Coach Calley

07/24/2025

This week I came into the gym strong, feeling pretty dang dynamic! I took full advantage of it, giving every rep my full attention and I hit personal bests in multiple exercises!
I remember 3 years ago I was working out in my living room using 5-12lb dumbbells and now I’m doing weighted pull-ups and loading plates up on the barbell!
What a trip. Consistency pays off, it is the best tool in your super power tool box. Here is what I did.

Back Squat: 165lbs 10 Reps
Deadlift: 225lbs 5 Reps
Nordic Curl: 20 degrees 6 Reps
Weighted Dips: 65lbs 5 Reps
Weighted Pull-ups: 40lbs 3 Reps
Hood River Stair Run x4 minimal rest.
Now I keep going with thee intention of further progression!

07/14/2025

Our strength can wax and wane. So many variables come into play.
How much sleep did we get?
Our we refueling our bodies with food properly?
Are we stressed?
For women, where are we at on our cycle?
Are we allowing our bodies to recover before hitting it hard again?
Just to name a few.
It’s totally normal to not hit your max every workout and it’s good to mix our weight and reps up too.
Some days we go big, some days we do lighter with more reps.

As much as it feels so dang good to be in beast mode we are likely not going to get that with every workout. The key is to keep showing up and give it what you got! Consistency always wins.
I tell this to my clients often and It’s good to remind myself of this too! Today I needed it.

07/12/2025

To feel at peace and at home in my own skin…what a gift! 3 years ago I started this journey of learning to truly care for this body, to nurture and honor her after so many years of doing the opposite.
I implemented a lot of new habits and exercising is hands down my favorite! I’m lifting weights, I’m doing mobility and balance practices, I’m running stairs, I’m punching bags, I’m spin biking, I’m getting my steps in!
I’ve built muscle, strength, power and endurance…some days I feel unstoppable and I love it!
I’m so grateful for what me and this body can do at almost 42 gathered years but I’m most grateful to be able to look in the mirror and feel true nurturing love for what and who I see.

02/01/2025

01/28/2025

I’ve really upped my strength training routine and I’m experiencing some pretty sweet gains!
Yesterday, my heaviest RDL at 165lbs, 6 times.
( If it weren’t for Shannon’s encouragement of I would not have attempted it. Thanks Shannon 👊)

Personal Best with my pull-ups happened today 🤗
8 sets of 5 reps, full range, that’s 40 full range of motion pull-ups! 💪

I’ve been dialing in full range dips and I’m so dang close to squatting my body weight…with practice, consistency, commitment and support, I know I’ll get there 🙌

FEELS GOOD TO FEEL SO DANG GOOD

01/23/2025

I now view my wellness journey as a relationship…one that needs nurturing, attention, one that needs to be seen, heard and valued in order to bloom and thrive. Our health requires daily interaction and prioritization, if that mindfulness, intention and action is not there we are leaving our health up to chance.
I feel empowered by taking responsibility for my wellness, this puts me in charge and gives me the opportunity to come into deep commune with my body.
Putting my health at the forefront of my priorities has dramatically changed who I am in some pretty awesome ways 😁
No looking back now! Onwards and upward we go 🙌

01/23/2025

When it comes to our health and wellness it’s not just one thing, it’s multiple things. Most people think of exercise and eating healthy, these are definitely important for our health but did you know our quality of sleep, the way we perceive and talk to ourselves, the quality of our personal relationships, the way we respond to stress, daily movement outside of exercise, these too contribute to our health and overall wellbeing.

01/19/2025

Think a protein bar or shake, or maybe a piece of toast and eggs or a cup of high protein yogurt with some berries.
A pre workout meal could amplify your performance abilities, help you to work out longer at a higher intensity and help with muscle recovery. Experiment and find out what works best for you.

01/18/2025

I truly love this work. Supporting people in building and maintaining a strong, vibrant body that has their back has me lit up! Feeling grateful.