Hear Me ROAR!

150# snatch in September 2014.  I had this goal of 150# in my head for several years.  And I hit it. THIS day.  And this day was the very first day anyone who worked out with me, ever heard me ROAR.  I couldn't help myself. It just came out. The hard work, the sweat, the dreams, the goals, the hours...ALL came out in this one lift.  And this picture is still one of my favorites.  It captures the essence of this emotion ALL at once.

You see, I have this fear of celebrating myself.
Of recognizing my personal achievements.
Of giving myself credit.
Of shouting out my worth and value.

It's like I feel if I say something about myself that is good, its bragging.

If I holler and shout after a made-lift or new skill achieved after so many hours of working at it, it's going to hurt someone else's feelings or make them feel less worthy.

I have a huge issue with ego's and the last thing I want to be categorized by is celebrating myself too excessively.

I am not sure where this issue stems from, part of it is my HUGE desire for every person to see their own worth and value and not base it on mine. Or compare themselves to me.

Part of it is being in this fitness industry so long, and seeing so many people focused on themselves and "me-first" attitude I think I go the opposite direction as fast as I can to avoid being a part of that movement.

I don't like using my body to sell my fitness lifestyle because while I know I work hard, its not my end goal.

AND you know what?!
I think there are 1000's of women out there like me.

I know it.
The women who put themselves behind every camera and not in front of it.  Noted by their Facebook profile picture of a flower or a child, and no recollection of a picture of themselves in 5 year's of being on social media.

The woman who can't accept a compliment and defers it or talks it down, maybe even argues it.  Even though, it feels good inside for a fleeting second, we don't allow ourselves the fulfillment of a compliment.

Or they ask me to not post their pictures or share their stories with their names attached because it will draw attention to them.

Or we use the language of "not ready yet" or "not good enough yet..or "when I get there"...

But let me telling you something...
There is this uninhibited emotion that you can hardly suppress after a few months of lifting weights.  It's this inner WOMAN voice and emotion that finally comes out.  It builds for so long within you and you can't help but YELL out when the time comes.  I KNOW every woman has this inner desire to be a badass.  This feeling within that they are AMAZING and what they DO is AMAZING.  IT's just finding the supportive environment, the right program and progress, and the consistency of staying with it. It's the combination of hours of work, relentless pursuit, and finally the ACCEPTANCE of our VALUED, BEAUTIFUL, AMAZING, WORTHY, PURPOSEFUL, ACCEPTED, AND EMPOWERED self.

And this is when a woman finds her ROAR. And THEN, THEN, there is no stopping her.

One-Pan Mexican Quinoa Bake

What you Will Need...

Produce

• 1 Avocado
• 1 (15-ounce) can Black beans
• 2 tbsp Cilantro, fresh leaves
• 1 cup Corn, canned or roasted frozen kernels
• 2 cloves Garlic
• 1 Jalapeno
• 1 Lime, Juice of
• 1 (14.5 oz) can Tomatoes, fire-roasted

Canned Goods

• 1 cup Vegetable broth

Pasta & Grains

• 1 cup Quinoa

Baking & Spices

• 1 tsp Chili powder
• 1 Kosher salt and freshly ground black pepper

Oils & Vinegars

• 1 tbsp Olive oil

Nuts & Seeds

• 1/2 tsp Cumin 

 Directions:

1. Heat olive oil in a large skillet over medium high heat. Add garlic and jalapeno, and cook, stirring frequently, until fragrant, about 1 minute.
2. Stir in quinoa, vegetable broth, beans, tomatoes, corn, chili powder and cumin; season with salt and pepper, to taste. Bring to a boil; cover, reduce heat and simmer until quinoa is cooked through, about 20 minutes. Stir in avocado, lime juice and cilantro.
3. Serve immediately.

Redefining Fitness: The Part You Don't See.

 It is a struggle. I get it.

I look back at old pictures and video's of me competing 2-3 year's ago. I was in GREAT shape.  I was strong. I had a great cardio capability.  I was winning competitions in this region.  I was at the top of my game.

And then I look at myself now.  I redo those workouts I used to do and find myself 20 seconds, 30 seconds, even minutes slower than I was back then.  And its tough.  I get discouraged.  I see girls I have beat in competitions, surging ahead, getting sponsorships, going to the CrossFit games, winning National Olympic Lifting meets. I want to be in that shape ALWAYS.  AGAIN. It messes with my head.  I need to work harder. I need to do more workouts. I need to get another coach. I need to push more. I have let myself go. I am weak.

