A Reminder

 What do you see?  My husband sees a pair of pants he wants to throw away every time he does laundry.

These pants aren’t just a pair of worn out Nike pants.  These pants are a reminder of who I use to be.  My husband has tried to get me to throw them away for four years.  They are held together only by the seams on each side of the waistband. They are worn so thin I can see my skin through them.  The ends are frayed and there is a tiny hole in the back.  I’ve searched many times for a pair of Nike pants just like them but since they are eleven years old I don’t believe I will find it.  I’m okay with that because honestly I need them. 

These pants are a reminder of the beginning of my journey.  They were one of the first pairs of sweat pants I bought when I started my journey.  They were with me during those miserable first months of training when I believed my body was going to give out.  During those first initial weigh-ins when the scale didn't move and the tears just flowed they were there.   When I wear them and they fall to my hips and hang they remind me again how far I've come. 

These pants are a reminder of the days in my living room when I had to stop every few minutes during my video.  They remind me of the fears I had when I started Muay Thai.  They are a reminder of the first time I heard someone say, “We are just doing six miles”.  They remind me of the first day of running to prepare for the Mini Marathon and the two half marathons I’ve completed.  They are a reminder of running my first Spartan race and climbing a rope and conquering my fear of heights.  They remind of the training when I felt my lungs were on fire.  When I thought my muscles didn't have another pull or push left in them.   They are a reminder of the countless days of weighing food and avoiding restaurants.   All the birthday parties and special occasions when everyone encouraged me to just have one piece of cake or one cookie.  Never mind that I was fighting my desire to binge eat and that voice telling me it’s too hard and give up!  These pants are a reminder of goals I achieved over the past five years.  They are a reminder of the wonderful people I met along the way and many people I’ve watched change their lives.  They are a reminder of the wonderful coaches and role models I have had the pleasure of training with and learning from. 

The first day I got these pants I never would have imagined they would be with me this long!   Still today they are seeing me through; I have many more journeys ahead and so many more goals to accomplish.  I will continue holding on to these awesome pants with great memories and more goals!

Starting a journey can be scary but living a life with regret is even scarier.  Get started and make memories!  Enjoy the journey!  Savor the moments!  Don’t wait until it’s too late and you are forced to make changes. Never make excuses! #Strongmoms

If you want to train with me go School of Strength and get started!  

Swings, Cleans and Life

It is absolutely astounding to me that today is December 3.  Where did this year go?  Another semester of school is coming to a close and I am still hanging by the seat of my pants.  Trying to maintain my training schedule four days a week while running small group training.  A million times I am asked, how do you keep up?  Some days I’m working on fumes!  There are late nights due to projects and of course early mornings.  Raising three kids and running what seems like an animal shelter gets overwhelming. 

Thankfully I have managed to survive two holidays and I’m focusing on Christmas and New Year’s.  I have learned not to sweat it! It's okay to have sweets as long as I use self-control.  Enjoy the time with your family and just be aware of the food you eat.  Remember before any holiday event try to eat mindfully throughout the day leading up to the event.  Avoid going to a party on an empty stomach and note that consuming too much alcohol can cause overeating. 

Most importantly during the holiday season keep training!   The worst thing you can do is skip the gym.  Mark a time on your calendar specifically for exercise.  The holidays add stress for many people because of the added extra expense of gifts and food.  Beat the holiday blues with a great workout!  Exercise is one of the greatest natural stress relievers.  I’m positive, if I didn't train I would be a miserable person.  If you're familiar with my blog you know, I have battled depression a great portion of my life and exercise has helped me control my feelings, thoughts and anxiety. 

Plan ahead for the New Year!  Are you thinking about joining a gym? Are you thinking about signing up for a race event?  Mud Run? Spartan? This is a great time of year to put your money where your mouth is and register.  There are many great deals to register for events or gym memberships.  Some places even offer weight loss challenges to help you achieve your fitness goals and weight loss goals. 

If you are thinking about starting a new fitness journey I would love to help! I offer small group Kettlebell training.  Our members will also have the opportunity to complete a 90 Day Challenge  to lose inches and most likely weight.  This is a community of moms, dads, professionals and everyday people, encouraging others while achieving their health goals.  Don’t let life get in the way of your health.  We only have one life to live! If you wish to register for Small Group Training with Jennifer Sherlock, RKC click the link! 

Small Group Kettlebell Training

I am offering a smaller group setting for Kettlebell training.  You can register here http://www.signupgenius.com/go/10C0B48A9AC2EAAF49-spring.  

This is women only group training and the limit will be 15 people.  If you have questions please leave a comment.  

