Tuesday, January 31, 2017

Exercise Moves To Avoid Foot Pain


Health.com says that there are exercises high-heel lovers should do in order to prevent pain. We know that anyone who likes to wear 3-4 inches of high heels to work would soon experience foot pain. That’s why we want to let you know ladies, there’s a solution for this.

These were recommended by a podiatrist.  Add these to your routine so you won’t have to experience that uncomfortable and uneasy side effects of high heels.

3 Exercises High Heel Lovers Should Do to Avoid Foot Pain

Anyone who’s ever squeezed into a pair of sky-high shoes knows heels can be hell on your feet. But the problems may not stop there. Wearing heels regularly can also affect your leg muscles over time, says podiatrist Bobby Pourziaee, a Los Angeles-based foot and ankle surgeon and the founder of the Spa on Rodeo. Read more…

These are the ultimate exercises that you can do to stop foot injuries. You have to stop ignoring your feet. It will eventually make you pay the price. It’s just either pain or injury or both. There are moves to ease pain and avoid injury at the same time.

Here are the exercises to execute pre- or post-workout to enhance your flexibility in your lower extremities. These are pretty effective. Check it out: 

8 Exercises to Prevent Foot Injuries

Stand facing a wall. With heels down, slowly rotate the back knee from the 12 o’clock to 1 o’clock position; lean until you feel a gentle stretch in your upper calf. Hold 30 seconds; switch legs. To target your lower calf, bring your back foot in six inches, bend knees and repeat the stretch. Do after running. Read more…

Prevention.com says that these stretches can relieve your morning foot pain. Most of the time, we get really stiff in the morning. The soft tissue and joints in our feet are not active when we sleep so that’s the effect in the morning.   

This was thoroughly elaborated by Isaac Tabari, DPM, a podiatrist and founding director of NYC Podiatry Center of Excellence in New York City. In order to stop this from happening, you can do these basic moves for your lower extremities:

6 Stretches To Relieve Your Morning Foot Pain

If you hop out of bed with a spring in your step, good for you. But too many of us gingerly ease out of bed, wincing or hobbling through the first steps of the day. Read more…

Check out this video from Running Injury Free Revolution about the basic running Foot Pain Exercises:

The post Exercise Moves To Avoid Foot Pain appeared first on NUTRITION CLUB CANADA.

from The Nutrition Club http://thenutritionclub.blogspot.com/2017/01/exercise-moves-to-avoid-foot-pain.html

Day 20/360: Wolf Brigade Subversive Fitness

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40 Days of Clean Eating: Sweet Potato Miso Soup

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More Time Sitting Leads to Higher Depression and Obesity Risk

By moving around, you can reduce the risk of diabetes, obesity, and depression.

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Apparel for Athletes: Fast-Drying is King

Compression and wicking material makes all the difference when training.

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Prevention and Treatment of IT Band Syndrome

Unlike most overuse injuries, IT band syndrome can sideline even the most experienced runners.

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7 Best Core Exercises For Runners

Runners, like most athletes, are a particularly dedicated bunch who prioritize getting stronger and staying injury-free. Sure, sometimes they look at me and say, “You want me to do what?” — but they are usually up for anything in our training sessions, especially if it will help safeguard them against injury and allow them to enjoy their sport to their fullest capacity.

A common goal I see among many runners is the desire to improve core strength. Generally runners know they need core training, but they may not always understand why they need it or how best to include it in their programs.

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Top 3 Core Training Needs for Runners

At any given time, our muscles are performing one of two roles: moving bones or keeping bones in place. In the context of running, core training addresses three primary needs: pelvic stability, rotational stability, and hip extension. In this article I share what I’ve found to be the best core exercises to enhance a runner’s performance and reduce their susceptibility to injury.

1. Pelvic Stability

Think about your running stride. We talk about putting one foot in front of the other, but what’s really happening is that one leg moves forward while the other moves backwards. The pelvis makes this possible.

The pelvis is a large, bony mass in the middle of your body surrounded from above by your core muscles, and from below by your leg muscles. In order to run efficiently, these muscles need to work in unison. Thinking about the motion of the legs when running, consider what would happen if the leg swinging backwards pulled the pelvis along with it. Because the legs move from the bottom of the pelvis, an unstable pelvis would limit how well the forward leg can move, which would slow you down.

This pelvic instability can also contribute to low back pain for some due to the repetitive tilting of the pelvis with each stride, which can produce a hinging movement in one of the lumbar joints above the pelvis.

To run efficiently, you need to be able to stabilize your pelvis when you move your legs. My go-to exercise for helping runners develop pelvic stability is the dead bug.

Dead Bugs

Most people watch this exercise and think (or sometimes say), “Really? You’re asking me to do that? But it looks so easy!” If you habitually do not stabilize your pelvis when you move your legs, and if you do the exercise properly, this exercise will quickly jump to the top of your own personal “hardest easy-looking exercises” list. There are three levels of dead bugs that I use, starting with a simple hold in the dead bug position, as demonstrated in the video below.

The key to this exercise is maintaining your back position. Often people tell me how easy it is when they initially perform this exercise—until I put my fingers under their low back and have them do it again. Typically they allow their low back to lift off the floor until I cue them to maintain contact. That’s usually when I might hear an expletive followed by a comment about how hard it is. Note that it isn’t necessary to push your low back into the floor; you just need to maintain consistent contact.

Once you can do that version easily, you can progress to moving your limbs while holding the ball in place and maintaining the back position. For the first progression, move one limb at a time, and then progress to moving opposite arm and leg, as shown in the video below:

Single-Leg Lowering

Single-leg lowering is a similar exercise that also promotes pelvic stability. I use two variations of this movement. The first video shows the easier of the two, with one leg against a box (or wall). In the more challenging version, both legs are unsupported and the hands hold onto something (a box, push a wall, pull a band) as a means to help encourage core muscle engagement.

2. Core Stability

Looking at the running stride again, let’s now consider the arms, which are also moving back and forth, in the opposite direction of the legs. (Want to add a little amusement to your next run? Try adding in a few intervals where you force your arms to move in the same direction as your legs. It’s pretty much impossible to do without laughing, or at very least, cracking a smile!)

