We’ve all been there. We’ve all experienced that day when you just can’t imagine the thought of rolling out of bed to hit the gym; or leaving work to get your sweat on instead of your PJs. Don’t worry, it’s completely human – you’re not alone. But how on earth does one snap out of the lull?

If we were to always let our ‘ruts’ get the best of us, we’d probably never train in the first place. I mean, especially in the beginning of starting a fitness plan, it’s extremely easy to become de-motivated by the mere idea of approaching a gym; let alone using the equipment.  But if you want to reach your fitness goals, you’ve got to get over that hump! And to do that, you need to have plan of action to cure your workout blues – a prescription, if you will.

Below are a few of my personal strategies for re-wiring my brain so I can make my butt train! Maybe these will help you dig deep and find the motivation to head over to the gym as well.

1.     Pick up a fitness magazine such as Fitness RX, Muscle & Fitness Hers or Oxygen Mag. I usually find that after reading one or two articles, and admiring a few photos, I’m completely ready to get my sweat on.

2.     Play some fast paced tunes like dance music, pop, soca or rock. Listening to music that makes you want to jump and dance around can often rid you of tiredness and change your mood completely.

3.     Read motivational stories on a fitness website like bodybuilding.com. When I see before and after images and read people’s personal success stories, I feel completely rejuvenated and ready to take on the world – or maybe just the gym.

4.     Throw back a cup of Joe. Coffee can often provide a great pick-me-up before the gym. It makes for a great pre-workout drink without all of the added chemicals.

5.     Plan a reward for yourself, which you’ll only get once you complete your gym session. If you’ve got the willpower to, promise yourself a treat – preferably not a food item – after you’ve finished training. Let yourself enjoy a long bubble bath (or dip in the ocean if you can), go for a manicure, indulge in an episode of that ridiculous new TV series or, if it has to be food-related, allow yourself to enjoy a sugar free Jello.

6.     Make it public. Log into your Facebook, Twitter or Instagram account and post to all of your friends that you’re promising to go to the gym even though you don’t want to. Sometimes just knowing that you’ve made a public statement is enough to make you want to follow through. And also, you’re friends’ motivating comments will probably help too!

7.     Visit Google and plug in a search for motivational gym quotes - or check out my quote page. You wouldn’t believe how many quotes are floating around out there. You’re bound to find one that really hits home.

8.     Turn to the trusty YouTube Gods for motivational fitness videos. Like quotes, there are a TON of videos to get you amped up and eager to go.

9.     Take a cold shower and blast loud music at the same time. This is a great way to re-energize and revitalize yourself for the gym.

10.  Call up your training buddy. Even if you tend to like to train alone (that’s me!), you probably know somebody who is as much a gym rat as you. Call them up and tell them you need a little kick in the rear. They usually know what to say or what to do to get your butt in motion.

By Kristen Adamson

Over the years and as a result of my various struggles, I’ve grown to become an advocate for living a strong, healthy and positive life. I’m not perfect, but I still strive to attack each day with gusto, determination and fearlessness. I’m focused on moving forward towards the life that I want – ‘fiercing forward’, if you will.

Aside from the fact that we’ve never actually met, Ashley Johns is someone that I consider a friend. Ashley and I have been in virtual contact for probably over three years now and it all started when we connected on bodybuilding.com.

I can’t remember who reached out to whom, but I’m so delighted we started messaging each other. We seemed to be facing similar struggles, chipping away at similar goals and sharing similar beliefs, and so we found comfort in consulting with one another on occasion.

To this day I still virtually follow Ashley and she still virtually follows me. I’ve watched her blossom into not only a strong and healthy role model, but also a successful business woman! It’s so inspirational to see how far she’s come.

“Fierce Forward” is Ashley’s mantra which, if you’re like her 12,000+ Facebook Fans, resonates well with people. Not just those interested in bettering their physique and health, but also men and women facing non-fitness related struggles. It appropriately highlights what Ashley believes in and what she’s working hard at sharing with the world.

