Fuel Your Strength

There are six common questions I hear all the time about lifting weights. So, I decided to put them into an episode with some simple answers for you so that you have a resource that you can come back to time and time again. If you are looking for answers to common questions I hear about strength training; this is the episode for you. Key Takeaways If You Want To Embrace The Benefits of Strength Training, You Should: Realize that what is 'heavy' is different for each person, and you should focus on adding enough of a load that is challenging for you Create goals that are focused on what your body can do, not the number on the bathroom scale Take care of your body through generous recovery time and exercises that do not involve weights It's All Relative Questions like 'am I lifting heavy enough?', 'am I too old to start lifting weights?', or 'how soon can I expect to see results?', are very nuanced. The short answer is, everybody's body is different and will look different even if doing the same exercise. It is about finding a combination of weight lifting and other exercises that feel right for your unique body. What is 'heavy' is relative to each person and can change over time. Consistency and progressive overload are the keys to a long game mentality needed when strength training. The Many Benefits of Strength Training I know for sure that strength training can give you something to think about besides shrinking your body. Having goals that are only focused on achieving a certain number on the scale or an aesthetic look are not sustainable. Lifting weights can help you stop focusing on the scale, promote healthy muscle mass, improve your bone density, and boost your metabolism. These are goals that can have a huge impact on your overall health but cannot be measured by the number on the scale. Strength training can help you reconnect with a sense of what your body can do, not what it looks like. Have you ever asked one of these common questions? How did my answer hold up to what you have been told in the past? Share your experiences with me in the comments section of the episode page. In This Episode How to know if you are lifting heavy enough (3:40) How often you should be lifting every week (7:29) How to know if lifting weights will help you feel better about yourself (9:53) Why you should still consider lifting weights even if you do other sports (14:17) Why it is never too late to start lifting weights (17:52) How long it will take for you to experience results (22:20) Quotes "Generally speaking, you want to think about grooving in the main functional movement patterns, which are push, pull, hinge, squat, and weighted carries; those are what the Made Strong program is built off of." (8:24) "Lifting weights gives you something besides shrinking your body, or the bathroom scale, to focus on." (11:59) "If you lift weights two or three times a week, it will make you better at that sport, period." (15:07) "To efficiently build and maintain your muscle and bones and keep your metabolism humming along… the answer is lift weights." (21:52) "Please focus on some kind of goal that goes beyond what you weigh or exactly having some kind of aesthetic look. Because it is going to be far easier to sustain your work towards what you can do, or developing a new skill, or building your strength in a specific lift, it's going to be a lot more motivating and a lot easier to stick to that than when you are not seeing the number on the scale go in the direction that you want it to go." (26:26) Featured on the Show Sign Up For Private Coaching Here Join the Waitlist for Group Coaching Here Steph Gaudreau Website Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Related Episodes LTYB 332: 3 Mistakes Keeping You From Getting Stronger In The Gym LTYB 331: Strength Training & Your Relationship with Exercise LTYB 327: Getting Back to Exercise Without Feeling Wrecked

The general narrative in the fitness world says that by getting into shape, you will get smaller. In reality, there are so many other ways to measure your fitness that have nothing to do with the size of your body. 'Getting In Shape' really has no concrete meaning, and it's time we stop equating fitness with a specific look. Key Takeaways If You Want To Dig Deeper Into The Problem With 'Getting in Shape', You Should: Challenge those in the fitness space to stop defining fitness as 'a look' Focus on the benefits of training that have nothing to do with your body size Work to include marginalized bodies into the wellness space for the greater benefit of everyone Fitness Is Not a 'Look' Fitness doesn't have a specific look. Instead, it is your ability to do a task. Simple as that. Working out and 'getting in shape' simply to get smaller is not sustainable, and the companies or trainers that guarantee that your body will get smaller are not acknowledging all of the other things out of our control that go into fitness, and all of the other benefits of getting stronger and healthier. Your size does not equal your health and has no reflection on how fit or how unfit a person is. How To Stop Comparing and Start Representing If we compare ourselves to the highest performing human specimens participating in an activity, is that an accurate representation of all the people who engage with that activity? By comparing ourselves to the top athletes in the world, we are doing a disservice to