We Have To Start Somewhere!

I have always been interested in fitness, but my fitness journey really started in January 2002. My husband and I had just gotten married and he’s family has a history or hea We Have To Start Somewhere!rt disease and high blood pressure. I told him I didn’t want him to die on me, so we going to give each other a personal training for Christmas.

Enter Mike D. This man CHANGED the trajectory of my life. We met with him every Saturday at 7am for 6 months. During that time I lost 25 pounds and my husband lost 40 pounds.  From the first meeting with Mike, Philip (my husband) and I were ALL IN! That day we went home and throw out all the crap and the “healthy” crap.

Boy, was it a wake up call to lose my cheese and crackers and my pasta. I thought I’d miss it but looking back I had to go cold turkey.

During this time the gym had a weight loss contest. It was based on body comp change and I won.  It was at this time Mike who was a former bodybuilder suggested I think about competing. At this time, I had NO CLUE about competing. I didn’t even know what it was all about. He told me go buy an Oxygen magazine and get back to him.  I flipped through and thought this is not for me. I’m was not a “girlie” girl.

17weeks We Have To Start Somewhere!

17 weeks later

beforeandafter.jpeg We Have To Start Somewhere!

Before

Fast forward 2004, the Red Sox win their first world series. My motto became if the Red Sox can win a World Series anything is possible. I sought out a competition coach and I competed for 9 years.

During this time, what was a hobby turned into a full blown passion. I wanted to be the Mike D. for other people.

You can only imagine what it feels like when you are able to set a goal that you thought was impossible and achieve it.

I wanted to help others feel the same way that I did. Nothing gives me more satisfaction than seeing others achieve their goals.

I started part time in fitness in 2006 and made the transition to full time fitness in 2010.

I can’t imagine my life without fitness and I hope that I can inspire my clients that we Mike inspired me.

Do you have a fitness story? I’d love to hear about your journey. Leave me a comment below.

MG 9115 We Have To Start Somewhere!

{Day 20} Courage, Strength and Grace

This summer I was watching the highlights of the ESPYs for my non sports folks, the ESPYs are like the Ocars for all sports. Every year they have the Arthur Ashe Award and this year Robin Roberts from Good Morning America won the award. I listened to her speech and was so moved I wanted to share it with you.

 

After watching this speech I’m left with this as a mantra — This to shall pass. I say it whenever I feel I’m facing a big challenge or I’m feeling overwhelmed. I take a deep breath and say This to shall pass. Can you adopt this as your mantra when you feel overwhelmed, what could you say when you are feeling overwhelmed or even a little discouraged.

I strongly believe with belief in yourself and the process, you can preserve.  One of the lines from Robin’s speech that I love is “let faith answer the door”.  Please don’t take this to be religious I think faith in oneself is just as important as faith in a higher power.

I’m also a big believer in theme songs. My theme changes every year and right now I have two that have helped me through some tough spots.

Everybody’s Got Their Something

Titanium

Today’s challenge

  1. When things get tough where will you find your strength? What will be your mantra? Do you have someone you can reach out to that can give you a pep talk ?
  2. What will be your theme song??

Don’t forget Leave a comment below. Write a facebook post on the Fabulous Fit Squad. If you have a personal blog, write a blog post. Make sure you link back to the site so we can cheer you on and hold you accountable.

Just joining now?? Don’t worry you can catch up.
Day 1 — Intro the challenge
Day 2 — Getting your mind straight 
Day 3 — Goal setting 
Day 4 — What’s on your plate
Day 5 — Lift
Day 6 — Cardio
Day 7 — Living on your own terms
Day 8 — Rest day
Day  9 — Forming a habit
Day 10 — Just Breathe
Day 11 — Fat loss secrets revealed
Day 12 — Can you pinch an inch
Day 13 — Dedicated and Focused 
Day 14 — Doubt
Day 15 — Rewards and Consequences
Day 16 — Damn Hormones
Day 17 — Pre and Post Workout Meals
Day 18 — Successful Weight Loss

Day 19 — Know Before You Go

 

Are You Willing? 3 Committments That Will Help

This month my mantra is feel the fear and do it any way. That means fear of all things — workouts, eating, my career and my personal life MP900400680 200x300 Are You Willing? 3 Committments That Will Help and if I have time I may even take on my fear of snakes.  I’ve been doing a lot of soul searching on the matter and I really think, it comes down to these core principles.

  • Make the commitment — decide that this is what you want to do and do whatever it takes to make it happen. Everything comes to fruition when you commit.
  • Be willing to be mentored — listen to the things they say and be willing to take action based on their advice. When seeking a mentor you want to find someone who can see in you what you can’t see in yourself.
  • Surround yourself with greatness — be in the company of those who are doing what you want to be doing and just observe their actions, their habits and take notes on how you can apply to your life.

The 3 core principles will help you to break through those nagging fears that are preventing you from living your life and achieving all that you know you can accomplish.

I leave you with this Are you putting your health on your to do list? If you aren’t I can help. Shoot me an email or give me a call and let’s see how we can make that happen.

