Meet Jenn Shelton

What originally drew you to dropgym?

Both of my kids trained for their Black Belts for many years under Shantell, when she taught at Chip Wright's Champion Karate. So, when Shantell and Lu first started Camp 17, Shantell told me all about it and invited me to join! It sounded intriguing! After years of driving my kids back and forth to all of their activities, it was now MY time to have some fun of my own! Even though there is a myth circulating that I was part of Tribe 1, I was actually part of Tribe 2, which started in March 2016! I've been with Drop Gym ever since! I think it's pretty cool that some of the ladies I met wayyyyy back then are still in class with me today! :)

What’s the bravest thing you’ve ever done?

I took a summer internship in early college with the Indian Health Service in Arizona. I remember being nervous and sad leaving the comforts of home. I knew nobody in Arizona, so it was a huge adventure for young me! I traveled throughout the state with my job to several Indian reservations where we helped assess vector control and food safety/water quality. As part of the job, I had the blessing to hike several long, hot hours down the Grand Canyon to visit the home of the Havasupai Tribe! Lots of switchbacks and tons of sweat! Thankfully, the mules carried our belongings. If you know me, you know I'm definitely not a fan of helicopters/flying. BUT, I had developed severe blisters by the end of the visit, so for $50 cash I was flown straight up from the bottom of the Grand Canyon to the top in less than 5 minutes. It was a bit scary---it was super windy, the helicopter swayed back and forth, and there were no doors! When we got to the top, I learned how dangerous the ride was. But, we made it! I was thankful!

What are 3-4 things that describe the feeling of “JOY” for you?

I love sitting outside watching birds and insects do their thing! There is so much to learn about order and purpose from observing nature!

I feel joy in the mornings sitting with my husband sipping coffee.

I feel blessed when my 21 year old son calls me and when my 18 year old daughter wants to spend time with me!

Life is so short. TIME = LOVE.

Are there any fears you’ve had to overcome on this journey at dropgym?

"Am I enough?" "Did I do that right?" Those are 2 questions (fears) that I have had come up more than once over the years. I'm definitely an over-thinker and can be very hard on myself. And it's something I can recognize easily in others. So, my advice to the women of DropGym is this: Just Be Yourself. You ARE enough! Just be you, commit to growing each day, and learn what's best for your God-given body! I see you. You are beautiful just the way you are! No one here is judging you. We are ALL learning and improving each day, and no one has it all together! In Camp 17, we were told to find the GOLD in others! SO, let's strive to SEE the GOLD in OURSELVES! The #1 encourager you have is...YOU! Tell yourself what you need to hear! I'm learning to speak positive words of encouragement to myself, rather than waiting to hear it from someone outside of myself! The truth is: no one but me knows what I need to hear the most! I am learning to be my #1 encourager!

When you feel most safe, loved and like your true self, what are three words that describe you well?

Loud, honest, sarcastic.

What’s your favorite movement? And is there a movement in the gym that has spoken to you or changed how you approach your life?

I love rowing, burpees, and deadlifts! I love how many muscles I feel activated during those 3 exercises, and how they make me feel strong and capable! Learning to breathe better through movements has helped me approach life more confidently! Focused breathing has literally saved me many times in life from having a panic attack set in! I never get those anymore because I can literally stop them as I sense them coming on by 1) telling myself repeatedly that I'm okay, and 2) intentional, focused breathing! I love when I can starve those panic attacks from setting in- It's a pretty awesome feeling!

What does consistency look like for you?

In terms of health and fitness, consistency is setting myself realistic goals and hitting them most of the time, but giving myself constant grace (a buffer) as needed. For example, while I would love to exercise 5 days a week, there are weeks where I can only make it 3 days a week, but I'm still being consistent with keeping exercise a priority even though I missed a couple of days! Consistency can look a little different each week, but overall I can say I'm definitely consistent with prioritzing exercise! Consistency is NOT perfection! (it took me many years to figure that out!)

Meet Paty Maxey

What’s your favorite movement? And is there a movement in the gym that has spoken to you or changed how you approach your life?

I really like rowing, and squats! Having to be thoughtful about pressing my big toe on the ground was a game changer.

What actress would you choose to have play You, in the movie of your life?

Mrs. Frizzle from magic school bus.

What’s the bravest thing you’ve ever done?

Moving to Oregon. I’ve always been super attached to my family and being able to move across the country with just my husband was a challenge. But after everything, it just made our marriage stronger and I was able to discover who I truly am.

In one year from now, what would you like to wake up thinking/feeling every morning?

I want to feel strong, fit and at my best.

I want to be able to look back and feel proud of how far I’ve pushed myself.

What are you most proud of yourself for facing in the gym?

How strong I really am, sometimes I forget and it’s nice to be reminded.

What are 3-4 things that describe the feeling of “JOY” for you?

My children, my husband, when the trees change color in the fall and Christmas time.

What originally drew you to join dropgym?

My best friend Ashley!

Meet Becky Spangler

What originally drew you to dropgym?

A few years ago, a good friend of mine had just done Camp17 and shared with me her experience. I felt intrigued and thought maybe I should give it a try. It crossed my mind several more times but I held off. Then a couple months later Lu and Shantell spoke at church. Afterwards, I just felt like it was something I really wanted and needed to do for myself. And it was time. I’m so thankful I made the decision to go through Camp and remain at DropGym…I was nervous and wasn’t sure I could do it at first. It’s been one of the best decisions of my life. It’s become a big part of who I am and how I function. I love the community of women I have met through this special place.

