Good ol’ Boundaries

We talk about our core all the time in the fitness world. Strength in our core is responsible for stabilizing the rest of our body. When we build big, strong things, they can only be as strong as the structure on which they sit. The structure of our bodies is very important to how we handle load, move weight and build strength. Connecting to our middle, or our core is a huge part of connecting to ourselves. It is also incredibly important in how we live our lives.

As we dream, build family, build businesses and make choices it’s important to evaluate the structure on which our life site. The stuff that holds it all together. Do we have enough rest in our schedule? Do we have good lines of communication? Do we have time for the important relationships in our lives? Is resolving conflict a priority? Many times, the answer to one or many of these questions is ‘no’. So, what then? Cue… boundaries.

It’s a word that can carry a lot of emotion, trauma, judgement, embarrassment, shame, etc. We have all lived lives in which we have most likely said we’d adhere to a certain boundary and then talked ourselves out of it. Keeping work at work, keeping finances out of the bedroom, certain levels of physical intimacy while dating, keeping confidential information confidential, and the list goes on. I’m sure you have an example of yours that hits home as well, and many times the struggle we have with the limitation we have put in place for ourself stems from a simple root of rebellion. Moments get heated, thoughts run wild and time seems short so we decide that the limitation we put in place for our long term benefit is really just limiting us from meeting the need we have in the moment.

In this light, boundaries, or rules to live by can feel threatening or restricting. ‘I’m a grown ass woman, I do what I want’ kind of thinking. Or, I simply don’t feel like choosing to, fill in the blank, because, whatever reason makes sense at the time. But it is in these places of accountability, balance and saying ‘no’ that we truly find freedom. Living saying ‘yes’ out of obligation just fill our lives unnecessarily, and we end up captive to our commitments rather than enjoying a full life of choice and balance. In reality, a stable structure that keeps us accountable is kind and loving while the attitude of rebellion sabotages our moments and our future.

Please understand, I am not advocating for a rigid life with no flexibility and grace. Instead, I desire to bring to light the necessity of structure as the place where strength begins. Your life is important, and to live it fully and abundantly, you need something holding it up.

I challenge you to think about the places in your life that you have structure and think about the places that find yourself in the same places. Now, remember, not everything needs rules. A good place to start is thinking about 3-5 things that you value. Communication, relationship, exercise, family, dreaming, whatever! Then, consider the life you currently live. Do you make time for everything you want to have time for? Are you spending time doing other things you value less and sacrificing the moments you deeply desire? If you’re human, there’s a good chance that one (or more!) of your commitments could use some cleaning up. So, I give it some love! Say ‘no’ to something. Or… some of you might need to say ‘yes’ to the one little flame barely burning in your heart. Either way, change is hard and the road is most definitely not straight forward. Go in with grace, understanding and a newly calibrated compass pointing whatever ‘due north’ is for your life.

I bless you as you contemplate these ideas! May you learn to embrace the value of discipline, consistency and rhythms so that you can live the life you dream of.

Big hugs,

Tess Faust

When Life Throws Curve Balls

Have you ever experienced a time in your life when you felt invincible? A moment where you were juggling all the balls effortlessly, feeling like a true badass who could conquer anything that came your way? We've all been there, riding high on a wave of confidence and capability.

But then, life throws us a curveball, and suddenly, what once felt easy becomes incredibly challenging. It seems like the grace we once possessed has vanished, and we find ourselves questioning how we got to this point. It's in these moments that we must evaluate our circumstances and face the reality that change is necessary.

At times, it may feel like there is no way out, no solution in sight. But let me tell you, my friend, there is always a way. We may not see it immediately, but it's there, waiting to be discovered. It's during these times of uncertainty that we must tap into our inner resilience and find the strength to persevere.

So, how do we find a way when it feels like there is none? It starts with a mindset shift. Instead of focusing on the obstacles and limitations, we must shift our perspective and open ourselves up to new possibilities. It's about embracing change and being open to different paths that may lead us to where we want to be.

Finding a way also requires reflection and the willingness to ask questions. We must take a step back and evaluate our strengths, passions, and values. By understanding ourselves on a deeper level, we can identify the resources and support systems that will help us navigate the challenges ahead.

Additionally, seeking guidance from others can be instrumental in finding a way. Surrounding ourselves with mentors, friends, and loved ones who support and inspire us can provide valuable insights and perspectives. They can remind us of our capabilities and help us see opportunities that we may have overlooked.

Remember, finding a way is not a linear process. It's about being adaptable and willing to try new things. It may require taking risks, stepping out of our comfort zones, and embracing the unknown. But it's in these moments of uncertainty that we often discover our true potential and unearth hidden strengths.

As we navigate the complexities of life, let us remember that change is inevitable. It's how we respond to that change that defines our journey. So, my dear friends, let's embrace the challenges, believe in our ability to find a way, and support one another along the path to personal growth and fulfillment.

If you're currently facing a situation where finding a way feels impossible, know that you're not alone. Reach out to our community, share your story, and together, let's find the strength and inspiration to overcome any obstacle that comes our way.

Thank you for being a part of our community. Your resilience and willingness to embrace change inspire us all.

(((BIG SQUEEZE)))

Lu Crenshaw

secrets of the mundane

It’s easy to overlook the significance of our day-to-day routines. We often associate routine with monotony and boredom, and in doing so we fail to recognize the hidden gems they hold. Mundane activities hold the power to shape our character, build steady habits, and transform our lives in ways we may not even realize.

One of the most valuable benefits of day-to-day routines is the consistency and stability they provide. We search for both of these things in relationships with people and yet we overlook the value when they present themselves in our daily life. By following a set routine, we create a sense of order and structure in our lives, reducing stress and anxiety. When we know what to expect each day, we can approach our tasks with confidence and focus, leading to increased productivity and efficiency.

Repetitive activities form the foundation for building steady habits. When we consistently engage in certain tasks or behaviors, they become ingrained in our daily lives. Going to the gym, eating breakfast, drinking water, putting our keys where they go and making our bed are good examples of daily habits that provide structure and stability. Routines help us establish healthy habits that contribute to our growth and self-improvement. Over time, these habits become second nature, making it easier to achieve our goals.

