Category: Workouts
Muscle-building hard truths… Are any of these news to you? If you want to TONE UP = BUILD MUSCLE If you want to GET LEAN = BUILD MUSCLE If you want to SLIM DOWN = BUILD MUSCLE If you want to LOSE WEIGHT = BUILD MUSCLE If may seem counterintuitive, but to lose weight, you need to build (or maintain) muscle. But you can’t do this if you are……
Join the Dirty 30 Challenge FREE 5-DAY FITNESS CHALLENGE WITH QUICK AND DIRTY WORKOUTS September 7-11th, 2021 A free 5-day momentum-building fitness challenge to help you get consistent with your workouts! The goal is to regain control of your health after a busy summer and help you build momentum by prioritizing your workouts in 30 minutes or less per day. No gym required! Just complete 4 workouts in 5 days and you’ll be entered to win some great…
I haven’t always looked like the photo on the right, which was taken just a couple of weeks ago. Let’s just say, the start of 2020 was rough for me. I struggled with my weight in 2020. I went through a really stressful time that included writing a macro cookbook, coaching 1:1 clients, studying for the FDN certification, and spending hours on the treadmill. The combination of these stressors took a serious toll on my…
Does more exercise automatically equals better results? Nope, not true. I learned this the hard way. Just last week, I recorded a podcast episode about my experience with overtraining and how it affected my hormones, thyroid, and weight loss efforts. Well, *technically*, I GAINED weight by doing too much high-intensity exercise during a really stressful time in my life. LISTEN HERE. In a separate episode, I talk about my current fitness routine (as well as…
In this episode, I share a personal story as well as some advice for making strength training more fun! LISTEN HERE Ok, strength training *can be* boring. There, I said it. If you find it monotonous, it’s time to think about things differently. Does this sound familiar? When you first started strength training, your goals was to get into strength training… learn how to do, feel confident in your…
Strength training *can be* boring. There, I said it. If you find it monotonous, it’s time to think about things differently. Does this sound familiar? When you first started strength training, your goals was to get into strength training… learn how to do, feel confident in your abilities, and see results. You’ve likely achieved those goals, so that’s probably why it doesn’t seem as exciting now, which…
“But those heavy weights will make me look like a man!” I mean, seriously? It’s 2020. Are we STILL having this conversation? I honestly can’t believe we’re still worried about looking like a man by lifting a few dumbbells. That’s so 1998. I mean, beyond the obvious benefits of increased muscle and a leaner-looking physique, strength training has so many incredible benefits… and no, it won’t leave you looking like a man! Women…
Let’s say you’re trying to gain lean muscle… in other words, look like you actually workout. Well, without the proper nutrition, gaining muscle will be very difficult. ⠀ You’ll likely need to eat more calories than usual and actually (gasp!) gain a little scale weight in order to achieve that goal. By eating more calories while focusing on a strength training regimen, you’ll increase your lean body mass and increase your metabolism, ultimately changing…
A scary thing happens when you switch from a cardio-based workout routine to a strength training-based one.⠀ ⠀ You (usually) gain weight.⠀ ⠀ Terrifying, right?!? ⠀ As your body adjusts to the new routine and muscles are being activated in ways they never have before, you’ll likely see an increase on the scale. You might see an increase of 3-5 (maybe more) pounds.⠀ The good news is that, even though the scale is going up,…
Disruption is the enemy of good habits and good intentions. And if there’s one word to sum up what the Covid-19 crisis has done to everyday life, it’s disruption. This is the time you might need your fitness routine the most, both to keep your immune system strong and to stay sane. If the gym is closed, and you’re under a stay-at-home order, no problem. Here are 6 tips for taking your workout into your…
Stuck at home? Here are two great ways to maintain your fitness without a gym. How to maintain fitness without a gym 1. DITCH THE ALL OR NOTHING APPROACH Yea, the gyms are closed. It sucks. Maybe it’s even too cold to go outside or your kids are home. So. What. It is what it is. What are you going to do about it? Accept and adjust. Maybe you can’t hit the weight rack…
One of my friends—she just happens to be my fittest friend—recently asked me for some workout motivation. She started a new job, so her workout routine changed from a group/class setting to working out mostly on her own. She’s usually the one who motivates ME, but I know how it goes. Life changes. Priorities change (i.e. babies). Hell, sometimes you just lose your fitness spark. I absolutely love exercise, and I’ve found myself there a number of…
Many of the women who come to me for one-on-one nutrition and group coaching come to me with hormonal imbalances. Many of these imbalances are a result of overtraining. They’ve adopted the ‘all or nothing’ approach to their nutrition and fitness, which has left their hormones wrecked and in much need of repair and rejuvenation. What is Overtraining Syndrome? Overtraining and overtraining syndrome is a real thing, and it’s not reserved for professional or extreme…
After pouring my blood, (literal) sweat, and tears into this program for the last 3+ months, I’m excited to FINALLY announce that registration for StrongMadeSimple is NOW OPEN! StrongMadeSimple is an intermediate-to-advanced, dumbbell-ONLY at-home training program that includes 24 full-length workouts, all 30-40 minutes in length, and designed to increase strength, definition, and lean lines. This comprehensive 4-days-a-week program is totally do-able for busy women, who want to look like they actually work out, but…
I admit it. Sometimes I struggle to keep my priorities straight.⠀ ⠀ Especially when I’m short on time or low on energy. Between being a wife, a mom, a coach, and a blogger, my days get pretty hectic!⠀ ⠀ I try to get to the gym on most days. I really do! But sometimes, I just can’t. And I don’t want to make excuses. ⠀ ⠀ On those days I’ll usually just workout at home….
