2017 Was…

A year. I’m not going to say it was my yearthere were too many ups and downs for that. But 2017 was, hands down, the most life changing year. When I think about everything that happened over the last year, I sometimes can’t believe that it was only 12 months. The events could have filled a life time.

Some things happen that I never thought would, I hoped they never would at least. Some things happened that I only dreamed would happen someday, and yet they did. I grew as a person, hell, I grew up.

In January we were going through the motions of every day life, but not fully living.

In February that changed, and we moved across country.

In March a friend came into my life at just the right time.

In April, we got engaged.

& In April, health scares & concerns hit my family.

In May we began looking for a house.

In June we bought a house.

In July we moved into a house.

In August I started my first big girl, real time, no joke job.

In September I walked in a fashion show.

In October I began to launch my Fitness Business, and landed my first real client.

In November business grew. But sadness and death also hit my family.

In December, I’m here, reflecting on it all, and am ready to take on the world.

And here’s our story.

In January I felt stuck. Alex & I both did. We were recent college grads who both felt we had more to give in a career. So we looked for options. Job searching with minimal experience at a young age is a daunting task, it’s tough. Alex had applied to probably 40-50 jobs with responses back from only a few. Discouraging? You could say so. And then, by some grace of God, Volvo called and he was flown out for an interview. And he got the job.

In February we moved. 1,000 miles. Across country. Growing up I always talked about living close to a beach or moving to warm weather, but I never thought it would happen. And then all of a sudden it was happening. While I was excited about the new adventure, I was all of a sudden struck with dread, and fear, and sadness. Can you remember the moment that your life was changing dramatically? Do you remember watching it change before your own eyes? The farthest I had ever been away from my family, my entire extended family, in my entire life were those 4.5 years that I spent in Iowa for college and the time after. I was 185 miles away from my parents. An easy trip home.

But then all of a sudden I’m hit with moving 846 miles away from my mom, my dad, my brother, everyone. No more easy drives home. And with that distance, I was – we were, all of a sudden completely and totally on our own. Your car needs fixing? Fix it yourself. There’s no driving home for mommy & daddy to take it to the shop. You’re homesick? Well, you better hope that phone calls and FaceTime can do the trick because you’re not seeing your family more than eh 3-4 times per year now.

So we said our goodbyes, and we wiped our tears, and we loaded up the moving truck. Looking in that rearview mirror only a few times.

In March, I was made aware that I needed family out here, I needed something or someone that felt like family. And that was where Orangetheory Fitness came in. The members there and my coworkers were just people at the time, I didn’t know that they would become family, but they have. Just a few weeks after starting my job at Orangetheory Fitness, I met Alex Moiseenko. Alex is the family that I was meant to find out here. I’m honestly not sure what I would have done this year without meeting her. She’s family when I need her, a call when I need her, a great dog-sitting auntie when I need her. She’s an overly open, overly honest, airhead yet mature friend that took the sting out of moving.

In April, I experienced my highest of highs and the lowest of lows. Alex and I got engaged. On a beautiful beach watching a beautiful sunrise. Let the planning begin!

But also, in April my family got hit with medical news that we never thought we’d hear. If you don’t know what I’m talking about, then we aren’t as good of friends as you think. And I’m not about to put it all out on the internet. But what I do want to say is that when this happened, I was hit hard. I remember saying “I knew something bad would happened when I moved” and it did. Why, why, why? So I told my closest friends the news. And just a month after becoming friends, I felt comfortable enough to tell Alex. Telling her, and talking to her about it made me realize something. That we were moved out to NC before this happened, because I needed to be here  to have someone to talk to about it. Someone who can relate to what my family is going through. Alex was that friend, the reason I was here and not there to deal with it, because she too has been there. It was a blessing.

The summer months of this year were overall great! May, June, & July saw us searching, purchasing, and moving into a new home. It also saw trips to the beach and little mini vacations. But, it also had me feeling stuck at work, for what felt like the hundredth time. Why can’t I be satisfied? Because I have so much more to give and I knew that.