And on...and on.

Success becomes an addiction.  It did for me.  I NEEDED that rush. That boost to my ego. I needed affirmation in my work ethic and abilities.  And while that is a good thing in some areas of life, and has gotten me to this point in my business...I also know its a big struggle for me as well.

I love competing. I love pushing my body.  But I don't love the addiction to the NEED to do so.

And I believe I am not alone...
99% of the time we see fitness coaches, motivational posters, exercise enthusiasts, nutrition guru's, CrossFit athletes, and so much more saying...

1 more rep.
Give it your all.
Don't be a quitter.
Push harder.
Pain is weakness leaving the body.
Sweat. Grind. Hustle.
Think about what your opponent is doing, and do more.

I get it.
It is motivating on those days you don't want to get out of bed.
It is encouraging on those late night's when you haven't gotten a workout in yet.
It is inspiring when you feel like giving up.

But, there is another side to this mentality.  It typically is an issue for a person who has been in a fitness routine for a little while.  Who loves their gym. Or has found new passion in running. Or their workout program. Loves their friends they have met through their fitness pursuits.

Loves it.
...too much.

It can become an addiction.  A need. So much so that we push past the limits of our bodies.  If we don't go to the gym, someone else is there outworking us. If we don't run everyday, we are getting beat already.  If we don't workout everyday, we are failing.  If we don't go, we might gain weight.  Or lose our strength gains. Or get behind.  Or miss out on the social aspect of our friends hanging out without us.

We don't listen to our bodies.  We don't take into consideration our stress, outside the gym.  We overlook the fact we haven't slept in a few nights.  We ignore the aching shoulder that has been nagging at us for a month now.  We neglect to pay attention to the fact our face is breaking out.  Our menstrual cycles have become irregular or non-existent.  Or that we hurt all over.  We are short-fused with our husbands and kids.

We feel worn out in our workout attempts. Weak in our strength. And our minds are exhausted.

BUT. WE. CAN'T SLOW DOWN. WE CAN'T TAKE A REST DAY.

Because that is weakness.
And we are better than that.  We can push through.  Just one more rep. One more day. One more hour. One more workout.  Everything around us screams, "don't be WEAK!"

Our ego is so loud in our ears that we don't hear the deafening cries of our body....breaking down.

And what usually happens is we get really sick and have to stop.
We get injured.
Our relationships suffer.
Our bodies begin shutting down.
Something serious enough happens that we are MADE TO STOP.

For good. Or for a long period of time.
And that is our fault.  That is the fault of those of us in this industry who don't share our rest days.  Who only show up on social media and in your life when we are "grinding."

You see the "hard work" being put in.  You see the effort, the blood, the sweat, the tears, the GOOD STUFF.
You didn't see me taking a nap 2-3 afternoons a week when I was competing hard.
You didn't see me barely able to walk up the stairs because my joints were so sore.
You didn't see me RESTING.

I did rest. And I do rest now, more than before.  BECAUSE it is important for our bodies BUT ALSO FOR OUR MINDS.

I get emails/messages daily from women apologizing for being tired. Apologizing for being up with kids and missing a workout. For being sick and not exercising the full-time that day.

And they are BLOWN AWAY when I say, "good! PLEASE take the next 2 days off, actually!"

It is OK!!!!!  It is OK to take days off. It is OK to rest. It is OK to not workout for a few days when your kids aren't sleeping well or your husbands working night shift and you are up worrying about him.

No wonder people fail fitness pursuits. Or hate exercising.  Because we make it such a black or white, do not show any weakness, if you take a rest day you have failed, if you aren't going hard then don't show up type of mentality that is DESTROYING OUR HEALTH.

I go so far as to tell my new mom's, if you are a new mom, don't workout more than 2 days a week and definitely not strenuous.  Especially if you had a C-section, your baby isn't sleeping, you are breastfeeding, and you have other children.  REST. EAT well.  Give your mind and body a chance to heal.

It is an issue that flies under the radar for most fitness businesses/professionals, etc. BECAUSE NO ONE WANTS to look weak.  And we have drilled this mindset into our clients and society so much so, we have clients apologizing for being sick and missing a workout?!

WHAT HAVE WE DONE????

