Best Core Exercises for Running

Here's a sample of the ab workouts we will do with my Couch to 5k training plan!!

These are samples of my personal ab workouts I do. Core strength is crucial to running form, preventing injury, and improving speed!

10 Plank + Dumbbell Row

10 Y, T, A's

10 Alternating V-Up's

10 Single Leg Bridge, R

10 Single Leg Bridge, L

10 Russian Twist per Side

10 Toe Touches

x 5 Rounds

My First Podcast Experience--Rural Women Inspired

****GET FIT IN MINDSET AND BODY****

My interview with Mindy Young, from Rural Life Inspired.

"Get fit in mindset and body with Anna Woods! Anna stresses the important in becoming fit in your mind first and foremost. Her passion is helping rural women to put themselves first and help them to realize that they are amazing.

Anna is awesome and so inspiring. I can honestly tell you that after chatting with her, my mindset did a complete 180. But, don’t just take my word for it."

Click the link below to hear my podcast and read the show notes from our interview!

<<https://farmfitliving.com/get-fit-in-mindset-and-body/>>

Your Daughter Is...

I have walked through the IEP process in school with Blake for 5 years now.  We discuss his deficiencies, his strengths, we match goals to his current abilities. We discuss how best to help him. And its pretty straightforward. I've had a blessing with great staff, therapists, and administrators who graciously handle his IEP in a way that keeps him as the main focus, for the all of these years.

And with Down Syndrome, overall, its typically what you see is what you get.

Yesterday we sat down for another meeting for my daughter. She has undergone IEP accommodation testing the past few months, after we resolved to see if she would qualify.  School is difficult for her in many ways. And its unfair. I hate that she can't learn like other kids learn.  Or she can't relate to her peers like other kids her age.

She had a diagnosis of Asperger's many year's ago and I always felt it wasn't accurate.  So maybe that's me in denial, or maybe that's my mom gut.  We have adjusted diet. We have done counseling. We have done family therapy. We have provided after school tutoring.  We work at home as much as we can on her areas of struggle.  We have added interventions at school for her. We include her in activities she can thrive in and also learn from.  We work to set an example for her.  Teach her. 

And yesterday I kept fighting this feeling of..."it wasn't enough."

As you listen to the staff list off where she struggled, where she had deficiencies, where she came up short...it is REALLY HARD...not to feel guilty.  Could we have done more? Should we have tested earlier?  Why can't she just learn like others?  We didn't make the right choices. We shouldn't have moved so many times...

The same concept I scream, preach and encourage YOU all to fight for "i am enough."  Left me hanging yesterday.  I didn't feel I was enough for a few hours there.  It's heart-breaking to feel like if you would have only "coulda shoulda woulda"...

Things could be different for her.

And as we drove home, she was tired. Hangry. And insecure about what the next few months of her school will look like...I blocked out her words...and I just kept fighting off the lies in my head trying to convince me I had failed her. Because I fully knew that wasn't true.

And as I went live last night to share with you all about "the journey." Enduring the struggle, embracing the hardships, and sticking to it--not being a Quitzilla...because the end result/transformation would be worth it.  I thought to myself.  These words are just as important for me to hear as anyone else.

And so here we go...embracing the hardship of another journey in my life, helping a child who loves school but can't learn the way others learn---find a way to learn. And cope.  That is unique to her.

And so begins...

Operation: LEARN.

So here I am, being transparent, open, and real with you about my new journey...one that I'm going to confidently embrace the hardship of knowing for my daughter's transformation and sake...it will be worth it!

--->>If you missed my LIVE broadcast last night, hop on over to: fb.com/anna.woods.homegym and scroll down to LIVE video's.  <<---

Re: I Choose.

Reposted from my blog: Wednesday, Feb. 25, 2015

I Choose...

Update: Almost 2 year's later to the date I wrote this blog.  I am reflecting on this blog. The emotion I had writing it.  And where I am now.  This morning I was reading about Peter walking on water, when he challenged Jesus of His identity.  And how as he began to fear the wind and the storm, he began to sink.  If that doesn't describe the past 2 year's for me, I do NOT know what does.  