the people out there who want to engage with a certain type of fitness but don't see anyone who looks like them being represented. The idea that fit bodies have to look a certain way stops people from engaging with those pursuits and perpetuates the stereotype that fitness is a certain look and only people who look like that can be deemed 'in shape'. By challenging these narratives and making fitness available to people who don't fit the conventional 'fitspo' version of health, we can break down these assumptions and, in turn, make 'getting in shape' more beneficial for everyone. What stood out most to you from this episode? Let me know your thoughts in the comments on the episode page. In This Episode Why 'getting in shape' really means nothing (4:12) How I want to challenge the fitness space to focus on fitness as an ability and not a look (10:35) Addressing the fit bias and fit shaming I see online (14:40) The benefits of strength training that have nothing to do with how you look (21:50) Why I don't like to promise anybody that 'getting in shape' is going to look a certain way (27:53) Quotes "Getting in shape when used to mean getting fit is a huge problem because physical fitness isn't a look, it's not a look." (7:14) "Strength training can give you a new lease on life because you get to focus on what your body can do, not just on what it looks like." (15:34) "I can think of so many people who are not fitting the 'thin fitspo' gently toned but not too muscular body who are fit as fuck! Fit as fuck for what they do. And that to me is a cause for applause." (19:50) "We have to be able to tease apart fitness from overall health and wellbeing. If we think health is multifactorial and influenced by so many things out of our control, we have to be able to tease apart fitness from health and from weight." (24:44) "I hope that this podcast gives you some seeds of ideas to ask or to bring up with that potential personal trainer that you want to work within your city, or that potential email that you open up… what does the person or the company promising to you? What other ways are there going to be to see how your fitness has changed and improved?" (32:01) Featured on the Show Strength Workout Mini-Course Text me at 619-313-5948 Steph Gaudreau Website Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Related Episodes LTYB 335: Breaking the Body Stereotype with Amanda LaCount LTYB 324: Is It Wrong To Want To Lose Weight? LTYB 319: Why Fitspo Needs To Die LTYB 025: Master the Art of Self Love with Noelle Tarr

If you are someone who is not strength training yet or are looking to get back into activity, you might be nervous. Getting back into movement in a way that keeps you safe and healthy starts with understanding your foundation and finding mobility practices that meet you where you are now. Key Takeaways If You Want To Encourage Mobility, Representation, and Justice In The Fitness Space, You Should: Get assessed to find out where your body is at and what mobility practices could benefit you Stop viewing mobility practices as an optional extra and start including them in your daily routine Work to view people in the fitness space as whole people, not just exercise machines Seek out voices other than your own to find out how you can increase representation in the fitness space Taking Care Of Yourself as a Whole Person Rich Thurman, better known as Coach RT3, is a mobility specialist who is passionate about sharing his experiences as a black man in the fitness industry and advocating for coaching in a way that takes care of your body, mind, and spirit as one whole person. Rich knows that mobility practices are not an optional extra but something that helps you get better at what you are trying to do and is here today to share how mobility, inclusivity, and representation intersect in the fitness space. Investing In Yourself Through Mobility Practices Mobility is the best investment you can make for yourself. By giving time to mobility practices that will improve your longevity, and preserve, improve, and enhance your ability to do the things you love longer, you will save yourself the necessity to give it up later. Something as simple as preparation can help you create strength in the realms you may not have strength in anymore, save you from injury, and help you find a workout that fits your body's strengths and shortcomings. Mobility practices are the key to move better, feel better, and ultimately do more for longer. Representation Is Power For too long, underrepresented people in the fitness space, such as Black, Asian, and LGBTQ+ persons, have been burying themselves to make other people feel comfortable. Rich is here to say no more to that and encourage organizations, coaches, trainers, and anyone involved in the fitness space to do the work, become aware, and take steps to view someone as a whole person. Instead of assuming the needs of others and pushing that agenda, Rich wants to challenge you to work to improve yourself, learn about your community, and recognize the intersections between identity, representation, and fitness. It is only by working to be better, that we can include the voices that have been marginalized for too long and lift up our fellow humans. Are you ready to give yourself the gift of time through mobility practices? How do you work to stand up for your fellow humans in the fitness space? Share your thoughts about