How to Help Alleviate Plantar Fasciitis Pain

Most runner's disregard the mobility of their ankles, hips, knees, and pelvis.  And as a result they become injured.  Probably the most important aspect of improved running speed and endurance is a direct reflection of their mobility!  Plain and simple.  So do the little things.  Such as foam rolling and educating yourself on how to avoid injury.  

These are my best tips for preventing and alleviating plantar fasciitis pain.  You might be surprised by what I say.

And in addition, because I'm passionate about educating people in a way that is helpful and healthy, I'm leading a 12-week Train for a Half Marathon Community online in February.

So I want to be the first to invite you to my endurance home fitness plan. Here's what it will look like!

• 12 weeks
• Strength Training Workouts
• Ab Workouts
• Running Plan with increased mileage each week
• Superfood Recovery shakes
• Daily Coaching
• Access to an online running community
• Accountability

DEADLINE TO ENTER IS JANUARY 30.

Email me here: anna@shestrength.com to join!

To the Mom's "Who Just Want a Healthy Baby"

I remember I used to say that.

"I don't care if we have a baby boy or baby girl, I just want her to be healthy."

Blake was proud to be Baker Blake yesterday.

Not that I was wrong for saying it. But now I look back after a lot of life experience and wonder what I truly meant by that.

Like I want my baby to have 5 finger's and toes?

Or I want my baby to look and act like other babies?

Hmmm. I'm not sure I even really knew what I was saying when I said it.

But now my whole view is different, and I look at "healthy" babies and kids in a whole new light.

I have 2 kids with special needs.

1 child has Down Syndrome.

1 child has Sensory Processing/Speech/Language/Anxiety and other diagnoses.

And they are both healthy in my eyes.

I follow a lot of friends on Facebook, other mom's and dad's who's kids have different diagnoses and I look at their kids as AMAZING little humans in this world who probably have a better grip and understanding on life than us all.

In fact, most of my experiences with kids with special needs has lead to me learning something about myself, my perspective, my views, my intentions and SO much more.

Could it be our fear of our kids being unhealthy is a direct reflection of our own insecurities or inabilities?  It might magnify our struggles or true heart.

Or are we fearful we won't be able to take care of or meet the needs of our child with special needs? Because in my experience, God knows what He's doing and if designed us to be these kiddo's parents, then we are more than equipped.

I don't know the answers.  I'm still trying to figure them out myself.

But what I do know is, These special kids are LIFE-CHANGER'S.  Their momma's and daddy's can attest to that.  Their teacher's and para's and Sunday School teacher's will agree with that.  These kid's have a purpose and a light inside them that none of us can ever have. Even if they don't seem to have a voice. They WILL have an impact we quote "normal" people can never have. Sometimes through unspoken, indescribable words.

And I don't know about you...but I'm HONORED to be a mom of 2 children who may have a medical diagnoses as unhealthy...but who's hearts and soul's can light up a room, a community, and a world. 

Here are a few of my favorite family's who's lives are impacted by kid's with special needs BUT who are better off because of it.  DON'T get me wrong, there are days we hate the conditions our kids have to go through and we hate what their diagnosis does to them...and it's NOT easy.  BUT they are our children and we will fight for them however we can.  And because of that, we are stronger.

When You Don't Feel You Compare

The end of the year for entrepreneurs involves a lot auditing, figuring, organizing and preparing for the next year's taxes. As I've scrolled through our finances it is sometimes hard not to see the fruits of my efforts with my fitness businesses...especially with the hopes and goals I have and where I'm at right now. Seems like you work so hard and don't have anything to show for it.

Because according to all my other entrepreneur friends...

I wasn't able to buy a new vehicle.

We didn't go on a lavish vacation.

I wasn't able to spoil my kids with memorable trips.

We didn't remodel the bathroom.

And that's what I see and have fallen into a trap of comparing with.

Because what I have forgotten is:

We have a son with extra physical needs meaning I had to write checks for his dental sedation appointments at a hospital instead of a regular dentist.

I had to pay for a cardiology appointment just to get approval for the dentist. 

I had to pay for lab work for the cardiologist because insurance is saying Down Syndrome isn't a medical condition. 

We had to restart some therapies for some unspoken struggles. 

We have to drive to Kansas City (3+ hours away) for appointments every few months. 

And we were able to pay for it all. Out of our monthly income. On time.

So while it isn't glamorous or noteworthy...it's the truth that is our lives. And I'm grateful to say we signed each check with confidence to provide for our family. 

This is our life. And we chose it. And I'm choosing to be INCREDIBLY grateful I have a job that allows the freedom of time and money. Even if it isn't a beach-setting! Ha!

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.

Because I Am Her.

I like going out with friends... But it can be SO energy sapping for me.  And I have no clue why.

I like socializing with other women and interacting.  But I come home SO worn out.

