Michelle Davis Fitness

Feel like you’re spending a lot on groceries every week?  Americans on average spend about $668 billion on groceries which is $100 billion more than we spent in 2010. Here’s a few ideas to save money, stay on your transformational journey and still love what you eat. *Shop at more than one store *Don’t dawdle *Think seasonally *Meal plan like crazy *Avoid prepared or processed foods *Turn a blind eye to displays *Be mindful at check out *Don’t buy in bulk just cause it’s a good deal The three things that I add extra $ into are things like purchasing locally grown produce at Farmers Markets to support the local community and build a healthy immunity.  The soil that grows food that you consume actually builds up your immunity to tolerate the local plants that give you the pollen that you are allergic to.  Buying local honey, Extra Virgin Olive Oil, certified organic nuts, cheese, meats and grain are also good choices to make.

Imagine you only have the shirt in your back? Literally... Would you give up? If you were not promised tomorrow what would you spend today doing?  Like, really think about that.... In life, bad things happen and it hits you in blindsight.  But if you don’t exercise your mind and body can't lay the right foundation to leave your mark and say you gave it your 110%. Why you ask? Leave your legacy.  Life brings the bad and good times but it takes courage to act on opportunities where you least expect them.  Especially if you’re hungry for self improvement.  It’s through effort.                        No one can judge effort because that’s between just you and no one else.

What would your legacy look like if today was your last? All of us want to make strides but are you willing to get pissed off in order to know your worth fighting for? This is not the end for you.  This is the start of your success story.  Harness your pessimism.  Look into the eye of your storm and keep fighting. Test yourself, push your limits and get out of your fucking comfort zone...sorry..but I’m pissed because I want you to wake up. David Lee and I are your Accountability Team.  We will push you to laugh and keep fighting for yourself to make strides.  We will help you continue to fight until you fall.  But, this time.  We will catch you. Learn to love losing and do t be afraid of facing your fears.  Fight without the fear of losing because it is a part of your success. Vibe with your tribe.  Tank your fuel and use your energy to rise up, open and set yourself free.  This is your golden tick...

Shock people on how hard you work.  Stop looking at just “your talents” and stop there.  Keep going.  Keep grinding.  You just have to learn to harness your will and stop letting anything (including yourself) stop you. You can and will push on.  You can and will do this for yourself.  Your family.  Your future.  Letting go of the future.  Let’s break free and find your way.  Live your life with passion and drive. Don’t stop when something bad happens.  That’s just when things are getting juicy!  Pop your cherry LOL and find out the real nature of your life.  Watch how you can blossom and can bring your happiness to fruition by nurturing and expressing yourself. So, I’ve separated myself from a lot of people in my life to get to this point.  I’ve spent time alone.  By myself.  Away from everything else that distracts me to get down hard core to reality with myself.  You too, have...

Raise a little higher and it’s possible.  Just keep repeating this to yourself and eventually it will happen. The most difficult thing I’ve ever done in my life is believing that I’m worth it and to believe in me.  To see the value in myself that someone else like my coach saw in me and trusted in me to push me into believing what he saw and then one day I saw it too...just like that. One day, I looked in the mirror and started smiling at myself and looking deep into my eyes and promising myself to never let this feeling go.  There are no true enemies except yourself.  Now let’s shake up your conscious and unconscious mind and never stop looking back OK? The minute you stop that self defeating purpose and start facing your fears is when you will return home and you’ll never doubt yourself again.   You’re going to make it.   I promise you that.   Your dreams are possible.   Your actions speak of what yo...

Our responsibility in life is to respect our human nature.  What if you don’t know your nature?  What sets you apart from everyone else?   What is it like in the day of being you?  Nurture your nature by expressing who you are to the world.  Self confidence and reflecting off what and who you are makes you beautiful.  You don’t have to adjust like everyone else or see yourself changing for others in order for others to lift up your spirits to know exactly who you are.  Know inside that you are already amazing. Transform the world around you to view your world differently.  Maybe you won’t transform overnight but little tiny seeds that you plant (giving others compliments, opening the door for someone) will eventually grow your tiny light into a big up and coming new person and that is where feeling in alignment with ourselves is how you have nurtured your nature to make sense of just letting go. Spread and ripple your joy. ...

