Living Well With Michelle

Each bodybuilder's experience is unique but here are my thoughts on my journey so far:
1️⃣ Be careful what you wish for. I wanted a new challenge and get out of my comfort zone. I got both in abundance!
2️⃣ The training is tough! Absolutely! You'll push harder than you ever thought possible! 🏋‍♀️
3️⃣ Nutrition-wise, time-management is crucial! Skipping meals or getting takeout is not an option (I eat 6 times a day BTW). Look, I'm not saying my eating habits are perfect by any means...but I'll let the results speak for themselves. 🍽
4️⃣ The most challenging part for me is managing stress. Not everyone will be supportive. Here are just a few comments I've faced:
🔹️"At your age?!"
🔹️"You'll get injured!"
🔹️"You're already too big!"
🔹️"You'll look like a man!"
Some people don't understand the commitment it takes and get upset when you have to say "I can't" to them. You'll often get the "why don't you just" advice like, "Why don't you just skip your workout?" Or "Why don't you just order something healthy from the menu?" (No such thing in my opinion 😄. "Healthier options" perhaps.) Don't let anyone's negativity define your self-worth! For your mental health and, in turn, physical health, you'll need to set clear boundaries or distance yourself from toxic people.
5️⃣ I've been a fitness professional nearly 17 years but I know 100% that I couldn't have done this alone.
🫶 First and foremost, thank you Jodi Boam IFBB Fitness Pro for your unwavering support and guidance! Your expertise is unmatched and I've learned so much from you. Thank you for being my mentor and, at times, psychologist. Thank you for introducing us! 💕
🫶 They say it takes a village... Thank you to my "village" of therapists for treating my aches and pains so that I could train harder. 🌎 Eldon and Garrick at Rehab Hero, YoungHee and Jisu Lee at Massage Addict, and I haven't forgotten about you, Adriano at Rehab Hero and Robert at Neurocore Physiotherapy and Pilates inc.
🫶 Thank you, Tom, for holding the fort while I'm at the gym for countess hours, your patience in the kitchen during meal prep, and especially when I get "hangry". 🤭
🫶 To my besties, Jan and Vanessa, thank you for coming to see me compete. I look forward to our get-togethers and make up for lost time. 💖
🫶 To my colleagues (at both jobs), I appreciate your support and encouragement. And huge thanks to each and every one of you who took the time to give me a fist bump👊, high five🖐, or a "way to go"🙌. I've been overwhelmed by all of your kind messages and comments.
6️⃣ Bodybuilding is expensive! I spend thousands of dollars annually on supplements! We all know how much groceries are these days too! Then there are the various fees, suit, accessories, hair, nails, tanning, makeup, hotel, transportation etc.
7️⃣ This sport can be quite solitary too. I've had to miss many social occasions. Conversely, I've eaten meals out of Tupperware in my car then join friends at a restaurant so that I could spend some time with them. Chances are, I haven't seen the show everyone's binging. Most days, I don't have time to watch TV...Not.One.Minute!
8️⃣ On a positive note, I feel so blessed and privledged to have had the ability to accomplish this huge goal (physically, mentally, & financially)! I've grown in so many ways! My journey is just beginning though. Just watch what I can do next! 💪

Coxwell crew 4 ever! ❤️❤️❤️

Progress does not always follow a straight line. These 4 photos, taken at various times, proves just that.
2️⃣0️⃣0️⃣3️⃣ This was one of the times in my life when I was the heaviest. I estimate I was around 180 lbs because I stopped weighing myself after the scale hit that number. I recall going on a crash diet to squeeze into that size 13 dress. This is when I decided to make a serious lifestyle change. I was sick and tired of being sick and tired!
2️⃣0️⃣1️⃣9️⃣ This photo was taken on vacation shortly before the start of the COVID-19 pandemic. I had already been a fitness professional for 12 yrs and I was in the healthiest & fittest condition I'd ever been. I was happy but also nervous because I would be starting a new career as soon as I got home.
2️⃣0️⃣2️⃣0️⃣ This photo was taken during the first winter of the pandemic. What can I say? I felt fine during the spring & summer of that year but when the days got colder & shorter and I was still stuck at home (adjusting to the new career, mind you), something in me changed. The gyms were closed and I wasn't teaching. It felt like my soul was dying! The pandemic affected me physically, mentally, & emotionally (like many of you, I'm sure). I didn't have the strength, endurance, or flexibility I once had. I felt like a failure & hypocrite. I also worried that I would never be able to teach classes again. I decided to make a change, once again, and began my bodybuilding journey. I was mortified having to send photos of myself in a bikini to my coach and to find out that I had gained over 15 lbs!
2️⃣0️⃣2️⃣4️⃣ I took this photo a couple of days before my very first competition. The amount of time & effort it took to get into that shape was nothing like I'd ever experienced before! I also realize that it's not sustainable long-term. A proper off-season is just as important as preparing for a competition. Thankfully, I have an amazing coach who will guide me. The point is, we all have setbacks. Nobody's perfect. I like to keep my sights on the future and continue to set new goals. I already know what I want to achieve next year. Let's go! 💪

