Amanda Fisher Coaching

I help women get crazy strong - physically AND mentally - through strength training, sustainable eating habits, and a heathy mindset.

Four Things I’d Tell My Younger Self About Fitness

You know when you stop and reflect a bit on things, and you get clarity?  The saying “hindsight is 20/20” is LEGIT.  I love looking back on things and seeing how I’ve learned and progressed.

Do you ever do that?  Stop for a minute and take in all the lessons you’ve learned?

I tend to do this at the end of a year, as we approach the new year.  Most recently, I went back over my fitness year, and then kept going….the year before that, and the previous year, and the previous, etc.

And I got to thinking about my fitness journey as a whole.  How much it’s changed.  How much I’ve evolved.  And my priorities and needs for fitness change year after year.

And then in the five plus years I’ve been coaching fitness, how much my skills have changed, and how much differently I train clients NOW versus when I first started.

Rooting through all of this, and reflecting on it, I’ve come up with four things I’d go back and tell my younger self about fitness.

These are the biggies.  Four big lessons.  Yup, that’s definitely more fitting….four big lessons.

Wanna reflect with me?

Let’s go!

Fitness in a way that you LIKE, not in a way that you think you SHOULD.

Fitness can be enjoyable.  It can be easy(ish) to incorporate into your life.  The key to fitness is to fitness in a way that feels fun and enjoyable to YOU.  Guess what?  Fitness is miserable if you fitness in a way that you think you SHOULD fitness….and do things that make you “fit” that you actually loathe.

It is 1000 percent ok to spend time finding fitness things that you enjoy.  It is 1000 percent ok to try new fitness things.  It is 1000 percent ok to change your mind about a fitness activity or realize it is no longer serving you and try a new thing.  It is 1000 perfect ok for your fitness journey to ebb and flow, to grow, and to change.

You know why?  Because you grow and change, your life ebbs and flows, and you evolve.  It is sort of expected that your fitness might do the same.

Fitness and health aren’t necessarily synonymous.  

Fitness is basically being able to complete a task, often times….an athletic or physical task.

Health is being disease and injury free.

See?  Not really the same thing.

Can you be both fit and healthy?  Absolutely!  Can you be healthy and not fit?  Yup.  Can you do fitness in a way that isn’t healthy?  Uh, I’ve done it.  So yes, lol.

So, it might make you think twice when you see six pack abs and assume the wearer of them is healthy.  Or….it might make you think twice when you see someone who is struggling with cholesterol but can lift an ass ton of weight.

Things that make you go “hmmmmmm,” right?

Fitness can (and should) be hired out sometimes.

It is absolutely ok to ask for help with your fitness.  Different fitness credentialed  professionals specialize in different things.

If you want to learn how to fitness in a specific way, hire it out to a professional who fitnesses that way.  If you want to train for a specific event, hire it out to a professional qualified to get you there.  If you want to be better at fitness week in and week out, but struggle with motivation or knowing what to do, it’s cool to hire it out!

I’ve hired out my fitness when training for the RKC.  I’ve hired out my fitness when wanting to learn particular skills (barbell lifts, specific conditioning, endurance).  I’ve hired out my fitness when I was so sick of thinking about what to do for my fitness that I just couldn’t take it anymore and just needed someone qualified to tell me how to bring up my weaknesses and what exactly to do in the gym.

Hiring out my fitness has been some of the best money ever spent because it had a direct correlation to improvement in confidence, skill, and knowledge that I continue to use over and over again.

The key is hiring credentialed professionals that fit with YOU to help YOU reach your fitness goals.

Fitness on Youtube and Instagram aren’t the same as fitness in real life.

Another way to say this is….just because you see someone do it on Youtube….doesn’t mean it fits YOU, your needs, your life, your skillset.

Another way to think about this is….are you completing a particular exercise to look cool on Youtube?  Or are you completing a particular exercise because it makes YOU better.

This is perhaps the biggest takeaway for me.  Spending loads of time on movement patterns, timing, coordination, alignment, breathing….has carried me into moving well with almost ANY implement (kettlebells, barbells, dumbbells, bodyweight, random objects in nature) AND helped me carry and mother children.