I began coaching with Team Beachbody, so I could coach women from home. And still be a part of an industry I loved..during my year of rest.

And through that time, my heart began to form the mission of sheSTRENGTH.  I am still uncertain if this is part of God's proclamation when He spoke to me so clearly about having something more planned for my life.  But I am still here, still trying to trust God--walking on this water without fearing the "storms."  

And as the CrossFit Open is upon us again, I get feelings of sadness, and miss out on this "high" and excitement during this season of this sport.  I see all of my friends training, setting themselves up with high chances of making Regionals and the Games (my previous goals)...and its HARD.  I fight bitterness.  Lack of hope.  BUT I know this was what my calling was at this time...knowing it doesn't have to be an "end all be all" but this season of my life isn't competing...

It's a time for refining of my soul. A time for me to teach and invest in others.  And be an encourager.  Because what I'm realizing is...I have 10x more impact on other's lives from behind my computer in a place of constant humility--than I ever did from the top of a podium.

I Peter 5:6 --Humble yourselves, therefore, under God's mighty hand, that he may lift you up in due time. ... 

I am typing this blog with tears streaming down my face...my heart aching.  Stomach churning.

This is the week of the CrossFit Open.  2015.  My year. What I've been training for.  This has been my goal year for awhile now.  I've worked harder the past year than ever.  Reaching new goals.  New heights.  New weights.  New movements.  Checking off my lists of weaknesses.  No distractions.  Fully focused.  This is it.  The season starts, tomorrow night.

This is where my hard work pays off.  Where I lay it all down.  For the next 5 weeks, completing workouts, submitting scores against other people in my Region, in hopes of making it to Regionals in May.  Regionals.  My motivating factor through every sweaty workout, every 5:00 am wake-up call, every mental battle, every "I want to quit," every bruise, every ache and pain, every get back up again.  I just want to get there.  All my IG posts scream, "you can do this!"  "No excuses!"  "It's Now or Never!" "You earn what you put into it."  "If you work hard enough, your dreams will come true..."

And I do.  I really do.  Hope they do.

Someday.  For sure, someday.
Just not any day soon.

My turning point came at a competition in December.  I was the oldest female athlete.  The only one with kids.  Most definitely the only one with 2 kids with special needs.  The only one married for double digit years.

Hmmm...where was everyone else my age?  With kids?
Not there.  Because this stage of life is hard.  Harder than any Open workout.  Life with "little's" is full-time.  Overtime.  All the time work.  And I was the only one crazy enough to try to do both.

The disbelief by the other competitors struck me.  How do I do it?  How do I make time?  How do I train hard and be a mom/wife?  While I felt honored to be able to share that I was doing it.  And it could be done...
I was convicted all at the same time.


And I couldn't shake this conviction.  That I wasn't really doing it all.  Well.
I prayed and wrestled with God for a month...what am I supposed to do? I can't possibly give up all I've worked so hard for, for so long.  I don't know what I would do if I didn't compete.  Competing is my motivation. My push.  My drive.  I live for it.

So I prayed for an answer.  A solution.  A way to do it all.
And it came...loud and clear one Sunday afternoon while I was praying for discernment as to what I should do about my CrossFit goals and my goals as a wife and mom.  And as clear as day, I felt the Holy Spirit say, "You will rest this year.  That is your big performance.  You will be done for now......I have bigger plans for you."

And this may be where I lose most of you.  Because I have doubted this clearly spoken directive, myself. Over and over.  But as soon as I surrendered to this, as soon as I said Lord, your will be done.  I want to follow you.  Obey you.  This goosebump like peace fell over my body.  And I knew this to be my decision.

I asked several people to pray over me in this decision as I knew it would be hard as the CrossFit season neared.  As people asked me if I was getting excited...and ready...and if I was going to get to Regionals this year.  Because I truly want to say, "YES! I'M READY...I'M GOING TO DO THIS! I am ready to make a name for myself, #homegym is ready to make a statement.  Prove my efforts. This is it!"

