STORY TIME
We All Have a Day 1
We ALL have a day one. That day one needs to be respected.
The only way you’ll see growth is if you explore your edges.
True story: I teach a beginner level class twice a week and have for YEARS.
I am regularly told:
✔️ there’s no way this is beginner, it’s way too hard.
OR
✔️ I was super scared to take your class but now that I have, I won’t go to anyone else.
Here’s my retort:
⭐️ Beginner does NOT mean easy. Beginner is the PERFECT place to learn the things you don’t know so you can learn how to be successful with them.
We ALL have a day one. That day one needs to be respected.
⭐️ Why are you doubting yourself? Beyond how you DESERVE to be challenged because you’re making the time sacrifice to show up for yourself, don’t doubt your capabilities. You were made to do hard things.
Keep showing up. Keep proving to yourself that you are POWERFUL and CAPABLE and just as bada$$ on the outside as you see yourself on the inside.
Don't Let Your Thoughts Take Over
Our brains can convince us we’re capable of accomplishing the impossible.
Your heart rate increases, your muscles feel warm, now you have to convince your brain to do the work.
⬆️ that’s a whole lot trickier than it seems.
Our brains can convince us we’re capable of accomplishing the impossible.
It’s also the only muscle that will convince us we can’t do anything regardless of how many times we have in the past.
Talk about a tremendous amount of power.
Left to its own devices, that kind of power could be tremendously detrimental too. Think about it: no human wants to be in a circumstance of stress. So if you leave those negative thoughts unchecked, they’ll take over.
The goal is NOT to stop those negative thoughts. You won’t be able to. The goal is to recognize those thoughts and move on from them.
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When you workout 🏋️♂️ today:
Embrace where you’re at right now. The workout 🏋️♂️ isn’t going to be perfect, but you’ve come a long way and that deserves celebration and acknowledgment.
Listen to your body. If you slept funny, you’re extra sore, or maybe you’re tired 🥱, take it back a notch. The hard work will be there tomorrow.
Let go of expectations. The most important thing is that you showed up. You’ve already done more than most people will do all week, and you’ll leave feeling stronger 💪.
Show Up for YOU
Why would you want to willingly put yourself in a place of discomfort if there’s no pay off?
What you’re working towards has to be worth more than the discomfort you feel.
You have to want it more than you fear it, more than you hate the hard work, more than you dislike the discomfort.
Otherwise there’s no point in showing up.
Why would you want to willingly put yourself in a place of discomfort if there’s no pay off?
Remind yourself why you’re showing up.
When the work makes you want to quit or you start to get distracted, remind yourself why you’re choosing to spend your time like this and focus on that reason until the workout ends.
AMRAP
10 minutes
8 single leg deadlifts
8 gorilla rows
8 toe touches
Focus on Pre-Hab
I focus on it because a lot of people neglect it. They think stretching for like 10 seconds on each major muscle group is enough when it’s far from it.
What’s pre-hab?
I talk a TON about recovery. What to do after your workout 🏋️♂️, so you can make sure your workout 🏋️♂️ is giving you the best results AND so your body can stay fresh.
I focus on it because a lot of people neglect it. They think stretching for like 10 seconds on each major muscle group is enough when it’s far from it.
Reality is, your body needs recovery and warm ups just as much as it needs the hard work in order for you to see results.
What do you do BEFORE you workout?
✔️ Hydrate. Not just the day of, but the day before. There’s nothing worse than trying to push through some HIIT torture when you’re dehydrated.
✔️ incorporate mobility work into every session. I do mine during my warm up. It’ll keep your joints mobile and get them ready for the harder work.
✔️ Break down complex exercises. When you can break the exercise into pieces, it’ll help your muscle memory kick in so when you get to the hard stuff, your body knows exactly what to do.
My Favorite Thing:
I’ve learned over the years that it’s not a matter of you NOT wanting to try or even pay the money.
My Favorite Thing About Training: Understanding Your Needs
One of the aspects I love most about training is getting to know you better:
✔️ Discovering what pushes you to go beyond your limits.
✔️ Understanding what motivates you to stay committed and focused.
✔️ Identifying the barriers that hold you back from reaching your full potential.
✔️ Recognizing the sources of stress in your life that may impact your fitness journey.
This insight allows me to tailor your training experience to create the lifestyle you desire. Through my years of experience, I've come to realize that your hesitation doesn't stem from a lack of willingness to try or invest in yourself.