I wouldn't call it a diet as it is a Lifestyle change.  Some people eat this way and some people eat that way.  But the most important is how your overall health is feeling towards certain food that you eat on a daily basis. For instance, a study from the St. Louis University shows that eating a Mediterranean diet for just 4 days athletes ran faster compared to a Western Culture Diet. Mediterranean is an emphasis on whole fruits and vegetables, nuts, olive oil and whole grains.  The Western diet is high is trans and saturated fats, dairy, refined sugars, refined and highly processed vegetable oils, sodium and processed foods. Not only performance but memory will also be a boost in your life if you try a Mediterranean diet.  Diet plays a major role in brain health, research finds that eating a Mediterranean diet can lead to better cognitive function, alertness and memory. Here are a few of my favorite Mediterranean food options that I like to eat... Cruc...

Suffer from headaches?  Often fatigued during the day?  Having trouble sleeping?  Ever thought about how long your eyeballs stare at a screen all day and the effects that could have on the body? High0energy blue light is all around an dis part of the visible spectrum of light that enters the eye while we are outdoors.  But the intense blue light from screens sends out eyes to signal the brain and cause a chemical and oxidative change in us. Lets take a look at the macula of the eye, the region of the eye responsible for sharp focused vision.  The macula is the most vulnerable to the damaging effects of blue light because it receives the highest concentration of the light, compared to other regions of the eye. So ever felt eyestrain from driving long distance?  Especially at nighttime?  Well blue light can cause the same effects only more significant and with eventual degeneration of the eye, resulting in eye loss. Children to teens and adults...

For those that do not move vigorously throughout the day- wether stuck behind a desk or lying on a couch in front of a screen- there's good news in a recent American Cancer Society study! By replacing just 30 minutes a day of stationary time with such moderate physical activities as brisk walking and dancing reduces the risk of dying over 14 years by a whopping 45%! Even light activites as brisk walking slowly, playing pool or even doing housework like vacuuming for half an hour reduce mortality risk by 15% So Get Into it with moving around and get moving

Are you wiped out at the end of the day? So many of us are nonstop, every day, and it's easy to forget to slow down and check in with ourselves every once in a while.  Too much time in front of our computers screens, phones and tablets can cause fatigue, headaches and issues falling asleep soundly throughout the night. If not taking a quiet moment for yourself once in a while to de-stress then chronic fatigue is definitely not a way to take some time off.  Unhealthy behaviors can rear their ugly head like depression, anxiety, addictive behaviors and so on so we must balance and manage our lives to the best we can. It's not likely that our lives will become less hectic.  But we can choose to deal with the stress in positive ways.  Make healthy eating and regular exercise top priorities.  It will do wonders for your heart, lungs, brain, digestion and even your mode and skin. Take out time to prioritize yourself so regardless at the end of the day you can...

Nothing can be more satisfactory on a hot day than a juicy slice of watermelon! Watermelons are found almost everywhere in the world and are a safe alternative to caffeine filled energy drinks which can easily dehydrate us.  It is an excellent source of vitamin C and a very good source of Vitamin, particularly through its concentration of beta carotene. The beautiful red watermelon is also a source of the potent carotene antioxidant which is called lycopene.  These antioxidants travel through the body neutralizing free radicals. But...can you squeeze and pop open a watermelon with your thighs is the real question of the day?

During this fabulous time, we have some of the warmest weather which is perfect for getting outside and have some fun! Here are some of my favorite ways to get out and enjoy my day outside. Gardening Been taking this on recently and found that it helps with my lower back pain after I train hard at the gym.  Not only does it relieve my back but it is very soothing indeed to be a part of Mother Nature.  To wake up and check on my seedlings and watching them grow is something I really get excited about. There are several vegetables such as celery, potatoes, carrot tops, garlic sprouts, green onions, leeks, avocado pits and more!  Here's a pic of a few celery tops that I'll be transplanting today. Also I researched and found that by weeding or tending to a garden for only 15 minutes a day can expose you to a probiotic found in the soil.  When inhaled, these beneficial bugs calm intestinal spasms and optimize the production of stomach acid and digestive enzymes...

These are my favorite DIY kitchen cures to turn back the clock and look your best. Fade Age Spots with a strawberry mask.  Strawberries are filled with rich ellagic acid and salicylic acid which works to regulate the production of melanin (skin pigment) and increases the cell turnover to fade brown spots.  Plus, antioxidants in the fruit protect skin from UV rays to prevent new spots from forming.  Pairing with Greek yogurt (gently exfoliates) and lemon juice (it brightens) to speed results. Combine 1 tbs of mashed strawberries, 1 Tbs of plain Greek yogurt and 2 tsp of lemon juice.  Dot onto areas with discoloration and let sit for 15 minutes; rinse. Reduce shine with an apple cider vinegar toner.  Astringent vinegar tightens pores to limit oil and sweat production, keeping your face from appearing greasy.  Mix it with peppermint oil-its menthol has a long-lasting cooling effect-and your complexion will look and feel flawless all ay long. I a lidd...

