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Build a Strong Mind & Body

Online Coaching, Mindset Training, & Acro/Gymnastics Skills

Welcome!

Michelle offers online fitness coaching and online group classes for her clients, lifestyle transformation coaching, mindset training for athletes, fitness competition prep for open and amateur level athletes, and acro/gymnastics skills coaching.

She has helped many of her clients incorporate fitness and healthy lifestyle habits into their lives to improve their physical and mental health, as well as, improve their self-esteem and belief in their abilities.

michelleblondin_ifbbpro

ᴇᴠᴇʀʏᴛʜɪɴɢ ɪs ɪɴ ᴏᴜʀ ʟɪғᴇ ᴛᴏ ʜᴇʟᴘ ᴜs ɢʀᴏᴡ. 🌱

The world has gone crazy with quick fix solutions, but growth and accomplishing goals takes time, energy, and effort.

Sometimes we need to remove things to create space for growth.

TASK 🤔
- ⌚Where are you wasting 30-60 minutes of time per day?
- 🚫 Who and/or what is restricting your growth?
- 🛑 What drama is failing you?

Find people encouraging and supportive of your goals.

Need to be in an environment that provides the tools to enhance goals.

📖 Information from the book The New Encyclopedia of Sport Psychology by Benjamin Bonetti

Photo credit Korreena Tucker

#growth #goals #mentalperformance #goalsetting #setyourselfupforsuccess #bestrong

Proud Coach Moment - Junior Fitness Girls Crushing

Proud Coach Moment - Junior Fitness Girls Crushing it in practice !!! 💛🙃🤸‍♀️

Video Credit Chris, Owner of @elev8hockey
#juniorfitness #coach #kidsfitness #acroskills #skillspractice #workout #fitnesscompetitor #fitnessathlete #fitnessdivision #proudcoach #aerial #backhandsprings #splits #training #ifbbprofitness #ifbbproleague #npcfitness #cpafitness #northernclassic #popeyesgrandeprairie #sarahmariebikini #magnumathlete #magnumsupps

After coaching 4Fun Junior Fitness and the competi

After coaching 4Fun Junior Fitness and the competitive group at @elev8hockey . I got to do my Push-up Practice at a gym ! 💚

#nothingfeelsbetterthanthis #happyplace #pushupvariation #juniorfitness #kidsfitness #pushups #ifbbprofitness #ifbbproleague #gymtime #magnumathlete #popeyesgrandeprairie #sarahmariebikini #skillspractice #training

Here's One Way to Dry Scoop. #prefo 👌🤤 @ma

Here's One Way to Dry Scoop.

#prefo 👌🤤
@magnumsupps
@popeyesgrandeprairie
💛 Popeyes Stainless Steel Shaker Cups

Best attempt at 2.5 scoops, thought I should call it there.

#elbowlever #dryscoop #challengeyourself #popeyesgrandeprairie #magnumathlete #magnumsupps #crochold #challenge #ifbbprofitness #ifbbproleague #fitnesscompetitor #fun #preworkout #shakercup

Some skills I am working. #skillspractice #weari

Some skills I am working.

#skillspractice #wearingpink #fitnesscompetitor #fitnessdivision #ifbbprofitness #juniorfitness #coach #acroskills #crochold #elbowlever #funkyforearmstand #handstands #inversions #forearmstand #scorpion #sarahmariebikini #magnumsupps #magnumathlete #popeyesgrandeprairie

🧐 𝑈𝑛𝑑𝑒𝑟𝑠𝑡𝑎𝑛𝑑𝑖𝑛𝑔 𝑡ℎ𝑒 𝑊ℎ𝑦❓𝑆𝑡𝑎𝑟𝑡𝑠 𝑤𝑖𝑡ℎ 𝑌𝑜𝑢 and Your Motive.

I sat in on Matthew Bain's Mental Performance session today. It was an extremely interesting presentation.

In part of the presentation, he explained that why is your motive and goals are your what.

Last year, my coach Ernie Stewart asked me about my goals and to really think about my deep rooted why.

