Happy Wednesday!
 
“I don’t have motivation.” “Can you motivate me?” “Why can’t I get motivated?” “What’s wrong with me?” “I just don’t have the same motivation that I used to.”  This is what I hear from some of my clients. Sound familiar? 

Let’s be clear, if you're looking for someone or something to motivate you, it’s not going to help long term.  

So what might be sabotaging your mojo?

It could be things like boredom, burnout, overwhelm, or you're stuck in a rut to name a few.

Whatever the reason is, you need to reconnect with your WHY.  

You’ve got to tap into the core of WHY you want to do something and what it means to you. When you get clear on your WHY, you get clear on your PURPOSE and that drives your motivation.  

If you're lacking motivation, start to ask yourself a series of questions...

I'll share my example, I ask myself, "Why do I want to workout?" 

The first thing that comes to mind is “I want to look good and feel good in my body.” 

Then ask yourself, why?  Why do I want to look good in my body?

“Well, because it makes me feel strong."  Why do you want to feel strong?

"When I’m strong, I feel confident.”  Ask why again. 

"And when I'm confident I know I can handle anything that comes my way." ​

So you see, when you start to ask yourself those deeper questions you get to the root of what drives your desire and you discover a deeper meaning behind what really motivate you internally. 

Happy Wednesday!
 
I’m such a fan of Fall! With cooler temperatures and sweater season, I love trying out new recipes and seasonal spices.
 
Along with flavorful combinations, I like to focus on building a balanced plate that combines protein, carbs, healthy fats and micronutrients (vitamins and minerals) from greens and veggies.
 
With that in mind, I’ve got two tasty Fall recipes to support your active lifestyle and keep you nourished as the temperatures start to drop.
 
You can follow these recipes as they are, or switch things up (a vegetarian version is provided too).  I look forward to hearing if you try them!

Turkey Meatloaf Dinner
Pair this healthy turkey meatloaf with squash or yams and green beans for a simple, balanced, and easy to make meal! It’s one of my Fall faves with warm, savory flavors and all the right nutrients my body needs to thrive.  

Happy Wednesday!
 
 
Do you ever feel like you just aren’t seeing the results you want even though you are working out consistently and doing everything “right”? 
 
I hear you! 
 
You are not alone.
 
Sometimes when people really are doing all of the “right” things and still can’t lose fat, build lean muscle or see their body changing, we have to take a look at what else could be going on beyond just working out. 
 
Here are 4 ways to make your workouts more effective so that you can finally see the results you are after!
 
1. Take Rest Days: Your body needs days off to repair, recover, and rest— the magic happens outside of the workouts.
 
2. Get Quality Sleep: Prioritize your sleep - when you’re exercising consistently, your body needs more deep sleep in order for your muscles to recover.  Lack of sleep also causes cortisol levels to rise and remain elevated. This chronic high level of cortisol can inhibit your weight loss efforts.
 
3. Stress Less: Working out when you’re having a tough day is a great idea, but if you’re chronically stressed out and always feeling exhausted around your workouts, it may be a good indication that stress is playing a role in your lack of progress.
 
4. Nutrition, Nutrition, Nutrition: When it comes to nutrition, build your meals with Protein, Complex Carbs, Greens and Healthy Fats.  I follow an 80/20 rule, where 80% of the time I focus eating whole, nutrient-dense foods and 20% of the time, I give myself permission to indulge a bit and treat myself.  If you have an imbalance in the nutrients you’re choosing could be impacting your results.  
 
If the things above aren’t in check, they could be throwing your hormones off balance. And of course, if you're doing all the things above, then don't hesitate to seek medical advice to dig a bit deeper. 

Happy September!
 
It's new month! What goals are you setting for yourself? Whether you are brand new to exercise or you are an avid fitness guru, there are a few things to keep in mind to help you work towards your health and fitness goals. 

Remember everyone was a beginner at some point!  I remember starting at ground zero, learning the basics, stumbling along through successes and mistakes and eventually increasing my knowledge and physical strength. It’s progress over perfection.
Gyms are great, but you don’t need one to succeed. 321 You can get a killer workout without leaving your living room. All you need is your bodyweight, dumbbells or resistance bands and sneakers!

Focus on strength training. The more muscle you have the more calories you burn.  Doing total-body workouts that incorporate working multiple muscle groups such as squats, dips, push-ups and lunges are amazing and if you do them with little to no rest in between, you will get your heart pumping and burn more calories.  

