Training Season
I really want chickens. I want to walk out and collect the eggs each morning. I want to feed them our vegetable scraps rather than throwing them away.We are on a journey to be present and more connected to where our food comes from and chickens feel like a really practical next step. BUT, I have never once taken care of an animal. Let alone a chicken! When I make up my mind to do something, I do it. Starting is no problem for me. However, I occasionally struggle with follow through... mostly in yard/garden related tasks.
With that said, I am blessed to be married to a patient, honest, kind man who has been clear about what this will take. Chickens need care, they are dirty, their coop needs to be cleaned, they might get sick, an animal could attack them, and the list goes on. Now understand, this wonderful man also takes care of the majority of cleaning at our house, as well as the more grungy tasks. And, in the three times I’ve attempted a garden, he has ended up taking care of it. And plants aren’t even half as demanding as live animals! The bottom line is I do not yet have the discipline required to care for chickens.
I have however put some practices in place to get ready by spring. Little daily choices to remind myself I am responsible and that I can show up when I’d rather not. Specific chores, specific tasks, things that don’t get done if I’m not the one to do them. These little daily tasks bring structure and discipline to my approach to home, as well as silencing the voices that tell me all the reasons I could do something more fun.
As I choose to create new habits in my life and contribute a little differently to my home/marriage, I am actually building a new and deeper trust with myself. Trust that I will complete the task no matter how unpleasant, regardless of the circumstances of the day. I know that I can be relied on even when things are a little wild. These little habits create conflict within me each time I decide to complete my list, but each time I say yes I am refining that part of me that likes to use justification and excuses to avoid something I’d rather not do. And let me tell you, there's some very convincing excuses now that we have a 6 month old baby!
Throughout our lives we have billions of choices to make, answers to give, and directions to walk and each of them are an opportunity to walk toward the life we dream of. So I challenge you! Join me in preparing for something you desire!
What is something you would like to work towards?
Are you the person you need to be in order to be successful? If not, what are some little ways you can learn the skills you need in order to be successful?
Enjoy the journey! Stay tuned for chick updates!
Hugs,
Tess Faust
Embrace the Discomfort
Are you ready to take your fitness journey to new heights? Today, we want to introduce you to a powerful concept we embrace here at dropgym: using movement to prepare ourselves for discomfort in all areas of life. By pushing our limits in the gym, we can unlock our inner strength and resilience, ensuring we're prepared to face any challenge that comes our way. Let's dive in!
At dropgym, we believe in the transformative power of movement. It's not just about getting fit; it's about engaging discomfort head-on and using it as a catalyst for personal growth. We understand that life can throw unexpected curveballs at us, and by training ourselves to embrace discomfort in the gym, we become better equipped to handle real-life challenges.
Think about it. When you're in the midst of a tough workout, pushing through those challenging burpees or holding that plank just a few seconds longer, you're experiencing pain and resistance. Pain is the physical discomfort we feel, the burning muscles, the pounding heart, and the heavy breathing. It's a natural response to exertion and pushing our bodies to the limit.
However, there's a distinction between pain and suffering. Pain is temporary, a momentary sensation that subsides once we stop the activity causing it. Suffering, on the other hand, is the mental and emotional resistance we create around the pain. It's the stories we tell ourselves, the self-doubt, and the desire to escape the discomfort.
By embracing discomfort through movement, we train ourselves not to amplify pain into suffering. We learn to acknowledge pain as a necessary part of growth and challenge ourselves to push through it. We develop mental fortitude and resilience, refusing to let discomfort break our spirit or hinder our progress.
This concept is at the core of what we do here. We don't just focus on physical fitness; we're committed to helping you build mental and emotional resilience too. By pushing your limits within the safe and supportive environment of our gym, you develop the mindset and skills necessary to overcome obstacles in all aspects of life.
By engaging discomfort through movement, we train ourselves to stay calm under pressure, to trust in our abilities, and to persevere when things get tough. We become familiar with the feeling of discomfort, and instead of letting it paralyze us, we learn to harness its energy and use it to propel us forward.
So, next time you find yourself in the middle of a challenging workout, remember that you're not just building physical strength; you're also building mental and emotional fortitude. Every burpee, every push-up, is an opportunity to practice facing discomfort head-on and emerging stronger on the other side.
At dropgym, we're here to guide you through this transformative journey. Our experienced trainers and supportive community will be by your side, motivating and empowering you every step of the way. Together, we'll build a foundation of resilience, ensuring that when life throws its curveballs, you'll be ready to face them with unwavering strength.
So, are you ready to embrace discomfort? Let's harness the power of movement to prepare ourselves for whatever challenges life may bring. Remember, at dropgy, we're not just transforming bodies; we're empowering lives!
Stay strong, stay resilient!!!
Live in Southern Oregon? Join us in the gym on a daily and weekly basis, here’s a week free for ya:
https://dropgym.pushpress.com/landing/plans/plan_8fac5412f84519/login
Don’t live here but want to come and learn with us we have a 5-day SHIFT coming up in October, spots are almost gone, go get yours: https://www.dropgym.com/shift
(((BIG SQUEEZE))),
Lu Crenshaw
Sometimes we want to be told lies...
