balance

I feel like this topic always applies, but especially during our current situation. Collectively, we are going through something that has never happened in our lifetimes, and who really knows how to handle it?

It’s stressful. We are constantly being bombarded with the fear mongering television or newspaper articles. All of them providing coverage almost exclusively about the ‘doom’ in the world with big, red, headlines, and a tiny spikey photo. Constant posts on social media that are “facts that so and so heard from their cousin’s, ex-boyfriend’s, third grade classmate’s, sister.” We hear stories about how people seem to be so selfish, they are literally buying up entire quantities of items so they can either sell them for more (really? THIS is your opportunity?) or just had ‘fomo’ when they saw someone else’s cart was full of one thing, so they needed it too. (Side note: HOW much are you going to the bathroom? If you need multiple warehouse sized packages of toilet paper, you either have 12 people at home, you’re selfish and entitled, or maybe talk to a doctor about that if you NEED that much.)

Most of the ranty bits aside, we also have the opportunity to see several positives during this time. Some people are choosing to be more kind, thoughtful, and caring, individuals that are helping when and where they can. Some people are using this as an opportunity to improve a skill, learn something new, or just taking a moment for themselves; regardless which one you are doing, you are right. Do what you need to right now and check in with yourself often. Personally, one of my favorite positive things in this chaos, is that some people are using this time to find creative ways to perform things that were in their routine formerly known as “normal.” Adaptation, progression, and stimulation are all key things we need as humans.

I am so PROUD of my people and selfishly, this makes me feel like I have accomplished something big. I have always strived to inspire my clients to seek out knowledge, educate them to the best of my abilities, and to improve my own education so I continue to be a resource for them. My goal is to teach them what they’re doing and why, instead of just putting them through the motions because ‘it’s hard.’ I am so proud to brag about my clients. When the gyms were ordered to close, I had a moment where I was bummed and nervous, for my clients, myself, and for the entire industry, honestly. After that, I started thinking about how to adapt to the situation and what I could do to help. I could adjust my client’s programs to be done with equipment they have at home (or items that could be equipment) to start, and then plan for my business going forward.

One thing that has been the biggest positive in my world right now is my network of clients. They are amazing, and I don’t care how many times I have said it! They. Are. Amazing! It makes me so happy to hear that they are trying to keep movement and activity in their lives, because they WANT to, not because they feel like they MUST. They understand that it’s more than a ‘fitness’ routine, but an all-encompassing ‘health and wellness’ routine. They like the mental stimulation and change of scenery while working at home. Normal household items are now being adapted as weights, and they’re progressing their knowledge of different exercise modalities, and adding them into their routine. Some see this as an opportunity to focus on areas of mobility that need improving, mind-body connection, and breathing techniques. Some are taking this time off from working out to deal with what’s going on in their own way, for which I am equally proud.

I have such a fun mix of clients that includes everyone, all ages, various professions, but we all have one thing in common: exercise is important to us, and we understand balance. It’s okay that they don’t exercise the same days they had in the past. It’s okay if they want to take a week or two off. It’s okay to be worried about things and use exercise to process OR escape for a moment. It’s their choice to do whatever they want in their day, and whatever is best for them.

One thing that I would ask us all to do, is to be kind and compassionate. Don’t put others down to feel better about your choices and how you’re managing your own life right now. Try not to judge how other people process things and handle this time in our lives. Some people want to stay busy, learn five languages, knit a huge blanket, workout with homemade equipment and try to maintain their normal routine. Some people want to lay in a pillow fort, binge watching shows, baking endlessly to supply their tv time with treats, and don’t want to do anything. If it’s not your life, worry about yourself. We all need more positivity in our lives, now more than ever, so don’t add to the doom.

If you want to share positive things in your life (pet photos, something you saw on your walk, a happy link you have, etc..,) something that you have learned, or a great book to read/show to watch, please feel free to reach out to shea@ownfitnesspnw.com. You may also check out my YouTube Channel (O.W.N. Fitness) for some short instructional videos on home workouts. OH, and drink some water! Stay home, stay healthy, and stay strong!

Warning: It’s a long one!

It’s the best time of year! No, not Fall/Autumn, although I won’t argue with that, but no. It’s baking season. The time of year where you can bake homemade goods to your heart’s content, and not overheat your whole house!