And I knew the battle would be hard.  I expected people not to understand.  Or buy my real lack of reasoning.
I am obviously struggling with it tonight.  It's tough.

But much more than I want to be known as a CrossFit athlete that is a mom and a wife and does it all...
I want to be known for not doing anything.  Transparent
Only as a humble servant of Christ.  Who honors her husband.  Guides her children.  Loves her Lord and Father.

More.

I love working out. And will continue to do so. Hard. Because that is a passion God has put in my heart.
But right now, under the umbrella of rest.  Sitting still.  Waiting.
And this could quite possibly be the hardest workout I've done yet.  Because there are no banners screaming "do less."  "Be still."  "Rest."  "Be quiet."  "Seek nothing."  And no one encourages you to seek the slower, smaller route.  Because this type of workout, this resting piece,  requires faith.  Faith in things unseen.

Things hoped for.

Things of eternal value that carry no merit on this earth. And don't fill a scoreboard.  Or earn me points.  Sponsorships or recognition.  No, this workout involves more discipline, sacrifice, humility, stepping aside so God can work...effort. It requires hands-on parenting. Being purposeful with my husband.  Jobs I may never receive affirmation for this side of Heaven.  No measuring progress.  No immediate results.  All based on hope.  And faith and love.

And this, my friends, is the kind of workout I want to live for.

You Actually DON'T Want to Lose Weight

Profile pic I had made when I launched Woods Wellness in 2007

I drove a '74 Nova to high school.  My dad bought it from an elderly woman who hadn't done a thing to it since she bought it back in 1974.  It needed a new engine and lots of work.  This vehicle was a labor of love from day 1.  I drove it before the engine was replaced.  It didn't have a reverse in it, so I had to drive around and around the school parking lot until I found a spot I could pull into forward.  And after sports at the end of the day, I had to ask friends to help push me back from my parking spot so I could pull forward.  OR I had to wait until that person parked in front of me left from the school as well.  

One of the fitness classes that started it all for me with special populations.

Every Sunday I would detail that vehicle.  Inside would be spotless.  I washed and waxed it weekly.  I saved my money to put a new CD player in it after Christmas.  I LOVED that vehicle.  I helped pay for the insurance on it by working after school and on the weekends, before and after sporting events.  I watched my dad spend hours rebuilding the engine and fixing odds and ends on it over the summer so it would be driveable by fall.  

It was SO important to me.  

BECAUSE I invested my time into it, my dad invested his time into it, and I was paying for it--it was my ONLY option for a vehicle.

Therefore, I HAD TO TAKE CARE OF IT. It meant that much to me.

Much like our bodies...

And as I sit here at my computer, once again, tears streaming down my face (because I am an empath)...and apparently I can even "sense" people's feelings through the computer screen.

And IT KILLS ME.  Because I can see it.  I can feel it.

...DESPERATION.

This desire to lose weight.  To lose weight quickly.  To lose those inches. To have more energy.  To look good.  To fit into our clothes better.  To run a race.  To be an example for our kids...

All of it. I get it. I've heard it. OVER AND OVER.

And the same people, fall for the same quick weight loss schemes, OVER AND OVER.  This year they are chasing this product, last year it was a different product.  YET...the problem still remains.

AND you know what??!?

The problem isn't you being overweight.  Or you needing to lose inches. Or look good.  NOPE. You aren't desperate for those things...

You are actually desperate TO LOVE YOURSELF.  

Because if you loved yourself enough to take care of yourself...

WE WOULDN'T BE IN THIS SAME SITUATION AGAIN....THIS 2017.  Just like 2016, 2015....

Chasing another quick promise...we HOPE, just HOPE will fill this void.

But I will tell you right now. It WON'T.

In 1 month...you may feel great. Maybe even in 2 months...but then what?  You might even lose all the weight...GREAT! I love it!  

BUT if there is not a mindset switch.  If there is not self-love.  Which leads to self-care.  Then nothing has changed. 

