@mikki

About @mikki

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Breaking Through Your Weight Loss Plateau – A Comprehensive Guide for People Over 40

Hitting a weight loss plateau can be incredibly frustrating, especially for individuals over 40 who have already made substantial progress in their health and fitness journey. As a Transformation Coach with years of experience, I can assure you that this plateau is temporary and can be overcome with the right strategies. In this comprehensive guide, we will discuss the potential reasons for your weight loss plateau, as well as specific steps to help you break through and achieve sustainable weight loss. We will cover topics such as healthy eating habits, exercise routines, and supplements or meal plans that will help you conquer this challenge.

Possible Reasons for a Plateau

Weight loss plateaus can occur for various reasons, some of which include:

  1. Adaptation: As you lose weight, your body adapts to your new lower calorie intake and becomes more efficient at using energy. This means that it requires fewer calories to maintain your current weight, making further weight loss more challenging.
  2. Loss of muscle mass: As we age, muscle mass naturally declines, which can lead to a decrease in the number of calories your body burns at rest (basal metabolic rate).
  3. Hormonal changes: Hormonal fluctuations can occur with age, which might negatively impact your body’s ability to effectively burn fat.

Techniques to Overcome the Plateau

1. Reassess your diet

Take a closer look at your current eating habits to ensure you are consuming a well-balanced diet. Here are a few adjustments you can make:

  • Focus on nutrient-dense foods such as lean proteins, whole grains, and a variety of fruits and vegetables.
  • Track your calorie intake and adjust it accordingly, as your requirements may have changed since you started losing weight.
  • Limit processed foods, unhealthy fats, and added sugars.

2. Intensify your workout routine

Switching up your exercise routine can help kickstart your metabolism and jumpstart your weight loss. Consider incorporating these changes:

  • Add strength training to build muscle mass, which will help boost your metabolism.
  • Introduce high-intensity interval training (HIIT) to burn more calories in a shorter amount of time.
  • Vary your workouts by mixing aerobic exercises, such as walking or swimming, with anaerobic activities, such as resistance training or Pilates.

3. Set realistic goals

Adjust your expectations and focus on setting achievable, smaller milestones that will keep you motivated and committed. Remember to celebrate each success along the way.

4. Manage stress and sleep

Stress and lack of sleep can contribute to stalled weight loss. Practice stress-reducing techniques such as mindfulness, yoga, or deep breathing exercises. Aim for at least 7-8 hours of sleep per night to give your body enough time to rest and recover.

5. Consider supplementation or meal plans

Adding supplements or embracing a meal plan can help ensure you are receiving the nutrients your body needs for optimal health and weight loss. Some options to consider include:

  • Protein powder: Adequate protein consumption is crucial for fat loss and muscle maintenance. Adding a protein shake to your routine can help meet daily protein recommendations.
  • Meal plans: Following a professionally designed meal plan, tailored to your needs, can help you stay on track and ensure proper nutrition.

You will be well-equipped to break through your plateau and reach your goals if you remain consistent and use these ideas.

How to Overcome Demotivation: A Comprehensive Plan to Regain Workout Motivation

Feeling demotivated to work out is a common issue faced by many, especially for people over 40 who want to lose weight, get in better shape, and live a healthier life. As a personal trainer, I can guide you through analyzing the reasons behind your lack of motivation and help you develop effective strategies to get you back on track. Follow this comprehensive plan to make exercise a part of your daily routine and overcome laziness, procrastination, and other obstacles.

Step 1: Understand Your Barriers

Before diving into motivational strategies, it’s essential to identify what’s preventing you from exercising. Reflect on these questions:

  • Are you bored with your current workout routine?
  • Did you set unrealistic goals for yourself?
  • Are you feeling overwhelmed by too many daily responsibilities?
  • Do you suffer from physical ailments or injuries that hinder your progress?

Understanding your obstacles will help you tailor your motivational strategies and overcome them.

