...bE DiFFeReNt...

Anyone that belongs to a gym has probably seen it...the people that come in the gym and do the same things day after day...the guy that reads the newspaper while pedaling on the recumbent bike...the ladies gossiping while walking side by side on treadmills. Maybe you've even had those days yourself where you just wanted to check "working out" off you list of to-dos. You didn't stay long or put much into it, but you could say that you hit the gym for the day. I don't care what anybody says. You get out what you put in. I believe it in theory and I've lived it. When I have been in the best shape, it was because I worked hard for it and it showed.

I remember times when I have been stopped in the grocery store or shopping to ask what I do to stay in shape. This wasn't by accident. It was because anyone that looked at me could see that I worked hard for what I had. A few times, people would ask me "What are you training for?". They were always shocked when I would respond..."Life. I'm training to be in the best shape possible...to feel strong...and live the life I want to in the best way possible." It was like they couldn't believe that I would work that hard if there wasn't a formal contest involved or a trophy at stake, but the contest should be internal.

I want to be different...different than the people that go to the gym several times a week and never see a change...different than those that wish for change and complain about where they are but make no effort...different than I was yesterday. In the eight years since I began my journey towards better health and fitness, my life has changed in many ways. I feel like I am constantly evolving...most of the time for good...but really it's up to ME. It doesn't matter what challenges I face. I determine how hard I work when I do get to the gym or go out for a run. I decide whether or not I quit or press forward. I choose whether or not I end in a pool of sweat or barely out of breath...and my results match my effort. The end result and the way you feel all starts with a choice. Make a choice to be different. Make a choice to be strong, and then do what it takes to get there!

* Small changes can make your workout more intense and change things up! Instead of millions of crunches that are not effective...do PLANK HOLDS or situps like the ones above hanging or where you get some hyper extension, but be careful to work up to it. If you want your lunges more intense...hold dumbbells or better yet, hold a weight plate OVERHEAD and do traveling lunges. Be creative and don't get stuck in a rut! :)

...tHaNkFuL...

Every year...the night before Thanksgiving...I have a secret sort of ritual that I do. Before I go to sleep, I sit quietly and reflect upon the year that is almost gone. I go 90 miles an hour most of the time and sometimes I am not able to stop long enough in the moment to give thanks for all I have. Some years, the list of things I'm thankful for seem endless, and the people that have been in my life are many. Other years, like this one...the list is small and simple and the people that have been there no matter what...are few.

It's funny to me that as I sit tonight and reflect...month by month...it is very different than last year's reflection. We never know what twists and turns life will take or how different our life can become in just a few months time. It sounds cliche, but things I once took for granted...things I would never even counted as blessings...are some of the things I'm most thankful for.

I am thankful for laughter...laughter that I feel deep in my soul...laughter that is genuine and uncontrolled and loud. For all the tears that have been shed, there has been much laughter too. I am thankful for kind words of encouragement...encouragement that has held me up and given me purpose on days that I wanted to hide under the covers. For all the people that have judged and criticized me, there has also been an outpouring of love and encouragement both from a few people close to me and many strangers that have become friends. I am thankful for the 1200 sq ft room we call our gym. People that I care about there have come and gone...and lives there have changed dramatically...but some things remain constant. The barbells and the pull-up bars and the chalk stained rubber mats on the floor are still there and none of these things make exceptions for me.

The barbell tests me...mentally and physically. Some days, I have passed the test and left smiling...and some days I have failed and tears have fallen on those dirty rubber mats. Either way, I always know that those weights and that barbell won't leave me. They will always be there waiting for me and they don't care if I look pretty or if I'm funny, all that is required is effort.

I recognize now, that I took small miracles in my life for granted. Things that seemed like a burden or a constant that would never go away, have become things I long for. A day with nothing to do, used to make me sad and lonely...now I look forward to those rare day and cherish them. A warm body next to me at night seemed like something I would always have...now I sleep in between pillows and hope that someday that will change. Seemingly endless time to work out and focus solely on me used to be the rule, not the exception...now, I have to truly plan and sacrifice for the small time I have to do these things.