Sometimes we want to be told lies…
Lies are the opposite of the truth and often, we want to be told them so we aren’t wrong. Gosh, its hard to be wrong sometimes isn’t it? Being proved wrong or the feeling of not knowing can be what keeps us from moving towards truth. So we fight trying to prove ridiculousness to be true so that we can be, right. Becoming susceptible to the tension that truth brings can be feel overwhelming and unsafe. Truth can often present us with a dilemma; to choose comfort or to choose growth. I can stay right where I am, decide what I’m capable of, determine my own capacity, and put an expiration date on my growth. I can abandon what I know and what I think I know, and to step into the unknown… now THAT sounds like an adventure doesn’t it? A bit dangerous, risky and exposed. The unknown can be an incredible place. What are you choosing for your life?
So, I challenge you to contemplate what it is you’ve concluded about yourself. Is there more in you that you haven’t discovered yet. I challenge you to explore new things about yourself and begin to wonder again or for the very first time. Where do you start? I thought you’d never ask!
Our lives need a wrestle. I encourage you to move towards the tension. Participate honestly and humbly in the wrestle. Acknowledge the things you are good at and level those things up. It doesn’t have to be new, it can be something you’ve done before and you’re upgrading it. For example, I carried a sandbag this week. It was heavy and I carried it uphill. It was hard, really hard. I’m really good at carrying heavy sandbags and guess what, that doesn’t mean it was easy. I picked a weight I didn’t know I could do. But, what I did know was, “I’m good at this.”
Ok, lets stop for a second. Some of you need to hear this. With all the authority I have in your life, I give you permission to make mistakes. It is an absolute necessity in the process of growing. Learn from our mistakes don’t live in them. Fail and fail fast. So, whatever it is, go big. Bet on yourself. Don’t be satisfied with just making it work or finishing something without making a mistake. Making mistakes is just fine and a part of the process. If your not failing, go bigger.
Are you hiding in plain sight?
This last week I had an awesome conversation with a friend about relationship. We discussed friendship, family dynamics, romantic relationships and the act of choosing to pursue relationships with people whom we are both challenged by and encouraged by. We revisited the struggles of moving to a new place, building new community and the difficulty of those first few years where we often find ourselves alone. The same runs true in new seasons of life… grief, parenthood, realizing a dream, and the list goes on.
This made me think more about the reality of loneliness and the havoc it can wreak, but also of the growth it can encourage. This may come as a shock to you, but our need for connection as human beings is now (as of May) an official public health issue. That’s right, the surgeon general has written an entire book on the epidemic of loneliness and isolation. I’m including a few stats of the consequences of insufficient human connection for you numbers people: 29% increase risk of heart disease, 32% increase risk of stroke, 50% increase of developing dementia, 60% increase in premature death.
Now, we read this and think yeah, that makes sense… but it’s still true. It’s been true… and will to be true until we take back the power of community by learning and teaching how to build strong relationships and stay in strong relationships. Because in case you missed the statistics… our lives depend on it!! And, life is just more fun with people.
We’ve all been in places in life where the above suggestion of making friends feels absolutely impossible… and I’m not here to add any shame or worry. The truth is that loneliness is a gift - it is a feeling that speaks to our deep hunger to belong and be known. Loneliness points to how we distance ourselves from vital relationships. There are beautiful things that happen in our souls when we go through a time of loneliness are inspired to choose to intentionally spend time with ourselves or others. Moments of relearning who we are, acknowledging the things we’ve come through, celebrating the moments we’ve won, and mourning the moments full of loss and sadness.
This world is full of noise and opportunities to connect… but can easily turn into a smoke screen that allows us to hide in plain sight. Here are a few things to ponder:
What do you want out of the relationships in your life? With yourself? With others? And are you willing to bring those things yourself?
Are you comfortable acknowledging loneliness in your life and can you allow it to remind you of your need for connection rather than turning to social media, snacks or business?
Being a new mama, I get it!! There is such a need for connection and yet we have such different capacities in different times of our lives. And, sometimes the connection we need is actually with ourselves or one close friend. Take the pressure off and remember the things you value. You’re going a good job.
Big hugs,
Tess Faust
Responsibleness is the very essence of human existence...
This week I read a passage out of Man’s Search for Meaning and it’s something I just cannot get out of my head.
This passage encapsulates the essence of embracing our own unique journey and unleashing the incredible potential within each of us.
"What matters, therefore, is not that the meaning of life in general but rather the specific meaning of a person's life at a given moment. One should not be searching for an abstract meaning of life. Everyone has their own specific vocation or mission in life, to carry out a concrete assignment which demands fulfillment.
Therin, one cannot be replaced, nor can life be repeated. Thus, everyone's task is as unique as is ones specific opportunity to implement it. As each situation in life represents a challenge to one and presents a problem for them to solve, the question of the meaning of life may actually be reversed.
Ultimately, one should not ask what the meaning of life is, but rather they must recognize that it is they who are asked. In a word, each one is questioned by life; and they can only answer to life by answering to their own lives; to life they can only respond by being responsible. Responsibleness is the very essence of human existence." -Victor Frankl
Responsibility is our ability to respond to life's challenges, to step into our power, and to shape our destinies. It's about moving from reacting to life to embracing it with intention and purpose. This journey is uniquely human, and it's an invitation to growth, resilience, and self-discovery.
These words serve as a gentle reminder that our life's meaning isn't a distant concept but a living force within us. It's about understanding that each day presents us with opportunities to carve our path, to fulfill our purpose, and to make a positive impact on the world around us.