What are you most proud of yourself for facing in the gym?

I think I’m most proud of learning how to just be me at the gym. Being okay with coming in first or last and with all feelings and emotions that come with a difficult workout. Being okay on days when I am feeling strong and accomplished and days when I am not.  Learning new truths about myself and what I can do. Facing insecurities and becoming more confident in who I am. Learning to stand up a little taller -physically and mentally.

What are 3-4 things that describe the feeling of “JOY” for you?

- Watching my kids doing something they love to do or getting excited about things.
- Spending time with my family, especially somewhere lovely on a nice day- like at a river or lake or in the redwoods.
- The time and space to read a good book or take a nap or work in my garden.
- Laughing with friends over dessert.

What’s the bravest thing you’ve ever done?

I think the bravest thing I have ever done was choosing to have an unmedicated birth with our youngest child, after having been medicated for our previous birth. I only wish now that I had had the breathing skills learned at DropGym to have helped me through it!

What’s your favorite movement? And is there a movement in the gym that has spoken to you or changed how you approach your life?

I always enjoy the bag kicking and punching we do, and over time I’ve come to appreciate and enjoy carrying sandbags. When I carry a heavy sandbag and it gets difficult and I want to quit, I sometimes have to remind myself to just keep going and to take one more step, and that each step I take is one step closer to the finish line. I feel like this mindset is helpful in my life outside the gym as well.

What’s one thing you’d want the woman working out next to you to know about you?

That I am proud of you for showing up! Sometimes it’s all we can do to just get to the gym. I am right here with you, cheering you on. We are here and we can do this, together!

Meet Meaghan Aubuchon

What originally drew you to dropgym?

I had a friend who had just finished Tribe 4 with Camp17. The way she described the character of each of the women and the relationships she had with them drew me in. I was newer to the Rogue Valley and needed connections/friends in my life. This friend invited me on a group walk with some of these women from the gym. I am very much an introverted extrovert and I wanted to say no to the walk, but I decided to give it a shot in hopes of starting my own connections. Here I am 6 years later, and I have made some of my best friends in this space!

What's the bravest thing you've ever done?

One of the bravest things I have ever had to do is come face-to-face with my trauma and choose to work through it. Choose to go through the emotions, the tears, the anger, the heartache and the pain in order to see healing on the other side.

What's one thing you'd want the woman working out next to you to know about you?

I am and will always be your biggest cheerleader. I want to see you succeed inside and outside the gym. I want to see you push yourself to find victory. I want to see you lift that extra 5#. I want to see you do what you thought was impossible. When you do, know that I am celebrating YOUR victory with you.

What is one part of yourself you really love and one part you want to have more self compassion toward?

I love my positive attitude. My ability to almost always find a silver lining in a situation. Even on the darkest days in my life or a loved one's life, I can almost always find the smallest ray of sunshine and cling to it as hope.

I am still learning how to offer myself Grace. In the moments when I feel failure I am learning that sometimes I just need to extend that Grace and understand my capacity in that exact moment.

What’s a day in the life with Meaghan look like?

Oh boy, this is fun!

A day in the Life of Meaghan:

6am - Dropgym workout with my ladies

7:30am - Take my 9 year-old son to the bus for school

8:00am - Drop my toddler off at daycare

8:15am - Caprool my daughter and her friend to Middle School

8:30am - Pop into work for a little bit.

12:00pm - Head home to make my Husband lunch and enjoy a quick 1/2 hour of child free conversation

1:00pm - Back to finish working

3:00pm - Pick my Daughter up at Middle School

3:30pm - Pick my 9 year-old up and take him to baseball practice and head back to work

5:00pm - Leave work to pick up my toddler at Daycare

5:30pm - Pick my son up from Baseball

5:45pm - Get home and start dinner for the family.

6:30pm - Dinner

7:00pm - Get the kids ready for bed and clean up the kitchen/nightly chores

8:00pm - Bedtime for all three of my kiddos

8:15pm - Slowly drift off to sleep on the couch while watching my Husband's favorite show or sport with him.

I love my life and the crazy and often chaotic schedule we keep. Dropgym is like the charger to my battery that keeps me going all day long. :)

What’s your favorite movement and is there a movement in the gym that has spoken to you or changed how you approach life?

I LOVE DEADLIFTS. Yes, that required all capitals. I used to despise deadlifts. I could never do them just right and it limited my ability to lift heavy which made me feel weak. Once I learned that they required connection to every part of my being I started to love them and felt so strong. When I learned to connect to my body, feel my muscles and call myself to attention, it was amazing to see my capacity and strength grow. This has carried over to so much in my life. I can often feel weak when the reality is that I am strong and I just need to make that connection to myself.

Meet Tess Faust

What originally drew you to dropgym?

Shortly after we moved to Medford Lu and Shantell were doing a live podcast at RoxyAnn Winery and they spoke a lot about thought patterns and habits…two things that I had become aware of in my life but that I was continually unsuccessful at changing. They had a different authority, something they’d walked out, a missing piece to the puzzle and I wanted to know more. So I signed up for Camp that November and learned the missing piece to the puzzle was actually many pieces and that the pieces gain strength based on the amount of myself I’m willing to give.

