Your Inner Critic

I want you to talk to yourself the same way you talk to your friend when she’s going through some sh!t.

You know what I’m talking about. 

Your girl calls you with ALL the drama about whatever, and you’re the kind, sympathetic, listening ear. You show love, you show support, and encouragement.

Annnddd you might offer to drive the get away car. Provided snacks are involved.

Girl you have to do THAT when your workout gets hard.

Instead of what you currently do…

You know what I’m talking about: that workout starts to suck or an exercise in the workout isn’t your favorite and you immediately go down the negative rabbit hole.

We talk down to ourselves and we beat ourselves up, and really we treat ourselves like absolute trash when logically we know we’re not. We know we’re better than that and we know we don’t deserve that negativity.

Here’s my challenge to you during your workout today:

When it gets hard, pause and listen to what you’re telling yourself. 

What are you saying?

I hope it’s kind.

You’re talking about my friend after all and she doesn’t deserve your BS.

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3 Rounds

15 swings

10 bent over row

10 push ups

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Grab Your Dumbbells!

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Working Out At Home

Here’s the difference between working out at home and working out at a gym: 

At a gym, the people around you hold you accountable. You have the person next to you who you can silently compete with, you have the friend in the class who makes sure you’re going to be there, and you have a community.

That community gives you energy, it motivates you to show up, and gets you excited (even on the smallest level) to do the work.

At home, YOU have to hold YOU accountable. 

That is such a hard thing for people. Myself included. When I started working out at home after I had my daughter, it was SO hard to stay motivated. I missed the energy of the class, not the competitive nature, but just being around other people and having them join me in getting stronger.

It made it super easy for me to quit on an interval when I only had a few seconds left, or skip an exercise because I didn’t want to do it.

When I started noticing that I was doing that, I seriously checked myself. Granted, things didn’t change overnight, but I started reflecting on why I would waste my own time when my time was so limited.

Knowing that I didn’t have a lot of time to workout, I gradually stopped half asking my work. I started becoming competitive with myself. I started drawing inward to find the motivation I needed to keep pushing so I could become stronger.

It wasn’t always cute and definitely wasn’t comfortable, but over time, I began to rely on myself for my own accountability instead of the people around me.

How will you show up when no one else is watching?

Grab Your Dumbbells!

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Grab the workout below to show yourself your strength.

Pyramid AMRAP

5 minutes

Start with 2 reps of each exercise

Increase by 2 reps on each exercise until the 5 minute mark

Rest for one minute

Start where you left off, and work back down to 2 reps of each exercise

Reverse fly

Hang clean

Reverse lunges

Have Kids They Say...

I was never the mom who wore the destruction of my body from having a baby as a badge of honor.

Labor is hard. Even when it goes smoothly, the transition into parenthood is like being initiated into a thunder dome. It tries even the strongest of people and it’s something no one else can understand unless they’ve been through it themselves.

I remember prior to having my daughter, telling my husband that even on the toughest days, I was going to shower. I wasn’t going to be one of those new moms who went days without brushing her teeth or taking a shower or changing my undies.

Even if I had no time for the kind of selfceare I would want to have, I would have time for something small like a shower.

I didn’t want what happened during labor, how quickly it spiraled out of control and how difficult it was after to become an excuse for me.

I didn’t want the newborn phase and the pure exhaustion and elation that came with it to be an excuse to let myself go.

I knew that if I went there, it was a slippery slope for me neglecting myself, and that neglect would lead to my chronic pain kicking in.

I also knew, that for me, if I went there, I wouldn’t lose the baby weight and eventually that last 10 pounds of baby weight would just be 10 extra pounds of weight.

It wasn’t a reason for me to give up on my body or how I looked in my clothes.

It was, frankly, another injury I needed to overcome.

With love 💗 , care, and a whole lot of f-ing patience. Not just with myself, but with my new schedule of having a newborn 👶 , and with the physical capabilities OF my body.

This is what I learned through that process: 

Change comes from challenge but the challenge needs to be realistic. You have to meet your body where it’s at, without judgment or criticism, in order to push yourself to get the change.