I would love to be out and about with all of the events I am invited too, but I also know I have to leave most of my energy on RESERVE.  It's what we mom's do.  Especially us mom's of a child with a behavioral disorder.  You never know what you are going to have to deal with...and when.  A flip can be switched at anytime...and you have to be in full on-call parenting ability, to put out fires, and control the chaos.  And try to remain patient.

It's become a parenting protective mechanism I think I've developed over time.  I can't let myself get too exhausted or I can not be a good parent at home.  I know this.  And kids with behavioral issues are VERY sensitive to this exhaustion, as if they almost can pinpoint it and act out as a result.  

But I still find myself perplexed by my inability to enjoy outing's and get -together's without being drained for days after...and it's not ALL my kids fault. ;)

Photo Courtesy of 3Twenty Photography

And here's what I've learned.

I TAKE upon myself the issues of other's.  

You see, I have this sixth sense about struggles people are going through.  It's like I can see right through the face of perfection the people I'm around are trying to portray.  

I can see the sadness behind the pretending perfection.

I can see the desperation behind the perfectly toned body on display.

I can see the need for affirmation behind the "good 'ol gal" heart.

I can see the fear behind the designer jeans and purses.

I can see the exhaustion behind the people pleasing.

And not only can I see it.  I feel it. 

Because I have been her.

I AM HER.

I know what it's like to experience all of these things.  It's tiring.  It's wearing.  But what I've learned most of all, is it doesn't have to be that way.

When we realize no one has it all together.  Everyone has their own skeletons in their closet.  We are all imperfect.  And most of us are just one step away from a break down...

We can let ourselves off the hook.  We give ourselves permission to be broken.  Therefore we give other's the ability to be broken too.

And it is the most freeing thing you can ever experience. It's indescribable with words.

And I LONG for every person to experience this freedom from shame, guilt, fear, and hopelessness.

And THAT's what exhausts me.  I finally figured it out.  

My heart breaks.  My soul aches.  

My mind stays busy because I so desperately want to say, 

"I see you.  I feel your struggle.  I get it.  And it's OK.  It IS OK!! So just stop.  Just stop all of this...And be you."

Do you REALLY think you are CALLED to be a fitness trainer?

(watch this video by Brene Brown first)

I had a tea date with a friend yesterday afternoon.  My friend is working her way through Wellness Coaching, and I've agreed to be her guinea pig for a few months.  And quite honestly, it has been great for me.

Sometimes you don't realize how strong you are and have to be for everyone around you...until you try to tell someone else what your struggle is or what you've dealt with so far that day, or week...who isn't inside your "inner circle" and already knows.  And they become almost overwhelmed and need to take a break...mid-convo...

And after we got into the session and the initial conversation over with...she asked me bluntly, "do you REALLY think you are CALLED to be a fitness trainer?"

And I was almost taken aback. Umm, yes. It's what excites me, it's what I'm passionate about, it's who I am.  What I do.  What I'm known for.  It's in my soul.

And then she hits me with this: "you spend SO much more time investing in PEOPLE...as in, you go straight for the heart of the matter, from what I've observed.  You get to know people.  Like really know them, know them.  People have this attraction to you because of your vulnerability...and understanding.  When I hear you talk about people, it's NEVER related to their fitness ability or lately lift...it's about their struggle or frustration that you want guidance helping them with..."

She asked if that sounded accurate.  I said yes.

She said, "did you notice I didn't mention one thing about exercise or fitness in that entire statement? Has it occurred to you ever, that you use fitness as a platform...or maybe you don't even know you do...BUT that YOUR true calling might be, in fact, helping women find themselves again??!  As in, learning to value their own worth.  Seeing themselves as enough.  And realizing their struggle is OK. You have a gift of encouragement.  And a sensitivity to know what women are really dealing with before they even tell you.

I'm going to go so far as to say, "people aren't drawn to you for your fitness know-how (typically), or for your muscles, or strength...they are actually drawn to you for heart, your humility, and your courage....WHICH come only from your ability to be vulnerable..."

And THAT is not normal in today's society for women.

So she asked me point blank if I'm hiding behind my fitness as my calling? Or if I had ever really stepped back, removed fitness from the forefront of my assumptions, and REALLY spent time learning what I am on this planet for.  What my impact will be.  Or is, currently.

And it has my mind going 1000 different ways.  I don't know any of those answers.  But I also hadn't ever really stepped back and asked myself why I truly love fitness and coaching fitness, before.  

But one thing I have gotten clarity on...is it's NOT the fitness.  Otherwise I wouldn't be content coaching so many variations of fitness for people in so many ways. CrossFit. Powerlifting. Oly Lifting. Running. Beachbody. Adaptive folks...

The fitness isn't my passion. Nope.

It's the people.

...and she may be onto something.