{#twentyin30} 2 Sneak Peek Workouts

A HUGE part of the fitness puzzle for many is finding work-arounds when life throws a spin on their perfect exercise plans.

Your youngest throws up at school…

A meeting runs way longer than you imagined…

Traffic…

You forget your gym clothes to change into…

Life legit gets in the way sometimes!!!!  

Which is one of the reasons I started a private Facebook group with all of our Sweat Annual Members.

The way I see it… You commit to me.  I’m all in with you too.  You’ve literally hired us to make things happen for you and that means being there for you for life’s curve balls too.

When 2017 rolled around I committed myself to making this Facebook group a hub for us to rally behind big challenges, to talk nutrition, work through all the mindset obstacles, and simply get gritty.

As our 100oz of water challenge ended I knew I was going to do a big exercise challenge…

The thing is  #twentyin30 was literally supposed to be a Sweat Annual Members thing only… but then these emails came in with #springbreakfear and #springbreakpanic… some from folks in town, others from out of town… all WANTING help like… NOW.

So it hit me… #twentyin30 is for ANYONE in Huntsville or not who NEEDS a program, a coach, and a community to just get their hustle into full Spring swing.

2 lifts

2 cardio sessions

1 active recovery

Every single week for the next 4 weeks.

20 classes- 30 days…There’s an in studio and an at home version (Check the deets here and fast cause we start Feb. 6th!!!!)

And in case you’re just not 100% sure what the @home stuff will look like I’m passing on two workouts so you can see them and try them out.

The goal is not to overwhelm you with fancy….it’s to help you crush it with simplicity!!!!!

No machines for the cardio stuff.

Two sets of dumbbells required for the lifts.

These workouts will be uploaded weekly and it’s not a here and buh bye type deal… cause YOU’RE INSIDE the Sweat Annual Members FB group for the entire 30 days.  We can talk daily.  I can answer your questions and provide modifications if you need them.  And there’s plenty of folks on the inside already who will be doing all this stuff right along with you and can support you too.

So… click on the video pics to watch the videos, get your workout in anywhere, and let that #springbreakfear GO!  #twentyin30 is going to be crazy fun!!!

 

What if we didn’t hate ourselves?

What if we didn’t hate ourselves?

What would we wear?

What would we eat/not eat/ drink/ not drink?

Where would we go?  Would we be more adventurous?  Care free?

Who would we talk to/not talk to?  Would we treat others the same?  Allow others to treat us the same?

How long would we stand in front of the mirror?  Would we avoid our own eye contact in a mirror?

 

Honest questions from a recovering perfectionist who has forced herself to SIT WITH these questions and answer them honestly and whole heartedly.

If I loved myself… I’d wear the same thing on a Monday as on a Friday.  There’d be no skinny jeans or fat jeans.  I could wear a tight pair of pants after eating tons of salty and sweet food the night before and not feel fat (which is really a disguised word for nasty or ugly.)

If I loved myself… I could sit with a decadent piece of chocolate cake and ENJOY it like a 4 year old… without judgement of myself or worries of my weight.  I could eat it without worry that someone else is watching or engulf it as if someone may steal if from me.  I could drink a glass of wine or a big glass of chocolate milk at 9pm and not worry about the calories or sugar.  I could answer to what my body desires… vegetables, burgers, or Skittles and eat just til fullness.

If I loved myself… I would settle into the uncertainty of unknown faces and places.  I would walk into any room, stage, place and feel it was my right to be there as much as anyone else’s.

If I loved myself… I could take bold responsibility for the way I REACT to the way others treat me.  I could whole heartedly accept a compliment without the need to make an excuse or point out a flaw… “well it’s just the lighting is so good.”  or “…no, no… I still have just 5 more lbs.”  I could stand up for my beliefs in confidence and in kindness and not worry about acceptance or rejection.  I could be me.

If I loved myself… I could stand in front of the mirror and tell myself I’m beautiful… and BELIEVE it.  I would not feel the need to squeeze, to pull, to look away, or to compare.  I could STAY in front of the mirror and simply be nice.  I could observe my face and body with the same kindness and love as I have for my daughter’s.

UNWIRING myself as a person who needed to prove herself to herself and to others took me on a journey to understand what it means to have INNATE SELF WORTH.