Respecting your body and honoring it will get you change. Your body will respond to that love and support.

Trying to meet an unrealistic expectation for your life, your body, or where your head’s at, is only going to end in disappointment.

I also know that figuring out how to do this for yourself is overwhelming af.

Not just because you don’t have the time to figure it out because you don’t even know where to start.

But start you MUST so you can feel better. You deserve to figure it out because you deserve to feel better and to step into your own power and strength.

Ask for help, use the resources at your disposable to get you there, and don’t forget to take a deep breath. Change is a gradual shift, but it will happen as long as you continue to take steps forward.

How Are Those Distractions for You Today?

Cuz I feel like I’m being pulled in a million different directions. Seriously. Good luck getting time to workout 🏋️‍♀️ when every SINGL B E I N G in your space needs something from you. Right now.

Grab Your Dumbbells!

$0.00

Seriously y’all let me down when I became a mom. You forewarned me about ALL the things. All the weird and disgusting things. You had stories on freaking stories. Don’t get me wrong, I appreciated all of it, but dang could one of you have forewarned me about how busy the days are and how fast they go?

I seriously was NOT prepared for this. It’s like I blink and the day is over and I’ve done abso-fucking-lutely nothing.

I’m just saying, a heads up would’ve been nice. Like hey make sure your time management skills are on point or you’re going to be late to everything all of the time.

I never knew life could be this busy, nor did I know that I could have my attention be pulled in so many directions as the same time. I swear, sometimes I get to the end of my day with NO idea of how I got to that point because I’ve been moving THE WHOLE DAY.

Trying to add in a workout to that mix can be crazy making.

That level of time insanity makes me completely understand why people let their workouts slide down their priority lists. It’s not just like you workout and you’re done. You workout, then you have to factor in eating and getting ready after the workout. When the day is already going by so fast, even another hour devoted to something else can lead to a nervous breakdown.

It’s not like those distractions go away just because you’ve decided you’re going to workout.

I know you need some hardcore tunnel vision and focus to make your fitness game be fire , I also know that’s easier said than done. Especially when you’re now working from home and a school teacher.

Here’s my Top 3 Tips for Shoving Your Distractions Aside so you can actually workout:

1. Make sure your workout 🏋️‍♀️ is clear. There’s nothing worse than starting your workout and seeing all your kid’s clutter in front of your face. Take 5 minutes to clear it out or go somewhere else.

2. Schedule your workouts. In your calendar 📆. Like an appointment with your doctor. Then have a back up time in case shit hits the fan and your initial time doesn’t work.

3. Plan your workouts. Know what you’re doing before you even get started and have a back up plan in case shit hits the fan. There’s no bigger distractor then having the time to workout and spending 15 minutes figuring out wtf you’re actually gonna do.

Check Your Vibe

Working out at home is a M A J O R vibe check.

I think it’s harder than working out at a gym. 

I understand when people tell me as much as they would like to workout at home, they know they won’t be able to be consistent with an at home workout program.

They like the gym vibe, they like the routine of going to the gym, they like getting the energy from the people around them as a means of motivation for their own workout, and mostly, they like that going to the gym gets them into a different environment to workout.

I get that vibe because I’ve needed that vibe as well. I’ve belonged to numerous gyms and I know the energy you can get from just stepping into that environment. 

When I first had my daughter, that gym environment was not conducive to life as a new mom, and I needed to figure out something to make sure I was taking care of myself. We didn’t have the home environment where I would be guaranteed time to go to the gym by myself everyday, and with the constant changing of our routine due to having a newborn, even if we had that flexibility as a family, it wouldn’t have worked.

Then we went through this phase where going to a gym with a daycare was a necessity of life. I needed to have that space and time to myself where I knew I had dedicated time to workout that wouldn’t be interrupted.

Life changed again though, and soon that gym environment didn’t work for my household. The hours of the daycare at the gym didn’t work for our family, and luckily my daughter was a little older and could be more easily distracted during the workout.