As sad as I have been at times this year, I am thankful for all the adversity that has come my way. My muscles may look smaller, but for all the times I left the gym feeling defeated or had to struggle to make it through a workout or pull myself up over the bar...I am stronger. I may have lost friends and people I loved along the way, but for all the tears that fell and nights I spent alone...I have a greater appreciation for the people that remain. I have failed and lost money and made mistakes trying to start a business. I have felt overwhelmed at times and wanted to give up, but I have learned valuable lessons and feel a drive to succeed. There's been times that I thought about walking away and giving up on my dreams, but in the midst of my small defeats...my will to fight and my confidence in my own abilities have grown.

I am thankful for the good times and the bad times...the happiness and joy and pain and suffering too. I'm thankful for the moments of clarity, as well as the confusion that were all part of my life this past year. I know that I am not alone either. Many people that will read this have suffered far greater adversity and loss than I have and some have suffered less, but we should all take a moment to give thanks for the good and the bad. Because ALL these things can make us more resilient and wiser, if we choose to let them. Take a moment today and reflect and give thanks. If there are things that you don't like, change them. If there are people holding you back, let them go. Either way, be thankful for each and every thing you have both enjoyed and endured throughout the year...because all of these things made you stronger...whether you realize it or not.

...TeLL yOuRseLf tHaT yOu CAN...

The only one who can tell you that you can't is YOU! You don't have to listen! YOU choose the voice that you hear in your mind. You CHOOSE whether or not to see beauty or ugly...potential or a lost cause in the mirror. You CHOOSE to believe that you can or tell yourself that you can't, but remember this...the voice in your head is a powerful one. You can walk away from people telling you negative things. You can close a book or turn off a TV...but your thoughts are always with you. Make them positive and you will be surprised how much more you can accomplish!

...veTeRaNs dAy...

It seems the thing to do on blogs or Facebook...to say "Thank you" to people in the military on Veteran's Day. Don't get me wrong. I am not belittling or making fun or saying that people are not sincere. I believe it is...and so for ME it is always hard to know what to say.

I don't think most of us truly take the time on a daily basis to think about the service that is being rendered to us...during the day and while we sleep. We forget that there are men and women sacrificing time with family, uprooting their families and leaving friends to move across the country and around the world, and risking their lives for people they do not even know. "Thank you" is what you say to someone that holds the door open for you at the store. Those words seem insufficient for such a selfless service, but I mean it sincerely when I say "Thank you!" to all my friends that do currently or have served our country in the military. I sleep sound at night because of you. Your strength amazes me.

...sAcRiFiCe...

Sometimes, I'll workout with the guys in the 6 AM class. Today, I have a lot to do, so I thought it would be great to get my workout done for the day...early. The workout was short and simple.

Row 300M

20 Push Press

Row 300 M

15 Push Press

Row 300 M

10 Push Press

Row 300 M

5 Push Press

I felt tired and weak even doing the warm up...usually NOT a good sign. I struggled through with the encouragement of the boys and when I was done, I rested. I was lying on the floor...gasping for air. My legs and my shoulders were aching and I was so glad to be done with the workout...for a moment. In just seconds, I went from feeling relief to feeling sorrow and disappointment.

I got up from the floor and made my way through the dark back room to the bathroom. The minute I locked the door, the tears began to fall and I buried my face in my arms so that if anyone came back to the bathroom, they wouldn't hear me crying. That only lasted for a couple of minutes, because I knew if I was gone long...someone would come looking for me and I didn't want anyone to see me like that. I splashed some cold water on my face and dried it off, put on a smile, and went back out to the gym to finish class.

I'm not the strongest girl around, but I can generally hold my own. I have done WAY worse workouts then this one and twenty 75 lb Push Presses in a row should NOT have been that hard!!! From the moment I cleaned the bar off the ground...it felt SO HEAVY! And from that moment on, I let the shock of that initial feeling take over. I struggled to get through every rep of that workout and when I say struggle...I'm not exaggerating! I'm talking flat out grunting and groaning and fighting for every rep. I wanted to quit, but I knew I couldn't. How could I drop the bar and give up when I spend my days telling people NOT to do that. What kind of an example would I be to the people in the gym that I push to do more?

For the few minutes that the tears were falling in the bathroom, thoughts and questions raced through my mind. "What has become of me?" "Why do I feel so weak?" "Maybe I have no place telling other people what to do." "If people saw me this morning, would they disregard EVERYTHING I've ever said?!?" I didn't really have the time to ponder these things at the time, but in the quiet hour since I dropped kids off at school...I've tried to sort these things out.