To love myself in the same way I love my kids… irreversibly, completely, undeniably.

There’s not a thing they can or cannot do to make me love them more or less.

They are as they are and them changing, growing, maturing, getting good grades or bad grades, spilling food or forgetting to do chores… none of that moves my love for them up or down.

I might feel frustration or anger but the love… well…

It’s innate… instinctive, intuitive, inherent, and 100% steadfast.

“What… I am supposed to love myself… like this????”  Yes!!!!

My messy journey has taught me I am to live inside my head and my body with that same compassion and respect.

I can mess up… like royally mess the hell up… and my worth does not move.

I believe as a coach it’s my job to not only show my nutritional and exercise journey… but hell… my head has played more games with me than my metabolism!!!

If I talk macros and deadlifts… I gotta talk mindset!

And if you’re wondering where all these rainbows and unicorns are coming from all of a sudden… it’s because this week I watched an amazing human unable to make eye contact with herself in the mirror.  Not just once… but for an entire 50 minutes.

There’s no meal plan and there are no burpees or sets of squats than can work our mindsets!!!

It takes us laying our hearts out on the line for others... to say I’m holding space for you in my head and my heart and I know your pain really well.  I’ve been there.

You don’t have to believe you’re beautiful today because we’re on this journey together and I’m going to carry that burden for you right now.  And as we grow together and you trust me more and you trust you more I’m going hand you back pieces of YOUR “I’m a bad ass, beautiful puzzle” for you to put back in place.

And you may not know at first where they go.

And you may not even have realized those pieces were missing until you’ve re-discovered them.

And you may not always want some of those pieces back right away.

And that’s okay… the journey is really messy… but it’s also really worth it!!!

Gah… to slowly (and I do mean slowly) sift through all of the stories and scribbles and SEE your whole self and be able to look her square in the eye and feel nothing but love for her.

 

How Bullet Journaling turned Busy to ProductiveAF

May of last year I was slowly losing my mind.

I’m a mom, wife, coach, business owner, blogger, and (less than stellar) home maker.  Those are a lot of hats to wear and for a long time I was able to keep my life on track simply from memory.

As business and responsibilities have grown, I’ve attempted to get my world together using all sorts of fancy apps and calendars.   Nothing I downloaded or bought ever felt like it could truly handle the COMPLEXITY of my life so they were quickly abandoned.

As I searched for organizational tools last year, I came across bullet journaling but honestly, it was never something I seriously considered doing because it looked extremely intimidating and unhelpful.

Go ahead… go to www.bulletjournal.com and watch the 5 minute how-to video.

It’s brilliantly done, but they lost me on the whole “analog” thing.

I was all… WTF do I need to speak to myself in code?  That seems like more stuff I gotta keep in my head and I’m having trouble as it is!  No thanks.

However, May of 2016 was my “come to Jesus moment.”

That month, I forgot to do 3 very important things, but honestly, I don’t remember the first two.

I just know that the 3rd, forgetting my son’s birthday party, was the straw that broke the camel’s back.

Like who DOES THAT, RIGHT?  That’s the stuff movies are made of, right?

Uhm… nope… apparently it happens in real damn life cause when I got a message on Facebook from a mom asking for my address to drop off their child to my son’s spend the night party, I about had a nervous breakdown.

The good news is that my son was turning 11, which means X-Box, a giant bowl of chips, candy galore, and pizza and they’re happy as can be.  They don’t need coordinated games and balloons and THANK THE LORD, I don’t have to entertain parents anymore for a birthday party.

Just drop your babies off for some free babysitting, please!  It’s a friggin’ win/win for all.

My son’s birthday party went well, but there is no way one forgets their child’s birthday without realizing that my organizational framework was BROKEN.

That Monday swim team started and wouldn’t you know it a fellow momma, neighbor, and bullet journaler sat next to me.  It took me about 3 seconds to strike a conversation and get the momma low down on why she had chosen this bizarre looking method to organize her life.

Low and behold… she too had been totally intimidated by the whole bullet journal thing before starting.

She sent me to read the article that helped her get going… “WTF is A Bullet Journal and Why Should I Start One”  and since it spoke my WTF style language, I skeptically gave it a go.

