Category Archives: Show me yours

Pull Ups, Rows, Squats and Booty Building

Over the last few weeks, I’ve written some great posts on Redefining Strength covering the differences between Inverted Rows and Pull Ups as well as posts on Squat Variations and workouts to build and strengthen your glutes.

Here are some quick summaries of the articles as well as links if you are looking for something fun to read this weekend to help you change up your workouts next week! (Or well “fun” if you happen to be a fitness nerd haha)

1. Booty Burners – So I’m OBSESSED with glute activation and strengthening and toning your glutes. Weird? Maybe. But I personally believe they are the reason many of us suffer from pain and the reason many of us can’t lift as much as we would like. I also think “Heck yea..Who doesn’t want a freaking amazing ass!?!”

booty-burners-glute-workouts

Anyway, I love glute work. And I think it is super important. Active glutes are strong glutes. They are sexy glutes. And they help make sure that the correct muscles are working so that muscles that can’t handle the load, like your hips and low back, don’t take over and get injured.

That is why I created Booty Burner Workouts. These workouts activate, strength and tone your glutes. And the best part is they are quick and easy and you can do them easily at home.

So if you happen to like working those butt cheeks, check out this Booty Burner Workout post.

2. The Pull Up vs. The Inverted Row – I was talking to a new trainer about pulling and pushing in different planes of motion and we got into discussing the difference between Horizontal Pulls and Vertical Pulls. This lead to us discussing the differences between Pull Ups (vertical pull) and Inverted Rows (horizontal pull).

the pull up vs. the inverted row

But not only did we discuss the differences. We also discussed how Inverted Rows can be used to build your Pull Ups even though they are a horizontal pull instead of a vertical pull.

Click here for more information about each move and some fun Inverted Row and Pull Up Variations!

3. Squat Variations – Squats are a great compound exercise to work your legs and core. But as much as even I love heavy barbell back squats, they can get a bit boring. Plus sometimes you have specific things/muscles you want to target, but you don’t necessarily want to skip your squat day.

That is why it is important to mix up the type of squat you do.

squat-variations

Want to work your core more? Try a front-loaded squat.

Want to build core stability? Try a unilaterally loaded squat.

Want to correct imbalances, work each leg independently and even improve your balance and core strength? Try a Single Leg Squat.

Want to target your inner thighs more? Want to target your glutes more? Want to get your heart rate up?

THEN MIX UP THE SQUAT VARIATION YOU USE!

Here are 30 Squat Variations to check out.

Hope everyone had a great week!

Do you use any of these moves? What are your workout plans for next week!?!

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Reflections on the Redefining Strength 1 Year Anniversary

One year ago today, I officially opened my in-person training facility Redefining Strength in Costa Mesa.

redefining strength

I’m not a sappy person, but events like this do get me reflecting on all of the hard work and amazing support I’ve had, not only over the last year, but also throughout the years, to help me get to where I am today.

It has also gotten me thinking about my start in the industry and about my future, and the future of all my endeavors.

Many of you may have noticed Man Bicep hasn’t been updated in FOREVER…Especially considering when I first started, I posted almost every day.

And it saddens me sometimes to think that where I started isn’t as much a part of me anymore.

When I first started Man Bicep, I thought that name was the best thing ever. I thought it would be my brand.

And while Man Bicep is still a name near and dear to my heart, it has to undergo a shift to be a part of my future…A part of the Redefining Strength brand.

So from now on Man Bicep is going to be a great place to find out about all of the happenings going on at Redefining Strength and on my new personal blog.

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I will still provide you with great exercise and diet information, it will just be reposted from my new ventures because I don’t fully want to let go of where I started, but I also know that I need to keep moving forward constantly and put my time and energy into the new ventures.

While I owe a lot of my success to what I learned from writing Man Bicep for 3 years before I started Redefining Strength, I also owe a lot to all of the wonderful people who supported me along the journey to this 1 year Anniversary of Redefining Strength.

