GRIT Strength and Endurance Coaching

First double digit adventure postpartum 🏃‍♀️⛰️! It takes a village but so happy for a day in my happy place with my big sis 👯

Passion X Perseverance

Nothing more to say.
Queen C 👑

"Fresh air is as good for the mind as for the body. Nature always seems trying to talk to us as if she had some great secret to tell. And so she has." –John Lubbock

We survived our first mountain adventure ❤️😹

💪🏻🏋️‍♀️🏋️‍♀️

Dr. Stacy Sims | Female Physiology and Nutrition Science My vision is a world of healthy women who know how to work with their unique physiology and to create positivity around being a woman in sport.

Protein coffee and finally getting out for a ride when it’s 89 degrees 🥵🥵

Combining your heavy strength training with a big hit of protein is the best way to stimulate muscle protein synthesis and make the muscle you need. Getting a big dose of protein after you lift heavy sh*t also extends what is known as the anabolic window - the period of time when your body is most responsive to making muscle is up to four hours after a workout.

For recovery purposes, you want to be sure you get that 30 to 40 grams within 30 minutes following a HIIT or strength training session. (and don't neglect the protein at each meal!)

What is your favorite protein snack post-workout?

On the endurance side, different types of upper and lower GI symptoms occur in about 45 to 50% of athletes. Research shows that 43 percent of triathletes reported serious gastrointestinal problems. It all comes down to where your blood needs to go. When you start exercising more intensely, your body shunts blood flow from your gut to your working muscles. This causes your gut to become a bit hypoxic, or low in oxygen, which increases the activity of what are known as submucosal neurons, vital regulators of water, electrolyte secretion, and local blood flow to your gut. These GI changes decrease absorption through your intestinal cells you and you can end up with greater risk for diarrhea, intestinal cramping, delayed gastric emptying (extra pressure in the stomach- “slosh” factor), and some bleeding of the stomach and colon may result (which is why some individuals experience blood in the urine and stool). Dehydration can decrease blood volume and make all of this worse.

So, what’s an athlete to do? First think carefully about what you put into your gut, especially during exercise. Also, train your gut! That means drink and eat the way you plan to compete, so you're not suddenly trying to put lots of calories in during activity when your gut is not accustomed to processing them.

Read more >>>​ https://www.drstacysims.com/blog/how-to-train-your-gut​

WOD Daniel complete on this July 4th honoring our fallen heroes! Happy Birthday America! ❤️🇺🇸

Dreaming of summer trail races and during my weight vest walks this week 😹🤷🏼‍♀️.
Weight vests are an awesome way to sneak in some strength training with active recovery . Chances are if you are stepping up in distance you will be power hiking at some point. Using a vest can help build strength when you can’t get to the mountains and challenge you to increase your default hiking speed. Navigating this new mom world it’s a win win !

Happy Global Running Day! 🏃‍♀️⛰️❤️

Let’s go! 💪🏻🏃‍♀️🏋️‍♀️

Happy Friday! 💪🏻👏

Start learning good mechanics while they are young!

‼️🔥CALLING ALL MIDDLE SCHOOL ATHLETES‼️

NEW Be an Athlete classes start JUNE 12th!!

• Speed, Agility, Quickness
• Functional Strength
• Foundations of Athleticism

• Classes will run 3 days/week in 6 week sessions
• All classes taught and supervised by Dr. Jeff Feenstra DC, CCSP and Dr. Tara Thompson DPT, CSCS

Click this link 👉🏼 https://coda.io/-sports/be-an-athlete 👈🏼 to sign up today!!

Another Murph completed to honor those who have made the ultimate sacrifice for us ❤️🇺🇸🙏🏼.

Grateful for this crew for getting me out here and getting it done!

Postpartum modifications included less reps, rowing vs running, ring rows, and elevated push ups to make sure midline was stable and I was not stressing my diastasis.

Same girl same ❤️❤️😹😹

Dreaming of those summertime mountain shuffles 😹⛰️🏃‍♀️

There are a few issues with drinking to thirst, and one is that the basic science behind it has been done on men. There is a significant s*x difference when it comes to thirst sensation.