Those summer months were MY turn to fill out 40-50 job applications with only a few hits. And then, thanks to the Lord, I got called in for an interview to a job that I applied using LinkedIn easy apply. EASY APPLY! I couldn’t believe it. But in July I went through the interview process and I GOT THE JOB!

August was all sunshines and rainbows. I started my new job, many aspects of wedding planning were coming into place. It was good, all was good.

September was an example that living in a bigger city has given me A LOT more exposure to opportunity. In September, I got to walk in a fashion show. A fashion show. An opportunity that, without a doubt in my mind, would never presented itself back in Iowa.

October is the month that I hope I look back on this time next year and think “Yes that was it, that was the beginning of my year”. Because in October I began to launch my business. In almost every job interview I had been in over the last 4-5 years, when the question “What are you dreams for the future” was asked, I would always say that I want to own my own gym, my own business. So somewhere, almost out of nowhere, I completely and totally went for it. And I got business!

November saw a little (and I mean little) growth for the business, but hey I was, and still am, in launch phase! November also saw the death of a family member, we could actually say 2 family members here. We lost my aunt due to a terrible disease, and my parents & brothers lost a furry family member, Gunner. Another month of highs and lows.

And here we are in December, reflecting on the past year and looking forward & planning for the year ahead. And let me tell you, it is going to be huge.

 

One thing that I have learned this year is that I have, hands down, grown up. In some ways that I wish I wouldn’t have. How is that with age, I am more in touch with my emotions? Cliche? But I see a story, a touching story, and can barely keep it together at work. I want to save all of the animals and it breaks my heart that I can’t – not yet. I’ve grown up in the fact that I don’t need to be out every single weekend night, nor do I want to. Hell, we sometimes only make it out on the town 2ish times a month sometimes! We go to bed by 10, rarely after. Waking up later than 6:30 is sleeping in. I feel side tracked at work if I know my dogs have been alone for too long. I cry when I have to leave them when we go on vacation. I find myself sitting on the floor more just to be with them. I enjoy and appreciate conversations with people more – and people of all ages. Some of my most favorite people I’ve met here aren’t even in my same generation. Life is different, but it’s good. And to everyone back home, I miss you and love you. And to everyone here, especially my OTF fam, thank you for making me feel welcome.

Advertisements

Cross-Fit Inspired Weights Workout

I bet you can’t get through this without breaking a sweat.

Why would you want to leave the gym fresh anyway?

Set 1: 7 sets

  • Deadlifts X6,4,3,3,3,4,6 reps
    • Increasing weight with decreasing reps. Try to match the same weight you did the first time when you get back to the reps of 4 & 6
    • Last 3 sets: compound with pull ups to failure

Set 2: 3 sets

  • Dumbbell stiff leg deadlift X10
  • Single arm dumbbell alternating snatch X10 total
  • Bodyweight squats X15

Set 3: 3 sets

  • Single arm dumbbell thrusters X8 each
  • Dumbbell or kettlebell swings X8

Set 4: 2 set burnout

  • Heavy med ball over the shoulder tosses to failure
  • TRX pistol squats X8 each

Try it out and throw your results in the comments!

For more workouts follow me on instagram @bodybybuehler

Dynamic Vs. Static Stretching

When it comes to exercise, you’re supposed to stretch right? Did you know that there are proper forms of stretching and right times to do them?

Dynamic Vs. Static Stretching – or Warm up Vs. Cool down

Dynamic:

adj. (of a process or system) characterized by constant change, activity, or progress.

Static: 

adj. lacking in movement, action, or change

Think of dynamic as constantly moving and static as not moving at all. Perform a dynamic warm up, like the one seen in the video below is beneficial to warm up your muscles while also lengthening them. Performing static stretches before exercise puts your muscles at risk for injury. It is a lot harder, and a lot less safe to stretch a cool muscle. Muscles stretch best when they are warm, allowing them to lengthen to their maximum ability, and also allow them to recover after the stretch.

