Sunday, April 30, 2017

Frog Fit Challenge - Day 1 of 3, Week 4

We're about a third of our way through this challenge, but Michael is only a one fifth of the way through 100 consecutive 20-mile runs.

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The 21-Day Kettlebell Challenge: Day 1

Take the first step and the rest will follow. This challenge is designed for beginners, intermediate, and advanced kettlebell trainees.

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Subversive Fitness: Day 96 of 360

We have a squat complex that is going to challenge you in some interesting ways, and that's not all the squatting that you're going to do.

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The Handstand Builder For Women: Day 1/3, Week 9

Be prepared for some of heavy breathing of the exhausted kind with kettlebells and burpees competing to take you down.

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Love to Lift Challenge - Day 16 of 100

For those in need of practicing technique without over-fatiguing any particular area or aspect of the body.

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The Handstand Builder For Women: Day 3/3, Week 8

Death by pull ups. That's your lead for today.

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We've Changed a Few Things on the Site

We’ve upgraded our user management system and added some things that we hope you will like.

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Saturday, April 29, 2017

Friday, April 28, 2017

Put Fat Back Where it Belongs and Learn to Love Olive Oil

Common sense is making a comeback. Discredited findings, diet nazis, and the fact that no two people feel the same way about the same eating regimen: a new study puts fat back where it belongs.

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HIIT Training: The Feminine Advantage

Men do have an easier time packing on muscle, and their metabolisms tend to run faster but women maybe better at rocking an intense workout.

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Shape Yourself For Winning: The Neutral, Arch, and Hollow

They say champion athletes don't always make good coaches, but Kristan Clever has a passion to prove you wrong.

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Lactation Nourishment: Oatmeal Raisin Cookies

These cookies are full of ingredients to help support the nursing mother.

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Frog Fit Challenge - Day 3 Of 3, Week 3

It's benchmark day!

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The Essentialsts: Pete Hitzeman

Don't be afraid to seek and share your mastery with the world. You never know who might be watching.

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Subversive Fitness: Day 94 of 360

It's a benchmark day today, to the sound of Suicide Tendencies.

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Advice to My Younger Self

Time and age grant a more objective perspective on how you trained when you were young.

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Love to Lift Challenge - Day 15 of 100

Balance is the key word for today's lifting technique exercises.

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Thursday, April 27, 2017

Please Just Be the Expert

This simple exercise can help you deliver your expertise with confidence.

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Lactation Nourishment: Green Protein Smoothie

This smoothie is fast to prepare and provides important nutrients to fuel the breastfeeding mother.

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Athlete Moms, Boost Your Breast Milk

This book sets up a new mother with all of the important information and practices to build and support a healthy milk supply.

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The Elusive Flow: Finding Ultimate Human Performance

Despite being widely touted and sought after, this peak state of performance can seem undefined or inaccessible to many.

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Subversive Fitness: Day 93 of 360

Working on positional and mechanical improvements in single and double kettlebell lifts.

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A Head-to-Toe Approach to Back Tension

The causes of your back pain aren't just in your back, and neither will be the solutions.

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Love to Lift Challenge - Day 14 of 100

A quick, light, simple three movement day with an added strength builder to finish it off.

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Navigating The Gym When You Feel Like You Don’t Belong

The smiling attendant at the upscale London tennis club scans me in, hands me a towel, waves me through. I’m a new member, but this isn’t my first rodeo. I love the gym, and this upscale, south London paradise is probably one of the nicest I’ve ever stepped foot in.

All is well until I hit the locker room, post-workout. I’m a sweaty mess. The showers are on one side of the locker room, and the changing area in another. In the middle are loads of slim, tanned women, fresh from their doubles set, unselfconsciously changing out in the open. They are as different from me as you can get.

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And my complimentary towel? Well… I am somehow going to have to run this gauntlet, naked and dripping from the shower, with the equivalent of a tea towel to cover myself — a towel that, if I were an average sized woman, would have been more than adequate.

In that moment, I knew myself to be… gymtimidated. Ugh.

I consider myself to be a reasonably active person. I ride horses, play roller derby, and lift two to three times per week, on average. But as a confirmed size 22 with Hashimoto’s and PCOS, I’m well aware that feeling intimidated by the gym is a very real sensation. Research has found that fear of judgement tops the list of reasons why women aged 14 to 40 don’t exercise, even though arguably we’re a group of people who would benefit from and enjoy it most. To me, it’s unsurprising.