You want assurance that your workouts will be efficient, not just for the mental boost they provide but also to ensure that your valuable time is well spent. You have numerous obligations and responsibilities, and you don't want to feel like your workouts are consuming all your available time.
You crave a balanced lifestyle where regular workouts seamlessly fit into your schedule, allowing you to enjoy life's pleasures, such as a glass of wine or a slice of pizza, without guilt or restriction.
I understand that there is no one-size-fits-all solution, nor is there a quick fix to achieving your goals. However, I assure you that it's easier than you might think.
By tailoring your training program to your unique needs, we can create a sustainable approach that integrates seamlessly into your life. It's about finding the right balance and optimizing your time to make the most of every workout.
Together, we can craft a lifestyle where fitness becomes a natural part of your routine, empowering you to achieve your goals while still enjoying the things you love.
So, let's embark on this journey together. The path to a healthier, more fulfilling life is within reach. With the right guidance, personalized approach, and a mindset focused on long-term success, you'll be amazed at what you can achieve.
Get ready for Flu Season...Again 🙄
I know…that’s not what you want to hear. You think you can sweat it out but here’s the reality:
Should You Work Out If You're Sick? Listen to Your Body
The question of whether to work out while you're sick often arises, but the answer may not be what you want to hear. The truth is, it's generally best to refrain from exercising when you're unwell. While you may believe that sweating it out will help, here's the reality you need to consider:
✔️ Working out with below-the-neck symptoms could potentially worsen your symptoms or prolong your illness. It's essential to give your body the time and space it needs to recover fully.
✔️ When you exercise while battling something like the flu, you divert energy that your body requires to fight off germs, redirecting it towards your workout instead.
✔️ Listening to your body and allowing it to rest will not cause regression in the progress you've made. In fact, giving yourself the necessary time to recover will help you come back stronger than before.
We understand that the current season of sickness may feel more intense than previous years, and it can be frustrating. However, don't hesitate to prioritize your well-being and give yourself the time you need to heal.
By allowing your body to rest and recover, you'll bounce back faster and stronger. Giving yourself permission to rest doesn't equate to regression—it's an essential part of the healing process.
So, when you're feeling under the weather, remember to listen to your body. Be kind to yourself and recognize that rest is a crucial component of your overall well-being. By taking the time you need to feel better, you'll be back on your feet in no time.
Remember, your health comes first. Take care of yourself, give yourself permission to rest, and trust that you'll emerge from this period of sickness even stronger than before.
Create New Habits
It’s also the thing that baffles me the most. Health isn’t something you can turn on and off. It’s not something you do when it’s convenient for you.
You Won't Have Workout Results Without the Habit of Working Out: Prioritize Your Health
Consistency. It's the key to achieving the workout results you desire. Yet, it's the one aspect that seems to elude many. I often hear the frustration in the voices of those who struggle to maintain a consistent workout routine. What baffles me is the mindset that treats health as a convenient on-and-off switch.
Here's the truth: Taking care of yourself is a form of preventative medicine. It's more than just weight loss or stress relief. It's a comprehensive approach to overall well-being. However, in order for it to truly work for you, you must actively work for it.
Consistency isn't about pushing yourself to the limit with a grueling workout once a week. It's not about taking extended breaks because your schedule is packed. It's not about relegating your workouts to the back burner due to other pressing tasks.
Consistency is a habit—an ingrained part of your daily routine. It's about showing up for yourself, day after day, without excuses or justifications. It's about prioritizing your health and well-being as a non-negotiable.
Remember, no one else can show up for you in this journey. It's up to you to make the commitment, take ownership of your health, and prioritize your workouts consistently. Embrace the responsibility and the rewards that come with it.
Make a conscious effort to carve out time for yourself and your physical fitness. Treat it as a vital appointment in your calendar—one that you cannot afford to miss. Prioritize self-care and recognize that your health and well-being deserve your unwavering commitment.
By developing the habit of consistent workouts, you're investing in a better future for yourself. You're nurturing your body, mind, and soul. So, let go of the excuses, push through the challenges, and show up for yourself day in and day out.
Because when it comes to your health, there's no substitute for consistency. It's the key that unlocks the door to a vibrant, fulfilling life.
Stop Checking Out the Mirror
Do you remember that meme of what you think you look like when you hold a plank verses what you actually look like?
Stop Worrying About What You Look Like When You Work Out: Embrace Your True Potential
Do you remember that viral meme showcasing the stark contrast between what you imagine yourself to look like while holding a plank and the reality of how you actually appear? It's a humorous reminder that getting caught up in appearance-related expectations can hinder your progress.
