Robert Vicencio: And welcome to another episode of Six Pack Before 50. I have an amazing guest with us today and another old friend of mine from Hong Kong, Michelle. Michelle, thank you for joining us. Can you just introduce yourself and tell us a little bit about what you do?
Mi 小雪: Hi, Robert. Thanks for having me here. So first of all, to take you back, I kind of introduce myself. I think most people think my fitness journey is kind of coming from a fitness passion, but mine is actually trust me, it's coming from a breakdown and coming from a depression. So let me take you back to 2007. That was the moment that I came back from San Francisco to Hong Kong. And I think if you still remember, that was the moment just in time with financial crisis. And I was working for forest industry and you know, that was the most tense, high stress environment. So that was the moment that hit me. So I had a surgery at that time because my body simply calling me like enough. So what happened? Like my body is having a surgery and after that surgery, I got a calling and that calling is God, like calling from my inner voice. is that really the life I want? So what happened? I quit that industry and I met a trainer, personal trainer, and that was the, that was everything start to shift. I used to have the worst health condition, like insomnia, skin problem, digestive issue, everything you name it. So, And that was hit me so much because my body just no expectation, no dramatic expectation. My body start improving. Like that was start to face started to fade. So, and I was telling myself, if this could change my life, but just having my body start moving, what could it do for someone else? So I truly believe that was my true purpose, not just building the bridge for myself, but having to build a bridge for others. So that was my startup. And then right now,
Robert Vicencio: Well, that's a really great, yeah.
Mi 小雪: yeah. And that was a truth because I was very much an introvert. And for someone to think about to get into a new, to the industry, to a fitness industry, probably looking for someone with charisma, extroversion, but I'm very shy. You know, I don't know what to do to start up. So in order for me to start the industry, I obtained a nice certification within my first two years just to make myself being outstanding. And then I started to think about, I need to spread the word of fitness. So that's how I start my fitness journey. Yep.
Robert Vicencio: Great, okay, and so why don't we go along with that journey of yours. And so just to recap, it really came from, as you said, from a health condition, something to do with your physical
Mi 小雪: Mm-hmm.
Robert Vicencio: body. You realized you've got to change. And if you don't change,
Mi 小雪: Mm-hmm.
Robert Vicencio: something's gonna go wrong, right? So I think a lot of people, are maybe in this same scenario as you. So I wanna ask a question.
Mi 小雪: Mm-hmm.
Robert Vicencio: As you said, you obviously, one, you've moved from San Francisco to Hong Kong, right? So you changed your environment. That's number one. But was there something else that, you know, besides the health condition and the operation, what made you hone in on saying health is now going to be my number one? What was that? You know, was there something, a trigger or a day you remember you said, okay, from today, I'm going to change my lifestyle.
Mi 小雪: Truly what I just mentioned because I was like, just by moving my body, like I don't have any expectation. I don't thinking about having a hot body. It's just that I want to spread the word of fitness, try to think about, I want to help someone else because I know how depressed a person can be when they suffer pain, when they can never able to have a quality sleep or they always think about emotional depression, you know, affecting. the constipation like issue, you know, that was the worst pain for most people. And I truly, I want to start helping people. Yeah, that's, I think that's simply just so simple with that intention.
Robert Vicencio: Okay, so you got the certificates, you got your, say, fitness certificates. What was the next step for you in this journey? What made it more real in terms of helping people?
Mi 小雪: I think, at that time, I think I want to make myself step into the new industry, but of course someone knew what else can you do just to make yourself easier to kind of start your career? So I kind of pushed myself into a very uncomfortable place, which is joining a bodybuild competition. So I think that's my biggest fears because you have to wear a bikini high heels and face the public, you know, But I made it through. So what I'm trying to say is every ordinary people, also have that extraordinary version of themselves just waiting to be ready to be unlocked. So, and that's how I start rewriting my story.
Robert Vicencio: That's great. So every ordinary people has a, an extraordinary version
Mi 小雪: extraordinary.
Robert Vicencio: of themselves. I really liked that, Michelle. That's a, that's a good way to, to put it. So,
Mi 小雪: Mm-hmm.
Robert Vicencio: so can I ask, what do we talk a little bit about that competition you did? And what was the
Mi 小雪: Mm.
Robert Vicencio: physically like, of course there's the mental side, but physically what did you have to do to get into that zone?
Mi 小雪: Okay, first of all, I never watch about this kind of competition and so happened because the person that I'm being with, he also joined a competition, which is your friend. And I think it's very encouraging and it's more important to be someone next to you that keeping you motivated and at the same time, walk through the journey with you because I have no idea
Robert Vicencio: Bye.
Mi 小雪: what the step I should going through and I just have to keep looking at research. or asking someone who already did the competition as an advice, but still, everybody just different. You just have to walk through the journey on your own and try on and errors because you just, on the other hand, you have to go for the self assessment because everybody turns out different. You have to check with the body response and the mind and be prepared upfront. There will be all kinds of possibilities and don't be afraid to fail because you will fail at some point. So when you see something is failed, go back and change another method. It's okay. I see people, sometimes they feel like, they fail and they're afraid to tell people, you know, what have they done and then causing the result. I mean, it's okay. People learn from you. You learn from yourself and always there's a better way to keep yourself improving. think that's one of the thing is the best is the journey. I think it's the journey is the most exciting part.
Robert Vicencio: I completely agree with you. So let's talk about that journey again, just still focusing a little bit first on, that competition. So how many months did you have to prepare? What was the kind of like, um, you know, diet and, and physical training you put yourself through to get to that? level that day when you showed your entered the competition, wore the bikini and said, I'm really proud of where I am today. How many tell us a bit more of that journey to that day.
Mi 小雪: Actually, okay, first of all, I think it's the mindset you set in your mind upfront. Because when you set your goal, you will do whatever it takes to get to a champion. Of course, you're not expecting to get champion for the first time, but your mind has to prepare for that, the person you want it to be. know, once you set the person you want it to be, it's like all of attraction. Your action, your feelings, your plan, your time, you put everything into the time zone to work. to work toward your goal. And then the next one is consistency. Because some people in the process, they were like, my God, is something that hurting you the most maybe emotion? Because I still remember at that time I lost my iPhone because my body just weakening and my emotional expectation is not the way I wanted to be. And I start absent-minded. and I lost this and when I walk my leg is like vulnerable. I think a lot of time is psychological challenges as well as
Robert Vicencio: Thank you.
Mi 小雪: physical challenges. Yeah. So I still remember in that moment, just lucky I have the partner to work with me. So it's kind of keeping you motivated and keep you along with the right track. So to do it alone, I think it's very difficult because I have no idea what to do to step in on the stage. And even if you watch the movie or watch the program, there's still a lot of information behind the stage that you need to know the tip before you step on the stage. You know, behind the stage is like a long practice, a drilling, but on the stage, maybe just one minute. it's everything is beyond, it's behind the stage that you have to be really well prepared for yourself.
Robert Vicencio: Sure. And what was the kind of diet you had to go on to give us a bit of the diet and the training program you put yourself through?
