 As I sit down to write this blog post..OK OK I'll be honest I'm standing at my kitchen island jamming out to 90' Music. Regardless of my music choices, I can't help but feel an overwhelming sense of gratitude and pride. Thirteen years ago, I embarked on a journey that would forever change my life – I became my own lady boss. Today, as I reflect on these incredible 13 years, I want to share the highs, the lows, and the invaluable lessons in between that I've learned along the way.
The Beginnings Back in 2010, I chose to walk about from a sexiest and toxic work environment and I took a leap of faith and decided to turn my passion for fitness and well-being into a profession. Little did I know that this decision would lead me on a path filled with challenges, personal growth and triumphs. Becoming a Virtual Health Coach and Personal Trainer was not just about a career change; it was a transformation of my identity. It was empowering. The Highs One of the most rewarding aspects of being my own lady boss has been the ability to witness the positive impact I've had on people's lives. Helping clients achieve their fitness goals, lead healthier lives and overcome obstacles has been a constant source of inspiration. The recognition I received in 2021 as the Best Female Personal Trainer and Best Virtual Personal Trainer in Rochester, NY, was not just an award; it was a validation of the hard work and dedication I put into my craft. The daily sense of empowerment is unmatched. The Lows How could their be lows to being your own Lady Boss? Well.. the joke is when you own your own business you get to choose what 8, 12, 16 hours a day you work. Want to take tomorrow off? What other days will you have to over book yourself? In all honestly the hardest, the lowest part, is when you care more about a client then they care about themselves. My passion, while being one of my greatest attributes, is also my biggest flaw. I care deeply and passionately and when I have a client that doesn't see their potential it scars me for a long after they have fallen off my schedule. Embracing Adventure We all know I love a good adventure. Life is an adventure, and I've always been an adventurer at heart. Traveling and experiencing the world, and pushing my boundaries have been essential to my personal growth. These adventures have not only broadened my horizons but have also enriched my ability to connect with people from all walks of life. Military Life and Family As a military wife and mom, I've learned the true meaning of adaptability and resilience. Balancing the demands of my career with the challenges and joys of military life has been an incredible journey. My family's unwavering support has been my anchor in the storm, and I couldn't be more grateful. Passions Beyond Fitness While my profession is a significant part of my life, I've always believed in the importance of balance. Outside of work, I've embraced the world of equestrian sports and competed fiercely, and found solace in the companionship of my dogs and horses. These passions have not only enriched my life but also shaped my character. As I celebrate 13 lucky years of being my own lady boss, I want to express my gratitude to all those who have been part of this journey. To my family, friends and clients, your belief in me and support have been my driving force. To anyone considering taking a leap of faith into entrepreneurship, I encourage you to celebrate the victories, embrace the challenges, and stay true to your passion. The road may be winding, but it's the journey that truly matters. Here's to the next 13 years of growth, learning, and making a positive impact on the world. Thank you for being part of my incredible journey. Cheers to the lady boss, (or just plain BOSS,) within all of us!
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 Summer is a great time to engage in dog-friendly activities that both you and your furbaby can enjoy. Besides daily walks, here are some of Piper & Ella's favorites.
What are YOUR Fav Dog-friendly activities? Comment below!  During the summer months, it's essential to be mindful of the heat and take precautions to keep your dog comfortable and most important, safe. Dogs are susceptible to heatstroke and other heat-related illnesses, so it's crucial to follow these temperature guidelines:
 Summer can be an enjoyable season, but it also brings its own set of health challenges. So you can make the most of the season while staying healthy and safe, here are some essential tips and items to consider:
Remember that every individual's health needs are unique, so consult with your healthcare provider if you have specific concerns or health conditions that require extra attention during the summer months. Enjoy the summer safely by being proactive about your health and well-being. What are you summer favs? Please share!  It's officially horse show season.
