Must Ponder: This Quote

“You’re not going to master the rest of your life in one day. Just relax. Master the day, then just keep doing that every day.”

So I’m a pretty anxious person. Ok, scratch that — I am a very anxious person. And for some reason, when I’m injured (like now) my anxiety instantly multiplies exponentially. Probably because I lose my “outlet” (lifting) and get impatient or worried about not working towards my fitness goals. Who knows, but for the last 7 days, I’ve endured sleepless nights and nerve-racking days.

Back up a bit, My anxiety didn’t manifest until after I lost my mom. Call it PTSD or what you will, but when you go through something traumatic like watching a parent suffer and pass from a horrible disease, it changes you. You see some things you can’t unsee. But I digress — Now, my anxiety gets so bad that it physically manifests through a variety of uncomfortable, strange symptoms. It took a few years (and a few hundred doctor appointments) to figure out that these were not from my IBD or other illnesses, but actually caused by stress and anxiety. Occasional migraines (an hour where I can’t see anything but flashy rainbows, pretty trippy. I don’t like these they scare me), numb hands and feet, burning skin sensations (this one is the worst because it’s soooo painful), panic attacks, high blood pressure, insomnia, lack of appetite, etc, etc. This is something I’m always working on. I’ve gotten better over the last couple years, but when life starts to get tricky, then my anxiety creeps back in again. Naturally, weird symptoms come along with it.

Anyway, I came across this quote yesterday and it spoke to me. I think we get so caught up and overwhelmed sometimes with having to solve everything right now, in this moment. That we are supposed to be somewhere we are not. That everyone is passing us by and leaving us behind. That life is going so fast and we are doing nothing, going nowhere. We suffocate under all our problems and all the things we want to change. I know and you know that that isn’t how things get done. It reminds me of the old saying, “How do you eat a whole elephant? One bite at a time.”

When you think of it like that, it puts things into perspective. So today I’m going to focus on today. Not next year, not even tomorrow. Just today. I encourage you to do the same.




Must buy (again and again): Align Pant (Lululemon)

These are by far, my favorite every day leggings (aka pants) for lounging. Some people like to workout in them, but I do not (too hot, not sweat resistant enough for me). They are very flattering on, and if you aren’t familiar with nulu fabric, I dare you to go try it on. They have this no pant, naked sensation that literally feels like a second skin. Anyway, I own multiple colors and I have both vintage rose and sage in my cart right now (can’t decide which one). I size down in these.

Buy them here.





Must do: Squat Warm up

I shared an example of a deadlift warm up last week, so this week i’ll share an example of how I prepare to squat.  To clarify, I actually have a thorough dynamic warm up I that perform each morning since I wake up pretty tight (not shown, and I’d always recommend doing this first). Next I do some breathing drills. And something like this video is what I’d do right before squatting. A squat warm up (or any warm up really) should be designed around what your body needs. It may take some experimenting. What helps gets you into a good squat position? What activates your glutes? For example, my torso likes to open slightly to the right (post-injury) so I spend more time with opening my hips on the left. Also, I know I’m prone to an anterior pelvic tilt, so I focus on lengthening my hip flexors and steer clear of stretching my hamstrings. Bottom line is, what works for one person may not work for the next. But this might give you some ideas of where to start.

1: Dynamic warm up

2: Breathing drill(s)

3: Stretching

4: Glute activation

5: Squats (body weight)



Must read: Why You Should Share Your Strength Journey

I love this article from Meg Gallagher on why you should share your strength journey. Maybe you feel silly posting progress photos, documenting vids of your lifts, but honestly you never know who you are teaching or who you are inspriing. Love, love love this.

Give it a quick read here.




Must make: Crack Slaw

Is that what we still call this? This reminds me of the good old days when I used to get super “creative” with dinners when prepping for a show. Basically this is a macro friendly way to get a bunch of vegetables and protein in a meal, while keeping carbs and fats low. Here I used 97% beef, 1 bag each of cole slaw with carrots, added 1 T rice vinegar, 2 T low sodium soy sauce, Sriracha. Macros for this (big 425g) bowl were 9.5f, 20c, 39p. I know it doesn’t look appetizing, but it’s actually tasty so don’t knock it til you try it.



As always, I’m not paid to review or recommend any of the products listed (just things I like).

That’s it for this week’s musts. Have a great week friends!

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