But then I have to make sure I’m not getting distracted during the workout by looking at all the distractions around my house.

Because your laundry is literally staring at you from across the room whereas at the gym, you can push it out of your head. You’re not getting interrupted every 5 seconds by someone who all of a sudden needs something, even though they didn’t right before you started working out. Shoot, even seeing the dog fur float around on the floor can be a total mind game.

When you workout at home, you have to figure out how to get that energy without the gym environment, as well as how to push those distractions out of your visual and mental space so you don’t get diverted from your workout.

I know it’s possible, but I know it takes time and ultimately the intrinsic motivation to WANT to workout. I know you’re choosing this option because logistically speaking, it’s going to be easier for your life.

It takes some getting used to. Like anything else, it takes patience and practice to get used to how this new aspect of your routine will work within your life and schedule.

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Here’s my Top 3 Tips to Adjusting to At Home Workouts:

1. I did a TON of HIIT workouts 🏋️‍♀️ . They’re short and they move fast. Less transitions = less time to get distracted.

2. I put an alarm in my phone 📱 for my workout time. Like I was going to a class without leaving my house 🏠.

3. I used a heart 💜 rate monitor. I know it sounds off the wall, but the monitor gave me accountability to keep moving and not stop my workout short or half ass it.

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Organized Sports are NOT My Thing

I was NOT the kid in organized sports.

My mom likes to tell this story about how my parents put me in soccer as a kid, and my general attitude was “If i get to the ball, cool, if not…also cool”. I’m pretty sure I showed up for the donut I got when the game was over.

I have never been in competition with anyone but myself. That used to kill me in the CrossFit community because it’s all about competition and I never could bring myself to care. Even when people were taunting me that I didn’t lift as heavy or finish the workout as fast.

My reaction, albeit not a well received one, was “ok cool. Did you get a metal for your performance? Like what did that provide for you?”

I truly don’t care if you outperform me, even now as a professional in the fitness industry. That’s cool. Get yours. Considering we’re all different, we have different body types and muscle composition, I KNOW people will always be able to outperform me.

Start Right Now

All I ever want is to do my best and show up for myself every single time.

When I went into the fitness industry, that aspect of competition was the part that bothered me the most. Some of that stems from my injury and the knowledge that my body’s capabilities are different than the person next to me. That knowledge extends past my own body’s capabilities to everyone I train.

To me, there is no point in being competitive with the person next to you because you’re two completely different people. You’re at a different point in your journey with wellness and fitness, you have different goals, and you’re also approaching your journey from completely different starting points.

That competitive spirit when extended towards someone else will only set you up for potential failure because you feel like you fell short, and then you feel discouraged as a result.

But it’s in our nature to look at the people around us, to be inquisitive as to their performance, and to compare what they are doing to what you are doing.

The challenge then becomes turning on your blinders so you can focus on you and your body, your goals and NOT the person next to you.

Here’s my Top 3 Tips to Staying Focused on Your Goals and not what the person next to you is doing during your workout 🏋️‍♀️:

1. Applaud the person next to you instead of wishing you could do what they were just doing. They’re kick ass and so are you AND you both are doing something that is good for your bodies. Celebrate that instead of being disappointed that you can’t do what they just did.

2. Remind yourself that everyone is on a different journey. Your WHY for working out is totally different from the person next to you and so is where you’re at on your individual journeys.

3. Celebrate 🎉 ALL the victories. Even the small and seemingly mundane ones. You got off your ass and did a workout on a day you literally would’ve rather been doing anything else? That’s winning girl. That’s creating all those heathy habits that will lead you to change.

How BIG Can You Fail?

I want you to fail.

Slow down homie. I know you’re like “wtf is her problem? She wants me to suck?” 

Just wait a second. I know it sounds crazy so just hear me out. 

I want you to have those moments when you tell yourself you can’t do it, when you quit, when you get so frustrated you don’t know how you’ll do this again tomorrow. 

There’s power in those moments. You can learn from those moments. 

Because failing is a frame of mind. Failing is a starting point. Failing is a launching pad to your inevitable success.

