Hey guys!  Meet Jana–she’s my next amazing transformation babe!  I’m so proud of her, but it’s not because of all her scale wins, her non-scale wins are MIND  BLOWING!!  Don’t take my word for it though…here are HER words:

#12weekTestimonial. Today marks the end of my 12 weeks in Enlightened Group. While I’m sad that it’s ending I’m also excited to see how well I can manage on my own. But before I go any further, let me tell you a little about myself 3 months ago.

I was unable to stand or walk for more than a minute or two without massive pain in my hips and lower back. Going to Costco was sheer torture. I’ve tried x-Ray’s, MRIs, chiropractors, orthopaedic doctors, cortisone shots, massage, acupuncture, pain meds…I even quit a very lucrative but stressful job that I had been at for 16 years at the recommendation of my doctors. I was that desperate. NOTHING was helping, and I’ve spent a fortune over the past 10 years trying to find a fix. Add to that the daily achiness of a fibromyalgia diagnosis and, as you can imagine, I was absolutely exhausted and felt extremely defeated. I would often come home from work, eat something unhealthy like tortilla chips with hummus & half a bottle of red wine and a couple muscle relaxers to help me sleep (self medicating) and go to bed. It was a very miserable existence and I felt like my life was passing me by. I was so depressed. I was also gaining weight at a rapid pace due to my unhealthy, inactive lifestyle. I am 5’3 and had never weighed more than 107 lbs. in my entire life. Suddenly I was craving foods I’d never been interested in before: pasta, wine, bread, pastries, cereal, LOTS of carbs & starches. My metabolism came to a screeching halt. In 9 years I gained about 60 lbs.

I knew in my heart that if only I could exercise I would begin to feel SO much better. But everything I tried hurt, so I gave up. I injured my back the first day I went to the gym for my one-week trial because I had no one to guide me or teach me what I should or shouldn’t do. So there went another year while I recovered from yet another injury.

I have lost 12 lbs. over the past 3 months. It’s not a huge drop but my nonscale victories have absolutely CHANGED MY LIFE. Here is a list:

Getting completely off my heartburn & blood pressure medications!

My skin is so much less dry from the increase in my daily water intake! I really notice on days I don’t carry a water bottle with me how much better I feel when I hydrate.

I am able to exercise with NO pain in my hips & lower back! Anneliese provided corrective exercises and taught me how to use my foam roller in new ways which really dig into my pain and over time, very slowly, I have been able to start walking again. Running errands and doing household chores is no longer painful. LIFE ALTERING!!

I was once so confused by all the diets and exercises advertised on social media. I had no clue which of them were right for me or why. It was so intimidating! Anneliese had ideas throughout the entire 12 weeks about foods, exercises, supplements, etc. and every single thing she suggested was spot on! Every recommendation she made was based on my needs as an individual, this is NOT a one size fits all program!

My energy level is 100x better than it has been in years. I get up with my alarm and never feel groggy or lethargic. I sleep hard and wake up feeling rested. I no longer sleep away the weekend!

MY TRIBE!!! There just aren’t words to accurately express how much your encouragement, support, laughter, tears, friendship have meant to me!! I feel like I won the lottery and my heart is so full of love, respect and admiration for all of you. I’m forever grateful that our paths have crossed!

And to you, Anneliese Swingle, THANK YOU for giving me my life back. For believing in me and helping me to believe in myself again. For reminding me that I matter, and that it’s up to me to make the changes I want to see in myself. There is no quick fix, it takes hard work, consistency and determination, but I am capable of reaching my goals.   

It’s Spin Day Tuesday!  You coming to pedal away your woes?  Let’s DO IT!  Fuel Fitness 12:10 – 12:50 in the Octane Studio!  WOOT!

Indoor Cycling and Spinning Class Motivation: Be Different - Indoor Cycling Teaching Ideas and Music Mixes. #spin class #spinning #indoorcycling #motivation

Are you a closet eater?  

  • Do you eat in secret where no one can find you or see you?
  • Do you stick to your diet religiously during the day and then when you get home in private completely go bonkers and eat everything in sight?
  • Do you eat healthy in front of everyone, but when you’re alone eat unhealthy?
  • Do you sneak food into your diet when no one is watching?  