SO here I am, giving you permission to take some time off. To rest. To listen to your body. To sleep in.  To REDEFINE your fitness FOR you.

The DVD says 6-days a week of workouts and you can only do 3...THEN DO 3! your gym offers CrossFit 5 mornings a week and you know by Friday you are exhausted and tired...sleep in!  Your running plan says 5 days a week of running but you always end up injured by the 12th week of this plan, CUT it down to 3 days a week.  And be proud of that.  This is YOUR journey. No one else's.  You define it. You take your own designated rest days.

And this marathon journey to fitness, will be a lot more enjoyable.  And your body will thank you.

sheSTRENGTH Small Group Classes

 sheSTRENGTH Small Group Fitness

When: November 14-18, 5:30 pm for 5 nights in a row

Where: My Home Gym

What: 

• 1-hour of socializing, exercising, learning, escaping the reality of the day, educating, building relationships
• 5 Workouts in Printable Form
• Tracker Sheet  
  Nutrition/Meal Prep/Recipes to Follow

Cost: $65

I am opening my doors for 5-days in November and December.  I am opening 5 spots for each 5-day session.  First come, first serve. 

 I have 3 spots left open for next week.

And 2 spots left open for December.

I am only holding the class if 5 people commit to participating.  If I don't have 5, we will postpone til the next time.

This will be all-fitness related. Strength training, stretching, foam rolling, band resistance, cardio, bootcamp style tabata, dancing, kick-boxing.  It will be fun! Non-threatening environment. Any age or ability is able to attend.

Email me at: anna@shestrength.com if you have questions.

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3) Safety precautions and modifications
4) Workouts that target all your trouble areas.

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How I use MyFitness Pal for My Client's Nutrition

I think most women I work with come to me with similar complaints...

"I don't know what to eat..."

"I don't know what healthy foods to prepare that my family will eat as well...I don't want to make 2 meals!"

"I don't want to be starving all the time..."
"I have tried to cut my calories before and I gained all my weight back."

So I have taken it up on myself to try to help educate my clients better on these topics, by showing them what I do. And first of all that involves having the cool little app on my phone called MyFitness Pal.  And I have it bookmarked on my desktop.  In this post, I will show you how to set up your account via a desktop computer.

Secondly, I have a skeleton outline of foods I typically consume.  So my grocery lists contain fruits, vegetables, protein, snacks, kids snacks, fats, drinks...and under each of those topics I will add my staple foods. Then I will fill in the gaps based on sales, preferences, and schedules for the week.

Lastly, I pre-post foods to this app so I have a gauge on what I will need to eat each day.  What this will do is help me budget my grocery list and know what to buy in bulk.  It will help me know what foods need prepped when.  And it will help me know how much of each food I will need to hit my daily calories and nutrients.  


So to begin,

1. Visit: https://www.myfitnesspal.com/ on your desktop
2. Set up a login name and password.
3. Set up your profile.
   
   
   
   
   
   
   
   
   
   
   
   
    4. Click under the “settings” tab. Adjust your settings according to what you want to see.
   
   
   
   >>>I prefer to see Carbohydrates, Protein, Fats, Fiber, Sugar
   
   
   5) Click under the “goals” tab. 
   
   
   
   Adjust daily nutrition goals based on personal goals. (I can help you with this)
4. For fat loss I would recommend less carbs, more fat, more protein
1. 20% carbs/50% fats/30% protein
5. For strength building and endurance training, I would recommend more carbs.
1. 40-50% carbs/20-30% fats/20-30% protein

Adjust calories based on suggested range the app provides according to your activity level, current weight, and fat loss goals.

6) Add today’s weigh-in and measurements under the “check-in” tab.

7) Add your daily food intake under the “food” tab. This is where I test out foods.  I will type in my typical breakfast, lunch, dinner, snacks, and drinks and I will see what my numbers end up looking like.  My favorite view is under the nutrition tab--I like choosing the "macros" chart and seeing what my daily percentages of nutrients and grams of intake are per meal and in my day.  From here is where I will adjust my portions so my numbers match up to my goals.  Keep in mind I will do this the night before I plan to eat these foods, and test them out.

And after a while I will begin to know what amounts of food I will eat and need and won't have to keep typing it in.  But I do "check" myself every week so I am not straying from my needed food intake.

8) Add your daily workout routine under “exercise” if you prefer too, as well.

Tomorrow I will post about how to set this up using the app on your mobile device.

