FOR A STRONGER, HEALTHIER YOU
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Happy New Year! As we turn the page to start a new year, I just want to say Thank You for being a part of my community and connection!! I feel so honored and I look forward to becoming stronger in body and mind with you this year! A great way to set the tone for 2023 and make it your strongest year ever is to set CLEAR intentions. While most people start of the new year making resolutions for goals and things they think they should do and want to achieve, a month or two later they aren’t sticking to their resolution. Setting intentions for something you want to manifest in your life or some guiding principle you want to live by is a powerful tool. For example - "Today, I will be present." "Today, I will eat healthier." "Today, I will move my body." "Today, I will make conscious choices." It's super important that the intention be clear, positive and focus on something you are committing to do. Setting intentions is empowering – intentions have feeling and purpose – and lays the foundation for what you'd like to have, feel, and experience versus a goal that you want to achieve. Setting intentions must be a DAILY PRACTICE – get into the habit of how you want to BE and FEEL and get as clear as possible with specific details, and then write them down! Be consistent and remind yourself of your intentions daily. This will help you get into the feeling of what it would be like to have it. I used to think it was BS … a woo-woo thing… trust me, it’s not!! It’s a practice that I have been doing personally for the past few years – and it blows me away!! It’s been a gamechanger for me!! Your mind is that powerful! Once I trusted the process and got into the consistent daily practice of intention setting, I became a master of my reality. It's how I setup my day to help me stay aligned and focused. It's help me become stronger in mind and body and help me make money too! Things I wrote down two years ago are happening for me now!! In order for this to work, you MUST BE CONSISTENT and TRUST the process – stay positive and BELIEVE that you deserving of the very desire you want for yourself. When you focus on setting small intentions daily, it takes the worry out of figuring out how you’re going to achieve it a year from now. Have fun with this and watch the magic unfold! Click below to catch me live every Wednesday on my biz page, Michele Bischof Holistic Fitness for my Wellness Wednesday tips! 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
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Hey it's holiday time! Happy Wednesday! Here are 3 easy tips to help you stay fit while you navigate this busy time of year! 1. Get your steps in! This will be an easy one if you’re running errands, cooking and preparing the house or traveling. Low impact movement (when you’re not working out) is great for your metabolism, your heart health, emotional well-being, energy levels, and can mobilize fat loss. If you’re having a day without much walking, take a walk after you eat. Even less than 5 minutes increases insulin sensitivity, which allows the body to use the glucose from the meal you ate more efficiently (lowering blood sugar). Of course if you can take a longer walk and enjoy the fresh air, it does wonders for our mood, stress levels and overall energy too! 2. Keep protein levels up! I would suggest making protein intake a priority especially if you have any concerns about overindulging. The amino acids from protein make us feel more full and satisfied, help us cut down on cravings, and help stabilize blood sugar. Even if you do overindulge you’ll be better able to regulate it. And if you’re not able to get in as many or as long of workouts as you normally do, eating more protein will help you preserve your muscle through this busy time of year. I am never without my protein! Make a protein shake to go or pack a wholesome protein bar and eat protein sources like lean turkey, chicken, raw nuts, cottage cheese, beans, and eggs when you’re on the go! One last perk of eating enough protein is that it supports your immune system which is important this time of year with being around more people and traveling. So pay attention to your intake and reap the rewards! 3. Do anywhere, short workouts! Extra busy and can’t make it to the gym? Here are my 3 home workout moves that you can do anywhere, anytime:
 Click below to catch me live every Wednesday on my biz page, Michele Bischof Holistic Fitness for my Wellness Wednesday tips!
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 I’m so excited to connect with you and this time with something super exciting! As I mentioned in a previously the past few months have been super busy and I have been working on some exciting things. Well, I am finally ready to reveal what I have been up to behind the scenes!! With that... I'm so excited to share this with you.... DRUM ROLL PLEASE....my... NEW LOGO!!!!! 