You may (or may not) be surprised to learn that pumping your arms helps to drive your legs, by transferring energy through the core. Because the arms move counter to the legs, the energy transfer occurs diagonally across the body, or rotationally. The arms move relative to the ribcage in a similar manner to how the legs move relative to the pelvis, so the rib cage essentially behaves as the “pelvis” of the upper body. Because the arms are positioned more laterally in relation to the ribcage than the legs are to the pelvis, the pumping of the arms can cause the rib cage to rotate from side to side. Like the pelvis, the spinal column is the bony attachment to the core, and most of the upper body and core muscles attach to the ribcage.

In order for this arm movement to help you run faster, your core muscles need to keep your ribcage neutral relative to your pelvis, otherwise your body is using that energy to rotate the ribcage instead of to propel you forward. Keeping the ribcage and pelvis from moving away from each other rotationally is called rotational stability.

While this explanation has focused on limiting rotation of the ribcage, some people also need to stabilize the pelvis against rotation. I noted earlier that the arms are at a more lateral position in relation to the rib cage whereas the legs are below the pelvis. In truth, the legs attach at the bottom and sides of the pelvis, although how far to the side varies greatly from person to person. Because the legs attach slightly to the side, there can be an element of rotational movement in the pelvis resulting from the leg movement in the running stride. How much pelvic rotation happens can also depend on the width of your hips. Luckily, most rotary core stability exercises do a good job of training the core to stabilize both the ribcage and the pelvis.

Like with pelvic stability, uncontrolled rotational ribcage and pelvic movement during running may also contribute to low back discomfort, giving runners another reason to spend time developing better rotary stability.

Bird Dogs

The bird dog is another exercise that tends to get labeled as a “hard easy-looking exercise.” It also deserves the “most often done poorly” label, in my opinion. Most people I train have done bird dogs at some point, but when asked to demonstrate, the overwhelming majority of them unknowingly perform it incorrectly.

The key to the bird dog exercise is to stabilize the core, yet most un-coached bird dogs I’ve seen have a lot of core movement. Where most people go wrong is in trying to move their arm and leg as far as they can. By focusing on the limb movement, they almost always rotate or arch their back in the process, failing to stabilize the core. The video below explains this and also provides regressions for anyone having a hard time performing this movement without arching or rotating.

Please don’t take the comments about poor bird dog form personally – I bring it up because I want to make sure it’s clear that the most important thing with this exercise is to have zero movement in the torso. When I coach clients through this movement, I prefer that they lift their arm and/or leg up only one inch and stay steady rather than lift it higher with movement in their back. Steady is the key!

Shoulder Taps

The shoulder tap is a great progression of the bird dog. This exercise starts in the plank position on your hands. Hold it for five seconds, and then lift one hand to tap the opposite shoulder without allowing any movement in the hips. If you’re unable do this without shifting the hips to one side or letting the hips rise, place your feet wider apart until you find a steadier starting position. I typically program five to 12 repetitions per side.

Cable Push+Pull

The cable push+pull is one of my and my clients’ favourite rotary core exercises (quite possibly because it has a ninja feel to it). When performing this exercise, imagine that you’re “punching” the person in front of you while “elbowing” the person behind you. As with other rotary core exercises, the key is to use the core muscles to prevent movement in the torso while moving the arms.

3. Hip Extension

Going back to the running stride, let’s consider the forward and backward leg movements. The technical term when talking about the leg moving backward is extension, and since the leg extends from the hip, it’s called hip extension. The primary muscle group involved in hip extension is the glutes. The hamstrings are also capable of hip extension but they aren’t as good at it as the glutes. The primary role of the hamstring is actually flexing (bending) the knee. Because the hamstrings aren’t as good at hip extension as the glutes, if they are tasked with doing it for too long, they tend to fatigue, at which point they might feel tight.

Any of you runners have hamstrings that always feel tight? Try this test: lie on your back on the ground with your arms on the floor, palms facing up. Keep both knees straight and all toes pointing toward the ceiling and lift one leg up as far as you can. If you can lift it so that it is perpendicular (or very close to perpendicular) with the floor, your tight hamstrings are not related to range of motion or flexibility, which means they feel tight for another reason. One possible reason is that you’re overusing them for hip extension instead of using your glutes for that.  In order to help keep the hamstrings happy and make sure the glutes are ready to extend the hips when needed, I make sure that my runners are doing some form of glute strengthening exercise.

There are two exercises I like to use to help strengthen my runners’ glutes, and I introduce them in the following order to ensure that they are capable of doing them properly.

Two-Leg Glute Bridge

I recommend starting with the two-leg glute bridge to ensure that you really are using the glutes and not the hamstrings or low back. Most people will be able to do a two-leg glute bridge. I typically program 10 repetitions of 10-second holds. If you feel it more in your low back than in your glutes, think about moving the entire torso together (rather than pulling up with the low back), and focus on contracting your glutes to raise your hips off the ground, even if that means you don’t lift your hips as high.

Once you can do that and consistently feel the exercise primarily in your glutes (you may also feel some work in the hamstrings and/or quads – that is fine as long as it is primarily glutes), proceed to the next variation, below.

Glute bridge (2 legs, 1 leg, 1 leg)

For this progression, hold the two-leg glute bridge as above for 15 seconds. Then lift one knee toward the ceiling, keeping your hips square. Hold for 15 seconds. Keeping your hips up, put that foot down and lift the other knee for another 15 seconds. Still keeping your hips up, put the other foot down, and repeat the whole process one or two more times.

The best ways to incorporate these exercises into your training program depends on how you’re currently training.

Depending on how you’ve structured your training program, you can perform these exercises during your warm-up before a run or a lifting session, or as active rest between strength training exercises, for example, dead bugs between sets of deadlifts. (If you’re a runner who’s not currently including lower body strength training in your overall program, I strongly urge you to do so. There’s a large body of research showing that strength training can improve your running economy and further reduce injury risk.)

Master these core exercises and you should find that your running improves and your body feels great!

Early bird price for the Women’s Strength & Empowerment Weekend ends soon! Save $200!

The Women’s Strength and Empowerment Weekend, powered by Girls Gone Strong, was designed to create a space for women to rise, teach, lead, learn, and connect with one another. Throughout the weekend you’ll hear from some of the most well-respected women in the world from every facet of the health and wellness industry, from PhDs to Registered Dietitians to top CrossFit athletes, and pre and postnatal fitness and body autonomy experts.

We have brought these women together atthis event to create a united voice to educate and inspire the Girls Gone Strong community, both fitness professionals and enthusiasts alike. Yes, women of ALL ages, shapes, sizes, races, and ability levels are invited.