Kettlebell Bootcamp 90 Day Challenge

It’s been forever since I’ve posted a blog!  It’s not because I’ve stopped what I was doing.  On the contrary I’m involved more with people and helping promote health and wellness than before.  These past couple of years has allowed me the opportunity to meet so many great people and be mentored by so many more inspiring, strong, healthy and smart women and men. 

                After three years of training using the Russian Kettlebell methods I became a certified Russian Kettlebell Coach.  This was a very good learning experience for me and I have been able to return and help many of our participants become stronger and healthier.  In 2014 at THE School ofStrength we offered our members the chance improve their overall health through, diet, exercise, goal setting, and mental health. 

                Someone asked me what I plan to do once I graduate from school.  Well I believe I’m doing it! I educate others about the importance of their overall health.  I HELP people learn how to set goals and how to put those goals into action.  I ENCOURAGE others that they can control their life, eating, food, stress, anxiety or depression.  These things don't have to control doesn’t have them.  I MOTIVATE by simply checking in with people and giving them a little nudge.  I CHEER oh how I CHEER!   During this challenge I am in disbelief the amount of effort and enthusiasm the 90 Day Challenge members have expressed.  I’ve read emails that I could completely relate to, people hiding from life and sucked so deep into anxiety, stress, and depression; they never knew they could feel so good again.  I’ve cried tears of happiness for many members who amaze me with their courage and determination that they lacked before.

                I think GOD had a plan for me but it was up to me to realize it. I had to dig deep to find out what HE wanted.  There were so many years I had given up on HIM but HE never gave up on me.  Through all of it I changed my life and health.  I found a wonderful place to train.  I met so many fabulous people during my journey.  What I’ve been doing with our new challenge is doing what I always wanted, to help others! 

                If you are a person that has tried every diet without success, maybe it’s time to give up on  dieting and learn how to change your lifestyle.  Learn how to manage stress eating.  Learn how food can heal your body and make you feel so much better.  Learn how overtraining and under eating are two things that will ruin your goals. Get support from other members and realize you shouldn’t be doing this alone!

                Here is some great feedback I’ve received in the past 90 Days!

“Thanks for the encouragement.  I still can't believe that I have finally found what works.  Portion control and exercise.  What a concept! LOL  I am not starving and doing stupid diets that always make you fail.”

“You have no idea how awesome this challenge has been for me. Really. I needed this - the support, the confidence that I could do it, hearing your story, all of it.”

Do you feel the Facebook page has been beneficial?  “Yes. I really do love the support and positive messages people share with one another.”

“I know this challenge has helped my husband and I both identify all the "crap" that was filling our diets and our children's diets. We have made the switch for 2 entire months now and going strong and loving it.”

 “I can do a real pushup. That's about all...for good form, well, ok...maybe 3. So I still do knee pushups in class, but I CAN actually do real pushups. And I'm getting more flexible and almost have flat hands on my pike position.”

“I have learned that combining exercise with nutrition modification yields results.  I had kind of given up on ever being in shape again, but have learned that getting started and getting tough is the key to accomplishment and I can train like an athlete.”

“I have gone from 2 candy bars a day to zero.  I haven't had a candy bar since the day we started the challenge. That is huge!”

There is still time to register for the new Spring Fitness and Body Challenge . 

Time for New Goals

In all my fitness and nutrition classes one thing that is repeated is without a specific goal it's going to be difficult to achieve anything.  It's true I mean what would you be working towards? It would be like running down the street blindfolded you're probably not going to make it far before hurting yourself or worse being hit.  

How can you change your lifestyle without a goal?  How can you continue being healthy without goals? Yes I reached the healthy life I wanted to achieve and for me it's little things I want to do.  I would like to get over my fear of bicycling and do a triathlon.  I would like to learn and master Olympic Lifts. I would really like to compete in a CrossFit competition.  I like setting new goals but I also understand I need to focus on one at a time. 

This is true when you begin a weight loss journey or try to improve your health.  I have clients that want to eliminate their type 2 diabetes because they know it can be reversed.  What action plans should you take?  Well the hardest part for people to understand is diet and other poor choices like smoking and alcohol can be huge factors.  Only beginning an exercise program isn't going to give you the results you're looking for so you need a plan for eating. 

I hate the word diet! I didn't diet instead I set a goal to eliminate my sweet tea addiction.  I went from two or three a day to one a week and eventually none.  I implemented a no fast food policy which meant fast food would be eliminated to once a week but only specific restaurants.  I added drinking a gallon of water a day and carried a one gallon jug so that I could actually see my results of reaching that goal.  As I got more confident and was able to successfully achieve these goals I began to add more. You don't want to put all these rules and make changing your life miserable because you won't want to continue.  