If you have met me, you know that I really enjoy baking, and have been doing so for over 20 years. It started with my Grandma Leonard when I was around 5 or 6. She always made pies and would let me help by “crimping” the crust (shaping it to look pretty/ sealing the top and bottom crusts together.) From there, she taught me how to make the crust from scratch, and her tricks for kneading the dough just enough to make it super flaky. I would make some gross creations as a kid (all edible, just odd combinations and a chance of raw cookie dough as a “crust,”) but it taught me patience and provided an outlet for creativity. Now, it is one of my favorite ways to “disconnect” and take time for myself.

I love baking for the same reason I love lifting weights- it’s amazing what you can do/create, it involves failure which provides opportunities to get better, and it brings people together. It’s a way that I can show that I genuinely care, and it comes from the heart. I have tried new ways to make things have more nutritional value (less added sugars, possibly some protein,) but not seem like the recipe is altered at all. I have modified recipes for food allergies, and I have definitely made some “protein brownies” that the texture and taste of a dry sponge. It’s all exciting and once a bake is complete, I feel a sense of accomplishment, just like after a lift.

I know what you’re thinking- having your trainer talk to you about baked goods can be conflicting right?

My opinion: I have mentioned “balance” several time before, and this is a perfect example. Some people have an “impending doom” feeling around this time of year because of all of the delicious baked goods and desserts that will be readily available and seemingly irresistible. I hear what they’re saying, BUT… you need to be able to live your life, and that life might include a homemade pie or some cookies here and there, and that is OKAY! I like talking to my clients about this stuff because it provides a platform to educate them about how to have balance in their life. I can hopefully encourage them to trust themselves when making food decisions, and educate them on how their bodies process what they put into it. It is important that they have established that inner trust and do not need to feel restricted or have “guilt” around certain foods.

The three main arguments I hear are usually: 1) So you tell your clients to eat pie all the time?! 2) That’s dumb, aren’t you a trainer, is that just job security? 3) Isn’t that just giving them an excuse to eat crappy food and never get better?

My answers to those: I can’t make a decision for anyone, but I can help make sure they are knowledgeable about how their body works and what happens when they eat different things. I make sure they know that it is okay to have some pie as long as they are listening to their bodies, and paying attention how things make them feel. If they need to eat a whole pie and feel sick to their stomach to learn, guess what, they learned and hopefully now they are self aware enough to not do that again- NOT because I told them, but because they now know how THEY feel.

Encouraging them to make their own decisions is why I have job security. We are in a time that it’s easy to get caught up in the “no pain, no gain,” “Low calorie ice cream so you can eat the whole thing,” “food guilt,” nonsense, and I have definitely taken part of that myself. This is why I coach people through their workouts, and let THEM control what they eat. I am happy to give advice or my opinion on foods, but I do not dicatate what they can/can’t eat, and I refuse to cause the endless cycle of restricting> binging> guilt> restricting> and so on!

And on that note, favorite pies to make:

Savory- Chicken Pot Pie

Sweet- Chocolate Cream Pie (to eat), Marionberry Pie (to make)

Live your lives and revel in the season of baking!! What is your favorite thing to bake, or something that you have always wanted to try?

How can I be successful with my health and fitness goals?

Most people see working out as something they “have” to do… not an activity they “get” to do. One of the first tips I tell my clients when goal setting, is to think about what got them to the gym. Was is it due to a doctor visit? Recent relationship change? An injury? Or is it because they hear that they “should” workout for ________ reasons. Whatever your reason is, you need think about that when setting attainable goals.

The first step towards reaching your health goals is figuring out why you are doing it? Increasing activity levels not only has positive physical effects (such as muscle gain) but it also has physiological effects. Everyone likes feeling accomplished, right? If your goal is to hike Mount Si with your dog this May, your workout should reflects that. If you haven’t been working out at all until now, a shorter term goal would be to include 2-3 consistent workouts per week for the next three weeks. Once three weeks have gone by and you have been able to accomplish your first goal, you will not only be closer to crushing your hiking goal, but you have successfully added physical activity into your normal routine. Boom, you feel proud that you have already checked off one goal, and now you understand how gratifying it can be to add workouts into life.

Your confidence has gained steam, your brain is happier than before due to the extra endorphins, and you are constantly working towards something that helps with accountability. Figure out your why, break it down to tiny steps, and treat each workout as an accomplishment (because it is.) Embrace the times that are uncomfortable and be proud of your achievements!

Tag: balance

Balance in Chaos

It’s Baking Season, Wha Whaaaa?!