Tag Archives: #bootcamp

My Big, HUGE, Exciting Announcement!!!!!!!

25 Apr

fitness logo

HELLO Lucky13’ers!!! I have some very special news and I have been practically BURSTING at the seams to share it with you all!!

Since 2010, Lucky13Fitness has provided one-on-one and small group personal training, Bootcamp classes, and fitness coaching to individuals of all fitness levels. From training sessions at home or in the gym to helping clients develop healthy lifestyle behaviors outside of structured exercise sessions, Lucky13Fitness inspires individuals to push past their supposed limits and achieve their goals.  As founder and owner of Lucky13Fitness, it has always been my dream to take Lucky13Fitness to the next level and help as many people as possible.  One of the ways I’ve hoped to do this is by opening my own Personal Training studio as a space for Lucky13Fitness to soar.  For a long time, I had a vision of what it would look like, what it would feel like in there & what the potential would be for a private training space.  I could see all these things in my mind’s eye but I knew it was not yet time for that to happen.  I put this idea on the back burner in my head and focused on becoming better at my craft, meeting people, & understanding what my clients want/need from me as a trainer/motivator.  I did everything in my power to prepare myself for when the golden opportunity arrived…

At the start of 2012, that golden opportunity presented itself right in front of my very eyes.  I was given an opportunity to create a new home for Lucky13Fitness and I finally felt ready to take on the endeavour.  For the past several months, I have been planning, researching, preparing and working toward making this happen.  I am FINALLY ready to announce and share with you all that Lucky13Fitness has its VERY OWN Personal Training studio HOME!!!!  I could not be more excited for this huge step forward for Lucky13Fitness and the “family” it has created.  I know that this studio will be a place where goals are created, worked toward, and achieved.  It will be a place where individuals will come together and motivate one another to push past their supposed limits and achieve what they once saw as a dream.  It will be a place where hard work, healthy habits, positive mental attitude and SWEATFESTS will combine to transform people’s lives.  It will be a GREAT place with AMAZING energy and I would LOVE for you to be a part of it all!!!

The Lucky13Fitness personal training studio will be opening early this Summer for one-on-one and small group training as well as BOOTCAMP classes and fitness coaching!  I will keep you all posted on the exact Grand Opening date as well as other details as they get sorted out.  For now, I am happy and proud to share with you pictures of the studio after it got a fresh coat of paint, new mirrors and rubberized flooring.  Check it out!!!!

personal training studio

The new home of Lucky13Fitness!!!!

personal training studio

Can’t you just picture yourself doing push ups, planks, squats and BURPEES!?!?!

personal training studio

This is the place where DREAMS will become REALITY!!!

As the photos illustrate, the studio is not exactly ready for opening just yet.  There is a LOT more work to be done to make sure that this space is just perfect for me and for my clients; I have a huge “To Do” list and I am crossing things off one by one!  To this end, I know I must devote all of my time and focus on my new journey and this means a big transition away from my current role at Beacon Hill Athletic Club as a full-time trainer.  The transition will be happening slowly and in a way that will allow me to maintain the training sessions I have with my current clients (don’t worry, guys, I’m still going to be there to kick your BADONKS every week per usual!!) but at the same time, will give me the flexibility I need to get the Lucky13Fitness studio up and running as soon as possible!!!!

I am SO excited for this endeavour and for the possibility it brings!! I will continue to keep you all posted on how things are coming along, and will continue to post pictures of the studio space as it gets more decorated!  Get EXCITED & ENERGIZED  for a new level of Lucky13 that will be bigger and better than ever before!!!

components of fitness: do you treat them equally?

14 Jul

There are several key components to fitness- cardiovascular exercise, strength/resistance training, flexibility- and everyone naturally gravitates to their favorite.  Some people love to do cardio; they want to run, bike, or swim for every workout and have little or no desire to do much else.  Others would gladly spend every day in the weight room, and consider a workout filled with lifting heavy to be a success.  Still others can be found in the group fitness rooms and private studios practicing Yoga and taking Pilates (and other similar) classes.  Personally, my poison is running.  For me, nothing compares to logging mile after mile and ending it soaked with sweat, enveloped by a Runner’s High.

 No matter which component we like best, most of the time we pay so much attention to one area that we end up neglecting other components of fitness.   You know what I’m talking about.  You could do your exercise of choice all day long, but it might take a friend and a large sum of money for you to consider doing the other things you don’t find to be “fun”.  We are all guilty of it. And we dont always realize how detrimental this is to our overall fitness level, and ability to perform at our best.

