4 (politically incorrect) reasons I effin’ CRAVE exercise

I don’t want to talk about being healthy.

I mean … yes… healthy is great and it’s important, but can we pull back the curtain for a sec?

Can we talk about some of the juicer things that aren’t “proper” for us to say out loud that actually motivate us to not just go though the motions and say we worked out, but do things like:

  • rearrange our day and not miss the gym
  • sleep in our workout clothes so we won’t hit snooze at 5 a.m.
  • use our lunch hour for exercise instead of eating
  • book a babysitter on a random weeknight rather than miss a training session.

If I’m being transparent, WELLNESS, by itself, is NOT a big enough driving force to make me exercise the way that I do!

Continue reading “4 (politically incorrect) reasons I effin’ CRAVE exercise”

Your 3, 4, or 5 day Workout Plan at Sweat

“Jeidi, I can only come 3 (or 4 or 5) days a week.  What classes should I take?”

How I answer this question is quite different than what you might hear outside of Sweat.  So before I send you off with the link to get the workout plans you gotta understand a few things…

What most coaches do after they hear this inquiry is ask the standard “What are your goals?” question and follow it up with a dull MONOLOGUE filled with exercise and nutrition jargon like kreb’s cycle, ATP, BCAA’s, and macronutrients.

They arm you with information and make themselves look super smart.

Here’s my thing…

INFORMATION does NOT create results!

KNOWLEDGE does not translate into ACTION!!!!!

The way I want you to approach the 3 workouts TEMPLATES I’ve provided is to ask the very same questions I ask from new clients and then tweak the recs FEARLESSLY

“Jeidi, I can only exercise 3 (4 or 5) times a week.  What classes should I take?”

  • 1.   “So, what do you like to do?”  (super sneaky way of targeting CONSISTENCY!)

Continue reading “Your 3, 4, or 5 day Workout Plan at Sweat”

10 Unconventional Fitness Ideas Our Kids Need

When I first got curious about fitness, I’d read, absorb, and implement every single piece of literature, post, article and to-do list out there.

Every day there appeared a new “do this every day,” “never eat that” or “amazing superfood discovery” that made it feel IMPERATIVE and even detrimental to my body if not incorporated immediately.

Before long I found myself with a laundry list of RULES.

  1.  Protein at every meal was not enough… lean protein only.  Will get fat and have a heart attack otherwise.
  2.  Dairy made me absorb less fat with food so if I eat nuts, I should have it with milk or yogurt.
  3.  But damn it, dairy is apparently full of harmful things so only buy organic, hormone free, and limit it to one serving daily.  Skip it on days where I don’t eat a lot of fat.
  4.  Sugar is from the devil so never eat cookies, brownies, and really candy of any kind.  It’s a sign of weakness if you do.  Honey and agave nectar appear to be superior forms of sugar so maybe once in a blue moon drizzle this over oatmeal.
  5.  Bread is for people who don’t really care about their health.  I mean with all the best selling books and viral articles circulating around, how could one argue otherwise.
  6. Vegetables are important but the color of the vegetable will determine my success.  Pretty sure I need to avoid anything that doesn’t make the super food list.  That’s just seems safer.
  7. There are to be “No excuses” for missing workouts so sleep and REST is for the weak minded. Clearly this is not something I am so I just need to do more and try harder.

I could go on and on and on… but you get the picture.

Fitness and wellness DOMINATED my life.

Because of that, I found going out of town or eating with friends HIGHLY STRESSFUL.  I had to have everything in a clearly laid out schedule.  I could NOT miss my workout session no matter what.

At every event, I needed to know what was being served, when, and if it didn’t appear to suit my bazillion rules, well by golly, I could not possibly let my precious earned muscle go to waste or my lean zero-fat belly blimp up in a matter of an evening.

I’d eat before or pack tupperware.

Or when even more desperate… I’d pack canned tuna in my purse in case there were no suitable proteins to eat.  Pizza?  Poison!!

I’d excuse myself to go to the bathroom and down the can AFAP and try to discreetly walk out to hide the smelly can in my car.