You’ll be surrounded by a group of like-minded, strong women who are there to lift each other up, and help each other become the best version of themselves in a warm, welcoming, and inclusive environment.

You will leave the weekend feeling heard, loved, supported, and empowered and most importantly knowing that you have finally found your tribe.

Last year we sold out in just 26 hours, so if you're interested in attending, click the button above.

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The post 7 Best Core Exercises For Runners appeared first on Girls Gone Strong.

Monday, January 30, 2017

The One Metric You Need is "Hell, yes!"

Coaching is not about the sets, it’s not about the reps, and it’s not about the business bullshit—it’s about a relationship with the human being in front of you.

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Muscle Building Tire Workout: Intense Ways To Get Fit!


Men’s Fitness shares the tire workout that will absolutely do some wonders to your body. Just a bit of a warning: there will be flipping, hammering, pushing and jumping. If that tires you out, then this one’s not for you. But on the other hand, if that excites you, get cranking!

Every time you hit the gym, there are some moves and even equipment that make you feel like a superhero. Something about rugged gym gear and equipment just makes it even more enticing to work on. Practicing on a tire makes it possible for you to achieve more.

The Workout That Will Crush You

WHEN YOU WORK out, there are certain moves, routines, and pieces of equipment that make you feel invincible, downright rugged, and somewhat on par with Hollywood giants like Dwayne Johnson, Chris Hemsworth, and Joe Manganiello. Read more…

Muscle and Fitness discusses these three unique uses for the tractor tire. This one serves as a great conditioning tool. There are two popular moves: tire flip and sledgehammer smash. These are great body movements that require a high metabolic demand.

The simplest of all equipment: cost-effective. There are shops that offer these in affordable prices. Go to your local junk yard and get one.

To jumpstart your routine, check these three exercises that you can incorporate in your daily workout.

3 Unique Uses For The Tractor Tire

Get more mileage out of this working man’s training tool.

The benefits of keeping a nice, big tractor tire in your garage are twofold… Read more…

Live Strong tells us that this training isn’t just about tire flips and hammer slams. This workout lets you do a total-body workout. Try to check tractor tires in your local tire-recycling center. This single piece of equipment is going to be your efficient conditioning tool.

This can even be a substitute for a stability ball, weight bench and free weights. Once you have your tire, start executing these 14 exercises from Amen Iseghohi.

14 Muscle-Building Moves

Once you have your new training tool, check out these 14 muscle-building exercises from Amen Iseghohi, personal trainer and owner of Amenzone Fitness, which focus on functional strength, challenge your muscles in a new way and add variety to your strength-training routine. Read more…

Take a look at this video from Joe Daniels Swing This Kettlebell. This is an Intense [Full Body] Tire Workouts:

The post Muscle Building Tire Workout: Intense Ways To Get Fit! appeared first on NUTRITION CLUB CANADA.

from The Nutrition Club http://thenutritionclub.blogspot.com/2017/01/muscle-building-tire-workout-intense.html

Power Biscotti from Blissful Basil



“…I’ve finally learned to greet anxiety with gratitude, because it is not my enemy but my teacher. And it’s taught me one of the greatest lessons of all: When faced with a problem, you can choose to avoid it, you can walk around it, and you can pretend that it doesn’t exist, but you will repeatedly run into its pain until you open your heart to its purpose.” Ashley Melillo, Blissful Basil

It’s no secret I’m a quote fan (and I love to include one in each issue of In the Glow), but lately I’ve been looking to them more and more for inspiration. I don’t know if it’s the dreary, sunless winter days of late or simply the phase that I seem to be in, but I’m craving new perspectives, some external sources of wisdom to reframe my thought patterns. The above quote from Ashley really spoke to me, so I thought I’d share it with you today!

I’ve been talking a lot with friends lately about how labels—both those we are given and those we give ourselves—can hold us back. We all have them, don’t we? Ways of thinking about ourselves can become an invisible boundary (conscious or subconscious) we never attempt to grow beyond because we actually believe that we can’t. It’s when you tell yourself NOPE before even giving yourself a chance. It’s a self-imposed personal growth ceiling. It’s thinking, I’m too this, or not enough that. Or how about, I don’t have that skill set; I’m not that type of person. Before long, a single label can start to represent our whole selves, rather than just a PART of what makes us who we are (and who we are is pretty awesome, by the way).

I often use the anxiety label as a reason for why I can’t do something. But what if I viewed my struggles with anxiety as something that makes me stronger? Something that if talked about openly could lift me (and maybe others) up, and take away its power to hold me back? Having shame about something and burying it deep below the surface seems to only give it more leverage. Our struggles are what make us human and relatable and we shouldn’t be embarrassed by them, ya know?

Think about something you have long thought of as a personal disadvantage or weakness. Now, try to picture yourself taking small steps to overcome it, and imagine that feeling of personal strength that you’d get from doing so. It feels good, right? Scary too, perhaps, but good. It won’t be an overnight success story, but the fight will be worth it.


For many of you, the author of the lovely quote at the top of this post needs no introduction; Ashley, the author, photographer, and recipe creator of Blissful Basil, has been blogging for a little over 6 years now. Her quest for inner peace led her to discover the benefits of a plant-based lifestyle, and she never looked back. The quote is an excerpt from the introduction of her beautiful new cookbook, Blissful Basil. Just like on her blog, Ashley’s voice and vulnerability are so beautifully intertwined throughout this book. Her passion for creating feel-good recipes just leaps from the pages, and I think it’ll inspire you, too.

A few recipes you’ll find within these pages are: Simple Sweet Potato Cinnamon Rolls with Maple Glaze, Roasted Cauliflower Salad with Tahini-Cilantro Vinaigrette, Sloppy Shiitakes with Tangy Rainbow Slaw, and Baked Yellow Split Pea Burgers with Tzatziki Sauce. I’m thrilled to share Ashley’s Power Biscotti recipe with you today. (Many of you asked for this recipe when Ashley did an OSG Instagram Takeover last year, so it’s coming full circle!) Made with a base of ground sunflower seeds (grain-free biscotti, what!?) and very lightly sweetened with maple syrup, it’s about as healthy as biscotti gets. Upon first bite, I wasn’t too sure about the subtle flavour, but as my taste buds adjusted for the reduced sweetness (compared to traditional biscotti) I came to love this healthified version and found myself reaching for it non-stop.



