Kathy Brown- October’s Member of the Month at The Strength Collective

We’re excited to share with you our October Member of the Month- Kathy Brown! Kathy is 67, retired, and has been a huge supporter of The Strength Collective since the beginning…she kind of has to be, since she’s Katrina’s Mom. BUT she has put in a lot of hard work and made a ton of progress over the last year, not even letting surgery on her wrists get in the way of her health and fitness goals. Keep reading to learn more about Kathy and her journey!

Kathy before starting her fitness journey

Q: What got you started working out?
A: I wanted to gain strength and get my balance back.

Q: How many days per week do you typically work out? What groups are you a part of?
A: 4 – 5. Aging Strong group

Kathy during her fitness journey!

Q: What’s your favorite exercise?
A: I love the Aging Strong classes. They are always challenging. I think I might be ready to take the Warrior Strong class.

Q: What’s your favorite post-workout meal/snack?
A: I like lattes. I make my own using almond milk and flavorings so I can monitor my sugars and fats.

Q: What do you find most challenging about working out?
A: Just getting up and going. Once I start I love it and feel great afterwards.

Q: What keeps you motivated to work out regularly?
A: I can feel how much stronger I am and I feel better emotionally too. You can take out any aggressions out at the gym.

Practicing knees in the R.A.D. Women’s Self Defense class

Q: What advice do you have for someone who’s thinking about getting started in the gym?
A: Everyone needs to start sometime. The sooner you start, the sooner you will see improvement. Don’t be too embarrassed to start. You can’t do all the exercises? There are still things I cannot do.We are all here to support you.

Q: What is something you couldn’t do when you started, that you can do now?
A: Step ups, squats, lifting weights, standing on one leg, etc.

Q: Tell us a random fact about yourself that people might not know:
A: My nickname is Robbie, a shortened version of my maiden name.

Q: What’s your favorite thing about working out at The Strength Collective?
A: Everyone is friendly, supportive and soon feel like family. #fitfam

We’re so proud of how hard you’re working and how far you’ve come! Thank you for being a part of our fit fam!

It’s All About Perspective

I want to share a crazy idea with you today…

It’s the concept that truth and reality don’t really exist.

Think about it. Two people could perceive and experience the EXACT same scenario in two totally different ways.

For example, let’s say you have two working moms who know they need to lose weight and increase their strength so they can live longer and have more confidence.

One of those moms could BELIEVE with her whole heart that she’s too tired and too busy, leading her to continue skipping her workouts and picking up convenience food rather than cooking.

The other mom might see it as an exciting challenge. She might move the puzzle pieces of her life around to make it work and successfully complete her goal.

This stuff happens all the time, and it simply comes down to perspective.

So, what’s the solution?

I believe we should always question and challenge our own truths.

See things from different perspectives.

Challenge your beliefs.

Ask yourself, “Has anyone else in my situation ever accomplished what I want to accomplish?”

If the answer is yes, you can do it too – all it takes is switching your perspective and changing the story.

Curious as to how this resonates with you – would love for you to comment, and let me know!

Eddie Peters- September’s Member of the Month at The Strength Collective

September’s Member of the Month is Eddie Peters! Ed is a 38 year old computer scientist and has been a member since we opened in July 2018. He’s made a lot of progress in his fitness over the last year! Read more about Ed’s fitness journey below:

Q: What got you started working out?
A: I wanted to lose weight.

Q: How many days per week do you typically work out?
A: 3

Q: What’s your favorite exercise?
A: Chest

Q: What’s your favorite post-workout meal/snack?
A: Steak

Q: What do you find most challenging about working out?
A: Showing up

Q: How do you stay motivated to work out consistently?
A: Knowing what it feels like to be overweight

Q: What advice do you have for someone who’s thinking about starting or just getting started in the gym?
A: It’s never too late

Q: What fitness accomplishment are you most proud of?
A: All of them

Q: Tell us a random fact about yourself that people might not know:
A: I once weighed 320lbs.

Q: What’s your favorite thing about working out at The Strength Collective?
A: The Ownership

Thanks Ed for your support over the last year, and keep up the consistency! We’re proud of you!

The Motivator and The Trigger

Anytime someone comes to work with me for fat loss, there are two things I am listening for.

The motivator and the trigger.

The motivator is their deep WHY. It’s the thing that is driving them to make changes to their health.

Often, it’s something like a new grandchild, fear of getting a lifestyle-related disease, or simply wanting to be more confident and happy in their skin.

There’s no right or wrong why, but the why absolutely be powerful enough to keep you going in the moments you don’t want to eat well or get up and exercises.

The trigger is different. The trigger often leads to the motivator.

Triggers tend to be specific events that spur action…

A scary report from your doctor.

Observing the early death of a family member.

Having the realization in a dressing room that you’re no longer the size you thought you were and the shame of having to ask for a bigger size from the rack.

Whatever the trigger event is, it leads to motivation.

Temporarily, motivation will lead to action.

So, if we have a trigger event that leads to motivation, why not just assume all is well and you’ll be motivated enough to achieve your goals?

Because the truth is that motivation, no matter how serious the trigger event, never lasts.