Step 2: Choose Enjoyable Activities

Choose physical activities you genuinely enjoy to make exercise more pleasurable and fun. For instance:

  • Walking
  • Weightlifting
  • Biking
  • Hiking
  • Team sports

Incorporate these into your workout routine regularly to keep your motivation levels high.

Step 3: Create a Motivational Playlist

Music has the power to invigorate and inspire. Prepare a playlist of songs that energize and motivate you. Listen to it during your workouts or when you need an extra boost of motivation.

Step 4: Find an Accountability Partner or Coach

Having a workout buddy, personal trainer, or accountability coach can significantly improve your success rates. They provide support, encouragement, and guidance throughout your fitness journey.

Step 5: Rely on Discipline, Not Motivation

Motivation is an unreliable and fleeting emotion. Instead, focus on building discipline and creating habits that will keep you on track, even when you don’t feel like exercising. Establish a consistent workout schedule, set reminders for your training, and commit to your routine.

Step 6: Set Realistic Milestones and Celebrate Progress

Break down your fitness goals into smaller, achievable milestones, such as losing 1 to 2 pounds per week or running a 5K within a month. Celebrating these wins will help maintain your motivation and track your progress.

Step 7: Embrace Positive Reinforcement

Regularly acknowledge your hard work and commitment by rewarding yourself with non-food items or activities. Treat yourself to a new workout outfit, a relaxing spa day, or an enjoyable day out to boost your motivation levels.

Step 8: Overcome Obstacles and Stay Committed

Finally, address the obstacles you have previously identified. Develop practical solutions to overcome laziness, procrastination, or injuries. Use mental strategies, such as visualization, positive affirmations, or meditative practices, to stay committed to your workout routine and fitness goals.

In conclusion, maintaining motivation to exercise requires self-discipline, enjoying the activities, having an accountability partner, and setting achievable milestones. By following this comprehensive plan, you will rekindle your motivation for exercising, make it part of your daily routine, and ultimately achieve your fitness goals.

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Flexibility Training: A Key Component of Aging Gracefully

Flexibility Training: A Key Component of Aging Gracefully

As we age, our bodies undergo various physical changes which can impact our overall health and wellness. One significant change is the loss of flexibility, which can lead to decreased balance, coordination, and an increase in muscle cramps. By incorporating flexibility training into your daily routine, you can combat these age-related changes, improve your sleep, and maintain a strong mind-body connection. In this article, we will explore the significance of flexibility training for adults over 40, its potential benefits, and tips to incorporate it into your daily routine.

The Importance of Flexibility Training

Many adults overlook flexibility when designing their fitness routines, instead focusing on cardiovascular exercises and strength training. However, for adults aged 40 and above, flexibility training plays a crucial role in maintaining physical and mental wellness, and should be a key focus in any fitness routine.

Some risks of neglecting flexibility training include:

  • Reduced balance and coordination: Stiffer muscles and joints can negatively impact our balance, making us more prone to falls and related injuries.
  • Increased muscle cramping: Lack of flexibility can lead to muscle cramps, which can be both painful and limit our overall functional capacity.
  • Poor sleep quality: Tight muscles can lead to discomfort, making it harder to find a comfortable sleeping position and reducing overall sleep duration and quality.

By incorporating flexibility training into your routine, you can prevent or counteract these limitations and enjoy:

  • Improved posture: Greater flexibility can help correct imbalances in your muscles, leading to better posture.
  • Greater ease in performing daily activities: A more flexible body can make daily tasks, like bending, lifting, and reaching, much more comfortable.
  • Improved athletic performance: Flexibility training can help support your other fitness goals, like cardiovascular endurance and strength improvements.

Specific Exercises to Improve Flexibility

There are a variety of exercises and activities that can help you enhance your flexibility, including:

  1. Yoga: This mind-body practice not only improves your flexibility, but also aids in stress reduction, and helps improve mental clarity.
  2. Stretching: Incorporate dynamic stretches into your warm-up prior to engaging in physical activity, and static stretches into your cool-down routine after exercise.
  3. Pilates: This form of exercise emphasizes the balanced development of the body through core strength and flexibility exercises.