Stretching is important to prevent injuries.  Do dynamic stretching pre-workout like leg swings and arm circles and static stretching where you assume a stretch and hold it to relax and lengthen your muscles post-workout.  

You will be hungry.  This is a good thing. It means your body is changing — growing muscle and shedding fat — and in order to do that it needs fuel! Choose lean protein such as grilled chicken and fish, complex carbs such as oatmeal and brown rice, and plenty of fruits and veggies.
​
Ditch the scale.  The number doesn’t define you and if you are strength training you might gain weight, but that’s because muscle weighs more than fat but takes up less space. A better way to gauge progress is how your clothing fits. If it is getting looser, you’re on the right track.

The “golden rule” is 80/20.  Allowing yourself a little indulgence now and again will make eating clean and sticking to your program easier, and will ultimately get you the results you want.

Happy Wednesday!
 
Summer can be a great time for learning new things or taking more time for yourself. Here are some tips on how you can keep your mind going so that you stay motivated and ready:
Make a summer to-do list.  Think of all the things that you would love to do - summer is the best time to take a break from your regular routine and go and do them!
Summer is the perfect time to build new positive habits. If you start working on a new habit everyday, one that makes you feel amazing, you’ll have great momentum as you head into the fall! 
Summer is also a time to take care of yourself.  Fill up your cup first so you have more energy to give.  As much as you should have fun, it’s also important to relax, and get enough sleep.  Here are some self-care things to try:  
Take a break from technology.
Enjoy nature - enjoy the ambience of fresh air and natural surroundings.
Try meditating - even 2 minutes a day will help to calm and soothe your mind and tune into your body.
Start a gratitude journal - dive deeper into getting to know yourself and build your confidence.

Needing some help with motivation this summer? Join my free empowering Facebook community here! 
 
I’d love to hear from you! 
​
Comment below if you feel called to share more personally with me or feel free to share this blog with friends. 

For a Stronger, Healthier YOU.
xo Michele Bischof

Happy Wednesday!
 
Think of a snack as a “small meal”, more on the go type foods.  One note about SNACKS – Be sure you are covering your bases though with 3 whole food meals that include protein, fiber-rich carbs, healthy fat and greens and then add snacks in between to support balanced energy.  
Choose whole food options for these small meals to really satisfy you and add more nutrients to your day to keep you feeling full and satisfied, rather than experiencing cravings.
These recipes are all gluten free, dairy free, are made with whole foods, do not contain processed sugars or ingredients that I don’t cook with personally.

Peanut Butter Protein Ballsby Carrots n’ Cake
I love how cute these little protein bites are and they have awesome ingredients. These are a great grab and go snack and so easy to make!
CLICK HERE TO GET THIS RECIPE!

Happy Wednesday!
 
KEEP IT UP!
 
These tips will help you stay active during your travels - stay strong and motivated!

Happy Wednesday!
 
I wanted to share some delicious, healthy recipes with you for Summer!
These dishes are all gluten free, dairy free, made with whole food ingredients.  
I hope you find a couple new ideas for your Summer cooking that inspire you. 
 
 
Summer Spinach Berry Saladfrom Foodie Crush
This recipe is so beautiful, tasty and simple. Spinach and berries are 2 amazing powerhouse foods – both are high in anti-inflammatory nutrients. You can get creative with this recipe and try different combinations of berries!
CLICK HERE TO GET THIS RECIPE

Let me know what your favorites are, and how you’re doing!
​
Needing some help with healthy recipes this summer? Join my free empowering Facebook community here! 

I’d love to hear from you! 
​
Comment below if you feel called to share more personally with me or feel free to share this blog with friends. 

For a Stronger, Healthier YOU.
xo Michele Bischof

Happy Wednesday!
 
Let’s commit to make THIS summer’s body about the glow that comes from INSIDE and less about the numbers we too often measure ourselves by like “weight” or “size” or “age.”
There's nothing more beautiful than the size of your heart, the kindness in your eyes and you being unapologetically yourself; comfortable in your perfect imperfection.  
When we come from that mentality and care approach, we will likely care for our bodies better and love ourselves more❤️
Embrace your body and nourish yourself with fitness, healthy food and kind words because you love that vessel of beauty that carries you around day after day, year after year.