Here's how:

💧 Estrogen and progesterone affect your hypothalamus (the brain area that regulates fatigue and fluid balance hormones). The high-hormone phase can make you more predisposed to hyponatremia.

💧 High hormones reset your body's signals to respond to a lower plasma volume, meaning that your drive to drink is dampened. Even though your body might be dehydrated, you're just not as thirsty.

💧 Menopause (surgical and natural) also alters thirst sensitivity and fluid regulation (https://bit.ly/41SLGNm) So how much should you drink? Everyone is an individual, so your fluid needs may be different than a teammate's. The old rec. to drink to replace body-weight loss during exercise doesn't take into account body-weight loss from glycogen loss or any residual fluid or food left in your gut consumed during exercise.

Generally speaking, 0.10 oz per lb of body weight in temps 75(F) and below and 0.15 oz per lb in temps above 80(F) will help maintain blood volume and delay muscle fatigue during exercise. However, there are a few more factors when it comes to designing a hydration plan that fits your unique, individual needs​.​

Learn more >>> https://www.drstacysims.com/blog/hydration-is-power-harness-yours

6 weeks postpartum Instagram vs Reality

While I WANT to be doing a right now, I am actually in a nap trap squeezing in a 20-30 min PT/cardio session when I can😹🤪

6 weeks is still early after such drastic changes to the body so it is important to make sure you consult with professionals who are skilled before you jump back into fitness full throttle

Signs you may not be ready for certain activities include leaking, pain (abdominal, pelvic, hip), and feelings of pressure.

Other factors such as sleep and nutrition are also SO important! We know athletes who are sleep deprived are at a higher risk of injury!

Overall remember N=1! Everyone will have a different experience so give yourself grace and keep progressing with what works for YOU! ❤️❤️

Brick by brick, build that foundation! Those “change plates,” add up over time😉👍🏼💪🏻

Mountain dreaming on this snowy Tuesday 😝❄️

First hike of the year with my new “weight vest” 😹 and OG crew chief aka my dad 😝!

Hiking with a weight vest is a great training tool for runners-especially for those with their eye on longer distances and a lot of vert.
Weight vests are also a great way to build leg strength while still getting outside. This does not mean going for a 20 mile hike with a 50 # pack 😹. As with anything new, start lighter ( like the weight of a baby 🥰) and build over time. This is also a great way to get some extra easy volume in or an active recovery session.

Happy Training❤️☀️

Consistency is GREATER THAN intensity!

No exciting lifts or s*xy mileage, just showing up everyday and building back the foundation! Grateful to have an amazing support system on this journey ❤️🥰💪🏻

Exercise during pregnancy is so important for Mom and Baby, BUT what happens on the other side?

Most women see their OB once, maybe twice, after birth with the ok to get back to “exercise”around 6 weeks. But what does that really mean, and what can we do in the mean time while the body is healing from a major transformation?

You would not try to do a pull up or sn**ch 6 weeks after rotator cuff surgery, would you? 😹🤪

We may not have all the answers, but we are learning more about how to better support women during this phase. Patience now can create a stronger foundation versus doing too much too soon and creating even bigger problems! When in doubt seek out those with the knowledge to build you up like a pelvic floor physical therapist!

https://uesca.com/coach-directory/entry/1750/

UESCA » Coach Directory Welcome to our UESCA Coach Directory! Use the below search criteria to find the right UESCA Coach for you (** Please note, more robust location specific search criteria will soon be added). UESCA Certified Coaches have undertaken a high level of comprehensive, science-based coaching education to bet...

How to Power Your Way Through Menopause Dr. Stacy Sims discusses the importance of building and maintaining power through the menopause transition using heavy strength training, sprint style high intensity interval training, and plyometrics.

