Did God Make Her This Way...?

Did God know before she was born, that He would need her to be strong? Silent? Confident in her own right? 

Not reliant on the presence of close-knit friendships in her life? Did He know she wouldn't have patience for small talk, but only time to go "there" and get to the heart of the conversation now or never? 

Did He give her a sixth sense about knowing people's true struggles behind their fake masquerades because He knew she'd need to be picky about who she let "in" her life? 

Did He give her a desire for solitude? And a love for working hard unnoticed, in the corner of her barn, sometimes through sweat and tears, as a relief from the internal struggles, knowing she wouldn't be able to leave often? But knowing she would need an outlet? 

Did He give her continuous struggles in life recognizing her need to be broken to best do her job at home? Knowing others won't understand? But she would?

Did He remove her ability to form close knit, social friendships because her ability to maintain them is next to impossible with kids that struggle like hers do? 

Did He create her with a high pain tolerance and a strong will, to fight when she needed too? 

Did He create Her this way...for such a time as this?

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He did.

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Being a parent of a child with mental health issues is something none of us can describe. And most of us can't even put to words.  Mainly because we don't want that stigma or label on our children, born of our blood and because we can't expect you to understand.

It's not something you can call your church prayer line for, because it would be constant.  And again, you don't want that label on your kids.

And you can't schedule social events or going out late with friends and because you have to be emotionally ready 24/7. You are always on call.  Vacations are hard because you constantly worry about how tired you will be when you get home, knowing they've been out of their comfortable routine and HELL will most likely break loose upon your return. Sometimes taking a week to recover.  

You don't have energy to pour anything else into others, because emotionally you are tapped out.  And most women are exhausted by your venting because who wants to talk about depression, medication, therapy, and behavior modifications over drinks at a party.  But that is your life and you have nothing else to discuss or share about.  So you just remain silent because its easier and more acceptable.

You workouts are your only other getaway and few women understand your hobby, passion, retreat, obsession, need, and ONLY option that works besides a lot of meds to destress and cope.  So yeah, again, leaves little else to small talk about.  Therefore, leaves very little on the table to have a common bond with, in other women.

You have no babysitter's left in the pipeline because "one and done" is usually the case for date night's with a new sitter.  Only to have to cancel your plans with others, or postpone reservations...to resolve THIS is why you never go out, its not worth it.

You weigh every outing against the backlash that will ensue upon return home, and for the next 2 days after depending the amount of over-stimulation and difference in environment.

And you trust very few people, because those that just assume you "need to spank them" and do something about their lack of filter and inability to understand social cues...will never understand and its not worth trying to defend yourself.

You can't spend extra money on new outfits, fancy vacations, house remodels because your medical bills are always unexpected and rarely covered by insurance.

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So yes, if she could only remember this IS why she was created different.  Possibly misunderstood. And most often the cause of intimidation because of her bold strength, confident silence, and serious demeanor.  

Because God knew He would need her for her kids, the ones He planned for her before He created her in the womb.  And the ones who need HER to be just who she is, FOR them.  Then she wouldn't struggle so much somedays'.

-Anna

The Silent Prayers.

The best advice I ever received related to my thinking and approach now, when it comes to serving, came from a single mom of teenagers, who worked full-time, and had her own set of demons to manage.  

We were at a women's event at church. People were discussing all the ways they served in the church. Nursery. Children's church. College hour. Service Saturday's. Mission work overseas. Bible School. Mom's night out during the week. Food prep for funerals and weddings.  And I remember sitting there listening to everyone share their good deeds.  And was so impressed with all they did, could do, and were planning to do.  

I remember thinking "how do they do it all?" I had 3 children, 2 within a similar age to each other. Two with special needs not including that one was just adopted from an orphanage.  And yet as I sat there, I felt this heaviness...like I wasn't doing "enough."  

And it haunted me for a long while.  I would think about signing up for the next big event and then Jerad would be called into work and I'd have to cancel. Or I'd be up with Blake all night before a morning service project --after he had night terrors.  And I would have to back out.