At the time of this writing Matt, Bellavista Illumination, "Thea," and I are on the way to Young Horse Show Qualifiers at Loc Moy, in Adamstown, Maryland. Matt is driving, because it's the only time I allow him to drive 'my' truck, our favorite Amazon station is blaring, our Rtic cooler is FULL and I think we put Thea on the trailer before we left. Making healthier choices when possible while horse-showing is important to ensure your well-being and maintain optimal performance. After all the money and time you invest leading up to a show, the last thing you need is to pass out or worse, be stuck in a horse show porta potty on a 90 degree day.. Here are some tips to help you make healthy choices during horse shows: 1. Get Adequate Rest: Lack of sleep can negatively impact your focus, overall performance and reaction time. Prioritize getting enough sleep each night to support your mental and physical well-being. 2. Stay Hydrated! Drink plenty of water <-- WATER NOT Alcohol, and limit caffeine or sugary drinks, throughout the day to stay hydrated. While it may be tempting to rely on excessive coffee or energy drinks during long show days, these beverages can lead to dehydration and energy crashes. Dehydration can negatively affect your energy levels and overall performance. Carry a water bottle with you and refill it regularly. If you are using the venue's water make sure to ask if it is for 'human' consumption. For example, Loc Moy does not have 'human' safe water. 3. Eat Balanced Meals: Aim for balanced meals that include a combination of vegetables and fruits, whole grains and lean proteins. Avoid relying on fast or processed foods, which are often high in sugars and unhealthy fats. Plan and prepare your meals in advance, if possible, to have healthy options readily available. 4. Snack Smart: Avoid sugary snacks and opt for nutrient-dense options that provide sustained energy. Pack healthy snacks such as fresh fruits, nuts, granola bars or yogurt to keep you fueled between classes. 5. Stay Active: Depending on if you have an assigned ride time or not, horse showing is often similar to the military in that it involves, 'Hurry UP! ..and wait..' Keeping your body active helps maintain circulation and energy levels. Take breaks to walk around, stretch, or even engage in a short workout. All my competitive equestrians have access to standing workouts they can do anywhere. With long periods of sitting or standing, it's crucial to incorporate physical activity into your routine. 6. Manage Stress: Horse shows can be stressful. Let's be honest. Horses are stressful. I recommended hamsters over horses. Create space to engage in activities that help you reduce anxiety and unwind. It's important to find healthy ways to manage stress. Practice relaxation techniques such as deep breathing, meditation, or yoga. 7. Prioritize Mental Health: Horse showing can be mentally demanding, so take care of your mental health. Practice self-care activities like journaling, listening to music, or spending time with loved ones. Seek support from family, friends, or professionals if needed. Remember, if horse showing isn't fun anymore.. take a break! 8. Stay Organized: Plan your schedule, grooming routines, and meals in advance to avoid last-minute stress and unhealthy choices. Being organized allows you to focus on your well-being and make better decisions overall. Personally I am a HUGE Fan of Trello.com. I have boards for clinics, dressage shows, in-hand classes.. you name it. 9. Sun Protection: Protect yourself from the sun's harmful rays by wearing sunscreen, sunglasses, a sunshirt and a hat. Excessive sun exposure and sunburns can lead to discomfort and long-term damage. Remember, making healthy choices is not just beneficial during horse shows but also promotes long-term well-being and performance. Listen to your body, make choices that align with your goals, and prioritize self-care. Any tips you want to add? DM Me!  Making workouts fun for both dads and children is a great way to encourage bonding time and physical activity. I certainly LOVE My themed workouts, so enjoy this Spiderman themed short, but effective workout! Wanna make it even more fun? Pull that Spiderman costume outta the closet! Remember, the key is to make the workouts age-appropriate and enjoyable for the children involved. By being enthusiastic and incorporating fun activities, dads can create lasting memories together while instilling a love for physical fitness in their children. Spiderman Plank Instructions: 1. Support your body off the floor, resting on your toes and elbows. 2. Raise one foot off the floor, bending at the knee bring it to your elbow while remaining in the plank position. 3. Return your foot back to starting position. 4. Repeat on the other side. Alternate sides with each rep. Repeat. Spiderman Push-up Instructions: 1. Start in the top position of a push up with your arms straight. 2. Bend your elbows and lower your body towards the floor while also bending one knee and bringing it to your elbow with your foot off the floor. 3. Push back up to the top position. 4. Repeat with the other leg to the other elbow. Make sure to perform one rep on one side, then switch to the other side. Spiderman Lunge Instructions:
1. Start in the top position of a push up with your arms and legs straight. 2. Step one foot forward to your hand, bending at the knee, keeping the other leg straight. 3. Return to starting position. 4. Alternate sides with each rep. Repeat.  The Importance of Men's Health is a vital but often overlooked aspect of overall well-being. National Men's Health Month provides an opportunity to address the unique disparities and health concerns that men face. It aims to encourage men of all ages to engage in preventative measures, seek medical care when need, and take charge of their health. By prioritizing men's health, we can foster a culture of well-being and support men in living happier and healthier lives.
