STORY TIME
Let the Goals Happen
We focus SO much on the goals. Losing the 10 pounds, fitting into the dress 👗, or rocking the bikini 👙.
When you love the journey, the goals just happen.
We focus SO much on the goals. Losing the 10 pounds, fitting into the dress 👗, or rocking the bikini 👙.
Here’s the problem:
✔️ when you focus TOO much on the goal, when you reach that goal, there’s no motivation to keep going.
✔️ that goal can also seem SO far away that reaching it feels impossible.
Here’s what you do:
✔️ find out what you love about the journey itself. It can be ANYTHING. Even the stretch at the end of the workout 🏋️♂️.
➡️ Once you figure out what you love about the process of being healthy and getting stronger 💪, keep working towards your goals but focus on your journey and how good it feels.
📌 then celebrate the small steps you’re taking towards that goal. It’ll give you incremental steps to focus on that will eventually culminate into that larger victory.
The Best Version of You
The version of me who’s stronger 💪 than I was 30 minutes ago, and who KNOWS her own strength.
Who lives beyond the discomfort?
When I first got hurt and was stuck on bedrest, I would think about what my life would look like POST injury. After all the surgeries and the PT were said and done, I thought about what I wanted for myself once I could workout 🏋️♂️ again.
I could see myself lifting weights and just moving…
I saw myself happy 😊 that I had my independence back and was out of bed.
In truth, I saw myself doing literally ANYTHING except recovering from my injury. I imagined my life. The life I could have and not the one I was currently living.
I workout 🏋️♂️ for HER. For the version of me that I’ll be in 30 minutes when my workout 🏋️♂️ is done. For the version of me I wanted more than anything when I was stuck in bed.
The version of me who’s stronger 💪 than I was 30 minutes ago, and who KNOWS her own strength.
What about you?
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
No Pain, No Gain is BS
Your body gives you feedback constantly for how it’s absorbing its environment.
I don’t subscribe to the adage of no pain no gain.
What freaking nonsense.
Your body gives you feedback constantly for how it’s absorbing its environment.
After training all kinds of different people for over 10 years, I can tell you with 100% certainty, if you’re in pain, your body is trying to tell you something is wrong.
How do you push yourself then?
🌟 check your ego at the door. Every day and every workout 🏋️♂️ is going to be drastically different. Assess where you’re at each day when you get into your workout 🏋️♂️ and see if you can go faster, lift heavier without feeling pain.
What do I change if I feel acute pain?
🌟 Usually pain in an exercise is an issue with form. Take it back to foundational exercises to build a stronger foundation for more complex movements. You have to break down the exercise you’re doing to see what changes need to be made.
How do I see gains?
🌟 just because you’re not working in the pain cave, doesn’t mean you’re not challenging yourself. Respect your body and push your limits in a respectful way. You’ll see gains faster because your body will intuitively know it won’t get hurt.
Today's Workout 🏋️♂️
You’re guaranteed to walk away knowing you kicked some a$$, burned some calories, and didn’t waste the day.
🌟 Save this Workout 🌟
HIIT work is my go to “I don’t have enough time to spend an hour on a workout 🏋️♂️ “ workout.
It’s efficient AF and it’s hard AF.
You’re guaranteed to walk away knowing you kicked some a$$, burned some calories, and didn’t waste the day.
E2MOM
3 rounds
10 reps each exercise
Deadlifts
Burpees
Squats
Rest 1 minute
3 rounds
10 reps each exercise
Push press
Burpees
Squats
Rest 1 minute
3 rounds
10 reps each exercise
Renegade rows
Burpees
Squats
Micro Workouts 🏋️♂️
But I like the workouts that start as micro workouts, the stand alone workout, that I can turn into a warm up when I have more time.
Micro workouts make all the difference for me. It’s the workout I can put into the pocket of my day, that’s quick and to the point.
But I like the workouts that start as micro workouts, the stand alone workout, that I can turn into a warm up when I have more time.
The versatility of it gives me flexibility to make the workout fit in my schedule so I’m not feeling stressed about having to get my life together AFTER the workout is over.
6 Rounds
10 reps each
Weighted clam shells
Woodchoppers
TGU
That’s the thing about working out: you have to make it work for YOU. Some of that is learning what exercises your body responds the best to and some of that is learning how to make the time constraints of the workout factor into your schedule.