You are a singular force in this world, and your journey is like no other. Your path, your dreams, and your aspirations belong to you alone. With each step you take, each choice you make, you are weaving a tapestry of resilience and strength that no one else can replicate.
Have you ever wondered?
Have you ever wondered about how you got to where you are today? Single, divorced, married, children, no children, in debt up to your eyeballs or debt free. There are so many choices to be made along the road and sometimes we wish we made different ones. What is that ‘wish’ motivated by? Is it because you are unhappy with where you are? Or is it just wonder?
I often think back to the decisions I’ve made in my life and wonder, did I choose what was easy or what I really wanted? Did I believe what I really wanted was worth facing resistance? Did I have the strength or endurance to maintain my composure while putting up this fight? How important was composure? What if people thought I was crazy? What if… What if… What if…
I remember wondering, ‘if I choose the more difficult path, would I have what it took to make it through? If I failed, would I then be a failure? I don’t want to be a failure.’ As I looked back I started to see patterns in my choices that lead me to continue to wonder about what I was really capable of and if I made the best decision for my future self or if I was just afraid. Did I just choose the route that was safe? We often believe safety to be the best choice. In self-defense the choice should ALWAYS be the safest one. “CHOOSE SAFETY ALWAYS.” That is what I teach. But what is the difference between physical safety and feeling safe? Is there a difference?
I believe there are things we think will keep us safe and there are things that actually do. In my experience, consistency and predictability = safety. Now, things can be dangerous and unhealthy and yet still uphold the quality of predictability and consistency, but does that mean they are ‘safe’? Does safety mean things don’t change? Is it the change that feels unsafe? The question of safety is often associated with the known and unknown. The unknown can lead to growth but it can also lead to death. Now that seems a little dramatic I know, but it is very true. Simply put, some things need to die and seasons need to end so we can grow and experience ourselves on a deeper level. Do we have the courage and do we trust ourselves to take steps forward?
So how can we start making decisions that help us grow and experience life more fully? Well, it starts with trusting yourself to show up. We can build trust not by necessarily doing NEW things, but revisiting things we done before where we’ve made decisions that didn’t turn out to be in our favor. Moments where we quit on ourselves. Not where we failed but where we quit. Where we gave up! The purest form of self sabotage is quitting on yourself. Quitting is saying its not worth it, I’m not worth it. And no way is that trust worthy. Not to mention it points to your actions being unintentional and without purpose. So here it is, are you ready for it?
Be intentional. Want what you want bad enough to fight for it? What are you willing to get dirty for? Your words and your actions. It’s time to decide what you want and start fighting for it!
Build trust within you by giving yourself the opportunity to do something different. Revisit moments where you quit and chose something different this time. Build equity in yourself. You’ll need it for when you take risks!
Begin to wonder more about who you are and what you are capable of. What is on the other side of things you don’t want to do? Ever wonder about that?
Write down the things you dream of doing and then write down all of the excuses/reasons as to why you are not doing them. Ask yourself, ‘do any of these have to do with fear?’
What makes you feel safe? What does safety mean to you?
Start trusting yourself to respond with connection and to fight without losing your identity or worth.
Stop abandoning what you believe in when things don’t go according to plan and learn to fail faster.
I want you to use this as a prompt and journal about this. Begin to wonder about yourself. You’re not done yet my friend. If you are reading this, there is still life to live. If its 5 min, 5 years or 5 decades you have time… Begin to wonder more about your future, present and your past decisions. You get to decide if you are done yet… Do you believe you are?
Much love,
Shantell
Connecting with Your Body: Experience the Ripple Effect of Genuine Feelings
Happy Monday, I hope this email finds you well. Alice Miller once said, "Genuine feelings are never the product of conscious effort." These words hold a profound truth that often gets overlooked in our fast-paced, mind-centered lives.
We live in a society that values intellect, logic, and rationality. We spend so much time in our heads, analyzing, strategizing, and planning, that we forget to connect with our heart and truly experience our emotions. But what if we could break free from this mental entanglement and rediscover the power of our bodies?
Just as you cannot think yourself into feeling, you cannot fully know yourself without connecting with your body. Your body is not merely a vessel or a means to an end; it is an integral part of who you are. By treating your body as a friend, your best friend, you can tap into and discover a new level of self-awareness.
Imagine what could happen if you got out of your mind and into your body. By reconnecting with your physical sensations, you can experience a profound transformation in every aspect of your life. The ripple effect of this connection can manifest in improved mental health, reduced anxiety and depression, enhanced self-care practices, a positive body image, and even weight loss.
I invite you to join us on this journey of self-discovery and genuine connection. #ExperienceTheEffect and discover the power of breathing again, moving again, and truly living again. Let go of the stress and pressures that weigh you down, and embrace a life of wholeness and joy.
Remember, you are not alone on this path. Together, we can support and uplift each other. We believe that we are better together, and that's why we have created a community of like-minded individuals. Join us and experience the transformative power of genuine feelings and true connection.
Don't let another week go by without taking a step towards embracing your body, your emotions, and your authentic self. Start treating your body like the friend it is, and witness the positive changes that unfold.
Check out our upcoming events, workshops, and resources that will guide you on this journey of self-discovery. Your body is waiting for you to reconnect, and your life is waiting to be lived to the fullest.
