You're the architect of your life (FREE workout enclosed!). 👊❤

You're the architect of your life (FREE workout enclosed!). 👊❤

Stephanie Ondrusek
mindset, FAQs + hacks, workouts

We are the architects of our lives. We get to construct what we want, every single moment of every single day. We don’t have to give our power away, believing that happiness comes when we get the perfect partner, the perfect job, the perfect home, or the perfect body. We can choose happy – we can choose to be grateful, to be joyful, to be loving – and shift the space in which we find ourselves, even if not a single circumstance has changed. The fascinating part of the Law of Attraction/the Secret/whatever you’d like to call it, is when we act as if we already have what we want, we begin to take the actions that lead us to our end goals, believing that we’re worthy of receiving them (spoiler: you are.).

So, that dream job? Dream life? Dream body? You got it, dude.

Happy 4th of July (and THANK YOU for ONE YEAR)!

Happy 4th of July (and THANK YOU for ONE YEAR)!

Stephanie Ondrusek
workouts

This is entirely self-indulgent of me, but I also wanted to take a quick second, on the one-year anniversary of #StrongBySteph, to thank all of you who have been here, whether you've been A1 since Day 1 or just recently joined in on the fun. 52 emails about hacking nutrition, living in gratitude, learning to lift, and letting ourselves take up (and increase!) our space in the world have been quite the ride. And we're only going up! 

I'm so thankful to have you as online friends, IRL friends, colleagues, lifting buddies, Instagram supporters, Facebook commenters (and trolls, because, hey, me too. Love you.), fellow pizza enthusiasts, sauce slatherers, puppy people, and everything in between. I began this project as an outlet, creating space in the fitness industry in which we could discuss more than how many reps we should do or how many grams of carbs are safe to eat, and it's turned into more than I imagined. A simple "thank you" could never be enough, but that's what I've got.

Bunless Burgers v Rice Cakes with Peanut Butter: A Lesson

Bunless Burgers v Rice Cakes with Peanut Butter: A Lesson

Stephanie Ondrusek
fooooood, FAQs + hacks, mindset

Our mindset when it comes to nutrition is vital to our success.

If we think of eating well as a chore- as many of us do, because “diet” is the worst four-letter word I know- we’re unlikely to experience success. You know the drill (so do I): we think of “getting back on the wagon,” we cut out the foods we love and opt only for the boring stuff we sorta hate, we crave sugar so jazz up a rice cake with some peanut butter and pretend to be happy, we see success for 4-10 days, then we’re face-first in ice cream, because rice cakes and peanut butter after dry chicken and loads of steamed broccoli aren’t cutting it.

What if, instead of examining this as a chore, we explored ways to serve ourselves?

What if we looked at our nutrition from the perspective of athletes who want to nourish our bodies, our minds, and our performance?

How would our attitudes change?

Imagine: we’re out to eat, and, while we know that no situation will be perfect, we’re aware of what “ideal” looks like for us. We know we need to prioritize protein for muscles, a few starchy carbs for energy, and a lot of fibrous, watery veggies to feel full and get our vitamins. We don’t have to skip a meal with our friends, because we know that the FOMO will lead to a regret-fueled, “I deserve this, because I sacrificed my social time” potato chip binge, so we navigate the middle, go out, have a glass of wine, a salad, a bunless burger, and maybe a French fry or two. We come home and feel satisfied, neither bloated nor deprived, we take the dogs for a short walk, and go to bed to wake up feeling rested and refreshed.

It's (almost!) My Birthday! Presents for YOU.

It's (almost!) My Birthday! Presents for YOU.

Stephanie Ondrusek
workouts

I wanted to issue a little contest, complete with prizes (because it’s my birthday on Thursday, and I’m basically a hobbit in that I eat all day, so why not round it out by giving away things on my birthday?).

We’ve been talking a lot about expanding, leveling up, and having fun with our health and wellness journey.

I’d LOVE to see what you’ve been doing with it!

I have 2 different giveaways, and to be eligible for prizes, hit me with the following:

1.       Like “Strong by Steph” on Facebook

2.       Follow @strongbysteph on Instagram

3.       Post on Instagram, using the hashtag #WonderWomanLoading, your favorite realization you’ve had about your journey in the last few weeks. Where are you inspired?

“What’s in it for me?” you may be asking.

AND I’M GLAD YOU DID.

I’ll be picking two winners, and there are different prizes for both.

On Summertime Distractions: Let's Stop Playing Small and Get Back to Crushing.

On Summertime Distractions: Let's Stop Playing Small and Get Back to Crushing.

Stephanie Ondrusek
general BAMFery, mindset

Listen, we’ve all yo-yoed, we’ve all slashed carbs, we’ve all freaked out at the prospect of wearing fewer clothes, because we meant to make this year the year we buckled down and became the magazine-edition of ourselves.

I’d challenge that by saying…we already are. :)  So take that cover-edition body and get under a barbell (or to a class, or in the yoga studio, or outside on a walk, or up a mountain, or wherever) and treat it like the #queenshit it is.