Mi 小雪: I think I'm lucky because I have been training through my teaching and through every day. So it's not like I have to do a very intensive, short-term or the program. I have been doing a good foundation along the way. It's just that toward the three months period, I do more intensive, more focus. And I think the focus is the key because there's a lot of temptation every day. Your friends call you or there's a buffet or drinking, but lucky I don't drink. lucky I'm not having a big craving on temptation, like no snacks. So on the diet part, I think just as simple as possible is just chicken with nothing on it and water and simply just clean. But I think it's more easy once you have set your mindset that, okay, I need to do whatever it takes to become champion. Then actually my journey is so much easier. But The first few days, of course, is hard because it's the adaptation on the transition. But later on, it's actually getting very easy. Once you have your mindset, things is very committed. Yeah. And lucky, I'm not a socialized person. Like I don't really go out. I don't go parties. So that may make my life so much easier. Yep. And the diet part.
Robert Vicencio: Right, okay, so yep, keep going.
Mi 小雪: No, no, no. Actually, my diet part is just as simple. Actually, honestly. After like 10 years later, this is actually my real life nutrition. Like today, because I have six cats on my own, and sometimes I feed them like the chicken meat, and that's exactly what I'm eating every day with two eggs, avocado. And if I have to join competition again, I think I can certainly just do another champion. But of course, I need another motivation for me to push me to there, because it's like... I think this space of my life is totally different. I'm more concerned about how I perform from inside out than just external image this day.
Robert Vicencio: Okay, let's get into that a little bit. But before that, so let's just recap. So you're saying right now, your diet, let's talk about Michelle today. Yep, let's talk about Michelle today. Let's move into that. you're saying you have six cats, and
Mi 小雪: Mm-hmm.
Robert Vicencio: you live with six cats. Wow, that's a lot of cats. I'm a dog person. So and then you feed them chicken. So you might as well also eat the chicken, but you also have avocado. What else
Mi 小雪: It's like.
Robert Vicencio: is in your say daily or weekly kind of diet. What else do you eat? Do you eat like noodles? Do you get some pastries or bolobo or something? Yeah, tell me.
Mi 小雪: But you know what, like during the competition years, because my body gets so sensitive about doing this like peak shape, peak form, but these days I become more balanced. And when I'm more balanced on my own, I'm very disciplined. I don't even have craving. I cut down like sugary, know, pastry, everything that is supposed to be temptation. I have no problem at all. know, even though I eat two eggs, avocado and a chicken meat, I'm just very satisfying and also with the
Robert Vicencio: me.
Mi 小雪: lowest cost that I'm living above the market and I don't even drink, but this become my natural, it become my forever routine. And I know it's boring for most people, but to me, I love it because my body love it. And once I get into more balanced diets, actually my body become the best shape ever. Actually right now I have the best shape ever. Like I don't have to look like six pack all the time. But my clients see me, they feel like this is my best shape in life because I have client that for 20 years already and they see me from time to time, my changes and they love and I actually look more younger and more vibrant after the 10 years, 12 years. Yeah. Yeah. I think staying balanced is the most important because don't get yourself into starvation mode because when you get starvation modes, you get dessert or you get snack. you become craving and then it becomes sensitive and puts your insulin too. But now when I go over people, they are impressed that I can eat everything. And they thought I only eat salad or try to be at like a six pack champion lean diet, but no, I eat everything. And then my body get into a very balanced mode. And actually spiritually is very important too, because you need to be, your inner child has to be happy. You don't want to like cut down this and that and your inside is like, I have to cut this. No, but right now I eat everything and my body just staying the best ever. I know it's weird.
Robert Vicencio: Okay, so let's break that down. That's interesting. So first of all, generally you're saying as a normal diet, you'll have your chicken breast, your avocados, your eggs. on a normal day, you're quite simple in what you eat, right? You're not eating right every day, for example, correct? But what you're saying is when you go out for a meal, you're not being picky. You're allowing yourself to enjoy.
Mi 小雪: No.
Robert Vicencio: whatever food there is. Is that right?
Mi 小雪: Correct, correct, correct. And
Robert Vicencio: Okay.
Mi 小雪: I don't have to cut down the things that I love the most. Let's say I love spicy, I love cream sauce, love Cabanera, I love pizza, everything, right? But on the normal day, I don't have the craving. But so when I go out, I just allow myself, like I eat everything and just enjoy with the company I'm being with. then when I come back, my body just stay the same and even look better.
Robert Vicencio: Got it. So for those, look, I guess, Michelle, for those out there, you know, you've gone through this process. You've found your balance. You've hit, let's say, a both physical, mental and spiritual level. But I'm sure there's a lot of
Mi 小雪: Mm-hmm.
Robert Vicencio: people out there that haven't reached that level. And if they do eat one, you know, crazy meal they're keep eating like I guess there's a lot of people there maybe without your discipline or without your habits your good habits so I guess the question to you is you know what could what would you suggest in terms of for those who want to get there and find it difficult to be consistent is there any advice you can give them that you could share to try to mentally get into the zone or that helps with their physical and spiritual.
Mi 小雪: Okay, first of all, I teach my student because we have to be human, right? You I know most people, the hardest thing is to get started and to keep persistent and keep consistent. That is the hardest. So like this month, I am having my clients, let's have a commitment. We do it together. What is the one thing that you want to make a change? You can do it to stay consistent just within this January for this month. Let's do it together. So everybody will come up with something like some people will say, I want to, I always have craving at four o'clock. I want to eat snack. I say, okay, let's start with this. So the other one I said, okay, they realize they don't even drink water. So now, okay, let's start with drinking more water. So what I'm trying to get them to get started is start having something is about changing for yourself to test out whether you can do it or not. Don't be too harsh. Don't do something like, let's say someone like to smoke, right? Okay, from now on, stop smoking. We have to be human to do it. So start something that, start from a little by little and then, and then just try to see how you feel about that little change. If they can start doing this little change, then slowly start another change. And after they already adapt the changes, they don't feel so bad anymore, but they will slowly see something is benefit them. Like let's say they cut sugar, they love dessert, right? So they start not to stop dessert. but not just try to crave for chocolate or don't try to buy snack to put at home. Stay away from watching them. So I just try to teach them how to slowly make the changes through the feeling of adaptation or just try to know about themselves. And I said, if you eat dessert, it's okay. Just make an honest appraisal. It's okay. We are human, right? So we do that for the first phrase. So after the first phrase, if they are okay, and then it's okay to be cheated, be honest with yourself. Then the second phrase, okay, now you start feeling, no, snack is actually okay. Then move to next. What is the next commitment that you can do? So start adding a little, a little like slowly, but not doing everything all at once.
Robert Vicencio: Got it. So basically small steps turn into big steps, right? And
Mi 小雪: Correct.
Robert Vicencio: what do you have for people? What do you say to people that maybe during, say they've set a goal for one month, let's say they make a mistake and they eat something that they shouldn't have. What's your advice to people when they maybe stumble or, you know, do something they shouldn't have done. How do they get back on the wagon? How do they get back on track?
Mi 小雪: okay. Here is my advice. Okay. Let's say consider, okay. Use six pack as an example, right? So,
Robert Vicencio: shop.