For years I let my ego take over and just try to do cool shit that I saw online.  And couldn’t understand why I hurt, ended up injured, couldn’t actually DO the fitness task, etc.

Fitness is really available everywhere, and if you have the basics under your belt, you are so well off.

And….if you don’t want to hurt all the time, get seriously injured, or get mauled by a barbell, master the basics.

And when you see people online doing a barbell back squat on a bosu ball while juggling a kettlebell, remind yourself that you are on the right side of the emergency room, and that the basics are absolutely A-OK.

Wanna get better at squatting?  Master breathing better and ribs over hips.

Wanna get better at deadlifting a barbell?  Learn how to deadlift a kettlebell.

Wanna get better at Turkish Get-Ups?  Buckle up and be patient.  Lay down on the floor, and start trying to get up without the use of your hands.  Progress from there.

And, want to hear me wax on and on and on about workout dumbassery?  Check out my video on just that.

The best way to learn about fitness and get better at it?  Really…’s just start.  You will evolve over time, and you will learn so many lessons.  Some the hard way, and that’s ok.  But the best thing really is to stop reading tons of fitness shit online, and just take what you know and apply it.  On your own, and with the help of a coach, too, when you need it.

What have YOU learned about fitness?

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Three Ways To Stop Effing Yourself Over Nutritionally This Holiday Season

“The Holidays” are upon us, folks! Cue the twinkling lights, the warm and wintery smells of cinnamon and spice, and visions of sugar plums dancing in your heads.

Or something, lol.

It’s also the time where social media tells us on repeat that the holidays are where people gain 7-10 pounds. Which starts the cycle of fear around food and food choices.

Here, I'm chatting at length about the three biggest nutrition mistakes women make during the holiday season:

Cliff’s notes of the video:

  • We can easily fall into the trap of thinking in scarcity mindset versus abundance mindset about food this time of year (Like, OMG, I’m never going to get another Christmas cookie again, so I better eat ALL of them)

  • We can easily fall into the trap of trying to eat like a bird all week leading up to a holiday party and then binge like crazy after feeling deprived all damn week

  • We can easily center our conversation around food and how we “shouldn’t” eat this or that

It seems, you see, that we are very black and white with eating. This time of year, “the holidays,” you know. But also the rest of the year, too.

We are either “on” or “off” with our eating. We tend not to allow for shades of gray.

Or said another way, we don’t allow for ebbs and flows.

We’ve been fed bullshit for so long on “good” and “bad” foods that we forget that food is fuel, yes, but it’s also enjoyment, and nourishing, and health, and yummy. And there is room for both healthful things lots of the time, and also a balance of treats, too.

There literally isn’t an on or off switch with food or eating. There is just the next meal, the next day, and life always goes on.

With all this being said, I’m going to give you three of my best helpers on nutritionally sabotaging your holiday season, so you DON’T feel like you need to diet or cleanse something come January 1.

  1. Plan to enjoy a few holiday parties and/or meals. Literally, write them down in your calendar or note the meals/parties/dates or whatever where you will have a meal that is based on what you REALLY want to eat. This isn’t a free for all. This is you saying “it’s cool to eat what I want to enjoy right now” and then eating that something. ENJOY that something. Feel no guilt about that something. Just freaking DO it. You are telling yourself that it’s ok to enjoy meals like this sometimes, even if it falls outside of your “normal” and there is no reason to freak out about that.

  2. Stock your fridge with easy, tasty, and quick protein and produce options. I mean, you can’t eat what you don’t have on hand, right? Some go to options might be some greek yogurt, a carton of eggs, some rotisserie chicken from the deli, and some tuna (the new flavor creations are sorta awesome) in a pouch. Snag some easy veggie wins like those bags of snap peas, carrots, broccoli florets, tub of greens, and mini peppers. While you are at it, grab a bag of apples and container of grapes. Right here, you have lots of options and creations for healthy meals that will carry you well during the days and meals that AREN’T party meals.  You know what you are doing here?  You are keeping yourself energized, satisfied, and healthy with these quickie options.  Oh, and SANE, because you don't need to spend tons of time to get them into your mouth!  If you need more meal ideas that are super quick and easy, check out my free meal system

  3. Schedule time each week that isn’t scheduled. Read that again. No one wins when they are committed to stuff every waking minute of the day. I’m going on repeat here, one more time. Schedule time each week that isn’t scheduled. This time if for you to chill the eff out if you need to, or do something spur of the moment that pops up and sounds fun. Literally, it’s YOUR time that isn’t slated for work, for holiday commitments, for kids activities, etc. It’s YOURS to do as you wish. And...I find, this goes a LONG way to helping me stay and feel balanced, and when I feel balanced, I’m not eating myself into oblivion, lol.