Power Biscotti

Vegan, gluten-free, grain-free, nut-free, refined sugar-free, soy-free

These crunchy snacks were specially designed to be nutrient-rich down to their last grain-free bite. Rather than grain-based flour, these biscotti are made with homemade sunflower seed flour. Dried fruit, pepitas, and cacao nibs are folded in to offer pops of texture, while pure maple syrup provides subtle sweetness. These biscotti make a fantastic energizing snack or breakfast that you can grab on your way out the door. Don't forget to decrease the oven temperature to 275°F (135°C) after the first bake time or you'll risk burning the biscotti during the second and third baking rounds. Shared from Blissful Basil by arrangement with BenBella Books. Copyright © 2016, Ashley Melillo. The recipe below is lightly edited to reflect my own testing process.

12 to 14 biscotti
Prep Time
15 Minutes
Cook time
55 Minutes
Total Time
1 Hour, 10 Minutes


  • 1 tablespoon (7 g) ground flaxseed
  • 2 tablespoons (30 mL) filtered water
  • 2 cups (300 g) raw shelled sunflower seeds
  • 1 tablespoon (8 g) arrowroot starch
  • 1/4 teaspoon fine sea salt
  • 1/2 cup (60 g) dried cherries, cranberries, or blueberries, roughly chopped
  • 1/3 cup (53 g) raw pepitas
  • 2 tablespoons (18 g) cacao nibs (optional)
  • 1/4 cup (60 mL) pure maple syrup
  • 1 teaspoon (5 mL) pure vanilla extract


  1. Preheat the oven to 350°F (180°C). Line a large baking sheet with parchment paper.
  2. In a small mixing bowl, whisk together the ground flaxseed and water. Set aside for 5 minutes to thicken.
  3. Meanwhile, add the sunflower seeds to a food processor and process for 45–60 seconds, or until you have a coarse flour or fine meal, stopping to pulse several times to ensure even processing. The texture should be flour-like; be careful not to overprocess or you’ll end up with sunflower butter.
  4. Transfer the sunflower flour to a large mixing bowl and whisk in the arrowroot and sea salt. Stir in the dried fruit, pepitas, and cacao nibs (if using).
  5. Add the maple syrup and vanilla extract to the small mixing bowl with the flaxseed mixture and vigorously whisk to combine. Pour over the dry sunflower mixture, and use a large wooden spoon to mix well for about 30 seconds. At first it will seem like there isn’t enough liquid, but keep stirring until the liquid is evenly dispersed and you have a damp dough.
  6. Turn the dough out onto the lined baking sheet, and divide it into 2 equal pieces. Use lightly wet hands to shape and compact the dough into 2 tightly packed rectangles. Each rectangle should be approximately 4 × 6 inches, and just shy of 1 inch thick.
  7. Bake for 18–22 minutes, or until the edges are light golden brown and each rectangle feels well set, yet retains a soft indentation when gently pressed. Remove from the oven and cool for about 20 minutes.
  8. Meanwhile, decrease the oven temperature to 275°F (135°C).
  9. Once the biscotti rectangles are mostly cool, use a sharp knife to cut them widthwise into 1-inch-thick slices, pressing straight down and rocking the knife back and forth to slice rather than using a sawing motion. You should have a total of 12–14 biscotti, 6–7 from each rectangle.
  10. Carefully return the biscotti to the lined baking sheet, sliced-side down. Bake for 16–18 minutes. Then, carefully flip each biscotti, and bake for another 16–18 minutes, or until a light golden brown and crisp to the touch. They’ll continue to crisp as they cool, so keep that in mind when testing for doneness.
  11. Carefully transfer the biscotti to a wire cooling rack. Cool completely. Store in an airtight glass container to maintain crispness. They’ll keep for up to 1 week at room temperature, or you can store them in the freezer for a bit longer.


Oven temperatures may vary greatly, so be sure to keep an eye on the biscotti during all three stages of baking to avoid burning it.


Before I go, I want to let you know about a fun interview I did with Anna and Nia from Vegan Creative. They’ve shared their review of Oh She Glows Every Day, too, so be sure to check out their post!

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Sunday, January 29, 2017

The Secret to Cycling Single Lifts

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40 Days of Clean Eating: Brussels Sprouts Sauté

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GGS Spotlight: Heather Osio

Name:   Heather Osio
Age: 39
Location: San Diego, CA

How did you find out about Girls Gone Strong?
A few years ago, some of my online friends started talking about lifting weights. I was curious to see what the big deal was, so I started searching for info on strength training for women, which led me to Girls Gone Strong.

What does being a Girl Gone Strong mean to you?
It means showing up for myself in every situation and not apologizing for the space I take up in this world. It took me a while to get here, but I feel like I’m finally growing into myself as both body and mind get stronger. And that’s so empowering!

What do you do?
I was a journalist for many years, and now I’m a technical writer. You know those instruction manuals you don’t want to (but often have to) read? I write those.

What else do you do?
To get the blood moving, I lift weights, play with kettlebells, hike, or walk at the beach. In my downtime, I watch movies, read, and most recently, I’ve been learning to crochet. I needed a creative outlet, and hopefully I’ll get a scarf out of it.

How did you get introduced to strength training, and how long have you been training?
I feel like I’ve been a beginner for years. I research everything to death before diving in, so I really started by just reading a lot. In 2013, I searched for info on strength training for women, which led me to Nia Shanks’ and Neghar Fonooni’s wonderful troves of workouts and blogs. From there, I read Starting Strength by Mark Rippetoe, cobbled together a home gym from Craigslist, and started lifting.

The next year, I fell in love with kettlebells while doing Lean & Lovely from Neghar, and I started getting serious about lifting heavier and dialing in form while doing the Unapologetically Strong coaching program and then Strongest You Coaching. At this point, I feel like I have a solid foundation of strength and have started focusing on being able to add more weight to the bar.

Lifting weights has had a bigger impact on me than anything else I’ve done. There’s something so empowering about reaching down for the bar or putting all of that iron on your back and knowing that if you lift it or squat it, that’s all you. I’m still working on becoming a woman who is comfortable in her own skin, and lifting has been the best thing to help me grow more confident in that area.

Nothing makes me feel more feminine than playing with iron.

Favorite Lift:
Deadlift! No, squats! Wait… do I have to choose? Both make me feel powerful and grounded, and I chase that feeling in every workout.