Rich's perspective with me in the comments on the episode page. In This Episode Why mobility is an important piece to getting active again that a lot of people skip over (6:16) Tips for tackling mobility as part of your overall training program (21:35) The role of social justice when it comes to the experience of being in the fitness industry (31:07) How walking away from certification bodies can be liberating, challenging, and transformative (38:43) The importance of mental health and representation when coaching a whole person (44:32) Quotes "When we look at training mobility, and why it's important, it's more along the lines of preparing your body for the things that you want to do." (10:02) "You can spend the time now, or you can give up the time later. There are only really 2 options. So when we create more room for the things that we love, we are basically creating more time." (22:31) "Peripherally, all of the wealth that came as a peripheral means of those bodies, the bodies of my ancestors who survived this ordeal, to make me possible, that is carried inside of me." (33:07) "The onus is not on us to find out when these things happen, the onus is on the organization to say 'this is what we want, this is what we would like, can we find the people who are doing good work within our organization who have paid us money and maintained our certification, can we find those people?'." (41:34) "These conversations need to be had throughout all of these organizations and need to be commonplace. Because we need to know how to best serve the people we are working with, the people in front of us." (48:01) Featured on the Show Free Strength Workout Mini-Course Upgrade Guys Mobility Membership The Upgrade Guys Website The Upgrade Yo Sh*t Podcast Follow Rich on Instagram | TikTok Steph Gaudreau Website Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Related Episodes LTYB 327: Getting Back to Exercise Without Feeling Wrecked LTYB 143: Inclusivity & Social Justice In Health & Fitness with Dr. Tee Williams

Have you ever considered that at some point, an obsession with healthy eating can turn unhealthy? Many of us struggle to understand what healthy eating really is and where it crosses the line into an unhealthy preoccupation. This is why I have brought my guest, Mimi Cole, onto the show today. Please be aware there is a trigger warning for weight loss and eating disorders in this episode. Key Takeaways If You Are Ready To Reexamine Your Relationship With Food and Your Body, You Should: Start viewing food as neutral and not inherently good or bad Be real about your mindset when it comes to the foods you are eating Remind yourself what you are working towards and what you are living for Use mirror work to confront yourself when you feel uncomfortable about your body What Is Healthy Eating? With Mimi Cole Mimi is a graduate student currently working on her Master's degree in clinical mental health counseling. She is the host of the Lovely Becoming Podcast and specializes in learning about disordered eating and eating disorders. Mimi knows firsthand the issues that those with eating disorders face, which is why she is passionate about breaking down stereotypes, meeting others with compassion, and helping people break out of the labels that surround these topics. There Are No 'Bad or Good' Foods Clean eating culture is intertwined with many nuanced topics such as fatphobia, orthorexia, and weight-centric care. The clean eating industry wants you to label your food choices as 'bad or good', which inherently misses what the fluidity of humanity really is. By unlearning what diet culture has taught us, we can start to get curious about the dichotomy of the rules of food and begin to view food as neutral. When we understand that food does have to fit into the binary of 'good and bad', 'healthy and unhealthy', or 'clean and guilty', you can give yourself permission to follow your humanity. Using Your Values as an Anchor Society tells us that certain eating disorders are only applicable to certain body types. In reality, it is about the mindset of a person, not the size of their body, that determines their relationship with food. We need to do a better job of breaking these labels down and expanding these definitions to include every body. Mimi suggests getting clear on your values to anchor you when you may feel discomfort about your body. Working on your body really means working on your body image, your perspective, and how you feel about your body. By reminding yourself what you are working towards and what you are living for, you can live a life more aligned with your values and stop focusing on all of the restraints that come with food. Which of Mimi's truth bombs today shocked you the most? What piece of her advice are you going to put into practice first? Share your thoughts with me in the comments section of the episode page. In This Episode The inspiration that encouraged Mimi to embark on her current career path (9:39) Why the term 'clean eating' is problematic and why it is so difficult to confront that uncomfortability (15:22) Advice for those who are ready to break past their diet culture labels but are worried about the repercussions (18:06) Breaking the stereotype around what someone with an eating disorder looks like (23:56) A new perspective on how to get your body ready for summer (31:11) Quotes "It doesn't have to be either 'this or that', I