A year in reflection

As I sit here and reflect on a year of launching my business, it feels like its was a lifetime ago when I hit enter and my business became visible to the world. It was a vulnerable time for me, not knowing how people would respond, if they would even like it ( who is they anyway?) and if I would even get clients or better yet come across entrepreneurs that would  hire me to help develop methods for their studios. It was scary to say the least.

 

I’ve always been an open person, trying to be vulnerable and transparent in my instructor trainings, showing to my instructors that there is more than meets the eye. I’ve been able to meet some incredible people, from so many walks of life, different personalities, hear and live through painful struggles with them and have helped guide them to be out of this world instructors. So many people think that teaching is just teaching, getting up there and leading a class, but I wanted to teach instructors that it is so much more than that. It's a time to dig deep into your soul, to find what sets you on fire and to motivate others through it. I was able to accomplished that. Over 150 instructors trained in a year. Coolest opportunities to visit other towns, have a say in peoples visions for their companies and lives and make an impact on their business.

I am so grateful to all the business owners and entrepreneurs that have taken a chance on me, some without even meeting me, to help them in the growth and success of their businesses. I appreciate all the clients who believe in my methods of nutrition & exercise, that have invested in their health and lives and have seen change, both in body and mind.

Needless to say, I've experienced super highs and super lows. I hit all my 1 year business goals, have been able to stay home full time with my daughter and create an impact on those around me. I've been able to travel, meet new people, try new restaurants and foods and make my own schedule. I've been able to make an income for my family, while still being able to be at home, which is one of my ultimate goals. It's been incredible but at the same time, one of the hardest years of my life.

Business and working wasn’t hard, it comes naturally to me but it was my personal life that was difficult. Call it ironic that I chose Balanced Body Systems as my business name and brand, when that is thing I struggle with the most. Its taken stress on my body, strain on my marriage, losing friendships and worst of all losing our son Jude , which completely has rocked me to the core, to realize that balance was what I need/needed. I needed organized over busy, relaxed over stressed, thick skinned over sensitive, proactive over reactive, compassion over judgement, say no instead of yes, patience over frustration, okay with missing out not fear of missing out and better yet I needed a balanced body, mind and soul, which was all in my control and my choice.

I don't know what this next year brings for me and Balanced Body Systems. I don’t know what opportunities will come my way and if I will even have any. But, for once, I am okay with that. I've always stood firm in letting my business grow organically and letting opportunities come my way instead of forcing them. I am excited over not knowing what's next, which is not something I would have ever said if I didn't have the year that I had.

So, when life throws you a curve ball. It will suck. But decide not to dodge it. It is meant to hit you and mould you into the person you are meant to be. As painful as it may be, learn from the impact. Be flexible. Feel all the feels. Don't stress over the small stuff. Do your best. It does get better. Be kind to yourself and others.and smile.

Lastly, when life gives you sour lemons, throw them out and go buy wine.

 

much love in balance & health,

Rebecca

 

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The best damn cookies ever

So here is the deal. I am a sucker for delicious, healthy, nutrient dense cookies. But the downside is, they usually cost an arm, a leg and your first born to make. My friend Haley posted this recipe and I had to try it. I did a few modifications here and there, took out some sugar and other ingredients and they turned out even better than expected!

 

Planet Organic Cosmic Cookies

makes 24 cookies

2 1/4 cup quick or rolled oats

2 cups spelt flour

1 cup sunflower seeds

3/4 cup pumpkin seeds

1/2 cup shredded coconut, unsweetened

1/4 cup flax seed

1 tbs cinnamon

2 1/4 tsp sea salt

1 3/4 dark chocolate chips

1 1/4 cup raisins

1/4 cup water

3/4 cup coconut or avocado oil

1 cup almond milk

(I took out 1 cup cane sugar, 1/2 cup back strap molasses, traded canola oil for avocado oil and traded soy milk for almond milk)

Mix all dry ingrediants together, mix all wet ingredients together, combine.

