6 Ways To Reward Yourself After A Workout

Yes, physical stamina and a killer body might seem like the best ways to reward yourself for those demanding daily workouts. But if you’re new to working out, getting those physical rewards might be a little ways away. To set yourself up for success and create a habit of working out, you should give yourself some immediate rewards. The key is to develop ways to make working out second nature, so it becomes something you are less likely to skip or give up on all together.

Here are a six ideas for creating a reward system that keeps your workout motivation high.

1. Reward yourself DURING the workout
A common fallacy about rewarding yourself for exercising is the rewards can only come post-workout, but this doesn’t have to be the case. How so? Instead of forcing yourself to endure a boring and tedious workout, reward yourself by doing something you love somewhere you love. For example, working out with friends in the great outdoors might be a way to bring joy to the workout. Also, begin the workout with a mindful stretches. This will help you be present while outdoors, or with friends, allowing any negative thoughts to fall by the wayside.

2. Pay yourself
Even though this may sound silly at first, know putting a dollar amount to your workouts is definitely one way to reward yourself for getting sweaty. Consider tossing a dollar (or five) into a jar after every workout. Once you’ve earned $100, treat yourself to some awesome new workout gear like running shoes or fashionable workout clothes. Not only will this make you look great and feel more confident — everytime you wear the new item, you’ll be reminded that you achieved your goal and can do it again!

3. Do nothing … Literally
How does an hour or two that’s yours and yours alone sound? Sweet, right?
Rest and relaxation can be an excellent way to reward yourself for your hard work. Set aside a certain amount of time to just watch television, read a book, or simply take a nap. Taking a nap two hours post-workout is a great trick to enhance your muscles’ recovery process.

4. Track your accomplishments
Sometimes all the incentive you need is to acknowledge your progress. Even reaching the smallest of milestones should be worthy of feeling proud. When you set a goal that’s out of reach, you might get discouraged you’re not seeing dramatic results within a few weeks. A good way to track your progress is to keep a journal to jot down notes after every workout. Record what exercises you completed and how each routine makes you feel physically and mentally.

6. Satisfy your sweet (or savory) tooth
Food doesn’t have to be the enemy of fitness. Of course reward yourself by fueling your body with delicious, healthy foods but also occasionally treat yourself to your favorite dessert. The key is to remember that fitness is, above all things, about discipline and accountability. In other words, should you be eating an entire sleeve of Oreos after every workout? Probably not, but you should absolutely treat yourself to one (or a few).

In Conclusion
Creating rewards for working out is a powerful tool in creating internal motivation for working out. Rewards are individual and help you to transition to new challenges and routines. Choose the reward that is meaningful to you and integrate it into every workout for the best success in sticking to your powerful new habits!

Want more ideas? Check out Develop Good Habits – “155 Ways to reward yourself.”: https://www.developgoodhabits.com/reward-yourself/

5 Tips to Staying in Shape While Traveling

Does staying healthy, strong, and fit while also having amazing adventures (or taking a stressful work trip) sound impossible? Well, it’s not.

Everyone wants to enjoy local food, go to parties, and live in the moment while travelling. At the same time, you don’t want to lose the fitness progress you’ve made over the last few months at BootCampSF. It took a lot of hard work and commitment to get you here!

So here are a few tips for taking care of yourself and being healthy while still having a great time on your trip. Or even better — coming home feeling fit as ever and revitalized.

Find a Local Gym
The chances are high there will be a local gym wherever you’re traveling in the world. So you should consider trying out some fun exercise classes to keep you moving. Before your trip, scope out the area around your hotel to see if there are any fitness classes nearby. You’ll find that a lot of gyms and studios even offer discounts or a free trial if it’s your first time. You should also check to see if your hotel offers a gym. Yes, traveling can be stressful, but trying new ways to workout should be fun.

2. Workout In Your Hotel Room
Travel schedules can be hectic, but even 20 minutes of activity will help make sure you’re still feeling in top-shape when you return home. So consider working out in the comfort of your own room. There are plenty of workout streaming services you can turn to for inspiration. Also, there are plenty of body weight workouts (like we do in class) that you can do. Pack resistance bands to incorporate some strength workouts, or even consider a jump rope, or light yoga mat. And don’t forget to pack those tennis shoes!