think there is a lot of nuance to nutrition." (8:29) "It's a lot more subtle than we think it is, and I think it's a lot more intertwined with this clean eating culture. And so sometimes that push back where we say 'I just want to eat healthy' is really tied to different systems like fat-phobia and weight-centric care, and sometimes it looks like it's a healthy thing, and it sounds like it, but it's not really." (13:25) "There are some people that might say, 'if you are going to be anti-diet, you need to do it all right now'. And I think I take on a slower approach where when we are unlearning it takes time and intentionality, and a lot of compassion for where we are at and meeting people where they are." (22:20) "Working on your body for summer means learning how to nourish it, learning how to accept it and collate the distress around it, learning how to put on a swimsuit and work towards your values of enjoying time with friends, enjoying time with loved ones and family members, and being able to move towards your values when you feel uncomfortable in your body." (31:54) "Moving towards a value doesn't necessarily mean moving you away from things you don't want to experience. So there is not necessarily less fear, but it means with that fear I can move towards those values." (35:06) Featured on the Show Free Strength Workout Mini-Course Mimi Cole Website Follow Mimi on Instagram | Facebook The Lovely Becoming Podcast How To Get Your Body Ready For Summer Post Steph Gaudreau Website Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Related Episodes LTYB 275: The Anti-Diet Approach to Eating with Evelyn Tribole

Your morning ritual can set the tone for your entire day. Getting up and immediately getting onto the scale can determine whether you will have a good day or a bad day. If you used to do that, or maybe you still do, I want to share five truths with you about the bathroom scale and why you should consider ditching or reducing that habit. Key Takeaways If You Are Ready To Get Real With Your Scale You Should: Stop equating weight and health Focus on healthy for you habits Create a goal for yourself that has nothing to do with your weight Track things other than your weight or calorie intake Weight Does Not Equal Health If you keep saying, 'I just wanted to hop on the scale and see', and there is an underlying sense of dread there, or the number you see is going to have the potential to wreck or elevate your day, wait. You don't have to throw your scale out the window today. But, by taking baby steps of cutting back your reliance and focus on the scale, you will realize that the deep sense of self-worth you have always had is not reliant on the number you see on the scale. Having a full, healthy, and happy life is so much more important than the 'ideal' number we want to see on the scale, and when you are able to accept that, the whole world opens up. You Can Only Control Your Habits, Not the Scale Your health is so much more multifaceted than the number you see on the scale. Your mental, emotional, spiritual, and environmental health play just as important of a role in your overall health as your physical body does. Even though you may be doing things in a health-promoting way, such as eating more vegetables or getting more fresh air, focusing on the number on the scale changing is not what you should be relying on for 'results'. The truth is, we are not in control of the number on the scale. What we are in control of is health-promoting habits that can lead to a healthier life, regardless of what the scale says. Have you ever considered your relationship with your bathroom scale? Share your thoughts with me in the comments on the episode page. In This Episode Why your weight does not definitively equal your health (5:24) What to do if you are getting frustrated by the number you see on the scale (10:08) How to untrain your brain from thinking that weight loss is a behavior (15:51) Why the scale is not always a 'neutral tool' for everybody (21:47) Three basic things that you can focus on instead of the scale (27:10) Quotes "We have been taught that weight causes health, and that is not the case." (6:51) "Weight loss is not a behavior. I will say that again, weight loss is not a behavior." (16:04) "If you want peace of mind, and you want your brain space back, focus on healthy habits. Focus on healthy-for-you habits. When you stay hyper-focused on weight loss, this is where you miss body signals; this is where you miss other indicators of your health, for example, your mental health. This is where you miss the consistency that is required to perhaps improve your health over a long period of time." (17:41) "It might take years of consistent healing and redefining your beliefs, getting to the root of your beliefs, finding other things to focus on. Really just going through the ebbs and the flows and the ups and the downs of your relationship with your body and food and body image, to get to the point where the scale is a 'neutral tool'." (23:34) "It is very uncommon that someone can just snap their fingers and suddenly see the scale as a neutral tool." (24:50) Featured on the Show Strength Workout Mini-Course Text me at 619-313-5948 Steph Gaudreau Website Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Related Episodes LTYB 314: How To Set Health Goals Beyond the Scale with Steph Dodier LTYB 324: Is It Wrong To Want To Lose Weight?