I knew what I was doing was weird… but hell I was COMMITTED.  If everyone else wanted to be fit as much as me they’d realize all of their mistakes!

And because of that, fitness wore me the F*#K out.  I was depleted… physically and mentally.  No amount of EFFORT was ever ENOUGH.  I could always do more.

Until finally my baby girl noticed my obsession and it hurt my heart.  DEEPLY.  So much so it literally sent me on a new journey.

I was living OPPOSITE to what I wanted for both my kids and that had to change.  Monkey see.  Monkey do.

Lord… I did not want them doing what I was doing!!!!!

So I decided MY life had to be a LIVING EXAMPLE of HAPPY and HEALTHY which meant I was no longer going to allow any book, article, or post to  create rules that made me feel dirty, unworthy, stupid, or lazy.

Fitness is not allowed to change me or my kids serving me FEAR AND SHAME disguised with information.

And so I’ve made a list of the 10 things I find myself constantly preaching against at home… and even at Sweat Fitness Studio as well.

They represent my core values… as a woman who overcame food and exercise obsession, as a personal trainer who finds herself in contact w/ men and woman battling unattainable demands, and as a mom who wants her kids to enjoy fitness without feeling like there is anything wrong with them right now… as is!

And by all means, feel free to add to the conversation!  I am not afraid to defend any of these points and I would also love to hear the things that you are battling with as well.

FITNESS IS NOT ALLOWED TO TELL US…

  1. Food is earned – We’re not dogs dancing for treats.  If you treat food like a trophy earned you’ll find yourself doing “more tricks” for more food.  More mileage, more classes, more burpees, more reps.  I can’t have this or that because I didn’t do this or that.
  2. It defines us – You offer this world so much more than just your body.   It is not your job to make this world happy with your body.
  3. Smaller is better – Nope… sorry.  The pursuit of smaller didn’t make me happier.  Size is not a measure of happiness.  Gotta love the now before you love the future.
  4. Rest is weak – Rest triggers progress.  Wanna lift more… rest more between sets.  Wanna run faster… rest longer between laps.  Wanna curve your cupcake craving… sleep in an extra hour mid week instead of coming to class.  Wanna break a plateau… stop dropping more calories and add rest.  Watch your body give back.
  5. No pain, No gain – There’s good pain.  There’s bad pain.  One burns… the other strings.  If it stings… it’s your body kindly asking for you to stop or to rest.  It only asks nicely a few times before it snaps.  LISTEN!
  6. 6 packs are normal – Okay so yeah… the fact that Lady Gaga’s “gut” stirred up such a frenzy of haters is alarming.  It’s obvious she works out, has her nutrition on point more often than not, and has put time and effort into her overall health.  The absence of a 6 pack is not an indication of poor health nor something to hide.  Our bodies are allowed to fold, move, and jiggle with us!
  7. Villainize food groups – There is no such thing as a bad food or a good food.  Any food can take on that adjective.  It’s about how you view it and use it that puts it into particular categories.  Candy is not inherently bad.  Candy eaten all day, every day… that’s bad news.
  8. It comes with a guarantee – If it comes w/ a guarantee it’s a gimmick or a fad.  Our bodies are too complex for anyone to simplify into a one way formula w/ a golden guarantee sticker on the label.  Change takes time, effort, problem solving skills, failure, re-tries, get back ups, tweaking.  Fitness, like life, is neither linear nor fair.  Get used to it now… it makes the journey flow so much easier.
  9. More is more – like basic economics there is a point of diminishing returns.  Your body will stop responding positively.  Your work load does not automatically translate to equal returns.
  10. One way – the best way to move is the way that you enjoy and are most likely to return to most often.  Sure… there are the details to worry about but if you hate it… it will never stick.  Your way is the best way first.

FITNESS is supposed to be an ENRICHMENT of who we already are.  If you find that your journey is taking parts of you away, PERMISSION TO PIVOT… PERMISSION TO CHANGE COURSES… PERMISSION TO BE A RULE BREAKER.