Wishing you a week filled with genuine feelings and deep connections.
(((BIG SQUEEZE)))
Lu
Risk... do I have to??
Risk is an essential part of growth. We risk failing when we do something new. We risk embarrassment when we allow ourselves to be seen. We risk loss when we choose to love, invest and care. We risk judgment when we choose to lead. And the list goes on. So often, we manifest the risk as anxiety... as 'what if's'. What if they don't like what I say? What if they see me when I stand up? What if I lose someone or something valuable to me?
Here's the thing... it's not a 'what if'. People will judge! We will be seen! We will fail. And we'll experience loss. We ask these questions because keep us safe, where we've always been. In the same place doing the same thing. And because we don't know if we can handle these things. The difficulty in proceeding with something new isn't in the 'what ifs'... but the 'whens'. When people disagree with me... When they see me... When I struggle...
Risk is beautiful because it is both the potential to lose and the potential to gain. Risking reaching out in relationship could lead to disappointment or it could lead to friendship. Starting something new could lead to failure or it could lead to success. I could go on for a million scenarios but you get the point.
Think about the area in your life with the questions... the what if's. Set aside some time and see if they're really the right questions to be asking. Remember, these moments are just sweet times to get honest with ourselves and to better understand where we're really at. When we can be honest with ourselves, we have a starting point and can begin to pursue the desires of our heart.
Rest? Why rest?
Rest is an essential aspect of maintaining a healthy and fulfilling life. Often overlooked in our fast-paced and busy world, rest plays a crucial role in improving the overall quality of life. Whether it's a good night's sleep or short naps during the day, incorporating rest into our routine can bring about numerous physical and mental benefits.
One of the most remarkable aspects of rest is its ability to facilitate healing. When we sleep, our bodies enter a state of repair and rejuvenation. During this time, our cells work diligently to heal damaged tissues, build new cells, and strengthen our immune system. While we slumber, our bodies produce growth hormones that aid in tissue repair, ensuring that we wake up feeling refreshed and ready to face the day.
Rest also has a profound impact on our mental well-being. It allows our brains to process and consolidate information gathered throughout the day, improving memory and cognitive functions. Adequate rest also helps regulate emotions and reduces the risk of mental health issues, such as anxiety and depression. By giving our minds time to unwind and recharge, we can approach each day with improved focus, creativity, and emotional stability.
While a good night's sleep is crucial, incorporating short naps into our daily routine can also provide tremendous benefits. Short power naps, lasting between 10 to 30 minutes, have been shown to increase alertness, improve mood, and enhance cognitive performance. These naps can be particularly beneficial during the mid-afternoon slump when our energy levels tend to dip. By taking a quick nap, we can recharge our bodies and minds, leading to increased productivity and overall well-being.
Rest can take many forms, not just sleep or napping. Engaging in activities that bring us joy and relaxation, such as reading a book, going for a walk in nature, practicing mindfulness or meditation, or simply taking a break from our daily tasks, can all contribute to our sense of restfulness. It is essential to find what works best for each individual, as what brings relaxation to one person may not work for another. The key is to prioritize rest and make it a regular part of our lives.
So needless to say, rest is not a luxury but a necessity for improving the quality of our lives. It aids in physical healing, enhances mental well-being, and boosts overall productivity and happiness. By recognizing the importance of rest and incorporating it into our daily routines, we can experience the transformative benefits it brings and truly thrive in all aspects of life.
So rest up, so you can change the world!
Much Love,
Shantell
But would you say it to a baby?
There's a lot of talk nowadays about the inner critic. The voices in our heads. The things we believe when things get hard.
For most of you out there, it will come as no surprise that having a baby and then caring for that baby is hard ;) THE BEST... and also hard. That being said, the opportunities I have had to hear those inner voices and decide whether or not to receive what they say are endless!
We were kids when we learned our core values, beliefs, etc... and had established our general foundation for life by age 6. So, a lot of times when we're hearing these harsh statements in our minds during the struggles of life... it's actually something our little self learned and has just stuck for 20, 30, 60 years. Not sure if these voices are just motivation or something to look at... just ask yourself, "Would I say this to a baby??"
Remember... learning new things is hard. Believing new things is hard. And when these new truths are coming against the foundation laid in the early years of our lives... they can be hard, even scary to believe!
I found myself struggling with grace and patience for myself in a workout recently and Lu guided me through the most simple, game changing tool:
- How old is the girl who is struggling with this belief?
- What does she need?
- Then... give her what she needs.
Turned out, she was four and just needed permission to do something without an instruction manual!
So simple, so freeing. BUT, to change what we believe when things get hard... we have to practice believing it & acting on it WHEN things are hard! Not sitting at our desk with a cup of coffee ;)
It's time to stop wearing 'I'm just too hard on myself' like a badge of honor and realize kindness and discipline can coexist. Treat yourself in these moments like you would treat a girl age 0-6... with kindness, patience, encouragement and affirmation. Build relationship with her so she can trust you. She never left, we just pushed her aside for a little while.
Hope you get as much out of this as I have!
Big hugs,
Tess
Summer Protein Hacks!
Is it just me, or did everyone and their mom start talking about eating enough protein?! There’s been a lot of diet trends out there - and many of them have proven over time to NOT be good for long-term health, especially for women. Did you know most fitness/nutrition research is not done on women in their reproductive years?… Rude.