From conquering her own fat-loss journey, competing in bodybuilding, working admirably through what she calls her “rebound” and beginning her own Jewelry company, Ashley continues to blow me away. So, it is with great honor that I share with you this exclusive interview with not only a beautiful, confident business woman, but also a great friend – Ashley Johns.

What's the name of your company & what's your mission? 
Fierce Forward. My mission is to encourage and empower individuals to move fiercely forward towards the life they want.

Why did you decide to start your Fierce Forward Intention Bracelet company? 
After walking away from dieting, I had to let go of the control and find my balance again.  It was a tough year for me in doing so and it seemed like no one else had experience a rebound like I had, or was openly sharing about it on social media.  I needed something to remind me to never give up, because there were many times when I began fighting with my own body image issues that I just wanted to throw the towel in, but it's not in my spirit to do so. I had been thinking about this idea for a year and then began writing down what I thought the most important words were in moving fiercely forward, towards a goal.  What was it that my community of Fierce Fighters, that anyone out there, has to overcome to achieve a goal? I then began my search for African Trade Beads. I first saw these many years ago and remember being captured by how unique they were and that they were more than just beads, they had a story.  The beads I use are all hand made by women in Africa and go back to supporting their Trade and supporting them as women trying to make a life for their families, where opportunities for work are scarce. It took me months to find the right beads after creating the Limitless Collection [first collection]. Things just began coming together, but still, it took some time finding the right resources that could help me execute my vision.  I went to Peru to volunteer with disabled and poor families and climb Machu Picchu all in three weeks. It was there that I realized how much opportunity I have back home and how lucky we really are. I became very grateful those few weeks and my mind raced at night thinking about what I wanted to do for others with these bracelets, what they would mean.  I got home and finished piecing the last parts of the puzzle together, and in November 2012 on Black Friday, launched the Limitless Collection! 

What are some obstacles you've faced while getting your business started? How did you overcome them?
At first, I created Fierce Forward as a mantra for myself and wanted to help others so I created a space to share the things that inspired me on my fitness and health journey.  The first three years, I worked at it and it was and will always be my passion, so it came naturally.  As soon as my community began growing above 5,000 Fighters, people were asking for hats and shirts, so I delivered!  I realized that I had a faithful community of women and men who were LIVING this Fierce Forward Lifestyle I was projecting and teaching them about.  I realized then that this is more than just a "page," that this is a lifestyle and a brand and it has meaning to others.  It's interesting to look back on something you've built because at the time I was building it, I had no idea it was under construction to become this beautiful creation and way of living!!  I just was following my heart. My mind never stops moving forward....I'm always in tune with my inner voices and dreams.  With growing a business and a brand comes a lot of trial and error, a lot of falls and rises and a lot of risk.  Sometimes I wonder if tomorrow everything I've worked for will go away.  I don't ever want it to because I've worked so hard at building this and love what I do; genuinely, love what I do!!!  But so that idea, that fear, is always there and I've spent a lot of mental energy working to combat that and turn it into fuel for my passion to continue carrying out my visions. I have grown in this respect and keep my "worst case scenario" thoughts in check and focus on everything positive that is in my life.  I know I have more work to do and no matter how many obstacles stand in my way or pop up week by week, I continue moving forward toward what I want.  

Can you give some advice to those who might be hesitant to take a risk, of any sort, in their own lives?  
Two words:  Fierce Forward.  I think before you choose to move forward, you have to really decide if there's passion behind your purpose.  Do you really want to live the life you envision?   Envision it and then you have to lean in, plunge forward and go to battle with your "hesitant" voices if you want something bad enough.  You will always have to fight for that which is exceptional and there is always risk in going to battle.  The good news is, you will not lose your life in this day and age going to battle; you will simply fall and then choose to remain down or get back up and continue your work moving forward.   To be a business owner, an entrepreneur, a fighter, a strong woman, you have to move yourself in new ways every day.   Falling, standing up, breaking then learning how to bend and rebuild are all a part of the journey of something bigger in your life.  Above all, be passionate for what you give to the world. 

Do you have a favorite motivational quote/book/blog/movie that inspires you?
I always find myself returning to A.C. Ping's books: Be, Do, Faith.  They are transformational and they will always bring me back to my purpose.  