Aggressive, outdated marketing and business strategies deter plenty of people — fat, thin, old, young, different classes, different races — from ever even setting foot in the gym. “You aren’t like these people,” these messages whisper, in the hope that you’ll be inspired to part with your money to “be like them.” As if somehow, a monthly membership will transform you into that 20-year-old, 108-pound athlete with 12 percent body fat, the lungs of an endurance athlete, and the abs of a CrossFitter used in the advertisement.

This is the implied message in an overwhelming cross-section of fitness marketing, and we absorb it with every protein shake we drink. It’s no wonder so many of us are intimidated when it comes to going to the gym!

When you’re fighting that tiny voice that says you don’t belong, before you even walk through the doors, facing down the free weights section in a shared space starts feeling like scaling Mt. Everest.

I know first hand. But the gym can be a fantastic place once you do go. I love my gym! I love how I feel when I go. I love the people I’ve met, the things I’ve learned. I’ve loved cheering on the people around me as they’ve run their marathons, had their babes, rehabbed their hip, won their physique competition. They’re an overall bunch of great people, and I’ve found that most gyms I’ve belonged to (including the south London nudity gauntlet) have had just as awesome a client base as this one, once I got comfortable being there.

It’s that “getting comfortable” part that can be tricky to navigate. How did I do it? How does anyone do it?

If you want to overcome your hesitation and get to the gym, these tips will help you get comfortable with the idea of working out in front of (and perhaps even with) other people.

1. Pick the right gym. You may have to visit a few gyms before you find one that you’re even remotely comfortable with before you part with cash, and that’s OK. You can also consider an independent gym, since these tend to have a smaller, more close-knit community of people.

If it’s possible for you to go to the gym during less-crowded off-peak times, then you may be more comfortable and not have to wait for equipment. Cosmo UK’s study says that 84 percent of women felt too intimidated to talk to the equipment hoggers and would rather end their workout than wait. Heading into a smaller gym at a less busy time helps avoid that possibility and lets you focus on yourself. As you gain confidence and begin to feel more comfortable, who knows! You may meet some new friends, start to visit the gym at busier times, or change gyms altogether as you start to figure out what you really enjoy and how you want to train.

2. Have a solid plan before you go. Research first — will you be meeting with a trainer, or following a workout plan? Many trainers will offer a phone or email consultation beforehand and give you an idea of what to expect. Trying new moves? Practice the basic mechanics at home so you can get comfortable with how your body is going to feel while moving. Is there lingo you need to learn? Chances are someone has already covered that ground for you somewhere on the Internet. Take advantage of available resources before you set foot in the gym.

3. When you get there, don’t be afraid to ask questions. Introduce yourself. Even if a personal trainer isn’t on the agenda for the moment, gyms usually offer a basic gym tour including the facilities and equipment. Some gyms go even further by offering a complimentary session with a trainer, which can really help you understand specific equipment in your gym. Either way, don’t be afraid to ask what a piece of equipment is for and how to safely use it.

Nobody is born knowing how to swing a kettlebell or perform a back squat. Expect the learning curve and know that everyone else went through this, too.

4. Pick interesting exercises. If you’re focused on doing something that really interests you or you find tricky, you’re less likely to have time to focus on negative emotions. It’s challenging, and you’re also not likely to get bored with your routine. I’ve recently added pull-ups to my routine and while you might not expect a 220-pound woman to be flailing around in the air, I’m far too busy focusing on form to mind. They’re too much fun!

5. Find your mindset. Write down your reasons for wanting to go to the gym, maybe on the inside of your workout log, and look at them frequently. If you’re not working with a trainer exclusively, pick out a fantastic playlist and put on some secure headphones to help focus you on what you’re doing. Finally, pick out workout clothes that makes you feel comfortable and excited to train, and keep you safe. You know, something that won’t try to strangle you when it gets caught in the rowing machine.* Try on your outfit and work through your workout moves at home. If you aren’t adjusting your bra straps or having to pull your leggings up every few minutes, you can keep yourself focused on working out.

Finally, remember that there are people out here that support everything you’re doing right now. You’ve shown up, bought the membership, brought a right-sized towel and have every right to be there as much as the physique competitor and the powerlifter.

You may feel intimidated, but remember: you do belong.