I could give a million excuses...some very valid, but I realize that nothing is going to change if I do that. I also realize that because there really are some things in my life affecting me, I have to accept myself where I'm at rather than constantly thinking and talking about they way I used to be! I think the problem that I am having is common to many of us. We only want to do things that we LIKE to do in order to change. I don't have a problem going in to the gym and working hard. That is NOT where my problem lies. I KNOW where and what the the problems are and I KNOW how to improve, but the problem is that I don't WANT to do things that are uncomfortable or hard for me. There are things I know I need to get rid of that I hang on to. I'd rather start going to the gym and spend 3 hours a day working out, than change my diet or get more sleep or go out less. There is no easy way. If there were, EVERYONE would be in shape and look great. And while desire and hard work are key ingredients...it takes sacrifice.

I always say that people do what they WANT to do. Our lives are not the way they are by accident. Whether good or bad, we got where we are through a series of choices, so I need to decide what I really want and think about what it takes to get there. Then...I need to STOP thinking and wishing and wanting...and start making some sacrifices! There will always be hard days in the gym, but there will be a lot less if I change...not in small, easy ways, but in the ways that count!

...LeAvE yOuR maRk...

Don't be afraid to sweat! Get in the gym and work as hard as you can. Work until you can leave your "mark" on the floor! Chances are, if you aren't sweaty enough to do that...you didn't work hard enough!

...fiGhT WeLL...

Ask yourself this question...
"When the going gets tough...when I'm scared or have doubts...when I am hurt...do I give up, or do I fight well?"

If you are satisfied with the answer to that question, good for you. If not...if you have become comfortable...if you have made a habit out of giving up or making excuses...stop. Make the necessary changes. Learn to fight for what you want.

I had things happen to me in my life early on that created a certain mindset...a mindset that caused me to feel like I had no control. It seemed like fighting was not worth it. Many times, I felt that I should just accept whatever came my way. I wanted to avoid any pain that I could at all costs. My life changed in ways that are hard describe when I learned the benefit of fighting...of risking failure and/or pain.


My friend and past trainer, Wes, was a big part of that. He didn't ask me to do things that were uncomfortable or give me an option. He didn't let me quit when I was unsuccessful. Wes made me try over and over again. He never set me up for failure and he helped me find success. This doesn't mean I never had setbacks or failures in the gym. I did, but I learned to fight and do things I once never thought I could...and in some instances, do them very well. The things I learned throughout this process in the gym have carried over to my day to day life outside of the gym.

I've become good at fighting physically to finish a workout or lift a certain amount of weight, but I have an area that I want to change...a part of me that is still connected to the child that felt powerless. It's my attitude. I never think of myself as a pessimist, but I live by the phrase "hope for the best, but expect the worst". I do this because it gives me a feeling of control. If things go well...it is a bonus, and if they go wrong...I can say "See! I knew that wouldn't work out well.". The problem with this is that this can become a defeatist attitude and I think that at times I create my own setbacks and failures. I need to work harder to train myself to BELIEVE that I will succeed.



I truly believe that winning is not the most important thing, but DO NOT CONFUSE THIS with me saying that you should be comfortable or happy with second place either. Fighting...playing...performing...working as hard as you can, with the INTENT to win and never give up, IS. I also believe that WHEN we "fight well", in a sense we do conquer and fighting well does not just include our physical ability...it includes our thoughts as well. Believe that you will succeed and then fight as hard as you can to make it happen physically AND mentally.

...aLL sHaPeS aNd siZeS...

I've been on both ends of the spectrum. I've been the fat girl that was ignored and mistreated. I've been the girl that wore the swimsuit with a skirt and felt humiliated to be seen on the beach. I once had to beg a group of salesmen in a car stereo shop to help me. ALL of them were standing around...not busy...none wanted to wait on me and the one that finally did, walked off in the middle of my question to help a young, thin girl that walked in. I remember leaving and sitting in my minivan crying in the parking lot. I've also been the girl that walks in to a room or a bar and had all heads turn and watch my every move. I've had salespeople fight over who would help me. I've felt a sense of pride as I walk down the beach in a bikini. When you make the kinds of changes that I have made and you've swung so far on each end of the pendulum, it's hard not to feel a little "better than" sometimes. When you do the kinds of rigorous, extreme, difficult movements and workouts that I have done, it's hard not to feel a little elitist. I'm so glad that I don't.

