wants and needs, it’s what I’m willing to give up during the week, and more importantly, it’s sustainable.

I encourage you to look within yourself and find what you can make into a positive change, and what you can do to live a more sustainable and balanced life. Save yourself some time and let my experiences light your way and inspire you to be more of who you really are, not less.

With love,

Michelle

If you’ve been following me for a while now, you’ll know that I’ve competed in Olympic Weightlifting for a good amount of years now. After an injury at the Arnolds in 2018, some very big life shifts, and really just trying to rediscover my place in the world, I’ve finally found how all my life’s pieces come together.

I’ve lost weight, lost strength. I’ve gained weight, been hormonal. Skipped so many gym sessions, then overdid it. I’ve gained strength, lost friends. Made friends, kept few close. Learned a new sport, left bad habits. Moved across the country, then to a whole new country. Not matter where life had put me, no matter how crappy it was, I knew things happen to make you go to where you’re supposed to be.

Sometimes we don’t go somewhere because we aren’t forced to. So then with a clean exercise slate (no longer injured, no longer metabolically stressed), I threw my gym shoes on and just started to warm up. I didn’t know if I was going to actually do something, but I knew if I warmed up then I would be happy to at least shown up and did something. 8 minutes in, cool. I felt pretty good. Got into the weight room, put my lifting shoes on, started squatting with an empty bar. Nice. It doesn’t hurt but OMG did it feel good to feel that muscle burn again. You know the kind- the kind that stings and you can feel all the muscle fibers bundling and burning. Then the shaking.

So I thought I’d share what a week of my workouts was like. Maybe it’ll help you if you’re in these shoes in this season of your life. Maybe you just want to try and empathize with me and feel what it was like for me. Maybe you decided to read this because you’re looking for an answer too. Regardless, you got here somehow! Right where you’re supposed to be.

Monday

Larsen press (any grip) 6-8×2

Pull up 8-10×2

Barbell overhead press 8-10×2

Barbell or t-bar rows 8-10×2

Lateral raise (cable) 8-15×3

Spider curls 8-15 x2

Tricep push down (cable) 8-15×2

Tuesday

1 mile run, walk another 1/4-1/2 mile

Back squat 10×2

Clean pulls 6×2-3

Walking lunges 20×2 (dumbbells optional)

Romanian deadlifts 12×2 (dumbbells or barbell)

Dumbbell suitcase deadlifts 20×2

Weighted sit ups 25×2

Wednesday

1/2 mile run or sprint

Feet up bench press, medium grip 8×3

Cable bicep curls 12×2

Cable overhead tricep extensions 12×2

Skull crushers 10×2

Push ups 20×2

Thursday

Snatch pulls 6×2-3

Box squat 10×2

Goblet squat 15×2

Cable pull throughs 20×2

Clam shells 25×2 per side

Bicycle crunches 2min x2

Back hypertension 10×2

Friday

Incline walk 15min as high and as fast as I can without having to run it

Incline dumbbell bench press 15×2

Dumbbell hammer curls 10×2

Dumbbell lying tricep extension 15×2

Dips 12×2

Lat pull down 12×2

Plate side bends 15×2 per side

Sunday

30min indoor bike – climbs, intervals, and HIIT

*All sets can have more than 2 sets. I set them to be at 2 minimum until I was ready to add more volume throughout the weeks. Your journey may vary.

Hope you enjoyed this read, and that it can help you in some way! Shoot me a line if you have other topics you’d like to hear about!

For some time now, I get clients expecting to have a restrictive meal plan and workout program to beat them down to the ground yet I start them off with small behavior changes. For example, I would encourage them to have a small glass of water before each meal. Simple, right? It frustrates them tremendously.

They want results fast, and what I ask them to do feels “too easy” so they’re skeptical that it won’t actually work.

To the contrary, what they don’t realize is that long term change requires consistency so creating this sustainable habit is essential. Small and simple is a more effective way to make lasting change. This isn’t just me speaking about this as a coach, either. It’s developed in psychology to create conditions that make maintained support process over time the most appealing and natural choice.

If you’re interested in reading more into it, you can check out reference [1] below. I believe it’s so important for people to understand this process in any habits they choose to embark. That way, if a challenge arises, it’s better understood when you feel some resistance to change. If we know why we are feeling a certain way, we can know the reasoning behind that rather than assume something of ourselves and make us doom to it.

References

[1] Manning, C. (2009). The Psychology of Sustainable Behavior. Retrieved from https://www.pca.state.mn.us/sites/default/files/p-ee1-01.pdf

Have you ever been so hungry (or maybe it’s out of habit now) that you have a microwave snack? You know, the snack or nibble you have while you’re waiting for your food to heat up? Yes. THAT.

I want to challenge you to see this as an opportunity. We all know we have choices, and sometimes we just see red because our bodies get all caveman-like, focusing on none other than NEED FOOD NOW.

First of all, let’s try to not get to that point. This moment of time is so critical because we might use this change to fulfill an immediate need that we may later regret. Make new choices for yourself to re-wire your brain to making a better decision:

You can choose hydration, or pick a nutritious snack. What does this mean? Well, as the microwave minutes pass which can feel like you can write a book, we set ourselves up for one of the two (or both) options. Uh, Michelle, but why? Because you can save yourself a ton of calories for later and a load of guilt (which can also make you feel heavier than overeating).