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I work closely with my clients to provide them with actual grocery lists, meal templates, and recipe's to fill in the gaps of these nutrients using the MyFitness Pal tools.  We set-up a phone call and go over what is recommended for each person's specific needs.  Nutrition is 80% of our health.  You don't out-exercise a bad diet.  If this is something you would like more guidance on and specific information about, please email me at: anna@shestrength.com to find out about my next training sessions.

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If you would prefer to test the nutrition out yourself but are ready for a new fitness program, access my FREE 4-Week strength training template at:

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A Letter To My Daughter's From Their Mother in the Fitness Industry.

Preface--> My girl's have grown up in the fitness industry.  I started training clients out of our home basement gym when my oldest was 6 months old.  I would wear her on me as I trained clients at our college wellness center.  She would sleep in her playpen during my classes I taught at our local retirement community a few days a week.  She has crawled, walked, and now exercises with my clients I train in their homes who have special needs.  She knows my clients like family.

My youngest daughter has been at most of my running races, triathlon's, CrossFit competitions.  She has been in the gym with me while I trained other clients.  She has watched her dad and I lift weights many a morning while she waited for the preschool bus to arrive.

My girl's watch me speak at events. Share my passion about fitness and nutrition. They hear me preach about being strong and loving how God created us to be.  They help me pack healthy school lunches and make good choices in our food intake as much as possible.  They see me lift heavy weights.  They see me get frustrated on a weak day.  And celebrate on a strong day.  They see other women experience the empowering effects of their work paying off. They see me growing an online business through fitness so I can stay home with them.  They see me creating a
life by design.

They talk about how to do a push-up the right way in PE class.  They teach mini-exercise classes at their recess.  They ask me about protein and carbohydrates.  They know what fitness does.  And what it is.  They see the value and importance of it through my daily actions and example. They do their own version of fitness when they choose.

And I let them be who they want to be. Define themselves as they choose.

But here's what I want them to know most of all....


 

Dearest daughter's,

You can choose what your fitness level is.  You define "fit."  Do not aspire to be what this industry places as the norm.  Do not let magazines persuade you to feel you have to be skinny to be fit.  Do not let the world tell you if you are small, you are not fit.  Do not feel you have to wear short shorts, fancy bra's, and nothing else to show your fitness.  Do not feel like you have to flex in the mirror in your under clothes and post it on Instagram to prove your fitness. And if you want too, do not prove your fitness for them.  Do it for you. You do not have to define your worth by the gap between your thighs or the number on a scale.  Your emotions and self-worth can be defined by so much more confidence-boosting and powerful methods.  Do not judge other people based on their appearance and decide their fitness level, in your own mind, either.  Your mommy has been passed up, out-lifted, out-biked, out-swam, out-run, and out-performed by many women who society would determine as unfit based on their size on a scale--or their outward appearance.  (big or small) 

And I will do my best NOT to send a message of shame and defeat on those days when I do weigh myself or I do indulge in that chocolate ice cream tub and the guilt creeps in and it overtakes my emotions that carry over to you and your watchful eyes....because I am human and I am a woman and sometimes society's definition of fitness gets the best of me too.  And I'm sorry for that.  But what I do hope you see is me continuing to push myself everyday to get stronger, work harder, and not let that negativity get me down for long. This is a lifelong journey to health, and you are part of my reason for showing up everyday.

I want you to see a mama who doesn't quit. Who loves herself. And wants to honor the temple God gave her.  I want you to see that you can make your own way in this industry.  Don't look left or look right.  Don't compare yourself to the fitness trainers on TV.  Don't strive for perfection.  Because it will ruin you. It will lead you to failure.  And you will lose sight of your purpose and gifts in life.

So girls, be YOU. Be the best version of you.  Thick or thin. Strong or skinny.  Work hard, most of all.  And know that your fitness level is yours to define.  No one else's.

Love, 

Mom

An Open Letter to the Strong, Independent, Married Woman

I have been married 12 1/2 years.

I am not claiming to know it all or know anything, for that matter.

But what I do know is what I have experienced, personally.

So if I could write a letter to myself, early in my marriage this is what it would say.

Dearest Strong, Fearless, Independent, Optimistic Anna;

You married one of the most kind, loving, selfless men.  He is a quiet soul.  He doesn't share his emotions or speak well as to what he is feeling.  But he loves hard.  Despite his not being able to share it openly. He is a perfect balance to your carefree, every-moving mind and body.  He is your down-to-earth calm in the storm.  He is the gentle voice bringing you back to earth when your head is in the clouds.