Mi 小雪: let's say the person who wants to achieve a six pack, first of all, I will kind of consider, tell them, let's try to do it phrase by phrase because you will be have a time to have an upfront plan. Okay. You want to fat loss first, or you want to build muscle first, or you want to go back to a fat loss later or step by step because there are times that you just have to do assessment again from time to time, knowing it's okay to be different because everybody just responds different. So this is the first advice that I give. trial and error, keep doing assessment, do, do what is right for you, do what you can manage. If you failed, it's okay. Or if you think, this is another step that you want to go back to a maintenance break. It's okay too. This is my first advice. And second thing, think people also consider what they really truly want for the result. let's say for six pack, for example, if you want very lean abs, OK, let's say I get to the lean abs. So you might lose a lot of fat ratio. But is that something that you really want on your look? Because some people get into a really lean or top peak shape, they may not look good as they expected. Especially for me too, when I get to my peak shape, all my clients will make a judgment and they're not happy with my low, Michelle, you're too skinny.
Robert Vicencio: Right.
Mi 小雪: It freaked them out. So for me, I think you just have to do things that being human and if they make mistakes, it's okay to acknowledge that too. And I always have the three A, three A concept, allowance, allow yourself, allow everything that happened in front of you, acceptance, accept if you make a mistake, it's okay too. and appreciate. And also I add one more acknowledgement. So some kind, this kind of wording reminding yourself it's okay to fail.
Robert Vicencio: So that's four A's, right? So it's allow, it seems to be three,
Mi 小雪: 4A, 4A. Used to be 3A. Allowed.
Robert Vicencio: now it's four. Allow, accept, appreciate, and acknowledge. Is that right? Great.
Mi 小雪: and knowledge. Correct. Correct.
Robert Vicencio: No, that's really, that's awesome. That's awesome, Michelle. Let me ask a question from, now, you know, I've been talking to a lot of males and I wanna talk, as I'm talking to you as a female, when dealing with your body, let's say weight loss, and of course muscle building. Do you think there's a difference between a man building muscle and weight loss to a woman? And what's your perspective and what's your advice to women out there in terms of how to lose weight and gain muscle?
Mi 小雪: because the age group that I'm dealing with is more like an older age because for me I'm more toward the functional training this way. It's not like, oh I don't train young people. It's just that so happened my crowd is through the word of mouth and they are coming from having a knee pain or falling down and get serious injury or rehab. So the idea for functional training is more like a goal focus. In this case, it's more like I'm providing the fitness program with a clear purpose. So in terms of the weight loss or building muscle, I would just tell them, don't just thinking about having a 22 inches waist or lose your tricep or sex app. Think about how you perform from inside out because having the weight loss means our body has to get deficit, right? But why don't you think about building strong body? It's like for someone who came to me, maybe their obesity, they probably asking me to get, I want to lose weight. want to, I want to have a better body shape, losing weight is a long way to go. They probably have to have a big trade off. Probably have to cut everything on diet or, you know, have to consider sleep quality or your hormones changes factor is one of the consideration or your social life. You know that Sometimes not all the people can manage to take this trade off. So for me to consider a woman that have to have a good health, why don't you think about building
Robert Vicencio: you think about the...
Mi 小雪: a strong body, strong body, building muscle? Because when you build muscle, it depends what kind of program you're working, high intensity. But if you can handle the strong high intensity program, when you're building muscle, it also burn weight faster. So I
Robert Vicencio: Hmm.
Mi 小雪: think it's that's where you hire a right trainer, you know, to provide you a good program that might be perfect, maybe fit for that person who want a weight loss of, you know what, better body. So for me, I'm more into the functional training because like most people who come to me, most of them, they having, you know, a knee pain or lower back pain, or, you know, they hurt their hip joint or when they carry something that they hurt their back. So for me, my training is more focused on you know, how to teach them when you go to the airport, when there's no one else next to you, you have to learn how to carry a luggage without a guy helping you. So it's more like to regain confidence and regain independence when they have nobody helping. So recently I started to train not people with a group like they want to get healthy body, but a group of 92 and 96 age group. So, and I
Robert Vicencio: Wow.
Mi 小雪: think it's very, yeah, and so that's why you're very, very young. You're the youngest. in my network. So, and I noticed I helped them a lot in terms of emotional, emotion aspects, because they feel depressed, they feel they they feel insecure, that they feel they're dying, or they feel like they lost off a lot of ability. So functional training for them is definitely a way to go.
Robert Vicencio: Okay, so, okay, just to recap a little bit. So I'll work backwards. So when you're saying right now your functional training, which is what you're doing now or what you're focusing on is really helping the older senior people, not only internally, but externally, basically helping them to support them and help them build certain muscle or ways to improve their daily life movements. Is that right?
Mi 小雪: Correct, correct, Yeah.
Robert Vicencio: something like that. so, so look, just again, maybe the people listening to this podcast is from all age groups. So I guess, can I, can I make an assumption or maybe you can help answer this. There is a difference between women and men in terms of losing fat and training, building muscle. Is there a difference between women and men of all ages, not just your clients, but for you personally and for people younger than you.
Mi 小雪: Okay, first of all, I think because for the younger group, they probably taking a lot of consideration because they have more temptation in life. Let's say they have to go travel, they have to go to have a meet business meeting, social meetings, all the gatherings. So in terms of for them, it's actually harder to set a commitment because they excuses is a reason to stop the motivation. There's a lot. Or there's a strong motivation because they want to look good. So in terms of losing weight or getting healthy, when your question is asking, getting healthy?
Robert Vicencio: Okay.
Mi 小雪: OK. in terms of losing weight, I would actually put myself not to put that goal into immediate goal, but set it in a
Robert Vicencio: Thank
Mi 小雪: more long-term goal. and don't do it like just because, I have a friend who getting married, I need to be a bridesmaid in two months and I want to set a goal and I want to make sure I meet that goal. I don't see it's a good thing. Even it's a good motivation, but I want people to make that exercising, getting healthy is a long-term goal rather than just I want to do this in a month. am I answering your question?
Robert Vicencio: Yes you are. Yeah so basically get healthy. That's the bottom line for all ages
Mi 小雪: Yeah, Get healthy. Yes, yeah.
Robert Vicencio: just get healthy. It's not about losing weight or building muscle. It's get healthy. And then of course part of the
Mi 小雪: Mm-hmm.
Robert Vicencio: process by getting healthy is you will lose muscle and you will gain muscle. I'm sorry lose weight and gain muscle. Something like that.
Mi 小雪: Yeah, and I'm sure most of the people at different stage of life, they will envy to have part of the body that they have six apps of like six packs training, or they envy people with sculpted arms. I'm sure everybody have that at some point in their life. But because I was coming from the worst health condition ever, so I put less emphasis on my external appearance and I... putting more concern on working my body to fix my pain, to fix my body, working from inside out as my priority. So in this case, when I start the journey, I already have that health factor to begin with, rather than putting that mindset, okay, you want a cool look, I want a flash, I want you to have a beach photo, I want to wear a bikini. Of course, in my desire, my dream, my fantasy, of course I want to wear sexy bikini. but that's not where I started my fitness journey. So that's why it's not something that, oh, I kind of working back way. Right now, I'm sure I want to wear a sassy bikini now, you know, but fix your health, you know, get healthy first. And then once you get healthy, the rest will come.
Robert Vicencio: Got it. That's a great. That's a great closing. So look, we've got to we're going to go through some very quick questions here and just
Mi 小雪: Mm-hmm.