One year from now, what would you like to wake up every morning thinking/feeling?

I’d like to wake up thinking ‘I am exactly who I need to be today’!

Are there any fears you’ve had to overcome on this journey at dropgym?

YES

Initially after camp, the fear of doing something new, not being good enough, of being bad at something, of doing things wrong, of not being accepted, the whole thing.

More recently, the fear of seeing my true self, of seeing what she can actually do, what she actually fails at, where she is actually weak/vulnerable, what she actually loves and what she will think of herself knowing those answers.

When you feel the most safe, loved and like your true self, what are three words that describe you well?

Spontaneous, curious, invitational

What does consistency look like for you?

These days, my schedule is very flexible which is hard for me! Consistency looks like choosing to engage with my day, rather than busyness. Choosing to treat my time like an investment with return, rather than something to spend until the day is over. While of course balancing the tasks of life with play!

What’s your favorite movement and is there a movement in the gym that has spoken to you or changed how you approach life?

My favorites are snatches and box jumps!

The sled drag has been the biggest eye opener for me. As a metaphor, I can look forward, keep walking, unwilling to see the burden or look at the challenges in my surroundings because it will go exactly as I want it to and I won’t allow anything or anyone to mess it up. But I really don’t have that kind control and the most beauty in my marriage and relationships has come from allowing people to ‘mess it up’ or in reality, be a part of it. The path ends up looking different, but the burden also changes as it is shared by people who love me.

What are 3-4 things that describe the feeling of “JOY” for you?

Real authentic laughter, good chocolate, a kiss on the forehead, a cool morning outdoors.

Meet Julia Hamar

What drew you to dropgym?

Shantell was what/who originally drew me to the gym. I had been wanting to do her fitness class when she was at Chip Wrights, but could never make the class times due to work. When she left I kept watching to see if the place she went had class times that would work. Eventually they did, so that was when I decided to go for it. I had also been wanting to start taking care of myself!

What’s the bravest thing you’ve ever done?

The bravest thing I have ever done was putting on a dress, and telling my story in front of a group of women whom I have come to love!!!

Are there any fears you’ve had to overcome on this journey at dropgym?

The biggest fear I’ve had to overcome is to let people in and to be open in front of people. I joined to better myself, but the next thing I knew I had so many people around me that truly loved and cared for me. The feelings towards them are mutual which I never expected.

What are 3-4 things that describe the feeling of “JOY” for you?

The feelings of joy to me are being on the beach, being outdoors, paddle boarding, swimming, and hiking with my family. I love doing yard work, and I also find joy in music!

What’s your favorite movement? And is there a movement in the gym that has spoken to you or changed how you approach your life?

The movements that I love are presses, ropes, skiing, punching and bag whacks. The things that I have learned to do at the gym are truly amazing.

What is one part of yourself you really love and one part you want to have more self compassion toward?

I love the fact that I am a giver, I love to make people feel good and happy. This is also the one area I need to have compassion with myself. I am learning that it is ok to be happy and make sure that I am in a good place too. That I matter!

What’s one thing you’d want the woman working out next to you to know about you?

I want the women at the gym to know that they encourage, inspire and motivate me to do better. To reach for things that I’ve never reached for, because I didn’t know they existed. They have shown me what true love and friendship look and feel like. I will always be there for them just like they are for me!

Meet Vickie Anders

What drew you to dropgym?

What drew me to join dropgym was watching Lu and Shantell’s relationship they had with their girls. You could tell there was something unique about the culture they were nurturing. I wanted to be apart of it, and of course loved the workouts I saw. It was the best choice I could of made.

What are 3 or 4 things that bring you JOY?

Joy to me is...

• A hot cup of coffee sitting on my deck

• Watching the geese swim by

• Watching my family laugh

• A job well done

What are you most proud of?

I am most proud of myself for facing in the gym is learning, failure is growth. I thought I knew myself well, but this is new to me and I'm still learning to be comfortable with it.

What is a fear that you have overcome?

I’ve had to overcome being vulnerable in front of people, and being ok with tears.

What’s one thing you’d want the woman working out next to you to know about you?

I would want the girls to know that I feel people read me as being a competitive person, but I am competitive with myself, not those around me. Except for my partner in crime, Julia, one day I will stay up with her on that dang ski!

Meet Kerri Wolters

What drew you to dropgym?

I had never heard of dropgym till I came with some friends. I also had never worked out in a gym in my life. I didn’t want to face it at the time, but I needed a safe place to work on myself. Dropgym became the place. I didn’t have to be or focus on anything else except for myself. Being with dropgym has healed some areas of my life, changed my attitude, and made me embrace who I am.

What are 3 or 4 things that bring you JOY?

The Beach: Sunshine, breeze and hot sand.
My Kids: I love the way they love me, I love watching and being apart of their accomplishments.
Laughter: It’s my cure all. I find laughter in lots of things sometimes when it’s not appropriate but if I’m upset, stressed, anxious a good deep laugh helps remove that from inside me

A day in the life of me…

I refer to it as organized chaos. I am a wife, mother, and leader of roughly 125 people daily. I am always on the go at both home and work, and to stay in the game I do a daily cold plunge and my hour at the gym.

Describe yourself in 3 words.

Peaceful, free-spirited, and blissful.