Ever since a dance studio director told Amanda LaCount that she could not participate due to her body size, she has been on a mission to break the stereotype and promote body positivity and the belief that any body can be a dancer's body. So if you are feeling like you are ready to get back out there and start moving your body but are nervous about what other people might think, this is the episode for you. Key Takeaways If You Want To Break The Stereotype You Should: Start moving your body in a way that feels good to you Stop listening to the haters and find a way to push through the negative comments Remember that everyone is focusing on themselves, and you have nothing to be self-conscious about Work to lift up marginalized voices in the entertainment you consume Doing What You Love with Amanda LaCount Rihanna follows her on Instagram; she has danced with Lady Gaga in her Stupid Love music video and danced with Lizzo at Coachella. She has also danced with Meghan Trainor and Katy Perry, was the first plus-sized Disney mermaid, and has partnered with international brands to bring body inclusivity to the forefront. Amanda LaCount is making huge waves in the world of entertainment and is working day by day to #breakthestereotype. Don't Let The 'Haters' Get You Down Amanda has been dancing since she was 2 years old, but it hasn't come without her fair share of setbacks. 'Haters' have often made Amanda feel like she didn't belong in a world where your appearance means way more than it should. But Amanda never let that stop her and has developed her own way to move past the mean comments and embrace what she truly loves to do. Amanda believes that your body should not play a role in what job you get or how qualified people assume you are, and she wants to inspire people to do what they love regardless of any stereotypes you may or may not fit into. #breakthestereotype The hashtag #breakthestereotype is Amanda's way to make change actionable. What started as something just for her has turned into a global movement on social media. Amanda wants other people to know that you don't have to be perfect, skinny, or tall to 'make it' in your chosen field. All it takes is hard work, dedication, and the right attitude. Working to promote inclusivity and body positivity in the dance world and entertainment space, Amanda, and her famous friends, are working to break the stereotype piece by piece. Are you ready to #breakthestereotype and get out there and start moving your body in a way that is fun and enjoyable for you? Share what you loved most about Amanda's story with me in the comments section of the episode page. In This Episode How to get over the haters and push through negative comments (9:12) Gain a peek inside the dance world and the expectations to conform to a certain body type (13:45) Why the #breakthestereotype hashtag was created (18:10) The importance of representation in the dance world and entertainment industry (23:57) Some of Amanda's proudest moments and coolest experiences (29:29) Advice for those who want to get started moving their body through dance (33:15) Quotes "There is no point in feeling bad for yourself, that's only going to hurt you at the end of the day." (11:26) "I just don't want my body to be part of the discussion, I want my dancing to speak for itself." (15:19) "I came up with 'breaking the stereotype' because that's what I do, and that's what I am doing still." (19:44) "What I want to see is more fat people, or fat films, or fat movies, that are positive and show the beautiful parts of being a plus-size person and show how strong we are and how beautiful we are." (26:12) "Stop caring so much about what other people think or have to say. At the end of the day, if it makes you happy, that's all that matters." (34:12) Featured on the Show Strength Workout Mini-Course Follow Amanda on Instagram | TikTok Amanda LaCount Website Steph Gaudreau Website Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Related Episodes LTYB 311: Reclaiming Your Spark By Honoring Your Swagger with Anniedi Essien LTYB 313: How To Stop a Bad Body Image Day In Its Tracks with Brianna Campos

Have you ever considered how much more we as women could get done if we chose to lift each other up instead of getting caught up in comparison traps, jealousy, and the feeling of 'not enoughness'? It has been famously said that comparison is the thief of joy, but becoming aware of how you compare yourself to yourself and to other women online and in real life can be a hard nut to crack. Key Takeaways If You Want To Become A Strong Woman Who Lifts Up Other Strong Women, You Should: Find a coach or a trainer who knows how to support women in all aspects of their lives Stop focusing on jealousy and comparison by getting curious about your unique values and goals Notice, name, and normalize your emotions Take small steps every day to amplify other women's voices and help lift them up Strong Women Lift Eachother Up with Molly Galbraith Molly Galbraith has been a coach in the fitness industry for over 17 years. It became clear to her early on how underserved women were in health and fitness, which is why she co-founded Girls Gone Strong almost ten years ago. Her new book, Strong Women Lift Each Other Up, helps women overcome their own personal struggles with comparison, jealousy, body image, and competition to feel strong, confident, and empowered in their body while supporting other women to feel the same. Getting Out Of The Comparison Trap Molly believes that when you know better, you do better. This is why she has dedicated herself and her new book to help women improve all areas of their lives. Everything from teaching coaches what they need