Being a parent (especially a new one 😹) takes a lot of GRIT! We are currently enjoying this new adventure of a lifetime with our bundle of joy. GRIT will be back in action and accepting new clients May 1st. We appreciate all the love and support from our family and friends ❤️🥰

Cheers to the ladies today! No matter what goals you are striving for, know that you are brave, strong, and enough. When we support each other the possibilities are endless! Here’s to the next generation of strong women❤️🍻

Combining your heavy strength training with a big hit of protein is the best way to stimulate muscle protein synthesis and make the muscle you need. Getting a big dose of protein after you lift heavy sh*t also extends what is known as the anabolic window - the period of time when your body is most responsive to making muscle is up to four hours after a workout.

For recovery purposes, you want to be sure you get that 30 to 40 grams within 30 minutes following a HIIT or strength training session. (and don't neglect the protein at each meal!)

What is your favorite protein snack post-workout?

If you've read ROAR (or follow me here!), you know that I talk a lot about nutrition. Nowhere do I recommend counting calories. This is because the quality of food is SO much more important than calories.

The entire low-fat debacle was based on the fact that fat is more calorie dense than carbs or protein. Fewer calories = leaner? ‼️ WRONG. ‼️ We instead started eating empty calories that didn't satisfy us...and we got heavier.

Higher-calorie foods such as nuts, avocado, olive oil, etc. are exactly what you need to be healthy and lean. Plus, research shows that the mental effort of counting calories can cause stress, fatigue and burnout and often leads to bingeing.

Here's what I DO recommend when it comes to nutrition:

👉 Eat low on the food chain (aka eat food that you recognize as food from the earth!)

👉 Time your intake - don't go into a workout totally fasted (especially in the morning), and make sure to refuel with protein in the 30-45 minutes after exercise.

👉 Maintain a base - Aim for about 3-5g/kg of good-quality carb intake each day (grains, fruits, veggies, low sugar bread); with around 1.8-2.0 g/kg of protein; increasing these with workout demands

👉 Focus on body composition, not weight on the scale

It was so fantastic to read the comments on the last post from people who committed to eating more/fueling with quality foods and have been reaching new goals! 👏 I'm so proud of you - let's make 202​3​ the year of STRONG 💪

Are you getting enough protein?!

I remember my cell biology professor always said “There are 2 answers to every question- either we do not know, or a protein does it.”

Whether you are a strength or endurance athlete, pregnant, or postpartum… protein is essential for performance and recovery -AND overall function of your body!

is delicious, has clean ingredients, and is made right here in the USA. This is not an add- I just love their stuff!

Make sure you are fueling your training!

Dream BIG in 2023 whatever your “mountain” may be! 💙🏔️

GRIT Strength and Endurance Coaching on Instagram: "Wishing you all a HAPPY and HEALTHY Christmas! 🎄🎄 Cheers to GOALS- big and small, and adventure in the year to come! 🍾🥂 #merrychristmas #happynewyear #happyandhealthy #goals... GRIT Strength and Endurance Coaching shared a post on Instagram: "Wishing you all a HAPPY and HEALTHY Christmas! 🎄🎄 Cheers to GOALS- big and small, and adventure in the year to come! 🍾🥂 ". Follow their account...

Happy Winter Solstice ❄️❄️ from Team GRIT! Looking forward to the start of longer days for more adventures. Wishing you warmth and balance on this chilly MT day !

🥶🥶🥶

Don’t wait until to end of
the year to create new habits. Give the gift of fitness this holiday season or even just a great hat. Sale starts at midnight!

GRIT Strength and Endurance Coaching on Instagram: "CONSISTENCY is GREATER than intensity! Keep showing up… your future self will thank you!! These days we are limiting load and range of motion- focusing on breathing to keep the core happy so it... GRIT Strength and Endurance Coaching shared a post on Instagram: "CONSISTENCY is GREATER than intensity! Keep showing up… your future self will thank you!! These days we are limiting load and range of motion- focusing on breathing to keep the core happy so it can build back strong! This has defini...

The best way to explore is your own two feet!

❤️❤️🏃‍♀️🏃‍♀️

♥️♥️