What’s the bravest thing you’ve ever done?

A 17-mile bike ride around a lake when I was 6 months pregnant. I wasn’t sure I could do it and I don’t know where the energy came from, but I did it.

What’s one thing you’d want the woman working out next to you to know about you?

They truly inspire me. I enjoy working out with every one of them. Laughing, sweat, tears, all of it fills me up.

In one year from now, what would you like to wake up feeling/thinking every day?

I want to continue to wake up feeling gratitude and peace. This is a tough world, and it’s made so many people hard on the inside. I want to continue to surround myself around people who support me and fill my cup.

Meet Kaylen Gillispie

What is the bravest thing you've ever done?

In the fall of 2019, I walked a really popular trail in Spain called The Camino de Santiago. It's a 500 mile trail that starts in France and ends in Spain. I had never traveled abroad before, and I was planning on going alone. It felt like it had always been a part of the plan, and there was no other option for me but to go and walk. I had some people in my life that were doubtful of not only my decision but in my ability - it felt harder to stand in my decision during the period of time before I had left, versus when I was abroad and actually doing the thing. The trail gave me everything it had, but gave me everything I needed. It is my proudest accomplishment to this day, even more than school and degrees.

Are there any fears you've had to overcome on this journey at Dropgym?

Making noise and holding space. Before Dropgym, I didn't know how to make any sort of sound or noise (in and out of the gym) I was so afraid of being seen and I never wanted people to think that I was trying to draw any sort of attention to myself. I've also been real good at playing peacekeeper, and in my life that equated to not saying any of the things - which helps no one. Not expressing the way I felt and letting my fear of being seen was causing more conflict and tension in my life and in my body, when in my head I was hoping it would do the opposite. The more I have found my breath and have used it to my benefit in the gym, the more I have found my voice - and I really like the way it sounds!

What does consistency look like for you?

Honestly, as long I am able to get myself here everyday, everything else in my life seems to just fall into place.

What is one part of yourself you really love and one part you want to have more self compassion toward?

I feel like I am just really starting to love my heart, I feel like I have a lot to give. I find myself getting caught up in the comparison thing a bit, I want to have more self compassion for myself during those periods.

What's one thing you'd want the woman working out next to you to know about you?

You are all a huge part of the reason why I keep coming back. I love being able to workout alongside all of you wild women and to be a witness to your growth, struggles, and victories. You all rock my world and give me so much, more than you will ever know!

Meet Vonda Allen

What originally drew you to join Dropgym?

My daughter had been going for a while and we could see such a big transformation in her. She had been living in grief from the loss of her husband and all the awful things that goes along with grief. Her family was broken, we were all broken and did not know how to move with her through this dark time or even grieve on our own without just making more messes. I did not have it in me to join for myself, I could do it “for her”, that is what I always had done, for someone else as I did not hold myself worth much at all deep down. I wanted what she was experiencing, I found her looking better physically, a glow to her skin and even a smile that I hadn’t seen in such a long time. She was setting boundaries for herself which at first felt like punishment to me, but I think only because they were unfamiliar in our family. Thank you my sweet daughter for being brave enough to start something that we have all been benefitting from in a way at times I did not think possible. I am learning what “Respect the Process” means, well what it means to me as there is a process and it is not just a quick fix like I have always wanted in my life. Like many other families we too have had a very dysfunctional family (to say the least) for so long. The good part is we are starting to do things different and it feels oh so good.

What’s the bravest thing you’ve ever done?

I’m not sure this is the bravest thing I have ever done, but this took a lot of courage for me as I have tried several times before only to fail or give up within a few weeks.

On January 29th 2020 I started weaning myself from antidepressants (it was in a healthy way), you see I have been down this road before and knew what was recommended by my doctor. Thank goodness I did not know what this last year would bring as I think I might have chickened out as Covid has been so hard to deal with and then we have had another horrific event with the loss of my Grandson Caleb just 19. I have always been one to mask pain, even as a little girl, I remember taking paregoric and actually becoming addicted to it, later addiction to things like Excedrin, diet soda, eating, smoking, stuff (just buying stuff) I didn’t really need or have a use for and one of the biggest and hardest for me to admit was meth. The thing I learned they all have in common whether it be and addiction to buying things or taking things that are harmful to you and your loved ones is that they were coming from a place of a void I was trying to fill. The pain I had felt from just a small child in which I was determined to cover up. The shame that I felt and for that I would spend most of my years punishing myself. Most of us know that this doesn’t help, one day something hits you and things start to surface. My anti-depressants were just another thing that I felt I had been doing that needed to go away to be able to feel things in this journey that I started when I joined Camp 17 (Drop Gym). I wanted to feel this time and didn’t want it to be masked by these pills that were just a normal for me. I knew that God wanted this for me, as along the way even if I didn’t believe it he has always been there for me. I am still working on several things, but today I have hope and it is a healthier way of doing things than I have ever done before. It took 50 plus years to build all these layers so I know this will take some time. I am a survivor this I know and I look forward to the years ahead of me today.

What’s one thing you’d want the woman working out next to you to know about you?

I am your biggest fan! I love seeing women work through the hard things as it has given me such courage to continue with my own journey. This is a safe place, the environment that Lu and Shantell have started here has been amazing and the walls of this gym have so many stories to tell. I wish they were all recorded so we could all see our accomplishments all the time. Always remember, it is never too late and there aren’t enough excuses as to why you shouldn’t begin loving yourself or doing something in a different way to make you happy. We Matter!