Set oven for 350F and use 1/3 cup measuring cup to pack and portion out and place onto sprayed baking sheet.

Bake for 24 minutes or until lightly browned.

isn't there a better way?

So why Instructor Training? Why create methods for studios? Why can’t people just get certified and teach a class?

 

Well, technically they can. I remember being the ripe age of 18 and after taking a 2 day course (yes, two days) I was able to lead a class of 40 women for an hour and I was SCARED out of my mind. Me, standing in front of these woman, teaching them how to work their bodies, barely knowing anatomy, physiology, cueing, engagement, personality, form, technique etc. What if someone has a back injury? What if someone all of a sudden has a heart attack? What if people just stare at me with a blank face? What if what I teach is way too hard and I have to change things on the spot? Dang it, all I've have done is memorize what I am teaching because I don’t have any experience to adapt and change my programming. All of these things ran through my head as I completely failed again after again. It took me years to get better and that frustrated me so much.

Fast forward 10 years later. After getting my degree in Clinical Exercise Physiology and moving to several different towns, I began getting frustrated with the fitness industry. I had worked at so many facilities, managing trainers, mentoring instructors, developing classes etc. and had such a high expectation for fitness. I would literally go into a class and pick the instructor apart, grading them on the way they taught, how they corrected, their technique, their engagement, their versatility in programming etc. and then would leave the class, never wanting to go back to that instructor or facility again. I knew there had to be something more. I wanted to CHANGE the way instructors taught. So with all my knowledge, experience, education, personality, drive and passion, I created BBS. 

Nothing excites me more than seeing someone who has a passion for fitness but has NEVER taught a class before, be able to develop, program, choreograph, lead, engage, correct on technique and form, have passion, be versatile and have their own fitness personality, all within a few weeks. I love seeing these instructors have sold out classes and really finding their niche. This excites me and drives me to be not only a better instructor, but a better mentor.

So yes, you can just teach a class by getting a two day certification but I am changing the way the fitness industry works. Boutique studios are now wanting something different, to have world class instruction with the BEST instructors, and that is what I develop, implement and put into action for their business. 

I always ask business owners this question: Who makes up their business? Who or what will get people coming back again and again? Yes, their space could look gorgeous and they could have on point branding, BUT if their MAIN driving force for their business (which is their instructors if you haven't already guessed), for lack of better word, suck, then people will not come back. People will not join their movement, invest in their business, their vision and in the end the business will fail (or as my husband and I call it, shattered dreams). 

I spend up to 55 hours training instructors before they teach their first class. They are prepared, confident and have some much knowledge busting through their seams that they cannot WAIT to get started. I go into depth with them, making sure they are confident enough that when they get up on stage, they can be who they have been preparing to be for weeks.

Don’t you want the same for your space? Are you not seeing the success that you dreamt of when you first started your business?

 

If that's you, holla at me. Do it, I dare you.

enough is enough

have you ever gotten to the point where enough is enough?

You're tired of feeling the way you feel. You're sick of not fitting into clothes. You hate having anxiety about going to summer events or parties in fear of how you will look in your summer clothes. You hope winter lasts forever so you can stay wearing pants and long sleeves with layers upon layers so you can hide all the "treat myself" meals over the winter. You don't even want to dig out the summer clothes, in fear of them being too tight and having to go out shopping to get more. You're tired of eating foods that make you feel like crap and then because you feel like crap you end up eating more.

I get it. I've been there. I know what you are thinking, yeah right? You, of all people? You, the person who posts pictures of yourself wearing a sports bra.

I know how it feels to have insecurities tear away at your insides. Where you lose out on the simple joys in life because you are so insecure about the way you look.

I have and I know how much it can destroy your life. You miss out on the fun of life because you are too worried about how you look, you are too insecure that people are staring at you.