to know in order to better serve women to helping women get out of the comparison trap by noticing, naming, and normalizing their emotions act as foundational tools necessary to help lift women up in everyday life. By getting radically clear on your values and getting curious about how we can support other women, revolutionary change is possible. The Ripple Effect In a world where women's voices are often drowned out, and it's challenging to be heard, amplifying other women's voices can go a long way. The ripple effect that can be created through women empowering women isn't always obvious, but it can play a huge role in bringing the values we want to see into the world. You don't need a lot of resources, money, or a big network to lift up other women in your life. All it takes are small, simple steps that can help you feel stronger and help strengthen the women around you. Lifting up all women is a group effort, but the ramifications can change the world as we know it. Are you ready to get away from your comparison traps and scarcity mindset and embrace the beautiful possibilities that come from being a strong woman who lifts up other strong women? Share one way you are working to actively lift up other women in the comments section of the episode page. In This Episode What made Molly start GGS and help create a community of strong women (5:54) The reason that Molly's new book was needed for our current strength landscape (19:40) Tips for getting over your comparison traps and scarcity mindset once and for all (25:07)Why identifying your core values and what truly makes you happy can be a gamechanger (30:49) Simple ways that you can lift women up in the world regardless of your time or resources (34:05) Quotes "We believe that when women feel strong, confident and empowered in our lives and bodies, that we can change the world." (4:30) "Coaches and trainers, we are on the front lines of such important conversations with our clients. And I truly believe that we have the power to impact women's lives positively more than almost anyone else in their life." (15:17) "I envisioned a world that I wanted to see for women and saw that it wasn't our reality. I wanted to see a world where all women and girls get the support and opportunities they need to thrive and succeed. Where women believe that we are enough just as we are and that we are actually happy to see other women succeed because we know there is enough success to go around. And I wanted to see a world where there was an equitable presentation of all women in important places where decisions are made, and that is not our current reality." (22:00) "Taking the time to identify my values has just been life-changing. It has allowed me to feel so steadfast in the decisions that I make." (31:03) "We have the opportunity to massively lift people up and create huge ripple effects through very small actions, and I want people to know and feel empowered by those possibilities." (38:42) Featured on the Show Strength Workout Mini-Course Molly Galbraith Website Girls Gone Strong Website Strong Women Lift Eachother Up by Molly Galbraith Follow Molly on Instagram | Facebook Steph Gaudreau Website Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Related Episodes LTYB 147: The Importance Of Feeling At Home In Your Body with Molly Galbraith

Have you found yourself falling into fitness comparisons not only with the people around you or that you know but in comparison with yourself and what you used to be able to do? If you are struggling with this concept or keep challenging the idea of coming back to exercise because you worry you won't be at the place you left off, this episode is for you. Key Takeaways If You Want To Stop Falling Into Fitness Comparisons, You Should: Let go of your 'all or nothing' mentality Choose movement practices that bring you joy Work towards developing a set of skills rather than a specific outcome Redefine your fitness goals and focus on mental and physical flexibility Letting Go Of Comparison-itis with Craig Zielinski Craig Zielinski is a USA Weightlifting Sports Performance Coach, a repeated LTYB guest, and my loving husband. Throughout the course of the pandemic, Craig came face to face with his 'all or nothing' mentality and found a way to get over his 'Comparison-itis'. Today he is here to share his story about how to get over your fear of judgment from others or yourself and start enjoying moving your body again. Get Out Of The 'All Or Nothing' Mentality For many people, their fitness identity in the past was tied to the exercise routines we used to do that are more often than not based on equipment that we simply don't have access to during the Covid-19 pandemic. Although Craig originally got caught up in the 'all or nothing' funk, he realized that a lot of his reasoning was unreasonable and started to choose exercises that were based more on having a good time and making the best of what we had, rather than training super hard. Instead of engaging in movements that were comparison-based, Craig learned to focus on building his 'skill tree'. You Don't Have to Specialize to Succeed The way that diet and fitness culture convince us that we have to specialize in one certain thing, even if it makes us miserable, is simply not true. When you are able to get back to the basics as Craig did, you can develop multiple skills and focus on the process than the all-illusive outcome. You never know where any exercise will lead or take you, so the point is to be open to trying new things during this time of uncertainty and continually check on what feels right for you. Looking for fun, developing new skills, and being flexible about what fitness is can help you