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Hey guys!! If you know me, you know that one of my favourite things to talk about is CONFIDENCE! Confidence in yourself, confidence in life, confidence in the GYM. Confidence is ESSENTIAL because it helps motivate us to do what we want to do. It helps us achieve our goals. And I KNOW you want to achieve those fitness goals! BUT: Have you ever said something like: "I'll wait until I'm more confident in my body before I go to the gym?" "I don't know what to do in the gym, so I'm not going" I'm here to help you tackle those thoughts!!  1. Go in with a structured planMost women are afraid to go to the gym because they don't know what to do once they get there! This is why going in with a plan is so important! Without a plan you may find yourself aimlessly wandering around the gym, feeling awkward and therefore unaccomplished. How do you make a plan? Start by determining how many days a week you are going to go to the gym. Let's use 4 days as an example. Now, split the days into what overall muscle groups you are going to train. Day 1: Lower Body Day 2: Shoulders + Back Day 3: Cardio + Abs Day 4: Chest + Arms From there, list exercises that you want to do each workout, starting with the "hardest" exercises first. Day 1: Lower Body Squats Lunges Leg Press Stiff Legged Deadlift Hamstring Curl Leg Extension Glute Kickbacks Then, decide how many reps and sets you are going to do of each. Day 1: Lower Body Squats 4 sets of 8 Lunges 3 sets of 10 each leg Leg Press 4 sets of 10 Stiff Legged Deadlift 3 sets of 10 Hamstring Curl 3 sets of 10 Leg Extension 3 sets of 10 Glute Kickbacks 3 sets of 15 Having a structured plan will keep you focused and motivated during your workout! No more guessing!  2. Get some new gym attire!We all know that we get an instant boost of confidence with a fresh new outfit! So why not treat yourself with some new gym gear before you step inside the gym!? Almost like rewarding yourself BEFORE you accomplished some gym goals ;) Reward yourself before you even go! Dressing the part gives your personality/mood an extra zest and that will translate into your workout! Heck, you might even have the confidence to ASK a personal trainer, or someone at the gym for help if you need it!  This is your sign to go get some new cute gym outfits! 3. Find a community of gym friends!Having a support system is so important! Whether it's in-person, online or both, a community is such an amazing way to feel supported in your journey! I know that it can be hard to find friends/fam who are (or want to be) as dedicated as you are in your fitness journey. So it can feel really lonely! This is why I LOVE online fitness communities! But, I'd advise you to be smart when joining just any old community. There is A LOT of misinformation when it comes to fitness all over the Internet. It can get confusing and overwhelming. I would suggest:
You want to surround yourself with other women who "get it". Who understand your struggles, but also want to celebrate your wins! Go find your tribe! And if you are looking for one - I run a pretty kick-ass fitness community, myself! Click here to join the FREE Facebook group!
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Hi! I've got a juicy topic for you today! THERE IS NOTHING WRONG WITH WANTING TO LOSE WEIGHT. I said it. There's a lot of confusion when it comes to "health" especially in the social media world. We have people telling us to love our bodies and it's okay to be any "size", and I AGREE! But it's not the size that matters, it's the HEALTH that matters. If you are overweight, it is LIKELY (keyword: likely) that you either already have or are at risk of developing health problems. That's just the facts. I am not saying you aren't worthy. I am not saying that you aren't beautiful. I am simply saying that major health conditions are correlated with being overweight. Maybe it’s time to get real with yourself and ASK yourself if you’re healthy? Do live a healthy lifestyle? Are your habits healthy?  Here are some things to consider:
Whether you want to lose weight, gain weight/build muscle, then do it in a sustainable way that FEELS good. The mental is just as important as the physical. xo It's Saturday night and I'm in bed typing this feeling so beyond grateful for my clients! I just received the most beautiful write-up about Courageously Confident AND 3 of my CC clients just met-up in *real life* today!! Ahh! I am about to share it all with you! Meet Marissa!"Courageously Confident is more than just a workout program. It is a gateway to transforming your life. I joined CC last summer because ever since high school I had an on/off relationship with fitness. I tried a few different free things, at home workouts, and 28-day plans, but a few key things were missing. I didn’t have any support. I didn’t have any accountability. I didn’t have to invest in myself. Steph’s program is like nothing I have encountered before. Coaching, community, and mindset. Steph as a coach has been 100% there for me through my journey. She sees that each woman has so much power and value, and that has been crucial for me to see that I have value and my health is important. Any questions I have about how to do a movement, how to modify an exercise, how to use equipment, how to structure a workout, which exercises to prioritize, how my form looks, she has answered."  "The community of women in this program with me are all incredible. Everyone is so honest, vulnerable, and supportive. Everyone wants everyone to succeed. We’ll listen to every low and support every high. The mindset aspect of CC also sets it apart. I have learned so much about myself, how to build habits, how to show up for myself, how to do what I say I want to do, how to invest in myself, how to see my goals and passions as valuable, how to celebrate, how to ask for help, and how to see excuses as they are and be committed even when not motivated. The most incredible part is how these infectious vibes and important skills are showing up in other areas of my life. I’m asking myself what I want to do and getting it done. I am celebrating more. I invested in my mindset this fall and my relationship with food this January. I got a promotion. It is absolutely wild to me to look back at how I felt last summer and how lost I was and see where I am now. I am so committed to making the best life for myself as possible and Courageously Confident was the catalyst that made that happen." If you want to experience a LIFE-CHANGING transformation that goes beyond the physical, click HERE for details and get the extra-special sale price for the April session! Meet Alley, Jenn, + Fawn!My heart is exploding!!! Jenn, Alley, and Fawn all met up today! A CC meet-up! AHHH! How freaking cool! And I will be meeting Jenn AND Alley at the second CC Retreat in April! Anyways! Here's what Jenn said: "Courageously Confident program, bringing women together!! We chatted and shared so much about our lives and fitness journeys! CC is so much more than a fitness routine. You get to meet women who support you, cheer on your success and help you through struggles; and if you are lucky enough, get to meet in person!! Being part of Steph's various programs has been such a high vibe experience for me!"  Alley captioned the same photo with this: "Who would have thought that workout program made by a woman in Canada would have been brought together to meet in Ohio! The almost 2 hour drive was so worth hanging out with Fawn and Jenn. We can’t wait to meet again. Thanks Stephanie for your Courageously Confident program" THIS is why I do what I do.
THIS is why Courageously Confident isn't *just a workout plan*. The friendships. The community. The LIFE transformation. The confidence. The happiness. I am so beyond grateful and proud of these women and ALL of the CC tribe! The next session is in April but you can join NOW at the EXTRA-SPECIAL discounted rate! Do you think it's possible to workout WITHOUT having to attach a physique goal to your training? I think this conversation is so interesting and SO good to be had! My opinion: YES! You can ABSOLUTELY have physique goals and still have a positive relationship with fitness and your body. But there are things to remember...  Your MAIN, deeper reason for working out should be to TRAIN to challenge yourself physically and mentally. If your main purpose is to look a certain way, you might feel like you’re chasing a body type that you’ll never be satisfied with. You are MORE than your physical appearance. If you focus ONLY on your physique goal, that motivation won’t last as long as you might think. Think of your physique goal as a result of your DEEPER meaning to train. When you focus on how training makes you feel, how it boosts confidence, and how it energizes you - THAT will keep you way more inspired and less distracted about whether your body is meeting X requirements.
BOTTOM LINE: Your physique is the byproduct of getting stronger. I believe it’s 1000% okay to want to shape your body a certain way. But there’s a healthy way to go about it. And that DOESN’T include obsession or freaking out if your body doesn’t change the way you imagine it to. What are your thoughts? Do you get caught up with trying to look a certain way that you forget attaching a deeper meaning to your fitness? Have you ever heard of the Jenga Tower Theory? Imagine you are the Jenga Tower and all of the blocks represent pieces of you that keep you together, keep you strong, and keep you your best. Some *blocks* may be:
The goal is to have these *blocks* in check so when life throws you a curveball, you are more resilient when facing it. And not to mention, you’ll just feel better. But imagine if you let half of these things go. You didn’t care about your fitness. You slacked on your nutrition. You gave up surrounding yourself with strong connections. You stopped any personal development... And then a tragedy happens. You’re more likely to suffer longer and harder because you don’t have all the blocks you need. Sure, there will be times when you’re sick, so your health isn’t 100% but all your other *blocks* are good. Missing one or two blocks is fine. It’s about keeping them all as high functioning as you can. All of the pieces make you more resilient in life! And resiliency is KEY because there will always be challenges to face and hurdles to overcome. What blocks are a standard in your life? |
AuthorHi! I'm Steph! I help women get courageously confident in the gym + in their bodies! ArchivesCategories |
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