"I failed again!"  "I am sorry you are going to be mad at me because..."  "Ok, I give up...I'll try your way now...what do I need to do?"

I hear this no less than 20x a day.  And you know what...people are always amazed when I say.

1) Quit something today.  Something you don't need to be doing.

2) Spend no less than 10 minutes a day listening to personal development.  Reading a book. Meditating.

3) Find new friends, friends who support you.  If you are going to do this, and change your mindset, you need better influencer's.

4) Do something today you can continue for life.  

....if you do these things...then we will chat about a fitness program.

BECAUSE I am here to make you fall in love with yourself again.  Fall in love with the process of taking care of yourself.  Fall in love with how you feel when you invest in yourself and you EARN that right to feel better, look better, and therefore, BE better!!

And that won't be easy. I don't promise that.  But it will be worth it. 

So ask yourself...before you hit "PAY" on that quick fix button...

What am I REALLY WANTING HERE???

<3 Anna

The #1 Thing You Are NOT Doing to Grow Your Online Business

I have been in the fitness industry for 13 plus year's.

I have been the CEO of my fitness business for 9 year's.  I have run my own studio, I have trained clients face to face, I have coached people online, I have helped open a CrossFit gym and coached, I have worked as a trainer at our local Y, I have taught classes at our local retirement community and day service provider's for adults with special needs.

I have had some experience with being a business owner and entrepreneur.

And there seems to be 1 thing new entrepreneur's, new network marketing business owner's, new pop up shop CEO's...

ARE ALL MISSING.

And this is it.  They are missing the people.  The true, meaningful, relationship-building aspect of human connection.

We are joining these network marketing companies with passion and excitement, we get scripts, we get video's, we get transformation stories to share...AND yet we DON'T do the 1 thing that is required to be successful.

TRULY connecting with people.

1) We would rather send a script that the company gives us with the "Hey! How are you? I have started this new business.....and I would love to sell you this ......it is on sale for ...............and here are results from the last woman's experience ..............Thanks! -Signed, a person we haven't spoken to in 20 year's

Because if we take time to really get to know people.  To reconnect. Meet up for coffee. Or set up a phone call face to face.  It takes time.  And it might be uncomfortable.  And it might lead to more conversations, instead of a quick sale.  WHAT?!

2) We would rather splash our Facebook feeds with SPAM and Infomercial's of our products and fancy lettering and graphics...than to actually have to use the products for 6-months to a year and show proof of the product and fall in love with the product enough to "show" people how it works and why we love it...instead we want to skip the work and instead "sell" our product as a quick fix--one we aren't even 100% sure of us ourselves yet because we have only been using it 2 weeks. Or don't use it at all but hope to make a quick dollar, like was promised in our recruitment call when I signed up.

We make it about a quick sell, fast dollar, and what "he or she" says is the way, and we become desperate for a sale. Instead of falling in love with the product ourselves first.

3) We don't want to take the time to truly understand people's needs.  We don't ask questions about them.  We don't interview them to see if our product is even something they need or want.  Instead we shove our product in their face for a solution of a problem this person may not have or EVEN know they have.  

Again, this takes time.  This takes removing yourself from the picture and your desperation for a quick sale, and actually "going there" with people.  Learning their true fears, anxieties, motivations, needs.  AND it also means realizing your product may not be good for them, and respecting their needs/desires by referring them on.

4) We don't want to personally invite people to our private social media groups.  It is uncomfortable, it is scary, and we all FEAR rejection, so we avoid it.  Instead we add everyone we know to a private group for a product we are selling or may win a prize for AND disrespect people's social media time and use.  

Instead, we should be inviting them to learn more and let THEM make the decision to join our private group.  SHOW respect people.  Again, don't provide a solution for a problem people don't have.

5) DO your research. Is this product you plan to promote or has changed your life one that is sustainable?  Is it one that the market will become saturated quickly with?  Is it something people will truly benefit from in a genuine, long-term, lifestyle changing way?  Has it been proven?  Is is safe?

Once again, and lastly, ask people before you sell.  Is this something you would use?  Is this something my doctor would recommend or encourage?