What I want you to take from this is that ACTION is the only way forward. Action yields results and increased motivation is a byproduct.

Not feeling motivated to exercise? Do it anyway. The motivation will follow as you get results.

I’m curious, , what are your experiences with this? Comment and let me know!

P.S. If you need ongoing motivation, action, and accountability to stick with your health and fitness goals, we’ve got you. Simply click here to let us know you’re ready for a no pressure chat about what you can do to start getting healthier and leaner right now. 

Be the change

One of the most powerful ways to not only stay committed to your fitness and health routine but to actually fall in love with it is by supporting and recruiting those you care about to join you.

Less than 7% of people in the western world are “chronic exercisers” – meaning they’re consistent with exercise multiple days per week for an unending timespan.

That’s sad and scary.

But one of the ways to ensure you get into the 7% is to lift up those around you.

Lead them to join you in health. Recruit them in your mission to make everyone and everything in your life stronger, happier, and more vibrant.
Don’t let them buy their own excuses (and you don’t buy your own either).

Because you know you love and care about those who are close to you.

You want the best for their health, strength, confidence, and more.

Start the change and be the change.

Take them by the hand and ensure that you and those you love never sit on the sidelines of life again.

And of course, if you want to become part of a community and movement of change that’s ready to fully embrace and support you, email us at info@strengthcollectivegalesburg.com and let us know so we can have a chat.

We’ve got you.

Love vs Hate

The mindset and perspective with which you approach your health and fitness journey can have a huge impact on your results and ability to sustain your results over time. 

You may have heard this phrase before, and it’s absolutely true: 

“Workout because you love your body not because you hate it.” 

If you take action from a place of self-loathing and wanting to fix something that you perceive as “broken,” you may find the motivation initially to get some results, but the likelihood of sustaining those results is extremely small. 

Instead, it is critical that you adopt the perspective of taking care of your health and your body because you love yourself. We get one body and one life…what a waste to not give it our best! 

Benefits include: confidence, better sleep, more intimacy, prolonged lifespan, avoidance of lifestyle related diseases…to name a few. 

So, find that drive and desire to take care of the one body you’re so lucky have and give it your very best. 

You with me?

What are you waiting for?

Waiting to strength train until you’re at your goal weight seems like a good plan in theory, but in reality you’re holding yourself back from even better results by waiting. 

If the only thing that matters to you is the number on the scale, then go ahead and just do cardio and diet. Just know that it’s going to get harder and harder to lose those “last 5 pounds” and LOOK the way you want to without muscle. 

There’s 3 main benefits to strength training when your goal is fat loss:

1. Weight training boosts your metabolic rate for longer than cardio alone does. This means you burn more calories for 24-48 hours after a strength training session than you do after a cardio session. 

2. When you lose weight cardio and/or diet alone, you lose muscle along with fat. This causes your metabolism to slow down more and more, so you have to eat less and less or increase your cardio continually to keep losing weight. This is why you end up eating very little and still aren’t able to lose weight. 

3. If you want to look “toned” you have to strength train. With (relatively) heavy weights. There’s no difference between toning and muscle building. It’s all the same. When you lose weight without strength training, you usually end up the same shape you were when you were overweight, just smaller. You need weights to change the shape of your body!

Don’t waste your time doing just cardio and diet now- it will just make things harder for you later! If you want to get started with strength training, but you’re feeling lost or intimidated, email info@strengthcollectivegalesburg.com to schedule a strategy session to help get you on the right track.

Why muscle is awesome (things you might not know!)

There was a time when cardio was all the rage. It was the center of the fitness industry for decades, but oh how times have changed!

Today, muscle is coveted. And fairly recently, for the first time, women strive for the athletic, muscular look of an athlete over being thin.

And you know what? I think this is awesome! Not just because it shows how we are evolving but because there are tremendous benefits to carrying more muscle mass (and less body fat).

You see…life has changed A LOT in the last century. Day to day life once involved physical labor, which is great for building and maintaining muscle. But because the world doesn’t work that way anymore, it’s very easy for humans to be low on muscle mass and high in body fat. It doesn’t look good when you’re young and it’s detrimental to your health, vitality, and mobility when you’re older.

As I see it, here are the top 5 benefits of building and maintaining muscle mass:

1. Increased metabolic efficiency – when you hold more muscle, your body needs higher amounts of energy to survive. Muscle is 3-5x more metabolically active at rest, which means muscle tissue burns significantly more calories at rest than fat.

2. Improved insulin sensitivity – this means more control over blood sugar levels and lower instances of diabetes. You’ll also have better blood glucose control. So, less dietary glucose (sugar) will store as body fat and you’ll have more energy overall.

3. Fight sarcopenia – this is age-related muscle loss. This actually starts around the age of 30, but you can reverse and prevent it by hitting the weights. So, if you want to get around the when you’re older, not shrink in height, and be strong rather than frail, work to build muscle and keep it! Use it or lose it!

4. Avoid disease – we all know that excess body fat causes a variety of serious health conditions. One of the best ways to keep fat off is by building muscle. And in doing so, you can avoid potentially deadly conditions like stroke, heart attack, diabetes, and many others. Are you doing all you can to avoid lifestyle-related disease?