One of my favorite quotes that I write/say/think about often is “That which we resist persists.”  I apply it to so many situations in life, and this one is no exception.  The components of fitness which we ignore, put off, and neglect are those which will persistently find their way back into our lives.  Don’t like resistance training?  You won’t get that nice firm, toned look you’re going for….toning muscle means you need to HAVE some in the first place.   And that means lifting weights.  Loathe cardio workouts?  No matter how heavy you lift, nothing can replace the myriad benefits of raising your heart rate.  Don’t be surprised when you can’t make it up a few flights of stairs without huffing and puffing.   Can’t be bothered with stretching/flexibility?  Your range of motion, ability to move, and lift properly is going to be severely compromised.   When we ignore ANY component of fitness we are allowing ourselves to work in an inefficient manner, and ultimately are putting ourselves at risk for injury.   As if that’s not reason enough to start diversifying, giving attention to the less “fun” parts of fitness will make you better at what you love to do.   When I started incorporating more flexibility work into my routine, I was amazed to find that my running stride improved and I was even able to take some time off my mile. 

Bottom line: the core components of fitness are each important in their own right.  Each serve a unique purpose and all complement one another.  We may prefer one over the others but we owe it to our body to be creative and find a way to incorporate them ALL.  Sign up for a class, get a gym buddy, buy a pass to a Yoga studio, etc.    Give yourself a new challenge!

What component of fitness is your least favorite?  How do/will you incorporate it into your routine?

summertime sloth syndrome?

6 Jul

Snow; sub-zero temperatures;  sunset long before the work day ends; layer upon layer of clothes; waiting 15 minutes while the car warms up.  All the tell-tale signs of the dead of winter.  The world goes into hibernation as the temperature drops, and the desire to hit the gym or pavement drops with it.   WHY am I talking about the Winter Workout Blues in the middle of JULY on a 90 degree day?!  Well, because I think some of us experience a summertime version of the Winter Workout Blues- the Summertime Sloth Syndrome.

What is the Summertime Sloth Syndrome?  It sounds a little something like this: Its hot…no, its H-O-T….10 minutes in the sun and it’s a sweatfest.  And did anyone mention the humidity?!?  For some people it can be just as miserable as the snow and bitter cold of winter.  We get fatigued from being in the sun and the thought of exerting any extra energy to work out is nauseating.  All we want is to be inside the A/C or on the beach with a breeze and a cold beverage.   On top of all this, summertime is vacation time.  Whether its a weekend getaway, an extended trip, or even just a bunch of “staycation” BBQs, there’s always something to celebrate during the summer.  And all of this hearty eating and drinking can derail us from healthy habits.   Put all these factors together and Voila!, Summertime Sloth Syndrome (SSS).

How can we beat the dreaded SSS?  Its time to get creative and incorporate exercise into things that are FUN.  Working out does not always mean treadmill sprints, lifting dumbbells, and being confined to a gym setting.   Think about what you like to do, and then add an exercise twist!  If it’s too hot for a run in the neighborhood, try biking or rollerblading along a river, lake, or pond!  Hit the beach per usual, but this time bring your TRX suspension trainerand get a GREAT workout in the sand!  More fun can be had at the beach: play Frisbee, Nerf Football, or have races in the sand!  Want to be even closer to the water??  Go kayaking, water skiing, wake boarding, or tubing!  On a day that’s overcast and a little cooler, go for a long walk or hike.   No matter where you are, there’s always a workout waiting to be discovered.  Get creative, people!!!

This summer there are NO EXCUSES!  Don’t give in to SSS!!!! Reclaim your healthy habits and make your workouts FUN this summer!

What about you? How have you made your workouts fun this summer??

“cheat days”- we all have them

1 Jul

I get into conversations with people ALLLL the time about my diet- what I eat, what I don’t eat, and how I manage to “eat so healthy all the time!?”   I get asked questions like “Don’t you ever crave cookies or cake??”, “How can salad be so satisfying? Wouldn’t you just rather have pizza??”, and “Oh come on, eating so healthy can’t be that satisfying!”.

Truth is- yes of course I crave sweets and other “forbidden foods”;  while I absolutely truly love salad, sometime I DO want pizza; and eating healthy IS satisfying but I fully admit that I have my “cheat days”.  I break the rules every so often- I eat candy, cake, cookies, hamburgers, french fries, nachos, and maybe even some Munchkin donuts!!  Not all at once of course; but in small bits and on an infrequent basis.  Yes you read that right- I sometimes eat the food I consider to be JUNK!    And I do it because its only human to have cravings and equally as human to allow myself a treat every once and a a while.