*Totally not speaking from experience. Really.

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The post Navigating The Gym When You Feel Like You Don’t Belong appeared first on Girls Gone Strong.

Wednesday, April 26, 2017

A 4-Week Plan for Getting Started With a Jogging Stroller

Running with a stroller is humbling and difficult, but it can also help you improve.

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Post Labor: Recovery: Avocado, Date, and Coconut Smoothie

This postpartum smoothie is packed full of vital nutrients required for optimal birth recovery and breastfeeding.

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The Impact of Training and Diet on Cognitive Performance

Studies show the average college student eats fewer fruits and veggies, lots of processed/artificial food, and are prone to eating disorders...among the most malnourished people in the U.S.

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The Mama Natural Guide for Pregnancy and Childbirth

This book is full of resources to guide you and your family through a natural approach to pregnancy, nutrition, and parenting.

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What Is CrossFit to You?

Getting the most from your time in the box starts with defining your purpose for going there.

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Eccentric Strength to Fight the Aging Process

The benefits of eccentric loading are well documented for athletes at all levels, but they become crucial for us as we reach our later years.

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Subversive Fitness: Day 92 of 360

Training should be rewarding and frustrating, satisfying and discouraging. It should be fun and miserable, comfortable and uncomfortable, both confusing and crystal-clear.

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Love to Lift Challenge - Day 13 of 100

The training continues to emphasize technique development.

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The Handstand Builder For Women: Day 2/3, Week 8

A kettlebell dominant day of work followed by some restorative movement for the back.

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Frog Fit Challenge - Day 2 Of 3, Week 3

The pull-ups in today's challenge add extra layers of difficulty.

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Tuesday, April 25, 2017

7 Dietary Habits You Should Develop For Consistent Weight Loss

Whenever people broach the topic of weight loss, changing or adjusting one’s diet always comes up as one of the major factors that will aid the whole process. Many people often think taking up a healthier diet is such a radical thing and they will have to be confined to eating ‘boring’ food for the rest of their lives.

This is a common misconception that has led to many people to turn their backs on changing their diet and only focus on working out to lose weight. While this will work, it will not be as effective as it would be if you incorporated some dietary habits to your regimen.

The key is adapting to a healthy diet and making small changes which eventually turn into significant changes. You should remain consistent and adopt a routine that is realistic and achievable.

Here are some dietary habits that you can introduce to your lifestyle in order to achieve adequate weight loss results.


Water is not only essential for weight loss; it is also an integral element in the makeup of the body.  Drinking water helps the body to keep functioning at the required level and also keeps the metabolism process going.

Water can significantly aid the weight loss process as regular intake helps the body in burning calories. Experts recommend that you should take 8 to 12 glasses daily for better results. They also recommend a glass of water before meals to aid in reducing your appetite.

Eat Breakfast

The first thing you should think about once you get out of bed in the morning is breakfast. Breakfast is an important meal of the day as it helps you jumpstart your body in the morning and keep active through the rest of the day.

Studies have shown that many of the people who have a problem with overeating are people who miss breakfast. This essentially leads to making poor food choices and overeating during the day to compensate for the missed meal.

Eat a healthy and adequate portion of breakfast in the morning to eliminate the possibility of over indulging through the rest of the day’s meals.

Eat Up to Five small portioned meals during the day

When the body goes for more than 3 hours without food, the levels of Cortisol- stress hormone – increase in the body. This hormone then signals the body to reserve fat in the stomach area.

You are advised to eat small healthy meals and snacks during the day so as to avoid the increment of the stress hormone levels in the body. Meals should also not be skipped within the day. You could also drink smoothies or supplement snacks with protein powder that help to keep your energy levels high through the day.

Studies reveal that using small sized plates and bowls help in reducing meal portions.

Stick to a consistent menu

During weight loss, the body thrives on predictability. Create a menu that has meals which provide the body with the required nutrients and also a realistic one that you will remain maintain consistency with.

Sticking to a menu helps your body to anticipate and get used to the meal intake and thereby make the metabolism process efficient.

Snack on whole meals

Whole meals like oats and sesame cereals help the body to maintain or increase the metabolic rate. However, the body should not be deprived of calories too quickly.  It is important to note that you can incorporate healthy calories that have nutritional benefits to your diet.

Weaning the body off addictive calories should be a gradual process in order to eliminate the possibility of complications.

