Fuel Your Strength Steph Gaudreau

I recently decided to return to running after a 12-year-long break from it. While the idea of returning to running was a little bit scary and uncomfortable, I have found three teachable moments through my experience that you can apply to your own life, whether it is running or something entirely different that you want to make a return to but are apprehensive about.
Key Takeaways If You Want to Find Enjoyment in Returning to an Exercise Such as Running, You Should:
Find another way to do your cardio that you can tolerate
Find an intrinsic motivation to train for
Find some sense of joy in doing whatever you are doing
Cardio and Strength Training Go Together Some of you may not know that I used to be an endurance athlete. I focus more on strength training rather than cardio in my public work because when we look at the data, more women meet their cardio minimums than their strength training minimums. 
However, we need a balance of both strength training and cardio to see the results that most of us are looking for. It takes a combination approach for all of us to achieve our goals, no matter what our goals are.
Find Your Intrinsic Motivation  Sometimes, exercise is uncomfortable and hard. It is a way that we build in a way of controlled discomfort. But finding other things that we enjoy about the experience makes it that much richer. This has been my main takeaway when getting back into running. 
Finding intrinsic motivation is key to putting yourself out there. Even if you do not love the exercise itself, finding joy in the other aspects of 'the thing' instead of looking for external validation will keep you going. It is possible to find a way to incorporate what scares you into your daily routine; you just have to take the first step.
Have you been looking for a way to reincorporate something such as running that you may have had on the shelf for a while? Tell me your story in the comments on the episode page.
In This Episode Why I decided to make my return to running after a 12-year break (3:18) The steps I took to get back into running to prepare for future events (12:29) How you can find a new or alternative way to return to a specific exercise (14:45) The importance of continued motion and purpose for your longevity (17:27) How to find motivation and joy in whatever activity you are doing (22:52)

Quotes “If you were wondering why I go on and on and on about fueling and why I became a sports nutritionist, it is to help other women, especially women, avoid those pitfalls that I fell into all those years back.” (4:45)
“I knew that I was going to have to find a way of reconciling the fact that when I left the sports world, I was doing a lot of things for the wrong reasons.” (13:55)
“There was definitely an apprehension for me or kind of a burnout in putting running on the shelf for an indefinite amount of time, and as I started to return to things, I wanted to do it very mindfully.” (14:33)
“For so many years, we have swung the pendulum from only doing cardio to only doing strength training, and we need both.” (15:47)
“Sometimes it is the extrinsic stuff that is enough to get us in the door, but it is more the intrinsic side of things that keeps us going, and I very much have felt that with running.” (22:38)
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Related Episodes FYS 389: The Benefits of Rucking for Women with Michael Easter
FYS 380: Lessons From Endurance to Lifting: Top Sports & Nutrition