Figuring Out Your Why

❓Why is derived from:
* Past experience
* Goals - knowing what you want to accomplish and then dig deeper for your why
* It is a process of self-discovery and self-awareness
* A formulation of upbringing and life experiences

WHY I DO WHAT I DO
🤔 My Why ❓ for Coaching Females and pursing a side hustle as a Professional Athlete.

🄿🄰🅂🅃 🄴🅇🄿🄴🅁🄸🄴🄽🄲🄴
When I was young I had social anxiety and I didn't speak in public. I still played on numerous sports teams and had good grades, but I only ever had 1 or 2 close friends until I was in Grade 8.

In Grade 8, I started forcing myself to ask one question per day in class and I made a group of friends that I still keep in touch.

🄼🅈 🅆🄷🅈 🄵🄾🅁 🄲🄾🄰🄲🄷🄸🄽🄶 🄵🄴🄼🄰🄻🄴🅂
My Why for coaching a Girl Power group and females is to help girls and women believe in themselves and in their abilities. I want to help females feel empowered, competent, and confident.

🅼🆈 🆆🅷🆈 🅵🅾🆁 🆂🅸🅳🅴 🅷🆄🆂🆃🅻🅴 🅰🆂 🅰 🅿🆁🅾🅵🅴🆂🆂🅸🅾🅽🅰🅻 🅰🆃🅷🅻🅴🆃🅴
Because I was so shy I was afraid to stand out, so I feel that I never reached my true athletic potential, so now in my 30s it is my goal to see exactly what I am capable of as an athlete.

True potential is the fullest expression of your attributes.

Knowing your why is an excellent source of motivation to keep you working towards your goals, especially during these challenging times.

#yourwhy #findmotivation #findyourwhy #mentalperformance #selfdiscovery #diggingdeep #athlete #career #goalsetting #motivation #whyidowhatido #coach #personaltrainer #fitnesscompetitor #fitnessathlete #ifbbfitnesspro #ifbbproleague #sarahmariebikini #bebron #magnumathlete #magnumsupps #popeyesgrandeprairie

It feels so good to be back in the gym working wit

It feels so good to be back in the gym working with youth!
I'm very excited to be a part of team @elev8hockey !!

🤸‍♀️💪Junior Fitness (competitive level) is starting back up Tuesday and/or Thursday from 4pm-530pm

😅🤸🏽💪4Fun Junior Fitness (girls and boys) Tuesdays from 6pm-7:30pm

💪🧠 Optimal Athlete Training
Monday from 4pm - 530pm
1 hour Workout and 30 minutes of Mental Performance

I am working with Matthew Bain, Sports Psychologist, he is supervising me for the Mental Performance Consultant designation through the Canadian Sport Psychology Association.

#youthtraining #youthmentalhealth #physicalactivity #fitness #juniorfitness #sports #mentalperformance #training #elev8 #ifbbfitnesspro #ifbbproleague #athlete #athletetraining #fitnessfun #magnumathlete #magnumsupps #bebron #sarahmariebikini #popeyesgrandeprairie

🔑 αℓωαys sταy cσαcнαвℓє🔑 One

🔑 αℓωαys sταy cσαcнαвℓє🔑

One of my personal goals is to remain coachable. 🌱📖

🅱🅴🅸🅽🅶 🅲🅾🅰🅲🅷🅰🅱🅻🅴
- Be open to learning
- Accept corrections and act on them
- Leave out what you know, and listen to advice or feedback

There are lots of conflicting data, information, opinions, and theories, so it is important to evaluate information and advice. 💡💭 🤔

乡ᴇᴠᴀʟᴜᴀᴛɪɴɢ ɪɴғᴏʀᴍᴀᴛɪᴏɴ乡
✨Everyone and every situation is unique.
What works for one person may not work for another.✨

- Is the message consistent with past information I have received?
- If it isn't then I will look into it further.
- Do I clearly understand the message?
- Does it seem safe? If so, I will give it a try and see how it feels for me.

🤔乡єvαℓυατiทg sσυrcє σƒ iทƒσrмατiσท乡

🔎 Where is the person's information coming from (textbook, tv, documentary, magazine, another person, research article, etc.)

😊💡 Person - consider their experience, education, certifications, and possible intentions.