Because as much as you need to be independent and learn things for yourself, you also need to have a good support network and not be afraid to reach out to others in the industry for advice.

And I’ve been fortunate enough to find support not only in my personal life, but also in the industry.

I could write a whole article thanking my mom and sister for their love and support. For making me the strong independent woman I am today.

I could also write a whole article thanking Ryan for all that he has done to help and support me over the past 8 years because his love and support (and knowledge) have been a huge factor in getting me to where I am today. I could thank him for supporting me when I wanted to make a drastic life change. For supporting me when I wanted to take big risks. For supporting me and loving me while I walked around our house ranting and crying and raving because I was so stressed/excited/scared/overwhelmed by how to proceed. For staying up with me when I needed to crank out work to 2:30 in the morning and then get back up to work more at 6:00 am. Let’s just say, I have a lot to thank him for….(even for making this panorama in photoshop)

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But today I don’t so much want to focus on all of the personal support, but the industry support because I think, all too often, people in the fitness industry get too isolated and too fearful to reach out.

They don’t want others stealing their ideas or taking away their business. So they shut down and close themselves off and treat everyone like competition.

But it doesn’t have to be that way. And I’ve been fortunate enough to encounter some amazing people in all facets of the industry.

I had great strength and conditioning coaches in college. Brad and Lauren fueled my passion and got me training and working hard. They really started me down this path, teaching me basic form and expanding my view of fitness.

It’s crazy to me, thinking back now, on how many things I learned from them that I now use. How their coaching styles influenced the coach I’ve become. How their putting up with my sometimes over-emotional self, helped me really grow. So thank you Brad and Lauren for being amazing coaches that helped start me down this path and made my college tennis career a success.

I must also say another huge thank you to Brad because just a month or so ago he reached out to me and told me how proud he was of me. He didn’t have to. But he did because he is a great coach. And it meant the world. Things like that keep you going and even motivate you to work harder.

Next I have to say thank you to the man who gave me my first fitness job – Dave.

And while I say he gave me my first job, he did so much more than that.

Dave took a chance on someone with no experience. He gave me my start. And then he allowed me to work in almost every area of the fitness industry. For Dave, I worked as a Customer Service Rep then he took a chance on me and made me Sales Manager.

He recognized my potential and quickly then promoted me to Assistance Manger of the club.

And when I said I wanted to get certified to train. He told me he’d let me train if I got certified. He taught and encouraged me.

And he constantly pushed me to go outside my comfort zone.

Before I was officially training, we had a Cycling instructor no-show and I showed a little interest in teaching. I’d only take Cycling a few times, but Dave told me to jump in and try teaching.

I was nervous but I did it. And honestly, the rest is history. From then on I was ready to coach. I started teaching classes and even subbed for teachers with classes I’d never taught before (I can say though I’m not a very good yoga or pilates teacher…I’m more drill sergeant than calm relaxing instructor.)

But the fact is he got me learning. He promoted my passion and encouraged me to love working. To see my job as more than a job.

And Dave helped me grow up…A LOT. (Although I’m not sure that is the proper picture to put after that statement haha)

dave and me

I’m a very passionate person, which can be a great thing. However, for me passion can also be a double-edged sword.

That also means I can take things very personally and sometimes overreact. I’ve gotten better but am still far from perfect. But I realized this flaw and started working through it because of Dave.

Not many bosses would put up with you yelling back at them about a management issue or becoming overly passionate at work. Not many bosses would then calmly take you into their office and sit you down and discuss how you really need to handle things.

Most bosses wouldn’t take the time to teach you. Or to help you grow so that you could at some point take their job. Dave recognized talent and knew what it took to keep good employees…That is what makes him a great boss and a very successful person.

And I’m sorry to say most bosses aren’t like Dave. But if you happen to be lucky enough to work for someone like Dave, make sure you take advantage.