When we change our minds that we’re moving because we deserve to – that however much space we take up, it’s ours, and we get to do with it as we please – movement and nutrition instantly become more fun. They become thoughtful pursuits of strength (holla Juggernaut), dedicated expeditions to test our limits, mindful explorations of our joys. What sets our soul on fire is what makes us feel most confident, so let’s find it, crush it, and keep moving on the road to expansion

"I have a strong desire to feel supported and feel like I belong." Sound like you? Me too.

"I have a strong desire to feel supported and feel like I belong." Sound like you? Me too.

Stephanie Ondrusek
offers

When I began my career in fitness, I essentially crawled into the gym for my first day after spending a week drinking on the beach to celebrate my college graduation.

I knew I was passionate about wellness, about how our bodies move, and about how things fit together. I knew I wanted to walk out a journey as a person much like the average gym goer: not looking to compete in a physique show or be the next great Crossfit sensation, but just looking to look a little better, feel a lot better, understand my body, and have more confidence.

But I’d argue that my career choice, at least initially, was as much to heal myself as it was to help others (moderately selfish, I know.), finally putting into practice all the facts and theories I’d learned over years of studying health and exercise, hoping that using them practically would finally make it all make sense.

Because I’d tried a lot over the years, probably much like you.

"Muscles are the best accessory."

"Muscles are the best accessory."

Stephanie Ondrusek
general BAMFery, mindset

When we realize that we’ve put in a ton of work – we’ve done hard shit to get these quads; we’ve done the detective work to find what way of eating works for us and eaten well; we’ve made ourselves a priority in a world that’s telling us to do everything but – we realize that the next challenge at work, the next tense relationship discussion, the next snag in a friendship, the next financial setback, is really NBD. We’ve figured out challenges before, and have the physical mass (because, hello, muscles take up space, and that’s OURS. Own it.) to prove it, so we can do it again. And again. And again. No matter how many times life asks us to, we have tangible evidence that we can get down and dirty – get gritty and get in the mud and fight it out.

Sweat it out, or stay home? (Alternate subject: allergies are the worst. Hey spring! ✨😷)

Sweat it out, or stay home? (Alternate subject: allergies are the worst. Hey spring! ✨😷)

Stephanie Ondrusek
FAQs + hacks, general BAMFery, programming

Illness: it happens to the best of us (and, surely, if you’re reading this, we are “the best of us.” ;) ).

It can be frustrating to be going through a training program, amped about how well it’s designed, how much we love it, and the results we’re seeing…and then get a nasty bout of flu, feel ultra weak, and not know where to go from there.

Do we sweat it out, or rest and recover? When we’re better, do we pick up where we left off, or start over, or abandon it and do something totally different? What about nutrition, once we can eat more than soup and saltines?

I Don't Know if We'll Have Enough Time (we do...for Bed, Bath, & Beyond, and for Muscles).

I Don't Know if We'll Have Enough Time (we do...for Bed, Bath, & Beyond, and for Muscles).

Stephanie Ondrusek
workouts

Adding a strict strength or hypertrophy program to the chaos here can seem daunting, especially if we’re not in the habit of ascribing to a program that requires us to spend time in the gym regularly (or if we are and just don’t do it…been there, done that, about 38098 times.). Not all of our goals are to get super huge or totally shredded. Many of us want a few simple things: to look a little better (naked or otherwise), to feel a lot better, to prevent injuries, and to make life easier on ourselves.

We can *totally* accomplish this goal in less time than you’d think.

Yes, You Can (and Should) Weight Train: To the Pregnant Mamas

Yes, You Can (and Should) Weight Train: To the Pregnant Mamas

Stephanie Ondrusek
FAQs + hacks, coaching, fooooood

Today, I wanna address a few concerns that have come in to me from a very specific population…pregnant ladies and new mamas. There’s a fair amount of info in here, from answering whether or not we should lift during pregnancy to addressing a few body changes to a couple of exercises to begin healing the abdominal wall and pelvic floor starting from a few days postpartum. Buckle up!
Most importantly, embracing the post-baby body is a major key. The experience of pregnancy allows us to be more in tune, more fully aware, and more selfless with our bodies than we have ever been before, most likely. The experience of motherhood allows for weakness and vulnerability, for sure, but also for immense amounts of strength we never thought possible. Check out a few stories here that will hit you right in the feels on this one. Because, this experience is #WonderWomanLoading if I’ve ever known it.

Bookwormin': My Top 10 Books for a Bigger Life.

Bookwormin': My Top 10 Books for a Bigger Life.

Stephanie Ondrusek
general BAMFery

Storytelling is an art, whether it's fiction (I read more than my fair share of dystopian young adult novels...in my late 20s.) or nonfiction (because a long list of facts has never captivated anyone, some of the best storytellers I know are nonfiction writers. Making learning engaging can be tough.). Through our stories, we can change lives, have an impact, create shifts, forge bonds, and heal others (and ourselves). 

SO! Inspired by a few others who have provided reads that changed my game, I wanted to stop by really quick and drop off my 10 favorite books for creating a bigger, better life. The topics range from food to fitness to personal development...kind of like the rest of my life. :) They're all here (with Amazon links), so feel free to browse! 

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