For your next workout, try these basic dynamic (warm up) and static (cool down) stretches!

 

Six Months Southern

It has officially been 6 months since Alex and I packed up our lives & moved across country with 3 animals in tow, 1,007 miles to be exact. To say that it hasn’t been an absolute whirlwind of emotions and events would be a drastic understatement.

But first, why move? Why pick up and leave everything and everyone we knew for the previous 4.5 years behind? Why move far enough away that the only realistic trip back to the parents house goes from being a car ride to expensive flights that may or may not get you there on time? We were comfortable, and we also felt stuck. We both had this urge to do something more, expand in our careers, to see new places. So when it came time to job hunt, we decided that it was more reasonable for Alex to be the one to hunt for jobs to move us. Being in the fitness industry, it is a lot easier to just “find a job”, Alex’s field however- not so much. Do I think that had I been the other one to look for the job to uproot us that we would have ended up in Greensboro, NC? No, definitely not, but I don’t think that was the way all of this was supposed to roll out.

So what has Six Months Southern been like?

Well it’s warmer, that’s for sure. And the rain and the sun are like jealous twin siblings that are fighting for the spotlight. Within a one mile stretch of driving I could drive 30 seconds in downpour, the next 30 seconds in brilliant sunshine, and then the next mile could see just a brief shower that is pretty much guranteed not to last long. No, we do not see any vicious thunderstorms with threatening tornados like we did in Iowa – and because of that it is infrequent to find houses with basements (a real bummer if you ask me).

The people? They’re the same. Iowans are definitely friendly and we were happy to find that Greensboro-ians are equally as friendly. No steps backwards there (insert thumbs up here)

Let’s talk about the size of this city. Now I am reminded by those who are from here, or from much bigger cities that Greensboro is not that big and rush hour is not that bad. Put it up against Cedar Falls, IA and it is! Holy moly planning time to hang out with friends is like a full detailed process. “Hey you wanna come over?” turns into well, you live 30 minutes away, so after my 30 minute commute home I’d already be home this late and factoring in the 60 minute round trip to hang would give us approx. 5 minutes of chill time. It’s crazy.

But what has life being Six Months Southern and six months away from family and friends been like?

Well if I said that I don’t think about and miss the midwest every single day, I’d be lying. Because I do. But stepping outside of comfort zones sometimes has a pretty hefty adjustment period attached to it. And the adjustment period is hard at times. I didn’t realize how much I took for granted being able to hop in the car to drive home for the weekend because I was just in need of a little home time. Or how much I would miss calling up Lauren to come over some night, only to drink too much wine and have her stay over, but hey that’s okay because she would keep the dogs company while we went to work early. Or how awesome our friends truly were. Not only do I miss the 4-some friendship we had with Chelsea and Clint, I am 110% sure that our dogs miss the friendship they had with Melvin and Wilson (their fur-babies).

However, I’m not sure if I miss Iowa and the Midwest or if I miss the relationships and memories we had there. Cedar Falls gave me the best 4.5 years of my life, but I feel that many people get that nostalgic feeling when they think about their college town. And when we sit down and think about it, did we want to live in our college town forever?

As we grow older, Sharky’s and Social House have turned into causal Friday wine nights. And those causal Friday wine nights will someday turn into chaotic Friday nights chasing kids around only to sneak out a bottle of wine when they’ve been put to sleep. We are aging, and I don’t think our college town is where we were supposed to age at. I’d much rather look back on it and always have that nostalgic feeling of the town that gave me the most memorable, crazy, spontaneous years of my life. Plus, it will always be the town where I can tell our future kids “this is where I met your dad at” and that would be a cool visit to have.

Maybe the hardest thing is realizing that adulthood has hit us full speed ahead, it crept up slowly but I chose to ignore it before now.

But hey, on the flip side I like looking at all of the GREAT things that the East Coast has given us. I mean pretty much the biggest milestones of our lives beside graduating college have happened out here.