Dave helped me grow and I credit my ability to do 50 things at once and handle them with passion, but less over-emotional reactions because of Dave. So thank you Dave!

At the same time I worked for Dave, I worked for a company called Bodyscapes Fitness which is owned by Rob and Alan.

I only worked for BodyScapes for one year after they acquired the gym I worked at from another large company.

But when I was thinking about opening up Redefining Strength, I reached out to Alan. I honestly didn’t expect him to respond. He owned a huge chain of gyms and I had barely worked for them.

Why would he respond!?!

But he did…Almost immediately. And he answered all of my questions. And went above and beyond.

Here was this guy who could have blown me off and it would never have affected him. But he took the time to respond and help and offer advice.

It is rare to find such wonderful and helpful people. People who will help you out even though it doesn’t benefit them at all.

Alan inspired me. He showed me the type of person I wanted to be if anyone came to me asking for advice or help.

It’s funny because the other day I had a client mention that a friend’s daughter was interested in getting in to training. I told her to give the daughter my number and email and that I would answer any questions she had and even meet with her.

She responded back asking me what I would charge and then why I wouldn’t charge the girl.

And it made me think back to Alan helping me.

It’s because we are passionate about what we do. Because we can see potential in other people and want them to succeed.

So thank you Alan!

I would also like to say a big thank you to three trainers out here in Cali who treated me like a friend after meeting me once…who offered advice even when they barely knew me – Eric, Rik and Melody.

I met these three at a Steel, Stone and Sugar workshop they ran at Eric’s gym in Long Beach – Long Beach Kettlebell Club.

Not only did I grow as a trainer from working with them at that workshop, but from that one workshop, I made connections with people who have supported me over the past year.

When I was looking for a little advice about equipment and studio stuff, I messaged Melody. She had met me ONCE and she responded instantly and gave me great advice. She didn’t hold back afraid I would take her secrets. Instead she went above and beyond.

And Eric and Rik did the same. They both even came out to celebrate my success opening the gym by even attending the Grand Opening. They came out to support me, which had no benefit for them.

rik and eric

They are super passionate and great trainers and business owners and they came out to celebrate the opening of my small place. To support a fellow trainer.

And from that, a great friendship has grown. Eric has come and trained with me to support my business. And I couldn’t be happier to go watch him and his success at the Kettlebell competitions (not only his personal success competing, but also the success of all of his athletes).

Those three are great people with a passion for fitness that want to share that passion with everyone. They don’t hold back secrets afraid you’re going to steal from them. They are open and kind and that is truly what makes them not only wonderful, but so successful.

So thank you Eric, Melody and Rik. You three are amazing.

Ok so I know I’ve rambled on and I could say thank you to a bazillion more people…

I could thank Bobbi, a fellow badass female trainer who puts up with my busy schedule and meets with me so I can ramble and sort out new programs and ideas. Thank you Bobbi!

I could thank Nick, a trainer I worked with at BodyScapes, for telling me I wasn’t horrible and that I would learn (yes, there was a point when I was insecure…Seems like a different lifetime, but…haha). Nick taught me one of the most valuable lessons I would learn…That there are a ton of opinions in the fitness industry and that someone is always going to think you are wrong. True and something you have to realize and just pick the research and methodology you feel is best.

I could also thank, Max Shank…Your workshop made me a more thoughtful trainer and shifted my thinking about fitness and play.

I could even thank Charlotte and Caitlin, although not fitness industry per say, they were two bloggers that played a huge roll in the development of my online business. So thank you two strong ladies!

Anyway, I will ramble on if I don’t cut myself off.

But one final thank you…A thank you to all of my clients who inspire me every single day. I do this because of you. I love what I do because of you.

You all help me grow and learn and keep me coming back for more. I sincerely love you all and would give you all hugs expect I hate hugs.

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So to end this slightly sappy, but hopefully also slightly informative post, I would like to say thank you. Thank you all for making this first year of Redefining Strength more successful than I could have ever imagined or hoped for.