What are you most proud of yourself for facing in the gym?

The fear to join in, to be a part of something good.

I joined camp in April of 2019 (approximately) Tribe XVI. It was shortly after my second hip surgery. My first hip surgery was about 5 years prior and with the first surgery I was terrified that I would “Pop my hip out if I did any strenuous exercise” I feel like I heard that in the beginning and couldn’t get that out of my mind. I did not do the work with my first hip surgery and there is a major difference today. I was so scared to join Camp and had all the excuses and doubts imaginable, but this time was different as I felt desperate I was just so physically and emotionally broken and flat exhausted from how I was navigating this thing called life.

Today I have learned I am strong! I have learned this journey is mine, as much as I wanted in the beginning to be like others, I learned that this was only holding me back. I have had to learn to love my hips and love myself and really be kind to myself. I have had to start almost everything it seems from the basics and that’s ok, it is good for my soul and very humbling. All the self talk that I had done I had to think about why do I do this to me as I would never think that of someone else. I look at others in admiration so why couldn’t I do this for me. I am learning this, breaking old habits is hard, but it is happening. The many layers of shame, grief, guilt you name it I think I have thought it are starting to come off. I had a gym fairy for many months that paid for my gym and it was so hard for me to accept. I could not believe that someone would have so much faith in me when I couldn’t see it myself. I still don’t know who she was but it was a turning point in my journey (after I got through all the stupid old way of thinking that I wasn’t deserving) and to her I am forever grateful. I am so thankful I decided to face my fear and join in.

Describe yourself in three words?

Playful, Loving and Kind.

In one year from now, what would you like to wake up thinking/feeling every morning?

I am so happy to be alive and well.

What are 3-4 things that bring you joy?

The pure innocence of a child’s laugh. I love to see my grandkids laugh and giggle, it is the best.

Watching my grandson give his mom a hug when it is not something he does normally.

Puppy kisses.

My husband giving me a hug knowing that everything is going to be ok without any words needed or when he’ll say “ I love you girl.” Still makes my heart melt.

Making memories with my friends and family. Oops that is 5.

What is your favorite movement? Is there a movement in the gym that has spoken to you or changed how you approach your life?

Sled pushing.

I feel the sled pushing is like going through life. You go through those cracks in the pavement and they really want to draw you in and keep you stuck in a familiar place. It’s not until you learn a different way whether it be breath to show your strength to overcome or maybe it is to go down a different road than ever before. Every time I push a sled I become more aware of where I was from the beginning until now. I remember a workout once with my daughter where we were pushing sleds and each crack in the parking lot seemed like a memory of my life, each one I had to do something different to get through it, with some I had to go around and not take that same destructive path. I remember telling Lu it was like 30 years of therapy, she said yup 30 years in 30 minutes and it didn’t even cost that much. So true.

Meet Kim Butcher

Describe yourself in three words?

Brave, Adventurous, and a lot of Fun!

What does consistency look like for you?

It looks like showing up even when I don’t feel like it.

What’s one thing you want the women working out next to you know?

That I am in this with them.  I am coming each morning to stand next to them and to push past barriers with them.  I have met some really incredible women over the past 5 years in this gym and I am honored to call them friend and honored to work out next to them.  They are one of the biggest reasons I come back each day.  

What is one part of yourself that you really love, and one part you want to have more self-compassion toward?

My laugh is something I really love! I love to laugh and I love that my laugh gets others to laugh. I need to have more self compassion toward my body. Too often do I get upset towards it and often shame myself for not being able to do something and I really need to love it and appreciate it more.  

What brings you joy?

• Paddle boarding on a beautiful summer evening as the sun comes down on the water.

• Sharing a bottle of wine with some friends.

• The 4th of July. It’s my favorite day of the year! The friends, the food, the fireworks - it all brings me so much joy.

• Running around Magic Mountain Six Flags riding as many roller coasters as I can in a day.

What are you the most proud of yourself for facing in the gym?

The day I did the whole workout breathing nose/nose.  We were doing weighted get-ups and on the ski for a certain amount of time and I stayed nose/nose the whole time and accomplished those get-ups better than ever before.  That was a proud moment for me - and it brought me to tears as I realized what I had completed.

What’s your favorite movement? Is there a movement in the gym that has spoken to you or changed how you approach your life?

Sandbag clean and press and punching the bag - my two favorite things to do in the gym. Jumping on the big box - that freaked me out and I didn’t believe I could do it.  With the encouragement of a friend, I did it and was so blown away.  It taught me that even though things look hard or even impossible, I can’t let fear stop me.  

What’s the bravest thing you’ve ever done?

I listened to God when He asked me to release something I loved very much - and I believed Him when He said He knows my hearts desire and has something even better for me.

Run a 5K in 30 Days (and Feel Good Doing It)

So, you want to run a 5K! Or a half marathon, a mile, or (insert personal goal here). It’s important to know that you CAN do it. No matter what shape you are in, you are capable of far more than you think.

There are some important things you need to know before you start running so you condition your body and your mind, take good care of your body, and crush your goals.

Let’s break it down into 3 parts: Preparation, Progress, and Post-Run.

Prepare Well.