I am finding that learning how to swim has brought me back to appreciating the routine of a practice. When training for my black belt it was nothing short of mundane. Week to week, year to year practicing the same kicks, blocks, punches and strikes over and over again. This established an appreciation for repetition and discipline that would ultimately pay off in the long run. The discipline created revealed the gifts of the mundane. I found joy in repeating sequences and getting them better and better. The byproduct was far beyond a short term disciplined routine but a life long lesson of how stability and consistency is important for building confidence and trust in my body. 

I challenge you to create a day-to-day disciplined routine. One that may start out not so fun but will eventually build your character and a sense of stability in our life. These traits are not only for you but are to be shared with those around you. The secrets of the mundane will be revealed to you as these become part of who you are. Start small, with one thing and build from there… You will be better for it! 

Much Love, 

Shantell

Mirror image

Hi there. I am here to simply tell a story and I pray there’s a little something in it for you.

We have a local coffee shop here in town that has a comfy couch and a few chairs surrounding a big coffee table. The entire top of this coffee table is a mirror. My little 10 month old and I frequent this establishment and often enjoy some time around this massive mirror. Standing next to this table, she has enough room to just get her head over enough to see her reflection. She smiles, claps her hands, hits the reflection in excitement, moves closer, moves farther away - just enjoying exploring what she can see of herself in the reflection. We spend time like this until her attention span wears thin.

Last week, however, she did something new. Each time she would see her reflection, after smiling and clapping with great joy, she would bend over and check to see if the person in the mirror was under the table. She continued like this with a curiosity that never ceased. She would enjoy the little girl waving back at her, laughing with her and smiling at her. Then, she would check again. Then, back to the shear joy of the experience of the mirror.

The whole time I was observing her, I was watching her learn. Watching her try new things. Watching her wonder where that girl was that kept smiling back at her. And I just kept thinking… do we ever look in the mirror and wonder where the woman looking back at us is? Or how she got here? Do we remember how we were when…? Do we dream about who we will be? Do we know who we are today? Are we who we expected to be? Are we wear we expected to be?

These are such good questions to ask now and then because subconscious unmet expectations can wreak havoc on our relationships and generally cause a disconnect between what ‘should’ be and what actually ‘is’.

Are there things you thought would be a part of your life today? Are there things about yourself you thought would be healed by now? Are there dreams you’ve let go or put on hold? Grab a mirror and allow yourself to ponder some of the above questions. Journal if that’s helpful for you! I love imaging all of us grown women peeking at our reflection and then looking for more of her. As much as it’s a bummer, we’ve all hidden parts of ourself to stay safe or belong at one time or another, so this could be really challenging for you! Go slow, be kind, and see what you see ;)

Big hugs,

Tess Faust

Embracing the pause

I hope you're doing well and finding some peace in your day. Today, I wanted to share a story that got me thinking about something important: the power of taking a pause in life. 

So, the other day, I was talking to my friends about someone's life being in "pods." But they totally misunderstood me and thought I said "pause." And you know what? It got me thinking about what a life in pause could mean. 

Now, here's what I realized, a life in pause is not a bad thing. It's actually a chance for us to slow down, reflect, and grow. In our crazy busy lives, we hardly ever give ourselves a break to step back and evaluate where we're heading. But let me tell you, it's so important.

When life hits the pause button, it's an opportunity to really think about what matters to us. It's a chance to reevaluate our goals, our passions, and the choices we're making. And most importantly, it's a time to focus on taking care of ourselves and finding our purpose and passion which unlocks the door to joy and meaning.

Now, what can we do during these pause moments? Here are a few ideas:

1. Make time for yourself: Seriously, set aside some moments in your day or week to just be. Whether it's going for a walk, meditating, or doing something you love, make sure you prioritize your own well-being.

2. Take a hard look at your life: Use this time to reflect on what's important to you. Are you living the life you truly want? If not, think about what changes you can make to get there.

3. Embrace the unknown: Yeah, I know, uncertainty can be scary. But trust me, it's also where all the magic happens. Embrace the unknown and have faith that this pause is leading you to something better.

Remember, a life in pause is not a sign of failure or a waste of time. It's actually a necessary part of finding our path and living a meaningful life. So, let's embrace the pause, my friend, and see where it takes us.

I'd love to hear your thoughts on this. How do you handle pauses in your own life? Have you learned anything valuable during these moments? Hit reply and let me know!

Take care and enjoy the pause,

Lu

once upon a time…

Once upon a time, in a small village nestled among rolling green hills, there lived a little girl named Lily. Lily was a bright and cheerful child, always finding joy in the simplest of things. However, there came a time when Lily's spirit seemed to dim, and a cloud of sadness and depression settled over her.

Lily couldn't quite pinpoint the reason for her to be feeling this way, but she yearned for someone who could understand and offer the encouragement she so desperately needed. One sunny day, while wandering through a nearby forest, Lily stumbled upon a clearing where a lone swing hung from a sturdy tree branch.

Lily approached the swing and hesitantly sat down. As she swayed back and forth, lost in her thoughts, a soft voice broke the silence. "Hello there," it said. Lily looked around but saw no one. She realized the voice was coming from the tree itself.

"I see you're feeling a bit down," the voice continued. "Would you like to share what's troubling you?"

Lily's eyes widened in surprise. She found herself pouring out her heart to the wise old tree. She spoke of her fears, her doubts, and the weight that seemed to burden her small shoulders. The tree listened attentively, its leaves rustling gently in the breeze.

After Lily finished speaking, the tree responded with words that touched her soul. "Dear Lily, life can be challenging at times, and it's okay to feel sad. But remember, just like the seasons change, so do our emotions. When we move away from these emotions we are quieting parts of our heart that help us see what is inside. Listen to what your body has to say and respond unapologetically. You have a strength within you that can overcome any darkness. Embrace the warmth of love and the support of those who care about you. Allow yourself to be seen by the ones who love you and know that your feelings are a great gift meant to be cherished and taken care of."

Lily felt a surge of hope and gratitude fill her heart. She thanked the wise tree for its kind words and promised to carry its wisdom with her always. As she left the clearing, Lily felt lighter, as if a weight had been lifted from her shoulders.