I remember the first time I walked after I was hurt without assistance. At that point, I had been through multiple surgeries, one of them leaving me with metal sticking OUT of my foot for a number of months. I was in a wheelchair, I went to a walker, and then a cane. I was in physical therapy 3 days a week, and swimming at least that many days a week as well to build up range of motion in my ankle that was basically frozen from trauma and then being stuck in a boot for MONTHS. 

When my physical therapist told me to take a step, I told her I couldn’t do it. I was so freaking scared, I talked myself out it. There were tears and lots of frustration.

Then I took a breath, and took a step.

I tell my clients all the time the phrase “I can’t do it” isn’t allowed in my class. I know you can do it, maybe not today but you will. 

Think about the things you couldn’t do a month ago, 6 months ago, that now feel easy. The exercises you’ve mastered, the increase on the weights, or even the accessibility of certain intervals.

I also know that failing gives you a baseline. It shows you where you’re starting from, and where you’re going to grow. It gives you a foundation. A launching pad for continued strength and transformation. 

It also shows you that you’re more resilient and more of a badass than what you may have previously thought. Because after the moment of failure, you’re going to keep showing up and keep putting in the work. 

I know you’ll succeed and your fitness goals will become your reality, your healthy changes will become your lifestyle, but you need a safe space to figure out your starting point.

From there you’ll see your growth and ultimately get your transformation. 

Grab Your Dumbbells!

I'm Not Comfortable

I never knew that I could feel so freaking uncomfortable in my own skin and it made me sad because I didn’t think I had the power to change it.

But the prospect of changing things was so daunting because my days were stacked to the BRIM with stuff that needs to get done.

Want to make a change and not sure where to start?

Here’s the Top 3 Changes I Made to Get My Comfy Back:

1. I did something active every day. On the days I could workout, I definitely did, even if it was a HIIT workout that was only 10 minutes. But if a workout wouldn’t work for my day, I made a point to do something that was active. I went for a walk with the dog 🐶, I stretched 🧘‍♀️, I took the stairs instead of an elevator.

2. I drank more water 💦. It’s so easy to forget to have water when you’re running around like crazy 😝, but the benefits are beyond worth it. Pro tip: can’t remember to drink water? Set an alarm on your phone to remind you.

3. I became mindful of what I ate. I didn’t cut things out, but I made sure that healthy, whole food 🥘 made up the majority of what I was eating.

New Ceilings

I want you to turn your current ceiling into your new floor.

Working out is one of those things for me that never gets boring because my body is constantly changing. Yes I’m getting older, sure it’s harder now to lose weight and gain muscle than when I was 22, but I don’t focus on that when working out. 

That would feel like failure. 

I work hard to stay in the present moment and I focus on my continual acquiring of strength and advancement of fitness. 

I set new goals and challenges for myself, maybe in heavier weights or more complicate exercises, I continue to raise the bar. I constantly increase my standard because I know I am capable and I encourage the same of those around me. 

Keep your interest, keep it interesting, and keep it going. 

I'm Not Into Organized Sports

I was NOT the kid in organized sports 🏀. 

That competitive nature was never my vibe. It’s still not. Especially not during my workout 🏋️‍♀️.

Because every person comes to the workout 🏋️‍♀️ with different capabilities as well as different limitations, I know being competitive serves NO ONE. 

Here’s my Top 3 Tips to Staying Focused on Your Goals and not what the person next to you is doing during your workout 🏋️‍♀️:

1. Applaud the person next to you instead of wishing you could do what they were just doing. They’re kick ass and so are you AND you both are doing something that is good for your bodies. Celebrate that instead of being disappointed that you can’t do what they just did.

2. Remind yourself that everyone is on a different journey. Your WHY for working out is totally different from the person next to you and so is where you’re at on your individual journeys.

3. Celebrate 🎉 ALL the victories. Even the small and seemingly mundane ones. You got off your ass and did a workout on a day you literally would’ve rather been doing anything else? That’s winning girl. That’s creating all those heathy habits that will lead you to change.