Robert Vicencio: to kind of add on. This is the last part of the podcast and you just give me like one word answers. Okay. So what do you prefer, crunches or planks?
Mi 小雪: So plank plank to begin with, crunches in between. So, okay.
Robert Vicencio: Okay. Okay. All right. That's good. That's good. Okay. Next question. Okay. You do both. Okay. That's even better. That's even
Mi 小雪: do both actually I do both because it's a different
Robert Vicencio: better. Okay. So which is harder for you to cut? Is it carbs or sugar?
Mi 小雪: for me, both is easy now because I cut both already. Like I don't
Robert Vicencio: Both of them. Wow. OK, great question.
Mi 小雪: cut everything. I don't cut everything. I eat when I still go out. But for me, I don't feel difficult. I don't feel a challenge when I have to cut it. But used to be I'm addicted to both. I'm addicted to carbs. I'm addicted to sugar. But my body
Robert Vicencio: Okay.
Mi 小雪: is naturally resist because they know it is harmful to my body. It's actually my body naturally resist them. Seriously. Yeah.
Robert Vicencio: Okay, that's a good question. That's good answer. I'll take that. Okay,
Mi 小雪: Mm. Mm. Mm.
Robert Vicencio: what's the best time for you to train? Do you prefer training in the morning or the night?
Mi 小雪: Okay, this is a tricky question because if you are talking about building muscle or high intensity, sometimes your muscle is the repair process is during the sleep. So I think it depends on the person. If the person telling me, oh, I have a very high stress of work and I have lack of sleep, then I will tell them, don't even start thinking exercise yet. Go to fix your sleep first, then start planning your exercise when you are less stressed. So for me, It doesn't matter day or night. It depends on the person and it depends on their purpose of the outcome.
Robert Vicencio: Okay, all right. Fair enough. Okay, fair enough. But what about you, Michelle? When do you like training?
Mi 小雪: Okay, I train honestly, since I teach every day, but I have to reserve my energy for others first. So for me, when I know kind of upfront my schedule, like I don't have to teach in my, in my daily life, I set a time that I do training on my own. But honestly, when I'm in a not so positive mood, or maybe I kind of a little depressed or down, I like to train that on my own when I'm in a down mode, seriously. And after I finished training, I'm actually feeling spiritually positive and very energized. mean,
Robert Vicencio: Okay.
Mi 小雪: this is one of the best things that when people say, I'm down, I want to stay home. I say, just come, trust me on that. After you train, you will feel a bit different. Just trust me on that. So after they come and they appreciate they actually made it.
Robert Vicencio: Okay, so basically just train doesn't matter day or night, right? Depends. Okay, I got it. Well, here's
Mi 小雪: Yeah.
Robert Vicencio: the next question. What's one cheat meal you'll never give up? Now know you said you eat everything, but what's something you'll never, never
Mi 小雪: Never give me.
Robert Vicencio: give up? What's your favorite cheat meal?
Mi 小雪: Mmm, cheat meal. Actually, I love spicy stuff. So is spicy considered cheat meal? I
Robert Vicencio: Okay, yeah, well.
Mi 小雪: don't even, because right now I eat everything at a certain time. I don't even have to think about, I'm doing a cheat meal because right now my daily life is so balanced right now. But I just very disappointed when I was on my own.
Robert Vicencio: Okay. Wow. You're very lucky.
Mi 小雪: I don't even have a cheat meal moment because I don't need to. My body automatically.
Robert Vicencio: Okay, fair enough, fair enough. Well, look, that's good. You're in a good zone. You're in a good zone. Okay, do you know your current body fat percentage? what was the best? 18, okay.
Mi 小雪: recently 18. I'm 18 right now, but for me, I just want to physically look good because if you have a low body fat, doesn't mean you are in a healthy state all the time and you don't have to look lean forever. You just want to go through experience to experience, but sometimes you look better. A person can look better, maybe higher fat ratio. So I think it's, you just have to stay aware what your healthy state. your healthy sleep, you sleep really good. I think sleep for me is always the priority because, and I see people who want to get healthy and sometimes they do drink, it's okay if that make you feel stress relief. And some people actually have a secret. It's okay if this, I spiritually positive, happy is the most important to begin with because if you kind of doing like a peak shape, peak form, but you got bad temper, you know your mood and low energy and diet fatigue, it's not a good sign either. So I
Robert Vicencio: That's true.
Mi 小雪: think you just have to aware what is, you just feel good. know, sometimes it's not about seeing your very feet, feeling fit is more important.
Robert Vicencio: Okay, fair enough, that's a good one. Next question, is there any one fitness myth you want to kill forever? Like is there something people are saying that you're gonna say, that's absolutely incorrect.
Mi 小雪: you see. and myths.
Robert Vicencio: Yeah, like a fitness myth or a health myth or something that people are talking about saying, do this, do that. And you say, no way.
Mi 小雪: You have this... Yeah, but because, right now, it's very controversial. very... A lot of things are contradicting. One fitness master can say one thing, the other master can say the opposite. So,
Robert Vicencio: That's true.
Mi 小雪: for me, there's a lot of normal myths like, you have to starve yourself to get lean. No, no, this is very... In the past already. So, I really don't look at myths anymore. So, I don't have one right now. But one thing I want to...
Robert Vicencio: Okay. Okay, fair enough. No, that's good. Okay, one thing. Yep.
Mi 小雪: But one thing I want to give a tip for someone who want to achieve something because what I have learned is I will write down three things, three items that I want to give people advice because a lot of time it's not about your capability. It's about whether you are with someone that, know, negative people that around you that stop you from growing And
Robert Vicencio: Mmm.
Mi 小雪: I feel like sometimes it's about working hard. It's about being smart with your focus. So for me, I will give a tip, three tips today. So whenever I'm doing something, every week I will kind of come up with three items. The first item is who will bring you down? know, after you talk to them or the people that you're with will say a lot of negative things about you that you feel
Robert Vicencio: Hmm.
Mi 小雪: small and unworth. You know, this is something that I need to do a filtering, right? The second is what tires me out? So is the place that I'm going the friend scattering or meetings or texts that I'm doing is actually drained me. So something that not giving me energy, not energize, you know, this is something I need to filter. the last part, I'm thinking, okay, and the last part, I don't remember at this moment, but usually these two things is the more important. that I kind of do a filtering before I actually do something. focus is the number one. And not by working hard, not just by working hard and putting your effort, it's by working smart, by choosing what or who deserve a place in your life. So more important, the secret is to protect your peace and that will protect your future. That's my
Robert Vicencio: Wow.
Mi 小雪: advice.
Robert Vicencio: Michelle, that is it. mean, that is really the best way to protect
Mi 小雪: Ha.
Robert Vicencio: your peace, which protects your future. That's a great way to end this podcast. Look, just want to obviously we have a tradition and I'm not going to ask it of you, but would you be able to send us some of your photos, maybe in your past that we can share and show here that we can show what your physique
Mi 小雪: Of course.
Robert Vicencio: was? And I'm sure the audience would appreciate that. But that's it. Thank you very much, Michelle, for your time. We really appreciate it. It's been a pleasure talking to you and sharing
Mi 小雪: Of course, of course. Okay. Thank you.
Robert Vicencio: your insights.
Mi 小雪: Thank you so much for having me. really, really enjoying the conversation today. Yes. Thank you. Thank you.