Top 3 things you must have with you at the gym or in your gym bag:
Training notebook, phone, hair ties

Do you prefer to train alone or with others? Why?
I work out at home or with a trainer, so I’ve never really lifted with anyone else. I like being able to focus on the bar and my body – that’s it. If I’m doing active things outdoors, I do like to be with other people.

Best compliment you’ve received:
A friend called me tough when I was working through an emotional situation. I don’t often see myself this way, but I’m working on it.

Most recent compliment you gave someone else:
“You should just never wear pants! Like, ever.” The compliments I give are often strange but always genuine.

Favorite way to treat yourself:
Uninterrupted time to read a book or a walk on the beach

Favorite quote:
“Great people do things before they’re ready. They do things before they know they can do it. Doing what you’re afraid of, getting out of your comfort zone, taking risks like that – that’s what life is. You might be really good. You might find out something about yourself that’s really special and if you’re not good, who cares? You tried something. Now you know something about yourself.” – Amy Poehler

I love this quote because it homes in on the idea that

…growth comes from being uncomfortable and you’ll be OK if you just lean into the resistance.

Three words that best describe you:
Curious, strong, resilient

What inspires and motivates you?
I love seeing women taking up space and being unapologetic about it. I can’t get enough of lifting videos on Instagram, whether it’s a powerlifter moving hundreds of pounds or someone putting the big-girl plates on for the first time. It has nothing to do with what they look like and everything to do with how they approach the bar to do the work.

Describe a typical day in your life:
I wake up at 4:40 a.m. to meditate and get ready for work without rushing too much. I work from 6:15 a.m. to 3:45 p.m., and I sit at a desk for most of the day. During the day, I try to get up every hour and walk around, and I take a midday walk outside with a friend every day. After work, I either work out at home or with my trainer. I eat dinner around 6:30 p.m., watch a little TV with my husband or read for a bit, then try to get to bed before 9 p.m.

When did you join Strongest You Coaching, and why did you decide to join? What helped you make the decision to join?
Before I joined Strongest You Coaching, I was stressing myself out trying to lose fat and gain muscle by trying every program I could get my hands on but not really having a clear direction. I was ready to let go of a focus on weight loss but had no idea where to go next. The coaching program was appealing because it factored in nutrition coaching as well as strength and mindset work. I knew I needed help in all of those areas, so I took a chance on it.

What has been your biggest challenge in the Strongest You Coaching program?
My biggest challenge was trusting the process and myself through the tougher parts. For example, one of the nutrition habits was eating single-ingredient carbs 80 percent of the time. I was on this one habit for eight weeks! I resisted this so hard, and it wasn’t until I leaned into it and treated the habit as an experiment that I was able to do it. This way of eating comes naturally to me now.

What has been your biggest success in the Strongest You Coaching program?
Honestly, just finishing the program and knowing that I got out of it what I put into it was huge for me. In the past, I’ve bought programs and when life distracted me, I abandoned them and moved on to the next one. With this program, I still got distracted or off course a few times, but I always came back and picked up where I needed to be. I feel like I actually “did” this one and I’m taking with me all that I learned.

What is the habit you’re currently working on most?
Drinking enough water! I was guzzling like a champ for a while, but I’ve fallen behind on this habit lately. So I’m trying to look at what has changed and I’m employing little reminders to help me drink up.

What do you like best about the Strongest You Coaching community?
The SYC community was a valuable part of the process. Even though everyone in my group was at different points in their journeys and had different goals, we could all confidently share what we were dealing with at the time and receive support or cheers or advice or whatever we needed in the moment. Everyone was willing to be vulnerable and honest, and that goes a long way in establishing an active and supportive community.

What “BIG” goal did you want to achieve by the end of Strongest You Coaching?
My goal was to get stronger and hit some milestones with the barbell. I thought that by setting specific number goals that it would help my strength overall, but my coach, Jen Comas, showed me what I really needed to grow stronger: building a solid foundation. We worked on form and slowing down each exercise to make sure I was hitting the muscles I needed to with each rep. By the end of SYC, I hadn’t hit the specific numbers I had wanted to in the beginning, but I was just shy of those goals. My foundation and form were much stronger than they would have been if I had just focused on hitting milestones. Jen’s guidance and feedback helped me become a stronger and smarter lifter overall.

How has Strongest You Coaching changed your life?
Working on the nutrition habits was not fun during the process! But now they’re just a part of my daily life. I still have daily reminders set on my phone and sometimes one or two will slip for a few days, but I don’t have to work so hard at them because they’ve truly becomes habits now. Anything that feels more automated and ingrained just helps my day goes more smoothly.

What would you tell a woman who’s nervous about joining Strongest You Coaching?
There’s a place for you here. Age, body type, fitness level, nutrition habits, obligations – there’s a place for you and it will work with your life. SYC is a big investment in time, money and effort, but you what you get out of is is something incredibly valuable.

Feeling inspired?

If you’re inspired by Heather, read on to learn more about—and join!—our community of strong, supportive women…

The post GGS Spotlight: Heather Osio appeared first on Girls Gone Strong.

Saturday, January 28, 2017

Get Smart About Your Press

The press, push press, push jerk, snatch, and overhead squat all require a specific level of shoulder mobility before you should perform them under any significant load.

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Day 18/360: Wolf Brigade Subversive Fitness

A brutal Turkish get up session awaits you today before rest day.

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Why Holiday Weight Gain Still Lingers

Keep up with your exercise and diet efforts, and there will be a lot less weight to lose.

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Day 17/360: Wolf Brigade Subversive Fitness

Combining some weight and strong core work makes this a challenging day.

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40 Days of Clean Eating: A Better Benedict

This fresh, hot benedict will quickly become a weekend favorite.

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Friday, January 27, 2017

Food Wonders: Healthiest Forms Of Fat


James Demedeiros tells us that fat shouldn’t be avoided. It is not the enemy – only if you consume it in its healthiest forms. People have different eating habits and there are some who tend to believe that they need to eradicate fat in their diet. Everything should be labeled low-fat.