Makeup, hair, and 2nd (and 3rd) coats of spray tan complete. Now all there is left to do is wait until my turn to go on stage.
I'm feeling remarkably relaxed and calm. Not nervous at all! Is that normal? 😅

First step in getting stage-ready!!! ⭐️✨️🌹💐
Thank you for the beautiful manicure/pedicure, Lau Sim. It will go perfectly with my suit! Thank you, Valerie for the fantastic (and badly needed) haircut. It was great to see both of you! ♥️♥️♥️

🧘‍♀️ Alongside the training and posing practice, I've also been focusing on getting my mind right. I read that what differentiates the top 5 tennis players in the world to the top 25 is not the training, not coaching, not nutrition, but their mindset.
🧠 I was feeling very insecure and full of doubt. I tried to hide it with self-deprecating jokes but I knew it wasn't doing me any good.
🧘‍♂️ I started meditating regularly again. I used to meditate often during the pandemic and it helped greatly. Now, I'm doing more guided meditations on visualization/affirmations for athletes.
📖 I've also been reading books and articles on sports psychology. I'm currently reading "The Confident Mind" by Dr. Nate Zinsser. I find it very eye-opening and I know that I have a lot of work to do!
The first thing I did was differentiate between what I cannot control vs what I can control.
❎️ Things that are out of my control are:
1️⃣ The venue. I have a general idea of what it looks like from a spectator POV but I don't know what to expect backstage.Thankfully, I'll have my coach there to hold my hand.
2️⃣ The judges. I don't know who they are or what their criteria is. Judging can be subjective.
3️⃣ The other competitors. I have no idea who or how many other athletes will be in my category and how experienced they are.
4️⃣ Unexpected situations. Life happens. 🤷🏻‍♀️
✅️ Things that are within my control are:
1️⃣ My training. I've been training and practicing as much as my body and time will allow. 🏋🏼‍♀️
2️⃣ My nutrition. I've been diligently following the plan. 🍽
3️⃣ Rest and stress management. 🛌
4️⃣ My mindset. I will go into this competition with the confidence that I've prepared to the best of my ability and that I deserve to be on that stage as much as all of the other athletes. Although I'll always be able to laugh at myself, I've been learning how to turn the self-deprecating jokes into positive self-talk. I can't control the outcome and I'm not comparing myself to anyone else as I know I'm my own greatest competition but I'm going with the mentality to win! 🏆 FIVE DAYS OUT!

I'd like to thank my colleague for recommending the . 🙏 They are a game changer!
Some of you might remember that several years ago, I put a knife through my right hand (me vs avocado...avocado won 🤦🏻‍♀️). I have permanent nerve damage and needless to say, my grip strength is affected. I previously used regular straps but with exercises like pullups and pulldowns, I found that my grip would give out first, then my forearm would take over. I'm sure that's why I was having issues with my right shoulder and elbow. With the Versa Gripps, I've been able to go harder than ever before and my right hand/arm doesn't get fatigued. The grips aren't cheap but I bit the bullet and got the top of the line model . Worth every penny! I bought them on Amazon. The link is in the comments.