It’s a SUPER hard topic to talk about.  No one wants to admit it, because….well…..it’s a secret for pete’s sake.  So, why do we do it?  One reason: 

SHAME

Somewhere along the line we’ve developed a sense a shame about ourselves and use food as comfort.  After the shame from eating comes the guilt.  Shame is a focus on self, and guilt is a focus on behavior.  When we focus on CHANGING the behavior, we can then release the shame associated with it.  Shame is an amazing thing…it is the swampland of the soul says Brene Brown.  She’s done a ton of fascinating research in this area.  This is one of the many mindset  areas  people struggle with when it comes to weight loss.  

If this speaks to you in ANY way, please feel free to PM me or comment below.  The hardest part is talking about it, but knowing there is someone out there who gets it, sure makes it easier.  Love and hugs….

Power Strength is on tap for today in the Octane Studio at Fuel Fitness 12:10 – 12:50 you coming?

8 Motivational Quotes About Life, Love and Career #quotes #words #motivation | @allcupation allcupation.com

 

So, yah—I made this!. It’s INCREDIBLE!  I can say that honestly because it passed the “Tim test”  Let me tell ya, he’s not huge on vegan meals–so when I challenged my tribe to make a vegetarian/vegan meal, I had to follow suit right?  It was amazing AND simple.  If I can do it, anyone can.  PROMISE!  I challenge YOU to make it too. 

Vegan Power Bowl

Garlicky Broccoli

5-6 c. broccoli florets

2 cloves garlic minced

½ tsp. salt

Black pepper

Salt and pepper chickpeas

1.15 oz. can organic chickpeas

Drizzle olive oil

½ tsp. pink Himalayan salt

½ tsp. paprika

Black pepper

Green Tahini Sauce

1/3 c. Tahini

1/3 c. water

1 garlic clove sliced

2 T. olive oil

¼ fresh parsley

Juice from 2 limes

¼ jalapeno ribs and seeds removed

¼ tsp. salt

Black pepper

Toppings:  Hemp or sesame seeds, sliced avocado, chili flakes

 

  • Broccoli and chick peas: Preheat oven 425 degrees.  Wash and dry broccoli florets.  In a bowl, mix the broccoli, olive oil, minced garlic, and salt and pepper until coated.
  • Rinse and dry chickpeas. In a bowl, mix chickpeas, oil, salt and pepper and paprika until all coated.
  • On a sheet pan lined with parchment paper, bake your broccoli and chickpeas for 25 minutes, or until broccoli is tender but still firm.
  • Tahini sauce: In a blender, add all sauce ingredients and blend on high until everything is smooth and creamy.  Taste, and adjust seasoning to your preference. 

Assemble bowls – Add broccoli and chickpeas, then drizzle with tahini sauce.  Serve warm and enjoy!

It’s a Boot Camp kinda day.  I thought since the weather is SUPPOSED to be nice that we would play outside.  You game for some “Share the Load?”  I always like to break summer in with a bang.  HA!  Fuel Fitness 12:10 – 12:50  See you soon….

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You guys!!!  CHECK THIS OUT!!  I mean SERIOUSLY!  Raylene has worked her TAIL off to get these results and NEVER felt hungry doing it.  She never felt deprived, or cheated.  Not only can you SEE her scale wins, but wait until you READ her non-scale wins.  INCREDIBLE!!  If she can do it, ANYONE can!!  Congrats girl for your hard work and sharing your transformation story.  These are her words:

#90daytestimonial

Scale win: I have lost 38 pounds which is more than I had set out to do and a total of 18.25 inches. My BMI went from 33.7 to 26.81. I still have about 15 to 20 pounds left to lose and WILL lose it!!
Non-scale wins: I am sleeping much better at night and feel rested in the morning. No longer taking 2 hour naps several times a day. My energy is through the roof and have been able to get many things done in my house and have started on the yard work. I am no longer having to check blood sugars as these have normalized along with my blood pressure normalizing. I will be seeing my physician in a month and plan to discuss getting rid of some of my medications. I have already stopped a few medications and decreased dosages on others. My clothes basically are hanging off of me but do not plan to purchase anything new just yet. I am receiving numerous compliments from various people about how good I look. My relationships with people have turned to the positive and are happy moments spent with all. I have gained my self confidence back and no longer hide myself from the public. I go out in public with my head held high and love it. It feels so good to get out and about again. I feel absolutely amazing and feel like I have “my” life back. I can look at myself in the mirror and smile now because I love what I am seeing. I have gained many friendships in this tribe and obtained a ton of knowledge from each and everyone of you. I am forever grateful for all of you who have helped sculpt me into who I am today. I have meaning and purpose now. I will never turn back to a destructive lifestyle I was living and have many plans for my future now. I will never be able to thank all of you and Anneliese enough for giving me my life back. I am forever grateful. I will be going on into the future on my own but will be present in FIT FORCE. I now have a new outlook on life and a whole new lifestyle of health and fitness. I have learned to enjoy cooking again and learning so many new, healthy recipes. You all are amazing and wish you all continued success!! ❤️❤️❤️❤️❤️🥰🥰😘😘💋💋💋💋