enjoy different areas of your life and get back into the movement mentality without all that added pressure. What activity are you excited to get back into the routine of? How are you going to find healthy ways to limit your comparison-itis mentality? Share your thoughts with us in the comments on the episode page. In This Episode How the Covid-19 pandemic affected the way in which Craig trains (5:56) Tips for navigating the 'all or nothing' funk by choosing exercises that you feel are fun (12:20) Why you should stick to the basics when it comes to reintroducing yourself to movement practices (30:11) The issue with training for a competition and why Craig chooses to direct his fitness goals elsewhere (33:30) How to redefine your process to get closer to your fitness goals given the current circumstances (35:32) Quotes "I, for the longest time, could not get my head around what on Earth to do with myself [with Covid restrictions], so the answer was, in classic 'all or nothing style', was to do nothing." (9:53) "The problem created by returning to training and doing the same thing and being all dejected about how I have lost strength or capacity is by doing training that is adjacent to the training that I did, and as also something that is fun and I enjoyed while I would do it. And the cool part is that because it is adjacent to the training that I used to do, I have got developed skills so I won't feel like a complete novice and just give up." (21:25) "It is really basic, and it is a lot of fun. And it also, when you think about it really, it is more a skill tree." (30:28) "We are told that we have to specialize in everything, and we end up plowing the same furrow, and that is just not very interesting. And there is also no point in doing that, it's not very fulfilling, at least for me. Being a specialist in one thing is my worst nightmare, but that was kind of what I did in the gym if you think about it." (31:52) "The importance of developing what you can do as a project, is much greater than whatever the conclusion of the project is, right? (36:56) Featured on the Show Join the Tune-In Membership Here Strength Workout Mini-Course Rogue Fitness Website Magic Carpet Sled The EmPack Website The McGill Big 3 for Core Stability Breathe: The New Science of a Lost Art by James Nestor The 5 Main Movement Patterns of Functional Movement Reel Steph Gaudreau Website Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Related Episodes LTYB 165: How To Adapt Strength Training To Your Menstrual Cycle with Craig Zielinski LTYB 327: Getting Back to Exercise Without Feeling Wrecked LTYB 331: Strength Training & Your Relationship with Exercise

Have you been spending a few workouts a week lifting weights and trying to eat healthily but are still not seeing the results you are hoping for? There are three main common reasons that I hear over and over again in the community that is keeping you from seeing the results you want from your strength training efforts. The good news? They are easy to fix once you have empowered yourself with the knowledge and mindset shifts to do so! Key Takeaways If You Want To See The Results You Are Looking For From Strength Training You Should: Stop being afraid of calories, and under fueling yourself, and start giving your body the energy it needs to fuel itself Manage your stress to recovery ratio to give your body the time it needs to recover Improve your movement patterns and tissue outside of the gym so that you can avoid chronic injuries inside the gym Eating Less and Moving More Is Not the Answer A lot of us have a negative association with the word 'calories' because of diet culture. We have been told to put an emphasis on 'eating less and moving more', but that is not the magic cure. Your body needs fuel to move, and when you restrict that fuel, it can kill your energy and open you up to chronic energy. All three of these topics, under-fueling, not managing your stress to recovery ratio, and not looking for ways to improve your movement patterns and tissue outside of the gym, have a huge impact on the results you see inside of the gym. Results Need an Active Listener Listening to your body is all about tuning into the signals that your body is sending you instead of ignoring them. If you are under a lot of stress, are not eating healthy foods or enough foods, or not prioritizing your sleep, it will all show up when you start to lift those weights. While every exercise has its own risks, you can see the results you are looking for when it comes to strength training, but only if you are giving your body what it needs to succeed. Listening to your body, fueling it the right way, managing your stress to recovery ratio, and improving your movement patterns are the ways to help you achieve the results you are looking for in a healthy and safe way. Which one of these common mistakes rang the most true for you? Share your thoughts with me in the comments on the episode page. In This Episode The number one most common mistake I see over and over again when strength training (4:52) Why not eating enough creates the perfect storm to decrease your motivation to move (7:55) General ways to improve the way you think about food and get on track to make sure you are not under eating (12:08) How an inadequate amount of recovery time and your overall stress ratio can impact your results (16:12) The role of chronic injury when reducing the results you see from strength training (23:21) Quotes "If you are making this mistake, nobody is here to blame you. This isn't something to feel bad about, this isn't something to feel shameful for, it's a piece of information to take and tuck into your back pocket and be more mindful and