📜If the information is based on Research:
- one study doesn't prove anything
- a study can suggest certain findings
- have the results been replicated
- sample size
- peer reviewed
- accepted by the field
- who funded the research

🌱 Learn, grow, and see what works best.

#coachable #growthmindset #growth #knowledge #learning #listen #beopen #openminded #understand #research #mentalperformance #learn #try #grow #magnumathlete #magnumsupps #sarahmariebikini #bebron #popeyesgrandeprairie #mindset

乡𝕊𝕥𝕣𝕖𝕟𝕘𝕥𝕙 𝕋𝕣𝕒𝕚𝕟𝕚𝕟𝕘 𝕗𝕠𝕣 ℂ𝕙𝕚𝕝𝕕𝕣𝕖𝕟乡

I just completed a Children's Fitness Coach certification and I found the content very interesting. One chapter talked about children and weight training.

💪 Evidence suggests it is safe for children to weight train. 🏋️‍♀️🏋️

乡Benefits乡
乡⬆️ strength and balance
乡⬆️ self-esteem
乡⬆️ Cardiovascular health
*However, for children it has minimal affect on muscle hypertrophy (growth)*

Strength gains in children are not due to muscle hypertrophy (growth) like it is or can be for adults.

Strength gains for children are mostly dependent on increased motor unit:
乡 Activation
乡 Coordination
乡 Recruitment
乡 Firing

The focus during children's fitness should be on motivation, instruction, and fun as children are not likely to gain the same benefits of strength training as seen in the adult population until they hit puberty.

Class sizes with a ratio of 1 instructor to 10 children are typically seen because when children train, exercises needs to be supervised to ensure proper technique, exercises must be age-appropriate, and safe.

❤️ ✏️ One of my favourite drawings I have every received.
#childrensfitness #youthtraining #gym #strengthtraining #kidscoaching #fitness #fun #weighttraining #strengthtrainingforchildren #kidscoach #bebron #magnumathlete #sarahmariebikini #popeyesgrandeprairie

🐊 Croc cast to Funky Forearm Stand then switch

🐊 Croc cast to Funky Forearm Stand then switch Forearm.

#crochold #funkyforearmstand #elbowlever #armbalance #inversions #fitnesscompetitor #skillspractice #skillstraining #juniorfitness #ifbbfitnesspro #ifbbproleague #npcfitness #cpafitness #training #athomeskills #popeyesgrandeprairie #magnumathlete #bebron #bestrong #sarahmariebikini #practice

Building Self-esteem and Grit in Youth 🙌 Shift

Building Self-esteem and Grit in Youth 🙌

Shift the focus from their appearance to their abilities.

✨ Focusing on what a person can do helps to build a strong self concept.✨

If someone is only praised for their looks, physique, or attire their self-esteem can become linked to appearance. 😍

👏 Instead praise effort and learning🙌, and this will encourage passion and perserevance. 💪🤓

#coach #coaching #youth #mentalperformance #praise #effort #learning #positivereinforcement #focusonabilities #juniorfitness #youth #athletetraining #passion #perserverance #performance #kidscoaching #fitnesscompetitor #fitnessathlete #truepotential #ifbbfitnesspro #npcfitness #cpafitness #bestrong #bebron #popeyesgrandeprairie #magnumathlete #magnumsupps #sarahmariebikini #mindsetmonday

🔥🙃 Scroll to see my Skills Practice warm-up.

🔥🙃 Scroll to see my Skills Practice warm-up.

✳️I always start with some cardio so my muscles are warm and then I do some dynamic stretches specific to the skills I will be working.✳️

#skillspractice #skillstraining #skillscoach #warmup #cardio #dynamicstretching #bendypractice #bendyback #fitnesscompetitor #ifbbfitnesspro #ifbbproleague #gymnasticscoach #cpafitness #npcfitness #juniorfitness #bebron #popeyesgrandeprairie #sarahmariebikini #magnumathlete #magnumsupps

🤓📖 "When the student is ready the teacher wi

🤓📖 "When the student is ready the teacher will appear."