The "shoulds" of working out can be a significant roadblock. Thoughts like "I should look like this," "I should go this fast," or "I should lift this heavy" can create unnecessary pressure and dampen your motivation.
Moreover, the influence of social media exacerbates the problem. Even though we're aware that what we see online is often a carefully curated highlight reel, we still find ourselves questioning our own efforts and comparing them to what others are doing.
It's time to shift our focus. Instead of fixating on external appearances and self-imposed expectations, let's prioritize how we feel during and after our workouts. You can "should" yourself all day long, but what truly matters is feeling like a rockstar when you complete your exercise session.
Embracing a mindset that prioritizes your well-being and inner sensations allows you to unleash your true potential. It's about acknowledging that fitness is a personal journey, and what matters most is the progress you make, not how you measure up to others.
So, the next time you hit the gym or engage in physical activity, let go of the pressure to meet arbitrary standards. Focus on how your body feels, the strength you're building, and the positive energy coursing through your veins. Celebrate your accomplishments, big and small, and relish in the joy of moving your body.
Remember, the path to a healthier and more fulfilling fitness journey begins with self-acceptance and self-compassion. Embrace your uniqueness, trust the process, and prioritize your well-being over external expectations.
Don't waste another moment worrying about what you look like when you work out. Instead, channel that energy into becoming the best version of yourself, both physically and mentally. Let's break free from the chains of comparison and cultivate a mindset that celebrates progress, no matter how small.
Stress Talk
The act of working out 🏋️♂️, putting your body intentionally into stressful situations can help you adapt to stressors in daily life.
Unlocking the Power of Exercise: Managing Stress and Boosting Confidence
Stress is an undeniable presence in our lives. We all face various stressors that affect us daily, such as work, family responsibilities, adulting obligations, and the pressures of maintaining a fitness routine. Interestingly, our bodies cannot differentiate between the stress induced by a challenging workout 🏋️♀️ and the stress triggered by external factors outside of our exercise routines 🏋️♂️. It all gets absorbed in the same way.
How can we be so sure? Consider the exercise ring on your Apple Watch, which tracks your daily activity and closes, signaling completion even on days when you haven't engaged in a workout 🏋️♂️. This suggests that intentionally subjecting your body to stressful situations during exercise can enhance your ability to adapt to stressors encountered in your everyday life.
Let's explore some immediate benefits you can experience through this powerful connection:
❌ Breath Control: Not only do intense workouts test your physical limits, but they also challenge your breath control. Interestingly, situations like dealing with a difficult co-worker or responding to something your child says can evoke a similar breathless feeling. By learning to regain control of your breath more quickly, you can expedite the reduction of stress in such moments.
❌ Adaptability: A crucial skill that exercise fosters is the ability to adapt on the fly. Just as you modify and tailor exercises to fit your capabilities, this adaptability extends to other aspects of life, such as pivoting on a project or staying flexible when plans constantly fluctuate. The resilience developed through exercise translates to a more adaptable mindset.
❌ Confidence: There's an undeniable sense of triumph that comes with conquering a demanding workout 🏋️♂️. This surge of confidence is nothing short of addictive. Harnessing this boost can empower you to excel in various areas, whether it's delivering a knockout presentation at work, mustering the courage to ask for a well-deserved raise, or confidently expressing your needs to your partner.
By recognizing the intertwined relationship between exercise, stress management, and confidence, you can unlock the transformative potential of physical activity in your life. Incorporating these insights into your routine will not only enhance your overall well-being but also equip you with valuable tools to navigate the challenges that come your way.
Remember, self-care and self-improvement go hand in hand. Embrace the power of exercise, and let it become your ally in conquering stress and cultivating unwavering confidence.
Why I Workout
What if, instead of seeing that one part that’s kinda flabby from having kids, we reminded ourselves about that hard exercise we crushed in our workout 🏋️♂️ today?
I workout to be strong 💪, not to look skinny.
This weird thing happened to me when I got hurt:
✔️ I learned that not only was I NOT invincible 🦸♀️ but that working out 🏋️♂️ is about more than just what’s reflected to you in the mirror 🪞.
Everyone likes the vanity, I get that. We want to like what we see when we get out of the shower 🚿, but what if we flipped the script?
What if, instead of noticing the stretch marks, we saw our strength 💪?
What if, instead of seeing that one part that’s kinda flabby from having kids, we reminded ourselves about that hard exercise we crushed in our workout 🏋️♂️ today?
I know it’ll take time. It did for me. But you’ll get there.