Have some cheat days

Once in a while, you can treat your body to cheat days to your favourite meals, only learn to do it with discipline. Portion your meals and make use of these cheat days to celebrate your weight loss success, however big or small it is.

Remember, small steps always lead to significant changes over time.

Plan your meals

Experts reveal that planning your meals beforehand reduces the possibility of deviating from your healthy lifestyle and settling for terrible meal choices.

Using the menu, take a day to prepare all your meals for the week, use Tupperware to put your meals and label them for each day. Prepare all your smoothies and protein powder combinations in time to face the week as well.


Weight loss should not be a dreadful thing. Incorporating these easy tips with a workout, patience, consistency and a positive attitude, will give you the results you have always dreamed of.

Olivia Jones

Olivia writes on health and food at Every Nutrient! She’s written a whole other bunch of articles that deals with health and fitness foods for people from all walks of life. Every Nutrient focuses on effective changes that you can make to live a healthy and fulfilled life!


The post 7 Dietary Habits You Should Develop For Consistent Weight Loss appeared first on NUTRITION CLUB CANADA.

from The Nutrition Club

Love to Lift Challenge - Day 12 of 100

A lot of power moves today and some overhead lift building.

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Liquid Grip Review

Take the Liquid Grip Challenge!

Professional rock climbers, fitness enthusiasts and athletes have found their grip.

Liquid Grip is a “water based hydrocellulose thickener that allows for rosin and chalk to mix in a suspension formula.” It is made of alcohol, magnesium carbonate, thickener and fragrance.

Liquid Grip dries within seconds of applying, but it surely promotes better friction and long lasting grip. Although it works just like chalk, it leaves zero mess on the floor and other equipments, and easily washes off with soap and water.

More amazing features include antibacterial effects, aromatic fragrance, as well as aids in blister prevention. On top of that, Liquid Grip is biodegradable and made of 100 percent natural ingredients. Even a small application promotes more effective grip than chalk and rosin!

The product has been approved by the National Collegiate Athletic Association (NCAA), National Federation of State High School Associations (NFHS), American Softball Association (ASA), Professional Golfers Association (PGA), and Rugby Football Union for softball, baseball and football usage for all fielding positions.

Coaches, trainers and athletic directors highly recommend this product for its effective delivery. Weightlifters who have it in their gym bags also gave a lot of positive reviews.

GoodLife Fitness, Canada’s leading fitness and gym, recently signed Liquid Grip into its GoodLife Advantage Program.  Members who purchase Liquid Grip Chalk with the official Liquid Grip coupon will enjoy discounts and other benefits in the gym.

With this partnership, Liquid Grip becomes easily accessible to health-conscious Canadians.

Liquid Grip was first introduced at the Arnold Sports Festival in Ohio back in 2010. The staff picked the said event because they wanted to unveil the product to a large crowd of athletes. And true enough, they succeeded in making an impression.

Liquid Grip is available in 1.5 fluid ounce and 8 fluid ounce bottles. It is currently sold in six different countries.

This review of Liquid Grip was done by MikeTheMovieDude

The post Liquid Grip Review appeared first on NUTRITION CLUB CANADA.

from The Nutrition Club

Subversive Fitness: Day 91 of 360

The goal is technical, powerful, high-paced work- rest as needed in order to perform each round to full ability.

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The Search For Optimal Reps

Scientists found that after performing two maximal sprints, each additional sprint in a training session reduced the overall improvement in fitness by around 5% on average.

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Labor and Delivery Hydration

Avoid becoming dehydrated during a long labor with small sips of either of these drinks.

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How an Anti-Cancer Drug Boosted Fat Burning

Studies have shown that even a minor increase in brown fat (even just 50 grams) could lead to a significant amount of weight loss: as much as 10-20 pounds in just one year.

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Train Your Perception to Dominate Adversity

When everything is easy, having problems becomes a problem.

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A Systematic Approach to Mobility

You can train your body to bend the same way you train it to be strong: systematically and progressively.

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4 Exercises for Bolder Shoulders

I’m a petite person, but I have always had a rather big upper body. I used to absolutely hate my broad shoulders. I’d describe them as linebacker shoulders, in the most negative way possible. For as long as I can remember, I’ve carried myself with a slumped posture to make those big shoulders appear a bit smaller.