However, our bodies really need fat. Scientists have discovered that egg yolks and butter are not all that bad. You just need to be meticulous in choosing the right kind. Check out the list from Men’s Fitness:

5 Fats You Shouldn’t Fear

So you’ve decided to lose weight—and that means getting rid of that stubborn fat that’s been hanging around your midsection. But even as we prepare to shed holiday poounds, many of us struggle to develop new dietary habits. Read more…

Dr. Axe shares that a lot of people are wary about fat intake. We’ve been told that everything that’s low- and non-fat are good and ideal for achieving the body that we want. It appears though that it’s one of the biggest lies ever. Not all of these foods are bad. We just need to consume the ones that are healthy.

Check out Dr. Axe’s list for the ones that can really be beneficial for your body. Some of these help lower bad cholesterol and shed excess weight.

The 5 Best Healthy Fats for Your Body

Are you afraid of fats? If so, you’re not alone. Fat in foods has been vilified in America for the past few decades, as low-fat and non-fat foods became the norm, and we were told that a low-fat diet would help us get the body we want. In fact, it’s one of the biggest nutrition lies that the public’s been told. Read more…

Judy Mouland says that people may still be surprised because of the benefits that you can get from this kind of food. People may still be misled because of the numerous dietary advices that you hear these days. Sometimes, you can’t even decide anymore.

One good example is fat – it has been labeled as the cause of high-cholesterol and cardiovascular diseases. New studies offer hope that these aren’t so bad. There are a lot of advantages when you eat it with the right amount. Let’s check her guide!

The 5 Surprising Benefits of Eating More Fat

“For years it has been painted as an evil monster and the root cause of high cholesterol, heart disease and obesity. But scientific studies now show that there are many benefits of eating more fat, and it’s time we started rethinking this essential part of our dietary regime. Read more…

Take a peek at Dr. Axe’s video about the good kind of fat:

The post Food Wonders: Healthiest Forms Of Fat appeared first on NUTRITION CLUB CANADA.

from The Nutrition Club http://thenutritionclub.blogspot.com/2017/01/food-wonders-healthiest-forms-of-fat.html

Make Sundays Great Again

You need a to do list for Sundays, just like any other day, but better.

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40 Days of Clean Eating: Roasted Carrot and Red Pepper Soup

This soup is a great meal to-go or packed as part of a busy day's nutrition.

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The Ancient Chinese Remedy to Cure Modern Pains

A few minutes of Tai Chi or yoga per day can go a long way toward restoring you to full, pain-free health.

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Creatine Isn't Going to Kill You

Clickbait headlines and weasel-worded studies aside, the science on the safety of creatine is clear.

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How to Nail Your First Pull Up

Programs to increase your pull ups are everywhere, but what do you do if you can't do one yet?

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Thursday, January 26, 2017



About the Bottlebelt! 

Keeps your gym essentials off the gym floor


  • BOTTLEBELT is designed to take the place of bottle holders via a magnet and silicone belt on exercise equipment where bottle holders are not provided. Simply wrap BOTTLEBELT around your bottle and magnetically stick it to the weight machine at a convenient location and begin your workout.
  • BOTTLEBELT eliminates the need for repeated bending over to put down and pick up your bottle.Improving the flow of your workout.
  • BOTTLEBELT keeps your bottle at arm’s length. Providing for more frequent hydration resulting in a better overall workout.
  • BOTTLEBELT keeps your bottle sanitary and off the gym floor, eliminating tripping hazards and spills.
  • BOTTLEBELT helps keep track of your bottle at the gym with a name tag and eight colors to choose from. This reduces the chance of losing, knocking over and confusing your bottle with others.
  • BOTTLEBELT is made from highly elastic, durable, medical grade, vulcanized platinum silicone and is Latex-free, waterproof, easy to clean, and dishwasher safe. Will not scratch or damage surfaces.

Read more…


The post Bottlebelt appeared first on NUTRITION CLUB CANADA.

from The Nutrition Club http://thenutritionclub.blogspot.com/2017/01/bottlebelt.html

Avoid These Major Mistakes When Endurance Training


Take these methods from the pros, and live within these rules so you can stop making major mistakes when endurance training. You can make some progress now.

Men’s Fitness asked an endurance expert to share the mistakes you’re committing during your training. We’ve got tips on how to correct them for a more effective workout session.

People are always looking for ways to improve their endurance and stamina. However, athletes tend to pay attention to running and cycling. There’s no focus on strength. This is where it becomes tricky.

7 Ways To Boost Your Endurance And Stamina

It’s no wonder people are looking to boost their endurance and stamina. With the barrage of obstacle course races popping up across the country and around the world encompassing short sprints and herculean distances alike, these two traits are key. Read more…

Hammer Nutrition enumerates the errors that you’re most likely to do. Don’t worry – there are ways how to fix these.

The first flaw of athletes is excess hydration. Optimum nutrition means great performance. However, you need to know that you cannot overload or undersupply your body with the needed nutrients. Managing it is tricky, but control is key.

The Top 10 – The Biggest Mistakes Endurance Athletes Make

If you don’t drink enough, you’ll suffer from unpleasant and performance-ruining dehydration. Drink too much, however, and you’ll not only end up with impaired athletic performance, you may even be flirting with potentially life-threatening water intoxication. Read more…

Time To Run gives us a summary about these training errors that athletes usually overlook. The next one on the list is too much simple sugar consumption. This should be avoided because of its connection to a lot of diseases.

Another one is eating a lot of solid food during training. The best and most convenient is liquid nutrition. It gives you the right amount of calories and nutrients to keep you going for your workout.

Ten Mistakes Endurance Athletes Make

Simple sugar, not immediately required for energy, is stored as glycogen in the muscles or liver. If these two storage areas are full and there is no need by the body for more energy, then excess glucose is converted by the liver into triglycerides. Read more…

Check out this video from Denver Nuggets coach Steve Hess, and his tips for better endurance training.

The post Avoid These Major Mistakes When Endurance Training appeared first on NUTRITION CLUB CANADA.

from The Nutrition Club http://thenutritionclub.blogspot.com/2017/01/avoid-these-major-mistakes-when.html

Real World Physique Training - A Panel Discussion

Applying strongman training in new ways is delivering great physiques and amazing performance.

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40 Days of Clean Eating: Broccoli and Chicken Salad

This salad is a nutrient filled meal that is easily packed into a cooler for your busy days.

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Day 16/360: Wolf Brigade Subversive Fitness

Today we have some nice holds, tension exercises, and mace skills.

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No Trail Too Sloppy: The Inov-8 X-Talon 225

If you've been using the soggy weather as an excuse to skip your trail runs, you're going to need a new excuse.