Tips for Beginners

To safely and effectively incorporate flexibility training into your routine, consider the following tips:

  • Frequency: Aim to perform flexibility exercises at least 2-3 days per week, and ideally every day.
  • Duration: Spend at least 10-15 minutes on each session, focusing on major muscle groups.
  • Intensity: Stretch your muscles to the point of slight discomfort, but not pain. Hold static stretches for 15-30 seconds, and gently release each stretch.

By adding flexibility training to your fitness regimen, you provide your aging body with the tools it needs to maintain its vitality and well-being. Start slow, be consistent, and watch as you reap the many benefits of improved flexibility in your daily life.

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All In Transformation Training Program Now Available Online!

My All In Transformation Training Program has evolved over the last decade as a result of my own personal transformation journey, which you can read about in my book Make It Happen, which is available here:

https://amzn.to/3WuQAxi

mikki before and afteron Amazon for free.

It’s the same program I’ve used with one-on-one clients for over a decade, who have seen some incredible results, and it’s now available through my GetRight! Training App and can be delivered to you anywhere. I will be your personal transformation coach, and I guarantee results through motivation and accountability that you will not find anywhere else.


It’s called All In Transformation Training because it truly is all in. With daily habit coaching, you’ll know exactly what you should be doing every day to achieve your goals.
Your training plan will be created specifically for you based on your specific needs and goals. You’ll know exactly what exercises to do, how many reps, sets, weight to use, and so on, and they all come with demonstration videos to ensure you’re not only doing the right exercises, but doing them correctly to get the most benefit from each movement with the least risk of injury.
Not only that, but your nutrition plan will be customized to meet all of your caloric and macronutrient requirements. It will also provide a detailed sample menu and shopping list for all of your meals, as well as recipe videos.
The majority of people believe they can’t afford a personal transformation coach. Another advantage of my all in transformation training program is the low cost of having your own personal transformation coach (less than $4).
Many people are held back by a lack of time for lengthy training sessions. My program’s workouts are all designed to be completed in 30 minutes or less. So even the busiest person can make time for it.
I am so confident in my program and that anyone can achieve their transformation goal if they follow my all-in-transformation training program that I offer a money-back guarantee. So you’ve got nothing to lose.
Still unsure if this is the program for you? Try it out for free for a week! Yes. Free. Simply click the link below and enter your contact information. I’ll contact you personally and get you started for free.

Start For FREE>>

Sticking to Your Resolution

The start of a new year is an exciting time. It’s an opportunity to start fresh and make changes in our lives that will bring us closer to achieving our goals.  If you’re thinking about making a resolution to lose weight, it’s important that you put some thought into the process, so you can set yourself up for success. 



When planning your resolution, be sure to choose a specific goal with measurable results so that you can track your progress and stay motivated. Make sure your commitment is strong – really take the time to get clear on why this resolution is important and what you would like to achieve. Then, create a plan of action by breaking down how much weight you want to lose each week and what steps you need to take to get there. Finally, find someone who you can check in with regularly and will help keep you accountable.



By taking the time to make a resolution that is tailored to your circumstances and working on it consistently, you can achieve success! Don’t give up – stay committed, put in the hard work and most importantly, enjoy the journey. With these steps in place, you’ll be much more likely to reach your weight loss resolution for 2023! Remember it’s up to you to Make it happen!


11th Annual Toy Drive

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GetRight! Personal Training is gearing up for our 11th Annual Toy Drive for children in Anderson County DSS Care.
We are accepting donations until Friday, December 16th.
If you want to help, you can drop off a new, unwrapped toy between now and then.
This toy drive has grown in popularity year after year and has a special place in my heart.
Let us make this the best yet!👊🏼

How To Motivate Yourself to Train Even When You Don’t “Feel Like It”

If you’re feeling down and unmotivated, it can be hard to find the desire to start working out. Trust me, I’ve been there. It’s tough to get yourself moving when all you want to do is sit on the couch and veg out. But here’s the thing: even though it may not feel like it, exercise can actually help improve your mood. And once you get into a workout routine, you’ll likely find that you have more energy and feel better overall. So how do you get motivated when you’re struggling?