Investing in your own transformation is a difficult thing for a lot of us, but it is so important. Whether you invest your time, money, or effort, showing up for yourself and investing in your own growth is the key to seeing the results you are hoping for.
Key Takeaways If You Are Ready to Invest in the Next Step, You Should:
Remember that you are not the only one who doesn’t have everything figured out
Take the step to invest in yourself through a coach, training program, or just asking for help
Believe that you are worthy of this investment, and watch how you can show up for yourself
Your Body is a Garden I have been putting off fixing up my garden for years. Once I finally decided to do something about it, and reach out to an expert for help, my years of procrastination were fixed in just a few hours. What really surprised me was the amount of joy and satisfaction I got from seeing the fruits of my labor.
Your nutrition and training program might be a lot like my garden. But instead of feeling overwhelmed and putting it off, or being afraid of asking for help, taking the initiative to invest in yourself will feel so much better than procrastinating.
Investing In Yourself Investing in yourself means that you get to borrow the education and expertise from others, and it helps you avoid the constant overwhelm of trying to learn and do everything yourself. Hiring an expert is an investment that you can make that will result in the growth and transformation you are looking for.
You are not alone in the challenging things. By believing that you are worth it and investing in your own growth, you can ditch that feeling of overwhelm and experience the great feeling of seeing your own metaphorical garden bloom.
Are you ready to invest in your next step? Share your story with me in the comments section on the episode page.
In This Episode Discover a recent personal story for my real life that I hope will inspire you (1:32) The main benefits of hiring an expert to help you with your goals (12:23) Understanding the difference between learning, DIY, and borrowing expertise (15:10) Why hiring an expert is an investment in your growth and transformation (17:01) How to take the first steps towards your goal by getting help (20:26)
Quotes “I want you to think, where have I been reluctant to ask for and seek out the help that I really need in order to make the progress I want to see and ultimately get the transformation that I really truly want?” (2:27)
“When you hire an expert, whether it is a gardener or a nutrition coach or someone to paint your house, you are making a very wise choice.” (12:22)
“You are worthy; you have always been worthy; there is no question about your worthiness. And at any point in the process, wherever you are with your nutrition or your strength training, are worthy of hiring someone.” (16:36)
“You start to value yourself and show up for yourself differently when you invest in your own growth, in your own transformation.” (18:40)
“If you are ready to figure all this stuff out, have expert guidance, get the coaching and the community support that are so so important in long-term progress, then we are waiting for you to apply!” (23:44)
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Related Episodes FYS 410: The Power of Intrinsic Motivation in Fitness
 

Lifting heavy is great, but there are a lot of ingredients that go into the recipe for getting better results out of your strength training. Having a program that works for your body, and your goals, is absolutely key to long-term consistency and results.

Key Takeaways
If You Want to Improve Your Strength Training Program, You Should: 

Consider all of the factors that make the process complete in a strength training program Remember that heavy lifting is just a piece of the puzzle, especially as you train into your 40s and beyond Focus on consistency and having a well-rounded training program in order to reach your goals
How to Reach Your Goals
Your program is the plan that is going to take you to your goal, which takes a lot of thinking and skill. This is why it is so important to understand that training concepts are not the same thing as strength training programming, and this is why they are so much more effective than just doing random workouts. 

While the ‘what’, lifting heavy, may be easy to understand, the how and why of getting there is much more complex. Creating a plan that progresses and periodizes over time will help you accomplish the best of what strength training can do.

Trust The Process
While random workouts will no doubt do something, adding muscle mass and having a well-rounded workout is essential, especially as you train into your 40s and beyond. Lifting heavy and moving your body is great, but you need a program that is suited to you and your body's needs if you are ever going to reach your goal. 

By trusting the process and following a program that is aligned with your goals, you can take the burden off yourself and focus on being consistent. By showing up for yourself, you can continue to see great results and feel supported on your strength training journey.

What is your relationship with your training program like? Share your thoughts with me in the comments section on the episode page.

In This Episode
Why lifting heavy weights over 40 is only part of the story (6:56) The importance of understanding the why behind your programming (11:27)  How variables and frequency play a role in your programming strategy (16:05) Other components that go into a great training plan besides just lifting heavy (18:53) What you need to keep an eye on when you are programming for 40 and above (22:45)
Quotes
“Often we hear that we should ‘just lift heavy’. But what are the things that really go into just lifting heavy? And is lifting heavy really enough?” (2:25)

“If you have a goal, you need a program.” (12:38)

“Even though I have been coaching and lifting for over 10 years, I knew I could still get better at writing programs” (20:53)

“Lifting heavy is an integral part of many great strength training programs. But it is not the only thing you likely should do, especially if you are trying to become more well-rounded and fit in your 40s and beyond.” (22:09)

“There are a lot of things that we can do differently based on going through our 40s and beyond to start working with what's going on and working with those changes instead of saying, ‘well, it's just pointless; there is nothing I can do about this’.” (25:32)

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Related Episodes
FYS 409: Overcoming All or Nothing Thinking In the Gym
FYS 408: Growth Mindset in Fitness

 