1) So don't mistake his quietness for not caring.  Don't assume you know his thoughts and the reason behind is seemingly disconnect from what you are doing and are excited to be doing someday.  He does care. He really does. You have to learn he needs time to process his emotions related to what he feels and thinks.  So maybe dropping him a note in his lunchbox or sending him a text with a quick thought about what you want to share with him will give him time to prepare and gather his thoughts on the subject.  And sometimes, maybe, a written note or text is the best communication.

I GUARANTEE you will be surprised by his response. His excitement for what you are dreaming about.  And he will be happy with you but he will also have another side of the issue to bring to your attention...so don't eat him alive when he poses an antagonistic viewpoint you may not have considered.

2) Also, slow down.  You don't have to do all the housework. You don't have to clean every dish after supper. You don't have to do all the laundry and chase all the kids every night, while he takes a break on the couch for a few minutes.  Yes, he seems not to care or pay any attention to your huffing and puffing around the kitchen.  Yes, you are annoyed and bitter and he doesn't even seem to notice...BUT, he will NEVER notice.  He doesn't see what you see.  Until you ask him, gently, to help, he won't.  So don't get mad about it. Don't hold it all in and explode later.

Simply ASK for help.  You are no less of a woman if you do.  Most times he is glad to help.  He didn't know you needed it.--you always seem so strong and independent he rarely sees you in a situation of need.  And sometimes, just throw the dish towel down.  Leave the kitchen a mess and go sit with him.  Join him in his space for a change.  He might actually have something to teach you...it's OK to not do it all, all the time.

3)  Be mindful of his spirit.  Being married to someone like you isn't always easy.  You go, go go. You are motivated. Driven. Confident. And out-going.  He isn't.  He doesn't necessarily want to share you with everyone else all the time.  He doesn't love group dates and large get-together's.  So when he drags his feet for another social outing or party that you are excited about going too, and he seems to be the party pooper, know that is isn't YOU.  It isn't the party, he wants YOU and your 1-1 attention ONLY.  See that as a compliment, NOT a curse.  He wants to love what you love and do what you do... Don't discount him for that.  Love him for it.


4)  Make time for him. Daily. Put him first.  You have a huge heart for everyone around you.  You give of yourself 100% all the time and sometimes that leaves little energy for him.  And at 10 pm in bed at night when he finally gets you to himself, in quiet, and he wants to chat, among other things, and you are SO exhausted its annoying....remember you didn't allow him into your life at any other time of the day.  You put your job first. Your clients first. Your workout first.  Your kids first.  Your friends first.  EVERYTHING else.  But him...so make time for him.  Find a way to connect daily. Maybe that means, stepping back from working out so hard and making it all about you...and allowing him into your daily stress-reliever and passion--if even for just 20 minutes.  And let it be okay that your kids know this time is important.

5) Make memories with him. Yeah, you love going and doing.  You love learning and experiencing.  You are always up for a challenge and going strong in whatever is at hand.  But that's not always his style.  Let him lead every once in a while.  Let him choose what he wants to do.  Let him be creative and serve you.  And enjoy it. It might not be what you would really like to be doing. It may sound like the worst thing in the world, but it is important to him.  So relax. And make a memory out of it.  Even in the small things.  You will find yourself laughing about those little life experiences year's down the road. 

6)  Listen to him. You tend to be stubborn.  Your mind goes a thousand miles an hour and sometimes you are so excited about what you have to say....you interrupt. Or ignore his wisdom.  He truly does know you best.  He knows what is best for you.  He can see things you don't. It's why he balances you perfectly.  So truly listen to him and take what he says seriously.  He is your best ally.  Quit seeing his truth and wisdom and guidance as a threat or as an assumption on your part that he is a fun-hater...or he doesn't want you to be happy. (yes, I know ridiculous, but does sometimes become a thing in my head)  He wants all of this for you...but he also sees you wearing yourself thin again and doesn't feel this is in your best interest.  So respect him.  And absorb what he is saying.  It is because he cares.  He cares so much that he spoke truth to you, even though he knew you might react and get mad....he still said it.

Love, 
Anna
A much wiser, respectful, caring and happy wife 12 1/2 years later. 

 

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