1. Find your “why.”

   Why do you want to do this? What do you want to accomplish? What do you hope to get out of this? Once you figure this out, you’ll know how to better motivate yourself when it gets hard and you feel like giving up.

2. Identify your fears.

   Is there anything holding you back from doing this? Often times we never start because we have underlying fears that keep us from trying. Is it failure? Are you trying to avoid discomfort? Scared of what’s on the other side? If you can identify your fears, articulating them (literally saying it out loud) gives you the opportunity to realize how minuscule they really are compared to the joy of accomplishing your goals.

3. Find a support buddy. (or buddies!)

   This can be someone you want to run with, or simply a friend or family member who will help you remember your “why” and hold you accountable to get out of bed and do the thing when you feel like putting it off.

4. Make a plan, and stick to it.

   Plan out which days, and what times of the day you will run. That means sticking to a bed time if you plan to run in the mornings. Get a babysitter for the kids. Meal prep and shop for groceries the week before so the time you set aside for your morning or evening run stays open and doesn’t fill up with other life things. Your 5K will not just ‘happen’ to you. You show up and make it happen! Need help figuring out a calendar? We’ve got you, girl. Here’s a sample 30 day calendar we made just for you. We do this together with our gym every summer! If you want some buddies to run with, join us at Dropgym. We’d love to run with you :)

   Note: In our calendar, ’ means “minutes.” For example, Walk 3’ Run 3’ x 3 means “walk 3 minutes, run 3 minutes, 3 times.

Make Progress.

If you want to run a 5K and do it well, you need to run consistently. Sticking to a schedule like our 5K calendar above will help you get there.

Now let’s get to the actual running part. Here are some important steps that will help you feel run farther, avoid injury, and feel better while running.

1. Warm up.

   We cannot stress it enough. Warm. Up. Your. Muscles. It’s so important that you warm up so you avoid injury and help support your body while asking her to do something that’s going to physically and mentally stretch you. It’s also vital that you know which muscles to warm up. These are the major 3:

   a) Ham strings

   b) Calves

   c) Psoas

   Your psoas muscle is located in the lower lumbar region of your spine and extends through your pelvis to your femur. This muscle works by flexing your hip joint and lifting the upper leg towards the body.

   Movements to help you warm up are calve raises, psoas raises (sitting on the ground with legs extended out while doing leg lifts), and skipping, knee ups, butt kicks and lunges to get your heart rate up.

2. Nose breathe.

   If you’ve trained with us, then you know how vital nose-to-nose breathing is! Nose breathing activates your parasympathetic nervous system, i.e. your “flow” state. Likewise, inhaling through your mouth triggers your sympathetic nervous system, which keeps you in survival mode, or in a state of flight. Practice inhaling and exhaling through your nose for your entire walk / run. You will be challenged. Ultimately, you will train your body to be able to run much farther and avoid unnecessary injury.

3. Eliminate unnecessary noise.

   One of the quickest ways you can grow your capacity is to eliminate unnecessary noise. Run without listening to music. Music can often distract you from your own thoughts and feelings. What if you allowed yourself to be present with your emotions when it gets hard?

   Don’t talk to your buddies while you run (and you won’t want to if you stick to nose breathing). Be with yourself. Train your mind to choose to keep going when you want to stop. Move in to physical discomfort with your breath. Choose to struggle and find your states of fight and flow instead of giving up.

   P.S. Want to learn more about the science and power of your breath? Come train with us and we’ll work with you to strengthen your breath and movement.

Post-Run Care.

How you finish effects how you start next time. We want you to finish well so you feel great—physically, mentally, and emotionally—the next time you train.

1. Be proud of yourself.

   When you finish training, how do you see yourself? What are you thinking and saying about yourself? Your self narrative is extremely influential and shapes how you treat yourself and what you accomplish. You are in charge of choosing to either champion and affirm yourself for the work you’ve done, or tear yourself down and punish yourself for what you haven’t done. Be proud of yourself. Kind to your heart. More compassion, less punishment.

2. Warm down.

   Walk. Stretch your calves, ham strings and traps. Box breathe (inhale through the nose, exhale through pursed lips) to bring your heart rate down. Drink water. Replenish. Eat a nourishing meal. Rest. Get a good night’s sleep. Prepare for tomorrow. You’ll be running a 5K in no time! You’ve got this!

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Meet Becky Maddox

What originally drew you to join Camp17?

I was at a pretty low point about 3 years ago. I was in the “diet, gym, binge, berate, belittle, repeat” cycle. I had been living in survival mode for too long. A friend signed up for Camp17 and told me I had better not leave her hanging! The connections have kept me coming back. I’ve never been anywhere, outside of my own house, where I feel like I belong.

Who is one of your greatest superheroes / role models?

My Grannie! She filled the role of mom for me when mine decided she wanted a different life. Her unshakable faith through cancer, a devastating fire and many other trials of life were amazing! She made friends with everyone she met and shared her love for Jesus fearlessly. And, she loved her family endlessly. I pray every day to be able to love like she did.

What brings you joy?

When both of my adult daughters come home and we have everyone under one roof. Sitting around a bonfire telling stories and laughing with family and friends. Christmas lights and little twinkle lights...I love them!

What’s your favorite movement? Is there a movement in the gym that has spoken to you or changed how you approach life?