3. Use a Fitness Tracker
The benefits of a fitness tracker can follow you anywhere. Personal fitness trackers eliminate the guesswork out of your workouts. Fitness trackers can keep you motivated by tracking the steps you take, calories burned and your heart rate. Wearing a fitness tracker on your trip will remind you to get moving if you’ve been too sedentary. Fitness trackers are also a great way to see how many steps you’ve taken when exploring a new city.

4. The 2 Day Rule
An idea to incorporate wherever you may be in this world is the 2 Day Rule. The 2 Day rule is trying to never miss working out more than two days in a row. This rule can keep fitness as a priority, and best of all, you won’t find it so difficult to get back into the swing of things after you return home. (And of course there are always exceptions to this rule!)

5. Eat Quality Foods
This isn’t a workout tip per se, but it is vital to keeping your body in shape and feeling its best while away. Build your diet around quality food from natural sources (this can often be easier in foreign countries than it is in the United States). Every meal should have a protein source and at least one vegetable; add some fruits and nuts. Avoid dairy and grains, or only eat them in minimal quantities.

In Conclusion
Making working out a priority while traveling is essential. You should decide when you will work out before you leave by taking an assessment of your daily schedule. If you’re taking a business trip, glance at your itinerary and determine when you’ll be able to fit in your workouts ahead of time. If it’s a trip for fun, tell your friends or family that you plan on getting in a few workouts during your stay. It will let them know your plans and help keep you accountable.

The benefits of circuit training: torch calories without getting bored

Circuit training, much like we practice in boot camp, is an excellent way to keep your workout interesting while maximizing calorie burn and fat loss. We work outside during our BootcampSF workouts, which gives you the added benefit of soaking up the sun’s rays to boost Vitamin D and put you in a good mood.

There are other important benefits to circuit training; we’re able to achieve intense results in a relatively short amount of time. Our workouts last an hour, which is an optimal amount of time to combine cardio, resistance training and flexibility. You’re able to challenge your entire body during a class, and it’s proven that high-intensity interval training combined with lifting increases metabolism and leaves you with an awesome after burn effect that causes your body to torch calories for hours after the workout has ended.

According to the European Journal of Applied Physiology, circuit training workouts “prompt a higher degree of post-exercise excess oxygen consumption, or EPOC, than traditional cardio workouts. EPOC refers to the metabolic boost your body retains in the hours and days after your workout, and it can be a significant source of additional calorie burn.”

This type of training is also proven to burn more fat by improving insulin sensitivity – this type of training helps keep insulin levels low so that fat can be mobilized and burned.

As with any high intensity workout, post workout nutrition is key to recovery and reaching your fat loss and strength goals. It’s important to consume a source of carbohydrates such as a piece of fruit within 45 minutes of completing your work out. Be sure to replenish with a 3:1 ratio of carbs and protein for ideal muscle repair.

We recommend a super food packed green smoothie as a satisfying post workout meal. The raw cacao is full of antioxidants and may help lower bad cholesterol and decrease inflammation. Try out the recipe below and let us know in the comments what you think:

Post Workout Superfood Smoothie

Ingredients:
2 handfuls spinach and/or kale
½ banana
1 Tbsp. raw almond butter
12 oz. almond or coconut milk, unsweetened
1 Tbsp. raw cacao powder
Water as needed
Ice, optional

Directions: Add all ingredients to blender, blend until smooth & enjoy!

3 Core Moves to Relieve Lower Back Pain

Did you know that lower back pain is quite common? According to a study conducted by the UNC School of Medicine, more than 80% of Americans will suffer an episode of low back pain in some time in their lives. However, there’s no need for alarm – lower back pain can be relieved and prevented by strengthening the core muscles.

Core muscles are the support system for your spine and lower back, and if the muscles are weak, your posture may be misaligned causing too much pressure to be placed on the lower back. If there is weakness in the core, hops, gluten and/or hamstrings, the body is thrown off balance and the lower back may be forced to pick up the slack.

Generally speaking, three types of lower back pain may be experienced, and may be temporary or ongoing. The first is a muscle spasm, which appears as pain that comes on suddenly. The muscles will feel ‘locked up’ so to speak, and it may be hard to move. Second is a shooting pain in the lower back and down one or both legs, indicating sciatica. There are no spasms associated with this type of pain, as a pinched nerve is normally to blame. Finally, a general aching across the entire lower back may be caused by arthritis, which is a form of inflammation, or weak muscles from a lack of activity.