Take it and grow with it. Stop using mistakes to be a victim and lie to yourself.  This one will sabotage you and stab you in the back if you can’t watch out for your mistakes as lessons to learn from. To do nothing and never evolve from making mistakes and to sit and worry about creating and making a mistake in the first place should never take place.  Who wants to be placed perfectly in a glass box and never be able to be wild and free?  Not me.  Not you. Your instincts says rest and do not listen to the sabotaging monkey mind who lies to you to brings you down and if it becomes serious then it may lead to Depression. We all call it sympathy or amnesty or where failures can gather and comfort one another in a fairy tale of deception...don’t fall for it.  It's not real. Be open to your mistakes as an opportunity to grow and if anyone makes fun of you then say so what to their face and say it’s my mistake not yours.  You have your...

What makes you move forward?  What keep you going no matter what?  Who do you think you are deep down inside when you remember people behind your why? Keep going don’t stop.  There further and farther and greater you push the more you will believe in yourself. Nourish yourself and watch yourself grow.  Take care of yourself first to help others.  Give yourself time to rest and don’t take no for an answer.  Make you a priority and make yourself a meaningful truth to face reality at your best.  Everyday without a doubt be in state of saying thank you and feeling grateful.    Don't be afraid of your fears.  You have to at least embrace what you can and there is only so much you can complete and control.  So why worry?  Why be in a state of be depression when you know that you are better than that?  I believe in you. Take your stress and make it an advantage to where you can embrace it.  Turn it...

Theres nothing worse than wising you had the proper skincare for treating redness.  Here's a few tips that can help you. Sunburn?  Try a yogurt mask.  Slather a dollop of plain Greek yogurt onto red raw skin and let sit 15 minutes; rinse with cool water.  Yogurt is packed with probiotics, and studies show when it's applied topically, it can decrease heat, soothe pain and help restore skin's barrier for speedy healing. Rosacea?  Reach for chamomile compress.  Dip a chamomile tea bag in a cold water, then pat the wet bag onto ruddy areas.  The tea's calming compounds ease redness causing inflammation while it's constricting flavonoids shrink the dilated blood vessels that make skin appear flushed. Bug bite?  Rub on a basil salve.  Rub a fresh basil leaf between your fingers to release it's oils, then dab the oils onto affected areas: let sit for 15 minutes before rinsing.  The herb's cooling, anti-itch compounds reduce discomfort, ...

When was the last time you took your health to the next level? Every few months I check my blood under a microscope and with Maryanne’s help and guidance she studies my cells down to the hemoglobin and iron levels and we literally shape my cells to build to become stronger. Yes, I said that.  My microscopists is my adopted Mother.  That’s how close we are.  She’s been on my ass about my taking more of her XRNUTRITION supplements and I have been BEFORE I started training with my coach. This is seriously taking my health to a point where I have done all the backbreaking underground 110% work to make sure I’m a champion and stay that way. What does my cells tell me?  All the toxins, sugar, bacteria that can thrive in my system. Even by the look of too many red blood cells is a signal to donate blood and we are all different on a cellular level, literally.  One drop of blood has millions if not billions of blood cells that carries your...

Protein originates from the sun's energy through the process of photosyntheses which occurs in plants and algae.  Very few humans have a physiological need for animal protein.  The healthiest and longest lived cultures on the planet subside entirely or mostly plants. Elephants, rhinos, horses and cows eat only plants.  Animal protein doesn't contain antioxidants or phytochemicals, critical protective nutrients.  Peas, green vegetables and beans have more protein per calorie than meat.  2 cups of broccoli contain 10 grams of protein. The American Heart Association now states that plants do not have to be complete in a certain way within a given meal to provide complete proteins.  Too much protein is dangerous.  It raises the level of the growth hormone IGF-1 which causes diseases and promotes aging BIG TIME! How many of you don't eat any Vegetables and mostly Meat and Bread?

