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Embrace the suck (you've heard it before, and I'm here to tell you again) (+ a workout!)

Embrace the suck (you've heard it before, and I'm here to tell you again) (+ a workout!)

Stephanie Ondrusek
coaching, FAQs + hacks, general BAMFery, mindset, workouts

The bench press has taught me what God has been showing me basically my entire life: the dreamers, the doers, the problem solvers, the hippies – we aren’t meant for a life of mundane. We aren’t meant to uphold the status quo, to go with the flow, or do what someone tells us to do just for the sake of doing it. We’re meant to change the world, one step at a time, and to do that, we’ve gotta get in the mud and find out where the pain is and why it hurts. Embracing the suck means more than just acknowledging that it’s shitty; it’s loving every second of it, knowing that it’s useful.

Ultimately, our lives are up to us. We get to choose to be glad for even the things we hate, and we get to choose to make them better, if that’s how we’re so called. The iron can teach us that, and, if we look, so will the rest of life.

Transferable life skills: 4 steps to setting up for the barbell back squat

Transferable life skills: 4 steps to setting up for the barbell back squat

Stephanie Ondrusek
coaching, FAQs + hacks, general BAMFery, mindset

Ah, the squat.

It’s humbled everyone out there, in one way or another.

We’ve all seen videos of huge dudes with 58 plates loaded on a bent bar amping themselves up, Lebron-ing some chalk around, and looking like their heads are gonna explode somehow go down and come back up with those hundreds of pounds.

An impressive feat, to be sure, but also unlikely to be any of our goals here in real life (cool party trick, though); it’s far more likely to cause a bunch of anxiety surrounding what is, at the bottom of everything, a fundamental movement pattern for life.

We look at the bar, we remember the intimidating videos, we remember that we’re new – that we’re in the conscious incompetence or conscious competence stage of learning – and instantly feel that, because we aren’t yet masters, we’re unworthy. We talk ourselves out of great things every day, team, because of this feeling, and, a lot of times, overcoming this in bigger, more impactful areas of life starts with giving ourselves a smaller victory to build momentum: overcoming this in the gym (or on the yoga mat, or deep in meditation, or if we somehow find ourselves on a treadmill, fill in the blank.).

We’ve cultivated awareness, we’ve gotten our breath under us, we’ve accepted our situation, and here, in the barbell squat, we have our first challenge.

So! I’m gonna walk you through it, from a form perspective, step by step. Because if some meathead dude can do it, so can you (also, hello to any meathead dudes that may be reading this, and sorry you’re on the back burner rn.).

Turning Temporary Goals into Automatic Habits: a Shame-Busting Guide

Turning Temporary Goals into Automatic Habits: a Shame-Busting Guide

Stephanie Ondrusek
coaching, general BAMFery, mindset, ballgnorance

A la Voltaire, being a little less perfect to be a little more consistent is where it’s at. Cutting ourselves some slack, acknowledging that we’re bound to screw up, just like everyone else, and making it no big deal releases the shame associated with perfection. And we all know that shame – a message that tells us that we are this screwup, and we’ll never get it right – is not a motivator, but a prison.

For whatever change upon which we are embarking, this is the key. A lot of us (helloooo, mostly speaking to myself, but hopefully this resonates and I’m not alone. If I am, you’re about to see one of the reasons my anxiety comes out to play, so keep reading for a show) fear change, because the associated pain of changing is really a fear of not being good enough.

We assign super-deep meaning to this change – we know whatever it is will make us a better, stronger, cooler version of ourselves – and if we fail to make it happen, then we are shitty/weak/lame. So, often times, it’s easier to stay where we are, and be kinda okay, than to try something new.

HELLO!!!!

Writing that down for the first time a few years ago made me realize how small and silly that was. Would you say that to your best friend, if they tried something new and didn’t get it exactly right the first time? To your kid? To your dog?

Okay, maybe to your dog. I’m not super lenient, emotionally, when Lara Croft chews something new.  But, otherwise, come on.