🗓 Truth be told, leading up to the competition, I haven't been as hungry as expected. I give credit to my coach, Jodi Boam IFBB Fitness Pro 's skill in creating nutrition plans that follow the proper balance of macros to achieve the desired results but she also provides options for variety and tweaks the plans to fit my schedule. I find that just as I'm starting to feel peckish, it's time to eat again.
🍴 What has been difficult is that I'm craving absolutely everything because my food is so restricted right now! As if it weren't restricted enough, I decided to go pescatarian last year. 😅 So currently, it's a lot of fish🐟, seafood🦐, and eggs🥚. And by "craving everything", I mean I can't watch cooking shows or see anything food-related on social media because I'll want to have it. Heck, there's a song called "Too Sweet" by Hozier and the lyrics go, "I like my whiskey neat". When I hear the song, I'm like, "Mmm whiskey!".... I don't even like whiskey!!!
So I feel ya, Miss USA, I feel ya!!! 🍕🥐🍰🍫🍷
🏋‍♀️ When I started my bodybuilding journey, I found the transition, nutrition-wise, not too difficult. The biggest change was having to measure everything to the gram, drink even more water, take supplements I've never even heard of, and be much more aware of my macros. My nutritional habits were already better than average. Then (and especially now), I rarely ate takeout, processed, or pre-made meals. Eating at a restaurant was and still is a luxury.
🍔 Anybody remember the 2004 documentary "Super Size Me"? There's a scene at the beginning of Morgan Spurlock's McDonald's challenge where he threw up all over his car. I laughed then. Now, I know exactly what that feels like! Honestly, I haven't been able to eat at any major fast food chain for years because it makes me violently ill.
🍟 20 years ago, I would have tackled you to the ground to steal your McDonald's fries. Now, I can't even stand the smell of them. And the last time I drank soda pop was almost 15 years ago.
Yes, old habits can be broken!
1️⃣0️⃣ DAYS OUT!

🌞 Saturday was another big day for me. I picked up my custom-made suit and had my final in-person posing session before the competition.
🚘 This time I took Highway 407 to shave a few minutes off the trip because last time the drive took 2 and a half hours due to all the construction on the 401 and QEW! 😤 (It should take about an hour and 15 minutes.)
👙 First stop, KHCustoms. Krista designed the most gorgeous suit for me! (Sorry, you'll have to wait until showtime to see it 😉). I also bought some beautiful accessories to go with it.
💪 Next stop, my coach's place (Jodi Boam IFBB Fitness Pro) for my posing session. In the photos, I strategically blurred out the suit because we had a "dress rehearsal" and I was wearing my new suit. 🙂 I'm still fine-tuning my walk and transitions. I also need to practice hitting my mark but my coach is really pleased with my progress. 😊
1️⃣4️⃣ days out!

When I was a PT, it was always easy to tell if I was training a brand new client vs a long-term, experienced client by the expression on their face when I would say, "OK, now let's do something fun!" 😄
Shoutout to all my former clients! Miss you! 🫶

What a privilege to have Sami as a special guest at the class at GoodLife Kennedy on Sunday! ❤️ For those who don't know, I took over the class from him last year.
Sami, the fact that some members traveled far and wide to attend the class is a testament to how much of an impact you've made to them and how much you are missed here! 🫶
I may have to take you up on your offer to visit you on the east coast and enjoy some lobster rolls with you. ☺️

Back to see my coach Jodi Boam IFBB Fitness Pro for another in-person posing session.😊 I received some more valuable feedback and homework.
I've been really practicing my walk recently because if you've seen me walk into the gym, you know it's more of a "march" than a "sashay" 😅. It's very unnatural for me to walk in that manner, so I'll definitely need to work on it.
On a positive note, I've been feeling really good lately and I've made some great progress over the last month. I've even been getting compliments from random people at the gym! I'd like to express my sincere gratitude to those people because I know that approaching a stranger to pay them a compliment is not an easy thing to do. Your words of encouragement mean more to me than you know and I really appreciate it. ❤️ 28 days to go! 😨

The Group Fitness Showcase is from Wednesday, July 17 to Saturday, July 20! Get ready to experience new music and new moves! I can't wait to share Release 104 with you! Register for classes on the GoodLife Fitness app, website, or even in person at the front desk.

At the recommendation of my Coach, I attended the Posing Workshop hosted by the Canadian Physique Alliance. I participated in both the Bikini and Figure workshops and gained invaluable knowledge. Thank you so much to the instructors, Sil and Tami, for their expertise. It was also an excellent opportunity to practice posing side-by-side with other athletes.
The workshop left me physically and mentally exhausted and I know I have a lot of practicing to do! Six weeks out!