I felt worthless. I couldn't do it all like they seemingly were able.  And although these were lies I was allowing myself to believe...I felt I had nothing to offer.

I loved fitness. Working out.  I was always uncomfortable around large groups of women because I never seemed to relate to a lot of their struggles.  I had my own.  

And one day, while finally releasing this heaviness of not feeling like I was "enough" to this single mama--because I couldn't contribute to the service projects of the community, church, and women's groups...I told her I felt horrible like I should apologize because I had nothing to offer.

And I'll never forget the words she said to me..."ANNA...you are a momma of young kids, ones with special needs, just because you don't make a physical appearance at these community events so your presence can be known and praised...doesn't mean you can't contribute in other ways.  Girl, NEVER, ever EVER discount the power of a written note and a prayer."

She went on to tell me she spent many of her year's looking out for women she felt God laid on her heart, or who she personally witnessed needing a "pick me up" and she would mail them a handwritten note telling them she was thinking of them, and spoke whatever wisdom she had from her heart into their life. She said she had no idea the number of letter's she had written over the year's as her kids were young.  She said, "yeah, nobody saw my presence or even knew of my letter's unless they had received one..." but it made no difference to God.  I was sending written and silent prayers that WERE JUST AS POWERFUL...and gave me a sense of purpose and service.

From that week on, my entire outlook of serving was changed. I spent my time buying up cheap stationary. I walked around with open eyes looking and searching for who desperately wanted attention and need to be noticed. Seeing who might need a lift. Possibly, just a recognition and affirmation of who they are and were...and I would put my pen to paper.

Now my handwritten notes have since turned more into messages on facebook or email's...simple snaps on snapchat...or an IG video.  But the concept still remains.  I NOW believe and KNOW the power of the silent prayers and spoken/written words. Other's may not know, but that's ok. The people who do know, were supposed too know.  

And for that, I feel I have a purpose. My gifts are "enough." And I am serving in this stage of life as I can, with my kids situations, and needs...God has given me a outlet--AND for that I'm thankful. <3

Eliminating that C-Section Pooch

I spoke about this topics last summer, but as bikini season has drifted upon us again, I find myself answer this question a lot!

Today's topic will be on eliminating a C-Section Pooch.

My online client's and I have been focusing on ab workouts this week. Specifically those who have struggled with post C-Section pooches, shelves, pouches, and flab. Ha! 

(I've heard it called all of those things.)

But I wanted to share the basic steps I go through when working with someone who struggles with this issue.

So here are some basic moves and a quick little tip how to engage the lower pelvis more effectively..
You will need a ball, and a small mini-band. I purchased mine from www.power-systems.com

Make sure to have a mat or soft cushion for under your tush.  Start out slowly only completing a 5-8 reps of each movement before resting.

If you feel it in your lower back or neck, find a small support to place under your upper back..such as leaning against a couch or chair to support your neck. Also make sure not to clench your jaw and focus on deep breaths through your ribs and down your back. Fill the diaphragm with air....in and out.

And here are some self-massage techniques to diminish the scar tissue around the incision that would be causing this extra pooch.  I used my kiddo's playground ball. Just steal it while they are napping or doing other things. ha! Otherwise, my son thinks its time to play catch and tackle football.  This massage position is not a good one to be tackled in!  Those of you with boys, understand.


I would recommend completing the exercises in the first video 2-3 times a week.

And the gut smashing/massage techniques several times a day if you wish or have time.






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He will certainly not lose his reward...

"And if anyone gives even a cup of cold water to one of these little ones because he is My disciple, I will tell you the truth, he will certainly not lose his reward."

My heart is one that ALWAYS wants to lend a hand, help anyone I can.  I literally sat in church yesterday with tears streaming down my face as I listened the different needs of those in our community. All the different missions that need hands and feet...and I could literally volunteer and donate all my income and time to most who ask. I have no filter to what I desire to give and do and be.