Egg white and Honey Baby! The skin on our face and neck is exposed to the elements everyday and can age earlier than the skin on the rest of our body if not properly cared for.  Here is an easy and inexpensive way to look your best! Egg whites and honey have numerous health benefits for the skin when applied topically and scientific evidence can now prove it.  According to a study from the Agocampu Rennes Sciences et Technologie Research Center, egg whites are proven to reduce wrinkles, fine lines, and reverse skin sagging. During their research, they took eggs from chickens and broke down the ingredients of the egg whites.  By doing this they found 69 major proteins that revitalize and tighten the skin when applied topically. Honey is abundant in antioxidants, it can remove dirt. and penetrate the skin.  In addition, it is hygroscopic, like glycerin, which means it moisturizes the skin and absorbs water fro the environment.  combining these ingredient...

Summer season corresponds to the Fire element in Chinese medicine.  There are a number of foods and herbs that will restore the fire element in our bodies. Garlic is one of the most beneficial goods that we can eat during summer season.  Garlic purifies the blood and thus helps the heart.  Buying locally grown garlic that is super fresh is our best option. Herbs that promote the Fire element and benefit the circulatory system and the small intestine includes licorice root, ginger root. and fenugreek and fennel seeds.  These can be steeped in a tea to aid digestion for summer. Cayenne pepper stimulates hear in the body and acts as a blood cleanser.  Making sun or lunar tea with herbs include Peppermint leaf, Hibiscus flowers, lemongrass, red clover blossoms, borage flowers, and chamomile flowers. Just place the fresh herbs in a clear glass jar with water for two days/nights and then refrigerate.  Ginseng root also straightens the heart.  Prepa...

Las Vegas has Mosquitos!?!  This is a new thing for me that in the 11 years living here I have never encountered mosquitos until now. Wether a picnic, camping, hiking, or a stroll around the block those dreaded pests-flies, mosquitos, wasps, and more-can really ruin the fun with the 4th of July right around the corner. Here are 5 great tips that will help repel biting and buzzing pests without using toxic products that can harm your health and the environment.  Some of these tips are actually great for your health and they're so easy! 1..Uf you're camping, bring along some coriander seed or lemon balm leaves to throw on the campfire.  Both are great pest deterrents. 2.  When you launder your outerwear, add a few drops of essential oil of lavender to the rinse water.  You'll think your clothes smell heavenly, but the pests won't. 3.  A tablespoon of organic apple cider vinegar, taken once a day, can make your skin unattractive to biting pests. ...

When I want to look leaner in the morning I always go to sleep early and stop eating past 6 or 7pm.   Sleep More to lose more body fat but try not to consume all your calories late in the day.  Earlier the better but fasting once a week is a good idea in my opinion.  You want to fill your stomach with food throughout the day starting at noon and go to bed early while giving yourself time throughout the day to burn and metabolize the food you’ve eaten. Portion control and time you eat matters immensely when it comes to burning fat quickly. A clean 4-6oz of protein with a 6-7oz of a green vegetable carb and a good source of fat and that’s about the size of a big toe lol is a good way to size out what the amount I need to consume every 2-3 hours. Intermittent fasting has done wonders also for me when I drink a TON OF WATER to create a lean physique and stay on track to maintain my muscle and loose my fat.  But I don't fast everyday only once or t...

1.  Whole-house fans help cool you by pulling cool air through the house and exhausting warm air through the attic.  MAKE SURE YOUR ATTIC IS WELL VENTILATED OR A LOT OF HOT AIR WILL BE CAUGHT IN YOUR ATTIC AND BE VERY DIFFICULT TO COOL. 2.  Don't place your lamps or TV sets near your air conditioning thermostat.  The thermostat senses hear from these appliances.  This is something that is often overlooked! 3.  Plant a lot of leafy shrubs to offer shade around your home that can cool you off or have several indoor plants that bring in extra oxygen and create a better air flow throughout your home. 4.  Make sure your A/C vents are clean and filters are replaced every year.  Another good tip to stay cool is make sure that no large items are blocking your A/C vents.  Having your A/C vents clean and free to flow clean air around the home can make a HUGE difference. 5.  Insulate, double pane and tint your windows and insulate your at...

Did you know that on average Americans spend at least 8 hours in front of a screen of some sort?  I'm just as guilty. Compared to 2003, this rate is growing rapidly and it's among not just youngsters but seniors also. Think about how much Online Shopping you do?  Not having to drive your car or leave your home is freaking awesome. How many hours do you spend looking at a screen everyday? Yes, it's convenient to shop online except the fact that people are moving less.  We barely have to get in our cars to drive let alone leave our homes and laziness becomes a way of life to jest early press a button. We barely communicate to get to know our community or neighbors anymore like I feel people were back when there was no social media, which I feel like also disconnects us to rely on social media all because our lives are consumed looking at a screen. Adults ages 18-24 spend 70% more time at home compared to when adults ages 18-24 in 2003! When you sit and are...

