Anneliese Spence

Practice makes perfect, perfect practice makes perfect, 10,000 hours of training are needed, repetition, repetition, repetition etc…. Truism’s abound when it comes to discussion surrounding skill development, but what actually works?  In his book How We Learn to Move: A Revolution in the Way We Coach and Practice Sports Skills author Rob Gray introduces the concept of … Read moreBecome a Movement Degenerate

Structures, Functions, Actions, and Patterns  The human body is comprised of bones, organs, connective tissue, fat, muscle, and nerve tissue. This is a reductionist summary with the point being that the vessel of the body is made of liquid, solid, elastic, and gaseous materials which compress, expand, and move around each other. The intention of … Read moreSynchronous Systems Development Model Excerpt

In Joshua Metcalf’s book “Chop Wood, Carry Water”he tells the story of a great and talented carpenter who has worked many years building the most elaborate, robust, and beautiful homes in his village. The carpenter is known for pouring his heart and soul into his homes by paying attention to detail and completing every task … Read moreChop Wood, Carry Water : Character is Greater than Talent

1. Plan Your Training! Go into the gym, do some curls, a set of squats or two, and hop on the bench – only to find yourself moving the same weights at the same size year after year-  sound familiar?  My grandfather was a Marine Colonel and used to tell me when I was small, … Read more4 Strategies For Developing Muscle Mass

The Monolith of the LBD The Little Black Dress has been present in popcultural iconography for decades, from Coco Chanel, Breakfast and Tiffany’s, all the way to Sex and the City’s Carrie Bradshaw, it seems since the dawn of the fashion industry both historical and fictional icons of white femininity have popularized the trope. Gyms … Read moreBurn The Little Black Dress

One of my favorite ways to make sure I’m able to eat at home and get adequate protein in within a day is to make and keep generalized/bulk cooked items at home. Today’s recipe is an amalgamation of things I like to keep around the house and one of my favorite mix & match weekly … Read moreChorizo Breakfast Protein Scramble

Pre·par·ed·ness/prəˈper(ə)dnəs/noun“…a state of readiness” Fitness, strength gains, body re-composition, sport performance, etc all require one underlying trait: General Physical Preparedness, according to Bondarchuk in his book Transfer of Training in Sports, “GPP appear as a means of all-round development of the individual, and have a positive influence on increasing to general level of work ability and coordination.” From … Read moreHow to Build General Physical Preparedness (Tips to Build a Fitness Foundation)

Strength is for all ages… Bill and I have been training together for 4 years. When we began, he’d been told by his physician that the sharp pains in his shoulder were normal, from age, and indicative of frozen shoulder. He wasn’t able to do a pushup from his knees it caused so much pain, … Read morePowerlifting at 74! Training Log

Simple and Delicious Protein Pasta Recipe  Ingredients: 1 box Barilla Protein + Pasta  I used Penne, but any kind you prefer will work well. 1 box Cherry Tomatoes 1 brick Fat Free Cream Cheese 1/2 cup 2% Milk I prefer ultra filtered milk as the protein count is higher and it is lactose free Salt … Read moreRecipe: Protein Alfredo

Transcript Hello everyone!  My name is Annie. When I was invited to come here today I started racking my brain about how best to approach this talk. As you can well see, I’ve recently had surgery and I was admittedly anxious about anesthesia and pain med induced memory lapses. With these things in mind  I … Read morePioneer Woman Presentation: Unbreakable Together