Avery Strong Fitness

Kathryn Avery is a Certified Personal Trainer through the National Academy of Sports Medicine. Offers one on one, group, and life coaching

Operating as usual

11/03/2020

Whenever you make a declaration that is different than the results you’re getting in your life.... there might be a belief system or pain getting in the way.
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Do you declare your health is important but don’t make time for exercise? Here’s some more.
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Saying your marriage is important but not going to couples counseling.
You say friendships are important but don’t make time for them.
Declaring being a good parent is important but criticize your kiddos and try to change who they are.
Saying you want a romantic partner but won’t go on dates.
Declaring spirituality is important but you harbor grudges, lose your temper, try to control others, etc.
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What pain is holding you back from actually being the person you profess to be? What old belief about yourself or the world do you need to get rid of?
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The common offenders? Most of the time it’s feelings of unworthiness. Or worrying what others think of you. Or perhaps you’re letting your ego and pride get in the way. Or maybe running from childhood wounds.
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Sometimes we are scared to feel. To let go. To allow. To accept. To push past our comfort zones. To demand a little bit better from ourselves.
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Next time you find yourself telling others what’s important to you, check in and see if your life reflects what you declare. And if it doesn’t? Get to work.
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#resultsdontlie #keeppressing #growthmindset🌱 #yougotthisgirl #whatdoyouwant #gritty #oldtapes #newyou #fearlessmotivation #grittyaf #showup #fearisaliar #selfworth #fearisanillusion #keepgoingon #stoptheinsanity #getoutofyourownway #lifeisshortliveit #lifecoach #evolveorrepeat #resiliencecoach #lifecoachingforwomen #digin #shinebrighter #theworldneedsyou #humanconnections #lifesjourney #bemoreyou #courageouswomen

07/28/2020

Deadlifts. We meet again

Just another battle w the bar. 185lbs 2x4. Before that was a bunch of other reps at lighter weight growing increasingly heavier. I know it’s not pretty or perfect. That’s the the point at all. The effort required and strength gained is.
Funny thing.. , I came into the gym unmotivated and not feeling strong. Ha! Another example of needing smart feet. The brain will follow.

06/04/2020

If u look good while working out you may not really be working out. 😅 But listen, thats not for everyone. You don’t have to kill yourself in a gym to reap rewards of a daily sweat.
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15 min of true movement a day. That’s all it takes to change your mindset. It can be a walk around the block, yoga, cross fit, YouTube videos. Doesn’t matter.
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Not my anecdotal opinion. It’s a fact. Positive psychology. 15 mins a day can and will change the way you view your experiences.
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Do you resist the easiest answers to improve your mental health and well being? Funny how we seem to avoid the simplest of things.
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I’m looking at myself here too folks. Do the small simple things. It pays off.
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#smallstepsbigchanges #dailyhabits #sweatismedicine #strongisnotasize #15minuteworkout #sweatheals #lifecoachingforwomen #keepmoving

[04/09/20]   My version of Do a Handstand and Put on a Shirt Challenge. Sound on if you want to hear me swearing, grunting and laughing at myself.
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Turned on the video and shot my first attempt. Obviously I need to work on my handstands! Legs all over the place. Not great looking.
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But hey... this doesn’t have to be perfect to post or to feel proud. I’ve never done anything remotely like this before and I’m happy w my first attempt.
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Guess what? You don’t have to be perfect either. Just show up. And keep showing up. Try new things!
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Challenge yourself. Because if you keep doing the same things the same things will keep happening to you. I’m not interested in that.
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PS. Is using your teeth cheating?

02/16/2020

“If someone does not want me it’s not the end of the world.
But if I don’t want me, the world is nothing but endings.” ~Nayyirah Waheed~
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Happy Valentines Day all you lover bunnies! I love seeing everyone’s expression of love for their partners. Keep it up and express that sh*^ every damn day.
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But here’s the deal. No relationship can make someone whole. No friendship, no parent/child bond, and certainly no romantic partnership.
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The most important relationship we have is the one with ourselves. And that relationship needs nurturing just like any other.
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When is the last time you checked in w yourself? The last time you celebrated yourself and your accomplishments. The last time you honored your strong body and mind? If it’s been a while... might want to get on that.
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Cheers to everyone building and nurturing relationships with themselves! Because if you want you and you choose yourself.. that is the secret to having the 🌎. And nothing can take that from you.

