Business, lifestyle, over coffee project

12 Weeks Left in the Year

There are only 12 weeks left in 2016! Crazy, I know.

I wanted to touch base with you for a little end of the year goal setting and inspiration. A lot of change can happen in 12 weeks.

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Take some time to reflect and answer the below questions. Get clear on what you would like to accomplish in the next 3 months and exactly how you plan to accomplish it.

In 12 weeks I will:

I am doing this because:

I will stay committed despite any obstacles that come my way by:

In order to accomplish my 12 week goal, I need to do this by week 8:

In order to accomplish my 8 week goal, I need to do this by week 4:

In order to accomplish my 4 week goal, I need to do this by week 1:

I will start today by:

I will stick with it tomorrow by:

It is also extremely helpful to make yourself a 3 month calendar with your weekly goals listed very clearly. So you know where you need to be each week in order to get to your 12 month goal. Don’t put anything else on this calendar except goal related items.

I know goal setting can come off as icky or business minded but for me it’s a motivational tool and a way to make sure I stay committed to my goals. It gives me the encouragement to stay on track even when I’m having a bad day or when something unexpected comes up.  Personally, I plan to take the next 12 weeks to recommit myself to my ashtanga practice and powerlifting.  I took a few months off from both and I’m itching to get back.  I also have a fun (and completely free) program coming out in December that I cannot wait to share with you all.

Dream, plan, do the work, accomplish.

Happy goal setting,

Brittany

Fitness Friday, lifestyle, Lifting

Fitness Friday: 5 Exercises That Make You Feel Badass AF

You know the scene of any action movie after a huge explosion, and the main character walks away with just a little sweat, maybe a scrape under their eye, some dust on their shirt, but their hair still on point. They are feeling Badass AF.  That’s how these exercises below make you feel. Ok, I might be exaggerating a little bit but in all seriousness you’ll feel straight up strong.

Farmer Carries

I just started doing these to help build up my grip and forearm strength but dang these are awesome. Grab heavy dumbbells or kettlebells in each hand, pull your shoulders down your back and have a nice strong posture and just walk.  Seems easy but soon your forearms will start screaming and your fingers will start slipping.  For me, as someone who holds all of my stress in my shoulders and traps, this feels amazing with the weight pulling my shoulders down.  So go grab something heavy and get to walkin’!

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Skull Crushers

If the name doesn’t make you feel badass enough, after your done these you’ll walk around feeling big AF. You know those people who hold their arms out way too wide because they think their muscles are gigantic? That will be you in the best way possible.

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Kettlebell Snatch

There is something so powerful about snatching some heavy weight from the ground to above your head. At first glance it seems so easy, but at a deeper look, there are so many specifics and tiny details to getting the snatch down. And that is what makes this badass AF.  It’s all in the details.

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Renegade Rows

So you’re in plank, which can be challenging all in itself, and then your lifting a dumbbell or kettlebell up with one hand in a row position. This is ninja warrior level badassness.  Core strength, upper body strength, mental focus, balance…it’s all there.

Deadlifts

I saved the best for last. Deadlifts are the ultimate badass exercise.  Nothing feels as badass as being able to lift a bunch of weight with such precision as the deadlift allows.  And quite frankly, if you’re a girl and you go to a typical commercial gym, you’ll surprise the hell out of high school boys who think girls can’t lift heavy.

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lifestyle

How to Stop Comparing Yourself to Others

I’m all about Instagram these days. And for the most part I use it as a tool to inspire myself.  But lately I’ve been noticing the inspiration shifting to comparison.

I’ll be looking at a picture of someone hiking and think, why am I not hiking. Or why can’t I deadlift that weight yet. Or why don’t my legs look like that yet. Or why is my business not as popular as hers yet.

It makes me sick even just typing that because I’m so not a jealous, comparing type of person. But let’s get real. Social Media causes a shift in your mental state that momentarily gives you the notion of dissatisfaction in your life which instantly causes you to compare yourself to others in thinking that their life is way better than yours. Whew.