IT ALL COMES DOWN TO PEOPLE.  Connecting. Serving. Asking the questions.  Respecting.  Hearing out.  Supporting.  

We miss the boat when we miss this key step.  And THAT is probably why you have not been able to sustain your current business or online marketing company....

BECAUSE you aren't including the people and relationships.  Plain and simple.

No Fear.

I have looked back over the past few years and finally feel like I'm in a place of complete peace.

I feel like I have done a lot of searching in the wrong places for fulfillment. For my purpose. For my platform. My job.

I KNEW my purpose involved people.
I KNEW it involved fitness in some respect.
I KNEW it would include my writing.
And I KNEW it would be about something bigger than me.

BUT I knew it would include being a wife and mommy first.  And that was the piece I couldn't quite figure out and incorporate.

I tried working in a gym, which I loved, and helping people 1--1. Coaching group classes.  Helping people achieve big goals....BUT it was pulling me away from my family and their needs.

So I had to quit.

I tried opening my own fitness studio, which I loved, and had always dreamed of. But God called me away from that.  We were supposed to adopt a baby with special needs all the way across the world, instead.

So I closed the doors.

I tried to make a run for CrossFit Regionals as an athlete and mom. And wife. Proving there are no excuses if you want to pursue your dreams.  That you just have to make sacrifices and train hard. And I loved it. Made great friends got in GREAT shape.  But my family suffered. I was always tired. Pushing through another hour of workouts. It just wasn't/isn't my time. Yet.

So I semi-retired.

I quit training and coaching altogether because I just couldn't find a perfect match for it all. I sort of gave up on it all and sought to try to find fulfillment in just being home and focused 100% on my husband and kids.  Which I loved. But desperately missed my work.

So I prayed. Fasted. And shut myself off from all people and social media for a LONG time.

And when I reopened my world to social media and the options of fitness again, I came across opening an online fitness studio.
I had my reservations about how this would all work. I had my fears about it taking me away from my family again. About failing my duties of a wife and mom.  I wanted this to be what I was supposed to do. Because all my selfish attempts before had failed.  I was approaching this direction with a whole new mindset. One of humility. Faith. And openness to whatever God had planned for me.

I no longer had FEAR.

I prayed about it and asked God to reveal to me what my plan of action should be with this opportunity to coach people in fitness from home.  About still being able to be a wife and mom and get my kids to therapies and appointments...BUT still be able to coach and train the people I love. And use my gifts to change lives.  Like I knew I was supposed too...just not sure how up to this point. Because every way before had failed.

And after all of this time, I chose to make the leap. Praying that if this wasn't supposed to be the direction I go with my dreams and my business, then God would close the doors quietly and I could move on.  And I had this overwhelming peace about it all.

And here I am...9 months in...still at complete peace.  YET completely overwhelmed because of the perfect plan God had set for me.  I still get to do what I love. Work with people. Inspire them. Encourage them. Interact with them. Extend grace. And share my passion for fitness...YET STILL BE HOME...with my kids and husband.  I can work when I want. Where I want. How I want.

AND I have NO FEAR.  When I speak to people I know what I'm saying is completely true. Completely effective.  And completely what I'm supposed to be doing.  I can approach people in full confidence knowing what I am sharing with them is going to change their life. It will work. It will only help them.  It isn't a fad. It isn't a pill. Or a patch.  It has no negative side effects.  And if they aren't ready to join me. Or are currently trying another way. I'm good with that. Because I have full confidence in God's plan for me and this business. I have full confidence in what I'm doing.  And if they are supposed to join me as client. Or join our team as a coach. It will happen when it is supposed too. 

And that what I'm doing is all about 4 simple truths. 

• Exercise.

• Nutrition.
• Accountability.
• Possibility.

And I praise God everyday for this perfect opportunity. For the blessings He has given me through relationships, friendships, financial freedoms, paying off debts, being at home with my family, the full support of my husband, new mercies each day, a vision and a dream for whats ahead. And lots of HOPE for those I have the opportunity to impact over the years with this business.