Even as I started dabbling in strength training and gaining some muscle on my small frame, I continued to back away from adding “too much” in the upper body department. With every program I tried, I’d skip or change some of the upper body work for fear of getting much bigger. “My upper body is already big and it grows so easily, I don’t want it to grow too much,” I’d say to myself. And when I first started working with a coach, I made sure to be explicitly clear about how I needed to prioritize building my legs instead of my arms and shoulders.

Luckily, that first coach knew what I really wanted better than I knew myself, and basically ignored my pleas. (Sounds like the worst coach ever, I know. But he knew what he was doing!) Ever the good student, I followed my training program to the letter, upper body work and all. I complained (read: whined like a toddler) in the beginning, lamenting the awkward and terrible imbalances of my linebacker shoulders.

It’s hard to pinpoint the exact moment when I discovered the joys of arm and shoulder day.

Turns out, I’d spent a lot of time avoiding the stuff that was the most fun — and impactful. Before long, I found myself prioritizing upper body work over lower body work, and piling on more volume to build up my shoulders and arms.

Boulder shoulders? Yes, please! Upper body too big? No such thing!

Soon, I was busting out of all my shirts, sizing up in jackets, and wearing mostly sleeveless tops. And I loved it. For the first time in my life, I wasn’t self-conscious of the size of my shoulders in a negative way. Sure, I’d get compliments to the tune of, “I want your arms!” which is always flattering, but that wasn’t what it was all about for me. Their bigger size now made me feel confidence instead of shame.

Putting on the muscle and seeing the physique changes was great, but what really changed for me was that I found a certain power in embracing my body as-is, and choosing to work with it instead of against it. I had spent 30 years hating half of my body. The second I started loving it, everything changed.

I started from a familiar place, a place focused on aesthetics, and certainly a particular aesthetic – lean, round in the “right” places, flat in others, the perfect picture of a smiling model on a fitness magazine cover. What I learned along the way was that having a goal to train for aesthetics, for building and shaping your body, though seemingly shallow, is a worthy goal. It’s also one that will likely surprise you in its deeper meaning.

Pursuing this goal led me to a place of self-assuredness in all of my choices for myself and my body that I had never known before. Choosing for myself how I wanted my body to look, and being deliberate in my training led to purposefully taking control of my choices in other areas of life. If I wanted to stand up, I could. If I wanted to speak loudly and boldly, I could. All the while, holding my big shoulders tall.

Gaining muscle as a woman is often difficult. It takes a lot of effort and consistency over a long period of time. But your body will change – that’s the goal. As it does, so will you, because that same effort and consistency over time will translate to changes in how you move through life, too.

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Big Arms, Big Life!

For me, the whole process became less about shaping my muscles, and more about shaping my life. When I eased up on the negative thoughts toward my big shoulders, I started to see them, and myself, very differently. Suddenly, my shoulders were beautiful. Big, round, shapely, strong, bold – a symbol and a statement of everything I had become as a woman.

Training specifically for increased muscle, especially where I had originally thought I wanted it the least, was a journey in self-exploration. Not only did I have to work harder than I ever had before in the gym, I also ended up working harder than I ever imagined on introspection and my emotional connections to both my physical body and how it was taking up space in the world. I went from accepting my place as a small person to creating my place as a bigger one.

And really, that’s been the biggest lesson that has shaped so much of my life for the past couple of years, and where my favorite saying — “Big arms, Big life!” — came from. Working hard to build muscle physically led to working hard to build strength mentally and emotionally, which led to building exactly what I wanted for myself in all aspects of life.

Boulder shoulders led to a bolder me.

4 Exercises for Bolder Shoulders

Building boulder shoulders — or frankly, bolder any body part — is a deliberate exercise in diligence, patience, and hard work. My four favorite shoulder exercises will go a long way in building that boldness you’re after.

These four moves as a workout are meant to build the shoulders in an all-around fashion — overall development, width, and roundness. You can implement them as a standalone workout to really pump up the shoulders and encourage growth, or you can add one or two to an existing workout to give your shoulders a little extra attention.

All that being said, the shoulders are a very complex part of the body, consisting of many muscles, and joints that move in many ways. The shoulder complex can be a common place for injuries, so be mindful of your movement when adding in new shoulder work, or increasing volume. Start lighter than you think, always use control, and never work through pain.