Most everyone thinks that THEIR way...is the best way. I mean, why else would we chose to do the things we do if we didn't think that? And so it's easy for people that are bigger to put down people that are thinner and easy for thinner people to think bigger people should do something different or more. We are conditioned to narrow our view of what is pretty or what is strong or what is right. We think "pretty" means a certain color hair or a special kind of makeup...that being "good" means acting one way...that being "strong" should look like a certain body type. I have learned over the years that that is just not the case. Beauty and goodness and strength come in many different shapes and sizes. If we close ourselves off to the ways or looks that are different from our own...we lose out on so much. When we choose to close our minds to different ways, we limit our OWN possibilities and rob ourselves of the opportunity to grow and become better. We waste precious time we could be spending developing ourselves, trying to look or be like someone else. A lean yoga instructor and a female powerlifter both have different strengths and beautiful bodies, but if the female powerlifter thinks she should look like the yoga instructor...she will end up hating herself and never truly appreciate the beauty and the strength that she has.

Strength comes in ALL shapes and sizes. Fitness blogs and websites and magazines are a dime a dozen. You can find endless diet plans or workout plans or pictures of half naked fitness models. The world does NOT need more of that! What is different about me and the "Strong is the new skinny" Facebook page is that in MY eyes, there is NO one too skinny or too big to too strong or not strong enough or too sexy or not sexy enough. I truly believe that appearance is just a great side effect of the hard work we do in the gym. All of us are at different places and everyone should be working to better themselves rather than judging anyone else or feeling like we need to look like anyone else! I've said it so many times before and I'll say it again...BE THE BEST YOU, YOU CAN BE!

...iT dOesN't hAvE tO bE fUn tO bE fUn...

"It doesn't have to be fun to be fun." ~Mark Twight

Some of my most favorite workouts are the ones I do outside. Today was no exception. I went up to the gym and flipped a big tire and jumped in and out of it and did ring rows and lunged and swung a sledgehammer and did sit-ups...almost all of it was outside in BEAUTIFUL, sunny, 70 something degree Texas weather! I don't know what it is, but I feel so free and so alive when I am doing this stuff outside with the sun on my face and the breeze in my hair.

I am ALWAYS very tired by the end, because doing this kind of stuff is basically good, old fashioned HARD WORK! Some people may say, "Why would you want to flip a big tire or swing a heavy sledgehammer if you don't HAVE to?". Well, I do it because I get to switch up my workouts and enjoy the outdoors while I'm working out. Also, I LIKE to work hard physically. To ME...it really IS fun...and I always feel like I've gotten a good workout and used some muscles that are hard to isolate with traditional exercises.

The next time you want to do something different...give this sort of workout a try. Find an old tire you can attach a rope to and drag it or hit it with a sledgehammer. Go to the park and do pull-ups on the monkey bars or try going across like a monkey...the way you did as a child. Find things in your garage or outside that you can use as weights. Drive to a hill and run up and down. Learn to be able to adapt and work hard without gym equipment. Gym equipment is nice and it IS important, but you don't ALWAYS need it. If you don't like this sort of stuff...LEARN TO LIKE IT! Grab a friend and make it fun! Get outside and don't be afraid of getting dirty. Try new things and be happy working hard!

Remember what my workout hero Mark Twight says..."It doesn't have to be fun to be fun!"

P.S. Ladies...and guys too...I have so many inspirational quotes that I have collected for YEARS! Recently, I started adding some of them to pictures that I find and using them here on my blog AND on the "STRONG IS THE NEW SKINNY" FB page, so I had a thought today. Why not highlight some of my FB and Blogging friends?!?!

If you would like to, email me a pic of yourself that includes your name and ONE short paragraph about you, or what motivates you, or whatever. I will sort through and find pics that I like to go along with some quotes and "edit" them! I will TRY to email or message you here when I am going to use YOUR pic so you can be sure to tell all your friends!