01/25/2020

The Army has changed its physical fitness tests. Gone are the days of just push-ups, sit-ups, and a two mile run.
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When a client challenges you to the Army’s version of a knee tuck you have to respond.
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I got 3. I believe an infantry man has to do 5. I’ll do 5 by next week. 💁🏼‍♀️

12/05/2019

Fitness is like life. A daily choice. So is love.

10/21/2019

Things I do perfectly.
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I drink water. I always get in over 100oz a day. Hydration is where the basic building block of physical and mental health starts. It's the first thing I talk about w my clients. Without it, nothing else works quite as well.
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Things I don't do perfectly... just about everything!
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This last week I ate like an as***le and I haven't worked out once. Yes I've been sick but I still get down on myself about it.
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I have struggled in my romantic relationships w avoidant attachment that can quickly turn into anxious attachment. I work on my still somewhat existing co dependent behaviors, my communication skills, and the urge to not become defensive and tell someone to eff off. 😯
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I also battle w laziness. I'm constantly trying to be better at time management and forcing myself to sit down and write.... because it makes me happy to create. Even if no one reads it.
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Just because I am a Certified Life Coach and Personal Trainer doesn't mean I'm not human. It doesn't mean I'm perfect and have all the answers. I am just the lucky one who gets to help you uncover what's keeping you stuck. I am a guide.
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I believe we all have the answers inside. It helps to have a third party to witness grief and shame and the feeling of being "stuck" and to help give clarification. I have hired trainers, therapists, and coaches and each have shaped my world for the better. Money well spent!
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I'll tell you another thing I'm good at. I know I don't know it all. I'm willing to consider and even take on other points of views. I am constantly studying and learning. Oh, and I also like to have fun and laugh. Lots!
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PS. Stay away from therapists or life coaches that act like they're perfect and don't work together with you. It's about collaboration and becoming a team! Not for you to feel like someone is looking down their nose at you.
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Also, don't pedestal your coaches, therapists, and trainers. They're human.
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#perfectisoverrated #toneitup #getinthearena #moreme #flexonthem #showup #stayopen #embracechange #evolveordissolve #newexperiences #authenticaf #mombod #grit #strength #moreme #rawr 🐯 #raiseyourvibration #becomesomethingdifferent .
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📸 @sspro_melissad

10/01/2019

Another post from my Instagram where I'm much more active. 👇 @kathafit is where to find me if you have IG!
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When you are sure of yourself other humans who are not sure of themselves are offended by your sureness.
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I'm not sure where I read that or if I got it right but you get the gist.
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I wanted to build a muscular body. So I did. Some people didn't like it. They said, "You look too manly. Gross!"
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At the age of 40 I decided I wanted a breast augmentation. So I got one. Some people didn't like it. They said, "How could you?! I thought you didn't buy into society's definition of beauty?"
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I wanted to reduce my muscle size and do more cardio. So I did. Some people didn't like it and said, "I liked you better with bigger muscles."
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I found someone I wanted to be in relationship with. So I dove in. Some people didn't like it. They said, "But I thought you were a strong independent woman who didn't need anyone?"
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I decided to dig in deep, spend the money and get my Life Coach certification. So I did. Some people didn't/don't like it. They say, "Why don't you stick to what you know best? You work out for a living. Stay in your lane."
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I decided to leave the religion I was raised in and speak out against its troublesome practices. So I did/do. Some people don't like it. They say, "You should keep your mouth shut. You're hurting and offending people. And you're embarrassing others."
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The point is. People change. People evolve. To stay the same Kathryn from 10 years ago or even 10 months ago would crush my spirit. My hope is, that for the rest of my life I keep changing, learning, growing, and expanding. And I want to surround myself with people who do the same.
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And guess what? All those people with their opinions on what's best for me.. or what they think of me? I'm ok with it. It's not really my business anyway.
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#toneitup #getinthearena #flexonthem #stayopen #dontfencemein #showup #embracechange #newexperiences #authenticaf #moreme #grit #rawr 🐯