And God knew that about me.  Because He provided me a husband who is very grounded and realistic. Ha! And brings balance to my life.  He also blessed me with 2 children, one through birth, and one through adoption...who have special needs.  Needs that require so much of my attention, energy, and time, emotions, heartache, celebrations, and life.  

Over the past few year's, God has revealed to me so much about boundaries, and the ones I am to stay within to best serve my family and take care of myself.  My natural tendency is to give until I am exhausted, overwhelmed and depleted, which isn't God's desire for me or anyone else.  He created me with gifts that were meant for specific projects, people, and times. And I have to check myself when approached with a new opportunity or project. 

We adopted my son, Blake, from Ukraine in 2011. He was 2 at the time.  We had a birthday party at the orphanage. We brought in McDonald's and toys for all the other kids in his orphanage groupa. We sang songs and brought as much life into a sad place, as we could.  I remember watching the kids screaming, jumping, and calling me "Mama" and Jerad "Papa."  Just begging us to bring them home. Desiring love, something they barely knew.  But I could only bring 1 child home.  Despite my desire to bring them all home, no matter the cost.  Or time. Or energy. At that moment I wanted to help them all experience love and hope and a new life.  

But it wasn't within my boundary.  Or my calling.  And for a good year after Blake's adoption, I couldn't buy anything nice for myself.  I couldn't spend money on anything extra.  I couldn't justify any expenses outside the necessities of life.  I would get angry when my kids wouldn't finish their food, calling them inconsiderate and ungrateful.  Knowing just across the world, there were kids, who were once part of Blake's everyday life who would LOVE to eat at a table with family.  And they would not complain.

And that mentality has slowly lifted as time as has passed on and I've worked through it.  But it is still a hard thing for me.  I remember those dark, lifeless eyes. The desperation.  I remember the slime of the white substance floating in fat that they ate for lunch everyday.  And it pains me.  Almost to the point where I punish myself for wanting nice things, buying nice things, or spending money on myself.  It is hard for me to enjoy things sometimes or even feel like celebrating when my heart is burdened by those who don't have anything.

And I know that isn't fair or right.  It's a definite battle for me.  I saved one. I did what I was called to do, and that is all God has called me to right now.  

And my new mission has turned to saving women, much like myself...who need to set boundaries. Who need to figure out their true passions and purposes.  To answer their callings and set everything else aside. Who are/were like me and gave everything to everyone out of the burden's of their hearts.  Who almost punish themselves for wanting to take time for themselves or buy themselves nice things...because they see the needs out there, that seem greater than our selfish desires.  

Yet this is wrong. Being overwhelmed isn't God's calling on our lives. It is NOT.  He gave us very specific gifts, interests, callings, and purposes that we are to work within and out of to best serve His people.  And that requires us slowing down to figure out what those are...and where they fit into our lives now.  We have to make some tough decisions.  And say "NO" to a few things before we figure it out.  Lots of peeling back the layers and asking hard questions.

But it is worth it.  I may not be at the next PTO meeting or the next big church event...because my calling is to work from within the boundaries of my kids needs, from home, behind a computer...impacting other women, like myself, who's circumstances don't allow them to socialize nearly as much as other's.

But that's ok. I'm okay with that now. It is still hard not to feel guilty and compare my seemingly pointless efforts in private to other's larger than life appearances at all the big social events...

So I still struggle too.  But I'm much more confident now, saying "No" because I know where my passion and purpose lie.  And what God has gifted me with for this place/time in life right now. 

What will you quit this week that no longer serves your purpose/passion in life?

Clara's Story

Dear Anna,

Our story began January 10th, 2008 (the day Clara was born).

      The delivery was somewhat traumatic for me, first time mom and all. After pushing for about 3 hours, using the vacuum, and using forceps they decided to rush me to emergency surgery. C-section it was. Looking back now I often wonder if her epilepsy is caused from the trauma during childbirth. 