I can tell you, after so much learning about my own body, learning from my clients and what works for them, that I can leave my house on any given day and be proud of how I've worked hard at fueling my body and working out. Yes, don't get me wrong, thoughts creep in here and there, but it's what you do with those thought that either makes you stronger or knocks you down.

I want that for you. The purpose of me creating my website was so that people could actually learn how to feed their bodies and that working out doesn't have to be hard or time dependant. I wanted people to be able to access what I have learnt over the past 10 years in the fitness industry and not have to pay and arm and a leg for feeling good about themselves. I hate when I see those infomercials of "fixes" or "diets" that "prove" to have given results. I'm sorry, I'm not buying into that corporate crap and I don't want you to either. I want you to learn how to eat, how to have moderation, to not lose out on those special dinners or parties and how to make wise choices. I want to teach you that moving your body can be as simple as doing some cardio and body weight movements in your living room while your kids are playing. I want you to find balance and happiness in your life and for once to not fear summer and pools/beaches. This year is your year, and it's going to guide you to love the rest of your life.

Xo Rebecca

Body Weight- when it's good to use it

All you need is your own body weight to get a killer workout. No equipment needed, not a lot of time needed, just a few minutes of hard work to get your heart rate up and feel a burn in those muscles. I am a firm believer in no excuses for working out.  You don't need fancy gym equipment, the perfect outfit, lots of time ( a HUGE common mistake) or even the perfect space. All you need is a flat surface and a body that can move.

I have added in a workout video from the Shape System as a little sample of what my clients are getting full access to when they purchase either the Shape System or BBS Integrate (both the shape system + fuel system).

This workout can be done anywhere! So no excuses. Get moving!

Getting back on track

Spring time is approaching and then comes the idea of having to peel off the winter layers we hide behind and expose our white pasty bodies to the world. 

Well kids, it's time to get back on track. After a few conversation I have had over the past few weeks with friends, the underlying theme is that people just want to reset. Reset in their nutrition and workouts. Here are a few helpful tips and tricks that I use to get my butt back on track

1. Drink water- drink drink drink. LOTS OF IT! Water not only hydrates you but helps flush your system, revitalize your skin, helps you feel full faster and energizes you.

2. Cut the sugar- you heard me. None. Zip. Nil. Don't do it. Your body yearns for sugar like it's crack, so you have to starve it out. Detox it out. Come clean. You heard me, no sugar.

3. Eat more frequently, in smaller portions- eat 5-6 small meals, protein/carbs/fat in each meal in smaller portion sizes so you are never starved nor stuffed. Limit excessive amounts of carbs in the evening if you really want to 

4. Sweat it out- go workout. I don't care what it is. Yoga, swimming, spin, weights, running. Just go do it. You will feel like a million bucks after.

5. Sleep- make sure you are sleeping. at least 8 hours. Seriously.

The Reality of Working Out

Let's be real here.

It's tough balancing life and all it brings. From being a full time mom, running a business,  teaching at a spin studio, mentoring instructors, attending small group and moms group, when do I even have time to workout??!! the answer is that I make time. It is a priority in my life. I will wake up earlier if I have to, I will schedule play dates and appointments around my workouts, I will sacrifice time spent with others (serious FOMO all the time!) in order to get my workouts in. Why you ask? Because it makes me who I am. I am a better mother, wife, friend, co worker, boss lady.. You name it.

Here is a little glimpse of my weekly training schedule 

*little note- this is MY training schedule. What might work for me, may not work for you!

 

Monday- Teach Spin in the am, Gym- focus is biceps/back/core

Tuesday- Gym in the am- focus on triceps/lats, Teach spin in the pm

Wednesday- Gym in the PM- focus on shoulders/core

Thursday- Rest day

Friday-  Gym in the AM- full body shredder 

Saturday- DAY OFF - active outside

Sunday- DAY OFF

 

That's all folks. 45min in the gym lifting heavy, 1 hr cardio. Some weeks are perfect, some weeks aren't and I will add in another rest day, depending on how my body and mind are feeling.

What does your training schedule look like?

 

 

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