 

 

The Power Of Consistency

I’ll be the first person to admit that when I was competing my off season womenscreaming 300x300 The Power Of Consistencyconsistency was a bit of a battle.  I would finish doing a show in June and wouldn’t compete again until the following April.  Here’s my dirty little secret.  I didn’t stay consistent.  It took me about 2 seasons of this consistent non-consistent behavior for me to realize that if I was consistent with my off-season nutrition and workouts getting it together for a show wouldn’t be as hard.

For those of you don’t compete. You know what I’m talking about you know you watch what you are eating to get ready for a friend’s wedding or vacation and once that event happens you go back to your old ways and then wonder how you put the weight back on. With consistency, anything is possible. In real estate, it’s about location, location, location.  In fitness, it’s about consistency, consistency consistency.

I know first hand that consistency is tough.  In order to remain consistent, we need to change is our mindset.  Our healthy lifestyle is a CHOICE not a death sentence.  On my program, I encourage you to eat clean at least 80% of the time.  For the 20%, these are the meals that we should savor and enjoy.  It’s when we have those little nibbles, bites or I’ll do it just once’s that eventually catch up with us.  So.. how do you stay consistent?

  1. Patience.  Know that consistency will pay off. Many of you want week-by-week changes, sadly our bodies don’t agree.  We need to trust the process and stay the course knowing that your best body is just waiting for it’s unveiling.
  2. Taking Consistent Action.  I feel you; I can be one of the biggest procrastinators on the block.  The two things that make me take action with my fitness is making a plan and recipes.  Each week I sit down and schedule my workouts in my calendar.  I treat it like an appointment I can’t break.  Now if something does come up, I go back to my calendar and reschedule the workout, but trust me it must be HUGE for me to give up a workout.  As for my nutrition, I’m a big fan of recipes.  On Saturday mornings while I’m drinking my coffee I pour through the internet to find new clean recipes or recipes that I can make clean.  Trust me I’m no Rachael Ray, but I do what I can. Here is of my favorite sites. All Recipes
  3. Setting A Goal. Each month I set a goal.  With each goal, I give myself a reward.  Have you heard of a little place name Lululemon?  That place is my personal fitness reward center.  When I have a goal, I’m like a machine especially with a reward like Lulu!  Here are some examples of goals I set for myself in the past  — By the end of a month I will mix up my cardio. I will get on a new piece of cardio each time I go to the gym.  I will try 3 new starches during this month.  I will limit myself to 2-cheat meals/week – no nibbling.  Make sense?

At the end of the day we all want results.  Want to know the secret to getting results? Being consistent!  Feeling stuck or stalled?? Reach out.  I am running  30 Day Slim Down Challenge to help  jumpstart us all toward summer.

9 Ways To Change Your Fitness Habits — pt2.

Last week I talked about how to change your perspective to get fit. This week I give you the rest of the tips — you are either moving forward toward your goals, treadmilling — plugging away but going now where or standing still. My hop is that these goals will help propel you forward into taking action.

  1. GET A SUPPORT SYSTEM. Find someone or many someones who could help hold you accountable and I’m talking MP900433152 300x300 9 Ways To Change Your Fitness Habits    pt2.someone who isn’t afraid to call you on your stuff — I’d like you to insert your own expletive. You don’t have someone like that in your life — reach out to me — I don’t take excuses.
  2. COMMIT TO VARIETY. I hear it all the time; I can eat the same thing over and over again. Whelp – no you can’t!! Your body gets use to everything. We need to keep your body guessing – that means food, cardio and lifting!!! Here are some quick tips:
    *Food
    – make 2 menus and rotate between them. Learn to introduce 1 new food item/month. Also, learn that nuts and nut butters are great, but not an every day source of good fat.
    *Cardio  — each time you go to the gym – try a different piece of cardio and try a different program for cardio – one day you do the fat burner, the next hill interval, the next manual and make up your own kick ass interval. Are you picking up what I’m putting down?
    * Lifting – each month vary yours workout to keep your body guessing some months its about endurance, some months its about strength – make your workout about muscle confusion that’s how you are going to stimulate change. Over training doesn’t make results come faster – it leads to injury and NO RESULTS!
  3. BE OPEN TO THE PROCESS. This is a process; each of you is an individual.  Your body will do what it wants to do. If you are client of mine, I have years of experience and have seen hundreds of bodies. Just trust – I know you go to the gym, go on Facebook or other forums and hear that people are doing this that and everything else. I ask that if you are working with me you trust; I know what we I’m doing. I can help you reach your goal!
  4. BE A PROBLEM SOLVER.  Obstacles are going to appear. I don’t want them to get you down. When obstacles appear – you are going to look at it and say to yourself – what can I do to – go over it, under it, around it, over it or punch a hole right though it. You can also reach out to your coach so we can brainstorm ideas.
  5. WHAT’S YOUR INTENTION! Decide what is your bull’s-eye – what is your ultimate goal and set your mind on achieving it!  You need to from this point forward commit to be better than you were yesterday. Think of the book The Little Engine That Could. He keeps plugging along and eventually makes it up that hill. The worse thing you could do is – QUIT!  Remember the easy to do is the hardest to do!