I foresee great things ahead and can’t wait to see what my reflection looks like on 7/1/2016!

Are you ready to take a small step forward?

With a New Year, we start to consider all the things we would like to accomplish – all the drastic changes we would like to make.

We set these lofty goals and dream of all the things we can accomplish. Yet rarely do we actually breakdown our goals into achievable pieces and PLAN out how we are going to get there.

We seem to set New Year’s Resolutions with no actual plan to accomplish them.

And you may be thinking to yourself, “No…I always want to accomplish my New Years Resolutions.”

But stop and think about how often you actually consider HOW you are going to accomplish those goals. Usually you don’t. You just state or write down WHAT you want to accomplish and never really go any further than that.

Yes. You may be motivated and really want to reach your goals. But you aren’t setting yourself up to actually follow through if you don’t PLAN.

So on this first day of 2015 take time to not only write down your Resolutions, but also write down how you plan to accomplish them.

And break those plans down into bite-sized pieces. Give yourself SMALL STEPS you can take right away.

Don’t leave yourself with a huge goal that you don’t know how to start – that may even seem so daunting that you don’t know where to start so end up never moving forward.

Break it down and give yourself small manageable tasks to do that will add up to big results and help you get the momentum going.

Remember, even a small step forward is a step forward. And consistent progress in the right direction adds up!

So write down your New Year’s Resolutions and PLAN out how you will reach those goals.

Happy New Year and what small step forward are you planning to take in 2015 to achieve your Resolutions!?!

A 30-Day Challenge Your Butt Will Thank You For

A small, easy, simple change can build toward HUGE results.

It’s because a small change has a low barrier to entry. It can get you started. And as you make it a habit and see even just the smallest result, that small change can transform your mindset and attitude.

And if your attitude changes, your actions will change as well. So that one little change can not only create results itself, but it can lead to huge changes in behavior and huge results.

That is why for December I want to do a 50 Glute Bridge Challenge.

glute-bridges

Every day for the month of December, I want everyone to do 50 Glute Bridges..Any type of bridge that you want. (And yes…I do realize there are 31 days in December and am calling this a 30 Day Challenge…)

It doesn’t have to be anything fancy or even super tough. Just something to get the butt cheeks activated and help open up the hips.

Heck even a two-legged, bodyweight bridge from the ground can benefit us all.

No this quick 1 minute workout won’t burn a bazillion calories. No this won’t completely alleviate all your low back, hip and knee aches and pains.

But it is a start.

And you may find that when you get down and give 50 Glute Bridges, you also take a second to stretch….Oh and maybe roll out.

And then maybe the 50 Bridges turns into some planks or sit ups too…because what the hey…you’re down on the ground already anyway….

The point is, 50 Glute Bridges every day is EASILY doable for EVERYONE. And it is a step in the right direction.

Plus it gets you thinking about moving – about doing the right things. And even a little bit of movement can make you feel better.

I firmly believe too that movement breeds more movement. Just getting up to do the 50 Bridges will make you want to move more and will lead to bigger changes.

So I encourage all of you to join us this December and take on the 50 Glute Bridge Challenge. You can do any variation you want and even have fun making up some of your own.

bridge-variations

For a few posts about Glute Bridges to give you some variations to try, check out the articles below.

I hope you all join us and get ready to enter this New Year a little more active! Because even the smallest of changes can lead to BIG results!

(Shoot you may even find you want to work toward using heavier and heavier weight on those Glute Bridges as you progress through the month, which will really have some huge results!)

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Practice What You Preach

Recently I’ve seen a ton of crazy hard workouts trainers have given their clients that they themselves could NEVER finish.

And it always irks me.

Because for one, I believe you should never ask someone to do something you can’t do and two, it gives people the perception that if they aren’t absolutely completely destroyed at the end of the workout it wasn’t hard enough (even if that isn’t how the trainer trains him or herself).

