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Gratitude in 2024

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Starting the New Year with Gratitude. Grateful for a new day, another sunrise, another new year, new joys, and new challenges. Grateful for all of it. 2023 was a year full of lessons, heartache, loss, and grief. And if you know me and you don't know that part of my 2023, I'm here to tell you that the way I got through last year was with gratitude. It's a practice taught to me years ago by my yoga teacher and friend, Diana, and while it's evolved over the years, it's one thing I know that makes my life better. When something "bad" happens,…
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My Wish for You this Holiday

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Finish the year STRONG!!! Or not 😜… Maybe you need to finish the year with much-needed rest 🥰 It’s up to you. You don’t need to get caught up in the #restisfortheweak crowd. You are in charge of you, you know what you’ve done all year, and you know what’s best for you. Now, it’s just choosing to *do* what’s best for you. Whether it’s an interval run to relieve stress or a movie marathon to laugh, cry, & rest. You get to tune in to what you need & do what’s best for you. I’m hoping for a good mix of…
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Don’t Overcomplicate Things

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Programming for strength can get really complicated. There are times for complicated & there are times for simple. December & the whole holiday season can be so complicated & overbooked, I always find it’s better to keep your training simple. Pick 2-3 movements to do for your training, do 3-10 sets of each movement, and do 5-15 reps per set. What movements are we choosing from & how can you get them all in? ➡️ Swings (or ball slams or ropes or any conditioning piece) ➡️ Squats (any version) ➡️ Deadlifts (kb, bb, db) or lunges (any version) ➡️ Pushups…
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Do Something Today, For Your Tomorrow Self

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Do something today that your tomorrow-self will thank you for. Go for a walk. Write down 5 things you’re grateful for. Do 5 sets of 5 reps of squats & pushups. Add a veggie to your meal. Stop eating 3 hours before bed. Let that shit go (we’ve all got something we’re holding onto what we can put down). Don’t have that alcoholic beverage. Read a book (instead of watching tv) to fall asleep. Get a full night of sleep. It may not be the "fun" thing in the moment... to put the drink down, to turn off the tv,…
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Self-Care IRL

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Let’s talk self care: What are the things you do for yourself every day? When you wake up: Do you spend 5-minutes breathing & being grateful? Or do you go straight to your phone? When eating, do you: Prioritize healthy food you make with love? Or do you grab something on the go? When it comes to exercise, do you: Set aside time to move? Get away for a walk? Or do you just quickly squeeze something in between everything else you’re doing? There’s no judgement here. I’ve done every single one of these things. When reading through though, which…
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What’s Your Plan?

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Do you have one? For today? Tomorrow? This week? This month? Do you get up in the morning & wonder if or when you’ll get your training in? If you know when you’ll do it, do you know what you’re going to do? When it comes to fitness, it’s so much better to have a plan. “Winging it” is not a great option. “Fitting it in when you can” often turns into “not having time” to exercise which turns into big gaps in your training. If you want to build strength, come up with a routine you can stick to.…
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What’s Your Vacation Workout Style?

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Do you want to kick back & chill on vacation? Or are you an active vacation kinda person? You can probably guess where I land on this one 🤣 I’ve tried to just do nothing on vacation & it didn’t work. I got antsy & irritable. I’ve found it’s not either/or for me. It’s both/and. My body needs some activity every day & I know how good/important it is to relax. My ideal day on vacation? Get up early, eat a yummy breakfast, drink coffee & head out for an active adventure. THEN, I chill. I can put my feet…
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When to be Strict

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As a coach, I love writing programs that will help my clients reach their goals. But what I love most about coaching is helping people navigate how to make fitness fit their lives. Rather than thinking you have to contort yourself to fit a particular program, it’s important to make sure the program (& coaching philosophies) fit you & your life. Part of this is determining when it’s best to be strict about sticking to your plan & when it’s best to be flexible. More on flexibility later 😘... The way I work with people is I write programs for…
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kettlebell getup

Mondays are for Swings & Getups

By Pacific Strength No Comments
Mondays have been my "Swing & Getup Day" for a while now. Bringing running back into my routine (most often on Sundays), my Monday swings and getups have been light and feel more like a recovery/rest day than a strength day. Other times, when I feel rested and recovered, I’ll push myself and go heavier with my swings and getups. It’ll be a real “workout”. Bottom line… 👍🏼 It’s good to have a plan. 😇 It’s good to adjust to what your body needs on any given day. Do you have a go-to when you want to do something and…
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Leave Your Guilt at the Door

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Leave your guilt at the door. There are so many good reasons you have not been doing the workouts you want to do & planned on doing. They’re not excuses. They’re legitimate life-happens reasons: sick kids, spring break, parents get sick, work deadlines, that volunteer thing you said you’d do but now you have to actually do it… Something *always* comes up. And yet, today is *always* a good day to start again. We can’t change the past but we can choose a new way forward. If you’re ready to start again with the support of a loving and understanding…
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