Moving on and up in the world! So pumped about this! And stay tuned, more fun things to come. Would love to know what feelings you get from it! Comment below and let me know! Happy Wednesday! Today I’m going to share with you one mindset shift that will help you attract what you want and instantly feel happier. Let’s face it, the world has been in chaos and sometimes it’s hard to focus on the good that is around us when there’s so much negative energy externally. Standing in fear can lead to blaming the world for our troubles. Standing in our power allows us to welcome all experiences, without judgement. Look around you. What is reflecting back at you? What feels challenging? What feels with ease? Is there something in your life right now that isn't exactly how you want it be it with health, money, relationships, career, or business? Focusing on what you don't like can only leave you feeling extremely frustrated and stuck. But the truth is you CAN have all that you want, and all that you need to do is make one mindset shift in order to get on the path to what you truly desire. That powerful shift is to begin appreciating what you have right now at this very moment. Appreciating what you have now is key to attracting what you want in the future. Gratitude helps you attract exactly what you desire. Choosing gratitude can be a powerful self-care practice. Simply telling yourself to be grateful, however, doesn’t always work. So today, give this active release exercise a try: Allow yourself five full minutes to think about something that is really bothering you or bringing you down. Fully indulge in this emotional experience. Inhale deeply, then close your eyes and hold your breath while counting slowly to 20. As you do, lightly tap your forehead with two fingers, as well as your heart with your other hand. As you finally exhale, open your eyes and stop tapping. Imagine your thoughts leaving your body. Allow yourself to feel grateful for this physical sensation of release. Look around. Using your voice a firm out loud to yourself, "Today, I choose gratitude." And to take this even deeper make a list of five blessings in your life. Add to it once a week, and each month take a few minutes to reflect on all the blessings you have.  Click below to catch me live every Wednesday on my biz page, Michele Bischof Holistic Fitness for my Wellness Wednesday tips!
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! I am going to be coming live to you every Wednesday from various platforms (so make sure we are connected so you don't miss out) to share a wellness tip that will help you to improve your overall life! Here's this week's wellness tip to help you navigate your energy and move through your week! Music helps us to connect deeply to our experience of emotion. Just like the soundtrack to a movie, the music you choose to surround yourself with at any given time has the power to reinforce or shift your mood, and can be a powerful self-care tool for regulating emotion. Today, observe your mood. Do you have a sense that you are “on track” or do you feel fearful? or up or down? Now without judgement, make an active decision about how you most want to feel right now. Remember it’s OK if the feeling you desire isn’t a positive emotion. Part of the work of becoming more conscious and connected to yourself, is to work at releasing judgement about certain feelings you experience. Then allow those feelings to move through you and let them go. Remember, YOU are the master of your journey. Take Inspired Action: take a few minutes each day to be present in the moment.  Click below to catch me live every Wednesday on my biz page, Michele Bischof Holistic Fitness for my Wellness Wednesday tips!
I’d love to hear from you! Comment below how you feel and share this blog with friends. For a Stronger, Healthier YOU. xo Michele Bischof It's Holiday Time! Can you believe that there's less than 1 week until Christmas? The holiday season is upon us, it's the time for parties and lots of rich and delicious food and for some of us, this is a time of fun and decadence, but for others it can be stressful. It can bring up anxieties or emotional feelings around food. But it doesn’t have to be stressful or hard! It's all about BALANCE.. So you can still enjoy the holidays AND start the new year a step ahead of the game… ….ready to take it to the NEXT level. So today, check out my top 5 strategies to help you navigate the holiday season so that you and your family can fully enjoy the celebrations. Stay hydrated - you’ll help support your body’s digestive processes, prevent fatigue and mood swings. Water is also a natural appetite suppressant. Drinking a glass of water before reaching for something to eat can help to curb unnecessary snacking. Eat Greens - the fiber in greens will help keep all that rich food moving through your digestive system, provide you with vitamins and micronutrients to keep your immune system strong, your brain sharp, and your body healthy. If you can't stop the cravings, try eating some greens or drink a green smoothie - it's an amazing way to curb the cravings! Eat more protein - eating protein with every meal will help you feel satisfied and you'll feel less tempted to reach for the sugary treats. Protein also helps you to burn more calories each day while at rest. Don't deprive yourself - when we deprive ourselves of something, we are much more likely to feel the lack of it and we continue to think about that thing we didn’t have which only triggers an emotional response that we have to have it or can't stop thinking about it. Instead set healthy boundaries around food and allow yourself to enjoy some treats! Be present - Don’t sweat it if you eat too much dessert. Don’t beat yourself up if you don’t do a workout. Be present to the people you love and enjoy the holiday time. You don’t get to do today over, so make it count and enjoy yourself in moderation.    No need to choose between eating healthy and enjoying delicious food.