Change is admirable. Trying to do better for ourselves is a noble pursuit, no matter the outcome. And guess what! 100% of the time, we become better, no matter what: we either learn something about ourselves, achieve a goal, or are a step closer.

So, how do we adopt this mindset to make change permanent? To move from temporary resolution to automatic habit?

Create Your Life (We Have Zee Powaaa!)

Stephanie Ondrusek
coaching, general BAMFery, mindset, offers

One of my favorite Richard Branson quotes is, “if an opportunity knocks, and you don’t know the answer, take it and figure it out.” Coming from a person who went from big box gym environment to corporate wellness environment to now working for herself, all with very little clue to what she was doing at the beginning of each endeavor (and zero formal preparation for one of those transitions), I can assure you, you got this. It may be uncomfortable, and it may get weird, but it will all work for your good. There are very few things in life that are un-figure-out-able.

We get to create our lives through our choices, and we are more powerful than we realize.

I've Been Kicking Butt for 3 Weeks Now...and I'VE GAINED WEIGHT. What Gives?

I've Been Kicking Butt for 3 Weeks Now...and I'VE GAINED WEIGHT. What Gives?

Stephanie Ondrusek
coaching, FAQs + hacks, mindset

This is normal! SO normal. Where we get into trouble is, this happens, and, instead of keeping in mind these 3+ reasons and staying the course, navigating through the murk, we either say f it and give up, or we try to “exercise off” the weight, thereby increasing our appetite even further, binging, and feeling ashamed about it and bringing on the need to pay exercise penance…repeat ad nauseum.

Solution?

I’ve got plenty!

But the first is to key in and pinpoint what’s happening. If there’s no issue with appetite and random binges, it’s probably just #s 1&2, so stick it out for a few more days.

If, like most of us, there is an issue with appetite, then that’s where our mindset work on peace with food comes in. We’ve talked about it here and here, but, summary, is essentially the same, just a little more work: stay the course. Add protein and veggies, evaluate how that feels, maybe add a few carbs or fat, evaluate, repeat.

There’s no deadline on this goal: it’s all a process. What most of us are actually after is being a version of ourselves that’s a little better than the current model. And for that to happen, all that’s needed is small steps full of change. Which take a shitload of courage, certainly, but are doable, especially when we keep in mind that most of our goals really are about how we feel.

Feeling good >>> looking good >>>>>>>> mental food/scale/fitness prison.

Your Eating + Exercise Shouldn’t Make you Miserable.

Your Eating + Exercise Shouldn’t Make you Miserable.

Stephanie Ondrusek
workouts, coaching

These types of workouts help regulate our hunger, energy, and cravings, making it easier for us to comply with better nutrition that matches our training rather than some arbitrary diet. We become more in tune with our bodies, so we aren’t adhering to a plan so much as replenishing our nutrient stores and serving ourselves.

Enter: metabolic conditioning. If you’re involved in the fitness blog world at all (you are, by virtue of receiving this newsletter. ;) ), you’ve probably come across the term “metcon”…short for metabolic conditioning. A metcon circuit is a series of compound movements done back to back with little to no rest in between. Each workout should last 20-40m (really!). There are TONS of super intricate circuits out there, if you Google, but the trick here is not to overcomplicate it. What we’re going for is quick, to the point, easy to transition between exercises, working our full body with multi-joint movements, ideally in multiple planes of motion.

Translation: don’t spend a lot of time doing it; rest when you need to, but not for very long; perform a wide variety of movements that use more than one part of your body at a time.

The key here is to push HARD, since it’s short duration (think, “you can do anything for 10s,” if you’ve seen The Unbreakable Kimmy Schmidt). 

I Lift Things Up, and Put Them Down (and I Hate to Jog). Here's Why.

I Lift Things Up, and Put Them Down (and I Hate to Jog). Here's Why.