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Try Yoga to Reduce Blood Pressure

Yoga has become the new "in" workout, and for good reason.

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How to Find a Great Coach

As individual as you are so are coaches and trainers. Finding a match requires some thought and insight from you.

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Creating the Life Skill of Delayed Gratification

The lessons we learn in training and sport should be a formal part of youth development and education.

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How Internalized Misogyny Is Holding You Back

Note: Before digging in, I want you to know that though it isn’t my intention, it’s likely that some things I say in this article might make you angry—and that’s totally normal. Know that my intent is to free you from judgment, not impose more judgment upon you. I encourage you to question your feelings and examine where they’re coming from.

Misogyny. This word has been coming up a lot, particularly over the past year.

What Is Misogyny?

Oxford lists misogyny as “Dislike of, contempt for, or ingrained prejudice against women.” Merriam keeps it simple and too-the-point with an abrasive, “A hatred of women.”

There are many levels of misogyny and specifically internalized misogyny. In its most simplistic of explanations, internalized misogyny is when that contempt, prejudice, and hatred is turned inward, toward oneself. It can also extend toward other women who surround us in our daily lives—a mother, daughter, friend, or lover.

The complexities of internalized misogyny are astounding, and when being examined for the first time, can feel overwhelming. Men and women are affected by it very differently on subconscious levels, and an article like this merely scratches the surface. My hope is that it will serve as an awakening (or reminder) that will help set the course for further conversation and self-examination.

What Does Misogyny Look Like?

Misogyny is tricky; it isn’t always a clear action. In fact, self-proclaimed feminists themselves can sometimes be the worst offenders. When we think of judgment or hatred toward women, it’s not hard to see the extreme outcomes playing out before our eyes. In barbaric and aggressive senses, we’ve been taught that lust’s blame rests in a woman’s hands. There are many religious and ancient texts one can pick from to learn more about the overt and extreme history of misogyny. By default in our society, the blame for anything involving temptation or a loss of control is more often than not placed on a woman and her devious ways or irresponsible choices. It isn’t the overt, but rather the more subtle and subconscious undertones that I want to bring out into the light.

It’s the overall belittling and judgment in which we often may not even realize we ourselves take part. It’s no secret that the current social climate has had its fill of political correctness. Perhaps it’s because “we” think it’s enough to say, “Women can do whatever they want, ok? Get over it. Let’s move on.” It’s not enough.

I imagine that right now, some of you may be thinking, “That’s not me. I definitely don’t have any misogynistic beliefs.” But that’s the thing.

Sometimes these beliefs are so deeply ingrained that we don’t see them for what they are. I encourage you to take a closer look.

How can you know if you are engaging in misogynistic thinking? Here are some questions you can ask yourself that will help you see things from a different perspective:

  • Do you tend to value, trust, and respect male teachers more than female teachers?
  • Do you catch yourself saying, “I need a man’s opinion” on various subjects?
  • Do you not exercise or train the way you want to because you’ve been told that women shouldn’t do certain types of exercise (like lifting weights), or that muscles aren’t feminine or “look ugly” on women?
  • Do you use phrases like “Real men…” or “Real women…”
  • Do you compete only against other women for men or women’s attention?
  • Do you judge women as better or worse based solely on their appearance?
  • Do you think women are catty or full of drama?
  • Do you say things like, “I’m only friends with guys because women are/aren’t…”
  • Do you say phrases like “Men are just like that,” or “That’s just how women are.”
  • Do you “slut shame” women for the same behaviors you find completely acceptable from men?
  • Do you feel you aren’t worthy of loyalty in friendships and romantic relationships?
  • Do you feel unsafe or uncertain when a woman is in charge of tasks?
  • Do you feel that being on time or being prepared matters less when dealing with women?
  • Do you think women are physically weak and need to be taken care of by men?
  • Do you think men should be “Alphas” and women should be submissive?
  • Do you think there are jobs that aren’t suitable for women or that women shouldn’t be allowed to have?
  • Do you underplay women’s talents and overinflate men’s?
  • Do you think all women should strive to achieve one specific body type?

The way in which we view ourselves and our gender can affect how we eat, date, train, prepare for education, and dream. If there was ever a topic in need of deeper examination to truly understand what is going on behind the curtain in our own minds, it’s this one.

My Own Misogyny

Growing up, I rarely identified with women. When I was a kid, society thrust upon me the idea that I had to like pink things, fluffy things, sparkly things, and fragile things. In fact, I hated it all. I was your typical tomboy. While I hate that term now, back then it was the only identifier I knew.

From a young age, I was taught certain ideas about gender traits:

“Female” traits: emotional, overly sensitive, physically weak, less intelligent, followers, easy to manipulate, nurturing, frilly clothing, needy behavior, scared, clumsy, and kind.

“Male” traits: strong, stoic, violent, leaders, manipulative, loners, smart, capable, mean, practical clothing, trustworthy, athletic and dominating.

These are obviously not traits I agree with today. Again, this was how my young mind worked. My life was far from typical or normal. I was a hard-living kid from the streets who learned early on that a good punch and smooth talk saved me a lot more than thigh-highs and platform shoes ever could. Nonetheless, it seemed like being a guy offered way more perks than being a girl. Looking at the list subconsciously presented to us on the day we’re born, it was an easy call. How would I not either, want to be a guy or, at the very least, look to them as leaders and saviors over women?

I was wrong.

In my life — a sociological study in its own right — I have learned that men can gossip, women can save the day, either can manipulate, and both can be kind or cruel.

My theories were gradually ripped apart in the face of my own experiences. Then I studied.

I explored history, gender studies, psychology, and philosophy. I studied my own sexuality, why I like the things I do and why I don’t. I started seeing misogyny (cautious about not confirming my own biases) in everything around me. The stories we tell, the way we say things, and to whom we say them. I learned to think critically, and above all, I learned to acknowledge the sex (not gender) of an individual.

It’s crucial to acknowledge that along with society’s prescribed gender roles comes a certain set of privileges (or lack thereof) that can’t be ignored.

The Importance of Understanding Privilege

A common misunderstanding about privilege is that it can be neatly categorized, like “white men at the top, and women of color at the bottom.” The truth is that privilege exists in varying degrees as it bends and weaves across intersections of society. It is also true that men, especially white men, are still privileged.

