I'd rather be in outer space 🛸
shark vs the universe
NASA
Sweet Seals For You, Always
will byers stan first human second
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One Nice Bug Per Day
The Stonewall Inn
Show & Tell
Love Begins
"I'm Dorothy Gale from Kansas"
d e v o n
bliss lane
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we're not kids anymore.
todays bird
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EXPECTATIONS
★
Claire Keane
seen from Brazil
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@secretlifefitpro
Day 202: Meet Dodger
We have a broad-winged hawk nest in the woods. We've spotted three hawks (which I've named Dodger, Rose, and Mr. Bumble IYKYK). They are majestic. And wonderful.
And loud. lol.
Seeing hawks is known to be a positive spiritual omen, urging you to trust your intuition, gain a broader perspective on a situation, and focus clearly on your goals.
Like WHOA. This is interesting, coming at this time. I'm going to unpack it during next week's podcast. Stay tuned.
Day 201: Dancing on My Own
I love our HIGH Fitness crew. In just 5 minutes, they learned the choreo to this viral Robyn throwback dance and we filmed it.
Check it out.
Day 200: Bubbly is Professional
Let's chat about being professional.
I did a watch of Elle on Prime and it got me thinking about why we associate seriousness with competence.
On this week's podcast, we're talking about why being bubbly doesn't cancel out being smart. This one goes on a journey so...bless.
I add context and deep dive on this week's podcast! Check it out on YouTube, Spotify, or Apple Podcasts.
Day 199: The Magic of Building Something
When I first started offering outdoor bootcamp at my house in 2024, I had two regulars, two faithful clients who would do it.
Then, I got two more. Some weeks, I'd have all 4 in attendance, and other weekends, it would be 2-3 from that group.
I thought about cancelling it. I thought about pivoting, thinking maybe it wasn't the right class or location.
But I didn't. And I'm so glad for that.
Spring 2025 - I decided to host an in-person challenge. Throughout 2020-2023, I hosted mostly virtual fitness challenges very successfully. Then, one challenge had maybe 4-5 people and it seemed like people wanted to get back to live classes.
Spring into Bootcamp had 9 people. I offered in person classes at my house one week day and one weekend day. Some classes had 5, some had all 9. It was becoming a thing.
This group wanted to invite more people to join, so I hosted Summer Sweat Bootcamp for 11 people and Cool for the Summer for 12.
We added an additional week night and weekend date - so bootcamp 4x/week.
One week ago, I hosted 13 people at my house for bootcamp, the largest single group yet.
If you're really into something, keep going. It will grow because you want it to grow. If you water it and feed it and keep it feeling great, it will grow.
Day 198: The Magic of Ordinary Days
This day was anything but ordinary, but that's what makes it delightfully ordinary in my world.
Once a month each summer, we book a Resort Pass day at one of our favorite nearby resorts. We sunbathe, read, lounge, use the adult pool, have an adult beverage, and enjoy each other's company.
This is ordinary for us. It's also magical.
Day 197: Outdoor Yoga
There's something magical about hosting outdoor yoga classes. I don't use music. We listen to the sounds of the birds and the breeze through the leaves. You get to look up and see blue sky, clouds, trees.
I'm going to miss our outdoor bliss classes when we return to the dance studio next month!
Day 196: Millennial Toast
What is it with millennials and breakfast toast creations? Anyway, here's mine today: avocado, cracked pepper, pepitas.
Day 195: I thought this was important at 25
Let's spill a little tea today.
If you've ever looked back at your younger self and thought, "Bless her heart..." this episode is for you.
At 25, I thought I had fitness figured out. I believed a lot of things that sounded right because everyone around me was saying them. Now, at 40, my perspective has completely shifted—and honestly, I'm grateful it has.
So here's the tea...
Tea #1: I Thought Smaller Was Better
Tea #2: I Thought Every Calorie Needed to Be Earned or burned
Tea #3: I Thought Everyone Was Looking at Me
Tea #4: I Thought Perfection Was the Goal
Tea #5: I Thought Fitness Was About Looking Good
One sip to go: I am focusing on expanding my life, not thinking about my body (which is the least interesting thing about me)
I add context and deep dive on this week's podcast! Check it out on YouTube, Spotify, or Apple Podcasts.
Day 194: Basically an acrobat
Being trendy is fun. And cool.
Spiderman vibes - check it out
Day 193: If I had to re-start my fitness journey
If I could go back to Day One of my fitness journey I wouldn't chase perfection. I wouldn't buy every gadget or follow every trend.