Stephanie Ondrusek
coaching, workouts

Aside from wanting to look like I spent all those hours in the gym (aka have physical proof that I don’t just talk about it – I AM about it), I prefer resistance training for a ton of other reasons. Weightlifting increases the size and strength of our muscles, certainly, but it also improves our balance, stability, agility, confidence, self-efficacy (the belief in our abilities to complete a specific task), and has an anti-aging effect.

Free weights give us a more comprehensive training effect: we recruit not just the muscle we’re targeting (e.g., not just our chest when we bench press), but also the stabilization muscles involved in the joint structure. We’re holding a free-floating (heavy) weight, which requires our joints to be stable in order to bear the load without dropping it on our faces (e.g., our shoulders, triceps, lats, traps, and rhomboids, plus their associated connective tissues, are active when we bench press, so that we can lower the bar to our chest before pressing it back up). Using more muscles strengthens the surrounding connective tissues (our joints are able to bear greater pressure in everyday life = less likelihood of injury) and burns more calories (because more muscles are working).

Anti-Resolution, Anti-F It Holiday Thoughts (AKA, Navigate the Middle)

Anti-Resolution, Anti-F It Holiday Thoughts (AKA, Navigate the Middle)

Stephanie Ondrusek
coaching, fooooood, workouts, mindset

ESPECIALLY throughout this season, where many people stress over food (from its preparation to accommodating diet preferences to feeling like we “shouldn’t” eat something), finding what works can seem overwhelming, but it’s simple: what keeps us full but not uncomfortably stuffed, what energizes us, what helps us meet our calorie needs, what keeps our cravings under control, what brings us joy…which, I’ve found, is almost never what someone else tells me should.

Also important to remember is that exercise is not punishment.

It’s tempting to want to “work off” an indulgent season, especially given all the #fitfam fotos of girls in their underwear doing “fasted cardio” at like, 3 in the morning (what are you training to be, Batman? Who works out at that time?). Not to shame them or anything, because if that’s what you want, then, by all means, go for it. This is the perfect opportunity, however, to recognize a few things flawed with fitness trends.

“Working off” an indulgent season is a rocky mindset and one that we will never catch up to, since it’s impossible to be perfect with nutrition and workouts all the time. In my experience, a better way to think about our fitness is by remembering that we (usually) don’t need to tell toddlers to run around and play; they just do it, because it’s fun to move around and wiggle and run with our friends. Finding a form of movement that brings us this joy and that allows us to get in touch with our bodies (and spirits!) will serve us far longer than whatever is trending.

Struggles + Strengths are Two Sides of the Same Coin.

Struggles + Strengths are Two Sides of the Same Coin.

Stephanie Ondrusek
coaching, general BAMFery, mindset

Examining our struggles in light of our talents, dreams, values, hopes, and capacities forces us to consider our positive qualities and where overcoming the struggle is possible. We aren’t dismissing the struggle, but reminding ourselves who’s boss (spoiler: it’s you.).

Remember a couple weeks ago when we examined our core values? If growth and courage are two of them (I find they are, most of the time…and they certainly are in fitness and nutrition goals- that’s sort of the point once we get beyond vanity, isn’t it? ;) ), it’s important to cultivate this culture of learning – trying, failing, examining what worked and what didn’t, rework the plan, and coming back stronger. If failure isn’t an option, neither is growth.

It's time to level up. Work with me!

It's time to level up. Work with me!

Stephanie Ondrusek
fooooood, coaching

Together, we will uncover the daily rhythm of your food choices and mindset, where your struggles are, and- most importantly- where your strengths lie. We'll work together to level up your nutrition, so that you, too, are no longer obsessed with food. Or so that you're healthily obsessed with food. Either way. ;)

You'll also get access to exclusive one-on-one nutrition coaching with me and a bag of my go-to post-workout vegan vanilla protein powder (seriously, so good. Not the grainy ish.). 

APPLY VIA EMAIL (steph@strongbysteph.com) and let me know....
     1. Your goals
     2. What you struggle the most with in your nutrition
     3. Why you want to make a change now (as opposed to some future time)

I'm looking forward to partnering with you!

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