Days turned into weeks, and Lily applied the tree's wisdom to her life. She sought connection in the love of her family and friends, and she discovered the power of possibility and resilience. She did hard things and let those around her in on moments of feeling discontent. Slowly but surely, Lily's sadness began to fade, replaced by a renewed sense of joy and purpose.

Years passed, and Lily grew into a strong and compassionate young woman. She never forgot the tree that had offered her solace and encouragement in her time of need. To honor its wisdom, she planted a sapling in her garden, nurturing it with love and care.

And so, the little girl who once needed encouragement became the source of inspiration for others. Her story spread far and wide, reminding everyone that even in the darkest of times, a helping hand and a kind word can make all the difference.

This story of the little girl is a familiar one, isn’t it? Can you see yourself in her shoes? Can you relate to the first part of the story when she juggles her feelings of sadness and depression? These feelings bring on a sense of vulnerability when offered the chance to share how you are doing with those around you. Vulnerability is so healing and we need other people to do it.

Finding a community of people to surround yourself with can be the most healing thing you ever do. The moments of feeling naked and seen are worth it. The connection and friendships you discover can be life altering. You are worth the risk. You are worth the fight. Your life depends on it. 

Acknowledge whats going on inside of you. Say out loud how you are feeling… Even if at first it’s to a tree.

Much love,

Shantell

When we don’t know…

Think about it for a minute… what do you do when you don’t know? Does your chest get tight? Does your breathing become shallow? Do you hold your breath? Does your stomach tie itself in knots? Do you simply move on without addressing the uncertainty?I know that may seem like a silly question, but if we all actually look at ourselves in moments of uncertainty, we can learn a lot.

Uncertainty is vulnerable, as well as uncomfortable. It is also an incredible opportunity to learn, practice trust, engage curiosity and walk in humility.

I love having the answer. Absolutely love it. I love the lightbulb feeling as my gears turn and ultimately produce a solution or idea. I love putting pieces together and watching them click into place (literally and metaphorically). I love problem solving. I love searching and waiting for the one piece of information that completes a thought or makes something make sense. I love the feeling of trust in a relationship as it becomes a place where questions are asked and input is welcomed.

This is a great thing! I look at situations, problems and average scenes throughout the day analytically. Seeing the way things work and understanding further why they work (or fail) the way they do. Many times, I have solutions cycling through my mind because the scenario they were based on is either not my business or does not welcome by input. Thinking in this way is absolutely a skill. And absolutely hinders being able to see other perspectives on occasion.

Isn’t it true that we don’t know what we don’t know?

I have been inspired by the concept of feedback. We often receive feedback in work or school but said feedback spans many areas. What if we sought from trusted friends, coworkers and loved ones, the one single area in our lives that needs our attention? We’d have a focus. Something to be aware of that is consistent. And it’s just one thing.

I challenge you. Reach out to some people you know and love. A coworker, some close family, good friends. Give them permission to speak into your life in that way, and then see what comes of it. Understand that these areas are a part of the human experience. There isn’t a single person without room for growth. So, practice understanding, openness, compassion and curiosity when the temptation to judge and criticize arises.

This is a journey we are embarking on in out Life + Leadership Mentoring Group. If your interest is peaked and you’d like to know more, email hello@dropgym.com or check out this link! We meet once a week with a rad group of women from all over the world to pursue becoming the best version of ourselves, together. Hope to see you on the call!

Hugs,

Tess Faust

🧨 Embrace Boredom…WAIT, keep reading it gets better 😆

Today, I want to dive into a topic that holds immense importance for all of us – the beauty of boredom. Yes, you heard it right! Boredom can actually be a catalyst for personal growth and an avenue to improve overall health. Let's dive in together and discover the beauty of embracing moments of stillness and reflection, or shall I say, boredom.

Imagine this: our lives are like a whirlwind, constantly filled with tasks, responsibilities, and distractions. But here's the thing – allowing ourselves to experience boredom awakens two incredible networks within our minds: the focused or executive network (the go-getter mode) and the unfocused or default mode network (the dreamer mode). These networks work in harmony to enhance our concentration, creativity, and overall well-being.

The focused or executive network is like our trusted ally, helping us with focus, problem-solving, and decision-making abilities. We call upon this network when we're fully engaged in tasks such as work or pursuing our passions. Now, let's meet the unfocused or default mode network – our imaginative companion. This network activates when our minds wander, daydream, or simply relax. It's the gateway to self-reflection, imagination, and those awe-inspiring moments where new ideas are born.

But even more important, this state of boredom has been shown to help combat anxiety and depression. 

Ok Lu, so how do I be bored?  I’m in go mode so often I’m not even sure what it means to be bored anymore. 

 Here are a few tips to embrace boredom and unlock the brilliance within you:

1. Disconnect from technology: Picture yourself without screens, allowing your mind to wander freely and rediscover the joy of simple pleasures. Pay attention too when you go to pick up your phone, is it because you are bored and you don’t want to be anymore? 

2. Take a walk in nature: Let your feet guide you and your thoughts flow amidst the beauty of the natural world. 20 minutes outside 3x a week in some sort of nature can massively improve our overall health.  

3. Engage in mindful meditation: Find a quiet space, focus on your breath, and let your mind settle into a state of tranquility and self-awareness. Or, just let yourself lay there and stare at the ceiling.  

4. Practice journaling: Grab a pen and paper, and let your thoughts, dreams, and aspirations flow from your mind onto the pages, giving them wings to soar.

5. Embrace solitude: Spend time alone, free from distractions, and let your imagination roam freely. It's in these moments that true magic happens! On your drives when you’re alone in the car put you phone down, turn off the music and just be on your drive. 

6. Engage in creative activities: Paint, draw, write, dance, or express yourself creatively in any way that sparks joy. Let your mind wander and discover new realms of inspiration.

7. Practice mindfulness: Leave the past and future behind, and fully immerse yourself in the present moment, finding peace and clarity in the here and now.

8. Embrace silence: Seek moments of quiet throughout your day, allowing your mind to recharge, find stillness, and prepare for the next chapter of your journey.