Here are some of my favorite selections:

• handful of graps
• strawberries
• turkey pepperonis (be careful to not overdo it, it can be easy and you might be bloated – so drink lots of water and be mindful here)!
• handful frozen dark chocolate covered raisins (the frozen bit makes you eat them slower, therefore you eat fewer and takes you longer to finish. By then, your microwave jail minutes should nearly be done)!
• chug a glass of water
• bonus points for doing lunges, air squats, push ups, or anything physical while waiting!
• simply wait in hunger torture

There you have it! Don’t let the microwave minutes own you!

Additional Announcements & Updates

I have recently graduated and have become a Certified Pre- and Postnatal Coach! I’ll be updating my current services to reflect this addition to my coaching menu.

On-demand workouts are coming very soon! I have made a few collections already before launching it on the website for purchase, but here is the link to it, so check it out! https://coach.everfit.io/package/HC352770

You can purchase it now if you wish, and be the first to get ahead of the game (and I’ll add some additional nutritional resources in there for you as a bonus if you sign up in February)! This also means you will have these nutritional resources and any and all sources I will put on there in the future for the duration of your membership.

If you’re unable to click on the link for any reason, here are the details about MAW On-demand is (but highly suggest accessing the link):

Workouts designed to be where you are – at home or at the gym.

Workout programs ranges from fitness beginners, to home workouts, to full-on gym access (includes anything from cardio and strength training).

$12/mo gets you so much! This is seriously $3/week, less than a coffee per week and even a gallon of gas in most places. I made this because I refuse to let cost be a factor when it comes to quality workout programs that are evidence and science-based. Here’s more of what MAW On-demand can give you:

• App access
• Collection of workouts to choose from (includes anything from cardio and strength training sessions for any fitness level), think of it as a Netflix-style type access
• Written instruction and video demonstration of movements
• Access to workout resources collection
• Access to workout collection at any time
• Track your steps/food entries/metrics within the app
• Build your own routines by selecting what you’ll do for the day

Collection includes but not limited to:

• Fitness @ Home Collection (minimal to no equipment)
• Exercise by Mood – YES workouts designed by feel!
• Warm-up Collection
• Beginning Strength Series – this goes through starting your strength and fitness journey from Day 0.
• HIIT style workouts
• Rediscovering Strength – Hiatus from lifting and needing to find it again (collection is in phases to build you up from there)
• Powerlifting programs, beginner to advanced (coming soon)!
• Olympic Weightlifting programs, beginner to advanced (coming soon)!

Cancel anytime, no commitments.

HOWEVER: Remember that meaningful results take time. Know that this is a process and not a procedure. Your results will depend on the effort put into your training program and compliance. We are committed to delivering the best for our clients.

*by purchasing this product, you agree that you are participating under your own will and assume liability.

Remember that you are worth your time and value, and no matter what you do – put heart in the hustle!

Happy New Year everyone!

I hope you all had a chance to pause and reflect your on your year, but most importantly, I hope you take time today to sort out how you’ll be building yourself this year. I’m going to make this rebuild about health and fitness for obvious reasons, but these ideas can also be implemented on anything you want.

◦ Schedule your workouts. (Can you commit to 1 or 2 days per week of exercise for 30 minutes each)?

◦ Set reasonable daily or weekly goals (This doesn’t need to be something complex! Make it easy. Start small).

◦ Choosing something fun and engaging. (Secret: The best workout for you is one that you’ll do. Seriously. You’ll be more consistent and likely to come back stronger)!

◦ Remember to schedule rest days and reward yourself for achieving your goals as well. (Rewards don’t have to be food related. It can be a new bath bomb or maybe some new gloves to reward yourself for taking your morning walks outside).

As always, there’s no change without a little bit of work. My challenge to you is to make a schedule for the next 3 months using the strategies I mentioned above and see how much your life transforms. It is mental clarity? A newfound discipline? Let’s uncover what you’re made of!

The Approach

Don’t overthink this. We’re lucky if we get 50 Thanksgivings in a lifetime, and some of those years we probably don’t remember from growing up as children. Over the years of practicing my balance of the holidays and my jeans, I have come with these mantras that have helped me stay within my lane of indulgence. I hope they will help you too!

Here’s a quick list of Thanksgiving eating mantras I’ve kept in mind:

I will eat like an adult.
Select your foods based on whole and complete foods. What does this mean? It means you don’t need to fit your whole plate full of mac-n-cheese. Take a “side’s” worth of it, eat it slow and enjoy it. I’m not saying to eliminate it, but I’m sure you’ll feel better about yourself about it!

I will use common sense.
You knowwww when you’ve had too much, you knowwww when you need to drink water! You also know that just because you skipped a meal, doesn’t mean you can make up the calories all in one go. You’ll risk overeating if you think this way. Pay attention to your gut. Hungry? Eat. Not hungry? Stop. Easy peasey.

I will eat colors.
It won’t hurt you to have a few veggies or fruit, and you’ll also feel less bad about it! This also ties into the whole and complete foods concept. This will help broaden your plate horizon and kind of a plate check – is your whole plate yellow (mac-n-cheese), white (potatoes), and brown (turkey, insert some sort of meat here)? Throw on some color (salad, collard greens, squash, insert some sort of veggie here)!

If I decide to have a treat, I will not feel bad about it.
OWN your decisions! What’s the point in enjoying it, if you’re gonna feel bad about it later? Don’t spoil it, and don’t disrespect yourself! If you know you’ll feel bad about it, don’t do it. Don’t start toxic relationships with yourself.

I will be thankful I did.
Be thankful that you did get to enjoy all the foods you wanted without the guilt. It’s the perfect balance! Live your life, but don’t break the law now!