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Here are 4 ways to stop comparing yourself to others:

  1. Everyone’s start is different: You can’t compare your year 1 to someone else’s year 8. Trust your course and keep at it.
  2. Put the phone down: The moment you notice yourself going there, put your phone down and change your scenery. Go outside, feel the dirt with your hands, breathe in the fresh air. Re-energize yourself.
  3. Move: Negative energy tends to stay with you until you literally move it out of you. Take a yoga class, go for a run, lift a barbell. Move the stagnant energy out of you.
  4. Remind yourself: Take a moment to look over your goals, remind yourself why you are doing what you do.

Lots of Love,

Brittany

Lifted1

lifestyle, Lifting, yoga

What Would a Pro Do?

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You know that feeling when it’s 5:30, you just got done work, your exhausted, beat, dead tired. The only thing you want to do is go home.  But you are supposed to go to the gym/yoga/insert your activity here.  And in an instant you must decide to push through and go, or to give in and go home.

It’s only an instant. A moment.

Because once you make up your mind to go home it’s over, there is no turning back from there. You won’t ask yourself again what you should do because going home is the easy thing to do.  But you’ll never get to where you want to be by going home.

The moment I decided to switch how I responded to that question, it completely changed how I looked at going to the gym & yoga. Now, when I ask myself do I go to the gym or do I go home, it’s a no brainer.  As soon as the “I don’t feel like going to the gym” pops into my head, I ask myself “what would a pro do?”.   Would a professional athlete go home or go to the gym? Obviously they would go to the gym. They would get it done.  It’s not just a workout, it’s training.  Because their long term goal is far more important than spending extra time on the couch watching The Bachelor.  I don’t go to the gym to work out, I go to the gym to train.  I don’t go to yoga just take a yoga class and get on with my day, I go to specific yoga classes with specific yoga teachers that will provide me with yoga training.

It might seem weird at first to compare yourself to a professional athlete but step into that role. Think and act like a professional to get professional results.

And honestly, you will feel so much better and more energized after you go to the gym/yoga anyway.

In short, next time you are deciding what to do, step into the question as a professional, remember your long term goals and get it done.

lifestyle

Borderline Stalker Obsession

When I try a new activity, I become borderline stalkerishly obsessive about it.

I just can’t help it.

It started at a very young age of 4, the first time I ever sat on a horse. That led into a lifelong love filled with lessons and competitions.  Then asking my parents for art supplies. Then surfing lessons. Then of course I desperately needed to learn how to snowboard. You get the picture.  I tried everything as a kid, and I’m so grateful my parents allowed me to do so.

Coming to adulthood, things did not change.

After my first trapeze lesson, I went home and researched how to join the circus. Yes, really.

After my first ballroom dance lesson, I went home and researched how to become a dance teacher.

I’m sure you know what happened after my first yoga class.

And last night I took my first Mysore class. Something I’ve been wanted to do for years but have been pretty nervous to try it.  Mysore follows the Ashtanga Yoga sequence but the teacher gives you a series of asanas to do and you don’t progress to the next series until they tell you to do so. You are also moving at your own pace, not like a normal yoga class where you all follow the sequence together as a class.

It was amazing and I’m buzzing from it today even still.

More than trying new things I love the way it makes me feel, the whole cycle. The nervousness, the anticipation, the not knowing what will happen and then doing it and feeling completely charged afterwards.  Riding the wave of emotions and ending on a high.  Because I’m always nervous in the beginning to try it. Always. Sometimes I’m even physically shaking with nerves (i.e. ballroom dance).  But the feeling when it’s all done, completely surpasses the nerves in the beginning.

I can’t imagine my life without having tried these things. And while I don’t snowboard or trapeze or even horseback ride routinely anymore, they are still a part of me, have taught me something and will come and go with the passing of time throughout the rest of my life.

So I ask of you to find something new that makes you excited but completely nervous to try. Then despite your nerves, do it.

Ride the wave. You’ll never ever regret it.

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My very young self at a riding competition.