With these trends coming and going, is protein any different? Yes. Protein has stood the test of time for overall better health. I could get into the details of protein and how vital it is for us women… but you should just ask Shantell! She’s metabolic health queen.
I’m just here to give you some tips on how to increase your protein intake!
Save these for the daily or when you are in a protein pinch!
⁃ add cottage cheese to your scrambled eggs. NO, you can not tell cottage cheese is in your eggs, and it adds up to 15 grams of protein! When my eggs are about halfway done, I throw in the cottage cheese. I have never been a fan of scrambled eggs but cottage cheese has changed my mind.
⁃ Add collagen to your coffee! Most collagens are unflavored and have number ours health benefits besides just protein. JUST MAKE SURE you buy a brand that is high quality, my favorite is Perfect Supplements collagen. Vital Proteins is the mainstream collagen brand, but unfortunately very high in toxic metals. Gross.
⁃ Sip on bone broth. This is also a good source of collagen and adds around 15-20g of protein in one serving. I like to add Celtic salt to mine.
⁃ Back to cottage cheese… add it to your smoothies! It makes a smoothie taste like cheesecake. Hell yeah.
⁃ Costco is a great place to find quick protein snacks. They have single serve chicken bites that come in a container, with 24 grams of protein per container. They also have delicious smoked steak that you can have on hand in your purse.
⁃ Banza chickpea protein pasta has 24g of protein per serving, so the next time you want to make a pasta try that! I make spaghetti weekly with this pasta and both my husband and I prefer it over traditional pasta… and it’s not super high in carbs either.
⁃ Low fat Greek yogurt is delicious in the mornings. Finding a really good quality low fat yogurt is very easy now a days, just make sure it’s unsweetened so you’re not left with a ton of sugar!
Transformational Breath Journey
"Experience a Life-Changing SHIFT with Transformational Breathwork - A Practice that Transforms You from the Inside Out"
Happy Monday!!! I’m so excited your are here and I’m so excited to share something new with you that has been changing my life and the lives of anyone who has partaken. Shantell and I have spent the last 7 years really going after understanding breath and how it pertains to performance, health and inner healing. It’s been a journey for sure and we have decided to jump into the deep end of transformational breathwork.
We are excited to announce that we will be offering our first sessions during the Dropgym Summit this summer.
Breathwork is an ancient practice has been gaining popularity again for its ability to help people release stress, overcome emotional obstacles, and improve overall well-being. But, it is not just another form of meditation. Breathwork can take you on a transformative journey that can lead to a state of transient hypofrontality. That’s a big word, I know. Bear with me.
During breathwork, you engage in conscious connected breathing for an extended period. It is a journey that takes you deep within yourself and helps you access your subconscious mind. Now to some of you this might sound a little woo-woo but let me tell you, there is so much science coming out about the benefits of breath in so many capacities.
One of the fascinating aspects of breathwork is that it can lead to a state of transient hypofrontality. This is a state in which the prefrontal cortex of the brain, which is responsible for our critical thinking, decision-making, judgment, and for many of us we could call this our inner critic, becomes less active. This allows us to access our intuition and creativity more easily, we are more receptive to new ideas and we can also create pattern interrupts that enables us to find solutions and insights that may have eluded us before.
Another aspect of breathwork is that it can take you into a theta brain wave state. This is a state that is associated with deep relaxation and creativity. It is also the state that we were in during our early formative years (1-6, some say 0-7 years of age). During this time, our brains were being wired by the people and the environment we were raised in. This can sometimes create patterns that make us feel stuck, or like we are broken. But, with breathwork, we can tap into this theta brain wave state and release these old patterns that no longer serve us.
We will guide you through the process, creating a safe and supportive environment for you to explore your inner world. Whether you are new to breathwork or an experienced practitioner, you will find our sessions to be a unique and powerful experience. We offer one-on-one sessions, in-person, online, and also will be offering journeys during the Summit for those of you who would like to participate.
Each journey is about an hour of conscious connected breathing where you are in the drivers seat, with your breath being the gas pedal and the brake. We have curated beautiful musical playlists and have crafted scripts to walk you through the journey whether it be “giving your heart a voice”, “a journey into fear”, “power, passion, purpose” and many more. We lead you and coach you through the entire session ultimately reminding you of who are and inspiring you to let go of that which may not be serving you.
If you have any questions or would like to learn more about our breathwork sessions, please don't hesitate to reach out, you can email us at hello@dropgym.com or just come and join us for the Dropgym Summit where will add these journeys to fitness experiences inside of community. We look forward to seeing you soon.
Breathe deeply, live fully.
(((BIG SQUEEEZE)))
Lu Crenshaw
Drop Somethin' ?
I am going to revisit something I dropped a while ago. It wasn’t dropped on accident or because I no longer wanted it. It was on purpose, intentional, heartbreaking and it was just time. I needed to see who I was without it. I spent so many years holding onto it, standing behind it; using it. Leaving it presented me with a concern. Many concerns. Would it die? Would I die? Would it expire while I was away? Would I just find other things to put in its place?
What would I look like if I showed up without it? How do I show up without it? Would I go back and pick it up? Would it still be there? The answers could only be found by me. Me, taking action.