Group Cycle is happening TODAY in the Octane Studio whether you want it to or not!  You coming anyway?  It’s gonna be GREAT fun!!  OH, and I’ll be teaching Cycle for Nikki tomorrow (Wednesday 5:30) if you want to come then too!   See you soon….

Indoor Cycling and Spinning Class Motivation: Be Different - Indoor Cycling Teaching Ideas and Music Mixes. #spin class #spinning #indoorcycling #motivation

Are you stuck? 

You’ve been working on that summer body dieting since January— you’ve been on a roll, the weight has been coming off until now and you’re plateaued BUT you haven’t met your goal yet.  You can’t get past it.  No matter what you do with your diet you are plateaued!  You just feel STUCK!

OR

Maybe you’re stuck and you never really got started?  You’re paralyzed and have no idea where to begin so you do nothing….you start out great at breakfast and lunch and then just plummet at dinner because you’re starving, so you snack while you cook, then eat dinner and munch on popcorn or chocolate or anything to keep you emotionally fed, go to bed and do it all again the next day.  It’s a vicious cycle you can’t get out of.    You just feel STUCK!

OR

You’ve been working out religiously, you eat clean, you do everything right and the scale just won’t budge.  Nothing is changing, so you cut back on calories and increase your workout time and intensity and no matter what you do nothing changes.  You just feel STUCK! 

Which one are you?

I have FIVE slots open in my 12 week Enlightenment Transformation program and YOU might be one of the lucky ones that FINALLY get’s UNSTUCK!!  You want in?  Click the link to apply:  

https://workoutguru.wufoo.com/forms/12-week-enlightenment-transformation-application/

This is how you get unstuck: You reach. (Quote by Cheryl Strayed).

So, I’m injured….   Yup!  It’s hard to even write these words, but if they speak to just one person it will have been worth my energy.  I’ve been dealing with an injury to my pubocapularus ligament for probably 9 months now.  What the heck is THAT you ask?  Well, apparently it’s pretty important ligament that originates from the front side of the hip bone (think butt) and attaches to your pubic bone.  To put it in a nut shell, I have a PAIN IN MY ASS (and it’s not Tim!)  But that’s not really what this post is about.  

Stay with me…

This post is about how to work THROUGH an injury.  I know MANY people that workout injured, or just quit working out altogether hoping it will go away.  Or are  afraid of getting RE-Injured so  don’t workout at all?  Am I speaking to you?   I’m here to tell you ALL of those ideas are BAD!  

Here’s WHY and what you CAN do:

  1. Don’t delay!  When you are injured the BEST thing you can do at first is of course REST and ice and DO NOT STRETCH!
  2. If the resting and icing doesn’t change your pain within 48 hours seek a diagnosis.
  3. Start with your GP.  Pain is your guide, it’s your body’s way of communicating with you.
  4. Explain your symptoms, to your GP, or maybe your chiropractor, or whoever you seek care from.
  5. Don’t stop searching until you find the solution to FIX your injury.  
  6. Most importantly:  REHAB the injury before you go full bore back into your routine!
  7. There ARE things you can do that don’t aggravate the injury focus on those and for pete’s sake DRINK WATER!  Hydration and SLEEP will be your best friends.  

Questions about an injury you have?  Hit me up, I would love to see if and how I can help!!

anneliesetrainer2@gmail.com

 

 

 

Ok, WHAT’S your guilty pleasure?  Not gonna lie–mine is ICE CREAM!  But, let’s be real…it’s just not something that gets me closer to my goals.  And as you know, I’m NOT about deprivation, I’m about SUBSTITUTION!  So, here’s a great way to have your ice cream and eat it too!

Banana Ice Cream

1 frozen banana (put through a juicer OR blender)

1 T. of peanut butter

1 scoop vanilla protein powder (optional)

1 T. Lilly’s chips

Fast, easy, and FANTASTIC!!  Enjoy!

