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Happy Wednesday! Welcome to Summer! Summer is a beautiful season and reminds me that we are halfway through the year already! This week, I invite you to renew the commitments you made to yourself about your health, happiness and dreams at the beginning of the year. Pushing RESET is always an option. No matter what, you can always begin anew, start from where you are, leave the past in the past and move forward. Some things that really restore me include… Sleep Studies show that getting enough rest allows you to perform better, regulates your hormones so you actually metabolize fats more efficiently, reduces stress, improves focus, creativity and memory and regulates and reduces inflammation. Hydration Water is necessary to the function of all our internal organs, our metabolic function and is vital in every body process. Nourishing Foods Think about what you can add into your day that will increase your intake of those important nutrients your body needs for energy, lean muscle and strength. Exercise Exercise is a total mood enhancer. Sometimes the hardest part is getting started, that’s why it’s so important to have quick workouts you can do anywhere, anytime. A quick 15 minute workout is enough to energize me and get me motivated to do so many other things.  Needing some help pushing the reset button and staying on track this summer? Join my free Facebook community of ambitious empowering women who are trying their best to enjoy a healthy AND happy summer. 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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Happy Wednesday! I remember the feeling vividly... I'd get up, grab a XL cup of java and a bagel or a muffin and I would push myself all day barely stopping to take a pee and then it would hit about 2pm.. Man oh man, my energy would plummet and the sugar shakes would hit me and I wondered how the heck I was going to make it through the rest of the day.🙈 So I'd grab another XL cup of java ☕ and whatever food I could quickly throw into my body and grind it out the rest of my day. ⠀ Sound familiar?⠀ ⠀ But what would be even better then a shot of caffeine and quick convenience food is if we had consistent energy throughout the day ;) ⠀⠀ Right!!! SO let’s chat about how we can do that.💕 Eat PROTEIN at EVERY MEAL. Protein is a macronutrient that will help balance blood sugar and keep energy consistent throughout the day 😎Adding a Healthy Fat like a handful of almonds or 1/2 avocado or 1 tablespoon of natural peanut butter to at least 2-3 of your meals every day will work in tandem with the protein. YES our bodies need fat to burn fat. ⠀ Understanding carbs and what carbs fuel the body and how to strategically eat them throughout the day. Carbs are not evil 😈 ⠀⠀ We need them and understanding how our body responds to carbs and the specific timing of carbs will help avoid the midday slump due to blood sugar regulation. Aim for the complex carbs that are slow digesting with fiber like oats, sweet potatoes, brown rice are best. And DON'T go for hours without something to eat. We want to aim at keeping our blood sugar level and a steady state. REST and DIGEST and REJUVENATE. Go to bed earlier, at a set time. Wake up at a set time.🙀 Getting a proper rest will help to manage stress. Stress management is key for hormone regulation to reset and reenergize your body. 🛏💤 This will help to regulate your circadian rhythm, allowing your hormones to flow with nature and maximize your energy. ⠀  Need some help getting these hormones in check? Join my free Facebook community of ambitious empowering women who are trying to control their hormones.
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! Today I'm bringing you the healthy bold flavors of a Power Bowl! - but first I’ve got a quick 5 minute abs challenge to really fire things up! This quick abs blast will work your core in all the right ways! There’s no equipment necessary for this one, you can do it at home, on the road, and everywhere in between. Let’s go! Click here to watch the 5 min ab challenge video! Now that you rocked that mini workout, let’s head to the kitchen! After all, muscles are made in the kitchen and I'm always looking for exciting new ways to use my favorite ingredients, and share my favourite recipes! Have you had a power bowl before? They are one of my favorite things to eat and they keep me on track all year long. Wellness never tasted so good and you don’t have to sacrifice on flavor to bring yourself a healthy and delicious meal. These bowls are jam-packed with so many good for you nutrients that keep you full and going all day long. The thing that I LOVE about power bowls is that they are also perfect for meal prep. It is easy to roast a pan of fresh veggies and chick peas. There are so many healthy foods that are included in this recipe. These bowls are perfect for a healthy lifestyle, and packed with protein and fresh vegetables. Blackened Chicken Avocado Power Bowls have the best spiced rubbed blackened chicken with so many power foods! Avocado, chickpeas, red cabbage and roasted veggies come together in this healthy and flavorful bowl!  Ingredients
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If you’re looking for more accountability and support with getting your Healthy Habits back on track, join our private facebook community where we are currently doing a 4 week Healthy Habit Challenge! 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! Today I have a fast, fun, upper body & abs HIIT and strength circuit so you can get your sweat on anywhere, anytime in just 15 minutes! There’s no equipment needed so it’s perfect to use if you’re extra busy or traveling since you can do it on the go!  You’ll get your heart pumping, build strength and recharge your motivation with this convenient, effective 15 minute workout! Watch the quick Workout Video here. #YourHealthIsYourWealth With everything you have going on over the summer, do your best to just stay consistent with exercise and keep “all or something” in mind. That means do what you can! Remember that it’s not just your workouts that shift your body composition, it’s the things you do around them that determine how effective they are. If you feel like progress has stalled. Check in with the following:
All of those factors play a role in your hormone status.