9. Give yourself permission to do nothing: Sometimes, the greatest productivity comes from simply being. Grant yourself the freedom to rest, rejuvenate, and let your mind wander without any expectations.

Now, let's shift gears and talk about something truly exciting! Imagine an event that celebrates self-reflection, empowerment, and personal growth – an event specially designed for women like you. SHIFT – a transformative experience that will take you on a journey of self-discovery, release, and renewal. This inspiring event will guide you towards a deeper understanding of yourself, ignite your inner spark, and empower you to live a life of fullness. 

At SHIFT, you'll have the opportunity to explore the power of boredom and embrace moments of stillness and reflection. Through captivating conversations, guided teachings, and intentional movement, you'll tap into your inner wisdom, connect with like-minded women, and unlock the limitless potential within you.

Don't let this opportunity slip away! Join us at SHIFT and embark on a journey that will leave you feeling inspired, empowered, and ready to conquer the world. Surround yourself with an incredible community of women who are on a similar path, and together, you'll unleash your true potential.

Remember, life is a magnificent adventure, and embracing moments of boredom can lead to profound self-discovery and personal growth. So, my friend, embrace the power of stillness, nurture your creativity, and unlock the brilliance that resides within you.

Wishing you a week filled with moments of utter boredom 😉.

(((BIG SQUEEZE)))

Lu Crenshaw 

Pinky Promise?!

You know when you say you’re going to do something and then you don’t do it? Ok, how about this, you know when someone else says they are going to do something, and they don’t do it? How do you feel? Is there a difference in the way you feel? If you had to pick, are you more frustrated with the person, or your self?

Either way, empty promises are the pits. They don’t feel good in any way. If you were to ask me why I don’t keep my promises I would say, “I do.” If I’m unable to fulfill I would say, “I ran out of time.” Or something similar like, “I got busy! The garbage man came early, I had to run outside in my JP’s and almost missed him. Then when I was out there I tripped over the curb, stubbed my toe, and you know how I get when I stub my toe and by that time I had to go work.” I can give you more example that are just short of entertaining but you could bet they’d be both convincing and excusable.  But at the end of the day, there still is an unfulfilled promise. And you over explaining ourself isn’t making you more reliable. 

Now, I’m using the word promise. For some, this is a BIG deal. The word promise comes with a pinky, blood and spit in a ceremonial handshake. That is a form of it, yes. But the other, your word, is just as important. Did you say you were going to do it? Then do it. If you cant do it, don’t say you will.  Easier said than done, right. Life can, indeed, get in the way. Here is what I’ve found…

We say things we don’t mean because of a few reasons:

1 - We are afraid to say no or what we really think. (Conflict)

2 - We want people to like us.

3 - We don’t know what our responsibilities are and therefore feel like its our job to fulfill the need presented. 

4 - We don’t value the outcome or haven’t established the value upon fulfillment.

Unfulfilled promises lead to distrust. You become unreliable and therefore people question if you can come through for them. Now, let’s leave other people out of this for a second and talk about you. How about you to you. Let’s not worry about how your unfulfilled promises make other people feel, how about when you don’t keep your word… to yourself? Like, saying you’re not going to push the snooze button and then, you do. Or does this sound familiar, I’m going to start putting my clothes away and stop dropping them on the floor in my bedroom? It’s the little things (promises) that go unfulfilled that lead us to lack confidence and trust in ourselves ultimately building a castle self doubt.

Here are a few tips to use when adjusting the little things:

Use the word ‘instead’ rather than ‘not’ or ‘stop’. It’s a word that implies action and indicates a replacement rather than building the relationship of “good” and “bad”. For example, “instead of putting my clothes on the floor, I am going to hang my clothes up.” Or, “instead of pushing the snooze twice, I am going to push it once.” You are stating, strongly, what you are going to do. 

Before saying the ‘promise’ out loud, decide whether it’s something you really want to do… OR are you just wanting it to be done? Interesting difference, right? Are you just complaining? Because the moaning and groaning we are really complaining about is

…are you ready for this…ourselves. We are complaining about ourselves to ourselves. And guess what, we are listening. 

If you are unable to do these little things or keep these promises, it’s often its an indicator that we are overloaded and need to delegate. I’m not talking about delegating your responsibility to take care of yourself I’m talking about the things that are filling your schedule, taking your time or “getting in the way” of taking care of yourself. We can also look at the steps above to investigate further.

It’s the little things in our daily routines that we decide we are going to change and then change our minds when push comes to shove because it “doesn’t really matter” that leaves us with a negative opinion of ourselves. Our opinion of ourself, in my opinion, the most important of them all. Having a shallow or negative opinion of ourselves, I believe, leads us to needing to prove ourselves to others and ultimately ourselves. We want proof for things we question. Do I trust this person enough to invest in? Are they reliable? Are they who they say they are? Are we? 

Just because we can doesn’t mean we need to. Just because we don’t want to doesn’t mean we shouldn’t. Build trust in yourself, invest in you. You are worthy of trust. Start keeping those promises and living more confidently. I hope this was a helpful perspective for you! Remember, you will fail to keep these promises from time to time and thats ok. Give yourself some grace and adjust when you need to adjust. I’d love to hear about your promises! When you see me, please share them with me!

Much love,

Shantell

Not just any floor... the pelvic floor

Peeing while exercising isn't just for women who have had babies... anyone can experience pelvic floor dysfunction. I said it! There's nothing wrong with you if this is your experience! While a little leakage after having babies seems is common place for women, pregnancy and birth are actually only two of the factors contributing to the function of the pelvic floor musculature. Stress, lack of connection, unbalanced muscle development and trauma are all factors as well. If this is you, if might seem like you'll never run or jump rope again. However, I am here to provide a basic understanding of this crucial part of our female body and give you a simple tool to begin the process of connection and healing. Because, if everyone can experience dysfunction, then there is also potential for everyone to have a flexible, well toned, functioning pelvic floor as well.

At the foundation, the pelvic floor helps support the pelvic organs: the bladder, the rectum, and the uterus. Failure to do so is called 'pelvic organ prolapse'. It plays a role in urinary continence as we mentioned above, so that we can cough, run and jump without needing new undies!  Pelvis and spine stabilization are a couple other roles. And, in the event of birth, these muscles yield to allow baby to pass through the birth canal while providing an 'ejection' reflex to ultimately push baby out. 