04/09/2019

Taken from my Instagram. @kathafit
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Third set. Almost done but I decided to do another rep. I'm stronger today at 42 than I was at 41. It's pretty amazing. Thrilling actually.
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What false belief do you have about yourself? What's stories have you told yourself that limit you?
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I'm excited to start Life Coaching! I believe in the value of everyone's stories. I believe through resilience, grit, and courage we can live full and joyous lives. We all have so much to offer yet sometimes we play small. We wait too long, we don't speak up, we say, "I could never do that."
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Guess what? I know my form isn't perfect here. I know I almost fell over on rep 1. But I'm still sharing. It doesn't have to be perfect. Besides, perfection is overrated and boring. There is value and beauty in the struggle. Show up. Be seen. Share your story.
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PS. Speaking of which, sorry the video quality is so bad! 😩

04/09/2019

Another false belief disappeared today through experience. Deadlifts at 185 lbs. Never ever in my life have I done that much weight. And never would I have attempted it after already squatting heavy, but my son was there and I had to show off. 😄.
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And one day maybe I'll learn how to get better quality videos.

03/29/2019

I posted this on Instagram a few days ago.

Something I've learned recently.
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If you want to dissolve a false belief, create a new experience.
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I didn't think I could squat 155lbs w out my old gym partner's encouragement. I lacked the confidence. While this may not be a lot of weight to some, it is for me. I had only squatted this much w gym partner as a spotter. Never before last year and definitely never alone.
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False belief. 👉 Can't squat the weight alone.
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New Experience. 👉 Just try it. Maybe I can.
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So I did. I was tired of the old tape playing in my head. Started to make me the right kind of angry. Warmed up to it for two weeks. Then put the weight on and squatted the damn thing. 4x5 which is one more set than I had done before w partner.
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New Experience now cancels out false belief. I can prove the distorted thinking wrong w real evidence.
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What's your false belief? That you can't be and express yourself? That you can't walk into a gym because you're too out of shape? That you're a horrible public speaker? That you can't write? That your unlovable? That your story isn't valuable?
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Try a New Experience. Prove yourself and those crappy old limiting beliefs wrong. Little by little you will see. You are not your thoughts. You are your experiences.
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#actions #experiencesomethingnew

03/17/2019

Long time no post! I've been busy posting and microblogging on my Instagram page. Here's my latest.

Society: be yourself.

Society: no. not like that.

Society says to play small. Don't be too loud. Stay in your old box. You're not allowed to change or evolve. Don't ruffle any feathers. Society (this could include family and friends) says if you show your body then you're not intelligent/spiritual/humble.
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Can a woman have value and show her body? If she posts a pic of her physique is she trying to get attention based on outward appearances alone? These are questions that are commonly asked of me. Questions I've struggled w myself. What about my kiddos, my family, etc?
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I say do your damn thing. Why does it bother people to see a pic of a girl flexing? Or a pic of a girl in a bikini w an inspirational quote? Why the annoyance or even outrage?
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I've always felt other's reactions say more about them and their programming/ social conditioning and how they feel about their role in the world than it does about the actual pic itself.
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Working out is who I am. It's how I make my living. My body is a reflection of that. It's a reflection of how I feel about myself. I am worth the time and effort it takes to stay strong. Exercise reminds me of my strength to overcome harmful thought patterns, distorted thinking, and limiting beliefs.
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I'm grappling w the thoughts of will people take me seriously as a life coach if I have too many flex or sexy pics? I'd like to think so. Time will tell.
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In the meantime I'm going to keep being myself. I will practice authenticity. I'm going to believe it will attract those that are meant for me and meant to be helped by me. And... I'm gonna post all the pics. 😉
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05/08/2017

#motivationalmonday
Progress pics from Jan-April. This awesome working, single momma to three has lost 36 pounds and over 20 inches. How? By doing things differently than she has done before. She had lost weight previously in the years before to always have the weight creep back up plus some. She used to starve herself and do hours of cardio a day to lose the weight. Even to the point of having her hair fall out and feeling lethargic daily. That's no way to live people! Now she is learning how to lift weights and build muscle thereby speeding up her metabolism. And learning how to eat! No starving or being hungry here! Has she been perfect? No. But she has remained consistent and had more good days than bad. I can't wait for her next set of progress pics. Boom! 💪