aware of what you are doing in your daily life." (4:38) "There is oftentimes a lot of negative self-talk or feeling like you are broken, or wrong, or bad, for your body physiologically responding in the way that it does. And a lot of that can be staved off by eating enough food and eating more consistently and introducing what I would call more of a relative balance of macronutrients." (15:45) "What is to be aware of is, if you are not getting the results from your strength training that you want, is to take a look at how much other, especially higher intensity movements or exercise, relative to all of the other stress that is going on in your life." (20:05) "If you are dealing with injuries or you are dealing with the effects of 'life-ing' and moving through life with these movement patterns, it is really important that you become aware of that and you work on them, and you start to become more tuned in to the signals your body is sending you." (31:08) "If you are a woman who wants to get stronger and is lifting weights, you want your energy to increase, and you want to see performance in the gym, I am going to be here to help you do that." (33:21) Featured on the Show Join the Tune-In Membership Here Strength Workout Mini-Course Work With Me Join my Texting Squad at 619-313-5948 Steph Gaudreau Website Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Related Episodes LTYB 331: Strength Training & Your Relationship with Exercise

When I look back at all of the work I have done over the years, it all comes back to the lightbulb moment where strength training helped me stop focusing on using exercise solely as a tool to make my body smaller. Strength training was the #1 thing that helped me make a shift in my life to having a better relationship with exercise, and in turn, my body and mind. Key Takeaways If You Want To Improve Your Relationship With Exercise Through Strength Training, You Should: Let go of the preconceived notions you have around functional fitness and strength training Try and focus on the benefits of strength training that have nothing to do with making your body smaller Stop making your worth conditional and start shifting how you Finding the Freedom To Have Fun With Exercise Having a free, fun, and filling relationship with movement can be a life-changing topic for some folks. I am feeling a sense in the community of people ready to get started or get started again on moving their body and improving their relationship with exercise. While the way you relate to your body is a constantly evolving notion, strength training can help heal your dysfunctional relationship with exercise and give you the freedom to shift how you relate to exercise and your body. By giving yourself the space to enjoy exercise, you can stop being preoccupied with the notions diet culture has been feeding you and start breaking down the walls around you. The Many Benefits of Strength Training Lots of people view those who are interested in strength training or functional fitness as 'meatheads' or bodybuilders. This couldn't be further from the truth, as strength training has so many benefits, including improving your bone mineral density and blood glucose control, increasing your energy and metabolism, giving your more balance and stability, and enhancing your mood while decreasing your anxiety. In addition to those fact-based benefits, strength training can help you stop viewing your worth as conditional and help you focus on what your body can do rather than how to make it smaller. Are you ready to have a better relationship with exercise? Have you ever considered or experienced the many benefits of strength training? Share your experience with me in the comments on the episode page. In This Episode Addressing the stereotypes that have come to surround functional fitness (4:36) Why strength training was critical on my journey to improving my relationship with food (9:41) The benefits of strength training and what to do if you feel called to get back to the weights (18:50) How strength training can act as a stepping stone to the way you relate to yourself and your body (22:15) Practical ways to improve your overall health through strength training and implement it into your daily life (26:23) Quotes "Functional movement is not just about competing at an elite level. If that's your jam, that's cool with me. If it's not your jam, you might think 'well functional movement, functional strength training, isn't for me'. And I am here to tell you that that could be further from the truth." (6:17) "For me, exercise for so long was a way to shrink my body, control the size of my body, and try to become smaller. And that was the only thing that I really got out of exercise or the only reason I approached exercise." (11:35) "For me, strength training, in general, was the thing, the stepping stone, that allowed me to get on a better path with how I related to exercise, and then by default, my body." (17:13) "When I think back to all of the work I have done over the years, it always comes back to that. To that moment or that period of time where I learned to focus for once in my fucking life, on something else other than shrinking my body." (24:47) "You don't have to be a bodybuilder, you don't need to be a competitive level lifter to get the benefits of this, and you don't have to squat 400 pounds." (29:47) Featured on the Show Food Freedom Mini-Course Made Strong Program The 5 Main Movement Patterns of Functional Movement Reel Shit That People Say To Women About Strength Training Reel Strength Workout Mini-Course Steph Gaudreau Website Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Related Episodes LTYB 323: Why I'm Not Paleo Anymore