30 Day Results

What happens when I get a group of our members together for a 90 Day Challenge? Well they kick ass and put up some awesome numbers.  Each year we start a 90 Day Challenge that focuses on teaching members how to eat while training.  Teaching them how important it is to fuel the body but avoid overindulging.  Our focus is on losing inches and not weight.  I do this because I don’t want scale obsessed people freaking out because they aren’t putting up big numbers like the Biggest Loser.  It’s unhealthy to focus on the scale. 

What is the focus for our group?  GOALS!  If goals aren’t set then what are you working towards?  Is it easier to focus on daily goals and weekly goals verses losing 50 pounds?  If I had to stare down a number like 50 I would panic.  It’s overwhelming when I see something so large and I immediately start making excuses.   What happens when you focus on a goal that’s manageable? What do I mean by manageable? If I eat out five to six meals a week then my goal would be to cut back to two to three times and eventually to zero.  It’s something simple and achievable.  Including five servings of vegetables a day is attainable if you’re someone that doesn’t currently eat vegetables.  As these little goals are achieved the BIG goal gets closer. 

Training is important but learning how to be disciplined and eat for fuel is more important.  Too often food is used as rewards or therapy.  We lost track of what food is really about and that’s to nourish our body and keep us strong and healthy.  Our food today is doing the opposite, it fills a void in our heart and but it’s making us sick.  How do we changes this and become healthy again?  Keep it simple and focus on goals!  These goals are going to add up and the change will be incredible. 

In 30 days our group has put up some awesome numbers! 

9.25"

9.50" 

8.25"

2.00"

10.75"

3.00"

8.19"

7.75"

2.68"

Total: 61.37" 

Weight

1.2

3

3

3.4

7

10

Total: 27.6 pounds 

As you can see there are many people putting up inches lost and not a lot of weight.  The plan works! If you’re struggling then join us and make changes.  

New Year and A New You

It’s the start of a new year and new you!  Tomorrow morning a fresh new group will begin their journey to improving their health.  Inevitably some will succeed and some will quit far too soon.  Why do people register and pay only to walk away so quickly?  Mainly because they want to see instant results, those of us who walked along this path know that isn’t possible.  What helps people stay? Community! We focus on developing a community in our facility, fostering relationships as well as training our clients.  Our members become fast friends.  These members check on their fellow friends if they missed a workout.  People need to feel a connection to avoid feeling so nervous and alone. 

When trying something new it can be scary.  It feels worse when you feel alone, lost and have so much doubt.  I started training in our gym almost four years ago.  Four years??? Who keeps a membership at a gym for four years and consistently goes? Nobody does that unless they feel like they truly belong and they are seeing results.  We have members who’s been there as long as I and many have gone on to become coaches!  I trained for three years before I decided to become a Russian Kettlebell Coach.  I wanted to make sure I mastered the kettlebell before becoming certified. 

 

If you want to start your weight loss or fitness journey I would recommend joining us.  In 2014, I watched three women transform and lose over 50 pounds each in a year!  Those numbers don’t happen unless you are really invested in change.  These women found friendships and they refuse to miss a workout.  If we have an off week they freak out! I’m telling you if you want change don’t waste your time any other place!  I recommend you join us!  It’s $149 for three months of training and this includes unlimited class access. Register here at the  School of Strength.  Classes begin tomorrow! 

A few School of Strength Members

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.