I’ve also overheard a lot of people recently preaching different healthy eating strategies when they, themselves, don’t eat clean and follow their own advice.

STOP IT PEOPLE!

Practice what you preach!!!

Especially as trainers we need to practice what we preach.

And that doesn’t mean you have to look a certain way or lift a certain amount to be a good trainer. But it does mean that we shouldn’t ask our clients to do things we can’t and have never done before ourselves.

If you don’t make time for working out with your busy schedule, how can you ask your clients to?

If you don’t make time for meal prep and have never logged your food in a fitness app, how can you ask your clients to?

You can’t. Because you don’t know how difficult it is to do those things or how to overcome the excuses.

You don’t know what it truly takes so how can you help them stay motivated and moving forward.

Sure…You can say the things you’ve read, but you’ve never experienced what they are going through.

Same goes for the workouts we write up.

Yes, we know what muscles are being worked by an exercise. Yes we know reps and sets and rest periods and how they all technically affect us.

But have you ever realized that while certain exercises seem like a good idea together, they end up being complete murder…Even though TECHNICALLY they fit the “mold” or design?

And you wouldn’t know that if you didn’t try them together.

No…You may not be able to try every workout you write up (although it wouldn’t be a bad idea to run through as many as you can), but you should have experienced and experimented enough with different exercises and designs that any routine you throw someones way you know you could complete…Complete at the toughest possible variation.

Ok. So some of you right now may be thinking, but I have some clients that can lift more than me/do more pull ups or push ups.

And I’m not saying that you can’t have them do more challenging variations or lift more weight.

But I do ask you to have challenged yourself as much as they will have to. And to have tried the variations (or even modifications of them) to know how they will affect the person.

We need to practice what we preach.

Because how can you ask someone to do something you wouldn’t or couldn’t do?

Monday Motivation – Be Greater Than Your Excuses

Life – It is truly one big excuse.

Something can and will always be getting in the way, making your goals more complicated and difficult to accomplish.

Basically what I’m telling you is there will always be excuses and reasons NOT to do something.

The question then is…How bad do you want it?

Because if you really want it bad enough, nothing will hold you back and you will find a way to accomplish your goals.

If you aren’t dedicated to your goals, any excuse will cause you to fail.

And I’m sure right now a few of you are shaking your head and telling yourself…”But I really don’t have time/money/resources/knowledge…whatever to accomplish my goals and I really REALLY want to.”

Uh sorry…But you are LYING TO YOURSELF and making excuses.

And to some extent all of those excuses are valid. They all are reasons why you can’t accomplish your goals. They are all barriers and hurdles that you have to overcome if you want to succeed.

The point is, if your desire is strong enough, if your plan is good enough, then those excuses are just that – merely hurdles that you can overcome.

Notice that I said DESIRE and PLAN.

Because motivation will only keep you going for so long that you need to create a plan to help keep you on track when the excuses build and you want to stop moving forward.

Wait…So I said if you want it bad enough you won’t give into your goals yet I also said that motivation isn’t enough and that you need to have a PLAN.

YUP!

If you want it bad enough, you will create a PLAN that will not allow excuses to derail your progress.

You will create a meal prep plan that doesn’t allow you to give the excuse that you are too busy or stressed to cook. And you will create a workout program that is convenient and quick that fits your crazy, busy schedule.

You will create a plan that address your excuses instead of using your excuses as a way to get out of doing what you know you truly want to be doing!

Because when you really want something, you PLAN for success!

So what’s your plan for this week? How are you going to be greater than your excuses?

P.S. A huge thanks to everyone that came out to celebrate our Grand Opening on Saturday! Had so much fun! Here are some pictures from the event…

costa-mesa-personal-trainer

The Redefining Strength OFFICIAL Grand Opening!

Felt like a chicken with my head cut off this week running around finalizing everything for the grand opening Saturday…but it will all be worth it!