This is why I encourage you to save the workouts: sometimes they serve you as warm ups because you have more time for a longer form workout, sometimes they work as your standalone workout for the day with a quick warm up before it because you know you don’t have a lot of time.
But either way, you know you’re doing what you can and you’re getting the most out of the work you’re putting in.
Discipline or Devotion?
I think we hear discipline and we think about punishing a child. Then we apply that negative connotation to our workouts.
What if we switched the word discipline with devotion?
I think we hear discipline and we think about punishing a child. Then we apply that negative connotation to our workouts.
So working out becomes a punishment as opposed to something that is truly serving our bodies, making us healthier and happier beings. Keeping our bodies thriving instead of suffering.
What if we said devotion?
No for real…listen:
She’s DEVOTED to her health.
She’s DEVOTED to her workouts.
She’s DEVOTED to herself.
She shows up regardless.
Feels better huh?
Not so intense. Not so grueling. A little more positive and loving…
Be devoted to yourself and your health. You deserve it.
Discipline Creates Habit
You need that little mental pick me up of feeling sexy again because people are telling you that you ARE sexy again.
Discipline Before Motivation: Creating Lasting Change in Your Fitness Journey
When it comes to achieving your fitness goals, discipline plays a crucial role. Before motivation can even occur, you must cultivate discipline as the foundation for success. Discipline allows you to form healthy habits, and it is these habits that ultimately drive lasting change in your life.
Change is the key to your motivation. Witnessing the transformations, both physical and mental, that result from your efforts fuels your drive to keep showing up. It is through consistent action and dedication to your habits that you experience the change you desire.
As a trainer, I discourage the reliance on short-term programs like 30 or 60-day challenges. While they may offer enticing instant results and the praise that accompanies them, they often fail to provide a sustainable solution. What happens after the program ends? How do you maintain the hard-earned results?
The truth is, most people don't have a clear answer. This is precisely why these programs are highly profitable. They capitalize on the cycle of returning customers who seek that temporary confidence boost and validation once or twice a year.
If these programs truly served your long-term well-being, they would provide a seamless transition into a maintenance phase. They would teach you how to sustain the results you achieved in the initial 30 days, eliminating the need to repeat the same program over and over again.
You would gain the knowledge of how to adjust your approach when you hit a plateau or face boredom. You would learn how to level up your workouts and keep yourself engaged in your fitness journey.
Above all, you would understand that your health is not something you can turn on and off. It should always remain a priority because it is an essential aspect of your well-being that you will always need.
So, let discipline be your guiding force. Embrace it as the catalyst for lasting change in your fitness journey. Build sustainable habits that empower you to maintain your progress, make necessary adjustments, and stay engaged for the long haul.
Remember, your health is not a temporary project—it is a lifelong commitment. Prioritize it, invest in it, and let discipline be the driving force that propels you forward on your path to a healthier, happier you.
Do Something Different
I absolutely refuse to accept those realities if that’s not what you truly want.
If You Want Something Different, Do Something Different: Embrace Change
Are you longing for a transformation in your life through your workouts? I hear you, and it's essential to address the underlying sentiments that often accompany these desires.
It's common to hear complaints or a sense of resignation about the current state of your body. Perhaps you attribute it to having children, working full-time, or a combination of both. But let me be clear—I refuse to accept those realities if they don't align with what you genuinely want.
The simplest solution, albeit the most frustrating, is to take action. Change won't come knocking on your door while you remain comfortably nestled in your bubble. It requires stepping outside of your comfort zone and making a conscious decision to do something different.
Remember, progress starts with a single step forward. Embrace that first step, no matter how small, and let it propel you towards the change you seek. It's a powerful act that sets the wheels of transformation in motion.
So, don't hold back. Seize the opportunity and go for it. Embrace the unknown, challenge yourself, and break free from the constraints that have kept you stagnant.
Change is within your reach, but it requires effort, determination, and a willingness to step outside of your comfort zone. With each step forward, you'll inch closer to the life and body you desire.
Take that leap of faith and embrace the possibility of something different. You have the power to create the life you want, starting with one courageous decision to do something different.
The journey won't always be easy, but it will be worth it. Believe in yourself, trust the process, and be open to the incredible transformations that await.
It's time to break free from complacency and embrace the power of change. Your dreams are within reach—now go for it!
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.