In addition to supporting movement, the pelvic floor works in tandem with the diaphragm, transverse abdominis and multifidus (core 4) to assist in breathing and maintaining intra-abdominal pressure. That's a lot of jobs, and without too many specifics, it's enough reason to care about the pelvic floor and invest in the well being of our own. A well connected and functioning pelvic floor requires tone, strength, endurance and timing.

So, as we look at some examples, remember that not all dysfunction is caused by the same thing. Meaning, not all dysfunction has the same solution. Meaning Kegels aren't for everyone. There are, however, some movements I'll talk about that are or everyone.

Across the board, the pelvic floor has... let's say... different 'personalities'.

First we have the 'beach bum'. As you can imagine, this one doesn't do much of anything. The tissue is long and lax and would be categorized as hypotonic (low tone). Depending on connection prior to pregnancy, this can be the result of birth and if left untreated, can lead to incontinence, prolapse and/or pain. Kegels would help here!

Another possible personality is the 'gym rat'. Tight, hypertonic (contracted), and the muscles are short. Stiff and rigid. Even though the muscles are tight, this pelvic floor has no power and poor timing. This is also cause for incontinence. Pelvic pain and pain during intercourse are common of this type of pelvic floor. As you can imagine, Kegels wouldn't help this situation.

The goal, just like with any muscle in the body, is to have a nice balance of tone, strength, endurance and timing. This personality is the 'little gymnast'. Able to support anything from the demands of daily life and our pelvic organs while jumping to an entire baby from conception to birth. 

These things don't change overnight, or even within a week. However, there are simple things we can do to begin to engage the pelvic floor muscles whether they are too tight or too loose. Just remember, as you practice turning these muscles on and off, go slowly. Ease into it, ease off of it. 

Start with breathing. All of this will be in your nose and out of your nose. 

Basic Breath
Lay on your back with your knees bent, feet hip width apart. Place your hands on your abdomen. Inhale deep into your entire being. Fill your lungs in every direction, breath into your back, your belly and your sides. Exhale slowly and feel your body deflate. As you continue to breath in this manner, relax your pelvic floor on the inhale, and pull steadily and slowly up and in as you exhale. Remember, we are learning and connecting. Continue for 10 breaths.

Glute Floor Bridge
If you're getting the hang of it, add a little glute floor bridge. Squeeze your glutes together and raise your hips off the ground as you exhale. Now, keep your glutes tight and inhale as you lower your hips. Stop when your breath stops. Then, exhale, keeping your glutes tight, and pull gently up and in as you raise your hips again. Go at the pace of your breath, nice and slow. Complete 10 repetitions. 

There are many more things we can do to improve pelvic floor health, but these are the building blocks to not only pelvic floor connection, but connection to ourselves. Do them as often as you like as many times per day as you like. 

And, stay tuned for our Pregnancy, Postpartum and Pelvic Floor class coming soon!!

Big hugs,
Tess

Break is over. Put the cigarette down.

I was laying on my back, my feet up in the air… (I bet I have your attention? Lol) …my feet, on a leg press. I was staring up at the ceiling listening to 90s hip hop deciding if I really wanted to work ‘that’ hard today. The thought, “why am I doing this?” came into my head. It was in that moment when I heard, “the break is over.” What. Who are you? And what do you want with me?! Break. *flash back to working in the restaurant bizz where there were cigarette breaks* What break?! I’m not on a break. Or, am I?

I don’t feel like we want to stop doing good or healthy things for ourselves it just happens over time. And for some, maybe it happens in a second. We get busy. We’re tired. We get hurt. We change jobs. We have babies. We get married. Lots of things happen that can change the rhythms of our routine and leave us feeling stressed about taking care of our bodies. Regardless of how it happens, it does. We get used to skipping days at the gym and throwing the baby out with the bath water with our diet. Doing less starts to became the norm and bada bing, bada boom, Bobs your uncle. If you’re reading this, you’re familiar with my passion for health and fitness. I know the benefits and yet, I still go on break for far too long. 

I have started a little practice that I’d like to pass on to you and see if it helps with awareness and ‘attaches your action’. I believe, part of keeping moving in a sustainable direction or towards a goal is first, believing you can do it. It takes confidence to know you can do the hard thing. So, wouldn’t you say that building your confidence is important? Yes. I would too. Now how the heck do we do that?! Ok, here’s the secret, are you ready… start keeping promises to yourself. Start, keeping, promises, to yourself. Failure to keep promises to yourself leads to a false sense of self and a lack in confidence. 

It’s the things we tell to ourselves, inside of us, without the need to proclaim it to the world on social media or even to your spouse that matter. You tell YOURSELF you’re going to do it, and then…YOU SHOW UP. Show up for YOU. No one else but you. Start off really little. Like really, really little. It’s as simple as pushing the snooze only ONCE. Putting your sunglasses back where they go. Or drinking a glass of water in the morning! Build your confidence. Start making promises to yourself…and keep them. Your word matters. Stop saying things you don’t mean and do what you say. 

The break is over my friends. Put the cigarette out and get back in there… Your future self is waiting to reap the benefits of your promises. 

CHEERS to 2024!! Have a Merry Christmas!!

Much love,

Shantell

Mountains

We had had a full, wonderful day. I got Lilah to sleep and am standing in the kitchen when my hubby returns from a game night with the boys. I look at him and just start sobbing. He holds me as I just speak with no filter about my sadness, hurt, anger, frustration, heartbreak and everything in between. This soliloquy of the ups and downs of motherhood ends with me saying, “And it’s just so dumb because I’ve proven over and over I can do this!”

That statement made me pause in that moment and think about challenges. Things we face daily. Things we avoid. Things that can wait til another day. And I wondered, how often do we stop, redirect and avoid not only because it’s hard…. but because if we are successful., then we are accountable to more than we were before. And there are some days I wish I couldn’t so someone else would. But, I know I can… it’s just hard.