I'd keep it simple.
Walk every day
Strength train 2x per week
Choose more protein
Protect sleep
Stop chasing motivation
Ignore social media noise
Celebrate week
Don't try to change your life overnight, or in 7 days. It takes time. Do a little something each day and over time, it will compound.
I add context and deep dive on this week's podcast! Check it out on YouTube, Spotify, or Apple Podcasts.
Day 192: Your First FWA Bootcamp
Your name will appear on our class board.
We will introduce ourselves.
I will chat it up with you before and after class.
You will be celebrated.
You will be challenged.
You'll get extra attention.
We want to see you back xoxo
Day 191: Christmas in July
It's July and it feels like it's time for more FWA games!
I decided to host "Christmas in July" with this fun "punch a cup" game. Each cup is filled with prizes like a free class pass, logo items, and fitness equipment.
You have to come to class to participate! Each class, participants will enter their names into the raffle. At the end of class, I'll select one name and that person will get to choose a cup! I'll do this for the next several classes.
Can't wait to share all the prizes!
Day 190: Winner Winner
I'm not a big fan of contests or competitions (except Dance with the Stars - stay tuned for the announcement of this year's event!), but I decided to play along with this one.
I'm a fan of movement. This challenge helped me get to know some people at work and engage in a friendly way.
I ended up taking 430,000 steps in 14 days. So, that's a lot.
There were days that I walked 15 miles.
I didn't intend to win, but that's what happens when you keep moving all day and when you make walking a priority.
I got this cute Stanley cooler lunch box for my efforts!
Day 189: Get Moving with FWA
It's another video in my new YouTube Series "Get Moving with FWA."
I'm sharing quick, efficient workouts that you can do anywhere.
This is perfect for those trips, vacations, days you don't want to leave your house...we can still move together!
This week's spotlight is 15 minute STRENGTH. I'm sharing 5 movements that align with the major movement methodology: squat, lunge, hinge, push, pull.
Press play on this week's workout!
Day 188: What your instructor wishes they could say
It’s the bonus life of a fit pro episode: Tuesday Tea. Spilling the tea on what your instructor WISHES they could say, but doesn't. So, it's time for me to say it!
We notice when people disappear / when you ghost
Your workout doesn't have to be perfect AND you don't have to be sore from every workout
Everyone feels awkward on day 1 of a class or a workout
Instructors get nervous
We have bad workouts and we skip workouts
There is no such thing as 'toning' muscles
It's OK to fail. Failure teaches us what to do next - it's data
Losing weight shouldn't be your first goal
I add context and deep dive on this week's podcast! Check it out on YouTube, Spotify, or Apple Podcasts.
Day 187: Practice Makes Good
I'm a firm believer in practice. I'm also super comfortable just diving in with both feet and not thinking too, so...
Practice makes better. Practice makes you good. Commitment to practice makes you GREAT.
Practice doesn't make perfect. Perfect isn't real. Obsession with perfection leads to disappointment.
But showing up to be GOOD? That's gold.
Day 186: Success Leaves Clues
Today, we're investigators. Looking for clues that success leaves behind.
It's the trail of all trails and I have a treasure map!
You might think that success is caused by talent or ability. That's not the full picture.
Successful people have the best attitudes. And they leave clues.
Here are 5 ways I can tell that you will be successful and achieve your goals
You ask questions. Successful people aren't afraid to admit they don't know things. They also know that there are people who know LOTS of things about certain topics. They ask questions. They are curious about the world.
You show up imperfectly. Waiting until you're fully flexible to go to yoga or waiting until you've finished a marathon to join the run club is backwards. Show up as you are and be ready to grow and learn.
You laugh at your mistakes. We all make them. Have you listened to my podcast or come to my classes? I make mistakes all the time. But I laugh it off, I don't redirect the blame, and I recover. Successful people make mistakes, laugh it off, and recover. AND MOVE ON.
You celebrate small wins. The journey to a goal can be long. It's important to also highlight the smaller wins on the way to the big W. That gets you in the mood to be celebratory and helps achieve goals faster. It's science.
You keep coming back. You can't go to one strength session and expect to be finished. You keep showing up. You miss a day? You go the next day. Have a vacation? Go back after that. The comeback matters more than the setback.
I add context and deep dive on this week's podcast! Check it out on YouTube, Spotify, or Apple Podcasts.