Its no ones job to tell you what’s around the corner. Your life is YOUR responsibility. Searching for external sources to guide/tell you where to go and what to do is only half of the equation! YOU are the other half! And I’d like to argue, we leave ourselves out of the equation so we can remove ourselves from responsibility when things go wrong. We NEED people to grow. But if there’s no YOU to grow then we are just becoming someone we were never meant to be.
A risk exposes you to danger. When you take a risk it exposes you to the possibility of something unwelcome, unpleasant or harmful. If you fail, you lose and you might get hurt.
Trust yourself to take risks and know that when you fail, because you will at some point, it’s not the end, and you’ll be ok. Investing in YOU goes beyond buying clothes, getting your nails done and going on vacation. Trusting yourself with the big decisions and doing so again and again will build the trust needed to live fully alive and leave you knowing yourself better than when you started.
I took a risk. I exposed myself to unknown territory without anything familiar to back me up. I left what I knew and realized I didn’t really know myself. I was scared. I took a big risk and turns out, I am a good investment. I am not what I left behind, I am so much more. But funny thing is, what I “left” never left me. It has been with me the whole time! Ya see, when we know ourselves more we can acknowledge the freedom we’ve been given and confident enough to see things differently. When we revisit “old” things, the possibility of them feeling like new is pretty great.
When you leave something familiar behind, it’s hard. Trust me, I know. But it was when I surrounded myself with people who loved, supported and believed in me was a much needed part of my journey. But it was me who need to move!!
I, am apart of the equation.
You, are a part of the equation.
People, are a part of the equation.
Even though some say 2+2 doesn’t equal 4, I’m not interested in that nonsense and making things more complicated for the sake of, well, just following the circus it seems. Sometimes it’s the simplest of things that answer the most complicated questions. You just need to go back to the basics! Go back, to yourself.
Do you know your basics? Do you know yourself? Just askin’
In case you’re wondering what all this is about… I’m pursuing my 7th degree black belt come next year. Cheers to dreaming big!!
Much love,
Shantell
Seasons Change... but do we?
I was having a conversation with a friend regarding our experiences in a season full of tension and challenge. She was voicing the things she wished were different and that she wanted, and I was voicing mine. There were hard decisions to make and consequences for each option. Tension grew as we covered specifics and at one point she said "This too shall pass..."
I sat there and thought for a second. Eventually I replied , "But who will you be when it does?"
Who will you be when this current season transitions to a new one? Are you engaged? Allowing it to affect you and choosing to grow? Or have you chosen passive endurance... where we allow each moment to happen just waiting for it to be over?
Resilience is defined as endurance with direction. There is a need for endurance in our lives, we need stamina to meet the demands of living an influential and meaningful life. But when we lack direction and forget that what we're doing matters, we can begin to just exist... enduring the day to wake up the next morning and do it again.
If this is you, it's okay! We need awareness before change can ever happen. Here's a little exercise to check in with yourself and remember that you're massively important to the world:
Ask yourself a few questions:
1. What were the expectations I had for my life at this point? Include the smallest and the most grand.
2. How do I feel about the way my life has turned out up until this point? Acknowledge a whole spectrum of feelings. If you're struggling for vocabulary, google the 'feeling wheel'... accurate words can help the heart be heard more clearly.
3. What do I love? What do I wish was different? Do I have the power, drive, means to make that happen? If not, engage with those feelings and give yourself and your body permission to process the reality of where you are.
The busiest seasons are the ones during which we can go days, weeks or months without honestly checking in with ourselves. The above questions have helped me to make small corrections in the midst of business, newness, or just the daily demands of life. They don't have to be huge, but even the little changes we make remind us that our choices, efforts and decisions direct the course of our lives! How cool that we have so much say!
Cheers to grabbing life by the horns and living it according to our desires and dreams!
Hugs,
Tess
Give Your Adrenals Some Love!
Summer is already around the corner! With temperatures already rising, it’s important to
remember to stay hydrated and notice how much you are sweating. When we sweat, we sweat
out minerals and other amazing things that we need to replenish in order to keep our body and
hormones (!!!) in check.
One of the best ways I have implanted keeping my mineral content high, staying hydrated, and
maintaining happy hormones is: ADRENAL COCKTAIL!!!
And no, sadly this does not have alcohol in it... So, mocktail!
An adrenal cocktail is a yummy drink you can make in large batches or as a single serving to
keep yourself hydrated and nourished. It is meant to replenish your electrolytes and also
balance those blood sugar levels! I notice that when I regularly have adrenal cocktails around
1pm, I never have that mid-afternoon slump.
There are tons of recipes out there, but here is my favorite one:
- Orange juice. Did you know when you are stressed, your body uses more vitamin C than
they would on a regular basis? Vitamin C is not just to help you not catch a cold, but also
regulates cortisol levels and is extremely high in antioxidants (which fuels your adrenal
glands!).
- Coconut water. This fantastic refreshing juice is high in tons of minerals, especially
potassium.
- Heavy whipping cream. This can be in replacement of coconut water or just an addition,
and I love having HWC in it because it just makes it taste so dang good! It also is
providing a good source of fat to again help those blood sugar levels.
- Celtic salt. Our very own Hannah Conry introduced me to Celtic salt and it is LIFE
CHANGING. This salt is a much better choice than Himalayan salt or table salt, with its
high content in... you guessed it... minerals, especially minerals that are hard to get in,
like magnesium! Magnesium is the holy grail of minerals for women!