So, as we begin to close out a year and start a new one… think about the things you love to do and love to avoid. Why is that? Look at these places with open eyes, a gentle spirit and without judgement. Allow yourself to appreciate the mountain and acknowledge why it’s so intimidating. Then, choose one of these things to take on. Why is it so scary? What do you lose/gain from beginning to climb? Get to know yourself in this space!

My hope is that you can continue the adventure of life knowing yourself just a little better.

Hugs,

Tess Faust

Can I tell you a story?

Today, I want to share with you some truly inspiring stories that have emerged from our SHIFT events. These testimonials are not meant to be sales pitches, but rather to offer hope to those who may find solace and inspiration in the experiences of others.

SHIFT, our two-day event dedicated to reflecting on our stories, releasing pain, and reviving our souls, has been a catalyst for incredible transformations. It is my sincere belief that by sharing these testimonials, we can ignite a spark of hope in the hearts of women who may be struggling or know someone who could benefit from our community.

Story #1: One remarkable woman, who had relied on sleeping pills for fifteen long years, experienced a profound shift in her life after attending our SHIFT event. That night, she slept soundly without any medication, and this positive change continued. The event helped her embrace a new path towards restful sleep, leading her to eventually wean off the medication completely. This story serves as a beacon of hope for those who are desperately seeking relief from sleepless nights.

Story #2: During a moment of profound silence at SHIFT, I spoke about how our perception of discipline can impact our health. At that moment, a courageous woman who had been struggling to get pregnant for 10 YEARS stood up and allowed herself to release a scream, liberating her from the shackles of repressed emotions. Just one month later, she shared the joyous news of her pregnancy and has since had another child. This powerful example highlights the connection between emotional expression and our overall well-being, particularly in the realm of fertility and carrying life. 

Story #3: Several women have expressed that their sexual desire and satisfaction have significantly increased since participating in SHIFT. When we feel safe and connected within our bodies, the barriers that hinder our pleasure dissolve. By cultivating confidence and security in our physical selves, we create a foundation for improved performance in all areas of life. This newfound confidence extends beyond the bedroom, empowering us to fully embrace our authentic selves.

These stories are just a glimpse of the profound transformations that have taken place within our community. They remind us that hope, when nurtured, can inspire action, leading to positive change that ripples through our world and the lives of those around us.

Now, I invite you to take a moment and imagine what a similar transformation could mean for you. How would it feel to break free from the chains that bind you? To awaken your true potential and embrace a life filled with joy, purpose, and vitality?

If these testimonials have touched your heart and ignited a desire for change, I urge you to seize the opportunity to attend our upcoming SHIFT on February 23rd and 24th. Spaces are limited, and one-third of the spots have already been claimed. This event is a rare occasion, as we only host two of them each year. Don't wait to take the leap towards a brighter future.

To register and secure your spot, visit www.dropgym.com/shift. Prepare to embark on a journey of self-discovery, surrounded by a supportive community of women who are ready to uplift and empower one another. Remember, change begins with a single step, and this could be the transformational experience you've been waiting for.

Thank you for being a part of our remarkable community. Together, we can create a world where hope, healing, and personal growth thrive.

(((BIG SQUEEZE))),

Lu Crenshaw 

That drawer, yea you know the one I’m talkin' about...

Do we all have ‘that’ drawer in the kitchen, or is it just me? The one I turn to when I need of super glue, paper clip or a charger to the one thing that I haven’t used in years and it’s inevitably, dead. The drawer filled with promise. The friend you reach to when you’re in need of that ‘one thing’. The friend you can call on when you’re in a bind and are positive they will have something to offer. A stamp for an envelope or a cure for a headache. A quarter to call someone who cares or a rubber band stained with asparagus juice. Nails the size of toothpicks are scattered around the calculator you still have from the 3rd grade and the piece of gum you are surly going to stick in your mouth. If you don’t find what you’re looking for you’re guaranteed to find a twist tie or 500! As you dig deeper a “MO%$#@ FU#@%&” sharp prick greets you from a little something you just can’t seem to find again. You proceed with caution as you continue to search for whatever it was you seemed to be looking for, all the while not throwing a single thing away. On attempting to close the drawer, you place your hands over the heap of ‘junk’ and begin to shake and shift its contents to settle into their new up turned placements in the drawer.

You see, I’m a firm believer in the ‘junk’ drawer. It feels like hope to me. Yes, I just said, the junk drawer, feels like hope to me. Silly I know but think about it! It offers up more possibilities than you would rationally consider. Discovering new things, old things and new uses for old things. The assumption that we need to know exactly what is on the other side before we take a step forward keeps us without the need for hope. What’s so bad with ‘not knowing’ anyway? If you did know everything, there would be no adventure. Sure, if you did, it would save time and you would avoid pain and heartache along the way. You wouldn’t make mistakes and ya know what, it would be so incredibly boring. Without the pain and heartache you wouldn’t have the pleasure and delight that life brings. A successful life is not one that avoids loss, pain and suffering. It’s one that sees both sides of the coin.

So instead, live your life as if you are inside of a junk drawer. Acknowledging the endless possibilities all around. It’s beautiful, messy and clustered, with sticky and unexpected pricks along the way. You may find what you’re looking for, you may not. And thats ok. The drawer isn’t the end…

Much love,

Shantell

Ornaments of Our Lives

As I sit here next to our freshly chopped Christmas tree, I find myself thinking about heritage. There are ornaments spanning four generations old adorning the branches, and with them questions. memories and observations. Was Christmas a joyous time for grandma? What about her mom? Did grandpa join in? Were there traditions that stopped prior to me? And the list goes on.

I wonder these things because these ornaments (paired with being a new mama) remind me that as we go through life, we, too, become adorned with mementoes of various experiences. Some wonderful, some horrific, some fun and some we wish we could relive over and over again.

As the holidays are here and festivities are reaching their peak, I think about choice. I think about exchange. I think about the reality of “if this… then…”. If I buy things I don’t need, we have less to give. If I take Lilah out at 2pm, she’ll mess up her nap. Simple cause and effect. Now let’s bring it back to the original analogy. If I keep this ornament, there’s not room for a new one. The branch droops as I try to hang it anyway and it’s clear the tree has reached it’s capacity.