In February Alex started an awesome, long-term full time job with Volvo.

In April we got engaged (eek!)

In May we went under contract for a house

In June we closed on that house

In July we moved into that house

And in August I started my first, legit full-time job with all the works.

Responsibility is here but I am actually really enjoying it now.

We have a house we are making a home. Our dogs have a fence that allows them 1000X more play time than they used to have. We both have secure jobs that will long-term give us financial freedom for numerous beach trips and more. And we are slowly making friends.

I have to remind myself that I miss Iowa because I miss all of the good memories about it. But those memories were 4.5 years in the making, I can’t expect to have those kind of memories in the first 6 months here. Although we have a pretty good start. Who knows what the future holds, who knows what tomorrow holds, but I’ve convinced myself to enjoy the ride. This state, this weather, this home is too beautiful to not enjoy every moment of it.

Iowa, I miss you. Illinois, I miss you. Kansas, Missouri, and Wisconsin, I miss you too even. But hey, North Carolina is holding it’s ground to you guys. So friends and family, come visit, we have 2 spare rooms and plenty of beer to share 😉

Do More With Less. 6 Complex Exercise Workout to Give You More Bang For Your Buck

….Because who doesn’t love saving time while doing more.

Your workouts don’t have to include the fanciest, newest, or an extreme amount of exercises. If you focus on complex and compound movements you will be working more muscles in one movement than you could in a few simple movements.

What is a compound movement? An exercise that uses more than one muscle group and also moves more than one joint 

For example: A squat to press works your shoulders, glutes, quads, hamstrings, and core while working with the shoulder, hip, elbow, and knee joints. W0ah that’s a lot of action in one movement!

If you want to dig deeper than that we can look into the different planes of movements to add a whole new level of intensity!

Sagittal plane: divides the body into left and right halves.

  • Movements done in this plane is the squat because it does not break the plane by moving side to side. Another, more simple exercise in this plane is a bicep curl, again because it does not break the center plane and only moves up and down rather than side to side

Frontal plane: divides the body into front and back halves

  • Movements done in this plane are shoulder presses because the work up and down but not forward and back (unlike the bicep curl) therefore they do not break the plane

Transverse plane: divides the body into top and bottom halves

  • Movement done in this plane is a horizontal woodchop because the movement works across the body and up (breaking both the frontal and sagittal planes) but does not work below the waist therefore not breaking the up and down plane.

All talk of planes can be kind of confusing, but don’t worry I have you covered! The following exercises work in multiple joints, multiple planes and with multiple muscle groups – talk about a full body workout!

So how about you take these 6 exercises for a spin. Attach 8-10 reps per exercise and put a time limit on (15,20,30 minutes) and go to work! The goal is to work efficiently, work hard on the exercise you are working on, take minimal breaks between exercises and save your rest periods for in between rounds and see how many rounds you can do! (Otherwise known as ARMAP).

Video exercises (in order)

Burpee pull up

  • Muscles: chest, triceps, core, lats, traps, shoulders, biceps
  • Joints: shoulder, hips, knees, elbow
  • Planes: transverse, sagittal, frontal

Squat to press:

  • Muscles: shoulders, glutes, quads, hamstrings, core
  • Joint: shoulder, elbow, hip, knee
  • Planes: sagittal and frontal

Chest fly to skullcrusher:

  • Muscles: chest, triceps, shoulders
  • Joints: shoulder, elbow
  • Planes: frontal, sagittal

Double bent over row to deadlift

  • Muscles: traps, lats, biceps, shoulders, low back, glutes, quads, hamstrings
  • Joints: shoulder, elbow, hip, knee
  • Planes: sagittal, frontal, transverse (a mixture really)

TRX lunge to chest fly

  • Muscles: chest, tricep, shoulder, core, quads, glutes
  • Joints: shoulder, hip, knee
  • Planes: transverse, sagittal, frontal

GHD sit up

  • Muscles: core, quads
  • Joints, hip, knee
  • Planes: sagittal, transverse

My Go-To Breakfast For Sustained Energy and Well Rounded Macros

I used to be one to eat something different for breakfast everyday because, why not switch it up? But then I concocted my protein peanut butter oatmeal mix and I have generally been having that every day for like 6 months. It is just TOO good.