There's just a few "rules":
1. No nudity or anything that a child should not see. I know MY own teen is on the FB page and reads my blog posts, so I try as a Mom to be respectful of that.
2. If it takes a while or you don't see your pic, please don't get mad, offended, hurt feelings, or email me. I can say without even seeing the pics that there is no pic that anyone could send me that I would think is not good enough! But...as you mighta noticed...there's a lot of us and I'm one girl.
3. You have to be okay with me using your pic on the page and my blog. I assume that's the case if you are sending in a pic, but I thought I'd say it anyways. :)

I'm super excited! I LOVE giving all of y'all a chance to show the hard work and dedication that you have! You all deserve to be praised and noticed so PLEASE send me pics!!! They do NOT need to be professional. Many times action shots or everyday pics work better! Just think YOU can become someone else's inspiration with a lil help from ME!

My email is: marshachristensen@mac.com

...tHe bEsT woRsT tHiNg tHaT eVeR haPPeNenD tO mE...

It was two years ago, on the last day of my vacation. I put on my bikini...grabbed my ipod...and headed for the ocean barefoot...ready to take my last walk that summer on the beach by myself. The wind was blowing my hair and the sun was really warm on my shoulders. Most people either come to the island or leave the island on Saturdays. We stayed an extra day, so it was a Sunday. People were spending their first day on the beach and I noticed the difference in the way it felt. There was an excitement in the air. It was the first time kids were digging in the sand...the first time umbrellas were being put up...beach toys looked new and clean...most people looked like they could use a tan. It felt good...but it was also a bittersweet moment. While everyone was so happy and excited...I was feeling regret over the fact that my week...my time...was gone.

I was walking along with the sand in my toes...music in my ears and the ocean washing over my feet every time the tide washed in. I was deep in thought when I caught a glimpse out of the corner of my eye. I turned to look and there were three men standing a little further in...the water was probably up to their knees. They were drinking beer...talking...staring at someone intently. I looked behind me...no one was there...checked both sides...still no one there...and then I realized that it was ME that they were staring at. When I looked back over...they were smiling and I smiled back as I continued to walk. One said, "Hey, how's it goin?" I turned my head their direction, smiled again, and said "Everything is great!"...never stopping. I heard one say to the other, "Damn! This is gonna be a GOOD week!" and I kind of laughed to myself.

I walked a little further...noticing people noticing me. It was strange. I stopped...and walked a little further out to stand for a minute or two. As I stood there, I thought about how very grateful I am to be the person that I have become. I am grateful to be in the best physical shape of my life. I feel and look better than I did at 25 (minus the wrinkles around my eyes). I am stronger than I have ever been...both physically and mentally. I grew up never liking who I was...never feeling pretty...never feeling good enough...never feeling like I was good at anything. I didn't like who I was...which was part of what led me to the place I was at my lowest...200 lbs...hating myself...sad...and hopeless.The journey I took over the year it took me to lose 70 lbs...the people that I met along the way...and the years that have come and gone since have changed me...in every way. I feel like the old me died and a new me was born. I am still haunted by the ghost of who I use to be from time to time. Some days I look in the mirror and I see the old me in my reflection, but I actually can say I like myself now. I will always struggle, but I want to learn to love myself and see myself as others do.

I watched the water and the pelicans diving for breakfast and thought back on the time when I let myself go and fell into such a dark place. I have so many painful memories of that time. I was thinking that in many ways, it was one of the worst things that happened to me...and then it occurred to me. Maybe that was not the worst thing that happened to me. I believe that in many ways it may have been the best thing that ever happened to me. I truly feel that in the past 8 years, I have become the person that I was always meant to be. I have grown and learned things about myself...knocked down walls and faced fears...made some of the best friends I've ever had...and learned what it is that I want to do with my life. At that moment, I came to the realization that gaining and losing the weight, was the best worst thing that ever happened to me. I turned to walk back towards our villa, but I no longer felt sad...I felt thankful...thankful for the time I had in my favorite place doing what I like with people I love...and thankful to be who I am...not by nature or the grace of God...but through my own efforts.

...aSk nOt foR a LigHteR buRdEn...

Sometimes in life, it can feel as though the task we face and the burden we have to carry are too much. We can always wish for lighter burdens or choose to give up...or...we can work towards broader shoulders that are more capable of carrying the heavy load. This applies to life in general AND in the gym.