- Collagen. I love adding collagen and stirring it in nice and good, it feels good to know I
am getting adequate bio-available protein to help stabilize my blood sugars.
Since being pregnant, I try to have an adrenal cocktail multiple times a day and I can say it has
helped tremendously with my fatigue. These drinks are so delicious, simple, and it’s an excellent
little hug to your adrenals! Like I said, there are countless recipes out there for more adrenal
cocktails, check it out and let us know what recipes you have tried!
Just Say "Thank You!"
Each week I work with 10-15 young women between the ages of 8 and 16. These girls come to the gym to see what they're capable of. They are learning failure is just a place of learning capacity and that their threshold continuously changes as they grow in their bodies and in strength.
One of my favorite things we do is birthday workouts! They choose some things they love and things they dislike and we mash them into a wild, generally very play based, workout. Then, we follow it up with celebration!! This is a chance for each girl to dig a little deeper than hair style and clothing choices and really affirm the birthday girl. And they are GOOD at it! The harder part is teaching the birthday girl to RECEIVE their words and respond with a heartfelt, "thank you."
These girls value friendship, positivity, hard work, perseverance and authenticity. And they know how to talk about it! Yes, we've taught them... but they've grown to value the practice of:
1. hearing TRUTH
2. accepting TRUTH
3. responding to TRUTH
As adults... we aren't any better! We still need to learn and embrace the art of allowing others to celebrate us, as well as seeing far enough outside of ourselves to celebrate those we know, love and value in our lives. It can be SO SIMPLE!
Hurdles to receiving truth from others as grown women:
1. We think we know everything. Therefore, this person is actually wrong because it's not something we see in ourselves.
2. We disagree that this quality deserves to be highlighted. We downplay our significance in a pool of false humility rather than acknowledging we bring value and importance to the situation.
3. Whatever they see in us still doesn't meet the impossible standards we have set for ourselves... and until we have met them we deserve no recognition.
4. We just don't know how to receive it! This can sound like "oh thanks... it's not that big of a deal... you could also do a great job... I got this outfit last week on sale otherwise I wouldn't have bought it and ...." By this time, they regret the compliment in the first place!
Learning to receive affirmations and truth:
1. Acknowledge others can see things that you can't and learn to listen.
2. Acknowledge that if THEY have highlighted a quality about you, that THEY see something and in THEY'RE opinion, you are valuable and important. Receiving affirmation isn't about you... as you don't get to decide what others see in you.
3. Take your judgements of yourself off of the table and simply hear that right where you are, you are seen, known and appreciated.
4. PRACTICE! Say 'thank you!' Smile. Soften your face, body and heart enough to let the affirmation mean something to you. Stop over thinking and take it at face value.
We can do this ladies! There's so much goodness in each one of you and it's a bummer how hard it is for us to see it in ourselves! Trust those around you, and bring this up with a friend... it could change your life!
Big hugs,
Tess
Spring into Action
We all have heard of, and many of us have participated in, New Years Resolutions. You can probably imagine a time where you wrote down each resolution a few days before January 1st… I’ve done this many times in my life, and truthfully it’s about 50% successful each year!
This year, I decided to try something new based on a conversation I had with a friend. In the winter we were talking about this different seasons of life and how our internal reflects the external seasonally so well. We came to this point where we looked at each other, and both asked, “Why the heck would we have resolutions in the butt crack (yes we said this) of winter?! We’re supposed to be resting!”
If you think about this, it’s really true! If you have gardened before, you know most seed starters are extremely hard to start in the dead of winter, most things that are growing are underground and hidden. It makes way more sense to wait to spring, when everything is actually ready to bloom!
This year I am doing Spring Intentions. There’s a reason why you do “spring cleaning”... in the spring! With us being in the last leg of spring, it’s much easier to have vision and focus when you are in connection with what is happening externally. Everything is in bloom. The rains have quieted, letting the land have an opportunity to bloom and showcase growth. It’s the same in us!
I encourage you to try Spring Intentions. Set a new goal in the spring, when your body has more energy than the winter. The season of winter is a time of rest and hiding not just for nature, but for humans as well. Spring truly is about new beginnings, new horizons, and fresh starts!
Cheers to Spring Intentions!
Love,
Cait
"FEED ME!"
Photo by Gabriel Ramirez Photography
We starve our body because we believe it will make us skinny. We move our body because we believe it will make us skinny. This, “make us skinny” BS is going to get us in big trouble. Big, big trouble!
You see, our bodies need to be fed; WE need to be fed. Our bodies need to move; WE need to move. The WE part is your participation. So many things can be prevented my simply moving and fueling our body. Here are a few simple things about your body and its energy needs. These are basic but so helpful to understand or remember when we are considering eating or moving less or more for dietary need or seeking change in body composition.
There is something called your Basal Metabolic Rate (BMR). The BMR refers to the amount of energy your body needs to maintain homeostasis or balance. Your BMR is largely determined by your total lean mass, especially muscle mass, because lean mass requires a lot of energy to maintain. Now this next part may blow your mind a bit so hold on tight. The average american woman has a BMR of 1400. That means the needs of her body require 1,400 calories to function properly. From the brain to the bowels, in order to have a healthy and functioning system, proper calorie intake is necessary.