One of the best low impact core strengthening exercises that can be practiced is the plank. There are many variations of the exercise, including a forearm plank, a plank done on the hands with the arms extended straight and a side plank variation. If you are new to the exercise, start with a :20 second hold and gradually increase by at least :5 seconds with each practice.

Back extensions are also an excellent way to target the core – specifically the lower back portion. The exercise may be completed on a back extension machine, but, if you’re like us, you prefer to work outside in the sunshine! We recommend lying on the ground on a mat or towel (or the grass, if you prefer) and reaching the arms and legs out as far as you can stretch. Slowly lift the arms and legs up and away from the body simultaneously and then lower back down. You’ll feel the entire back side activate to complete the exercise. These may also be referred to as the “superman” exercise.

Our third choice is the bridge, or hip raises. Lie on your back on the floor with knees bend and feet flat on the floor. Engaging the glutes and hamstrings, raise the hips up toward the sky, pausing for a few seconds before lowering back down. If you have tight hip flexors, this is an excellent stretch to practice.

And as always, keep moving! Getting a workout in at least a few times per week will help you easily increase your core strength and ease any lower back pain you may experience. Sign up for one of our classes and join the fun!

3 Tips For Making Resolutions That Stick

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If you’re the type of person who keeps making the same resolutions year after year, then this post is for you. Here are 3 common problems that keep your New Year’s resolutions from getting accomplished and how to fix them.

  1. They’re too general: How familiar does “get healthy” sound when Jan. 1st rolls around? The problem is that this goal is way too general. It’s much easier to set (and maintain) a goal of eating 2 servings of vegetables before lunch than it is to “get healthy”.

The solution: You must get specific about your goal. Not only what the exact end result be, but also what it will look and feel like to get there. For example, if your resolution is to “get fit”, set a goal of being able to do a certain number of pushups and squats or run a specific distance. Then, ask yourself what it will look and feel like to get there. What will it take on the day-to-day? Do you need to start with 1 push up and 1 squat and add on each day? What does your running schedule look like? The more specific you can be not only about the goal, but about the path to your goal, the more likely you are to succeed.

2. They’re too specific: However, there is the other side of the coin…the issue of getting unrealistically specific. For example, planning to “lose 10 lbs in 4 weeks” is certainly specific, but if we don’t meet that exact goal, we can feel unsuccessful and abandon our efforts all together.

The solution: Make a backup plan. After you give your goal a good, hard look in the eye and determine if it really is realistic and achievable, then make a plan for if you don’t meet it. What will you do if you don’t lose the weight / do 80 pushups / complete the race? Will you try again? Set a different goal? If you have a backup plan in place, then you’ll be able to avoid the all-or-nothing trap of specific goal setting.

3. Clashing goals: Why is that we feel the need to set so many New Years resolutions? Have fun. Sleep 8 hours. Travel. Save money. Relax. Lose 10 pounds. Hang out with friends. Spend more time alone….it goes on, right? The problem with this is that we don’t realize how often these goals can clash. When you have two opposing goals (i.e. save money and travel) it can make us feel like we didn’t accomplish either.

The solution:  We encourage you to try setting just one resolution. Then, commit to 3 different ways to accomplish it. If your resolution is to travel more, then your 3 goals could be 1) set aside a certain amount of money each month, 2) to sign up for flight alerts and 3) to set a calendar reminder to request the time off work.

This single tip makes your goal specific and achievable, sets you with a backup plan and avoids the problem of clashing goals.

Now, we’d love to hear from you. What are your favorite ways to set intentions for the New Year? How will you be using these tips to set powerful resolutions that stick? Let us know!

5 Tips for a Healthy Halloween

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Whether you’re under 10 years old or over 30, Halloween = candy overload.

I mean, who can resist that pillowcase full of bite sized butterfingers?

Instead of  feeling like the holiday got the best of you, we’ve got some tips to help you (and your kids) avoid the Halloween sugar hangover.

  1. Make a festive meal: Instead of sweets being the center of attention, get festive with savory foods. A healthy meal before trick-or-treating can make a big difference in late night snacking. Here are some ideas:

2. Try a candy inspired smoothie: Blend up one of these nutrient packed smoothie for an afternoon snack. With recipes like peanut butter cup, caramel apple and almond joy, they’re sure to leave your cravings feeling satisfied.

3. Make a splurge plan: If you know the Reese’s will be calling your name, make an agreement with yourself to only have a set amount. Be specific. When you know you only get 1 or two, you’ll enjoy it more and set yourself up to avoid binging. Before Halloween night, it’s also smart to set up expectations with your kids too.