Not only does it have a good mix of proteins, fats, and carbs, it keeps me going! And that is important on days when I am busy coaching so many classes in the morning that I really can’t eat in my every 3-4 hour window, and it turns into about 4-5 hours.

So what’s in it? For the overnight oats option I use the following ingredients:

For regular, warm cooked oatmeal in the morning I do not add the yogurt or the milk.

But basically it’s 1 serving of oats + 1/2 cup of greek yogurt + half scoop of Quest Nutrition Salted Caramel protein powder + 1 spoonful (about 1.5-2TBSP) of Natural Peanut Butter + Almond milk to desired consistency

What about the macros?

400 cals / 32g protein / 43g carb / 10g fiber / 13g fat

PS. If you’re on a ‘diet’ where you are cutting carbs, fat, etc. Alter the serving size of the oats or peanut butter you use! I suggest reducing the amount of peanut butter before reducing the amount of oats, since oats are the base in this recipe 

Give er a try for your next breakfast. Not to mention making the overnight version is a morning time saver, which we all need!

Avocado Egg Toast & How to Pick the Perfect Avocado

When choosing a snack, I try (and suggest you do the same) to pick something that is well rounded with all of the macronutrients – carbs + protein + fat. This avocado egg toast comes in at:

211 cals / 13g protein / 23g carbs / 8g fat

IMG_1383

It’s simple! Add some pepper to your liking and you’re ready to roll

Okay, so how to find the perfect avocado and when do you cut that bastard open?

The first thing I do when choosing an avocado isn’t the ‘softness’ test, I pluck off the little seed at the top of the avocado to reveal the color underneath of it. If it is the bright yellow/green color then it’s usually at the good stage of ripeness. If it’s dark green or brown, it is either not ripe yet or way past ripe.

After that I DO do the softness test. For avocados I know I will be using within a few days I find the softer ones, but not like “a baby could squeeze these and they would disintegrate soft” just a soft to the touch. For avocados that will sit in my pantry for a few days longer, I find ones that aren’t quite soft yet. Regardless, I don’t get an avocado that is hard because they are still ripening and at that point if I think “oh it’ll ripen in my pantry” it usually goes unforgotten and then I have missed my window.

Trial and error you avocado lovers, trial and error. You also will find certain grocery stores that tend to have better avocados than others

20 Minute Bodyweight HIIT Burn

Crunched on time? No time to make it to the gym? Find a spot in your home, your garage, your backyard and take this for a spin!

Need help dechiphering those exercises?

  • Burpee: Starting in a standing position, bend over placing your hands on the floor, jumping or stepping your feet back into a plank position (core is tight!) and then hop or jump your feet back to your hands to return to a standing position. Additional option: add a push up at the bottom once you hit a plank position
  • 90 degree turn squat jump: Starting in a standing position, begin your squat by pushing your hips back and down keeping the weight heavy in your heels and your knees behind your toes. On the way up from the squat begin to jump by powering through your legs BUT turning 90 degrees to the side. To initiate the turn, drive through the hips to make the 90 degree movement.
  • 3 step side shuffle plank: Think of a basketball drill here. Bend your knees slightly keeping your chest tall and begin to take 3 side step shuffles to one side. Once you do 3, drop your hands down to your feet and hop or step your feet back into a plank position, return to standing position (that is 1 rep). Side shuffle to the other side and repeat
  • Squat plank thruster: Beginning in a full plank position, using the power from your hips drive your feet (jumping or stepping) up to right outside of your hands, landing with your heels in contact with the ground and then lift your chest so you are looking forward (at this position you should feel like you are in a low squat position- remember good form for this!). Hop or walk your feet back and repeat.
  • Crab crunches: Think of elementary school PE here. Starting with your feet and hands in contact with the ground, your body is facing UP not DOWN. Pull your hips up by squeezing through your glutes (you should be in a reverse table top position here). Finding your balance with your feet about 1 foot apart, lift your right hand and left foot off the ground, reaching your right hand to touch the left knee as both limbs crunch towards each other (this is 1 rep). Return to the ground and repeat.