"I know there is nothing we can do about it now, but coulda, shoulda, woulda.....or maybe I drank too much Diet Dr. Pepper, or did I exercise too much, or maybe my stress level was too high??? I wonder everyday if maybe I could have done something different to keep her from having epilepsy! I don't think I've ever really shared this with anyone, but I carry so much guilt always wondering if I could have done something different. "

Clara’s seizures began when she was only 8 months old.

      I remember every single specific detail of her first seizure. I was in the shower and I heard her cry out and then whimper, I hopped out of the shower to check on her and as I picked her up she began convulsing. At first I thought maybe she was having a bad dream, but I couldn’t wake her up. I knew then she was having a seizure. I picked up the phone trying to call 911 but I was so panicked I kept dropping the phone. Finally, I was able to get through to the dispatch, it felt like an eternity! Clara was still seizing! That day my baby seized for over 90 minutes! The ER Dr’s had to give her an elephant’s dose of Valium to stop the seizure.  This was honestly the longest 90 minutes of my life. I just knew Clara was going to die and there was absolutely nothing I could do!

During Clara’s first year of life she had about 40 seizures. The one thing we noticed is that Clara never had a seizure that stopped on its own. If we didn’t catch the seizure and administer medication, then she would continue to seize indefinitely. With every seizure there was a risk of brain damage because during a seizure the brain lacks oxygen and the seizures cause scar tissue to build up on the brain. My mom gut told me I needed to look outside of Wichita for a Pediatric Neurologist. 

We just weren’t getting the answers we wanted here in Wichita. Shortly after her 1^st birthday we saw a Dr. at Children’s Mercy Hospital in KC. We found out during that visit specifically what type of epilepsy Clara had. The Dr. helped us identify triggers and what lowers Clara’s seizure threshold. 

So they sent us on our way, back to Andale Kansas to fight for our daughters’ life! It was 100% on us as her parents to catch every single seizure!  When I really sit down and think about it…. It makes me feel like I’m going to have a panic attack, but we trust that God will always put us in the right place at the right time for Clara. God has proven time and time again that He has a watchful eye on Clara! From the time that we pulled her from the bottom of the swimming pool during a seizure to the nights when I randomly wake up at 2:00 am and check on her and she has a fever. God has always been there for us! People often ask us “How do you catch her seizures in the middle of the night”? I always reply “I stay up all night and watch her, because that’s what moms do”. 

Our goal as her parents is to let her be a “normal” kid even though she takes medicine twice a day, Always has to be with a buddy, and carries her emergency medicine with her at all times. We definitely don’t let epilepsy slow our family down! 

Clara plays softball, is on the swim team, is on a competitive cheer team, plays soccer, loves to ride horses, and spends every Saturday morning with me at the gym. Physical activity is a part of our life! She often asks me when she can start competing in CrossFit competitions! :) 

For us physical activity is our stress relief, and honestly the gym is our second home.  The family we have gained at the gym has been our support system! 

They have rallied around us when we have really needed it! It’s hard to even describe how much they mean to us! Two years ago when I came up with the crazy idea to have a competition to benefit the epilepsy foundation the gym quickly backed me 100%. It seems like now the rest is history! 

Our goal is to raise awareness about epilepsy because the numbers are staggering!! 1 and 26 people will develop epilepsy in their lifetime! We know that so many families have it far worse than us, and we choose to be thankful!

I met this beautiful family last weekend at a CrossFit competition called "Seize the Day." It was to raise awareness and funds for epilepsy and for family's like Clara's who are faced with these struggles everyday. It was an honor, AND THE only reason I made myself push through some intense cardio sessions lately to prepare.  Ha! 

But let me tell you something.  You will be more motivated. More empowered. More inspired. More humbled. And have a better perspective on life and your own personal health WHEN IT ISN'T ABOUT YOU.

I haven't spoken real honestly about how I feel about certain area of this fitness industry because I empathize and extend grace as often as I can...

But today, for some reason, I feel a need to express where I am at with all of this.