You can have both! 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 Today I’ve got a short, simple, amazing exercise – won’t take long at all. TODAY I want you to do 20 burpees…. (or squats or anything you want – and I’ll be right there doing 20 burpees with you) and dedicate each one to something about yourself you’re proud of, that you love about yourself or that you would like to be complimented on. It’s easy. Just do it with me….and do some burpees too because integrating movement and thought always promotes extra positive ACTION…and moving our body moves energy! Yet many of us are so hard on ourselves and find it difficult to say good things about ourselves. A lot of us don’t notice how much negative chatter is going on in our brains and when we listen to this chatter (subconsciously it’s playing like a record on repeat in the background) we internalize it as truth and that can really affect how we feel about ourselves. What are you saying to yourself on a daily basis? What do you tell yourself when you succeed? When you make a mistake? If you notice that you’re not being kind to yourself, it’s time for that to change! If you think about all the random thoughts that just pop up throughout the day that can make you unhappy, why not actively choose to think of some good ones? Our thoughts create reality! Be it negative or positive, so be sure it’s a positive thought!  The intention is to make positive changes in your lifestyle that lead to a stronger, healthier you. I just turned 51 and I’ve never felt better and I really owe this to my disciplined self-care practices and my strong belief that I am aging in reverse and that I’m worthy of everything and more! But I wasn’t always feeling this way. When I was in my early 40s I hit a period of time when I was struggling to be happy. From the outside I looked like I had it all together, but from the inside I was experiencing the complete opposite. I felt like I was always in flight or fight mode and I was dealing with (or not dealing with) many issues in my life with relationships and money…and then to top it off I was involved in a car accident that led to a serious back injury. Emotionally and mentally I was a mess, burnt out, exhausted, I was scared, worried about everything and feared the worst and physically, I was in pain all the time. After months of not healing physically, I finally had a breakdown which led me to my breakthrough… I started to do the inner work and I realized that my thoughts were telling my mind and my body that I couldn’t get better and that I wasn’t good enough and deserving enough… AND I was subconsciously believing it all to be true about myself. Which of course, none of it was true! My negative thoughts were holding power over me. I had to change the story of what I was telling myself and stop the negative self-chatter. So I made an important shift in the way I was thinking and I healed my life and my back. And so I share with you the 3rd game changing “Fill Up Your Cup” tip… Practice Positive Self Talk Positive affirmations help you change negative thinking patterns and replace them with positive thinking patterns simply by rewiring your brain.
Pay attention to your thoughts. What we focus on expands. Remember in order to share love with someone else, you must love yourself first. You’ve got to become your biggest cheerleader. Become your own Best Friend. You are so incredibly beautiful and unique and exactly where you need to be right now. Be the best version of yourself, whatever that means to you, and don’t hold yourself back from happiness because you think you’re less than. To help you with this you can start your day with Positive Affirmations. Here a few to help you get started I choose to do and say kind things about myself. I am perfect and complete just the way I am. I love my body and what it can do for me. I am strong and beautiful. I have the power to change my life. I love myself. Do you use affirmations? I’d love to know. Feel free to reply to this email directly if you feel called to share more personally with me. And share this email with friends if that resonates with you. PS. In case you need some inspiration for doing burpees, you can check out my video here For a Stronger, Healthier YOU. xo Michele Hello Gorgeous! I’m so happy you are here! “MICHELE BISCHOF HOLISTIC FITNESS” where I share passionately about fitness, food, health, wellness, activewear, and my own personal healing journey. Hope that this serves you in some way. As a high vibe health and fitness coach and confidence trainer, I am all about helping others become their best selves by building an inner foundation of self love and being healthy from the inside out.  My heart is so full of gratitude! For my Canadian friends, I hope you had a wonderful Thanksgiving holiday. I made time to reflect on the important things in my life that fill up my cup like spending time with my family, going for nature walks and enjoying the abundance of beautiful friendships and amazing food. I’ve recently learned “Arigato” means “Thank You” in Japanese. I’ve been following Ken Honda, #1 international best selling author and entrepreneur and reading his book Happy Money. If you’re not familiar with Ken Honda, I highly recommend you check him out! This brings me back to my first e-newsletter about filling up your cup and Practicing Gratitude. When we do things to fill up our cup and make gratitude a habit and set powerful intentions and direct our energy to what makes us happy, it can help us overcome those challenging times in our life that could otherwise derail us for days. Consciously setting an intention creates an intense level of focus, which in turn amplifies the potency of our dreams. I was also thinking about how much easier it is sometimes to show love to others than it is to ourselves, just like how it can seem easier to show up for other people more often than we show up for ourselves and we end up choosing to put our needs last on the list. But what if you decided to show up for yourself FIRST? What if you remembered that you have to put your own oxygen mask on first and that the more you can show yourself love, nourish yourself and stay true to your priorities, the better you feel and the more you actually have to give.    