Several health issues disproportionately affect men, making it crucial to encourage early detection and prevention and to raise awareness. Some common health concerns among men:
Taking small steps toward a healthier lifestyle can have a significant impact on overall well-being. Here are some practical tips to encourage men to prioritize their health:
Let’s make it the ‘manly’ thing to do all the time.  I'm sitting on a balcony overlooking Bluewater Bay near my son, Matty's current assignment at Eglin AFB.
Coffee in hand. Laptop in my lap, protected from the scalding plastic chairs by my now 3rd degree-burned thighs. Life is good. How is it that I was planning Matty's High School graduation just a year ago and now he's suggesting restaurants we need to try? Is it because he knows that the way to my heart is through my stomach or does he just want a free meal? Honestly, either is fine. Parenting is a transformative journey filled with challenges, countless proud moments, and joys. When your child serves in the military, it adds a unique layer to the experience. It's an exceptional journey of being a parent to a military child, everything from the immense pride, resilience, and sacrifices that come with this role. Pride and Sacrifices: Parents of military children make their own sacrifices. For example, Matt and I had to choose between Rolex and visiting Matty. Equestrians will understand the difficulty. You endure the separations, the uncertainty, and the worry that comes with having a child in the military. Yet, your pride shines through as you watch your child serve their country with honor and dedication. The sacrifices you make as a parent reflect the unwavering love and support you have for your child, knowing that their service contributes to something greater than themselves. Celebrating Resilience: Military children demonstrate extraordinary resilience in the face of adversity. They learn to cope with the unique demands of military life. As a parent, you witness their adaptability and strength firsthand, and it fills your heart with pride to see them grow into resilient individuals and overcome challenges. Supporting Through Separation: One of the significant challenges of being a parent to a military child is dealing with the periods of separation. As a parent, you offer reassurance and unwavering support, providing comfort and stability during these times of absence. Maintaining open lines of communication, offering emotional support, rearranging travel schedules for most visits, and sending care packages become essential tools in helping your child navigate the challenges of separation. Embracing the Military Community: Being a parent of a military child means embracing the military community. Military families offer a unique support network, understanding the challenges and joys that come with military life. Engaging with other military parents allows you to exchange advice, form deep connections, and share experiences. The bonds forged within the military community become a source of encouragement and strength for both you and your child. Celebrating Achievements: ALWAYS. CELEBRATE. YOUR. WINs. Every accomplishment, milestone, and promotion your military child achieves becomes a moment of celebration. From graduations to promotions, witnessing their achievements and growth is indescribable. You recognize the determination and hard work they have invested in their military career, and as a parent, you feel a deep sense of accomplishment in raising a child who serves with courage and integrity. Having the honor of watching Matt, tap Matty out at his graduation is a core memory. The absolute highlight of this adventure so far and one I will cherish forever. During our recent visit, Matty gave us a private tour of his radar station. As I paused for a moment to take a step back and watch him as he proudly showed us some of the demands of his military life, my heart swelled with pride, knowing we have raised a true hero. Until the next visit.. I can't remember exactly what inspired this workout.. perhaps the fact that I have a military family? The following workout is a collaboration of the different military branches and their required physical fitness test exercises, minus the cardio. Circuit of 3 rounds Push Up 15 Sit Up 15 Repeat new round Circuit of 1 round Push Up 1 set x 14 Ab Crunch 1 set x 15 Push Up 1 set x 13 Elbow Plank 1 set x 30 Seconds Hand-release Push-up 1 set x 12 Dumbbell Deadlift 1 set x 15 Medicine Ball Squat & Throw 1 set x 15 Farmer Walk 1 set x On Treadmill For 0.02 Miles Hanging Leg Raise 1 set x 15 Push-upInstructions: 1. Lie with your chest facing down, palms flat on the floor and slightly more than shoulder-width apart, your feet should be together and your legs straight. 2. Push your body upwards and straighten your arms. 3. Lower your body returning to starting position. 4. Repeat. Sit UpInstructions: 1. Lie on your back on the floor with your feet shoulder width apart. 