THIS girl. THIS family.  THIS relationship. THIS understanding.  THIS is why I workout.  THIS is why I run a fitness business.  THIS is why I spend hours learning to be a better coach.  THIS is why I invest so much of my time and money into coaching, fitness, my business, and some new projects coming soon.

AND...this IS why I do NOT have a lot of patience for...

• People who complain about their scale weight after 2 weeks of working out.
• People who say my programming doesn't work because they are gaining weight with strength training.
• People who don't understand why I make them learn to do their own meal prep, cooking, and recipe planning...NOT just give them a menu and say follow it.
• People who work out for the sole purpose of looking good on instagram.
• People who seek attention and affirmation for their six-pack abs and shapely butt.
• People seeking a quick with with no earned gains.
• People who think their value and identity is in their PR's and plates pushed.
• People who tire themselves to failure over and over again trying to reach someone else's definition of fitness that is not attainable.

Basically, 

PEOPLE WHO UNDERVALUE THEIR HEALTH.  

We miss the mark SO MUCH on what working out should be.  And why.  And how. And families like this come into my life and remind me why I am grateful every damn day for my health.  Little girls stronger than I'll ever know teach me how to be strong in a whole new way.  Mother's who stay up all night to watch over their daughter's so they don't have seizures who workout because its their ONLY WAY to let go of all the anxiety, stress, and pent up anger.

These are the people we should aspire to be strong for. And like. And because of.

Clara's

Jessica's

Not our EFFING ego's...!?!

SO let them go...because people are out there battling something a lot worse than your disgust with the cellulite on the back of your legs. 

Thanks for letting me share your story, friends.

Thanks for being the BEST EXAMPLE of sheSTRENGTH.

To The Mom who Yells...

All mom's yell, I don't care how well you parent.

At any given point in the day, the crumbs on the floor...the pee all over the bathroom wall...the arguing...the talking back...the tantrums at the dinner table over tater tots....
BECOME the tipping point of our day.  And everything from the last day.  The last week. Possibly even the past 6 months comes to a boiling point and needs escape.
And we yell.

Maybe we yell really loud.  Maybe we even scream.

It may not even be directly related to the incident at hand or the child involved...but it is there and it needs to escape.

We feel undervalued.

We are out of patience.

We have our own agenda in mind that isn't being achieved.

We are in a hurry.

We are resentful.

We can't put to words why we feel like we do.

I am one of them.
But here is where I am at in this journey of motherhood...

1) Rest.  Sleep.  We as mom's need it.  Yesterday I had a HUGE mess of laundry and dirt and dishes and my kids were still at school for another hour. I was so tired, BUT I could see the mess around me knowing it needed addressed.  But I closed my eyes and sat down and rested for an hour.  I slept. I woke up feeling better.  And had a better evening. If I hadn't, I would be so tired by supper that every little thing, like spilling a drink on the floor, would send me over the edge.  And I would YELL...and be met with tearful eyes and perplexed looks over my extreme anger over such a normal childhood mishap.

2) Don't let the disrespect or tantrums escalate you to anger.
I quit giving warnings. I quit counting to 3.  I quit giving meaningless threats.  Here's 1 thing I have learned, especially with kids like mine with special needs and attention...address the ISSUE right away.  Kids are typically wanting boundaries, they are seeking it through their actions.  So nip it in the butt right away BEFORE they continue to escalate in their behavior and YOUR TEMPER seeming rises to a boiling point and you REACT. (and yell)

3) Stop Multi-Tasking.
WHOA. This one is a hard one for me. I used to try to do the dishes, do the laundry, prepare supper and try to help my kids with spelling words or learn how to do new tricks ALL at the same time.  And when I'd burn the food, break a dish, and my kid was in tears because I wasn't watching their new trick..I would YELL.  So now I give them attention first, hear them out, give them my FULL focus...and send them on their way FULFILLED.  