You can take it easy, or you can continually push yourself towards more. So what if you can't lift the weight. Keep trying and eventually you will. So what if you finish last. Someday you won't, but you'll never know that if you quit. It may not happen as quickly as you would like...but it WILL eventually happen. You will be stronger and have those "broader shoulders"...capable of more. You will have the confidence and ability to take on any task and face any burden that comes your way.

ANYBODY can complain. ANYBODY can give up at the first sign of discomfort. Don't be just ANYBODY...be more. Be somebody that stands out...a bright spot in an otherwise dark situation. In the words of Jim Rohn, "Don't wish it were easier, wish you were better."

...LiKe mOtHeR...LiKe dAuGhTeR...

"As moms, we set the tone in teaching our girls about appearance and what it means." ~from the book "You'd Be So Pretty If..."

Most of us would never tell our daughters that they look fat or that their nose is too big or that we wished they looked like someone else...but how many times have we said these things about OURSELVES in front of our daughters. I am embarrassed to admit it, but I know I have...many times. It's a terrible habit that I've had practically my whole life. I was never happy with my weight or my appearance and if I am honest...there are many times that I still struggle.

I grew up in a house with a Mom that was overweight most of my life. It seemed like she made fun of herself or put herself down constantly. She was always telling us girls that we didn't want to grow up and be fat like her, and she was extremely sensitive about her appearance. It has always made me sad that my Mom says she is fat and ugly and dumb. I always wanted my Mom to fix herself up and feel pretty. I wanted her to lose weight and be healthy. I wanted her to feel smart, but mostly I wanted to feel proud to say "This is my Mom." and have her be confident in herself.

I don't constantly say I'm dumb and I have worked very hard to NOT be a sensitive as my Mom was and still is. I am the first one to laugh at my short comings and I can take a joke pretty well, but when it comes to my appearance...I am very critical of myself. I nitpick and worry about every last detail and being a very vocal person without much of a filter...many times I will say things in front of my kids that I should not say. "I feel fat." "I hate my nose and wish I could get a nose job." "I look gross today." "Why are people staring at me? Do I look bad?" etc etc etc.

Writing is interesting for me because when I blurt these things out...I don't think another thing about it. But seeing these things written out, makes me feel embarrassed and regretful. I remember once standing in front of my mirror. I was all fixed up for the day complete with hair, makeup, accessories, and high heels. I stopped to make one final look so I could make sure everything was just as I wanted it to be...perfect. I got a disgusted look on my face and said, "Ugh. Somedays I just feel so fat and ugly." under my breath. I turned and my daughter, Savanna, was standing there. She was in that awkward stage...13 and braces...not a child, but far from being a woman. She looked at me and then I saw her look at herself in the mirror. She sucked in her tummy and smoothed her shirt...fixed her hair and made a confused face. She looked at me and looked at herself. My kids love me and look up to me. They are always telling me how pretty I am and want to do things like me. I could tell what she was thinking..."If you are 'fat and ugly'...what am I?"

As soon as I saw her face, I felt really bad. Before I could say anything, she said, "Mommy, please don't say that! You are so pretty and skinny!" I regretted saying those things in front of her that day and I apologized and told her she was right, but what just struck me as I wrote this, is that I say "I regretted saying those things IN FRONT OF HER." when in reality, I should regret saying them to MYSELF as well!

Being a mother is the most important job a woman will ever do. With that job, comes great responsibility...responsibility that does not end when our kids are grown. I've often said, that the moment I had children...my life ceased to be my own. The choices we make and the things we say have a direct result on the way our children not only see us as mothers, but themselves as well. We have to work every day to BE the positive influence that we want for our children. They watch everything we do, whether we want to believe that or not. The next time you want to say something mean about or to yourself...ask yourself this question..."Would I want my daughter to say this about herself?" I bet if we all did that, the way we treat ourselves and the example we set would vastly improve!

...rEaCh aNd gRoW...

I still vividly remember the first time I attempted to climb a rope as an adult. I was 39 years old, but I felt like I was 11. I was instantly taken right back to 6th grade. I still remember the detached gym building at my elementary school and all the kids standing in a circle as we each took turns attempting to climb the rope. The anxiety I felt was so great. I HATED the rope climb because I never could get to the top. I always felt like such a loser. I wished I could be more like the kids that seemed to climb right up and down with ease. I stood there...looking up...bracing myself for the embarrassment...hating it as much as I did all those years ago.