I hope has helped you put your fitness commitments into prospective. I’m hear to help. If you need any assistance, just shoot me an email. If you think what I’m saying is completely crazy!!! Leave me a comment below.

4 Ways To Lose Your Belly

Admit we all look down at our tummy’s and wish they are a little flatter, more

belly buttoning 300x198 4 Ways To Lose Your Belly
Source: Michelle Meiklejohn

define or hell just wasn’t a muffin top! Here a four ways to lose that muffin top.

  1. Add protein to every meal. I always ask my clients to write their food journals and the one element that is missing from most meals is protein. This is help you repair your muscles after working out and helps you to feel full longer.
  2. Log your meals. This helps you really visualize what your are putting in your mouth. I mean you log EVERYTHING the Peppermint Patty  you grabbed from the receptionist desk. Want me to review? Just send 3 days and I’ll give you feedback.
  3. Avoid artificial sweeteners.Because they are “artificial” it’s sometimes hard for our bodies to process them. When your body can’t process it causes inflammation. Unfortunately you typically can’t control where the inflammation occurs, most times it will occur in your tummy. So its best to avoid foods high in sodium, carbonated beverages, and gum.
  4. Fill up on veggies.  Veggies are low in calories and high in fiber. This combination helps you feel full longer. Be careful with broccoli it does cause a little bloating.

Here is a bonus — interval training — instead of just hoping on a piece of equipment and doing the same pace, try mixing it up with intervals.  Try this one.  Go hard for 30 sec and then rest for 30 sec try this for 30 minutes. After you try it leave me a comment about how you did.

Image: Michelle Meiklejohn / FreeDigitalPhotos.net

What’s Your New Year’s Theme?

This year instead of making a resolution I’m make a themes for 2012. My first theme for 2012 is EXPRESSION!!! This year I will be stepping in front of the camera and doing more video blogs so that I can demonstrate exercises that you should incorporate into your fitness routines, show you some of my favorite recipes and I want go my readers a more of an one on one experience.  I’ve been writing this blog for almost 3 years and it’s time for me to get a little more personal.  The best thing about my theme is it has a THEME SONG!!! I know it’s old school, but it works!!! What are your theme’s for 2012?  Do you need some help setting those themes? The week after Christmas I’m having 15 min goal setting appointments. If you are interested, please shoot me an email.

Are You Sitting in Dream Land?

What I mean by that is, are you one of those people getup clock 300x200 Are You Sitting in Dream Land? who sit around and say “Someday I will __________.” “I’ll meet my fitness goals if________________.” If I only had__________, I’d be able to_______.”

Does that sound like you? Are you waiting for someday? I have a question for you, how long have you been waiting for someday to come? Do you think it will ever come? Guess what if you don’t TAKE ACTION!! Your someday will never come in.  You won’t achieve your goals or dreams by wishing and hoping. You’ll achieve them by setting goals.

The best goals are WRITTEN. You can’t just think them or say them. You need to write down your goals and put them someplace visible. A place that you see them EACH AND EVERYDAY.

I have dry erase boards that I stick to my office door. Every morning I walk in my office and I look at my board and review my goals.  I have 4 of these dry erase boards on my door. Here is how I’ve broken down my goals.

  1. My goals for 2011
  2. My goals for the next 3 months
  3. My goals for the next 30 days
  4. My weekly goals

Every day I look at them and decide what am I going to do today and is that going to push me toward one of my goals.  My challenge to you is take 30 minutes and sit down and write out what is it that you want to achieve by the end of 2011. You have 120 days, what can you achieve so that you have more to celebrate than the end of the year and the start of the new?

If you are looking for a challenge, I encourage you to try my skinny jeans challenge.

Leave me some comments below to let me know what you plan to achieve in your 120 days.

My Goals

So here were are 6 months into 2011 and I’m revisiting what I’m doing for me bullseye 300x225 My Goals this year. This is the longest that I have gone without a fitness goal.  I got to tell you I’m a feeling a little out of sorts.

This past week I sat down and got clear about what I want to accomplish between now and the end of 2011.

1. Finish the Falmouth Road Race

  • I’d like to run this in under 1 hour
  • I’d like to properly train for this race, the past few years I’ve done a half ass job training for it. [Read more...]

Are You Thriving Or Just Surviving?

I saw this in a blog post that was so unrelated to nutrition, but it get me thinking. Do we go through our lives and just want to get through the day.
You know what I’m talking about. You think if I just keep my head down it will all be okay. Now if I asked you is that surviving or thriving what would you say? Pick me — it’s surviving I know that Gloria Gaynor’s I Will Survive song is so suppose to be the female national anthem, but it’s all about surviving. Once you survive is there more? Can you then THRIVE?

Do you want to thrive? Just follow these 7 steps.

    [Read more...]