This coming Saturday, August 16th, Redefining Strength is hosting an official Grand Opening celebration.

turkish get up endurance workout

At 9:30 am on Saturday, we will be hosting a FREE bootcamp. The workout is open to anyone and everyone who wants to come. We will play around with barrels, sleds, pulleys, monkey bars, ropes, rowers and well all the other toys we have!

barrels and endurance work

Then following the workout, at 11 am we will be hosting a small health fair with local Orange County vendors. We have Lorna Jane, My Fit Foods, Sportkini and many other great companies joining us! The event is totally free and open to everyone.

So if you are local to Costa Mesa California, come by on Saturday and have some fun and meet some great people!

Click here for some more information if you are interested in stopping by.

metabolic mondays

Find Your Strong – Happy Fourth of July!

I think every holiday should be celebrated with a special workout…And of course food…But definitely a special workout.

Ryan and I every Fourth of July have gone out and done workouts outside at playgrounds.

This year we had our own indoor playground as well as a ton of friends around to play with us!

Celebrate your fourth in style and try our 4th of July Team Workout Challenge!

redefining strength bootcamp

TEAM WORKOUT CHALLENGE

Set a timer for 5 minutes. Complete as many rounds of the exercise as possible in the 5 minutes. Try to get a team of 3-5 so that you can alternate turns during the 5 minutes. Only one team member may work at a time. Record your score.

#1:
5 minute Rower (record meters completed by team)

Erg

#2:
5 minute Bag Pulls (record number of pulls…This can also be back rows)

pulley system

#3:
5 minutes Stagecoach Battling Rope Waves (record the number of waves that go all the way down)

battling ropes

#4:
5 minutes Partner Sled Pull (your partner stands on slider and you walk backward pulling them. Each 50ft length is one rep)

partner exercises

#5:
5 minutes Monkey Bars (every length you complete is a rep. You can also replace this with a hanging ab exercise or even an inverted row.)

monkey bars

#6:
5 minutes Slam Bagz Burpees (every burpee is a rep…Press the bag overhead then bring it down to the ground and jump back then jump back up and press overhead)

burpee variation

#7:
5 minutes Sledgehammer (count the number of slams…Can also be med ball slams if you don’t have a hammer)

sledgehammer and tire

How’d you do!?! Share your scores below!

Here are our scores:
1st Place Team USA with 2,079.5 points
2nd Place Team Cougars with 2,019.5
3rd Place Team Musketeers 1,868
4th Place Team Giraffes 1,845
5th Place Team Pup ‘n Suds 1,639

And I’m also proud to announce that one of my good friends has joined me at Redefining Strength. Jeff has launched his own training program The Resistance Training!

the resistance training

He is absolutely amazing and I can’t be happier for him. I’ve never had someone smile so nicely at me as I just wanted to roll over on the ground and not move for the next hour.

He tailors all of his workouts to meet your specific needs and he knows how to push you just the right amount to get results.

So if you have a chance, check him out!

Man Bicep’s New Home – The Redefining Strength Studio!

This month has been a whirlwind – A crazy, hectic, AMAZING time that hasn’t left me near as much time to post as I would usually like. And I’m sorry if I’ve been a little MIA and slow to respond.

But I’m excited and proud to announce that I’m officially opening The Redefining Strength Fitness Studio in Costa Mesa, California!

Before I say any more about the studio, I need to first thank all of the WONDERFUL and AMAZING people who I have in my life who’ve supported me on this new journey.

When going after your dreams, you know there are going to be people who will put you down and try to hold you back.

And you can’t let yourself listen to them. You can’t let the doubts creep in.

Going after your dreams is going to be hard. It’s going to be stressful. There will be setbacks and days you want to quit.

But no matter what, you can’t give up.

And there will be those amazing friends and family members around you to help keep you moving forward. They will question you. They will force you to work.

They will not blindly follow and agree…And that is what makes them so amazing and supportive.

They will be pushing you forward and making you better.