4) Don't push an agenda.  
Part of my angry yelling was from REACTING.  REACTING to my frustration with not getting my way.  I had set it in my mind I was working out at 6:00 am and my youngest would get up at 5:30 am and want to watch cartoons, have a drink, and was hungry...AHHH!  I NEEDED my time. I DESERVED my workout time. And I would obsess about it until I got it done. AND sometimes I would take my anger over not getting my workout in ON her. And YELL.

5) Lower your expectations.
This may sound terrible. But I had to lower my expectations of my kids behavior and realize things weren't going to go as planned...MOST of the TIME.  Like when we went to the movies, and I took my son's ear plugs because he hates loud noises.  We got into the movie, we had our popcorn, kids were all settled and the movie started....AND my son jumped in my lap, through his ear plugs down on the floor, grabbed my neck and began crying. OUT loud.  And would NOT stop.  And I got mad. WHY?? This was supposed to be a fun family event together, watching a good warm, fuzzy movie. And he was ruining it.  And I wanted to YELL.  And probably would have, had we not been in a movie theatre.  I had to get over myself, recognize his needs, and realize this was the struggle we were going to have...and it would be FINE.

6) Just say no.

Another reason I would YELL.  Because I would give of myself 100% to everyone, all day. Being everything, to everyone.  Meeting everyone's emotional needs.  Answering every text, message, and phone call with patience and empathy.  I would let people walk all over me and it would be okay.  And I would say yes to every ball practice, every play practice, every after school activity, every church event, every fundraiser because I wanted to be a good mom.  AND it only made me a bad mom.  It would be 6 pm and my patience and will-power and control would be GONE.  I did not leave any in the tank for anyone else.  The "else" being the most important people in my life.  And I would YELL at every little thing.  So now I run on a reserve tank.  I set boundaries. I say no. And I value my patience and time for my kids.

7) I make sure I get time for my stress reliever as often as I can.
I lift heavy weights. Throw around bars. Learn new skills. And improve my fitness.  It's how I relieve my stress.  It has helped me through many tough times.  And still continues to today. We invested in a home gym so I can visit my stress reliever more easily...AND I can teach my kids the importance of relieving stress in a healthy way as well.

8) You are the mom, trust your gut. AND surround yourself with people who can help you BUT also know your true colors AND the environment and situation with your kids. Don't believe everything you read.
This one has so many levels, for me especially. And it may make some people mad...but here it goes.  I used to read James Dobson, I read Baby Wise. I read SO many strong-willed, discipline your child, this is how you do it books. AND I would get SO mad.  SO mad.  My child did NOT respond to these methods. These Godly, Biblical-lead methods that I was being preached as the only way.  And they did NOT work.  I prayed over my child. I disciplined her. I read her Scripture.  I saw how it worked for other mom's AND I would get SOOO mad.  I would YELL. Why didn't this method of doing it God's way work for me?!  It was supposed too. It was Biblical.  And yet, it only made my situation with my child worse.  And I realized my child was different.  BUT it took me accepting it first.  Then, it took me letting go of all I was taught as being the norm and working, and realizing I had to forge my own way.  I had to do what I felt was best for my child.  And work with her, and help her in a non-typical way.  And all then, only, then...was I able to release some anger and frustration at myself, my inabilities, and my "less-than" mentality I had imposed on myself for not being able to raise my child like I was being told was the "way."  And my anger subsided, my frustrations with her seemingly inability to follow the rules...my pride for feeling disrespected constantly by her actions and tendencies...her lack of seeing the black and white rules all kids were "supposed" to follow...AND KNOW deep down, she was different, and therefore needed handled different.  And I didn't have to be mad anymore, mad it didn't work, mad I wasn't good enough, and join her in the struggle and work with her through it...in a loving way. With empathy and understanding.  And I was able to stop YELLING.