Most people would think, the reason they aren’t losing weight is because they are eating too much. In some cases this is true. In most cases it’s just the opposite. When dieting some people are eating anywhere from 800-1,500 calories /day. That is less than the needs of a child! So here’s my challenge to you. How much are you eating? Have you ever taken a count of your daily intake or simply written down the things you’ve eaten throughout the day? What is it telling you? Are you eating enough? Too much? If you are curious about your weight loss or weight gain, do it. See what and how much you are eating each day. Could be the key you’ve been looking for!
Much love,
Shantell
Stepping into a Journey Called Destiny
The most beautiful version of you is the most alive version of you, and the most alive version of you, is the most beautiful version of you.
About ten years ago on a plane ride home from LA a piece of writing spilled out of me. I’m not much of writer and so the beauty and flow of it absolutely surprised me. It was the season I was in…ready to step into what is now Dropgym, but I didn’t know that.
I just had to take the steps, do the things, commit, risk, try, fail, succeed, and move forward with courage into the COMPLETE unknown.
Some of you that are reading this need to do the same thing, it’s time to do it, whatever that is, it’s time.
“Stepping into the Journey Called Destiny”
Step into the journey called destiny. With faith, a twinge of fear, and plenty of courage, say YES to the adventure that calls from deep within.
Say YES to the unknown struggles and victories that will swing wide the gates to confidence, hope, and love.
This is LIFE.
Agree to the gifts inside and take one step at a time toward destiny and wholeness. Become so wrecked by the desire for fullness of life that surrendering to the road ahead seems simple.
There is no turning away, there is only YES.
It’s gripping, it’s terrifying, it’s risky, but within its grip, a beauty is awakened.
It’s more beautiful than the most precious of gems. There is nothing that can stop it. There is nothing that can overtake it. There is nothing that can compete with it. There is nothing more beautiful in all the earth.
The destiny of a woman shifts the atmosphere and pours forth beauty beyond contention.
There is nothing more lovely, nothing more transforming, and nothing more powerful than a woman walking fully alive, so undone by her freedom that she is willing to pour it all out.
She walks with confidence that attracts, joy that offends, and a beauty that draws to her those who don’t even know they need what she carries.
It is her essence of peace, her aroma of grace, her dreams made manifest, her heart alive. It’s her extravagant sacrificial love rendered whole.
Welcome to the journey that will forever mark you.
I believe in you, I know you’re capable, I also know you’re scared and that my friend is ok. It’s time to jump.
BIG LOVE,
Lu Crenshaw
What Do You THINK About It?
I was listening to a woman speak about thoughts recently and she said this:
“Your current thoughts are perfectly designed to deliver your current outcome. They are a reflection of the identity you carry around daily.”
BOOM. Let’s hear it again…
“Your current thoughts are perfectly designed to deliver your current outcome. They are a reflection of the identity you carry around daily.”
In today’s world, we talk about chronic overthinking that leads to anxiety and indecision. We are offended by those who disagree. We have triggers and life experiences that we carry around as excuses for our behavior. We decide what people think and who they are before getting to know them to avoid the risk of relationship.
Many of us have accepted this world we’ve created out of assumption and judgment as ‘reality’. And that’s a flat out lie.
To affect real change on our thoughts and, therefore… our thoughts’ affects on us… we must ENGAGE with them in reality, with truth.
We all exist in REALITY each day. This is the place with facts. Facts are unbiased and neutral.
My husband said good morning to me without very much eye contact.
I went to the gym and saw the other women in class chatting and laughing.
We all also have narratives (thoughts), or as we say at dropgym ‘the stories we tell ourselves’ as well. Before reading any further… please note that these are NOT reflections of reality. BUT, they do turn a FACT (reality) into a FEELING… which then leads us to a choice (consious or subconscious).
My husband said good morning to me without very much eye contact. “His lack of eye contact means he doesn’t want to be married any more or maybe he needs something from me I haven’t done… etc. I must not be enough for him today/anymore.”
I went to the gym and saw the other women in class chatting and laughing. “I am so different from them, they want nothing to do with me. No one understands me and I must be an outcast because they know each other.”
These narratives can feel SO REAL because for a lot of us… we don’t know anything else. OR we have allowed them to dictate our actions for so long that the results of our lives and choices have actually been determined by a FALSE REALITY. Which quickly makes something that is just a story we tell ourselves ABOUT reality into the foundation of our actions.
BUT there is hope! Here’s a tool to help separate the narrative from reality:
Think about your day. Pick two things that are indisputable FACTS. Neutral, unbiased facts. Write them down.
Reflect honestly about those moments… What is your narrative? What story are you telling yourself? Do this without judgement but instead with pure curiosity and discovery. Write down some of your observations of yourself.
Because of this narrative, what action did you take? Did you retreat? Withdraw? Move in? Make a grand gesture? Say something sarcastic? Ignore a compliment?
Once you know the fact and the way you reacted to it… YOU GET TO CHOOSE something different in the future. But, it won't magically happen. These patterns will continue to run as long as you let them, but actively deciding that the truth is more powerful will lead to a pathway in your brain of truth rather than assumption/judgement/fear. And that will lead to a life more fully alive!
This is hard work! Invite a buddy into it with you – remember you’re not alone!
Hugs,
Tess