Robert Vicencio: Thank you, Michelle. That's a wrap.
Mi 小雪: Hi, Robert. Thanks for having me here. So first of all, to take you back, I kind of introduce myself. I think most people think my fitness journey is kind of coming from a fitness passion, but mine is actually trust me, it's coming from a breakdown and coming from a depression. So let me take you back to 2007. That was the moment that I came back from San Francisco to Hong Kong. And I think if you still remember, that was the moment just in time with financial crisis. And I was working for forest industry and you know, that was the most tense, high stress environment. So that was the moment that hit me. So I had a surgery at that time because my body simply calling me like enough. So what happened? Like my body is having a surgery and after that surgery, I got a calling and that calling is God, like calling from my inner voice. is that really the life I want? So what happened? I quit that industry and I met a trainer, personal trainer, and that was the, that was everything start to shift. I used to have the worst health condition, like insomnia, skin problem, digestive issue, everything you name it. So, And that was hit me so much because my body just no expectation, no dramatic expectation. My body start improving. Like that was start to face started to fade. So, and I was telling myself, if this could change my life, but just having my body start moving, what could it do for someone else? So I truly believe that was my true purpose, not just building the bridge for myself, but having to build a bridge for others. So that was my startup. And then right now,
Robert Vicencio: Well, that's a really great, yeah.
Mi 小雪: yeah. And that was a truth because I was very much an introvert. And for someone to think about to get into a new, to the industry, to a fitness industry, probably looking for someone with charisma, extroversion, but I'm very shy. You know, I don't know what to do to start up. So in order for me to start the industry, I obtained a nice certification within my first two years just to make myself being outstanding. And then I started to think about, I need to spread the word of fitness. So that's how I start my fitness journey. Yep.
Robert Vicencio: Great, okay, and so why don't we go along with that journey of yours. And so just to recap, it really came from, as you said, from a health condition, something to do with your physical
Mi 小雪: Mm-hmm.
Robert Vicencio: body. You realized you've got to change. And if you don't change,
Mi 小雪: Mm-hmm.
Robert Vicencio: something's gonna go wrong, right? So I think a lot of people, are maybe in this same scenario as you. So I wanna ask a question.
Mi 小雪: Mm-hmm.
Robert Vicencio: As you said, you obviously, one, you've moved from San Francisco to Hong Kong, right? So you changed your environment. That's number one. But was there something else that, you know, besides the health condition and the operation, what made you hone in on saying health is now going to be my number one? What was that? You know, was there something, a trigger or a day you remember you said, okay, from today, I'm going to change my lifestyle.
Mi 小雪: Truly what I just mentioned because I was like, just by moving my body, like I don't have any expectation. I don't thinking about having a hot body. It's just that I want to spread the word of fitness, try to think about, I want to help someone else because I know how depressed a person can be when they suffer pain, when they can never able to have a quality sleep or they always think about emotional depression, you know, affecting. the constipation like issue, you know, that was the worst pain for most people. And I truly, I want to start helping people. Yeah, that's, I think that's simply just so simple with that intention.
Robert Vicencio: Okay, so you got the certificates, you got your, say, fitness certificates. What was the next step for you in this journey? What made it more real in terms of helping people?
Mi 小雪: I think, at that time, I think I want to make myself step into the new industry, but of course someone knew what else can you do just to make yourself easier to kind of start your career? So I kind of pushed myself into a very uncomfortable place, which is joining a bodybuild competition. So I think that's my biggest fears because you have to wear a bikini high heels and face the public, you know, But I made it through. So what I'm trying to say is every ordinary people, also have that extraordinary version of themselves just waiting to be ready to be unlocked. So, and that's how I start rewriting my story.
Robert Vicencio: That's great. So every ordinary people has a, an extraordinary version
Mi 小雪: extraordinary.
Robert Vicencio: of themselves. I really liked that, Michelle. That's a, that's a good way to, to put it. So,
Mi 小雪: Mm-hmm.
Robert Vicencio: so can I ask, what do we talk a little bit about that competition you did? And what was the
Mi 小雪: Mm.
Robert Vicencio: physically like, of course there's the mental side, but physically what did you have to do to get into that zone?
Mi 小雪: Okay, first of all, I never watch about this kind of competition and so happened because the person that I'm being with, he also joined a competition, which is your friend. And I think it's very encouraging and it's more important to be someone next to you that keeping you motivated and at the same time, walk through the journey with you because I have no idea
Robert Vicencio: Bye.
Mi 小雪: what the step I should going through and I just have to keep looking at research. or asking someone who already did the competition as an advice, but still, everybody just different. You just have to walk through the journey on your own and try on and errors because you just, on the other hand, you have to go for the self assessment because everybody turns out different. You have to check with the body response and the mind and be prepared upfront. There will be all kinds of possibilities and don't be afraid to fail because you will fail at some point. So when you see something is failed, go back and change another method. It's okay. I see people, sometimes they feel like, they fail and they're afraid to tell people, you know, what have they done and then causing the result. I mean, it's okay. People learn from you. You learn from yourself and always there's a better way to keep yourself improving. think that's one of the thing is the best is the journey. I think it's the journey is the most exciting part.
Robert Vicencio: I completely agree with you. So let's talk about that journey again, just still focusing a little bit first on, that competition. So how many months did you have to prepare? What was the kind of like, um, you know, diet and, and physical training you put yourself through to get to that? level that day when you showed your entered the competition, wore the bikini and said, I'm really proud of where I am today. How many tell us a bit more of that journey to that day.
Mi 小雪: Actually, okay, first of all, I think it's the mindset you set in your mind upfront. Because when you set your goal, you will do whatever it takes to get to a champion. Of course, you're not expecting to get champion for the first time, but your mind has to prepare for that, the person you want it to be. know, once you set the person you want it to be, it's like all of attraction. Your action, your feelings, your plan, your time, you put everything into the time zone to work. to work toward your goal. And then the next one is consistency. Because some people in the process, they were like, my God, is something that hurting you the most maybe emotion? Because I still remember at that time I lost my iPhone because my body just weakening and my emotional expectation is not the way I wanted to be. And I start absent-minded. and I lost this and when I walk my leg is like vulnerable. I think a lot of time is psychological challenges as well as
Robert Vicencio: Thank you.
Mi 小雪: physical challenges. Yeah. So I still remember in that moment, just lucky I have the partner to work with me. So it's kind of keeping you motivated and keep you along with the right track. So to do it alone, I think it's very difficult because I have no idea what to do to step in on the stage. And even if you watch the movie or watch the program, there's still a lot of information behind the stage that you need to know the tip before you step on the stage. You know, behind the stage is like a long practice, a drilling, but on the stage, maybe just one minute. it's everything is beyond, it's behind the stage that you have to be really well prepared for yourself.
Robert Vicencio: Sure. And what was the kind of diet you had to go on to give us a bit of the diet and the training program you put yourself through?
