Stevie Rock Strength

If you knew that it would have no effect on your body, would you still workout? 🤔💭

So many of us are introduced to exercise through trying to change our bodies, it's really no surprise that so many people see movement as a tool, chore, or even a punishment. That leads to many people hating exercise or avoiding it when they're not actively trying to change their bodies, and that SUCKS!!! 😢

Exercise - whether that's a structured workout or just going for a walk - has SO many benefits beyond how it can influence our appearance.

My mental health is much better when I workout regularly. My depression cycles are less frequent and less severe. I get sick less often than before I was a frequent exerciser. My moods are more stable, and generally better. I'm more confident and have more faith in my own ability to do hard things, even non-movement things.

So, I'll ask again:

If you knew that it would have no effect on your body, would you still workout?





**kdietculture **kdiets

Michelle is one of my new online clients and I wanted to share a little bit of what she's working on with me! 🤩

She is an avid mountain biker, so it's crucial that her workouts help her develop strong legs (while allowing proper recovery before her big weekend rides), as well as a strong core and upper body for absorbing impact and staying stable on tricky trails 🚵🏻‍♀️

Swipe through for an example of one of Michelle's workouts!

Yim started coming to my Zoom classes a few months ago and is now a regular feature. They always bring such wonderful energy to class and it has been a pleasure to help them get stronger for skating and dancing (sometimes at the same time)! 🥰🥰🥰

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"I'm in lifelong recovery from an eating disorder, and Stevie has helped me to reclaim my relationship with movement (also rollerdancing has helped a ton).

Stevie had no problem with my pronouns and has validated my identity in class (one thing that used to be hard about group fitness was always being called "ladies!").

I get to see my friends in class, learn new movements, laugh a lot, listen to silly playlists and talk about freeing Britney Spears, all while increasing my leg strength enough to keep rollerskating/dancing. I've improved SO MUCH and Stevie's classes have become a regular part of my routine; I never regret going to class, and I've made new friends I never would have met before!

Stevie is knowledgable, certified, and THE S**T (that's a technical term)."
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✨ If you wanna come hang with Yim and I, my Zoom classes are on Tuesdays and Thursdays at 5pm PST. You can sign up via the book now link in my profile, or shoot me a DM ✨

Uhhh... instructions unclear??? 🤪

👉🏼 Here's your regularly scheduled reminder that working out can be fun! Whether that's training with your buddies or your coach, putting on a bangin' playlist while you move, or practicing movements that bring you intrinsic joy ❤️

I've spoken to several people lately who stopped exercise when the pandemic hit (which is a valid response) but are now feeling like it's something they want to get back to. If that's you, these pointers might help! If not, that's okay too 💕

As with everything on social media, choose the things that work for you. Not everything will and that's fine!

How to even start this fitness thing:

1. Make a plan
2. Do it with friends
3. Get support
4. Find something you enjoy
5. Start slow
6. Don't overthink it

Obviously this isn't an exhaustive list and many people face a lot of barriers to exercise that can't be overcome with some scheduling and encouragement.

What helped you get started with fitness? For me, scheduling workouts into my day and treating that time with importance was vital.

Getting 👊🏻 STRONK 👊🏾 can seem like a complicated and perhaps intimidating process. Truthfully though, it's pretty slow and boring! 🤪 Lift the thing, put it down, eat, rest, rinse, repeat. But it is easy to get overwhelmed by all the info that's out there.

👉🏼 Here's 3 simple things you DON'T need to worry about when you're starting your strength journey:

👤 Your body. I've heard plenty of people say they need to lose weight or change their body in some way before starting a strength training program. This is absolutely fu***ng false; you can start where you're at now!

👽 You don't need to make fitness your entire life to see progress. You might follow coaches who look like they're doing *the most* for their strength gains, but it's about training smarter, not harder. You don't have to sink a lot of time or emotional energy into your fitness to feel better and stronger.