When we reach our capacity, we don’t necessarily look like a tree with saggy branches, but we might look distant, disconnected, frantic, or overwhelmed. We, like the branches of a tree, can continue to ‘hold’ things past a place of comfort and beauty… we just don’t do it well. We are caught in the tension of having limitations and not wanting to miss out, disappoint someone or just say no.

My husband and I have said some “no’s”, we have chosen intentional things, and are able to be present in these choices with each other and our sweet little girl. There’s room for spontaneity as well as rest. And we miss some things, And that’s okay. Though… it didn’t feel okay at first. It was actually incredibly uncomfortable to find our true capacity and is often still uncomfortable to embrace it. Worth it every time though ;)

If you think about your life, are there any areas that feel unmanageable? Are they areas that need a new approach/hard conversation or are they places that aren’t for right now? Where in your life are you truly choosing the things you do?

Big hugs,
Tess Faust

Girl, Go To Bed...

It’s 9pm and I’m sitting scrolling through the gram on my phone…

Silly videos of kids falling asleep in their food. Someone doing something very stupid while drunk. Hilarious memes about online dating and attempting to find Mr. Right. Then “those” videos that pop up and I end up in a rabbit hole about things in the world I’m not sure my heart was designed to handle on this scale and frequency.

Now, I’m wondering if I need to build a bunker for WWIII or if I should keep building my business?!?! It’s now 9:30 and I should be asleep. Instead I’m walking upstairs to my room in the dark with nothing but my phone to light my way. I may continue to scroll so I can be a little bit more “informed” before I attempt to lay my head down to sleep with phone on my nightstand. I will brush my teeth, wash my face, crawl into bed and probably continue to scroll until my eyelids are too heavy to hold open.

I wake up the next morning to the data that Opal (my Oura Ring) collected for me during the night and it shows my deep sleep was low as was my REM. It took me a long time to fall asleep and there was a lot of restlessness and movement during the night. I can feel upon waking…I’m dragging, it’s 4:45am and it’s time to do this day.

Ya’ll this is NO way to prepare for sleep. I made a post on Friday (click here) about the secret sauce for overall health and it isn’t diet and exercise. IT’S SLEEP. Sleep is the game changer, the change maker, the key to unlocking health, muscle growth, fat loss, increased energy, increased libido, and OPTIMAL health.

I NEEDED TO SNAP OUT OF MY ROUTINE. It was great timing, I had a meeting with a health coach a couple of days after this realization. We got to talk about this…Yep you heard that right, as a health coach I’ve got coaches and mentors!

We came up with a plan for me to better prepare for bed and find the time to process my day. Let me share with you my new bedtime routine that is changing the game for me and I’m LOVING it. I’m going to give it to you for FREE. Ready?

Start making tea about 45-60 minutes before my bedtime. This helps cue my body, mind and heart that it’s time to start winding down.

Start turning off all the overhead lights, turn on lamps and smaller lights to again getting the body ready for sleep.

When the tea is ready, the phone is done. Text messages have been wrapped up, phone is off. Plug the phone in either downstairs or in the bathroom. Put it in another room. You don’t need your phone for an alarm clock…go buy one. This is one that I love: click here

Take my tea to my bathroom and wash my face, brush my teeth and the pre-bed things.

Jammies on. Well sometimes I put my jammies on first…hee hee

Crawl into bed with my journal to process the day or a book. If you don’t love doing these activities in bed, create a little space that’s dim and cozy.

Spend some time reading and/or journaling. Getting your thoughts out at the end of the day can be a really helpful way to get your mental state to match your physical state. This way your body that is ready to go to sleep has a mind that isn’t racing and your body can settle.

Breathwork is a very helpful tool as you settle into bed for sleep. Tea is done, your mind is quiet and you’re ready to go to sleep. Here are two helpful breath patterns you can use to drift off to sleep. Option 1 is great for everyone but can be helpful for those just starting to work with your breath. Option 2 is a little bit longer retentions and exhales which for some can feel like too much but is a great way to drift off to sleep.

Option 1: Inhale for 2 seconds - Hold for 2 seconds - Exhale for 4 seconds

Option 2: Inhale for 4 seconds - Hold for 7 seconds - Exhale for 8 seconds

Repeat the next night.

Many of you are parents and you know the importance of your children going to bed on time and getting enough sleep. This need does not change as we age. We need sleep at every stage of life!

If you feel like you’re at a loss with your health and you aren’t sure where to start, start here and watch other habits and rhythms fall into place. If you need more help reach out all of our coaches are well equipped to help you create some simple action plans to improve your health. Hello@dropgym.com is a great place to find us.

Hope

Hope. Are you there? Can you hear me? The idea of you has me perplexed. How can we be friends if we’ve never met? People talk about you as if you are someone we all know, and yet hopelessness is all around.  I’m told your heart is for me but I often feel forgotten about.  Hope where are? Who are you? 

Hope. How do you speak to her? Is she a friend you’ve known your whole life or is she simply the check out lady at the local supermarket? Do you wander through the woods looking for her or is she the dove cooing at sunrise on the back porch? Do you sleep next to her or is she only let in when she gives you what you want? Is she the one in charge or is she waiting in the unemployment line? Is she the first one to show up or the last one to leave? Does she laugh when she is scared or cry when she laughs? Who is this mystery woman?

I have often been perplexed by her… She in the one everyone talked about with such conviction. She is easy to access and yet not easy. She doesn’t have a phone number and is waiting for marriage. She is not a one night stand but the one you marry. She is committed and honoring and yet rowdy and unpredictable.

Hope simply reveals what is already there and offers something better.  

She has an undeniable influence that will leave you feeling full and able to love.  She provides you with the opportunity to contemplate what it is you really want and then turns around and instills courage to take action in getting it. She ignites an unwavering desire deep in the bones that leaves you more present and engaged in life.  She erects a posture of confidence and stimulates deep trust in self. She removes any guarantee and only lets truth in. Hope is the posture of desire. Hope is your conversation with the future. A conversation you, have to start.