Power STRENGTH on tap today in the Octane Studio at 12:10 -12 :50 at Fuel Fitness.  You gonna show up for some more fun??

BUILDING MUSCLE

THE MIRACLE WORKING POWER OF MUSCLE AND HOW IT CAN MASSIVELY BOOST JUST ABOUT EVERY ASPECT OF YOUR BUSINESS, AND OVERALL LIFE

You’re probably thinking that this is a joke but I promise you that I’m not joking at all

I mean we were all told that building any form of muscle is “hard” right?

You’re probably saying to yourself one of these:

1- “I’m going to have to be a slave to the gym and be there for hours and hours at the time…?! No!”

2- “I’m going to have to give up all my favorite foods & eat chicken and rice all day to get muscle…Great…How fun! (said sarcastically)”

3- “I don’t have time for this…I’ve got a ridiculously busy schedule. Hell no!”

 

Now, this may come off as shocking to some of you…

BUT I AGREE WITH YOU! YOU ARE 1000% RIGHT!

A ton of the current systems that are being taught in the fitness world are terrible, not fun and totally unsustainable for most breathing human beings

…So…

On behalf of the fitness world to you…we’re sorry

Sorry for feeding BS lies like:

>>>>>2 hours a day 7 days a week in the gym is the sign of true dedication and anything less means that you’re a lazy pushover or “not committed”


>>>>>Eating disgusting food is “honorable” and judge you for having “no self control”

>>>>>Making promises that certain supplements will burn off all fat when in actuality, it was just some disingenuous marketing tactic just to manipulate you into buying our “proven & tested products”

This is not okay, and I stand at your defense

So ya up to hear the ACTUAL truth?

No overpromises, no hoaxes, no fake facts, none of that…

Here’s a SIMPLE and easy process ANYONE with a busy schedule can use to progressively build their muscle WITHOUT having to marry the gym or nasty food:

1)  Commit to 30 minutes twice a week to strength training

2)  Focus on total body work 3 sets, 12 reps to start with

3)  Always engage your core doing ALL lifts

4)  If you don’t have 30 minutes, do 15 minutes focused work on 2 muscle groups.

5)  Don’t have a gym membership?  NO problem–nothing is harder to lift than your own body weight

I’m sure after reading that, you feel like 1000 lbs just came off your shoulders as you take a breath of fresh air now, right?

…Trust me I know…I felt the same way when I found this out too

It frustrates me seeing so many people feeling like they can’t make a transformation because of these false expectations of what is “required” to look good and feel good

This is easier than you think
This is more enjoyable that you think

And ya know what?

It just takes a few small changes to see big changes

Make those changes…and have fun while doing it

P.S: If you’re wanting to know what those small changes need to be, simply drop a “I WANT TO KNOW” down below or message me and I’ll let you in on all the goodies 😉

 

Wednesday = BOOT CAMP DAY!  It’s time for a little “H.I.I.T.” training.  You ready for it?  Let’s DO IT!  Fuel Fitness 12:10 – 12:50 See you soon!

USCG

Image may contain: one or more people and text

Image may contain: one or more people

I love Transformation Tuesday!  Here’s why:  I get to showcase my CLIENT’S hard work and share with the world all the confidence they have gained.  It’s a personal journey for each individual, BUT it’s always better when traveled with a like minded on the same health and fitness journey!  This girl, this girl right here has NOT stopped living.  She has truly learned what TRUE lifestyle change is.  I don’t teach deprivation, I teach moderation.  Check it out in her words:

#90days

I made it! Clean eating + portion control + hydration = 15 pounds lost!!! I’m down a pants size and am sleeping better than I have in years. On Wednesday I’m leaving for a 3 week vacation to Ireland and I’ll be taking a break from logging food. I’m confident that with the skills I learned here that I can get back into clean eating and will melt away any pounds gained on the trip. My 12 month goal is to lose the remaining 5 lbs to my goal weight.

My biggest non scale win is knowing I can rebound quickly from slips, and just knowing how to lose weight.  Thanks everyone for the support, and good luck with your journeys!!

Those who Spin together stay together!  You gonna come to Group Cycle today?  I’ll make it worth your while!  See you soon:  Fuel Fitness 12:10 – 12:50 in the Octane Studio!