🏋🏿‍♀️ You don't need a whole bunch of equipment to get started. Sure, having a fully stocked gym is the ideal situation, but you can get a lot of good work in just using bodyweight or light weight movements, especially as a beginner. If you're unsure how to use what space and equipment you do have, shoot me a message and I'll give you some pointers.

As always, feel free to share any of my posts that resonate with you in your story (tag me so I can see!) 💙💗💜

It's the time of the year when everyone is talking their diets! Yay! Just kidding, I fu***ng hate it 🙃

Here's some tips to deal with that annoying person in your life who just won't shut the f**k up about keto or intermittent fasting or whatever it is they're hoping will finally bring them peace with their bodies:

🍪 Educate | If you have the emotional energy for it, can you teach this person something about diet culture and the risks of pursuing intentional weight loss?

🍰 Ignore it | This is a tactic I've used a lot. If someone starts talking about their diet, just pretend you can't hear them / change the subject / one word response them until they get the fu***ng hint.

🍫 Set boundaries | Probably the best tactic for everyone involved. Practice saying "I don't want to hear about your stupid fu***ng diet again, Karen". You could say it nicer than that too, I guess.

And if all else fails... fight them. Just kidding! 👀 But you're allowed to be angry with diet culture and how it seeps its way into every aspect of our lives! Who ISN'T angry about how diet culture f**ks us all up?!

What other advice do you have for managing diet talk?




**kdietculture

Testimonial time ☺️

I recently wrapped up 3 months of 1:1 online coaching with the delightful Mx WE King. They aren't on Instagram, but they were sweet enough to write a few words about their experience working with me:

"When I first started doing yoga and trying to get in shape a few years ago, I could not even do a side plank, let alone hold one for 45 seconds. After 12 weeks of coaching with Stevie, I'm a rockstar with side planks and have tried things I never imagined I could do. I have confidence in my strength that keeps me going and growing, physically, mentally, and emotionally."

It makes me soooo warm and glowly seeing my clients achieving not only their goals but also doing things they didn't even realise they were capable of! 🥰 You truly are stronger than you think you are 💗

🪄 You have 5 more days to save $100 on your first month when you sign up for online coaching with me! DM me or check my website for more info ✨

There's still time to get $100 off your first month of online coaching with meeeee ☺️💕

A reminder that to work with me you don't need to have gym access 🏋🏾‍♂️ a bunch of equipment at home 🥊 or a lot of time ⏰ I adjust all my programs for you, whether that's giving you body weight workouts, helping you figure out how to get the most from the few pieces of equipment you do have, or being your accountability buddy on those days when you *know* you'd feel better if you just did the thing ⚡️

You'll also get one of my cute lil Welcome Packs to help answer any questions you might have before you even think to ask them 😉

Still unsure? 🤔 My inbox is always open! 📨

✍🏼 One thing I wish I'd known about fitness a few years ago is that every workout doesn't have to be different. In fact, you're probably going to progress more efficiently if you *aren't* varying up your training every session, week, or even every month 🤯

Changing up your workouts does keep things interesting, which might help keep you coming back for those sweet, sweet post-workout endorphins...

But! 🍑🍑🍑

Sticking to the same movements and rep ranges for 8+ weeks gives your body time to make the physiological changes you need for mastery of the movement. Consistency will help you make the neurological adaptations quicker, so you can start making some real gains! 💪🏼

"But I'm BOOOOREDDDDDDDD," I pretend to hear you cry.

➡️ If you want to do a different workout every day, go for it! That you move is more important than how you move. But if you want to 🌶 spice things up 🌶 and have big strength goals, try keeping your compound movements (squats, bench press) the same and trying variations of your single joint movements (like bicep curls), or you can try playing with exercise order.

Do you prefer to do the same workouts repeatedly or do you like doing something different every time⁉️





**ch

Body checking 😖 We've all been there: stopping to check your reflection in a store mirror; trying out several different outfits because nothing looks right; prodding, poking, and pinching at parts of your body that you don't like 😖

But these little habits are really a result of diet culture and they can be harmful for your mental health and relationship with your body!

So here's to stopping body checking and continuing to ditch diet culture in 2021 🥂✨





**kdietculture