Fitness and motivation go hand in hand when achieving your goals. But have you ever stopped to think about the basis behind your goals? Intrinsic and extrinsic motivation for fitness are both part of the fitness process. However, it is important to stay alert and aware of where your motivation is coming from in order to achieve long-term results.
Key Takeaways If You Want to Become More Intrinsic In Your Motivation, You Can:
Consider your intrinsic motivations for your overall behaviors
See if there is room to shift your extrinsic motivators along the spectrum
Give yourself some choice when it comes to the things you are working on
Your Motivation Matters
We all have a wide range of motivational factors, whether we are just stepping foot in the gym or have been there for years. Regardless, the ‘why’ behind your motivation can play a key part in how you succeed in the long term. This is why it is important to understand the difference between intrinsic and extrinsic motivation so that you can apply these concepts and better understand your own fitness goals. 
Challenging yourself to understand your goals and how those goals align with your values are key concepts in any athlete's journey. While there is no ‘right’ or ‘wrong’ motivation, finding a way to connect to something that is in line with your values and identity will only help you in reaching your full potential.
Understanding the Intrinsic/Extrinsic Grey Area
Extrinsic motivation as your starting point can help a person get started toward behavior change, but in the long term, developing a sense of intrinsic motivation is what will keep you going. Extrinsic motivators are not inherently bad. They are often present when someone starts a fitness or nutrition program, and there is nothing wrong with that. However, it is your intrinsic motivators that are going to keep you going, and for the right reasons.
Shifting to more intrinsically linked motivators will help you see your behaviors through for the long haul. And aren't long-term results and consistency what we are really after?
Have you ever considered your intrinsic and extrinsic motivations? Share your thoughts with me in the comments on the episode page.
In This Episode Understanding the main difference between intrinsic and extrinsic motivation (3:40) Learn about the foundations of self-determination theory (6:47) Common misconceptions around intrinsic and extrinsic motivations in fitness (8:04) Examples of extrinsic motivators that often show up in fitness and nutrition (12:52) What you can do to establish a larger sense of more intrinsic motivation (18:23)
Quotes “This is very common. It is nothing to feel bad over; it is nothing to feel guilty for; it is just worth noticing and building awareness of.” (3:12)
“When it comes to improving your fitness, whether it is adding strength, building muscle, improving your cardiovascular function, you're just working on consistency with getting into the gym; mindset is a crucial component of this.”: (8:38)
“Flexibility in thinking, your mental skills, are incredibly important in this time. And I would venture to say, maybe more important at this time of life than any other time in your life.” (9:51)
“If all of it is to do an hour, nothing is to sit on the couch, what is something that you could do?” (13:28)
“With continual practice and awareness over time, you can really start to shift this way of thinking.” (13:49)
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Have you ever said to yourself that if you aren't able to do something perfectly, it's not worth doing it at all? This is an example of ‘all or nothing’ thinking. All-or-nothing thinking is incredibly common, especially when it comes to fitness. But this mindset can actually limit your ability to reach your goals and get in the way of the progress that you want to see.
Key Takeaways If You Struggle with ‘All-or-Nothing’ Thinking, You Can:
Get more aware of the language you use to talk to yourself about your fitness
Shift the binary by brainstorming a third option that is in the middle
Create goals that focus on progress or process, not just the ultimate outcome you want to achieve
Flexibility is Key
All-or-nothing thinking is an example of what I like to call a fixed mindset. Thinking about your fitness goals and gains in a way that is rigid and categorized limits your ability to stay flexible when it comes to how you think about your fitness. 
A flexible mindset is one of the most important things you can have, especially as a woman over 40. Being flexible in the way you think about your fitness and nutrition goals is absolutely essential if you want to keep achieving your goals both in and out of the gym.
Mindset Matters
It may not seem like it, but the mindset in which you approach your fitness and nutrition plays a crucial role in your ability to make behavior changes. Limiting yourself to an all-or-nothing mindset means that you don't have any wiggle room to make your training work with your lifestyle. 
The good news is that with a few simple mindset shifts, you can break out of this very common mindset pattern, find alternatives that work for you, and not get so hung up in the need to be perfect.
What is one example of ‘All-or-Nothing’ thinking that you've seen in fitness? Let me know in the comments on the episode page.
In This Episode Understanding what is ‘All-or-Nothing’ mindset (3:02) Why rigid mindsets are such a common problem (4:30) Common examples of an ‘All-or-Nothing’ mindset when it comes to fitness and nutrition (6:11) What you can do to change your mindset for long-term behavior change (10:48) Learn what ‘All-or-Something’ thinking is and how it could help you shift your mindset (13:00) Quotes “This is very common. It is nothing to feel bad over; it is nothing to feel guilty for; it is just worth noticing and building awareness of.” (3:12)
“When it comes to improving your fitness, whether it is adding strength, building muscle, improving your cardiovascular function, you're just working on consistency with getting into the gym; mindset is a crucial component of this.”: (8:38)
“Flexibility in thinking, your mental skills, are incredibly important in this time. And I would venture to say, maybe more important at this time of life than any other time in your life.” (9:51)
“If all of it is to do an hour, nothing is to sit on the couch, what is something that you could do?” (13:28)
“With continual practice and awareness over time, you can really start to shift this way of thinking.” (13:49)
Featured on the Show Apply for Strength Nutrition Unlocked Here
Get 20% off Legion Supplements with code STEPH (20% off your first order, double points on follow-up orders)
Get 10% off GORUCK with code FUELYOURSTRENGTH
Full Show Notes
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Related Episodes FYS 408: Growth Mindset in Fitness
 