It took me a few tries...but eventually...to my surprise...I made it up to the top and back down. I felt surprised and happy and proud. Even though no one from my 6th grade P.E. class saw me...I felt like I had finally redeemed myself...finally proven myself. As I drove home smiling, I thought about what got me up that rope now. Why was I able to get to the top of a rope with no knots as an adult and I couldn't get past the first knot as a child.

It didn't take long for me to answer my own question. Sure, I was stronger. I had been working out intensely for years, but I believe it was something more that just physical. I was scared, but I had learned to conquer my fears in the gym. I learned over the years that if I failed, it didn't mean that I hated the task and went on to something else. It meant I needed to keep trying...over and over and over again...until I accomplished my task. I learned to believe that I could do it.

In the time since then, I've learned that when I set goals, work hard, believe in myself, and refuse to give up...eventually I am able to do things that I once only dreamed I could. Look at the things that you may be struggling with...whether it's pull ups or climbing a rope or lifting a certain amount of weight. Stop making excuses and telling yourself, "I can't." Visualize yourself doing these things and don't ever give up. It took me a year and a half to get pull-ups and 28 years before I could climb a rope. Had I quit...had I not believed that I could...I never would've experienced the joy I felt the day I touched the ceiling as I hung on that rope. Keep reaching...even when it seems impossible...because when you refuse to stop reaching...that's when you grow!

...rEsisTaNce...

I've said it so many times over the past year..."Why can't anything just be easy?!?" Lately, it has felt like I have met resistance of some kind no matter what I do. It's like trying to run with the wind blowing against you. I get mad sometimes. Other times, I feel sorry for myself. It doesn't happen every day, but there have been days where I find myself wishing for a break...hoping things will get easier...praying that some of the resistance will go away.

When I came across the picture above, I liked it and saved it on my computer. This morning as I was looking through some of my collection of inspirational quotes and pics...I came back across this. Today...it helped give me a little different view of my life and the struggles and resistance that I have been facing.

Anyone that has studied exercise or training has heard the term Resistance Training. Resistance training is a form of strength training. In Resistance Training, effort is performed against an opposing force that is generated by resistance that can include being pushed, squeezed, or bent. According to the American Sports Medicine Institute, the goal of resistance training is to "gradually and progressively overload the musculoskeletal system so it gets stronger". It has been proven that resistance training done regularly will tone and strengthen muscles and also increase bone mass. To get the full benefit from resistance training, full range of motion is very important. It's important because the muscle overload only happens at the specific angles where the muscle is working, so if a person stops short or quits too soon...they will not reach that angle and thus not get the full benefit that they would have had they gone all the way.

I hate when I'm running...especially uphill...and the wind is blowing hard against me. I feel like I am exerting so much energy only to be pushed backward or make very slow progress. But...if I just continue to run and push a little harder...I ALWAYS eventually get to where I was headed. Many times, the next day, I am more sore because my muscles had to work harder against the resistance from the wind to keep propelling me forward. It hurts but I always feel a greater sense of accomplishment, and I do believe that those days make me a better stronger runner. Anyone can run when the weather is right and they feel great and the road is flat, but it takes something more to run uphill with the wind blowing against you.

Resistance Training can apply not just in the gym or on a running trail, but also in our lives in general. Just as the resistance training we do in the gym builds stronger, larger, more toned muscles...the resistance we face in life can build a stronger will and a larger, better developed character. The key is "full range of motion". If you stop halfway in the gym or on a windy path...because it hurts or because you think you can't do it...you will not have the same adaptation and results as you will if you continue to push against that resistance until you have gone all the way and stressed the muscles at the desired angle. Similarly, if we give up in life and stop...because we are tired or sad or frustrated...we will not experience the opportunity for growth that is possible when we come across resistance.

I'm trying to learn to welcome resistance in my everyday life the same way I welcome it in the gym...to look at it as an opportunity for growth...not an obstacle. None of us will escape facing resistance from time to time. What separates us, is how we choose to meet that resistance. Don't give up. Don't let the weight hold you down or the wind push you back. Fight against it. Whether you push back with equal or greater force and grow stronger, or whether you allow it to hold you down is up to YOU.