My favorite movement is anything with a sandbag. No matter what the movement is, I always feel like such a badass when I’m done! The sandbag carry has changed how I approach life by showing me that I’m stronger than I think I am, and when I feel like giving up, I just have to “do something different.”

What is one part of yourself that you really love, and one part you want to have more self compassion toward?

I love that I’m always up for an adventure! Need a hiking buddy? I’m your girl! Wanna go on a road trip? I’ll bring my playlist! As long as we’re not skydiving or bungee jumping, I’m in. I’m working on showing myself compassion when I make a mistake. I can beat myself up and go over it in my head for days.

Meet Colleen Christensen

Who’s one of your greatest superheroes / role models?

My sister-in-law, Heather Mackey. She was the type of person others were drawn to she was beautiful, smart, strong and fearless.  She was the type of person that made you feel like you could accomplish anything you set your mind and with such passion you had no choice but to believe in yourself. 

What’s one thing you’d want the women working out next to you to know about you?

“I may have just peed a little 😳” Hahaha. No seriously, I want them to know that if I am quiet I probably need a hug and if they hug me I will probably cry, but I will be so thankful because that hug was just what I needed.  

What is one part of yourself you really love, and one part you have to have more self compassion toward?

I love my sense of humor, I am always good for a prank or a joke or two.  I am learning to be okay with not being able to do everything and be everything for everyone all the time.  Learning to give myself permission to pause and take a moment for myself. 

What brings you joy?

Hearing my boys laugh.

Seeing an elderly couple holding hands.

Sleeping under the stars.

What fears have you had to overcome on your journey at Dropgym?

I' have had to overcome my fear of being vulnerable.  I used to think of vulnerability as a weakness, a way for others to attack me or hurt me. I have learned that being vulnerable allows me to connect with others in a way that would not be possible if I’d never let my guard down.  Being vulnerable and open has strengthened many relationships in my life and also opened the door to new ones that would not have been possible if I was not willing to be seen.

What’s your favorite movement? Is there a movement in the gym that has spoken to you or changed how you approach life?

My favorite movement is pushing a heavy sled. Carrying a heavy sandbag reminds me that things are hard in order to succeed and you have stay in it, stay connected, and breathe. It is a marathon, not a sprint.

Meet Lysha Doss

What’s the bravest thing you’ve ever done? 

I was recently laid off from my job of over 7 years. After the shock, my husband and I came to the decision together that I would not go back to work and I would homeschool our girls for the foreseeable future. We did not just make this decision because of the current state of the world. This has been a dream of my heart since my kids were born. However, the reality of the situation is this is an incredible life change. Financially our life looks very different but actually following this dream has been thrilling.

What’s one thing you’d want the woman working out next to you to know about you? 

I see you. I see you and I love you right where you’re at in your journey. I look back at myself in my own journey and I am very different than I was a year ago, even six months ago. When I look at those pictures of myself I don’t hate that girl, I love her, because I know what she was walking through. And I am so excited to meet the future version of myself as I grow and learn.  So, to the girl next to me, I see you. 

What actress would you choose to have play You, in the movie of your life? 

Easy, Gal Gadot! We are both Israeli and it’s a movie so why not have the most beautiful woman in Hollywood play the part. 

What’s your favorite movement? And is there a movement in the gym that has spoken to you or changed how you approach your life?

Sprinting! I NEVER saw myself as a runner, and I still don’t. However, I remember one morning we were doing sprints and something broke loose in me. Something changed in my perspective. I no longer felt like I was hauling a weight, now I was pushing forward into the future with my whole heart. I felt this incredible power.

Are there any fears you’ve had to overcome on your journey at dropgym? 

I think I really feared doing physical things that I could either fail at or I could get hurt. But, I have learned that I am so strong, and not just mentally or emotionally. I am physically strong. I can do really hard things. I have learned to pick up things that I may drop and that’s ok. I have learned to do things that are hard enough that I may fail. I have learned to push up against my own capacity and that requires taking risks. And most of all, I am learning to trust myself, to trust my own body.

Meet Susie Bohn

What's the bravest thing you've ever done?

I had a DNA test to find out who my real father was. It was a total surprise to find something like that out, but I'm very glad to know the truth!

What would you like the woman next to you in the gym to know?

I am here for you and I am your biggest cheerleader. You inspire me to keep coming and doing my best. You are one of the reasons I come.

What is one part of yourself you really love and one part you want to have more self-compassion toward?

I love that I am very affectionate. I also love how encouraging I am. I am very outgoing and see this as a positive thing. I would like to have more compassion for myself in regards to not comparing myself to others: how some girls are in better shape, no cellulite, nice tummy, etc.

What brings you joy?

A couple of things that bring me joy... FAMILY! My husband, my boys for sure and dogs and making time for my friends. I feel that I am a very creative individual and love anything that has to do with being artsy. 

What actress would you choose to have play you in the movie of your life?

If I had to pick an actress to play me in a movie about me it would for sure be Melissa McCarthy! I think her heart is gold and she's super funny! She’s also an excellent dancer (I am not) and I love that!

What are you most proud of yourself for facing in the gym?

I’m so proud of myself for the fact that I KEEP COMING BACK TO WORKOUTS EVERY WEEK!!! It’s the people here that keep me going. Lu and Shantell believe in me even when I don’t believe in me.