Here are a few tips: 

1. Remind yourself why you started working out in the first place
2. Make a plan and stick to it – this will help you stay on track and motivated
3. Find someone you can rely on to hold you accountable
4. Create a playlist of your favorite songs that get you pumped up  

5. Find an exercise routine that doesn’t feel too strenuous or like torture. Have FUN!
6. Reward yourself with something nice after completing your workout goal
7. Be patient and don’t give up if you don’t see results immediately – consistency is key! 
 
But, in the end….
 
You must understand that we cannot always rely on motivation. We must sometimes recognize that in order to be who we want to be, we must be willing to do what the person we want to be does and go MAKE IT HAPPEN!👊🏼

 

GUARANTEED RESULTS

I believe in my All In Transformation Program so much that I back it with a 100% Money Back Guarantee. 

How can I do that? …

Simple!

YOUR All In Transformation Program is going to be custom designed for YOU. This is a Personal Training Program and it’s rooted in the 5 Keys to Transformation Success that are detailed in my book, “Make It Happen” .

Your program will be developed specifically for you based on your:

  • Unique individual needs
  • Goals
  • Health History
  • Current physical condition
  • Fitness level
  • Experience with diet & exercise
  • Schedule
  • Where you’ll be training
  • What(if any) equipment you’ll have access to

and other pertinent factors that will guarantee that YOUR All In Transformation Program is tailor made for YOUR success! 

It’s as simple as this; if anyone follows the program I develop for them and they don’t achieve the goal we set, I’ll refund 100% of all the money they paid. 

So, in all reality; with my All In Transformation Program, you have nothing to lose…(well maybe some unwanted weight 😊) 

Let’s MAKE IT HAPPEN! 

all in transformation training

Deep Tissue Massage Gun Review

Over the last several months I’ve put a lot of thought into getting a deep tissue massage gun. There are many benefits to using them including:
✅ Reducing Inflammation
✅ Relaxing Tight Muscles
✅ Breaking up Scar Tissue
✅ Minimizing Muscle Soreness
✅ Aiding in Muscle Recovery
✅ Contributing to Improved Metabolism
✅ Breaking up Fat Stores
and more…
There are many benefits to using the deep tissue massage gun as you can see. My hesitation was #1 did it really work and #2 the cost. Was it worth the couple hundred dollars?
So, I looked around and found one on Amazon for less than 60 bucks. It had over 12K reviews and almost 5 stars.
I rolled the dice and ordered it: https://amzn.to/3FCSuTP I received it a couple days ago and I have to tell you, I am SO glad I did. It works amazingly and has provided me with a great deal of relief.
I had a little nagging soreness in my shoulder and tightness in my hips(IT band). They’re both much better after just a couple sessions using it.
I’m so thankful I found it at such a bargain cost and it works so well. It would be a GREAT Christmas gift for someone too.
I give it 2 thumbs up 👍👍 and a fist bump 👊🏼
I’ve already gotten my moneys worth out of it and look forward to using it when I get home.

massage gun

See Results Fast

GetRight! Clients typically start to see AMAZING results within the first 21 Days!

Now, keep in mind, results vary, but we have had clients lose up to 21 pounds in JUST 21 DAYS!! On average we notice a significant weight loss of 9-16 pounds over the first 21 days of starting our All In Transformation Program.

It’s a known fact that the #1 thing people struggle with when it comes to losing weight, getting in shape and transforming their body is getting started the right way. Your program will be designed for you to not only get started the right way, but for you to see RESULTS FAST. Thus giving you confidence that you made the right decision and establish much needed momentum for the rest of your transformation journey.

People often give up on their weight loss efforts because they don’t see results fast enough. That won’t be you, because we GUARANTEE you’ll see RESULTS FAST with our All In Transformation Program!

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