  •  I went to Barnes and Nobles and bought me a super cheap Bargain Buy journal for $5.98.  I saw all the expensive ones the experts were bragging about online but I wasn’t convinced this thing was actually going to stick.  I wasn’t willing to invest $20-$30 yet so I went (and still do) go off brand.

 

  • I re-watched the official bulletjournal.com video and set things up just like they suggested except I ditched the analog stuff.  I didn’t have use or patience for special, secret code language about what I needed to do, what was important for me to do, what had gotten done, and what didn’t get done.  I’ll stick to crossing stuff out, please and thank you.

For about the first month it was just an awesome daily to do list where I could just DUMP my daily demands and even jot down fun little random events like “Emery lost her first tooth!”

No more post it notes all over the place.

No more lists that I’d forget at home or in the car.

No more trying to keep 10 different tasks in my head at the same time.

I felt IMMEDIATE RELIEF and darn it… I was getting so much more done without being MORE TIRED.

THAT was the biggest win of all!

Because we could all DO more and be busier but the cost to our sanity is huge.

And let’s be real…

busy is not the same damn thing as PRODUCTIVE.

I could feel my days becoming more efficient, my tasks getting done faster, decisions came easier, and I was LESS tired.

By month two I began to morph, tweak, and adjust my bullet journal so it was customized for a mom, trainer, business owner, blogger, and book worm.

If you were to open my bullet journal, it would probably look like a hot mess to you.

It certainly doesn’t look like the fancy ones you see on Instagram.

My bullet journal does not have fun doodles or colors.

It does however have business product ideas, conference notes, grocery lists, favorite quotes, my social media editorial calendar, my kids’ activities, appointments, and a million other random things.

I am doing more than before, better than before.

Quite frankly, I don’t know how I ever lived without a bullet jouranal before.

That’s why I put together an informal Nerd Out/Meet Up on Saturday at 11a.m. at Mellow Mushroom on Cecil Ashburn… next door to Sweat.  If you’re interested in coming just click the link above and let me know.

There’s no cost.  You are welcome to order food, drinks, or just chill and listen or start your journal.

I’ve sung the praises of bullet journaling enough that I’ve gotten some folks addicted and many others curious but they feel a bit intimidated… just like I did.

So, my goal on Saturday is to bring this bullet journal thing out of the fancy, intimidating Instagram accounts and make it accessible to you.

I’m happy to help you set yours up and answer your questions as to why you may or may not want certain things in your journal.  I’ll be sharing my own favorite strategies and giving you guys other resources so that you can adjust the journal to your very specific needs.

If you’re feeling anywhere close to overload and melt down the way I was last year, this low tech tool might be exactly what your busy life has been needing!

 

 

Short, Simple, Sweaty- How to exercise when you kinda don’t wanna

Yes… I love my gym time… most of the time.

But, of course, there are days that I don’t look forward to working out.

Now, listen…I always allow for 1-2 days of rest during the week and that gives me a good bit of freedom to step away if I’m traveling, really sore, tired, or over scheduled.

I’m not talking about THOSE days… I’m talking about the days you are supposed to crush it, know you have the time and energy, but damn it… WTF- Happened-To-My-Motivation-Days!?!? 

How do you get yourself to the gym when you kinda sorta just don’t wanna?  Here’s what I do… Continue reading “Short, Simple, Sweaty- How to exercise when you kinda don’t wanna”

{Diet Rebellion} Why I require you to CHEAT and RE-FEED on #ShredMode

“I WANT TO LOSE WEIGHT!!!!”

“I’m so over feeling like I’m out of control.”

“Help me get back to where IT’S EASY TO FEEL GOOD about myself again.”

Those are probably the 3 most common cries for help that I get at Sweat, in my inbox, and even out on the street.

So for the next 4 days, I’m opening up DIET REBELLION  – my 6 week fat loss program.

One of the major concepts we cover in Diet Rebellion is one that folks are extremely anxious about so I want to help take some of the mystique out of the words re-feed and cheat, and differentiate them from the oh so toxic BINGE…

 

Continue reading “{Diet Rebellion} Why I require you to CHEAT and RE-FEED on #ShredMode”