If you’re looking for more accountability and support with getting your Healthy Habits back on track, join our private facebook community where we are currently doing a 4 week Healthy Habit Challenge! 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! CARBS aren’t your enemy!! In fact, if you have given up carbs you are probably tired 😴 hungry 🤤 crabby 😡 and lacking energy 😩. Why? Because you’ve eliminated a whole food group 😱 and guess what carbs are your body’s preferred source of energy⚡️they contain fiber, so your gut is healthier and your brain 🧠 gets energy from carbs. If you’re feeling like your metabolism is broken, it’s possible that you may have become insulin resistant. Normally insulin is released to convert food into energy. When you are insulin resistant food is stored as fat which leads to weight gain bloating and so many more things. Eating balanced high vibe meals will reset your hormones and get you back on track. Want to learn more?  Listen to my quick Wellness Video here.
Want more support? Come join your health is wealth group or reply to this email to setup a 1:1 call 📞 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! How many of you (myself included!) have tried all the things hoping to lose the inches that somehow have magically appeared over time… You’ve tried All the fad diets Restricting calories Restricting foods Overtraining for hours in the gym Sure, these things might have worked in the short term, but won’t set you up for success in the long run.  Listen to my Wellness Video to hear my #1 best weight loss secret ever.
I promise it’s a game changer. If you’re looking for more support – come join us in our Your Health Is Wealth empowering community. Sold out spots for 1:1 Coaching now available. Reply to this email or send me a direct message and we will chat! 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! There was a time in my life when my world felt upside down. I was running ragged day to day and by the end of my day, I was drained and exhausted. I would fall into bed, just to get up and do it all over again. I didn’t like who I was or how I was feeling. Emotionally I was spiraling out of control. Mentally my world was filled with chaos. Physically, my stomach ached and I had headaches all the time. Worse yet, I didn’t like my body. I felt frumpy, bloated, and I wasn't in shape. I was hitting the gym, but the workouts weren’t helping. I tried restricting my calories and eliminating foods from my diet. Nothing was helping. In fact, I felt worse. Until one day, I had a revelation that shifted everything for me. What I was doing wasn’t working. I realized that I was so STRESSED – and that STRESS was the driver of everything. My emotional eating, my mood swings, and my fatigue. Stress is a hormonal trigger – and the body will do what it takes to protect itself. Once I got that everything started to shift! I realized that stress was the #1 thing holding me back from achieving my weight loss goals. As I shifted my mindset acknowledging this – my body started to change and I started to feel better. Change is possible at any age. You just have to be willing to do the work.   Check out my Wellness Video to hear more!
If my story resonates with you – I’ve just had 2 coaching calls open up. DM me or reply to this email to setup a free 1:1 call with me. I’d love to help you achieve your fitness goals too!! And if you’d love more support, come join us in our empowering Your Health is Your Wealth community!! Here’s the link to join: Your Health is Your Wealth 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 NUTRITION Trumps Workouts!!! Happy Wednesday! If you’ve been doing the workouts and moving your body, but you’re not seeing results then you only have 20% of the puzzle! Nutrition is a key pillar. Nutrition is 80% of the equation while workouts are about 20%, but we need to leave some room for sleep and emotional selfcare too. Whole Food Nutrition + Macros is how you change your body composition. BUT…. You must be PATIENT! Too many of us QUIT after 4-6 weeks if significant change isn’t made. Realistically fat loss & muscle gain is NOT a quick fix. Think 6 months to 1 year to fully reach your goals. This is a NOT a quick fix diet - we are NOT restricting food groups or super low calorie or endless hours in the gym - so you need to shift your mindset and get ready for a lifestyle that’s livable for your whole life! Like it’s still sustainable when you are 90! Interested? You must change your mindset and be ready to be patient with your midlife body. It won’t respond like it did in your 20s!!! It can’t - your hormones won’t let it! 💕  Check out my Wellness Video to hear more!
And if you’d love more support like this, come join us in our Health is Wealth group!! 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! Have you ever had a gut feeling so strong that you know it was meant to be or had that instant attraction feeling? Less than a week ago we picked up our sweet little Roxy – an 8 week old Cavapoo pup. Crazy enough we’ve been talking about getting a puppy for months, but it didn’t seem like the right time and then finally with only days notice she was here. And the timing couldn't be better. Roxy has already brought so much joy and love into our hearts! It was meant to be. This is a reminder that if there’s something you are desiring to do, but have been putting it off or there's someone that you feel connected to, but haven't let them know – don’t wait – go do the thing you have been wanting to do and reach out to that person to say hi. Just take that next step! That deep gut feeling or inner knowing is just the Universe's way of confirming to you that it's meant to be!  Check out my Wellness Video to meet our little Roxy!!
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! One of the best ways to stay consistent and be successful with healthy eating is to prep your food ahead of time. When you have a busy schedule sometimes the last thing you are thinking about is what food you will be eating, but prepping your food ahead of time or at least having a plan as to what you will be eating for your meals ahead will help you stay on track. I like to do batch session prepping at the beginning of the week so I have food in the fridge that I can easily grab and go or add to my recipes and build my meals. Cooking proteins like chicken breasts, ground turkey, and pre-cutting vegetables or having pre-cut salad bags in the fridge are will help you save time and money! When you’re prepared, you will be less likely to grab those quick convenient foods that are full of additives and preservatives like sugar, salt, and other chemicals names we can’t even pronounce!  Check out my Wellness Video for quick meal prep tips and my awesome salad idea. Another great idea is to follow a meal plan – this doesn’t mean you have to be super strict, but it’s an awesome tool to keep you focused on healthy eating and takes the guess work out of what you will be eating next If you like this idea, feel free to grab my free 2-Week High Vibe Healthy Meal Guide & Recipes 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 |
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