Fear can be powerful

April 20, 2019May 14, 2019Leave a comment

Fear IS a powerful emotion. But you can really use mindset focus and training to overcome it. I’m not JUST saying this. I’m PRACTICING IT.

I’m truly scared to do box jumps.

I have had 2 wrecks. One in my home gym on a tiny box – and one at a competition. Scars on my shin will forever remind me of the injury.

So when I’m supposed to try something NEW on the box. Is even MORE scary. So. These little 20” “no running start” and special landing position jumps (jake what are these called?) are a big deal.

These were part of barbell class last night – designed to help us land in the right position. So these 10 jumps were kinda a big deal.

Video on facebook: https://www.facebook.com/corinne.stonier/videos/10157222784572774/

#faceyourfear #boxjumps #akashinsharks #domorebemore #beautyinstrength #transformationjourney #stronger #faster #leaner #momswithmuscles #mastersathlete #cfcrathlete

Maxes

April 12, 2019April 12, 2019Leave a comment

I’ve been asked by people what my max lifts are. And what my other PRs are.

What I’m finding along this transformation journey is that as I change focus … they change drastically. I think that it’s about what you are most focused on … and that as a newer athlete (4 years now) I don’t really have muscle memory built up.

So lately, my focus has been gymnastic strength. I’m up to being able to do 10 tight and proper pushups in a row … from 3. But my front squat max has dropped from 175 to probably somewhere around 165-170 (last tested I got 165, however last night I was able to do 163 for 3 reps). And that my back squat isn’t 220 anymore. But I’m able to load up to 205 and get 3 reps.

My advice about maxes is this. Know them so that you can do your percentage work in a strength cycle and so that you can GROW and achieve more. However, don’t focus on that number. It’s not who you are always. It is who you were in a moment.

Who is at work on a Saturday during the Holiday season??

December 29, 2018December 31, 2018Leave a comment

really mug Who is at work on a Saturday?? Meeeeee.

—Because. I have an active family, personal and fitness goals and work deadlines. It all has to balance at some point (and this girl’s gotta earn a paycheck!!).

— Because. My primary goal for the next few weeks is to be able to go to London without a laptop. Mike and I have planned accordingly with our coworkers so we don’t have to work during vacation … and for me it means that I need to have the month closed.

—Because. My coworker and one of my closest and best friends is battling cancer and I was the one who said “she needs to be at home fighting and I will work weekends until she gets through chemo.”

—Because. When it comes to scheduling – this is one area of my life that I do not wing. I HATE being late. And I cringe when I have to tell someone “I don’t have time” (because I MAKE time for what matters). I am so blessed because my husband and kids are 10000% on board. We sit down weekly, go over calendars, plan meals and then prepare accordingly. This simple hour we spend planning has been a catalyst for a better life. I have so much less stress because I know (often weeks in advance) how much “free” time we have for family fun, training, date nights, and playing with friends. Or the opposite – when we have to be very stingy with anything “extra” because of prior obligations (like right now my daughter’s soccer season is starting but we are still in swim season!!). Of course things sometimes pop up … and some weeks there just doesn’t seem to be enough time, but in slowing down to plan, we’ve been able to see holes in the calendar and plug them in … we’ve been able to see when we need to enlist help (like paying for housekeeping when it’s necessary) or communicate to our coaches that we need a condensed program due to time restrictions. And sometimes it means working extra on the weekend and leaving earlier on a weekday.

—Because. If you’ve been stressed or think you need help with this area of your life, it requires evaluation. How far ahead do you make goals and plan how you will achieve them? Do you do a quick evaluation and re-adjust weekly? Is your family involved? Ask me for help if you need it💕

PS: buy yourself this mug! The updated version is here:

Really quick shameless plug for the seasonal RX bars

December 2, 2018December 2, 2018Leave a comment

If you have not tried the seasonal RX bars yet …. you MUST.

We eat RX bars because our nutritionist asked us to switch to them (I used to eat quest bars and Mike ate whatever was on sale at the grocery store).

Critics say that these bars are too high in carbs … so true, they are a bit higher in carbs than we used to eat, however, they are very simple, limited ingredients, and when we typically eat them, it’s in the afternoon on the way to the gym. The ingredients in the RX bars are readily available to us by the time we WOD … super clean.

