Your Mini No-BS Guide to Strong Basics
If we had two hours on a plane together, this is what I'd teach you
Hi! It’s your fav Deaf personal trainer, Anne, with a twist. I strip fitness down to its bare essentials, minus the noise (get it?). Think of me as your BS-detector, fun-injector, and clarity-creator. I serve up fitness & coaching smarts, sprinkled with a dash of 'what the hell, let's try it' attitude. Stay for some fitness-y feel-y goodness that'll make you wonder why getting fit was ever complicated in the first place.
Picture this: There I was, flying to Chicago, writing this for you and I had full intention of finishing it from the hotel….when the smell of Garrett's popcorn at check-in derailed my writing plans.
Fast forward to me spending nights in a cloud-like hotel bed, scrolling DoorDash only to land on Molly's Cupcakes. Every. Single. Time.
Four nights away. One workout. And you know what? That's perfectly fine.
Not because I needed to "earn" those cupcakes. I worked out because:
It shakes out the emotion goblins
Cranks up the mood dial
Keeps the digestion happy
Maintains momentum
And yeah, it just feels good
Which got me thinking: If we were seat mates on this flight, here's the no-BS fitness wisdom you need to know:
The Holy Grail of Movement Patterns
Every solid workout program boils down to these fundamental patterns:
Squat/Lunge
Squat 4 life. These aren't just gym exercises – they're how get up from anything, pick up a pretty rock you saw in Iceland (goals). Your legs contain the biggest muscles in your body, too and your engine. Work them and everything else levels up.
Hinge
Your secret weapon for a bulletproof body (and happy back). Think deadlifts and their cousins. Any time you bend over to pick something up, the hinge helps.
Push (Vertical or horizontal - dealer's choice)
Pick your angle – straight ahead like a push-up, or overhead like you're putting your carry-on in the bin without fear. These moves build that pressing strength that makes everyday life feel like you've got superpowers.
Pull (Vertical or horizontal)
The antidote to desk life! You literally build wings here. Balance out all that computer-hunching time with these pulls.
Carry and Core
Because life happens standing up! These movements keep you moving through life safe and like a boss.
The fancy stuff you see on Instagram?
They're the sprinkles on top. But the fundamental patterns? They’re your whole damn cake.
Master these, and you've got the keys to the kingdom of feeling good and doing... well, pretty much anything life throws at you.
You consistently do these patterns, over and over, add range of motion, add load, and get better at it. This is longevity and function.
Say it with me: I will squat, pull, push, hinge, carry….
Ok, emphasis made. :)
Here is a quick chart I put together in my Apple notes with examples for each pattern:
(This is just the tippity tip of the surface).
When I'm traveling and can only squeeze in one session? I hit each category once. That's exactly what I did in Chicago:
One move from each pattern
4 rounds
6-10 reps each
Intensity level: "pretty damn tough"
Time to completion: Less than an hour, just in time to dive into a pan deep pizza.
Want to try? I posted the exact workout I did in Chicago.
Fitness-y Feel-y Good Things I’m Loving:
CREATINE ALERT (again): Two months in (for the 2nd time) with Ascent Creatine - on sale now! - and I'm seeing:
Faster recovery & consistent alertness
More RAWR in my lifts
Maybe even some extra muscle definition? (Pro tip: It's especially clutch for women in or approaching perimenopause!)
Exercise to try: Bear Hug Carries into Shoulder Throw Overs: Want to feel like an hero? This move hits everything - posterior chain, core, squat mobility, and power. It's basically a full-body high-five. Watch it in action.
Book: Tried Court of Thorns & Roses (sorry, dog park lady who convinced me to buy it), but Matt Haig's "The Life Impossible" has me now.
Your homework: Trade 10 mins of doom-scrolling for reading time. Your sleep will thank you. (Book: The Life Impossible)
Athleisure: This Alo set captured my heart earlier this year for travel and everyday things. If you don’t need this, this might make a sweet gift. I'm fighting the urge to grab the celestial blue because LOOK AT IT. Perfect for those "I want to work out but also want to be wrapped in a blanket" days. 🙈🙉
Coaching corner: New favorite kettlebell swing cue - imagine there's a laser beam at the bottom of your KB, aiming forward at the top of every swing. You’ll cure your accidental front raises!
Another cue for getting tension in the lats (the muscle stuff under your armpits & back): Pretend you’re breaking a wooden pole over your knee. Flex arms downward like beast. Watch below for an example:
Sweet! Love you for reading.
P.S. During election season chaos, remember you can control a few fitness-y feely good things: Pick up weights (try the template, or perhaps something that feels… cathartic), keep your meals consistent, choose a book over election news. You gotta take care of yourself.
P.P.S. The Failure Ball was EPIC! I might have flexed and showed the audience my back wings during my speech? Couldn't help it – the moment demanded it! Stay tuned for the speech in writing and some wicked, vulnerable truth bombs. (Paid subscriber content coming soon! Thank you to everyone who's already pledged!)
HEAR ANNE OUT
🛗 Scared of elevators | Prefers the stairs anyway…
🧏♀️ So Deaf that I couldn’t hear a 200 lb barbell drop
💪 Once worked for Marvel | Now makes people feel like superheroes
💦 Believes sweat is the great equalizer
🎧 Rocks out to silent playlists in the gym
🏋️♀️ Votes Bulgarian Squat as best move of all time
💪 Will always accept a pull-up challenge
🥛 Oreo Connoisseur
🐦 Terrible but enthusiastic bird watcher
☕️ Day must start with coffee & 47 minutes of sunlight
📺 Watches Seinfeld every other day
🏡 Professional last-minute traveler
🏄♀️ Wannabe surfer | 1x American Ninja Warrior