I truly believe that it is because of the occasional treat and “cheat” that I am otherwise able to keep a healthy diet full of whole, REAL foods.  95% of the time I eat unprocessed foods that came directly from the ground, a tree/vine, or an animal.  I am aware of what I choose to eat and drink, and I compliment my healthy eating habits by exercising regularly and maintaining a generally healthy lifestyle.  Because this is the case 95% of the time, I allow myself to enjoy and splurge the other 5% of the time.  The key here is that the splurges are the EXCEPTION and not the rule.  Save them for special occasions- holidays, birthdays, important dinners, etc.

With the 4th of July holiday weekend here, it will no doubt be a time where we are surrounded by tempting foods at parties and BBQs.  Whether its potato chips, double chocolate brownies, BBQ ribs, cookies, ice cream cake or anything else that makes you salivate, don’t restrict yourself to the point of being miserable.  Instead do the opposite- plan to indulge during this special occasion.  Pick your favorite treat and allow yourself a small portion of it.  Be sure to take your time eating it- don’t shove it all in your mouth at once.  Enjoy each bite, savor the texture and flavors and really let it be an experience.  It’ll satisfy any cravings you’ve been having, and you’ll be less likely to binge on unhealthy foods in an unplanned way.

Food is delicious and fun.  It is made to be enjoyed so do just that!  All foods can be enjoyed in moderation and even the fittest, most health-conscious person can “Cheat” once and a while!

Have a HAPPY and safe 4th of July!!!

pre/post workout eating

1 Jul

Recently a Lucky13Fitness fan posted on the Facebook page asking me to write about the specifics of pre/post workout eating.  I thought it was a GREAT idea for a blog post!  So, here goes- my take on pre/post workout eating.   [Now, I MUST say that this is just that- MY take- and should be read as such.  Additionally, this is a basic outline that can be altered to meet individuals’ specific dietary needs/requirements.  Remember, not everyone’s needs are exactly the same, so its important to take the information supplied and use it in a way that works for you!]   Alright, here goes:

Pre-Workout

As a general rule, pre-workout food should consist of carbohydrates, a little fat, and some protein.  The main source of energy for the body comes from carbohydrates so you should NOT be afraid to consume this important food group, especially before working out!  Depending on the way your daily schedule unfolds and the time at which you workout, the pre-workout food could be a significant meal (400-500 calories) or a smaller snack (100-200ish calories).  If you are having a meal, make sure it is consumed at least 1 hour before your workout, so that there’s plenty of time for digestion.  If its a smaller snack, you can move it up to 30 mins before your workout.  There is a bit of trial & error with how close to your workout time you can eat.  Ideally you want to eat as close to the time of your workout as possible WITHOUT feeling ill!

Some of my favorite pre-workout snacks are:  apple & natural nut butter;  1 slice Ezekiel sprout bread toasted w/nut butter and sliced banana; greek yoghurt w/granola; 1 slice Ezekiel sprout bread with 1 string cheese; homemade smoothie w/1 cup milk and 1 banana or other fruit.

Post-Workout
It is absolutely IMPERATIVE to eat after a workout.  I have talked with so many people who think “I just worked out SO hard and burned ALL These calories.  The last thing I want to do is go ingest them all again! I’m not eating!”  I promise you, that’s not the way our bodies work.  After a workout, our bodies are depleted of glycogen stores and we are in somewhat of a starvation mode.  The main purpose of the post-workout meal is to stop protein breakdown, start protein resynthesis, and replenish glycogen stores.  Basically we need to give the body food to replenish itself, and build lean muscle.  And the sooner it happens, the better.  Immediately after and up to two hours post-workout is the key time to eat.

The question becomes: how much do I eat after I workout?  What if its late, and its right before bed? Do I eat a snack or a full meal?  The answer is- it depends.  People who work out first  thing in the morning will have a small pre-workout snack, and then can eat a proper breakfast when they are done.  If your workout takes place in the middle of the day after lunch, a post-workout snack will do the trick.  Those who work out later in the evening may have a small mid-afternoon snack before the workout and then should have a proper dinner afterwards.  People are often wary to eat a meal close to bedtime, but it is my belief that to omit a meal entirely is more detrimental.  A meal consisting of lean protein, some carbs, and veggies is a perfect thing to have after a workout, even if it’s an hour before bedtime.