So let’s keep the momentum going “Fill Up Your Cup” tip #2! Set Healthy Boundaries Healthy boundaries reinforce to YOURSELF that your time and health is valuable. Healthy boundaries will help you work towards your goals. Boundaries are not walls.. Boundaries are like fences.. Acting like a divider.. And they will help you take control of your life. When you don’t create boundaries that protect your time or energy you can run into a cycle of exhaustion and fatigue. Resulting in lack of motivation and commitment.. Saying NO to some things gives you space to say YES to other things (or people) that are more important. Remember…you don’t have to please everyone or do everything. Choosing your yes and no with intention – is the most empowering way to enjoy all the things. Give yourself permission, “no strings attached” when it comes to who you spend your time with and allow yourself treats – find the balance to approach eating and living your life that doesn’t involve guilt or shame. Healthy Boundaries don’t limit your possibilities. They EXPAND your possibilities. They help you FOCUS. They help you PRESERVE YOUR ENERGY. So you spend time on what’s most important in your life. And help move you closer to your goals. The intention is to make positive changes in your lifestyle that lead to a stronger, healthier you. PS. This time of year is all about warmth and being cozy… In case you need some inspiration for a healthier latte alternative try this recipe out  Chai Tea Latte
2 scoops of Chai tea protein powder hot water or unsweetened almond milk blend using a mini frother and ENJOY! (PSS. I’m all about protein and that’s for a future chat!) I’d love to hear from you. Feel free to reply to this email directly if you feel called to share more personally with me. And share this email with friends if that resonates with you. For a Stronger, Healthier YOU. xo Michele Bischof I’m so excited to connect with you! The past few months have been super busy and I want to let you know that I’m working on some exciting things …I will have more to share with you soon on that! I honestly can’t believe how fast time flies… Can you believe there are less than 3 months left of this year!! So let this be your reminder that Fall is a GREAT time to get a jumpstart on your goals for the future because every day matters and every action makes a difference.  Welcome to my blog “MICHELE BISCHOF HOLISTIC FITNESS” where I share passionately about fitness, food, health, wellness, activewear, and my own personal healing journey. Hope that this serves you in some way. As a high vibe health and fitness coach and confidence trainer, I am all about helping others become their best selves by building an inner foundation of self love and being healthy from the inside out. Let's set the intention to make positive changes in your lifestyle that lead to a stronger, healthier you. Sometimes we just need to slow down and re-prioritize ourselves. When life gets busy, we can lose ourselves in the midst of the chaos and our day to day busyness while we take care of everyone else first. Sound familiar? You can’t pour from an empty cup. So how do you intentionally fill up your cup when you are busy with a career, business, and family? We're always trying to give our best to everything – and this can take a lot out of us! Many of us understand that we need to fill up our cup, but we don’t. Maybe that’s because we feel guilty or selfish about taking time for self-care or we feel that we don’t have the time. I’m here to tell you, it’s just the very opposite! Self-care is ESSENTIAL. Failing to take care of yourself hurts in the long run, for both health and productivity. Trying to deal with life’s challenges when your cup is empty runs you down physically and mentally, and actually creates more stress in your life and you become vulnerable to illness. It’s essential that we take time for ourselves because YOU are important and you need to give yourself permission to decompress, do your own thing, and have some fun! So how do you start filling up your cup so that you have more love to give without feeling drained?  How fitting that we are starting a new month - a wonderful time for setting new goals and giving thanks for what we have and how far we’ve come. No matter where you are in your journey, you are exactly where you are meant to be! To kick start this month of October, over the next few weeks I’m going to share with you a few things that you can start to do immediately to fill up your cup. Today I share with you my first tip - it’s a game changer... Practice Gratitude A big part of filling your cup is directing your energy towards the things that you can control and not the things you can’t. Instead of draining yourself by dwelling on the negative, you have the choice to reach a more energized and positive state of being when you look for the blessings in the lesson and find the silver lining in each situation. MAKE GRATITUDE A HABIT The key to making gratitude a habit is simply taking the time—once a day—to focus on the experience of gratitude. You might do this by writing down three things that you are grateful for, or by expressing gratitude at the beginning of a meal, or just thinking about something you are truly grateful for. It only takes a minute of your time and your heart will feel so happy. Gratitude opens the door to happiness. What is something you are grateful for right now? Any time you feel that overwhelm, take 2 minutes to pause, breathe, and think about what you are most grateful for. Notice how your thoughts shift and your body feels lighter. Practice shifting your focus and directing your energy to good feeling thoughts daily. Come back to this practice as often as you need during the day. 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 |
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