1.  Cereal Not good for you.  Refined carbs and low in fiber and nutrients and high in sugar which can give you MAN BOOBS!  Include milk and oh yeah...bad complexion from milk hormones and an IBS gut ache that will leave you with a pretty yummy autoimmune deficiency if left untreated down the road.  And, that's just for breakfast! 2.  Stress Stress is a bitch and being consistently under it all the time leaves your adrenals taxed, your endocrine system praying for a vacation and your cortisol levels go up and through the roof leaving you unable to burn fat.  So, with that said lets me break outs plus even have mode swings, irritability, unable to focus or sleep properly and leaves you fat levels...well FAT. 3.  Have a good skin care regime.   Washing your face and taking care of what you eat and staying hydrated allows your cells to rejuvenate and that includes skin cells.  Smoking takes away a lot of elasticity an...

"I’m hungry and there’s nothing to eat".  Plan, prepare and meal prep so willpower is there. "I’m tired and I don’t feel like cooking".  Cook your meals in advance to know portion control. "I can just have 1 that won’t hurt".  Pizza, burgers , chocolate, cookies and it only takes 1 taste to crave. "I paid for it and I don’t want to waste it".  Meal prepping and portion controlling will allow you to know how much you should eat without over consuming or wasting food or money. "I don’t want to be rude so I’ll just have some".  No one really cares how much you eat compared to someone else so stop thinking being polite and cheating is really going to break your willpower. "But, it’s a special occasion so I wanna go out".  Go online and see the menu online so you know exactly what you are going to order the minute you get there. "One cheat day won’t hurt me".  A cheat meal won’t hurt but a whole entire day t...

Osteoporosis is preventable and reversible.  A variety of factors effect the rate of bone loss. Each one of us have the power to reverse the process. Diet, smoking and medications are strong modulators of bone health.  Diet is the most powerful tool we possess.  Diet can build or destroy bones.  An alkaline diet rich in vegetables and legumes increases the net bone formation while an acidic diet high in white sugar and processed foods, sweets, meats and alcohol increases the net bone loss.  Sodas are especially harmful.  Soda contains acids that causes an increase extraction of calcium out of the bone.  Not only do regular sodas and diet sodas cause increase of bone loss, they are associated with much greater risk of obesity. Salt is almost as toxic as sodas.  Our bodies excrete salt by binding to a calcium mineral.  Beyond a 1500mg intake a sodium it can wreck havoc on long term consequences.  Coffee is also acidic.  Coffee c...

Kombucha is a tonic that is created from the fermentation of sugared tea and a mix of bacterial and yeast cultures. Some of the first recorded uses of Kombucha was in China over 2,000 years ago. Kombucha is referred to as "Immortality Tea" for its many health benefits.  Kombucha must contain a SCOBY in it which stands for Symbiotic Culture of Bacteria and Yeast.  which contains Glucuronic acid, enzymes and antioxidants. Kombucha is also known to have anti-fungal, antibiotic and anti-vital properties to make an excellent supplement to your diet. It's easy to make your own Kombucha. 1.  Pick your favorite bottled Kombucha 2.  Brew up a batch of Green or Black Tea and add 2 tbsp of sugar and let cool. 3.  Transfer tea and Kombucha into a clean glass container, cover with a dish towel or coffee filter.  Secure with rubber band. 4.  Place out of sunlight in a warm area for 7 days. 5.  Retain the tea and SCOBY to make your next batch...

Also known as tapping or EFT, this has an effective, gentle non-drug therapy offering a safe way of relieving psychological stress and pain.  Tapping can relieve chronic pain, stress, fear, anxiety, panic, PTSD, addictions, depression and insomnia. It works holistically to integrate emotions, sensory information and cognitions utilizing awareness and mindfulness. Similar to Acupuncture instead using your fingertips to use and tapping on the on certain Chinese Meridian points throughout the body has been documented in over hundreds of documented studies and has gained a wide acceptance in its effectiveness.  Even the U.S Veterans Administration approves that EMT is very effective for PTSD. EFT balances the bodies energy system and can be done anywhere and at anytime.  The tapping method shifts unconscious beliefs and emotions, restoring and supporting health and wholeness.  It is safe and can transform your life.