11/13/2016

Upworthy

Just in case anyone thought they were too old to start again. Or too old to matter. Or too old to make a difference. Or too old to get healthy. We all have so much power within us. This video inspires me.

https://www.facebook.com/Upworthy/videos/1432430036797850/

This man — a runway model at 80 years old — is challenging our perception of what it means to be a senior citizen. (via Redstart Media 水鶇媒體)

10/25/2016

I have an awesome client from Japan who has frequent house guests. She loves to bring them to her training sessions. As a result I get to train many lovely ladies from Japan who have never set foot in a gym and who do not speak English. That's ok. I'm good with body language. #sweatisbilingual #coachwithasmile #notranslationneeded #buildingstrongwomen #averybody

10/07/2016

Check out this 72 yr old superstar! His first real deadlift. When we started in Jan he had absolutely no flexibility in his spine or hips and had a hard time w basic lifts. He's been working hard 3 days a week and look at him now! His goal is to deadlift 100lbs. I think we're going to get there soon. David is a special client. He had a stroke 6 yrs ago and had to relearn how to walk and other basic motor skills. When we met his right leg was withered and purple and his foot and toes were numb. His leg looks great now and his foot has feeling! Bones and bodies get stronger when you put a load on them no matter at what age. He has surpassed his doctors expectations. It's amazing what pushing yourself beyond what you think you're capable of will do. His biggest complaint in life now is he had to buy smaller belts and his dress shirts are too tight in his shoulders and back and too loose in the waist! 💪🏽

10/04/2016

#tuesdaytransformation. This is what 3 months of trying something different looks like. This almost 47 yr old working mother of two was miserable. You can see it in her face. She was doing way too much cardio, restricting food only to binge after work, and getting more and more frustrated as time went on. After only 3 months she has lost 5% Body Fat and 10 lbs of Body Fat Mass! The actual scale hasn't changed too drastically because she didn't have to lose that much weight. We have just changed her body composition. How? Through heavy weight training, smart cardio, and increasing her calories. She has paid exact attention to her macronutrient goals since day one. I'm so proud of her! Her marriage has improved, she's happier, has way more energy, and everywhere she goes people are asking what's her secret. Boom! 💪🏽

09/29/2016

Woke up this morning to a review that made me cry. Sometimes the Universe knows just what you need. This review is from a 46 yr old mother who was on the never ending cycle of doubts, shame, endless cardio, depriving herself and ultimately binging. I have doubts and insecurities just like everyone. Sometimes it's easy for me to remember the negative and focus only on that. Or to remember the mean things people you have loved say or do. It is truly my honor to help build people up and help them find strength they didn't know they had and stop the shame and blame cycle of life. To help them find drive and motivation and self love. Life is about being who you're supposed to become. In many ways I feel like everything I've been through is for me to help others. We're all in this together!

Videos (show all)

Deadlifts. We meet again
The Army has changed its physical fitness tests.  Gone are the days of just push-ups, sit-ups, and a two mile run..When ...
Taken from my Instagram. @kathafit .Third set. Almost done but I decided to do another rep.  I'm stronger today at 42 th...
Another false belief disappeared today through experience.  Deadlifts at 185 lbs. Never ever in my life have I done that...
I posted this on Instagram a few days ago. Something I've learned recently..If you want to dissolve a false belief, crea...
Check out this 72 yr old superstar! His first real deadlift. When we started in Jan he had absolutely no flexibility in ...
If you're going to preach it you better do it!  If I only worked out when I felt like it then it probably wouldn't reall...
#transformationthursday. Got to give a spotlight to my client Pamela. What a journey she has been on! Top picture is fro...
A new workout for you guys! This guy was making my son and I laugh so hard! He was being a gentleman and went to retriev...
My beautiful client Natalie repeating my Mantra.  "If you look pretty while you're lifting, you're not lifting heavy eno...
One of my rad clients getting it in. She was smoked and sweaty. But guess what? She went back home to her family feeling...
#motivationmonday 3 years ago I could not do ab roll outs. For whatever reason I just figured it wasn't possible after 2...

Location

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600 N Steelhead Way
Boise, ID
83704
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