So before I say anything more about the studio, I want to thank all of you amazing people. I couldn’t have done this without all of your enthusiasm, encouragement and love.

SO THANK YOU!

AND NOW….The Redefining Strength Fitness Studio!

redefining strength gym

On this wonderful Monday on the last day of June, we are officially open for business! We offer both in-person small group and personal training sessions as well as online training.

We use battling ropes, sandbags, slam bagz, monkey bars, climbing ropes, sledgehammers, tires, kettlebells, sliders, slide boards, rowers, pulley systems, resistance bands, barbells, landmines, dip bars, pull up bars, sleds….And so much more in our training.

If you are looking for a personal trainer in Orange County (or small group training!), check out Redefining Strength! I can guarantee you’ll love it…Not only because I’m amazing, but because the people that I work with are the most friendly/supportive/amazing/hardworking/WONDERFUL people in the world.  😛

I’m so excited for Man Bicep’s new home and all of the great information and posts I can now provide all of you Man Bicepers with!

Goal Setting and The 3 Words Project

Goal setting is essential to success.

But it’s boring.

And goals are easily forgotten in the heat of the moment.

So if goals are important, but easily forgotten, how do you make them something you can easily stay focused on day in and day out?

I thought this “3 words for 1 year” idea that I saw on Julia Ladewski’s blog was a great way to keep your goals easily in the forefront of your mind. (Here is her post and a post to the original 3 word project if you want to learn more.)

This 3 word project gives you an easy and quick reminder of what your goals are. It makes visualizing your goals on a weekly, daily basis easy and quick.

And I personal think it is super motivating.

What you do is basically pick 3 WORDS that represent your goals and will motivate you to keep working toward them even when the going gets rough. These 3 words can be a great VISUAL for you to even post somewhere. While no one wants to post long freaking sentences of SMART goals, posting a word or three really isn’t a big deal and is very easy to do (and a much prettier visual…not to mention quicker to read and refresh your memory and improve your mindset).

My three words are below.

I’ve picked words that will instantly remind me of my WHY, my reason for setting my goals in the first place. These words, for me, also instill the emotion I’m looking for when it comes to my goals. For example, the word pause makes me think to breathe deeply. It makes me think RELAX and that is a big part of the goal it is set to represent.

Anyway, give your goals some thought. What would your 3 words for this year be?

Pause – This word means a couple of different things to me this year, but they all boil down to RELAX. Pause and take a second to relax if stressed. Pause to take a second and step back and think. Paused to take a second to celebrate the small successes. Pause and enjoy life and don’t always get bogged down with moving right on to the next project. I like to keep going. I have trouble stopping at points…partly because I love what I do and partly just because I’m type A. But celebration, relaxation and shutting your brain off are super important components of not only a healthy lifestyle, but also of success. Take a second today and PAUSE!

Thought this was another great reminder!

Uncomfortable – It is strange to feel like I’m listing “uncomfortable” as a goal. But by using the word uncomfortable, I’m reminding myself that it is good to stretch my boundaries. That feeling “uncomfortable” is not only OK but GOOD. We’ve all see those motivational pictures and quotes stating that success happens outside your comfort zone, and it’s true. And while I find I’m good at tiptoeing around outside my comfort zone, I sometimes lack the will, the strength, to just throw myself in the deep end. So here is to throwing myself in the deep end and not fearing the unknown, the uncomfortable!

Love this quote.

STRONG – Strong is a super meaningful word to me. Each and every year I want to grow stronger, both physically and mentally. And while I don’t always want to get stronger in the same way, I do always want to be getting stronger, learning more, growing. And with that strength, I want to inspire others to find their strong. So to me strong means not only growing myself both inside and out of the gym, but also helping others to find their physical and mental strength – to become more empowered! This year is about remaining dedicated to becoming STRONGER.

RS Girl

What are your 3 words? And what do they mean to you? Share yours and inspire others!!!

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