When I look back at the complexity of my former fitness life and the paper thin layer of skin and fat that it “rewarded” me with, I want no parts of it and I want my kids to have a role model that preaches and teaches and champions a different way.

To my mommas and daddy’s reading this, I want to take inventory of the things you do and say and FEEL about your body.

Would you want your daughter, your son, repeating this?

Monkey see.  Monkey do.

#bethechange

{#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!!!

 

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”

Maintenance Mode, it’s just a “Rest Stop”

The mental struggle to always KEEP GOING on our fitness goals is real!!!

Just 5 more pounds-

because 6 weeks or 10 weeks or 12 weeks of hard core focus and results is just not enough to pat oneself on the back and take a moment to just ENJOY.

Ooooh, I’ll try that too-

because never mind that what you’re doing is making you feel better and creating strength and tone, if you do just ONE MORE THING that will speed things up faster and then maybe you’ll be done (except just 5 more pounds.)

But if I just had more will power-

because years of failing at elimination isn’t enough to demonstrate the research is right… that method sucks.  It’s really your internal weaknesses that’s preventing change.  It’s me.  I’m just mentally weak.

I understand all this so well… because at some point in time all these were versions of my past self.

Always striving for a new number, eliminating one more thing, or feeling angry at herself after 1/2 starving throughout the day only to find herself in the midst of another epic binge.

A year round preoccupation with “what’s next?” or how do I get there faster? birthed either an all deprivation or all out binge cycle that left my metabolism confused and damaged and made results fleeting.

Over the past several years, I’ve moved from someone who was always trying to shred to accepting the natural flow of my year… from important events to the change of weather.

What I’ve found is that I’m able to more easily harness my focus to do the MENTALLY HARD THINGS like lose fat (#shredmode) or PHYSICALLY TAXING THINGS like gain muscle (#gainsmode), if I’ve allowed myself a REST STOP, where I settle in with where I’m at and LET MYSELF enjoy a plateau.

I call this wonderful time, #MAINTENANCEMODE!

The time of year where I am neither wanting or planning to gain or lose a damn thing.

Gah! The mental and physical release is cathartic and appreciated and allows for me to take my energy, time, and creativity and INVEST it in other places.

I am NOT bothered by macros, calories, carbs, fats, proteins, measuring because I am NOT on a mission to practice anything new.

I practice what I already know COMES EASY, fall into a routine OF WHAT IS, and most importantly APPRECIATE my body AS IS!!!

I am WELL AWARE of how “far out” this can all sound to someone who ONLY KNOWS how to be on a regimen, on a program, or on a mission, and doesn’t want to stop until they are 100% happy with their reflection in the mirror.

There is a FEAR that if one is not moving forward then one is REGRESSING.

The anxiety in possibility of gaining (more) weight simply because there is not a manual or a number dictating our next step.

The constant self doubt in every decision no matter how big or small.

In fact, I remember just being terrified in the beginning, but I was so EXHAUSTED of being “on a mission” all the time, that I moved forward anyways.

And by forward, I mean that the first 2 weeks were probably a series of hiccups and ooopsies and false starts.

What is evident at the beginning of leaving a life of constant dieting are the GAPS OF TRUST in our own decision making.

We are so used to being “followers of instructions” and being told what to do that we forget how to LEAD ourselves.

Once I rebuilt trust (which is what I will show you in “On The Verge”) I RELAXED into the process and the process began to show up for me in terms of my motivation, focus, and readiness for change.

In a few weeks, I was down right excited to tackle a bit of fat loss again.  And guess what?  My BODY was ready too!!!!  It RESPONDED because I gave it time to rest.

So as I began to listen to all the heightened Holiday food guilt, I created a free, high access to coaching program called “On the Verge” because my goal is to KEEP you on the verge of your resolutions.

I want to coach you through the principles of #MaintenanceMode so you quit gaining but you also quit worrying so much!!

