This is an outline from Coach Michelle’s Weekly Live Training Tips on the Performance High Facebook Page! For the full video visit Performance High! Three General Categories Strength Gains 1-6 reps Muscle (size) Increase 8-12 reps Building Endurance 15-20 reps Gains come from… High-quality, hard training This might be independent of a rep range But
Are you looking for some modifications to the new (and totally awesome) 7 Day Resistance Program created by Coach Michelle? Here they are! Upper Body Planks / Push-Ups – Use wall, chair or floor w/ knees Watch elbow angle…can stop when elbows are at 90 deg Shoulders / Upper Back – Keep shoulder blades pulled
Congratulations! You’ve decided to add strength training into your fitness program!! Now you’re ready to reap all the health benefits that come from pushing, pulling, curling & extending a few plates, bars & dumbbells! But where to start?? Although I’ve spent years in weight rooms, I recognize that they can be rather intimidating places. To
The one thing we can be sure will happen is one thing we hate the most. What I Learned From My Daughter About Change An Outline from Coach Michelle’s recent Facebook Live Video Why are we so resistant to change? Comfort w/ Known Habits, routines, traditions create stability Stability = comfort Comfort comes from… Can
Setting Goals & Achieving Them! ‘Tis the season for resolutions & goals! Coach Michelle gives you tips on sticking with them! New Year’s Resolutions Less than 50% make resolutions 91% don’t achieve them Reasons: Too many goals Goals are too big, too broad Rely on emotions to keep us motivated Don’t address thought change…which then
Coach Michelle’s Meditation Journey. Coach Michelle shares her meditation journey: What she tried to get started, how she failed, what she’s learned and what she’s gained! For the accompanying video to this outline visit the Performance High Facebook page. Tried Read meditation books Tried to do it myself Failed Because… It felt like “wasted time”
5 Tips for Staying In Shape While Injured Be proactive w/ your healing Modify as necessary Get PT Do everything you know to do…no matter how weird Learn why you got injured OPPORTUNITY to try different & new things. Stretching & flexibility…yoga Neglected areas (rotator cuff & core) Technique & skill Be CREATIVE – there
What are your biggest hurdles to regular exercise and/or event training? The #1 Answer: “I don’t have TIME…” “I don’t have time” translates to “I don’t yet see the value to make the necessary changes…” Here are some questions to ask yourself if you are struggling to find time to train: What would it take
Cranberry Chutney with Apple and Crystallized Ginger 1 t Olive Oil 1 Shallot, minced 2 t finely grated fresh ginger ½ t salt 2/3 c water ¼ c cider vingar 1 c packed brown sugar 12 oz (3 cups) fresh or frozen cranberries 2 Granny Smith apples, peeled, cored & cut into ¼-inch pieces 1/3
1. Pick a goal that is just outside of your physical abilities, but within your life abilities. Reasonable physical challenge, but not unreasonable life challenge What is your available time? 2. Honestly assess your priorities – work, sleep, family, friends, free time, training. CAN NOT simply add & add & add