Lysha Doss

I am very different than I was a year ago, even six months ago. I no longer feel like I’m hauling weight—instead, I’m pushing forward into the future with my whole heart. I feel incredible power. I am learning to trust myself, to trust my own body.

I NEVER saw myself as a runner, and I still don’t. However, I remember one morning we were doing sprints and something broke loose in me. Something changed in my perspective. I no longer felt like I was hauling a weight—now I was pushing forward into the future with my whole heart. I felt this incredible power.

I think I really feared doing physical things that I could either fail at or I could get hurt. But, I have learned that I am so strong, and not just mentally or emotionally. I am physically strong. I can do really hard things. I have learned to pick up things that I may drop and that’s ok. I have learned to do things that are hard enough that I may fail. I have learned to push up against my own capacity and that requires taking risks. And most of all, I am learning to trust myself, to trust my own body.

8 Ways to Power Boost Your Immunity Against Covid-19

Here at Dropgym and Camp17 we often talk about plot twists, something else happening, things not going according to plan. I think it’s safe to say that all of the above are currently a reality. Situations that incite fear of the unknown call us to attention. It’s unfortunate that it takes something like COVID-19 to wake us up to taking better care of ourselves, but in times like these we value our health more. We think about the people around us. Well, hopefully we are not only thinking of ourselves. (Like maybe I shouldn’t buy out the store of everything since there are other people in the world who might need supplies too.)

These times test us, they expose us, and they show us that which is buried deep. They can also wake us from our slumbers and compel us to take action in our lives in areas where we’ve been dragging our feet. I know this has been the case for me.

I want less chocolate and more greens. I want bone broth instead of pizza.

I am choosing to go outside and get the sun on my face instead of staying inside and scrolling on my phone.

I’m exercising because it’s important, knowing that the sweat is releasing toxins, increasing endorphins, and keeping me strong and my body capable of stress management and building immunity.

Below is a simple (and of course, free) guide to encourage and remind you of ways to take care of you. It’s filled with tips to boost your immunity and enjoy being alive, even/especially when things feel scary.

Inside the Power Boost Guide, you’ll also find a little gift for 30% off any of our online workshops, so you can stay connected and resourced from home.

Get the PowerBoost Guide.

Keep breathing. Remember that there’s much to be thankful for, and so many reasons to enjoy being alive. We’re in this together.

Lauren Cook

After just a few short months, I feel so much more engaged in my own life. I’m shedding weight and my period is regular for the first time in my life without any medications.

I came to Dropgym feeling beat down, depressed and numb. Physically I was heavier than I’ve ever been, my gut health was poor, my hormones were all out of wack, and I was experiencing cystic acne and irregular periods. Before Dropgym my body was constantly inflamed. I was tired all the time, and my confidence was nonexistent. I was taking birth control to regulate my cycle, which was causing a constant fog in my life and an emotional disconnect from myself and my relationships. Now, after just a few short months, I feel so much more engaged in my own life. I’m shedding weight with some simple adjustments to my diet and adding in exercise. My period is regular for the first time IN MY LIFE without any medications. I’m beginning to trust myself and learning how to use my voice. I’m taking pride in areas of growth, and giving myself grace in places I still want to improve upon. 

Lu and Shantell have both been so supportive throughout my journey. Their heart to meet each person right where they’re at and see women living to their full potential is one of the reasons I felt safe enough to join Dropgym in the first place. In particular in some personal training sessions with Lu, she has spoken truth into me and pushed me past my comfort zone. I can’t express how grateful I am for Dropgym!

Katie Covington

In just one month of doing Dropgym, my life radically changed. I am no longer taking anti-depressants or birth control. I went from getting 3-4 hours of sleep at night, to 7-8 hours every night!

At age 13 I was prescribed anti-depressants. I have struggled with depression, anxiety, and anger for as long as I can remember. I saw countless therapists and counselors, tried many different meds and doses, but nothing really seemed to help long term. I didn’t want to feel “stuck” anymore. I wanted to change, but felt like I had zero control over my body, my words, and my actions.

Around age 17 I started taking birth control because my periods were miserable. I would miss so much school because I felt too ill to leave my house. I would experience all the possible side effects that come with menstruating. A year into being on the pill, I noticed big changes in my body; weight gain, extreme mood swings, a way lighter period (which was ultimately the goal), etc. At the time I didn’t care much for all the negative things that were happening in my body because my period was lighter. I felt like I was able to function better, but in reality it was just a matter of convenience—truthfully, I felt worse. I never really struggled with body image until I started gaining a lot of weight while being on birth control, which then led to me developing a binge eating disorder. Eventually, I lost hope in my health.

Fast forward to now, I am 21 years old and as of 2 months ago I am no longer taking anti-depressants or birth control. In just 1 month of doing Dropgym, my life radically changed. I went from getting 3-4 hours of sleep at night, to now 7-8 hours every night! I’ve gone to other gyms before, but it was always about losing weight for me. And if I didn’t see progress I would shut down and just give up. I was always focused on my performance in the gym and what I looked like. Weight loss is still one of the many reasons I go to the gym daily, but I choose to be part of the Dropgym tribe for so much more than that. I am having a period. I am sleeping. I feel in control of my body and my actions, I’m slower to anger, and I feel connected. Connected to my friends, my family, and most importantly, to myself. I am no longer just going through the motions of life, or trying to shove things out of the way. I am able to feel things now.