I want to HELP YOU BUILD TRUST now so that come January your  motivation for change is so high you’re able to CAPITALIZE on CONSISTENT EFFORT vs A BURNED OUT stop and go series.

We start Dec. 5 and here’s a quick look at what’s happening…

  1.  I’ll be coaching you inside my secret Facebook group, Diet Rebellion.
  2.  We’ll be tackling 2 big topics per week.
  3.  Weekly check-ins (no pictures!)
  4. You’ll have access to an online community that I’ve been working closely with and is ready to support you.
  5. A 5 day workout split with a #TrackWhatYouRack tutorial that will show you how to simplify and intensify strength training.
  6. Daily access to me to ask questions or get support

“Getting back on track” in December is NOT where I want your energy spent.  All that overeating, stop and over exercise band-aids will not provide you the energy and focus you will need in January.

Chillax!  You gotta settle into #MaitenanceMode first!!!

 

 

Why Two-a-day workouts DON’T work!

Here I am on Black Friday weekend selling class packages at 25% off (code Turkey) AND telling you NOT to double up on workouts.

I understand a smarter money making strategy would be to entice you to use up all those classes as fast as you can in order to make even more money later on.

Except, I don’t believe I’m in the workout business… I’m in the coaching business.

And that means my job is to get you strong and healthy physically and mentally. (And I’m not afraid to serve that up with a side of super sexy as well!!)

In order to do that I can’t just create killer workouts, I have to educate you on how these workouts will get you to your end goal so it’s time to talk you out of those 2-a-days you are wanting to PUNISH yourself with as a result of too much dressing.

Continue reading “Why Two-a-day workouts DON’T work!”

4 Non-Traditional Lifting Cues

I was once the adult female brand spankin’ new to lifting so I am well aware of what gymtimidation looks and feels like.

Uneasy, scared of looking stupid, lost, unsure… it’s more than enough to keep the curious caged to cardio machines.

As a personal trainer and a studio owner it’s a HUGE passion of mine to make sure the fun and the benefits of weight lifting are ACCESSIBLE to EVERY ONE no matter their starting point.

So it’s in that spirit that I am narrowing down all the coaching cues possible to just 4 MAJOR NON-NEGOTIABLES we practice at Sweat that create big injury free results. Continue reading “4 Non-Traditional Lifting Cues”

Why messy starts trump clean slates…

So this is high season for parties and get togethers which means overeating and over drinking can become a trend.

By December, the free for all’s mount, weight gain appears, and fat loss anxiety begins to peak.

I have learned, through much trial and error, that the fastest way to remedy any stress is to plan less and just take action!

I regain focus this way.

I feel in my power.

So even if one decision doesn’t make my problem go away, I’ve at least put myself in the drivers seat, I’m moving forward, and that feels damn good.

Continue reading “Why messy starts trump clean slates…”

How do I cut up my shoulders?

Bolder, Boulder Shoulders!

I know… we like being strong… but, if we’re being honest, we also want for that hard work to become obvious.

We look for those lines on our arms and our legs as proof that we are moving things in the right direction.

Nothing wrong with that!

Fitness can be about health and wellness but no need to apologize if there’s a little vanity mixed in there too!!!  I mean we didn’t name a class Vain by accident people!!

This post is not going to be about food or diet but suffice to say that what you drink and eat plays a big part in hypertrophy (muscle gain) and fat gain and even on the daily look of “crispness” in the muscles you’re presenting.  If you want to know more about this or be coached through this then Diet Rebellion is where you want to go.

For now, let’s just focus on shoulders b/c for sure this is one area that is of main interest to men and women alike.

To do that… I’ve written out for you a Vain style workout served up 3 different ways- beginner, intermediate, and advanced.

So just like at Sweat in Vain you might see just ONE workout, focused on ONE muscle group, we’re not going to prescribe it as THE ONE AND ONLY way to get the job done.

You’ve got to meet yourself where you are and push that boundary slightly every time you workout so that you end up with results not scheduled surgeries.

I’ve provided video tutorials to each level so you are well guided!

Continue reading “How do I cut up my shoulders?”