Once you follow these small but possible goals you will begin to see the difference as well as feel more energy.  Then you will feel like tackling an exercise program or just becoming physically active.  My advice for this is find something you have wanted to do but was too fearful.  Mine was kickboxing, I always wanted to do kickboxing and not the cardio kickboxing class but actual Muay Thai Kickboxing like MMA fighters do. I went and tried it and fell in love.  I learned self-discipline and increased my confidence as well as shedding another 35 pounds! 

Just remember when you're talking to someone that you feel is fit and you think it's absolutely ridiculous they may have more goals or that they still control their eating; understand it's because they want to continue being healthy.  By continuing to eat right and exercise I'm increasing the longevity of my life and the possibility of enjoying and being active with my grandchildren.  Don't dismiss these people.  Also some people require exercise to control anxiety and depression so it may also be their medication.  

Good luck and set short term and specific goals to get started.  

Organizing Life to Maintain a Healthy Lifestyle

Summer is almost over and school has begun.  Yuck!  If you’re like me life is back in the fast lane and you’re watching the clock nonstop.  Don’t get me wrong I love getting into a routine again BUT I do get burned out when it comes to homework, bedtimes, and no longer having the freedom to do what we want. 

What do you do to stay organized and try to avoid eating fast food throughout the school year? How do you continue or begin a routine that can help you stay/get into a healthy lifestyle?

 I am a morning person but five years ago I thought it was impossible for me to get up at 4:30 a.m.  Well fast forward and five days a week I’m up at 4:30 a.m. and into the gym by 5:00 a.m. Saturday’s I am up by 5:30a.m.  Now granted three days a week I do teach my own boot camp but the other three days I’m in the gym doing my training.  I can tell you there are a lot of people willing to get up that early and I have several awesome ladies that do for my boot camp.  It took me four months to get into the habit of rising early but what I figured out, I was more productive throughout my day.  I didn’t exercise in the evening because I had mommy guilt if I left my house.  I felt because my kids were at school all day and I was at work that I was taking time from them.  If you don’t have mommy guilt and you’re able to go to the gym in the evening go for it.  I also found in the evening something always came up and I would make an excuse to avoid going to the gym.   

Everyone is different when it comes to their schedule and what works best with their family life.  I know being organized is the KEY to being successful and accomplishing a lot of stuff in one day.  I am a big list maker I have a list for errands I need to run, items I need to purchase, people I need to call or email and items I need to complete at home.  I always carry a small notebook with me so that I can write things down during the day.  I keep a calendar book with me at all times as well as making notes in my phones calendar.  I have four children and if it isn’t written down I’m going to forget.  Another thing I have is a dry erase calendar and pocket folder organizers that hang on the refrigerator I purchased from Target.  I use these for the kids and everyone in the house so they’re aware of upcoming events. 

 

How do I stay organized enough to avoid fast food, this is very difficult for everyone including me.  I usually write down what my thoughts are on dinners for the week.  I cannot make a strict menu schedule because as every mother knows crap happens.  I do however make sure that whatever the meals are they are simple.  I’m not going to try to make a crazy new recipe during the week especially when I’m hunting kids down to complete their homework.  Save new recipes for the weekend and make friends with your crockpot!   I use a lot of simple recipes I find from Facebook pages that I’ve liked and one of my favorite pages is Civilized Caveman Cooking Creations.  Try to keep life simple so you don’t feel like you need to go to the fast food restaurants.  Using the crockpot is a great way to avoid any fuss at night.  I also use simple things like steamer vegetables in the frozen food section and meat or large salads and grilled meat.  Fortunately for me the kids love vegetables and salad and they want simple foods too because they are starving once they return from school.  Just remember less is more when it comes to evening meals.  Always give your kids a large breakfast and send them to school with a healthy snack or when you pick them up provide a snack for the car ride home. 

Organization takes some time to learn but make a mindful choice to begin writing things down and you’ll soon find out how productive you can become. 

 

Good Luck!

 

Fall Boot Camp Session Begins August 27- Register!

The Fall Boot Camp Session will begin on August 27 and run thru October 19. 

3 Day Session= Tuesday, Thursday, Saturday
2 Day Session= Pick which of the days you plan to attend

Time: 5:30-6:30 a.m. Tuesday & Thursday
          6-7 a.m. Saturday

Location: 4148 W. Smith Valley Road, Greenwood, IN

Cost: $160- 3 Days
          $130 -2 Days


Register here on the blog!

Boot Camp consists of barbell workouts, kettlebells, jump ropes, fast paced intense workouts to shred fat and improve your health!  Come join a great group and get encouragement while reaching your fitness and health goals!