Update on Senior Challenge.

I love the fall. For me it has always been a time for new beginnings. Guess that’s a throw back to my school days. New year, new challenges…and the opportunity to learn new things.
I have had a great start to my Senior BFL Challenge. Five out of six days I have gone to the gym. Cardio and weight lifting have been a challenge, but isn’t life a challenge? It is amazing how quickly your strength can leave you when you stop picking up weights. Thank goodness for muscle memory. My nutrition has been spot on. It may take a bit of time in the mornings to pack my meals for the day, but it has already become routine. The other night, my co-workers ordered pizza. I wasn’t tempted, in fact I wasn’t hungry because I eat every three hours.
If you are doing your own challenge I wish you well. Really its all about taking one day at a time and putting one foot in front of another. Planning is also essential. I plan my meals, I plan my work outs and then I act. It really is that simple.
What’s hard is getting started. It really helped me to set a date to kick off my challenge. Mentally I focus on staying positive. Reviewing my goals every morning is also a big help.
I hope to update this blog at least once a week. So, until next time, lift heavy and eat clean.

62 and counting

Where does the time go? I turned 62 this summer. I have taken some time off from the gym. Muscle goes quickly at this age. I have also gained nearly ten pounds. Seems to be a theme going here.
This was taken during the Circle of Light event in Duluth, Sept, 2014. Not bad but it could be so much better when it comes to physical fitness. We’ll be heading to Colorado for a week this month, when we return we will be joining the gym in Moose Lake. The focus will be to wake up our muscle memories. I will be reducing my carbs and increasing the cardio. Wish me luck!

body fat vs scale weight.

For years I have been hooked on scale weight.  Low number=happy…high number=sad.  For the last several years I have transitioned to body fat calculations.

Today my BF was 21.7%.  That means I have a lot of work to do in the next few months. Especially the dreaded cardio.  

I’m lucky as my husband is a personal fitness trainer and does an excellent job calculating Body Fat.  We use a 7 point system using the Accu-Measure(C).  Its pretty inexpensive and once you get used to working it…its easy too.

Today we hit the gym and worked on biceps, triceps, shoulders and butts and guts.  Great workout…now to kick back and enjoy the rest of our Sunday.


Competing mindset

This is me at 58, at my last figure competition. Competing for me is about bringing my best to the stage. I have no illusions. There will always be someone stronger, fitter and younger standing next to me…but by competing I am among the 2 percent willing to do what so many are not willing to do. Challenging myself to lift heavy, eat clean and live my dream of a happy and fit lifestyle. My four month count down has begun.

Michelle Lee 036

Hitting the gym


As the New Year approaches, many of us will draw up a list of resolutions to improve ourselves in 2013.  

Weight loss always seems to top the list.

This year, rather than cutting calories alone consider increasing your exercise. Walk, run, play hard…lift weights…stretch and most important of all use imaging to help you build the body you have always dreamed of.  The mind is powerful, start filling it with positive messages.  Set goals and do what it takes to reach them.  There is no better feeling than the feeling of success.  Your heart will thank you.

Happy New Year!

figure shows are won from the back.

That was the advice that we received from Keith Williams during his forum recently at Phy-Ed Health Club in Superior, Minnesota.
That means not only the “back”, but the gluteus and the back of the thighs. While my back always looks great, its the everything below that needs tons of work.
Tomorrow we hit the gym for “guts and butts.”
Actually I’m looking forward to it…as my husband is my trainer. Talk about quality time together.
Until next time,
lift heavy, eat clean and live your dream.

Figure Competition

I’m thinking seriously of competing in one last figure show.  The Iron Viking will be held in Duluth, Minnesota in May of 2013. That will give me time to cut fat and tone muscle.  I know age is not a factor for those of us who simply wish to build their best body, at what ever stage of life one is at. If I do compete I will be one day shy of my 61 birthday. Between now and then, I will have to drop 16 pounds and maintain muscle mass.  Relearn posing, and continue to build confidence and attitude.  I recently went to a posing seminar at Phy Ed Health Club in Superior featuring Keith Williams, some great tips and I will attend his next session in January.  

On the plus side of contest prep, clean eating, regular work outs and mental imagery.  These three steps make me feel so wonderful.

On the down side…its a lot of work!  But I’ve been there and done that having competed in several past shows. It is about planning and decided how to spend my extra time each day.

So, here I am…dipping my big toe back in testing the waters.  Soon enough I will have to take the leap. Stay tuned.

Michelle L. KovanenImage

cave girl loves cookies

Made some chocolate chip cookies this weekend. Coconut flour etc…they were just too good. Now up a pound. So I guess I know my limits. Sure they are good…but the old non-palieo cookies were too…and I could never say no after just one.
I have also stopped my hormones. Just experimenting. Noticing a few hot flashes here and there. Or it could simply be the heat.