Bear with me…

It’s hard to deny that money, location, education, and other factors influence our life experiences and circumstances. Not acknowledging these interwoven factors often leads people to say, “Well, that isn’t fair! How can you say I’ve got it better when they are _____ and have it better than me! I work hard, and I’m not getting anywhere just because I’m _____.”

Privilege isn’t a right, it’s a privilege.

All it means is that, subconsciously throughout our lives and in all forms of media culture, some of us more than others have been psychologically pumped up, groomed, and cheered on in ways we’ve likely never noticed—and we reaped the benefits. Given the opportunity, you could lead due to having an advantage that you may not even be aware of having.

In simplistic examples, people are often quick to say, “Well, obviously that’s not fair, and X individual has an advantage.” Disagreements arise when the topics get more subtle and sociologically nuanced, and people quibble over whether a disadvantage is merely a confidence issue or one having to do with gender. Make no mistake about it, in our society there is an advantage to being a man.

Even at the gym, this subconscious privilege is present. When a man steps up to a heavy weighted bar, before he ever picks it up he already has a remarkable amount of men “with” him. He has superheroes, average Joes, Rocky, villains, athletes, saviors, his brothers, fathers, friends, gods, warriors by the billions—not thousands, not millions, but billions—standing behind him. Thousands of years of history, wars fought over land and sea, victories and stories of champions galore. David, Goliath, Jesus, and God himself. They’re all right there behind him when he steps up to that bar.

Women? Let me make it clear. We have Rosa Parks. Susan B. Anthony. Corazon Aquino. Malala Yousafzai. I could go on but it wouldn’t take you long to see that a common theme of their rise to legendary status was oppression. What do they get for that? More often than not, they get told growing up “You throw like a girl.” “Not bad, for a girl.” “But you’re just a girl.

Even one of our most popular sports culture movies’ famous phrase is, “There’s no crying in baseball.”

Do you get it? Do you see it? That’s subconscious privilege.

So many movies we watch and books we read subtly suggest that women are less. In these stories, women will appeal to the power and submissiveness of a male dominated society. Women will believe that they are catty, competing, or left wanting. Stories in which women are strong, are an anomaly. It’s so unusual for women to be the strong hero, that when a string of just a few movies with a strong female lead are released, the response from both men and many women often sounds like this: “C’mon. Stop trying to please the liberal agenda. This role would be better with a guy in the lead, and you know it.” (That is an actual comment with 3,203 likes on Facebook about the new Rogue One movie.)

This isn’t about being more masculine or rejecting gender roles. There is nothing wrong with your gender identity relating to something to you. However you are more than your sex or literal genitalia. This is about undoing centuries of oppressive dialogue. It isn’t about ignoring the facts, but instead facing them. This is not about being an angry feminist, conjuring up the tired caricature of the man-hating lesbian who burns her bra and calls the penis a “phallic oppressor.” While that sentence was fun to type, no, it’s not about that. This also isn’t about taking anything away from anyone. What this is about is learning to give to yourself. And it needs to start with the way we treat women (including ourselves).

A Few Exercises For Improving the Language We Use for Ourselves and Others

Instead of, ”I can do anything a man can do,” try, ”I can do anything I want to do.”

It might seem nitpicky, but eliminating the “them” vs “us” narrative, is crucial in the fight for equal rights and against inequality in gender, sexuality, and race. One gender should not be the metric by which we all measure ourselves and others.

Instead of, “I’m like one of the guys,” try, ”I like what I like.”

If women like something that is stereotypically masculine or “manly” things, they are given extra credit for not being “prissy” or “high-maintenance.” They get rewarded for “manning-up” and being the girl who can simply be “one of the guys.”

There is no such thing, not even for men. The notion that a person is defined by liking any one thing or activity because of their gender should be an eroding concept. Instead of focusing on what you should and should not be or like, embrace what you actually like and what makes you feel most “you.” Do that, and you will notice gender stereotypes fade away.

Instead of, “Lift like a man,’ try, “Lift for what you want.”

There is no male or female way of training. There are ways to train which will improve muscular growth. There are ways to train which will improve cardiovascular health. There are even way to train to support your ability to consume mass quantities of hot dogs in one sitting in under 10 minutes. However, there is no one way to train like a man or a woman. If you want to be strong, get strong. If you want to be curvy, be curvy. If you are a 5’4 guy who wants to have better legs in heels, I love a reverse lunge!

Instead of, ”We are all equal,” try… “We are all equal.”

No change. Because that’s the very meaning.

Too often, I see faux empowerment or “feminism.” I’ve seen women chant the virtues of owning their sex and power, but are doing so because they are mimicking a caricature of what they think a man is. Knocking women who want to wear makeup or who want to embrace traditional gender roles doesn’t make a woman empowered. Enjoying sex and bucking conservative society doesn’t make a woman a feminist. It also doesn’t make a woman a feminist to pick only one body type. Feminists come in all shapes and sizes. Muscular, thin, round, tall, short, medium; It doesn’t matter what shape you want to achieve as long as you’re staying true to your desires, rather than pursuing an ideal you’ve been instructed by someone else to pursue because it’s what you “should” be or what you “should” look like.

Phrases like “strong is the new skinny” or “strong is the new sexy” are as limiting as stating that muscular women look “too manly.” Different people find different aesthetics appealing. Whether you want all the muscles, or you just want to feel strong and take care of your bones but prefer a less muscled physique, what is important is that your training goals reflect and satisfy your preference.

Check in with your desires and motivations and where they are coming from. One choice isn’t better or worse than the other if it’s what appeals to you.

A Homework Assignment: Re-examining Your Goals (A.k.a: What Do You Want?)

If reading this article overwhelms and frustrates you, it’s okay. In fact, I wouldn’t be surprised if this subject makes a lot of women feel overwhelmed or frustrated, or both.

Go with these feelings. I want you to put pen to paper (or fingers to keys) and think about the questions and thoughts that come up for you. Does any of this make you want to reevaluate your training goals? Have you been living for you, or for someone else? What do you really want and who is it for—and why?

If you read this and think, “Damn, I’ve been more unfair to myself and other women than I realized…” understand you are not alone. I’ve been there. I don’t want to be presumptuous, but it’s safe to say on some level we have all been there. As we start to see things a little more clearly, we can start working toward examining what it is that we really want, who we want to be, and why.

The post How Internalized Misogyny Is Holding You Back appeared first on Girls Gone Strong.