CARBS

I’M SORRY…DON’T KNOW HOW TO BEST SAY THIS BUT…
*
*
*
YOU’VE BEEN LIED TO!

Ever hear people say “cut carbs” or “carbs make you fat”?

…Well…

I’ve got good news for you

Especially if you’re a carb loving human like myself (which is most humans anyway)

The truth is this: CARBS ARE NOT THE DEVIL

Shocking right?

It’s okay…You don’t need to be hard on yourself

We’ve all experienced this…myself included

I too was deceived and believed this lie…until…

I found out the truth

I remember when I used to eat carbs and feel SO guilty, like I was breaking a law or something.  In fact, I would deprive myself from eating carbs until I would lose my mind and go crazy and BINGE on them making me feel even MORE guilty!

Now

HERE’S. THE. TRUTH. ABOUT. CARBS.

This is the stuff that “gurus” and “experts” won’t tell you: 

  1.   Carbs are essential for brain clarity
  2.   Carbs provide energy
  3.   Carbs can boost your mood
  4.   Carbs are good for your heart
  5.   Carbs help keep your memory sharp

    Now I get it…you’ve probably held onto these beliefs…and maybe for some time now.

    It’s tough to realize that the beliefs you held onto so tightly may not be the truth at all

    But…

    This now gives you the permission to be free

    This is what I stand for. This is my mission: Freedom

    And that is the exact opposite of these hyper restrictive diets

    All they do is makes us feel totally IMPRISONED

    Enslaved to things like:

    -Anxiety
    -Depression
    -Fear
    -Worry
    -Insecurity

    I mean who wants that?

    NO ONE

    And deep down. You know this is the truth.

    You know that you were meant for freedom.

    Well…you don’t need to wait for it because FREEDOM IS NOW.

    It’s time you experience the freedom of a healthy lifestyle, that gets you amazing results, without killing yourself

    So, if you want to burn the divorce papers towards carbs, have a great relationship with food and experience total freedom, drop a “FREEDOM” in the comments or message me!

    Love, peach and FREEDOM to you!

 

 

If you haven’t heard….I’m challenging you to do 100 push ups in 100 days!  Yup—challenge ON.  So, I thought I’d better at least show you what a perfect push up looks like and what the modifications are so you have NO excuses NOT to participate!

In a nutshell:

  • Don’t let your shoulder blades wing (stay strong in the plank position, meaning shoulder blades tucked in tight, don’t sag into them)
  • Belly button pulled in toward the back of the spine
  • Keep body flat as a board
  • No butts in the air
  • No bellies sagging to the ground
  • No arching the low back
  • Bend elbows to a 90 degree 
  • Modify on your knees or against a coffee table or wall

Here’s to DAY 3 of the push up challenge!  If you want your very own spreadsheet to keep track of what day you’re on, email me at:  anneliesetrainer2@gmail.com

 

Motivational Quotes Push yourself because no one is going to do it for you.

The 100 Day Push Up Challenge starts TODAY!!!!  Get GOING!  

Email me for spreadsheet so you can keep track of what day you’re on!!

You know what Wednesday means right?  It means BOOT CAMP BABY!!  Today we will be doing an AVENGER workout!  Here it is:

30 Alternating lunges

25 Air squats

20 Dive bombers

15  Triangle push ups

10 Burpees

Burpee Challenge Accepted!

 Meet Samantha!  She is so excited to share with you her transformation from December 16th to TODAY!  She has lost 36 pounds and went from a size 14 to a size 6.  Her biggest take away from the 12 week Enlightenment transformation program?  MINDSET!!  It’s really not about what you put in your mouth as much as it is about your mindset.  Losing weight is easy–keeping if off is the hard part!

Group Cycle is FUN when it’s done in a GROUP!  You coming today?  Fuel Fitness 12:10 – 12:50  See you VERY soon!

 

The most instant result oriented form of therapy

You ready for another CHALLENGE?  How about a 100 DAY challenge?  Let’s DO IT!!  I’m challenging you to do 100 days of push ups!!  You up for it?  Here’s how it works:

*Do one push up on day 1, 2 push ups on day 3, 3 on day 3 and….100 on day 100.  

*If you miss a day–MAKE IT UP!  

*You can’t stock pile them….meaning you can’t do them ahead of time.

*Keep track on your spreadsheet that you print out. 

EMAIL me to get a copy of the 100 Day Push UP Challenge!!!

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