Michelle

Michelle

@michelle0kere

🔸Eating Disorder Recovery 🔸Nutrition & Training 🔹BornPrimitive - MOkere15 🔹BestBodyYQR - KeyFit10 📧info@keyfitnessgroup.ca
Michelle (michelle0kere) Instagram Photos and Videos

Michelle

@michelle0kere


Comment from Michelle:


Synchronized Olympic Lifting

1 Days ago
Michelle (michelle0kere) Instagram Photos and Videos

Michelle

@michelle0kere


Comment from Michelle:


Eat to perform! I know it runs counter to so much of what we’ve been told but if you want to change your body composition, you have to fuel your workouts.

4 Days ago
Michelle (michelle0kere) Instagram Photos and Videos

Michelle

@michelle0kere


Comment from Michelle:


😂😂

5 Days ago
Michelle (michelle0kere) Instagram Photos and Videos

Michelle

@michelle0kere


Comment from Michelle:


All aboard the struggle bus! I haven’t been back squatting in a few weeks due to hip pain but today I decided to see where I was. Turns out, still not looking so hot. It’s EXTREMELY frustrating because I was doing my 5x5 at 215lbs in October and now I’m barely able to squat 195lbs for 5 ONCE! Additionally, because I’ve been focused on increasing strength (sadly without much success), my conditioning is trash, so I feel like a failure in all areas at the gym. I’ve spent some time being upset and angry about this but that’s not really helpful. So I’m going to use it as motivation instead. I have some things to work on to get my body feeling it’s best. I can do that!

8 Days ago
Michelle (michelle0kere) Instagram Photos and Videos

Michelle

@michelle0kere


Comment from Michelle:


That moment when you realize your bulk was too effective and now you’re too heavy to move your own weight... @jcoelsy for the win!

9 Days ago
Michelle (michelle0kere) Instagram Photos and Videos

Michelle

@michelle0kere


Comment from Michelle:


If you’re ready to commit to a cut, it is important to make sure you are still fuelling for performance, recovery and remaining consistent with your nutrition. Monitoring body weight, body composition, mood, energy, stress and hunger on a regular basis is essential to making progress without consequences. Falling into patterns of overtraining and under-eating must be avoided at all costs. . . Need help? DM me!

11 Days ago
Michelle (michelle0kere) Instagram Photos and Videos

Michelle

@michelle0kere


Comment from Michelle:


Nutrients get converted to ATP based on the intensity and duration of activity. . . Carbohydrates are the main nutrient fuelling moderate to high intensity exercise (ex: CrossFit). . . Fat, on the other hand, provides energy during movement that occurs at a lower intensity (ex: walking). . . Protein is not an energy source for exercise. It is used by the body when exercise is over to help repair and rebuild. . . Fat is great fuel for long, slow events but it is simply not adequate for high-intensity exercise. As exercise increases, carbohydrates are the gold standard for fuel. Your body wants it. It has limited stores though. Stored carbohydrates (glycogen) can fuel about 2 hours of moderate to high-level exercise. After that, glycogen depletion occurs (stored carbohydrates are used up) and if that fuel isn't replaced, athletes may hit the wall. If this is happening earlier in your training, there's a good chance you aren't eating enough carbohydrates. An athlete can continue moderate to high-intensity exercise for longer by simply replenishing carbohydrate stores during exercise. This is why it is critical to eat easily digestible carbohydrate stores during training that lasts more than a couple hours. If you don't take in enough carbohydrates, you will be forced to reduce intensity and tap back into fat metabolism to fuel activity which is not ideal. . . Carbohydrates can produce nearly 20 times more energy (in the form of ATP) per gram when metabolized in the presence of adequate oxygen (meaning you're breathing through your workout and haven't gone anaerobic). . . Want to be a better athlete? Fuel performance. EAT CARBS!

12 Days ago
Michelle (michelle0kere) Instagram Photos and Videos

Michelle

@michelle0kere


Comment from Michelle:


20 Minute AMRAP followed by 15 Minute EMOM at @crossfitironsociety this morning. Great environment! Thanks for organizing @terzo88 😃 - Shoutout to @jcoelsy for dusting me in rope climbs! I don’t have the video but I’m certain it will surface on his page 🙈

13 Days ago
Michelle (michelle0kere) Instagram Photos and Videos

Michelle

@michelle0kere


Comment from Michelle:


Getting comfortable with being uncomfortable

15 Days ago
Michelle (michelle0kere) Instagram Photos and Videos

Michelle

@michelle0kere


Comment from Michelle:


Scrolling through Dropbox and realizing what an incredible life I get to live. TBT Central Park in September ♥️