9) Let your kids in your life.
I used to get so angry when they would try to help me. Or get in the way. Or beg to help me with a task I was already struggling with.  "Man! Just get out of my way so I can get this food cooked..." Or "leave me alone so I can get my workout done! UGH, LEAVE me alone!"  "No you will make a huge mess, you can't do this with me..."  When I slowed DOWN, for one.  When I stepped back and realized they weren't trying to purposely annoy me. Or get in my way.  When I took my own "needs" out of the picture for awhile, and realized they wanted to just be with "me" or do what "I'm doing"..the anger turned to compassion.  For some reason, it never crossed my mind they actually might want to spend time with me or learn from me....FOR a very long time.  I would watch my husband be so patient and giving of his time and talent.  Or my in-laws or parents let them make messes and I could see how much fun my kids would have with that...and realized they weren't actually trying to ruin my life...haha, they wanted to be a part of it.  I would stop YELLING so much.

10) Communicate better. 
I would get so mad when I'd yell out 2-3 directions or chores or things I wanted completed when I'd get home from work or class...and I'd return home to find NOTHING done.  Or it was only half-done or done completely wrong.  And I would YELL.  And I'd be SO mad at the disrespect. The carelessness.  And never feeling like I was being heard. Man, worst feeling ever to be white noise in a house full of people you'd give your life for.  And here's what I learned...my kids were not understanding my 3 yelled statements of chores.  I was not communicating exactly what I wanted in a way they could process.  Especially my oldest with sensory processing issues, my son who can't hear, and my baby. (ha! makes me laugh now looking back at my disgust in my kids and their lack of doing chores, when I now know their short-comings)  So now I write my list down of chores for the week. Each day has an assignment...they know ahead of time the expectation for the week...and NO more of me throwing a chore in at the last minute, demanding them to do it as extra because I am mad....and then getting mad when its not done when I return home.  It has to be clearly communicated for them to understand and complete...that's on ME. Not them.  They DO love me, they just don't understand what I want.

Bootcamp Workouts At-Home

A Sneak Peek Into My 5-Day Bootcamp Workout Series.

Workouts for at-home.

Strength training ideas with a small space and a few sets of dumbbells.

The beautiful thing about weight training is that anyone can begin strength training right away.  It can be modified to fit any person's ability. In addition, it provides the biggest calorie burn over an extended period of time than straight cardio, so you have made a great decision if fat-burning is one of your goals.  It also requires little equipment and space.  I suggest purchasing 5-10-15# dumbbells to begin with.  A mat.  A resistance band or 2.  And having an 8x10' space to complete these workouts.  

It typically requires you to be consistent with your training for 8-10 weeks before noticeable changes occur, but your body begins adjusting to strength training right away and you will be able to "feel" it happening as you go.  
   

 Benefits include:

1. Improved mobility and flexibility.
2. Increased energy and strength for daily tasks.
3. Increased muscle definition and size. 
4. Increased fat-burning capabilities and metabolism boost.  

Beyond that, I hosted a 5-Day Bootcamp at my house last week and we covered all areas of fitness each of the days.

• Arms
• Legs
• Cardio
• Abs
• Endurance
• Back

And so I wanted to share a quick glimpse of what those workouts looked like AND offer you a free printable of a few of the day's workouts for you to try at home, yourself.

Here's a leg-day burner we did: Set a timer for 10 minutes.

• Every minute at the top of the minute, do 1 deadlift, 1 hang power clean, 1 front squat. Increase weights each round if you can. So start light.

• This workout was :45 seconds of band bicep curls, resting :45 seconds between sets.

And lastly, we did :45 second rounds of boxing.  And between each set of boxing you had 10 push ups, 10 dips, 10 overhead press. We repeated that series 5x times through.

If you want access to the workouts in printable form, please apply here and I will get them sent out ASAP.  If you are wanting the workouts AND the coaching, my next bootcamp will be held at my gym December 5-9 from 5:30-6:30 pm.  I have 2 spots left available for anyone who wants to join us. Cost is $65 for the week.

PLEASE SEND ME YOUR EXCLUSIVE BOOTCAMP WORKOUTS

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