Mi 小雪: I think I'm lucky because I have been training through my teaching and through every day. So it's not like I have to do a very intensive, short-term or the program. I have been doing a good foundation along the way. It's just that toward the three months period, I do more intensive, more focus. And I think the focus is the key because there's a lot of temptation every day. Your friends call you or there's a buffet or drinking, but lucky I don't drink. lucky I'm not having a big craving on temptation, like no snacks. So on the diet part, I think just as simple as possible is just chicken with nothing on it and water and simply just clean. But I think it's more easy once you have set your mindset that, okay, I need to do whatever it takes to become champion. Then actually my journey is so much easier. But The first few days, of course, is hard because it's the adaptation on the transition. But later on, it's actually getting very easy. Once you have your mindset, things is very committed. Yeah. And lucky, I'm not a socialized person. Like I don't really go out. I don't go parties. So that may make my life so much easier. Yep. And the diet part.
Robert Vicencio: Right, okay, so yep, keep going.
Mi 小雪: No, no, no. Actually, my diet part is just as simple. Actually, honestly. After like 10 years later, this is actually my real life nutrition. Like today, because I have six cats on my own, and sometimes I feed them like the chicken meat, and that's exactly what I'm eating every day with two eggs, avocado. And if I have to join competition again, I think I can certainly just do another champion. But of course, I need another motivation for me to push me to there, because it's like... I think this space of my life is totally different. I'm more concerned about how I perform from inside out than just external image this day.
Robert Vicencio: Okay, let's get into that a little bit. But before that, so let's just recap. So you're saying right now, your diet, let's talk about Michelle today. Yep, let's talk about Michelle today. Let's move into that. you're saying you have six cats, and
Mi 小雪: Mm-hmm.
Robert Vicencio: you live with six cats. Wow, that's a lot of cats. I'm a dog person. So and then you feed them chicken. So you might as well also eat the chicken, but you also have avocado. What else
Mi 小雪: It's like.
Robert Vicencio: is in your say daily or weekly kind of diet. What else do you eat? Do you eat like noodles? Do you get some pastries or bolobo or something? Yeah, tell me.
Mi 小雪: But you know what, like during the competition years, because my body gets so sensitive about doing this like peak shape, peak form, but these days I become more balanced. And when I'm more balanced on my own, I'm very disciplined. I don't even have craving. I cut down like sugary, know, pastry, everything that is supposed to be temptation. I have no problem at all. know, even though I eat two eggs, avocado and a chicken meat, I'm just very satisfying and also with the
Robert Vicencio: me.
Mi 小雪: lowest cost that I'm living above the market and I don't even drink, but this become my natural, it become my forever routine. And I know it's boring for most people, but to me, I love it because my body love it. And once I get into more balanced diets, actually my body become the best shape ever. Actually right now I have the best shape ever. Like I don't have to look like six pack all the time. But my clients see me, they feel like this is my best shape in life because I have client that for 20 years already and they see me from time to time, my changes and they love and I actually look more younger and more vibrant after the 10 years, 12 years. Yeah. Yeah. I think staying balanced is the most important because don't get yourself into starvation mode because when you get starvation modes, you get dessert or you get snack. you become craving and then it becomes sensitive and puts your insulin too. But now when I go over people, they are impressed that I can eat everything. And they thought I only eat salad or try to be at like a six pack champion lean diet, but no, I eat everything. And then my body get into a very balanced mode. And actually spiritually is very important too, because you need to be, your inner child has to be happy. You don't want to like cut down this and that and your inside is like, I have to cut this. No, but right now I eat everything and my body just staying the best ever. I know it's weird.
Robert Vicencio: Okay, so let's break that down. That's interesting. So first of all, generally you're saying as a normal diet, you'll have your chicken breast, your avocados, your eggs. on a normal day, you're quite simple in what you eat, right? You're not eating right every day, for example, correct? But what you're saying is when you go out for a meal, you're not being picky. You're allowing yourself to enjoy.
Mi 小雪: No.
Robert Vicencio: whatever food there is. Is that right?
Mi 小雪: Correct, correct, correct. And
Robert Vicencio: Okay.
Mi 小雪: I don't have to cut down the things that I love the most. Let's say I love spicy, I love cream sauce, love Cabanera, I love pizza, everything, right? But on the normal day, I don't have the craving. But so when I go out, I just allow myself, like I eat everything and just enjoy with the company I'm being with. then when I come back, my body just stay the same and even look better.
Robert Vicencio: Got it. So for those, look, I guess, Michelle, for those out there, you know, you've gone through this process. You've found your balance. You've hit, let's say, a both physical, mental and spiritual level. But I'm sure there's a lot of
Mi 小雪: Mm-hmm.
Robert Vicencio: people out there that haven't reached that level. And if they do eat one, you know, crazy meal they're keep eating like I guess there's a lot of people there maybe without your discipline or without your habits your good habits so I guess the question to you is you know what could what would you suggest in terms of for those who want to get there and find it difficult to be consistent is there any advice you can give them that you could share to try to mentally get into the zone or that helps with their physical and spiritual.
Mi 小雪: Okay, first of all, I teach my student because we have to be human, right? You I know most people, the hardest thing is to get started and to keep persistent and keep consistent. That is the hardest. So like this month, I am having my clients, let's have a commitment. We do it together. What is the one thing that you want to make a change? You can do it to stay consistent just within this January for this month. Let's do it together. So everybody will come up with something like some people will say, I want to, I always have craving at four o'clock. I want to eat snack. I say, okay, let's start with this. So the other one I said, okay, they realize they don't even drink water. So now, okay, let's start with drinking more water. So what I'm trying to get them to get started is start having something is about changing for yourself to test out whether you can do it or not. Don't be too harsh. Don't do something like, let's say someone like to smoke, right? Okay, from now on, stop smoking. We have to be human to do it. So start something that, start from a little by little and then, and then just try to see how you feel about that little change. If they can start doing this little change, then slowly start another change. And after they already adapt the changes, they don't feel so bad anymore, but they will slowly see something is benefit them. Like let's say they cut sugar, they love dessert, right? So they start not to stop dessert. but not just try to crave for chocolate or don't try to buy snack to put at home. Stay away from watching them. So I just try to teach them how to slowly make the changes through the feeling of adaptation or just try to know about themselves. And I said, if you eat dessert, it's okay. Just make an honest appraisal. It's okay. We are human, right? So we do that for the first phrase. So after the first phrase, if they are okay, and then it's okay to be cheated, be honest with yourself. Then the second phrase, okay, now you start feeling, no, snack is actually okay. Then move to next. What is the next commitment that you can do? So start adding a little, a little like slowly, but not doing everything all at once.
Robert Vicencio: Got it. So basically small steps turn into big steps, right? And
Mi 小雪: Correct.
Robert Vicencio: what do you have for people? What do you say to people that maybe during, say they've set a goal for one month, let's say they make a mistake and they eat something that they shouldn't have. What's your advice to people when they maybe stumble or, you know, do something they shouldn't have done. How do they get back on the wagon? How do they get back on track?
Mi 小雪: okay. Here is my advice. Okay. Let's say consider, okay. Use six pack as an example, right? So,
Robert Vicencio: shop.