2. Begin by lifting your upper body up until you are sitting up straight with your arms either at your sides, crossed in front of you, or behind your head. 3. Lower your body back to the floor. 4. Make sure that you do not use your arms to swing your body up and make sure that your feet remain touching the ground at all times. Ab Crunch Instructions: 1. Lie on your back on the floor with your feet shoulder width apart. 2. Begin by lifting your upper body up until you are sitting up straight with your arms either at your sides, crossed in front of you, or behind your head. 3. Lower your body back to the floor. 4. Make sure that you do not use your arms to swing your body up and make sure that your feet remain touching the ground at all times. Elbow Plank Instructions: 1. Lie face down on a mat with elbows resting on the floor next to your chest, palms facing forward or in a fist position, feet together. 2. Push your body off the floor in a push-up position with your body resting on elbows or hands. 3. Contract the abs and keep the body in a straight line from head to toes. Hold for 30-60 seconds, then lower body returning to starting position. 4. Repeat. Hand-release Push-upInstructions: 1. Lie with your chest facing down, palms flat on the floor and slightly more than shoulder-width apart, your feet should be together and your legs straight. 2. Push your body upwards and straighten your arms. 3. Lower your body returning past the starting position, fully resting your chest on the floor, lift both hands off of the floor. 4. Repeat. Dumbbell Deadlift Instructions: 1. Stand and hold two dumbbells with palms facing in. 2. With your back straight and knees locked, bend your body at your waist and lower down to the floor. 3. Then straighten up while still holding the dumbbells at arms length. This is a very difficult exercise and is not meant for beginners. Medicine Ball Squat & Throw Instructions: 1. Holding the ball with both hands, just under the chin and against your chest, take a squat, feet about shoulder-width apart. 2. Stand straight keeping legs straight, as you do this, throw the ball up. 3. Return to a squat position, as you do this, catch the ball. 4. Repeat. Farmer WalkInstructions: 1. Stand upright holding dumbbells with your arms straight by your sides. 2. Walk forward as far as you can while holding the dumbbells. 3. Move for a given distance, typically 50-100 feet, as fast as possible. Hanging Leg Raise Instructions:
1. Hang from a pull-up bar. 2. Start by using your abs to bring your knees up until your waist. Pause, and slowly return to the starting position. 3. Repeat.  My recent stresser Happy National Stress Awareness Month!
Everyone experiences stress. Matt & I like to experience stress and we love to celebrate everything.. so we kicked off the month with not one, but two, of our (dog,) children being rushed to an animal emergency. (All good now!) We’re all or nothing. We, well, I, am the walking definition of stress; a state of worry or mental tension caused by a difficult situation. Then there are generally four different stress responses; fight, flight, freeze or fawn. I’m freeze. WebMD’s What Does Fight, Flight, Freeze, Fawn Mean? By Martin Taylor explains each in detail. With a variety of choices of coping mechanisms; some good and some, uhh opportunities for improvement, I have a few different ways you could try to pull yourself out of that stressful state of mind. 1. Manage, No, PROTECT Your energy. .. are you tired of hearing me write about energy? Family, dogs, vet bills, friends, work etc. all requiring your simultaneous energy can make it difficult to function let alone thrive. Prioritize what requires your immediate energy and take what you can and set it aside. Good friends will understand if you need space. Quality clients, or a good leader, (Not boss,) leader, will want the best version of you and will understand if you need to reschedule or delegate. 2. Manage, No, CREATE Space to reduce distractions. Buzz. Distractions? Ring. What are those? Every distraction that steals your energy costs you twice as much time to refocus. Minimize them. Do Not Disturb. Create space by scheduling specific focused work time. That’s what I’m currently doing as I write this. I’ve got my ear buds playing (Re) Discover The 2000s: Hip-Hop and I’m typing away ignoring my grammar errors since I save those for my son and husband, and poor friend Laura to find for me before presenting to you. 3. Find ways to destress When you are feeling stressed or overwhelmed, you need to have an activity that helps clear your mind. There is no magical answer other than, find something you actually enjoy doing. Don’t do hot yoga because your girlfriend is telling you to do it to relieve stress when you know you hate it and would rather jump out the window. Make a list of things you enjoy doing and will look forward to doing.. Here’s my list:
As always, if you need help empowering yourself just DM Me. Happy to help. |
AuthorAjia Clancy coaches YOU to self empowerment while helping you navigate life towards your health & wellness goals. Archives
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