RXBARs are whole food protein bars with just 6 to 8 whole food ingredients
No added sugar, no gluten, no soy, no dairy, no GMO, no B.S.
12g of egg white protein, 4g of fiber, 200 calories. Paleo-Friendly and Whole30 Compliant

Try them: https://amzn.to/2zyq0uP

How I Got Started = Move Part 1

November 22, 2018November 22, 2018Leave a comment

If you’ve read my “Journey” page – you will see this is what I have written about how I got started with exercise. Please realize, this is only PART of how I got started, but I am going to write a blog post about each arm that lead to success (Mindset, Menu, Move, My Tribe).

I made a commitment to start to move my body. Exercise seemed so out of reach for me, because my previous successful experience with exercise had only been through a $500 a month gym/personal trainer combination. But I decided to try. My sister sent me the DVD’s to do the 21-day fix through Beachbody and Autumn motivated me every morning to just hold on for 30 minutes. Then, I started walking my dogs. Even when it was raining (BTWs – pugs in raincoats are SUPER cute). Then Lizzy, who was then 13 years old, said she was going to take over as my personal trainer. We did our first race together. Then our second. And more. And my BFF Shae signed us up for our first Ashley Horner Transform You Challenge, and we started lifting weights in my garage. Which morphed into becoming a transformation challenge winner and an Ashley Horner ambassador, earning me 1,000s of Ashlete Sisters and friends from across the globe.

Move:

The very first step for me was in my living room with a dvd player and borrowed DVDs (which I have since lent out and they have come back and been lent out again multiple times). The DVDs were from the 21 day fix program, filled with positive motivation, compound whole body exercises using small dumbbell weights with focus on getting through the workout one minute at a time.

I will be very honest about this part of the process.

It was NOT pretty.

I struggled.

It HURT to get up and down off of the floor.

I felt BAD about myself.

I got MAD that I had let myself go. I used to be an athlete.

And I beat myself up on an almost daily basis in the very beginning.

BUT – in order to start – all I had to do was wake up 30 minutes earlier than normal. My sister kept bugging me. It was only 30 minutes. I had excuses and she had answers.

I had to convince myself that I had time.

I already took a shower before work. I already had the morning rush. So … if all I had to do to workout was get up 30 minutes earlier, go down some stairs and push a power button, I had to keep reminding myself, I had no excuse.

No more excuses

They say it takes 21 days to build a habit.

So, I set off for 21 days being my goal. Day after day, I would get up, do the DVD and then get ready for work. I followed what my sister (an avid beachbody coach at the time) encouraged me to … so, I downloaded a few fun graphic apps for my iPhone, worked on motivational sayings and took photos. I used the graphic apps, shared on Instagram and Facebook. I logged my progress. I posted a zillion positive affirmations to my social media. I reminded myself over and over that I could do this. I did not give up.

Slowly, I stopped beating myself up, and I started being proud.

First, I was proud when I could complete a set.

Then, I became more proud when I could use … then increase … the weight I was lifting.

Then even more proud when I saw comparison photos.

Supplementary to these 30 minute exercise DVDs was simply going outside for a walk.

I had two fat pugs and I decided for their health, and mine, we would walk.

At first, all my knees would handle would be around the block (maybe 400 meters?). But by this point … I wouldn’t let knee pain stop me (stubborn much?!?).

Then, I slowly built to a half mile, then a mile, then three. I would walk NO MATTER WHAT after dinner at night. Rain (put on a rain coat and go – and we even got the pugs raincoats). Darkness (put on a headlamp and a taser in your pocket). Exhausted (it’s only a few minutes out of your day and you owe it to yourself to do this before bed). Busy (when are you not busy?). Mom duties (Really? There’s a track where they practice soccer. You can walk round and round and round the soccer field the whole 90 minutes she’s at soccer listening to podcasts about science so that you’re ready for your next exam).

The walks turned into jogs. Then my daughter Lizzy decided that it was her time to be in charge of my “training” and that we were going to do a race. So, we signed up for a 10k. And we trained for it. And we finished it.

Corinne Can

Transformation Journey involving Mind, Body, Spirit and Finances | Helping others see that they can, too!