Speaking of the many muscles of the shoulder complex, training shoulders is unique in that there are multiple ways in which we can shape them. The main muscles that create that big, round, boulder shoulder look are the deltoids, which consist of the front, side, and rear heads. Everyone’s anatomy is a little different, but in general, making sure to hit each of the heads of the deltoid specifically is a good way to train this part of the body.

The Arnold Press

The Arnold Press — yes, named after that famous Arnold — is a great move for overall shoulder development, especially targeting the front and side heads of the deltoids, with a great range of motion. In this workout, we’ll use the Arnold Press as a movement to create a bit more strength and power in the shoulders before moving on to some higher repetition, “pump” style training to encourage size and shape. We’ll do this exercise seated to allow for heavy focus on the shoulders with little room for cheating.

How to do it:

Sit on a chair or bench, preferably with your back supported. Grab your dumbbells, and lift them onto your knees. Start by bringing the dumbbells up to a curl position in front of your shoulders, with palms facing in. From there, start to press the dumbbells overhead, while rotating your palms around and out. When you reach the top of your overhead press, your palms should be facing away from you. Reverse the movement, rotating your palms back in as you lower the dumbbells back down to the starting position.

Lateral Raise

The Lateral Raise is a classic shoulder exercise that targets the side delts intensely, with some front delt action as well. And it’s great for building shoulder width. Sometimes you’ll see this movement with a slightly heavier weight and a good bit of “body English,” but I like it with a weight you can handle under total control.

How to do it:

Standing in a strong athletic position, with feet about hip distance apart, core tight, and knees slightly bent, grab your dumbbells and hold them at your sides. With a slight bend in the elbow, raise the dumbbells out to your sides, just slightly in front of your body. Stop when the dumbbells get to shoulder height, then slowly lower back down to the starting position.

Rear Delt Raise

The Rear Delt Raise is a laser focus on the rear deltoid, which tends to get a little less attention in shoulder workouts, many times leaving it smaller and weaker than the other muscles of the shoulder and deltoids. And we want to give the rear delt some more attention because while we often think of the shoulder from the front, or maybe side, of the body, having a fully developed rear delt rounds out the look of the shoulders, and solidifies their shape all the way around your body.

How to do it:

Set up standing in a bent over position, hinged at the hips with a strong core and flat back. Start by holding your dumbbells in both hands with arms relaxed in front of you and palms facing your body, thumbs touching each other. Initiate the movement with your rear delt, keeping a slight bend in the elbow, raising the dumbbells as far as you can without engaging the upper back muscles – you do not want to squeeze the shoulder blades together. Think about a string pulling the dumbbells up. Slowly lower the dumbbells back down to the starting position under control, keeping the thumbs pointed toward each other throughout the movement.

Front Raise

The Front Raise is *ahem* a movement that targets the front delts, giving the shoulders size and shape as soon as you lay eyes on them. There are many ways to do it, but I like to do it seated, all reps on one arm, to really isolate one side at a time without any swinging whatsoever. The seated position itself helps with that isolation too.

How to do it:

Sit on a chair or bench, preferably with your back supported. Start by holding your dumbbells down at your sides, palms facing behind you. With a slight bend in the elbow, raise one arm up until the dumbbell reaches shoulder height. Slowly lower it back down to the starting position under control, repeating all reps on that side before switching to the other side.

The Workout

I recommend completing this workout one to three times per week, as follows. You’ll only need dumbbells and a place to sit!

1A. Seated Arnold Press
Perform 4 sets of 6-8 repetitions, with a two-second eccentric. Rest 60-90 seconds between sets.

Followed by a triset of these three exercises:
*Note: In a triset you perform one set of each exercise, one after the other, before taking a rest.

2A. Standing Dumbbell Lateral Raise
2B. Standing Bent Over Rear Delt Raise
2C. Seated Single Arm Front Raise

Perform 3-4 sets of 10-12 repetitions, with a 2-second eccentric, moving directly from one exercise to the next. Rest 60-90 seconds after each triset.

Looking around in today’s climate, a big upper body and a big presence are something women often notice about other women. It’s still not the majority or the norm, so it’s usually pretty eye-catching. Some may consider it a bit masculine for personal tastes, others get all hearts-and-googly-eyes about it. But what many can agree on is that boulder shoulders are a badge of a bolder woman.

And that is a badge you can always wear proudly.

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