16 Days ago
Michelle (michelle0kere) Instagram Photos and Videos

Michelle

@michelle0kere


Comment from Michelle:


For some reason, there’s this idea that flexible dieters eat a lot of junk food. That is not what we coach. Here are some of the things we talk about with our clients: 1. EAT REAL FOOD. Don’t rely on protein sources in the form of bars, cookies, muffins and powders. These tend to be calorically dense but won’t leave you satisfied long. 2. EAT FIVE SERVINGS OF VEGETABLES PER DAY. Throw a cup of mixed veggies in your omelette, enjoy a leafy salad for lunch, roast vegetables alongside your meat and/or snack on fresh vegetables and hummus. 3. STAY WITHIN A SUGAR LIMIT. This is an easy way to ensure you’re not eating junk. 4. SET A FIBER GOAL. Dietary fiber can be found in all plant foods. Setting a fiber goals ensures you’re eating plenty of nutritious food that will keep you full and satisfied. 5. EAT THREE BALANCED MEALS. Oftentimes, we are so busy that we snack instead of eat. This is incredibly unfulfilling and usually means you’re eating junk/processed food. Eating REAL meals will do wonders for your energy levels, mood and cravings.

17 Days ago
Michelle (michelle0kere) Instagram Photos and Videos

Michelle

@michelle0kere


Comment from Michelle:


Strength is beautiful. It often has nothing to do with how much you lift either. It’s how you carry yourself, engage with those around you and inspire those watching you. happymonday

19 Days ago
Michelle (michelle0kere) Instagram Photos and Videos

Michelle

@michelle0kere


Comment from Michelle:


Push-up Challenge

21 Days ago
Michelle (michelle0kere) Instagram Photos and Videos

Michelle

@michelle0kere


Comment from Michelle:


Strong looks different on everybody. Healthy looks different on everybody. But strong and healthy ALWAYS look good. Keep crushing it, friends!

22 Days ago
Michelle (michelle0kere) Instagram Photos and Videos

Michelle

@michelle0kere


Comment from Michelle:


SLOWLY getting the hang of kipping pull-ups. What helped you get them down?

23 Days ago
Michelle (michelle0kere) Instagram Photos and Videos

Michelle

@michelle0kere


Comment from Michelle:


BellLetsTalk - Last year, I posted really openly for the first time about my struggles with bulimia. I had spoke in the past about dealing with an eating disorder but had never painted such a vivid picture. It was terrifying. I was nervous. Fearful of judgement. Embarrassed. Unsure of what to expect next. To my surprise, I received an outpouring of love and support. Feeling more comfortable with my own vulnerability, I began to speak openly more and more. Every time, feeling more confident sharing my story. Over the course of the year, I’ve had dozens of women and men who have had similar experiences reach out to me. Many in the midst of their struggle, yearning for recovery but unsure of how to make the first step. The other day, I received a message saying I had been instrumental in someone taking the first steps in recovery. I had no words. When I first spoke openly about my struggles, I did it for me. I had no idea my story could impact anyone else. Now, I speak for everyone who is struggling silently. You are not alone. This is why we talk. Join the conversation. EndTheStigma

24 Days ago
Michelle (michelle0kere) Instagram Photos and Videos

Michelle

@michelle0kere


Comment from Michelle:


Feet elevated ring rows - deceivingly hard!

25 Days ago
Michelle (michelle0kere) Instagram Photos and Videos

Michelle

@michelle0kere


Comment from Michelle:


Do something you love so much that Monday’s are your favourite day of the week. . . Shoutout to everyone who completed the Healthy Habits 4 Life Challenge! Your final check-ins made my day. 😊 . . For anyone who was interested in the Challenge. We will hold a second round in March. Limited spaces available so the earlier you touch base, the better.

26 Days ago
Michelle (michelle0kere) Instagram Photos and Videos

Michelle

@michelle0kere


Comment from Michelle:


Me. All weekend.

27 Days ago
Michelle (michelle0kere) Instagram Photos and Videos

Michelle

@michelle0kere


Comment from Michelle:


TBT crushing Georgetown Cupcakes poolside in a bikini 🤷🏽‍♀️

30 Days ago
Michelle (michelle0kere) Instagram Photos and Videos

Michelle

@michelle0kere


Comment from Michelle:


Working on my weak link - shoulders!

31 Days ago
Michelle (michelle0kere) Instagram Photos and Videos

Michelle

@michelle0kere


Comment from Michelle:


On a calorie deficit? Maximize your food intake with high volume/low calorie vegetables. This is one of the most effective ways to feel full. . . Foods such as squash, broccoli, cauliflower, carrots, peppers, celery, mushrooms, zucchini, spinach, lettuce, pumpkin, etc. can be consumed in large amounts without using up a ton of your daily caloric allotment.