Some of my favorite post-workout meals/snacks :  milk or greek yoghurt with cereal; egg whites w/spinach, tomato, mushroom and part skim mozzarella; apple with natural nut butter; grilled chicken sandwich on whole wheat bread.

The bottom line is this: there is no single “correct” way to eat pre/post workout.  Aim to follow key principles outlined here and tailoring them to meet your dietary needs, and schedule.  If you find it overwhelming or difficult, try meeting with a personal trainer or a registered nutritionist and talk detail about a specific plan for YOU!

June Newsletter

6 Jun

The summer is finally here! After all the rain, gray days, cold spells and yucky weather, I think the sun is finally here to stay!
The days are longer, people are a bit more laid back and the vibe is just so chill.  At the same time, summer always brings me a new energy- a positive mental state that has me smiling and putting extra pep in my step.  I can’t help but be in a great mood on a gorgeous, sunny day.  No more bundling up and shoveling snow just to get out of the house.  Just slide on flip flops (or running shoes!) and go!! Its instant happy!
This energy undoubtedly transfers from my daily activities, to my job, to my relationships, and to my workouts.  I am in a positive state of mind, and ready to give 100% in everything I do.
The key is to keep it that way as much as possible, and maintain a healthy balance.  When something gets you off track, and sours your mood, stop and take a deep breath.  Think about how much ACTUAL irreversible damage this person/thing is causing your life.  Is it WORTH getting so upset about?  Stop and look out the window, let the sunshine warm you, and  breathe in new air.  Try as hard as you can to keep the negative energy OUT of your life.  Summer should be about being HAPPY and having FUN!

BADONKADONK BONANZA 2011
If you have not yet experienced my version of outdoor bootcamp, you are MISSING OUT.  Take your fitness to another level by participating in a SWEATFEST 1hr workout that will get you in shape. I promise.

Physically it will challenge your strength, endurance, flexibility and agility.  Mentally it will help you to push  past your comfort zone, break through your supposed limits, and achieve goals and expectations…it’ll make you dig DEEP to bring your BEST.  Most importantly- it will be FUN!  Your fellow Bootcampers will provide both motivation and a little competition to get you going in high gear!!  Show up once a week for an hour and BRING IT, and I promise to do the same.
Spots are limited and WILL fill up fast so email me at lucky13fitness@gmail.com to reserve your spot today! Come sweat it out with me!!!

What You’ll Get: Badonkadonk Bonanza- a 1hr per week Bootcamp-styled group fitness class that will get your BADONK tight and your life right, emails from ME to help keep you on track to meet your goals, the valuable motivation from your fellow bootcampers.
Where You’ll Get It: Nunziato Field, 22 Vinal Ave., Somerville, MA, 02143
When You’ll Get It: Sunday evenings 7-8pm ALL SUMMER LONG!!!
Cost: $25/session.  Pre-register for a month and SAVE $5 per session. Get 4 sessions for $80!!!

How much a month do you spend on new clothes? food/drinks? makeup? jewelry? lottery? $80/month on your health and wellness is WELL worth it!!   Make the commitment to yourself and get results you DESERVE!

Stay Connected with Lucky13Fitness
Subscribe to my blog-

https://lucky13fitness.wordpress.com
Like us on Facebook- https://www.facebook.com/pages/Lucky13Fitness/211678505512617?ref=ts

Follow us on Twitter- www.twitter.com/lucky13FIT
for exercise tips, healthy recipes, a whole lot of motivation, and DISCOUNTS on Badonkadonk Bonanza enrollment!!!

In The News
This past weekend I completed the Renegade Playground Challenge in Loudon, NH.  It is a 5k run with 25 crazyyyyy obstacles to conquer. Think mud, monkey bars, ladders, crawling in/around ropes, swamps, etc.  It was CRAZY!! It was most definitely a huge challenge and I was excited and proud to cross the finish line with my fellow Renegades.  This race is along the lines of the Tough Mudder, and Warrior Dash.  They are all incredible goals to work toward.  They give you a reason to train, and to push yourself FURTHER!  If you aren’t already signed up to take on a similar challenge this summer, i urge you to get a couple friends together and DO IT! It is so much fun!

