August 2020 – Alpha Maiden of the Month – Genevieve Jones

My name is Genevieve Jones. I am a firearms instructor, cyclist, and mental health advocate. Growing up was not easy for me. Like many of us, I have had a lot of trauma and abuse in my life. Due to this, I have had severe OCD for as long as I can remember. OCD is a debilitating, and horrible disorder that people tend to severely underestimate. The only relief for me at the time was cycling and shooting sports. I shot my first firearm at 11 years old, and my first competition at 15. I actually got to be pretty good, and had a goal of getting sponsored by Smith and Wesson!    Right at the height of my shooting and cycling career, I got diagnosed with Panic Disorder and PTSD. I was having 4-5 panic attacks a day lasting anywhere from 20 minutes to 2 hours. I went to hospitals thinking I was going to have a heart attack at least 10 times in a month. I couldn’t leave the house, I couldn’t drive, I couldn’t ride, and I was afraid to shoot. When I went into a behavioral health center I remember sitting on the floor crying telling the therapist that I was scared that I would never feel normal [...]

By |August 1st, 2020|Categories: General|0 Comments

Using Food As a Reward or Punishment

“I worked out today, I deserve it,” You say to yourself as you peel back the top of the Oreo box. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ “Ugh, I’m a failure, I have to eat a salad for dinner tonight because I ate a donut at work!”⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ Sound familiar?⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ If you’re still reading this, you’re probably familiar with using food as a punishment and reward system.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ And that is what’s keeping you from reaching your goals. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ When you use food as a reward or a punishment, you’re continuing the yo-yo cycle of “getting on or falling off the wagon.” Over and over again. You’re reinforcing a type of victimhood that leaves you at the mercy of food. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ Jumping ‘on’, and ‘off’, constantly leads to inconsistency, which prevents you from reaching your goals - and it causes harm mentally and emotionally. It takes away your sense of control and ability to make decisions that serve you. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ Fixing this takes time and repetition. First, start with reminding yourself that food isn’t a punishment or reward. Eating nutritious food is a form of self care. Having something "off diet," is okay once in awhile too and isn't a reflection of whether you're good⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ Next, healing from this takes mental [...]

By |February 11th, 2020|Categories: General|0 Comments

Practice Self-Love

Self-Love shows up in many ways. ⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Loving yourself looks like:⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1. Taking personal time⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2. Getting fit and strong⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ 3. Eating healthy⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ 4. Getting enough sleep⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ 5. Daily meditation and visualization⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ 6. Improving your finances (saving/paying off debt/investing/etc)⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ 7. Surrounding yourself with positive people who support your growth⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ 8. Practicing gratitude⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ 9. Reflecting on how far you've come and being proud of yourself⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ 10. Breaking the cycle of generational toxic behaviors and working on healing ⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀

By |November 21st, 2019|Categories: Mental Health|0 Comments

Who is Your Empowered Self?

Think about the goals you have right now. Maybe it’s to lose weight, build muscle or finally be able to do a pull-up. Now imagine you have done the work to achieve this goal. You put in the hard work, effort and you were successful.Who is this person? The person who achieves this goal is not the person you’ve been up to this point. The person who achieves the goal you’ve always wanted is the empowered version of yourself. In order to move forward and evolve, you must step into your empowered state and be this person. So think about achieving the goal you deeply desire. - Then ask how your empowered self would show up. How does your empowered self plan their day? How does your empowered self exercise? How is their nutrition? How does your empowered self handle things when shit gets tough and obstacles stand in the way? What does your empowered self do in order to achieve what they set their mind out to do? Send me a message and let me know!

By |October 16th, 2019|Categories: General|0 Comments

Effective Leg Warm-Up

This effective warm-up is great to get your muscles nice and warm for leg day. Start with 2 minutes on the row machine. Then, 2 rounds of 10 Air Squats 10 Banded Good Mornings 10 Kettlebell Swings 10 (5 each side) Walking Lunges Feel free to add in some targeted mobility after prior to your training session Enjoy!

By |October 3rd, 2019|Categories: General|0 Comments

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