32 Days ago
Michelle (michelle0kere) Instagram Photos and Videos

Michelle

@michelle0kere


Comment from Michelle:


Sorry for the double post but I guess the video cut out in my story and some people were questioning how many reps I got. 255lbsx8 COME AT ME!!

33 Days ago
Michelle (michelle0kere) Instagram Photos and Videos

Michelle

@michelle0kere


Comment from Michelle:


GHD Back Extension Endurance - Current max time is 2 minutes. How do you push past the point that your mind says stop?

33 Days ago
Michelle (michelle0kere) Instagram Photos and Videos

Michelle

@michelle0kere


Comment from Michelle:


Me, ignoring all the DMs I get telling me I shouldn’t lift heavy because “you could hurt yourself” or even worse, “you’re going to start looking like a man.” Why don’t y’all just worry bout you? 🙃

34 Days ago
Michelle (michelle0kere) Instagram Photos and Videos

Michelle

@michelle0kere


Comment from Michelle:


FBF - December 2013 I was visiting New York and there was a brunch spot that we had to check out. Their menu looked amazing and the reviews backed it up. There weren’t many healthy options but we were on vacation, why not enjoy, right? I ordered the stuffed French toast and it was incredible, but with every bite, fear and anxiety grew. As my blood sugar rose and my heart began to beat faster, I knew I couldn’t keep it down. So. Many. Calories. Claiming the lactose was effecting me, I excused myself to find a quiet bathroom where I purged every last bite. Shaking, I washed my hands, fixed my makeup and returned as though nothing had happened. This was my normal. ———————————— I struggled for years - nearly five. Always telling myself this time was going to be the last time. I wanted recovery but I didn’t really understand recovery. I thought if I just stuck to my diet, I could lose weight “the healthy way” and I wouldn’t need to purge. But every diet I went on required severe restrictions and strict adherence. I was setting myself up to fail - over and over and over again. It wasn’t until I decided that being healthy mattered more than being thin that I could take the first step in recovery. ————————————— I’m healthier now than I have ever been in my entire life. But I’m also about 20lbs heavier than I was in this photo. So what I want you to understand is that how someone looks is not always reflective of their health. Stop idealizing what you don’t understand and stop trying to make your body fit somebody else’s mold. Healthy looks different on every body - embrace yours.

36 Days ago
Michelle (michelle0kere) Instagram Photos and Videos

Michelle

@michelle0kere


Comment from Michelle:


Consistency is key - even when it’s uncomfortable. Consistency when you’ve got too many obligations at home to deal with. Consistency when work gets busy and you’re stressed out. Consistency when your alarm goes off for the gym and you’d rather get a couple more hours of sleep. Consistency when your coworkers are grabbing happy hour drinks and you don’t want to miss out on the fun. Consistency when you’re on vacation and the hotel gym is a dump. Consistency. Consistency. Consistency. Whatever the excuse you create in your head, let them go. Decide you want it and commit!

37 Days ago
Michelle (michelle0kere) Instagram Photos and Videos

Michelle

@michelle0kere


Comment from Michelle:


Training for Eurotrip 2018 because I have a tendency to pack 37 different pairs of shoes 🤷🏽‍♀️

38 Days ago
Michelle (michelle0kere) Instagram Photos and Videos

Michelle

@michelle0kere


Comment from Michelle:


You are enough, exactly as you are.

39 Days ago
Michelle (michelle0kere) Instagram Photos and Videos

Michelle

@michelle0kere


Comment from Michelle:


245lbsx9

40 Days ago
Michelle (michelle0kere) Instagram Photos and Videos

Michelle

@michelle0kere


Comment from Michelle:


All the final destination scenarios going through my head... “Will I fall and break my face? Rip my shoulder straight out of the socket? Perhaps I’ll fall backwards right on my spine...” oh so many possibilities! For real though, I always wait too long to walk it out and it gets dicey. Shoutout to all of you who gracefully fold your body over and land on your feet. That’s how I break my back in my imagination 🙃

43 Days ago
Michelle (michelle0kere) Instagram Photos and Videos

Michelle

@michelle0kere


Comment from Michelle:


When people ask me how I eat 2700+ calories a day... Well, for starters, this is my breakfast 🤷🏽‍♀️

44 Days ago
Michelle (michelle0kere) Instagram Photos and Videos

Michelle

@michelle0kere


Comment from Michelle:


Self-worth is vital to happiness. If you don’t feel good about you, it’s hard to feel good about anything else. So take time to practice positive self-talk. Do the things that bring you joy. And surround yourself with the people who make you smile.

46 Days ago