4. Try this sugar hangover meal: protein + healthy fat + probiotics + water. Excess sugar can throw off our hunger/fullness signals and we can often end up with intense cravings. Eat a balanced, protein rich meal with a healthy fat to get your metabolism back on track. Refined sugar can also mess with your gut bacteria, so including a probiotic rich food like kefir, yogurt  or sauerkraut is a bonus. Example breakfast post Halloween: egg and vegetable scramble with avocado and sauerkraut or Greek yogurt and berries.

5. Stock up on the health(ier) stuff. For kids, Thrive market is a great online resource for stocking up on additive-free candies and treats. For the adults, choose dark chocolate or these better choices when it comes to the sweet stuff.

How To Become A Morning Person

Morning

Are you the type of person who enjoys waking up early? Do you feel energized and productive in the morning?Or are you a snooze-5-times and don’t-talk-to-me-for-30-minutes type?

If you struggle in the mornings, there are some proven ways on how to become a (happy) morning person.

1. Get Fresh Air:
The famed “breath of fresh air” actually has some science behind it. This study shows that breathing outside air truly does lower cortisol, leaving you feeling more relaxed and calm. While you might argue that one could get fresh air later in the morning, we think that it’s simply the association we make between mornings and feeling calm that makes, this tip a keeper.

2.  Take Your Time:
What’s your favorite thing about sleeping in? It’s that lazy, leisurely feeling, right? Instead of associating early mornings with rushing, leave yourself enough time to move slow. If you can, find a moment to be alone. Sit with your coffee, watch the sunrise, make a healthy breakfast, lay in bed for 10 minutes before getting up, say a prayer, take a warm shower. Even if it means setting your alarm for just a few minutes earlier, those few moments can make early mornings your favorite time of day.

3. Get Some Sun
There is something about seeing the sunrise in the morning that makes us feel awake and accomplished.  A study notes that exposure to orange light (like the sun’s) can increase brain activity and boost alertness. When you first wake up, immediately open the blinds or curtains to let any natural light in. Summer is the perfect time to start establishing these early morning habits since it’s bright early. During winter months, try to get outside or to a room where there’s sunlight as the sun rises.

4. Have a detailed plan:
The best thing you can do to inspire you to get up is to know exactly what you’re about to do. As that alarm goes off and your thoughts start to rush in, you’ll be much more likely to hop out of bed if you have something to look forward to. The more specific the better. For example, your plan could look like this: sit up in bed and take 10 breaths, put water on for coffee, open the blinds and splash water on your face before and enjoy coffee for 5 minutes.

5. Workout:
For most non-morning people, it’s hard enough to get up for work, let alone a workout before work. However, if you struggle with mornings, changing your workout routine, might be what helps.  Research shows that those who workout in the morning (vs. evening) are more likely to sleep better and reduce their stress. Once we start to consistently feel better (from all that good sleep and reduced stress!) waking up early and exercising will be a habit worth keeping.

Ready for  a way to do all 5 habits in one easy step? Register for our summer session! You’ll get fresh air, see the sunrise, workout, and have a morning routine you love.

Check out our schedule here.

 

5 Hacks For A Healthy Week

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When it comes to feeling (and seeing) the results from our health efforts, it can be hard to wait. You’re not alone if you want a little immediate gratification. Try one, or all 5, of these healthy hacks to help feel your best THIS week.

1. Plan and make your breakfasts for the entire weekCheck out these 12 ideas.

2. Stretch or foam roll while watching T.V.  The best way to start a new habit is to associate it with a habit you already have. Since many of us enjoy our favorite T.V. shows at night, use that time to stretch or foam roll (even if it’s just during commercials).

3. Put a full glass of water next to your bed at night. And drink it before getting up in the morning. With up to 75% percent of us dehydrated (1) and since we’re most dehydrated after a night’s sleep (2), drinking a glass of water first thing in the A.M. is a great way to start the day.

4. Set a “move” reminder on your phone or calendar. Sitting for long periods of time can physiologically affect your muscles and metabolism (3). And not for the better. Gretchen Reynolds, NYtimes Well columnist and The First 20 Minutes author, suggests standing up every 20 minutes for 2 minutes. Try setting an alarm on your phone to go off every 20 minutes during long work stints. Check out her interview for more on how sitting affects your body.