 

Ready, set, go!

21 Day ‘Be The Machine’ Program: Week 3

Here it is week 3 out of 3, day 21 out of 21. I had to get extra creative this week with a big MOVE to a new house happening so you will see that 2 out of the 4 workouts I did were outside… ENJOY!

 

Monday: 

Exercise options:

  • single leg hop – take out the hop and do side to side steps with a calf raise on one foot on each side
  • Jump lunge- step back lunge
  • Balance hop- take out the hop
  • Broad jump to back pedal- run/walk forward to backpedal

Tuesday:

Have fun with this one 🙂

Wednesday:

Exercise options- for the run it is listed in there, basically do half

Thursday:

Friday:

Active rest. For me it was moving a sh*t ton of boxes!

Saturday; 

Active rest.

Sunday:

Orangetheory Fitness

While you’re watching, go subscribe to my YouTube channel 🙂

21 Day ‘Be The Machine’ Programming: Week 2

Hey all! How was week 1 for you? Do you feel like a machine yet?

For those of you who are new- Be The Machine programming is all about YOUR body being the machine. We’re forgetting about strength machines (and cardio machines too if we can help it) and turning your body into a fat burning, muscle building machine with the assistance of free weights and accessory weights.

Let’s see what week 2 has in store for you:

Monday: LEG DAY

Exercise options

  • Instead of a barbell use a dumbbell or kettlebell

Tuesday: ARMS- Dumbbell only workout!

This one could be done at home if you have a pair of 10 or 15 lb dumbbells 🙂

Exercise options:

  • Incline plank with tricep kick- do a knee plank with tricep kickback
  • Mountain climber get up- Don’t do the get up, just do mountain climbers
  • Rolling burpees- do a regular burpee with a squat at the top

Wednesday:

Orangetheory fitness. If no access to Orangetheory, or another class based workout try one of the following options:

Option A:

  • 25-40 minutes of hill runs/walks

Option B: Repeat for 2 rounds

  • 1 min regular (a semi-comfortable working pace, you should be able to do this for 25 minutes)
  • 3 min mid sprint (uncomfortable effort, you should only be able to sustain this for 2-4 minutes if you had to)
  • 1 min regular
  • 2 min mid sprint
  • 1 min regular
  • 1 min mid sprint
  • 1 min regular
  • 30 sec mid sprint
  • 30 sec full sprint
  • 1 min walking recovery
  • 30 sec mid sprint
  • 30 sec full sprint
  • 1 min walking recovery
  • 30 sec full sprint
  • 1 min walking recovery

Option C: Bodyweight cardio tabata

Focus on one exercise at a time and do 8 rounds of 20 seconds of work, 10 seconds of rest

  • Squats
  • Tuck jumps (option= high knees)
  • Plank jacks
  • Push up to mountain climber
  • Jumping jacks

Thursday: PUSH/PULL (CHEST/BACK)

NOTE: begin and end this workout with a 6 min run/walk

Exercise options

  • Instead of a barbell, use a dumbbell or kettlebell
  • Instead of jumping/hopping over the bench, do step ups all on one leg and then switch

Friday: ACTIVE REST

Go for a walk, enjoy the nature 🙂

Saturday: Orangetheory fitness

Refer to Wednesday options for options here- choose a different one!

Sunday: ACTIVE REST

Enjoy the weekend. Play some volleyball, disc golf, go tubing, etc!

Enjoy! And don’t forget to stretch 🙂

-Carly