Mi 小雪: let's say the person who wants to achieve a six pack, first of all, I will kind of consider, tell them, let's try to do it phrase by phrase because you will be have a time to have an upfront plan. Okay. You want to fat loss first, or you want to build muscle first, or you want to go back to a fat loss later or step by step because there are times that you just have to do assessment again from time to time, knowing it's okay to be different because everybody just responds different. So this is the first advice that I give. trial and error, keep doing assessment, do, do what is right for you, do what you can manage. If you failed, it's okay. Or if you think, this is another step that you want to go back to a maintenance break. It's okay too. This is my first advice. And second thing, think people also consider what they really truly want for the result. let's say for six pack, for example, if you want very lean abs, OK, let's say I get to the lean abs. So you might lose a lot of fat ratio. But is that something that you really want on your look? Because some people get into a really lean or top peak shape, they may not look good as they expected. Especially for me too, when I get to my peak shape, all my clients will make a judgment and they're not happy with my low, Michelle, you're too skinny.
Robert Vicencio: Right.
Mi 小雪: It freaked them out. So for me, I think you just have to do things that being human and if they make mistakes, it's okay to acknowledge that too. And I always have the three A, three A concept, allowance, allow yourself, allow everything that happened in front of you, acceptance, accept if you make a mistake, it's okay too. and appreciate. And also I add one more acknowledgement. So some kind, this kind of wording reminding yourself it's okay to fail.
Robert Vicencio: So that's four A's, right? So it's allow, it seems to be three,
Mi 小雪: 4A, 4A. Used to be 3A. Allowed.
Robert Vicencio: now it's four. Allow, accept, appreciate, and acknowledge. Is that right? Great.
Mi 小雪: and knowledge. Correct. Correct.
Robert Vicencio: No, that's really, that's awesome. That's awesome, Michelle. Let me ask a question from, now, you know, I've been talking to a lot of males and I wanna talk, as I'm talking to you as a female, when dealing with your body, let's say weight loss, and of course muscle building. Do you think there's a difference between a man building muscle and weight loss to a woman? And what's your perspective and what's your advice to women out there in terms of how to lose weight and gain muscle?
Mi 小雪: because the age group that I'm dealing with is more like an older age because for me I'm more toward the functional training this way. It's not like, oh I don't train young people. It's just that so happened my crowd is through the word of mouth and they are coming from having a knee pain or falling down and get serious injury or rehab. So the idea for functional training is more like a goal focus. In this case, it's more like I'm providing the fitness program with a clear purpose. So in terms of the weight loss or building muscle, I would just tell them, don't just thinking about having a 22 inches waist or lose your tricep or sex app. Think about how you perform from inside out because having the weight loss means our body has to get deficit, right? But why don't you think about building strong body? It's like for someone who came to me, maybe their obesity, they probably asking me to get, I want to lose weight. want to, I want to have a better body shape, losing weight is a long way to go. They probably have to have a big trade off. Probably have to cut everything on diet or, you know, have to consider sleep quality or your hormones changes factor is one of the consideration or your social life. You know that Sometimes not all the people can manage to take this trade off. So for me to consider a woman that have to have a good health, why don't you think about building
Robert Vicencio: you think about the...
Mi 小雪: a strong body, strong body, building muscle? Because when you build muscle, it depends what kind of program you're working, high intensity. But if you can handle the strong high intensity program, when you're building muscle, it also burn weight faster. So I
Robert Vicencio: Hmm.
Mi 小雪: think it's that's where you hire a right trainer, you know, to provide you a good program that might be perfect, maybe fit for that person who want a weight loss of, you know what, better body. So for me, I'm more into the functional training because like most people who come to me, most of them, they having, you know, a knee pain or lower back pain, or, you know, they hurt their hip joint or when they carry something that they hurt their back. So for me, my training is more focused on you know, how to teach them when you go to the airport, when there's no one else next to you, you have to learn how to carry a luggage without a guy helping you. So it's more like to regain confidence and regain independence when they have nobody helping. So recently I started to train not people with a group like they want to get healthy body, but a group of 92 and 96 age group. So, and I
Robert Vicencio: Wow.
Mi 小雪: think it's very, yeah, and so that's why you're very, very young. You're the youngest. in my network. So, and I noticed I helped them a lot in terms of emotional, emotion aspects, because they feel depressed, they feel they they feel insecure, that they feel they're dying, or they feel like they lost off a lot of ability. So functional training for them is definitely a way to go.
Robert Vicencio: Okay, so, okay, just to recap a little bit. So I'll work backwards. So when you're saying right now your functional training, which is what you're doing now or what you're focusing on is really helping the older senior people, not only internally, but externally, basically helping them to support them and help them build certain muscle or ways to improve their daily life movements. Is that right?
Mi 小雪: Correct, correct, Yeah.
Robert Vicencio: something like that. so, so look, just again, maybe the people listening to this podcast is from all age groups. So I guess, can I, can I make an assumption or maybe you can help answer this. There is a difference between women and men in terms of losing fat and training, building muscle. Is there a difference between women and men of all ages, not just your clients, but for you personally and for people younger than you.
Mi 小雪: Okay, first of all, I think because for the younger group, they probably taking a lot of consideration because they have more temptation in life. Let's say they have to go travel, they have to go to have a meet business meeting, social meetings, all the gatherings. So in terms of for them, it's actually harder to set a commitment because they excuses is a reason to stop the motivation. There's a lot. Or there's a strong motivation because they want to look good. So in terms of losing weight or getting healthy, when your question is asking, getting healthy?
Robert Vicencio: Okay.
Mi 小雪: OK. in terms of losing weight, I would actually put myself not to put that goal into immediate goal, but set it in a
Robert Vicencio: Thank
Mi 小雪: more long-term goal. and don't do it like just because, I have a friend who getting married, I need to be a bridesmaid in two months and I want to set a goal and I want to make sure I meet that goal. I don't see it's a good thing. Even it's a good motivation, but I want people to make that exercising, getting healthy is a long-term goal rather than just I want to do this in a month. am I answering your question?
Robert Vicencio: Yes you are. Yeah so basically get healthy. That's the bottom line for all ages
Mi 小雪: Yeah, Get healthy. Yes, yeah.
Robert Vicencio: just get healthy. It's not about losing weight or building muscle. It's get healthy. And then of course part of the
Mi 小雪: Mm-hmm.
Robert Vicencio: process by getting healthy is you will lose muscle and you will gain muscle. I'm sorry lose weight and gain muscle. Something like that.
Mi 小雪: Yeah, and I'm sure most of the people at different stage of life, they will envy to have part of the body that they have six apps of like six packs training, or they envy people with sculpted arms. I'm sure everybody have that at some point in their life. But because I was coming from the worst health condition ever, so I put less emphasis on my external appearance and I... putting more concern on working my body to fix my pain, to fix my body, working from inside out as my priority. So in this case, when I start the journey, I already have that health factor to begin with, rather than putting that mindset, okay, you want a cool look, I want a flash, I want you to have a beach photo, I want to wear a bikini. Of course, in my desire, my dream, my fantasy, of course I want to wear sexy bikini. but that's not where I started my fitness journey. So that's why it's not something that, oh, I kind of working back way. Right now, I'm sure I want to wear a sassy bikini now, you know, but fix your health, you know, get healthy first. And then once you get healthy, the rest will come.
Robert Vicencio: Got it. That's a great. That's a great closing. So look, we've got to we're going to go through some very quick questions here and just
Mi 小雪: Mm-hmm.
Robert Vicencio: to kind of add on. This is the last part of the podcast and you just give me like one word answers. Okay. So what do you prefer, crunches or planks?