5. Try a new healthy recipe. Take some time to scroll through the recipes we have shared on the BCSF blog, dust off your favorite cookbook or find a new food website you like. Pick ONE new recipe to try. Just like one unhealthy meal can make us feel like we’ve fallen off track, one healthy meal can make us feel inspired to eat well all week.

And of course head out and join your BCSF class for a workout! Nothing like a good sweat and workout with your friends to make you feel accomplished for the day.

 

 

Sources:

  1. http://www.medicaldaily.com/75-americans-may-suffer-chronic-dehydration-according-doctors-247393
  2. http://www.nbcnews.com/id/27704531/ns/health-behavior/t/wake-up-call-sleep-deprived/
  3. http://www.npr.org/2012/05/09/152336802/stand-up-walk-around-even-just-for-20-minutes

3 Things Your Fitness Tracker Is Missing

Do you track your food intake with an app like myfitnesspal or loseit?
Do you have a wearable tracker like a fitbit or jawbone that tracks your fitness for you?

If you said no to all of the above and you’ve never tried tracking your activity and food, we suggest giving it a whirl.

Why? Because, it can be one of the best ways to educate yourself on what you’re putting into your body.

However, it’s important to remember to take these tools are just that. Tools to help us get more in tune with our bodies so we can make healthier decisions.

But you’re not alone if you’ve been using an app like myfitnesspal for weight loss and are left scratching your head as to why the numbers and what you see in the mirror don’t match up.

These trackers are missing a couple factors that can leave a huge gap between what they calculate and what’s actually happening.

So before you start taking those “you’ll weigh x amount in x days” alerts too seriously, take a minute to consider these weight loss factors:

1. Quality and timing of food: According to food trackers, you could get 100% of your calories from fast food restaurants and as long as you used more calories than you consumed, you’d be on track for weight loss. This is a major fault in the belief that counting calories is the only way to lose weight. From a nutritional perspective, this type of thinking can lead to eating too many low calorie, low nutrient foods (popcorn, rice cakes, crackers, diet sodas ect.) As a nutrition counselor, I know that eating more nutrient dense foods (yes, even if they are higher calorie) can be the better choice for supporting metabolism and long term weight loss. Also, timing of food intake isn’t taken into account. Are you eating 3 square meals a day or are you starving yourself during the day and eating 80% of your food right before bed? You can see how these reports could quickly get very misleading. Remember to pay attention to what you eat and when and to listen to your body before you consider to your “stats”.

2. Intensity of exercise: Intensity of exercise matters. Sprinting up a set of stairs is going to have a very different effect on your metabolism than going for a walk or lifting weights. Most trackers only take into account total calorie burn, not the metabolic effect. Remember that most of these programs are estimates and take them as such.

3. Overall health and happiness: There are so many other factors that can affect health. Sleep, stress levels, hormones and nutrient deficiencies can all have an effect on weight loss. Remember that these programs and platforms aren’t made for you, they’re made for the masses. If you need or want specialized recommendations, it’s important to speak with a trainer, nutritionist or doctor.

So should we use these trackers?
Are you using this technology to help educate yourself and make better choices? If yes, then keep it up! Like I said, these tools can be a great way to learn about our bodies and our habits. With that said, if it’s making you feel stressed or overwhelmed, then it’s not the tool for you right now. Try journaling about your food choices, creating a simple weekly meal plan or find another way to get in tune with your food and fitness.

At the end of the day, put down the phone, the app, the stats and remember only you can make the best decisions for your health.

Insights from Jaw Surgery: Or How Recovery Is a Little Like a Fitness Journey

Hi BCSF Family!

Catherine (Cat), BootCampSF co-owner, here. We’ve likely emailed in the past, chatted on the phone or maybe I’ve even taught you a thing or two about kettlebells? I hope so! Well, I am currently on the couch with some chipmunk-esque cheeks because on Thursday May 8th I underwent a double jaw surgery and I wanted to share some insights with you.

I wanted to tell you all about this transformative life experience of mine because as I’ve waxed philosophical in the days leading up to surgery and as I’ve been recovering, I’ve had lot of time think about how this process has had striking similarities to the struggles we all go through with fitness and overcoming all the hurdles that get in our way. Seem like a stretch? Well, admittedly, since fitness is my life’s work, the parallels do come easier for me. But stick with me and maybe you’ll be surprised too!