✨Scroll to see how I got into the pose.✨

I was reading yesterday and came across the above old adage. It really hit home with me because last week, I was speaking to the local Sports Psychologist, who pioneered Mental Performance services in my area, he inquired if I had ever considered pursuing the Mental Performance Consultant designation through the Canadian Sport Psychology Association.

With all this chaos and change happening, speaking with him was perfect timing for me.

Under his supervision I will be able to use my Master of Science degree in Psychology & BA Psychology and pursue my passion in Mental Performance and work with teams and athletes to help them with goal setting, pressure, fear, regulating emotions, etc.
(This profession will still allow me to compete in fitness, coach Junior Fitness, instruct group classes, and personal train), bringing all my passions into one job. 💛

I am very excited to be able to start this new journey.

#change #growth #mentalperformance #newbeginnings #opportunity #optimistic #newtimes #psychology #journeyoflife #athletetraining #athlete #forearmstand #studytime #athomeworkouts #yogaposes #newjourney #fitnessinstructor #personaltrainer #coach #bebron #popeyesgrandeprairie #sarahmariebikini #magnumathlete #proathlete #ifbbfitnesspro #ifbbproleague

🌱 Life Begins Where Fear Ends 🖤 #mentalperf

🌱 Life Begins Where Fear Ends 🖤

#mentalperformance

Fear Failure
- Fearing failure because of what others might think.
- Also, it is disappointing to underperform.

💭 All you can do is prepare and train correctly to bring your best.
- Have a short term memory for failures.
- See failures or underperformaces as a learning opportunity and move on.

Fear Winning
💭 This is a battle from within, some may feel unworthy of success or scared of the spotlight.

Consider this, why not you, why not now.

👑Develop a sense of deservidness, you trained, you worked hard and intelligently for this positive outcome.
⭐🏆 Do not limit yourself to small goals, don't underestimate your abilities.

Information from The Champions Mind.

#fear #championmindset #athlete #mindsetmatters #lifebeginswherefearends #prepare #train #try #whynotyou #whynotnow #youdeserveit #bebron #battletorn #popeyesgrandeprairie #magnumathlete #magnumsupps #sarahmariebikini #goalsetting #opportunity #optimistic

When I first started competing in fitness, feedbac

When I first started competing in fitness, feedback I got from the judges is my flexibility was really good, but I need to improve my strength moves, so I have worked really hard to improve my strength.

💪 Here are two of the Push-up Combos I've been working.

💪 Last video is some conditioning my coaches have given me to improve my push-ups and become more explosive.

4 sets
👉 High Plank - 1 minute
👉 Hand Release Push-ups
(as well as Deficit Push-ups - not in video) - 10-20 Reps
👉 Kneeling Fly Push-ups
(5-10 reps)
@bronfitnessapparel

#pushups #pushupvariation #mandatoryskills #supermanpushup #aframepushup #flypushup #fitnesscompetitor #fitnessdivision #workinprogress #strength #bestrong #ifbbfitnesspro #ifbbproleague #npcfitness #cpafitness #improvepushups #highplank #handreleasepushups #kneelingflypushup #improvementseason #bebron #battletorn #popeyesgrandeprairie #magnumathlete #magnumsupps #sarahmariebikini #workingonmyfitness

Trying to pick some new skills to learn for my 202

Trying to pick some new skills to learn for my 2021 routine.
Eventually I want to be able to hold a no handed chest stand.
#handstand #cheststand #scorpioncheststand #routine #skillprogress #inversions #handstandjourney #handstandaddict #ifbbfitnesspro #npcfitness #cpafitness #fitnessdivision #juniorfitness #coach #skillstraining #practice #planning #2021goals

🤓📖 Learning new skills can be extremely time

🤓📖 Learning new skills can be extremely time consuming. ⏳😵

To make sure I am being efficient with my time and energy, I have started using Deliberate Practice.

Deliberate Practice involves the following:
1. Clearly define your stretch goals
2. Full concentration and effort during practice
3. Immediate and informative feedback on the skills performed
4 Repetition with reflection and refinement

✔️📜 Stretch Goals
Set goals a level of challenge greater than skill level.
- 🤔📜 I wrote out all of the skills I would like to accomplish this season.