5. Gives you confidence – when you have more muscle you have less body fat, and it should be no surprise that it’s a huge confidence booster! This confidence will spread across all areas of your life, as a better version of YOU emerges. You’ll inspire those around you as you become more positive, fearless, and proud of the body you’ve created.

So you might be wondering…what’s the best way to build and keep muscle?

First thing is first – you MUST be lifting! Here at The Strength Collective, we are experts at designing safe and effective programs that will have you growing your muscle mass to result in all the benefits above and more!

Other important factors include proper nutrition that supports building muscle, sleep, hydration, stress management, and mobility work. If you or someone you know has been putting off the exercise or maybe even fearing building muscles (ahem, ladies!), I hope you see how essential it is. Not just for now but for your future as well. So much of what we face when we’re older can be prevented by the choices we make now.

So, if you’re currently training in one of our programs consistently…BRAVO! You’re giving yourself a gift every time you walk through our doors, so don’t forget that! Who can you forward this email to/share this post with who NEEDS to hear this message? Our future and current health and happiness depend on it.

If you’re not actively working on building or maintaining muscle, I ask you, for the sake of your future self, to come in and have a chat with one of our expert coaches. It will change every aspect of your life from how you feel when you look in the mirror to potentially how long you live and with what quality of life. Don’t put it off. You deserve your best. Just email us at info@strengthcollectivegalesburg.com so we can get in touch.

Megan Bern- August’s Member of the Month at The Strength Collective

August’s Member of the Month is Megan Bern, a 42 year old Electrical Engineer. Megan joined The Strength Collective with the goal of “becoming a beast” and we’d say she has succeeded. She’s hungry for more though, with no signs of letting up any time soon. Read more about Megan below!

Q: What got you started working out?
A: I was tired of feeling out of breath all of the time and out of energy. I saw Warrior Strong (kickboxing) advertised at the gym my friend Amanda went to so I decided it was time to make a change.

Q: How many days per week do you typically work out? What groups are you a part of?
A: 4-5x Warrior Strong and Barbell Strong

Q: What’s your favorite exercise?
A: I’m torn! I love both kickboxing and lifting heavy equally.

Q: What’s your favorite post-workout meal/snack?
A: Ghirardelli Dark Sea Salt Caramel Chocolate Squares… don’t judge me haha!

Q: What do you find most challenging about working out?
A: Pushing myself harder each time. Pain is just weakness leaving the body 🙂

Q: What keeps you motivated to work out regularly?
A: Recently it has been my results! I love how my body is constantly changing. At the beginning it was how good I felt afterwards and being around a bunch of like minded people with the same goals as myself.

Q: What advice do you have for someone who’s thinking about getting started in the gym?
A: Just get started! Go to one of the free kickboxing or community workouts. That is your preview to the awesomeness that is The Strength Collective group workout. You will never want to stop!

Q: What is something you couldn’t do when you started, that you can do now?
A: I definitely couldn’t lift over 300lbs! I found out recently that I can do pushups on my fists, score!

Q: Tell us a random fact about yourself that people might not know:
A: I am a tomato growing master.

Q: What’s your favorite thing about working out at The Strength Collective?
A: I LOVE the gym dogs! I also love the many friends I have made from the group training sessions, but they don’t give me kisses and let me rub their bellies like the gym dogs LOL

We are so proud of how strong you’ve become, and how much stronger you’re going to be, Megan! You are an awesome motivator, pushing both yourself and the other members in the group to push harder. Keep up the great work!

Your Limiting Factors

You want to succeed, right? You have the desire to exercise and eat in a way that will cause you to lose weight and/or get fit, don’t you? I know I do!

So why is it SO HARD to actually make it happen?

When someone starts out gung-ho about a program or idea about changing their body, they’re often so excited that they overlook how truly challenging it will be. When someone embarks on a fitness program, they always need to write down tangible goals and then send them out into the universe for accountability.

What I believe is almost as important as setting the goals themselves is making a list of limiting factors – those things that will potentially hold you back and make achieving goals more difficult. The ones I most often see are family, finances, and work. By identifying these limiting factors to begin with, you can come up with a plan for how to get around them so they do not hold you back. This preemptive work can truly make all the difference.

Once you’ve identified limiting factors and have set a plan for how to counter them, you should be set for success, right? Well, again, it’s not that simple because you have to TAKE ACTION.

I can give you EVERY SINGLE TOOL you need to be successful, but it is up to you to implement them.

If you lose focus or the scale is moving too slowly for your liking, I want you to know that I am here for you to support you 100%. I want you to remember the big picture – what it will mean for you to look and feel better, live longer, and to have more energy for the things that are truly important in your life?

I am here to recognize and support your efforts and to celebrate your success. If you want to really succeed, you can’t go it alone. So share it all with me – your successes AND your challenges. Hit reply and let me know!

Or, schedule your free strategy session with me. I’ll help you get clear on your goals, your why, and your limiting factors so you have the greatest chance of success. Call 309-343-2900 to schedule!

Make it a great week!