You see, I’ve known that I needed this surgery for years. Since I was in my late teens, actually, but I put it off for so many reasons. Because it sounded painful. Because it’s expensive. Because who wants braces as an adult? And I’d thought that the only reasons to have the surgery were aesthetic: to be prettier, to fix my crooked jaw and look more “normal”. To be honest I thought that was shallow and I was better than that! I was a progressive San Francisco lady. But as the years wore on it became apparent to me that there were other reasons to do it: I had increasing pain in my left joint; my teeth were wearing unevenly; clicking and slipping of my jaw was just getting worse and worse. I had trouble eating sushi — I had reached a tipping point, because a life without sushi is no life at all, am I right?!

And call me crazy, but I know that most of us have gone through this with fitness and with weight loss. We know we need to start. And maybe sometimes we are angered by the shallow aesthetic-driven fitness culture that exists. And you? You are better than that. We live in open-minded San Francisco, right? But just as my jaw surgery was for far more serious reasons than the aesthetic, we hope that you know that there are more reasons to exercise than looking better for bikini season. For the health of your body and mind. For the health of your soul.

It’s always hard to start a new routine and we know it won’t be easy. The road to jaw surgery and the recovery is similar. It has been an emotional journey and the past week the physical aspects have been tough. Feeling weak enough waking up from the anesthesia to need help walking to the bathroom is not a feeling I am used to. But I know that I, too, have been down this road before. Workouts are not always comfortable. When I first started attending BCSF after college, I thought I’d need a wheelchair after experiencing the soreness of a lifetime! We’ve all been through it. We know that running is hard, that burpees are awful and that sometimes squats feel impossible.

But, getting over that hump is what it’s all about, right?

It’s that feeling you get a few months are starting your workout routine that everything seems…easier. Or maybe, just, not easier, but not impossible. I was looking for that moment in my recovery process and it’s been happening every day. I am just six days post-op and my swelling has receded amazingly well. I’m not taking any more painkillers. I am walking my dog, I am getting back to my BCSF admin work.

(Day after surgery on left, today on right! I can even smile a little bit!)

You see, here is the part where I feel fitness is not a metaphor and simply a direct player. My recovery is going swiftly. Despite having a particularly complicated jaw surgery (5 hours under the knife!) I seem to be hitting recovery benchmarks days and weeks ahead of many of the hundreds of people I have connected with online that also have had similar procedures. I can’t help but see a connection between my commitment to fitness and healthy nutrition in my everyday life as playing a major role in an easier recovery process. I am certainly no doctor, but it’s clear that I am ahead of the game for which I am very grateful!

This proces isn’t something I could have done alone. I have an amazing community of people helping me. My orthodontic team, Dr. Good and Sears, have been amazing (Dr. Sears has done many sessions of BCSF!). And while I was in the hospital my pup, Stella, was at Didgeridog – her favorite place in the world besides the dog park. My sister helped me throughout my hospital journey and the first few days at home (there is nothing better than your big sister rubbing eye cream on your face the morning after jaw surgery!). And my brother, Keith (BCSF founder!) left his adorable kids for a few days to stay with me and make sure I was fortified with enough smoothies.

Friends and BootCampers have and will be swinging by with smoothies and soups. Neighbors have come by to take Stella to the park. And knowing that our amazing team of trainers would take care of you guys and put you through your workouts was such a relief. Of course, I owe a special shout-out to Trainer Katy who continues to support my admin work and will be taking our phone calls for weeks to come as I am wearing a splint and am unable to speak clearly.

The thing is, is you don’t need to go your fitness-journey alone, either. Whether it’s BCSF you lean on (and you should!), your friends, spouses/partners, or co-workers, you absolutely need SOMEONE in your corner. Because change is scary. Being uncomfortable sucks. And being able to lean on someone when the going gets tough can often be the tipping point to success. Because to be honest, without my best friend, Lindsey, giving me the push last year to finally get that surgical consult I would have kept putting it off. Her simple words of advice ring true for so many things: “What’s the worst that could happen?”

I’m glad I didn’t have to go through surgery alone. And please don’t force yourself to go through your fitness journey alone, either, just because you think you “should” or because you’re “independent”. We are definitely greater together.

Thanks for reading and I cannot say enough thanks for having you be a part of our BCSF community. I am truly lucky to have the best members a company could ever ask for. My life is so much richer for having you all in it. Thanks for being a part of the ride!

See you outside,

-Catherine