How you view yourself and other people in the world around you influences all of the things you see, think, and do. This is especially true when it comes to your fitness and how you are able to create new healthy habits around your strength goals. Embracing a growth mindset, rather than a fixed mindset, can have a huge impact on your outcomes and your overall enjoyment in and out of the gym.
Key Takeaways If You Want to Embrace a Growth Mindset, You Should:

1) Look for examples in your life of times you have shown a growth mindset without realizing it
2) Reframe your challenges as opportunities
3) Collect evidence of your progress on a regular basis
Your Growth is Not Linear
Have you ever thought or said to yourself, ‘I’m just not built to do a pull-up’, or something along those lines? Believing that your qualities or characteristics are set in stone can keep you living in a fixed mindset. This is a common characteristic I see within my community, and it can leak out into other parts of your life and the way you view the world.
By challenging that belief and putting yourself in new and uncomfortable situations, you can stretch yourself and experience the magic that lies in the growth mindset.
Reframing Your Mindset
Strength training and life are about staying in the process and giving consistent effort, regardless of the outcome-based goal. By seeing the value in practice, you can seek out new challenges and experiences that leverage your strengths rather than trying to fix your weaknesses.
We all have days where it's easier to stay stuck in your fixed mindset. But if you can stretch yourself enough to reframe the way you think about your obstacles, true growth can occur.
Are you ready to ditch your fixed mindset and embrace the growth mindset? Share your thoughts with me in the comments on the episode page.
In This Episode Why you need to give yourself some grace if you are struggling with mindset (1:44) Learn about fixed mindset and why it can hold you back from achieving your goals (3:42) Understanding the difference between a fixed mindset and a growth mindset and how it shows up in fitness (6:06) What you need to do to nudge past a fixed mindset and develop opportunity (10:25) How to leverage the idea of growth mindset to further your goals in fitness and beyond (14:12) Quotes “Whatever you are trying to do, inevitably, challenges in mindset come up.” (2:19)
“As you work towards achieving your goals in fitness, strength, fueling your body in a way that supports performance. You need to do that by showing up consistently and implementing new behaviors; you'll probably work on forming new habits, which is a great thing, and making different choices. And all of that is influenced by mindset.” (5:00)
“It's not just about the outcome, it's about the effort.” (11:32)
“If we don't ever step up and accept challenges, because we don't think we can be successful or we don't think we can win at that thing, its a lot harder to reach our fitness goals.” (13:20)
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Mindset Masterclass
Mindset: The New Psychology of Success by Carol Dweck
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