Mi 小雪: So plank plank to begin with, crunches in between. So, okay.
Robert Vicencio: Okay. Okay. All right. That's good. That's good. Okay. Next question. Okay. You do both. Okay. That's even better. That's even
Mi 小雪: do both actually I do both because it's a different
Robert Vicencio: better. Okay. So which is harder for you to cut? Is it carbs or sugar?
Mi 小雪: for me, both is easy now because I cut both already. Like I don't
Robert Vicencio: Both of them. Wow. OK, great question.
Mi 小雪: cut everything. I don't cut everything. I eat when I still go out. But for me, I don't feel difficult. I don't feel a challenge when I have to cut it. But used to be I'm addicted to both. I'm addicted to carbs. I'm addicted to sugar. But my body
Robert Vicencio: Okay.
Mi 小雪: is naturally resist because they know it is harmful to my body. It's actually my body naturally resist them. Seriously. Yeah.
Robert Vicencio: Okay, that's a good question. That's good answer. I'll take that. Okay,
Mi 小雪: Mm. Mm. Mm.
Robert Vicencio: what's the best time for you to train? Do you prefer training in the morning or the night?
Mi 小雪: Okay, this is a tricky question because if you are talking about building muscle or high intensity, sometimes your muscle is the repair process is during the sleep. So I think it depends on the person. If the person telling me, oh, I have a very high stress of work and I have lack of sleep, then I will tell them, don't even start thinking exercise yet. Go to fix your sleep first, then start planning your exercise when you are less stressed. So for me, It doesn't matter day or night. It depends on the person and it depends on their purpose of the outcome.
Robert Vicencio: Okay, all right. Fair enough. Okay, fair enough. But what about you, Michelle? When do you like training?
Mi 小雪: Okay, I train honestly, since I teach every day, but I have to reserve my energy for others first. So for me, when I know kind of upfront my schedule, like I don't have to teach in my, in my daily life, I set a time that I do training on my own. But honestly, when I'm in a not so positive mood, or maybe I kind of a little depressed or down, I like to train that on my own when I'm in a down mode, seriously. And after I finished training, I'm actually feeling spiritually positive and very energized. mean,
Robert Vicencio: Okay.
Mi 小雪: this is one of the best things that when people say, I'm down, I want to stay home. I say, just come, trust me on that. After you train, you will feel a bit different. Just trust me on that. So after they come and they appreciate they actually made it.
Robert Vicencio: Okay, so basically just train doesn't matter day or night, right? Depends. Okay, I got it. Well, here's
Mi 小雪: Yeah.
Robert Vicencio: the next question. What's one cheat meal you'll never give up? Now know you said you eat everything, but what's something you'll never, never
Mi 小雪: Never give me.
Robert Vicencio: give up? What's your favorite cheat meal?
Mi 小雪: Mmm, cheat meal. Actually, I love spicy stuff. So is spicy considered cheat meal? I
Robert Vicencio: Okay, yeah, well.
Mi 小雪: don't even, because right now I eat everything at a certain time. I don't even have to think about, I'm doing a cheat meal because right now my daily life is so balanced right now. But I just very disappointed when I was on my own.
Robert Vicencio: Okay. Wow. You're very lucky.
Mi 小雪: I don't even have a cheat meal moment because I don't need to. My body automatically.
Robert Vicencio: Okay, fair enough, fair enough. Well, look, that's good. You're in a good zone. You're in a good zone. Okay, do you know your current body fat percentage? what was the best? 18, okay.
Mi 小雪: recently 18. I'm 18 right now, but for me, I just want to physically look good because if you have a low body fat, doesn't mean you are in a healthy state all the time and you don't have to look lean forever. You just want to go through experience to experience, but sometimes you look better. A person can look better, maybe higher fat ratio. So I think it's, you just have to stay aware what your healthy state. your healthy sleep, you sleep really good. I think sleep for me is always the priority because, and I see people who want to get healthy and sometimes they do drink, it's okay if that make you feel stress relief. And some people actually have a secret. It's okay if this, I spiritually positive, happy is the most important to begin with because if you kind of doing like a peak shape, peak form, but you got bad temper, you know your mood and low energy and diet fatigue, it's not a good sign either. So I
Robert Vicencio: That's true.
Mi 小雪: think you just have to aware what is, you just feel good. know, sometimes it's not about seeing your very feet, feeling fit is more important.
Robert Vicencio: Okay, fair enough, that's a good one. Next question, is there any one fitness myth you want to kill forever? Like is there something people are saying that you're gonna say, that's absolutely incorrect.
Mi 小雪: you see. and myths.
Robert Vicencio: Yeah, like a fitness myth or a health myth or something that people are talking about saying, do this, do that. And you say, no way.
Mi 小雪: You have this... Yeah, but because, right now, it's very controversial. very... A lot of things are contradicting. One fitness master can say one thing, the other master can say the opposite. So,
Robert Vicencio: That's true.
Mi 小雪: for me, there's a lot of normal myths like, you have to starve yourself to get lean. No, no, this is very... In the past already. So, I really don't look at myths anymore. So, I don't have one right now. But one thing I want to...
Robert Vicencio: Okay. Okay, fair enough. No, that's good. Okay, one thing. Yep.
Mi 小雪: But one thing I want to give a tip for someone who want to achieve something because what I have learned is I will write down three things, three items that I want to give people advice because a lot of time it's not about your capability. It's about whether you are with someone that, know, negative people that around you that stop you from growing And
Robert Vicencio: Mmm.
Mi 小雪: I feel like sometimes it's about working hard. It's about being smart with your focus. So for me, I will give a tip, three tips today. So whenever I'm doing something, every week I will kind of come up with three items. The first item is who will bring you down? know, after you talk to them or the people that you're with will say a lot of negative things about you that you feel
Robert Vicencio: Hmm.
Mi 小雪: small and unworth. You know, this is something that I need to do a filtering, right? The second is what tires me out? So is the place that I'm going the friend scattering or meetings or texts that I'm doing is actually drained me. So something that not giving me energy, not energize, you know, this is something I need to filter. the last part, I'm thinking, okay, and the last part, I don't remember at this moment, but usually these two things is the more important. that I kind of do a filtering before I actually do something. focus is the number one. And not by working hard, not just by working hard and putting your effort, it's by working smart, by choosing what or who deserve a place in your life. So more important, the secret is to protect your peace and that will protect your future. That's my
Robert Vicencio: Wow.
Mi 小雪: advice.
Robert Vicencio: Michelle, that is it. mean, that is really the best way to protect
Mi 小雪: Ha.
Robert Vicencio: your peace, which protects your future. That's a great way to end this podcast. Look, just want to obviously we have a tradition and I'm not going to ask it of you, but would you be able to send us some of your photos, maybe in your past that we can share and show here that we can show what your physique
Mi 小雪: Of course.
Robert Vicencio: was? And I'm sure the audience would appreciate that. But that's it. Thank you very much, Michelle, for your time. We really appreciate it. It's been a pleasure talking to you and sharing
Mi 小雪: Of course, of course. Okay. Thank you.
Robert Vicencio: your insights.
Mi 小雪: Thank you so much for having me. really, really enjoying the conversation today. Yes. Thank you. Thank you.
Robert Vicencio: Thank you, Michelle. That's a wrap.