How can people reach you? 
fierceforward@live.com   www.fierceforwardforlife.com   or my Facebook page I'm very active on with healthy recipes, motivational ideas to stay passionate about moving forward:  facebook.com/fierceforward

By Kristen Adamson

Since I started blogging and capturing my journey online, I’ve met some pretty amazing people. Granted, I haven’t met any of them in person yet, but I can tell they are incredible! I just love how they deliver messages, encourage others and write so openly and honestly about their passions, fears and challenges.

One of the truly inspiring women that I’ve “e-met” over the years is none other than Anna Sward. You may not know her by her full name (she doesn’t give herself enough credit if you ask me!), but you probably know her by her recipes – especially if you’re into weight training and/or bodybuilding. We’re talking about the legendary PROTEIN POW(d)ER Chef!

To be quite honest with you, I don’t even remember how I stumbled upon her Facebook Page and Blog, but I was flippin’ ecstatic when I did. Anna is one of the kindest, bubbly, smartest (hello PhD!) and most-successful bloggers I’ve ever seen! She’s got over 31,000 Facebook Fans, a crazy delicious Pintrest page (you have to see it!) and she’s a regular columnist now for Muscle & Fitness Magazine and Bodybuilding.com - two of the biggest names in the industry!

If you don’t know her, this genius-of-a-lady develops mouth-watering, high-protein recipes that are out of this world unique! Between her amazing food-photography (yup...food porn!), her cartoon drawings and her brilliant use of protein powders to create everything from cakes to pizzas to sandwiches, it was hard not to get all starry-eyed when I found her online. In my mind, I yelled “JACKPOT!”

Well, I’m super excited to let you know that Anna granted me an online interview to pick her brain about her countless successes! Between the launch of her recent cookbook and her continuing cooking classes in the UK, I’m surprised she even had the time to answer me! So I felt super special when she responded.

Why did you decide to start Protein Pow(d)er?
I started proteinpow.com when I was still doing my PhD (I've since graduated!) The blog was a hobby really, a way for me to release some creative energy while writing up my thesis which was heavy in sociolinguistics and cultural theory. I felt like I needed something totally different to take my mind off Foucault so I turned to food. I thought my protein cooking would be really fun to blog about because everyone I know has always been intrigued by my 'unique' way of cooking and my experiments in the kitchen, so that's how it was born. 

It wasn't until last year though that I turned Protein Pow into a business and started really building it into something bigger. I now work full-time doing what I love! So I feel incredibly fortunate, even though it's kind of odd to be working in food after doing both a Masters and PhD in the humanities.

I mean, they understood my drive because they know how crazy and motivated I am by Protein Pow but a lot of people didn't really think it was the wisest of ideas. Just in the sense that I have the credentials to get a university job teaching and/or doing research. But I just held on to this dream - to this vision of how far I can take it, all the while fully aware that when you LOVE something, when you have a PASSION for what you do, you work hard and you get better and better and better until KAPOW! You're in the stars, reaching for the moon :-)

Can you give some advice to those who might be hesitant to take a risk in their own lives?
It probably sounds cliche but I'd say to people to chase their dreams and to do it without fear. I mean, fear is unavoidable - it's a quintessential side of risk taking, but a lot of people are scared to take a risk and later regret that they never took a single step in the direction their heart was always pounding towards.

I'm an ardent believer in the quote that says that. "When you choose a job you love, you never have to work a day in your life." OK, you DO have to work - you have to work HARD and sometimes you get battered by trial and error, by things that don't go like you wished, or risks that backfire and get you down. But, the rewards you reap at the end of each day are invaluable and you walk every day knowing that you’re giving it your all and you’re pushing as hard as you can and you're one step closer to where you envisioned yourself one day being.

To be honest though, it's not really quotes/books/movies that inspire me the most, it's people. It's people who've given their all; who've loved with all their hearts and fought with all their spirit. People who've overcome challenges and even those who've faltered. People who dedicate their time - their lives - to make the lives of others a little bit (or a whole lot!) better. 

How can people reach you? 
Email at proteinpowdr@gmail.com or message me at facebook.com/proteinpow