SCHEDULE/TRAVEL
Lots going on this month!
I am teaching THREE Bootcamp sessions per week:

Wednesday evenings 6-7pm – Beacon Hill Athletic Club, Brighton
Thursday Noon-1pm- Beacon Hill Athletic Club, Brighton **NEW**
Sunday evening 7-8pm- Nunziato Field, Somerville

Travel- This month I am lucky enough to travel to China! I am very excited for my first trip to Asia, and can’t wait to share stories and pictures with you when I return!

June 20-29th- gone to explore Asia…

BUT Badonkadonk Bonanza WILL HAPPEN!!!  My friend and wonderful fitness colleague Paige Crowther will be leading BB on Sunday June 26th. Paige has been a veteran of BB and is FULL of motivation and energy. I have full confidence that she will lead an amazing camp!!!!

Subs for Wed/Thurs bootcamp at BHAC are TBD. I will let you know as soon as I find out!

WORKOUT WITH ME!!!
Whether you like the energetic environment of a group fitness class, the helpful motivation of working out with a friend or two, or the individualized attention of 1:1 training, I’ve got what works for you!  Let’s make 2011 your year- email me at lucky13fitness@gmail.com and lets get it startedddddd!!!!
Doesn’t matter if you live in Boston, Braintree, or beyond, we will make it work!!

MUSIC IS FUEL FOR YOUR WORKOUT
Every newsletter I include music that helps to get my Badonk in motion during my workouts, and share it with you!  This month, I’m giving you a track that will keep your sweatfest going!!!

Marry The Night- Lady Gaga

This song, and actually the whole album are GREAT for working out.  She’s gotten some flak for this record but i LOVE it.  It gets me into a great groove on a long run.  Enjoy!
Persistence. Determination. DREAM IT, THEN DO IT!

Much love,
Michelle

“To be your best, you gotta bring your best”

change is the only constant

6 Jun

“step out of your comfort zone”

“do one thing every day that scares you”

“change is the only constant”

If you know me, have read my previous blogs, view my Facebook page, or even have had an in-depth conversation with me, you’ll know that I LOVE QUOTES.  Motivational, inspirational, make-you-think-about-life kind of quotes.  There have been some pretty incredible things said by people who have walked this Earth.  There have been women and men who have summed their life experiences into a few powerful snippets of advice.   And when I hear a snippet that moves me, that rattles my soul, I always save it and write it down.

The 3 quotes that I used to start this post are quotes that I have run into over and over again in life. They have appeared everywhere, time and time again.  At first I wasn’t as captivated by these words as I was with other quotes.  They didn’t strike me as words to live by.  I sort of thought- well why change something if what you’re doing is working?  Why do something SCARY every day?? I’m afraid of spiders, family and friends getting sick, and car accidents.  I want to stay as FAR away from all those things as possible!  How can change be the only constant? Don’t people figure things out and then keep on keepin’ on??   This was my initial reaction to reading these quotes.

As the days of my life journey have unfolded and I have been blessed with more and more experiences and opportunities in life, I found myself going back and thinking about one quote in particular- the one that bothered me the most.  “Do one thing every day that scares you”.  Spoken by the incredible Eleanor Roosevelt, I knew this quote HAD to be powerful, I just wasn’t seeing the power yet.  I tried applying this quote to different instances and occurrences in life, to see if it “fit”.  And then one day, it hit me.  Every time I found success in life, every time I achieved a goal, every time I made another dream come true, it had been immediately preceded by taking a huge risk.  In order to achieve something I hadn’t yet accomplished, I had to go to lengths I never dared to before.  I did something SCARY by taking those risks and delving into uncharted territory.

There was always a significant amount of fear when I did so; fear that I’d fail, fear that I’d be made fun of, fear that it wouldn’t go exactly as I envisioned, fear that it’d go FAR BETTER than I was prepared for.  And no matter what the outcome, I realized I always learned a valuable lesson.  The lesson became power and knowledge to use toward achieving my next goal.  The scariest moments were those that yielded the most powerful results.  I realized that if I had always stayed put, in a place where I knew I could “get by” and be comfortable, I would never be able to follow my passions and achieve true success.  I now embrace the thought of doing something each day that scares me.  But I now realize that it could mean any number of things- small to HUGE.  The main thing is to always keep challenging myself to be better, to progress forward, to meet new goals, and to be as happy as I can in my own skin every day.  Stepping out on a limb, where its scary, is the only place for that to happen.

Take time today to do something that scares you… take that risk, step out of your comfort zone even just a little bit.  Do that thing you’ve been thinking about for a few weeks but have been a bit too fearful to complete.  And then share. I’d love to hear your story.