Want to Start Strength Training Today? Follow these 2 Simple Tips 1. Perform each of these 6 movements every week Squat Pushup Deadlift Row Lunge Ab Brace 2. How much? How often? 2-3 sessions/week 2. 2-3 movements/session 3. 3-5 sets of 5-15 repetitions of each movement What could this look like? Monday: 3 sets of 10 Squats & 5 Countertop Pushups Wednesday: 3 sets of 8 Deadlifts & 8 Rows on each arm Friday: 3 sets of 5 Lunges each leg & 30s of Ab Bracing Start there. At home. No need to spend any money on a gym. If…

You are what you repeatedly do. Do you meditate? Pray? Walk? Smile? Do yoga? Look for the good? Strength train? Pet dogs? Get out in nature? Look for ways to be kind? You are a product of your habits. Do you focus on what’s wrong (with you & everyone else)? Sit more than you’d like? Find yourself complaining or gossiping? Do you drink more than you’d prefer? Mindlessly eat junk? Stay indoors & on screens? Find yourself ranting about this group or that? You are what you repeatedly do. We all do all of these things. But which do you…

PSA: Don’t wait & hope you’ll be motivated! Checking in with a new PSCrew member & asked when she was doing her training today. This was her reply: “I hope I’ll be motivated to lift after a long day of work & holiday celebrations.” Not calling anyone out 😘 but I’ve heard this a lot recently. Here’s what happens: our normal strength day lands on a very busy day. We have the best of intentions to stick to the plan & hope that at some point between all of the things we have to do, we’ll miraculously have the urge…

I’ve been saying “no” a lot the last couple of years. These last couple of weeks though, I decided to say yes more & ended up reconnecting with old friends & making a couple new ones. While I quite enjoyed the “no” years 😂, these connections reminded me why it’s also good to say “yes”… to the right things 😉 The community you work with is so important. Let this be a reminder to: Put yourself out there. Surround yourself with people who make you better. Surround yourself with people who see the good in you. Surround yourself with people…

Show up That’s the theme here. Show up for yourself. Show up for your people. Show up for your training. In winter, when days get shorter 🌞 🌙 and those daylight hours seem to fill up quickly with activities. Lots of extra activities. You want to enjoy the season, but you probably don’t want to let yourself fall to the bottom of the list. You also probably don’t want to be a fitness robot 🤖, skipping the fun to make sure you get every training session in as planned. There’s a sweet spot in the middle that allows you to…

Find Beauty Everywhere & in everything. Find beauty in your daily walk. The flowers, the leaves, the sunset, the snow, the sky… Find beauty in your gym. The way the weights are lined up, the sweat angel you make on the floor, the quiet of your home gym, the smile you get from someone on the treadmill, the way your jump rope forms a heart when you throw it on the floor. Find beauty in your daily activities & chores. The Christmas lights on your commute, the way you fold the laundry, how your husband peeled the whole apple in…

So much to be thankful for: These folks sharing their holiday morning with us. Being able to move our bodies. Community. The kids. This beautiful day. Friends that have become family. Our commitment to daily purposeful movement. Moving with smiles & good conversation. The old gym for bringing all of these beautiful people together. Every day, there’s something to be frustrated about. Lots of disappointments & let-downs. AND… every day, there are so many things to be grateful for. What are you looking for? Good or bad, I guarantee, you’ll find it. “When you realize there is nothing lacking, the…

“My hip hurts.” “My belly is too big.” “I can’t run anymore.” “My arms are giggly.” We all focus on what’s wrong… What if we shift our focus to what’s right? What’s good? What we love? What our bodies did for us today? Maybe nothing changes. Maybe our hip still hurts & our bellies are still “too big”. Maybe we start to see what this old body can still do & we start to love her a little more. I don’t know about you, but it seems like it’s worth a shot. 🤟What’s one way, off the top of your…

To build physical strength, you need consistent effort. There will be times of great strength gains, there will also be injuries & setbacks. In order to be strong, you need to keep showing up and doing the work. Emotional work is very similar. In my experience, it’s so much more grueling. I’d rather max deadlift any day then dredge up past mistakes & consider what I could have done differently. But that work is important if you want to move forward and not continue to make the same mistakes. Whether we’re talking about physical strength or emotional strength, there will…

Self-care: Means you do it even when it isn’t convenient. Even when you don’t feel like it. It’s cold outside. There are no waves. But I committed to getting in the water more often. So I’m showing up. For myself. I’ll paddle around and I’ll drink hot coffee after. & I know I’ll be glad I did. #whatdoesyourselfcarelooklike #commit #committoyourself #showupforyourself #dosomethingthatfeedsyoursoul #fitnessthatfitsyourlife #thisiswhyitrain