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!

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! https://www.youtube.com/watch?v=lQlullER9RU

Whether you’re new to the gym, or a long time athlete you’re going to have to put in the work to reach your goals. The goals just change and evolve depending on where you are on your journey. Even if you’re injured or needing to take a break, you’re going to have to put in the work - it might look different and be focused around rehab, self-care, and recovery - but it is still work. Our life goes in ebbs and flows. Sometimes we’re at our peak and performing at our best, other times we have to take a step back and implement RAM:   Reassess Adjust Course Move Forward   No matter where you are on your journey, don’t let the fear of inevitable obstacles paralyze you from taking action. Do what you can today. Every day. Set bigs goals, then work backwards by breaking them down into smaller goals and daily actionable tasks.   You’ll get there. It’s a journey with a lot of ups and downs, and lessons to be learned, but you’ll get there and become stronger as a result.   Being an Alpha Maiden doesn’t mean you need to show up as an already-made badass, it means you need to show up as you are, willing [...]

Here are 10 lessons I learned in 2018. What did you learn? Email me and let me know!   1. It’s important to find a purpose that emotionally drives you. Having a strong “why” behind what you’re pursuing is essential to keep moving forward and will help you on the toughest of days.   2. Being emotionally connected to your purpose is important, but it’s also important to learn to detach yourself from the outcome of certain situations. When things don’t go as planned, our emotions can drag us down a slippery slope. Yes, failure & rejection hurt a lot. It’s okay to feel the pain, but don’t allow those hurt feelings to render you powerless. Don’t allow yourself to dwell in the pain & prevent you from adjusting course & moving on. Control what you can and try to let go of what you can’t.   3. Some people are crazy & there’s nothing we can do about it. Try not to waste your time & energy on getting offended or angry at unreasonable, illogical people. There’s no reasoning with the unreasonable. Your time & energy will be of better use elsewhere.   4. Boundaries are essential. Identify where you draw the line in the sand and hold strong when someone [...]