🤸‍♀️Practice
- I created a skills practice schedule.
- During practice I fully concentrate on the skill I would like to achieve.
- I think about what I need to do to perform the skill properly.
- Visualize myself performing the skill properly.
- Video to see my form.
- If I was unsuccessful, I think about what I can do to improve my performance.

🤔💭 Reflection
- Immediately after performing the skill think about what went well and what improvements can be made.
- Use feedback and try again in problem solving mode. 🕵️‍♀️
- I have a Skills Coach to also provide me with additional feedback on what I can do to improve.
- 🔑Remain Coachable 🔑 being open to feedback from your Coach is very important for growth. 🌱

Information on Deliberate Practice from the book Grit by Angela Duckworth
#deliberatepractice #mindsetmatters #mindsetmonday #learning #newskill #mentalperformance #practice #growth #remaincoachable #stretchgoals #goalsetting #schedule #focus #effort #reflection #progress #handstandjourney #ifbbfitnesspro #ifbbproleague #cpafitness #npcfitness #fitnesscompetitor #fitnessathlete #athlete #coach #bebron #popeyesgrandeprairie #magnumsupps #magnumathlete #sarahmariebikini

How to Build a Booty 🍑 Hip Thrusts - works ha

How to Build a Booty

🍑 Hip Thrusts - works hamstrings and glutes
🍑 Frog pumps 🐸
🍑 Romanian Deadlifts - works hamstrings and glutes
🍑🍗 Dumbbell Front Squats - primary muscles worked are quadriceps (front of thigh) and glutes
🍑🍗 Reverse Lunges (do both sides) - primary muscles worked are quadriceps (front of thigh) and glutes

One of my long standing physique goals is to get that hamstring-glute tie-in !

#beachbums #glutes #glutesworkout #glutesfordays #exerciseideas #hiptrusts #frogpumps #rdl #romaniandeadlift #dumbbellfrontsquat #reverselunges #legday #bebron #teambron #battletorn #magnumathlete #magnumsupps #popeyesgrandeprairie #sarahmariebikini #beach #bootygains🍑 #bootygainsinprogress #goals #hamstringglutetiein

✨Skill Progress ✨Split Leg Elbow Lever 180 Tur

✨Skill Progress ✨Split Leg Elbow Lever 180 Turn (not quite there yet, but getting better).

#skillprogress #skillspractice #learning #work #elbowlever #armbalance #splitlegarmbalance #gettingbetter #trickyskill #ifbbfitnesspro #ifbbproleague #ifbbfitness #npcfitness #cpafitness #teambron #battletorn #bebron #sarahmariebikini #popeyesgrandeprairie #strongtothefinish #magnumsupps #magnumathlete #athomeworkouts

#mindsetmonday How and When to Use Social Compari

#mindsetmonday

How and When to Use Social Comparison

🧠 Our brains are biologically wired to compare ourself to others. 🕵️‍♀️
👉 This allows us to bench mark (see how our attributes stack up).
👉 Some people enjoy the competition and are motivated by it.

☣️ However, Comparing Yourself to Others can be a Toxic Behaviour. ☣️
Our brains can start to feel bullied. It's hard hearing how awesome other people are all the time.

⚠️ When to stop! If you start feeling jealous, doubting your own abilities, excessive comparison, or having negative thoughts. ⚠️

💛 Know you are good enough.
💭 Reframe thoughts (stop a negative thought, think why it is irrational, and replace it with a positive thought).
💪What a person lacks in talent can be made up with hard work. Someone who works hard can surpass an athlete with natural talent who doesn't work as hard.

Information from The Brave Athlete
Calm The F*ck Down by Simon Marshall

Photo credit @byou.lifestyle.photography
#mindsetmatters #truepotential #socialcomparison #comparison #athletetraining #mindset #athletedevelopment #youaregoodenough #reframethoughts #hardwork #positivethoughts #ifbbfitnesspro #fitnesscompetitor #npc #cpafitness #ifbbproleague #coach #trainer #competition #braveathlete #bronathlete #sarahmariebikini #popeyesgrandeprairie #magnumathlete

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