HOW WE ROLL – Michele John

Posted on September 4, 2011 by


These Genesis Coach ‘How We Roll’ articles are made up of two parts so you get full disclosure.  The first part is a diary in the ‘day of the life’, and the second is a set of interview questions that the coach will answer.

A “normal” day in my current life (working with crime victims, being a GT coach and personal trainer):

 5:00 am: Wake up!   Weigh, journal, put on workout gear and hit the floor (meditate for 11 minutes).   I give myself a couple of minutes to transition by downing a one scoop shot of protein (chocolate is my “go to” flavor for pure shots).  Then I begin my H.I.T workout during which I down my first 24 ounces of water.

 6:00 am -7:00 am:  I make a protein and fruit smoothie (frozen strawberries, blueberries, banana, avocado, baby spinach, water and GT Vanilla Protein Powder).  I split this in half and have part for breakfast and the other half for my mid-morning meal.

 9:00 am:  I consume the other half of my smoothie for my AM mid-morning meal and more water.  I tend to have protein shakes for my first two meals of the day as they are fast, nutritious and I can make them as calorie and nutrient dense as I need it to be depending on my day in Rotation!   This is especially important for me as I may have to run to court, meet a client, be part of a conference call, coach or person train.  Smoothies travel really well.

 9:00 am to 11:30 am:   By this time I have my first 50-60 oz of water down.    At 11:30, its lunch time and I have albacore tuna mixed with “All Good” mayo (GT recipes), a bowl of leftover roasted veggies and half an apple.

 11:30 am to 12:00 pm:  I use my lunch time to return emails and phone calls to my GT coaching clients, post to Facebook and send some Tweets.

 12:00 pm to 2:00 pm:  Continue working on whatever the day brings me in regards to crime victims.  I continue to drink water so that I am now at 80 ounces down.   Several trips to the ladies room, but I use this time to get the blood pumping in my body and each time throw in some body weight squats or incline pushups in the privacy of the bathroom.  Sounds funny…but it works.

 2:30pm is PM meal time which is 6 oz of baby carrots, 6 oz of chicken breast, ½ apple and 20 ounces of water.

 2:30 pm to 5:00 pm:   Continue working with crime victims, courts, etc.  Wind down on water until dinner.  Change into workout gear and get in my work out of the day.

 6:00 pm to 7:00 pm: make dinner, tonight its sockeye salmon with herbs and lemon on the BBQ, I throw on some additional veggies on the BBQ (bell peppers, zucchini, tomatoes and onions with a drizzle of olive oil and seasonings) and top it all off with a “trough” of salad.   I finish the last 28 ounces of water.  Return more emails and a coaching session for GT client.

 7:00 pm to 9:30 pm:  I make a cup of tea, catch up with my husband on his day and our life and work on weekly personal training plans for clients.

 9:30pm: Bedtime! I tend to read for about a half an hour (currently reading a book on Ashtanga Yoga and the Omnivore’s Dilemma), then I drift off to sleep…and next thing I know is it is morning again. 

The Interview: 

1. What was your greatest challenge when you began your Transformation?

Journaling!  Without a doubt and I know I am not alone.  Hitting the macro goals, not going over, or under is challenging.  I felt like it was a part time job for sure.  Each evening I would enter in what I wanted to eat, adjusting quantities and then finally completing that days menu.   It definitely gets easier with time.

 2. What kept you going?

How I felt (and feel), without a doubt.  I began sleeping through the night, my skin improved, my moods leveled out.  I began to see the cause and effect of eating clean and then “going off the reservation”.  My knees, which both have Grade 3 arthritis in them, became pain free when I ate clean and then if I ate junk, POW, they felt like I was running on bruised bones.  From the vanity side, I liked the changes that I saw in my body, I enjoy wearing clothes that didn’t fit before.  The final piece that kept me going and keeps me going, is my coach, Sheri.  I love that she understands what I am going through in the process, as well as life’s little challenges and how clean eating supports that.

 3. What advice would you give someone just starting a Transformation?

First is…Progress not perfection!  This is a lifestyle and not a dash to drop 20 lbs.  Be patient and kind to yourself.  And finally, I love the saying…I never said it was going to be easy, but I did say it was going to be worth it!

 4. What aspect of Transformation continues to challenge you?

Elegant thinking!  Eating, drinking, resting and exercising I can do without even thinking.  What really challenges me is how I see myself, how I think others perceive me, trying to be all things to all people.

 5. How has Transformation improved your Life? 

I am, without a doubt, a better version of me.  I take better care of myself, mentally and physically.  I realize I am a role model to friends and family in my life and I love seeing them make little changes in their life, because of how I have changed.  I am kinder…to myself, and others.

 6. What is your current favorite food or meal? 

Ok, this is funny, but anything David cooked at our coaches training…man that guy can cook!  My favorite all time meal is an elk steak (medium rare) with a little fresh ground pepper and minced garlic, yam chips (yams sliced thin mixed with melted coconut oil and baked), a big salad that includes avocado, fresh tomatoes and dressing made out of olive oil and fresh squeezed lemon juice, and for dessert, iced cold watermelon.

7. Do you have a current favorite way to work out? 

Absolutely!  Music pumped up so if I am singing along I sound good.  I love free weights, TRX, sandbags and weighted medicine balls.  The only thing that makes a workout better is if I get to work out with Alan, Lauren or Rosanna.

 8. Whatʼs your favorite workout music? 

Classic rock, 80’s and dance music.  My current playlist has Beyonce, Lady Gaga, Timberland, Foreigner, Queen, Shinedown, George Thorogood, Eminem, Prince, Dr. Dre, Metallica, Gwen Steffani, Led Zeplin and Far East Movement.  I am all over the place…it just have to have a great beat, make me want to move or workout harder and sound great cranked up!

 9. Do you have any goals for the next year?

Oh yeah!  My goals are to spend my time doing what I am passionate about:  GT coaching, personal training and my newest love, yoga.  I want to start competing in triathlons and possibly a Tough Mudder event. My final goal, which is hitting my goal with GT…as sometimes being absolutely, invincibly, fabulous can be scary!

10. What inspires you?

Meeting all of the incredible coach candidates in our training, and the other GT coaches.  Seeing their completed transformations is awe inspiring.  Working with GT clients and watching their transformation work pay off.  And finally, my family: Alan, AJ and Lauren.

Posted in: HOW WE ROLL