Is she to be trusted? That is a choice most struggle with. They confuse wishing with hoping. They do nothing because they are waiting for the wish to come true. Here’s the thing, Hope, she is life. Things in life disappoint, but hope, no, she doesn’t disappoint. She keeps you engaged even when you feel like giving up. 

Hope is to desire. To feel the expectation of wanting something to happen. Hope is your superpower.  

If you want to get to know hope better, you must spend time with her. Learning to trust the desire in your heart and to open it up to the possibility of good. Hope is not blind to the reality of how long you’ve been waiting… She is well aware of how long you’ve been waiting. She is not making you wait, she is with you while you are…

Who is Hope to you?

I hope ;) you enjoyed this as much as I did!

Much love,

Shantell

Cheap Seats

I began playing basketball in 5th grade. And I was horrible. Totally confused by the rules and plays and where to shoot the ball and even how to get the ball up high enough to make a shot. Thankfully, my dad bought a basketball hoop and I practiced in the driveway rain or shine. The boys let me play at recess with them and I came into 6th grade believing I was going to one day play DI college basketball. My parents were my biggest support and cheerleaders and signed me up for skills camps & travel teams. We fundraised when necessary and ball was life!

I say this to highlight the idea of being coachable. That is what I was told at every camp. “Coaches want someone who is coachable.”

TOTALLY. Yes, be flexible. Be able to receive criticism and adjust. A coach leads the team, cares for its best interest and is with the team in the ugly and the moments of celebration!

However, I am from a small town and was born to two very well known parents. I quickly became someone most people knew of. AND someone everyone had an opinion about. I played well, they were ecstatic! Newspapers were handed to me throughout the day for my keepsake box. We lost… then came the input, ideas and ‘coaching’. By this time I had learned subconsciously that every coach wanted something different, as did every spectator. Still young and wanting to please everyone, I didn’t know how to separate it! I would get so frustrated and my narrative turned to ‘I can’t do what they’re saying! Don’t they get it! They’re not out there’ rather than being able to smile and let it go.

And here I am, 11 years later as a new mama. Guess what! Everyone has an opinion. The difference between then and now is being able to identify those in the cheap seats, and those whose counsel I have invited and asked for. AND even then, being comfortable in the fact that I have the final say. My identity is not threatened, my relationships are not threatened.

So, this is a celebration post! Of growth and encouragement. Even back then, I knew that they weren’t out there on the court with me, and yet I didn’t have the ability to understand that that was enough in itself to disqualify their input. Now with that understanding and a HUGE increase in trust in myself, I honor who I have been in uncertainty and celebrate the ability to be certain, draw safe boundaries and go forth knowing I’m the one for the job.

Are there areas in your life that you see a pattern in the way you respond? In the way you handle situations? How much do you allow those in the cheap seats to affect your confidence/decisions/attitude/personal value?

Take some time to reflect! There is potential for all of us to celebrate these moments of doing something different together!

Big Hugs,

Tess Faust

Growing Pains

We’ve heard about it our whole lives. Our knees hurt in middle school as we grew inches over a summer. We turned 16 and drove away with responsibility we couldn’t fully comprehend overnight. Physical growth is inevitable. The kind of growth that changes us as a person though… that becomes a choice as we age.

As many of you know, we have a sweet six month old named Lilah and she is growing and changing daily. She discovers with wonder new textures, new sounds, and her new abilities. It’s got me thinking about what life will look like as she grows… and what motherhood will look like as she grows. She will continue to change, whicih will require me to continue to change. But, there will be parts of us that will also begin to mature. Things that don’t feel so new, but that have some roots and There is so much fresh growth in this little being and I just keep remembering… everything she will ever need is inside of her! And once she grows, she can then mature.

There is a huge amount of focus on growth, on learning new things and learning how to better approach life. And its SO important. Every so often though, we need to take some time to sit; to marinate. In all reality, to mature. I went through about three years of learning things daily, whether they were about the body, the world or about myself and that was massively important. And with pregnancy and the birth of Lilah, I had lots of time and opportunity to marinate in those things. I now experience myself in moments putting into practice these things I learned before. They have turned from knowledge to a piece of who I am and now new things are like seedlings in my life. Needing water and nurture as they begin to grow.

All that to say, we can always learn new things and always grow. In all of it - especially the sticky stuff - there is no substitute for time. Time allows the subtle beauty to emerge from all the tears and cracks created by growth.

I encourage you to take a look at where you are in this little saga. Where have you grown to a place of maturity? Where can you see your life bearing fruit? And, which places are little seedlings just growing their first branches?

This is good perspective to have because it helps us understand the places that we have earned fruit, and those branches that haven’t weathered their first winter yet. Be kind to those little seedlings. Give them love, nourishment and compassion. They’ll have their moment too.

Big hugs,
Tess Faust

Coming back to self

I’m frazzled.

I’m in a spiral.

I’m overwhelmed.

I’m not sure how to fix the problem.

I’m about to quit.

I’m about to blow my top.

Me: “I don’t know how to get out of this.”  

Shantell: “I’m not sure how to help you, other than just being here.” 

Sounds dramatic but it’s not really.  I was golfing.  

The first 9 holes were horrendous, frustrating, embarrassing and I had just paid to play 9 more holes. 

So I did the only other thing I could think to do.  Inhale for 5 seconds, exhale for 5 seconds, in for 5, out for 5 for about 5 or 6 cycles and I immediately get everything in side of me settle.  

Boy, I wish I would have tried that 2.5 hours ago.  Better late than never I guess, right?!?

I teach this stuff all the time but even in my overwhelm I can forget.

At the end of the round Shantell looks at me and says, “Way to come back to yourself buddy.”  

That’s exactly what needed to happen, to come back to me, not worry about the last shot, the next one, not the ball or my club, not the people behind me, nor in front of me, not the score, just me.  

So next time you’re feeling overwhelmed, stressed, anxious, panicked, irritated, just try to come back to your breath and see what happens.  

Create a coherent breath, let the length of in the inhale match the exhale or let the exhale be longer than the inhale.  It will help lower your heart rate and help you come back to you.  

I constantly remind myself that I have more power than I think I do.  I have to power and the responsibility to respond and act instead of react.  

The same power that lives in me, lives in you.