Here’s the thing. The internet is full of information, and this post is part of that. The worst thing that one can do is continue to take in MORE information without every applying any of it.

So, you and I, we’re going to change that. Take ONE of my three things and implement today. Implementation is KEY. Always. You cannot know yourself into a successful holiday season where you feel good about how it went. You have to DO, you have to APPLY. So, I’m triple dog daring you to choose ONE of my three tips and own it right now.

And, if you are sitting there spinning your wheels on which is exactly the perfect tip, I’m going to choose for you.

You get #3 - schedule time each week that isn’t scheduled.

Ready, go!

Oh, and if you need help generating 20 meals in under 20 minutes, PERFECT for the busy holiday season, check out my #20Under20 Meal System!

How To Grocery Shop Like A (Mom) Boss

A really awesome question came in a few weeks ago. What does our grocery shopping look like? Where do we shop? How do we buy fresh foods and get them to last? Lots of good questions!

And, that question was actually really timely. I was about to grocery shop. And since, have again, and took notes of how we have been doing this. We have kind of a template it seems, which was super helpful to put together.

We usually do two main grocery shopping trips each month, give or take. We fill in the cracks in between trips if we need to, but to be honest, we are getting this shopping thing down, and try not to do that other than for milk or something like that. We utilize a variety of stores for grocery shopping. We do the Sam’s Club thing, we use a larger grocery store if we are out and about, and we also use the local grocery store. We are lucky to have my father in law raise our beef and pork so those things don’t end up on our shopping list. We also buy eggs from a local Mom Boss in my neck of the woods, and use farmers markets when we can (but….that’s like three months of the year maybe because Minnesota is tricky, lol).

Full confession, I’m not an awesome meal planner. I totally don’t menu plan, but rather have staple things on hand and make things from there. I did menu plan for awhile, and I think I just got so used to creating meals that we just got efficient at shopping.

Need Help With A Healthy Eating Menu?

Grab my FREE #20under20 Meal Idea Guide PLUS My Menu & Shopping List Helper Here!

Guess what? Grocery shopping is not sexy, BUT. BUT. BUT. We cannot eat the food we don’t have on hand, right? So….it’s a little necessary for most people.

I’m going to lay down some hacks for helping you grocery shop economically AND sanely, so you don’t have to spend hours in the grocery store (unless you want to).

  1. Order your groceries online if possible. This helps you stick to your list and also doesn’t allow you to wander aisles aimlessly and throw stuff in your cart you don’t need!

  2. Include things in your cart that you actually like to eat. Don’t buy stuff you don’t really love just because it is supposedly a health food. Health foods are foods that make YOU feel good and that YOU love to eat.

  3. Take a big pass around the outside edges of the store. Spend the bulk of your budget in the produce, the meat counter (if you don’t know a cool farmer), the freezer section, etc. Wade into the aisles when you need to, but be wary of all the food labels telling you how healthy they are.

  4. Super secret hack that I think everyone who buys those big ass tubs of greens should know…...after you open the container, get a longer life out of those greens by putting a paper towel in the top of the container before you close it up. Keeps the moisture out of your greens so they last LONGER!

    I talk through how we navigate shopping to eat lean AND spend less here:

    Eating healthy gets a bad rap for “being expensive” and for “being complicated.” I call bullshit on both those things. If you struggle with the expense part of it, build yourself a food budget that is realistic and go to town on it. Give it a few months trial run and see how it goes.

    If you struggle with feeling like healthy eating is complicated, I’d love to hook you up. I’ve put together a FREE #20under20 Meal Guide AND Bonus Menu and Shopping List Helper to go with it. I’d love for you to give it whirl and tell me how it works for you!

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