It's my birthday this Monday, and lucky me, I get to have a cheat meal! 🙌 As you can probably imagine, my nutritional requirements are very strict right now, so I'm going to thoroughly enjoy this chocolate coffee cake from the Danish Pastry House. 😋

The dilemma: 🤔
Coach wants me to eat a hardboiled egg and a 1/3 cup egg whites with one of my meals. Sure, prepping hardboiled eggs is easy, but how do you prepare egg whites beforehand so that's it's easy to take to the office?
The solution:💡
I used silicone cupcake moulds that are (you guessed it) exactly 1/3 cups! I lined the cups with a tiny bit of oil so that it wouldn't stick and steamed them for 10 minutes. 👍

Posing session number 3️⃣ with my amazing coach . 🩷 This time, I'm wearing my own shoes from (with sheer sockettes for now to protect the shoes for as long as I can). I also bought a practice suit from Jodi. It's made for her measurements but the actual competition suit I will get will be custom-made for me. I'm still very self-conscious about showing a lot of skin but it's something I know I will need to get accustomed to.
Jodi gave me some valuable tips and advice during our session that I've taken to heart. I still lack confidence and I have a lot of practice to do.
To be honest, I've been under tremendous stress lately to the point that I collapsed from exhaustion about a week ago. I feel like my training and nutrition have been going down the toilet, and at times, I just want to give up. Seeing my coach in person was just the boost I needed!
13 weeks out. Let's go!!! 🎉💪

So much fun doing in Bronna's class this morning! 💪👊What made it even more special was sharing the experience with some of my old Coxwell crew! ❤️❤️❤️

I got my very first pair of competition shoes. I have another name for them but I won't say it here on social media. 😅
I'm going to start practicing walking in them in the hope of not falling on my face during show time but truth be told, they're more comfortable than some of the heels I wear at the office. Thank you Shoe Fairy! 🧚‍♀️

It was wonderful to launch BodyBalance Release 103 at GoodLife Select today! 🧘‍♀️Congratulations to Shelly for winning the prize giveaway (GoodLife duffel bag, shaker cup, and resistance band)! 🎉
Enjoy the Group Fitness Showcase, GoodLife Fitness' 45th anniversary, and of course, the main Move4Kids event this Saturday! 🙌

"Magical"? Wow! ☺️ Thank you so much for your kind words, Suryabhan, and for the Google review! 🫶 See you on Sunday!

April is a big month at !
The Group Fitness Showcase runs from April 15th to 20th. Come and join me at on Tuesday, April 16th at 5:15 PM to launch release 103! 🎉 New moves, new music! 🧘🏻‍♀️🎵
GoodLife Fitness is also celebrating its 4️⃣5️⃣th anniversary! 🍾🥂 There will be plenty of special events and prize giveaways! 🎁
And finally, join us on Saturday, April 20th for , the annual fundraising event for the . Please donate to this great cause!

Wow! Thank you so much for the Google review, Maria! I really appreciate it and enjoy seeing you in my class every week. See you on Tuesday. 🥰

Before leaving for my vacation, I was training really hard but I felt I wasn't getting anywhere. My weight was higher compared to a year ago and I was feeling a little disappointed and frustrated. So taking the lead from my coach I did a side-by-side photo comparison. The left side is just before my vacation in 2023 and the right side is just before my vacation this year. As you can see, I'm 4 lbs heavier but a lot of it is muscle gain. This was a good reality check for me and a reminder to listen to my own preachings. I often tell others that your weight is just a number on the scale.
On a side note: The 2 photos were taken in the same room with the same lighting. Why do I look more tanned this year??? I certainly hadn't seen any sun! 🤣

Hey everyone. I'll be away for a little while. Here's the schedule for next few weeks.

Tuesdays at 5:15 PM
February 6 = Louisette
February 13 = Louisette
February 20 = Louisette
Sundays at 10:50 AM
February 11 = Louisette
February 18 = TBD
Thank you Louisette for subbing for me! ❤️ Have fun everyone! I know you'll be in great hands. 👍

Thank you Louisette for allowing me to share the stage with you to launch release 102. ❤️

Lovely feedback from a member! So grateful and why I love to do what I do. ❤️