Category : Training

Nancy Rose Performance Review and Fitness Clothes Giveaway!

Nancy Rose Performance
Since I train at home, I walk into the garage wearing some unusual outfits (especially when it’s cold outside). When Nancy Rose Performance contacted me regarding their workout clothes, I felt a little tingly. I could actual train in style!

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Real Fitspiration

This article popped up in my Facebook feed earlier this morning on Marianne Kane’s page.

http://reembody.me/2013/09/10/the-6-most-shockingly-irresponsible-fitspiration-photos/

While I am not vehemently against these types of messages, I do see how they can mislead women looking to begin a journey toward better health. Yes, these can inspire. But how real are they? They are photos snagged from the web with transposed messages telling women to suck it up and get with the program.

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Hugely Discounted All-Access Membership for GetGlutes! This Week Only!

photo copyright flickr thejaybirdFrom September 1st through the 7th, Get Glutes is offering an all-access membership for $119! This gets you all the great content month in and month out, plus the support from our amazing community and access to your coaches for one low price.

We will keep the all-access membership after the 7th, but the price goes up to $179!

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We Understand If You Don’t Love Lifting

photo: flickr Hebe Aguilera

Two online clients confessed to me the same thing this past week. They both had similar sentiments, beginning with, “I can’t imagine not working with you. I love how my body has transformed and I don’t want to stop training.” Then the expected but happened, “but I don’t like lifting.”

Anyone who wakes with a taste for iron may feel this is an utter strike against all humanity. The benefits of resistance training are numerous and trainers and lifters alike give virtual high-fives to weightlifting whenever possible.

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Round Butt, Rockin’ Body

Courtesy of Bodybuilding.com

Courtesy of Bodybuilding.com

 

Here is a peek into my latest article on Bodybuilding.com. Head over to the site for the full article plus a 4-day workout that you can use for 4-6 weeks. 

 

No ifs, ands, or buts: If you want a nice butt, you must train for it. If an Olympian wants to be the fastest swimmer, longest jumper, or most precise marksman, she has to train for it. The swimmer isn’t going to swim twice per week, then head over to the archery range a couple times, and follow it up with a few hours of sprint drills. She’s going to swim until mastery is achieved.

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The Trouble with Training at Home

photo: flickr

After five hours of typing, I break to water the garden and tend the chickens. It’s nice to finally venture outside, even if it’s just for chores.  I end up back at my desk, writing a few plans, answering emails, and balancing my budget.

Now 7 hours into my workday, it’s time to take another break before finishing up a few small details and starting my evening chores—oh, and of course dinner needs to get on the stove.

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kellie davis front squat

Out of the Shadows and Under the Bar

kellie davis front squat

Weightlifting is a craft you work to improve, but will never perfect. That’s what makes it so addicting.

I can see you from the corner of my eye as you glide along the elliptical trainer. You’re curious, no doubt. But something prevents you from wandering out of the cardio section into the weight room.

It’s not your place—a woman’s world, I mean. Sweat pools left behind on benches and racks stacked with bending bars loaded to the max. Tinny cords of Metallica spill from headphones, only to be chorused over by grunts and howls of red-faced men followed by clanks of heavy iron.

Though that space on the other side of the gym seems all too foreign, it somehow appeals to you. Mottled in the wash of heightened testosterone, you see me—and women like me—with quiet persistence moving bars loaded with twice our bodyweight.

You think that could never be you, but your mind plays funny tricks. I know this all too well, because I stood in your place not long ago. I was the woman peering from the aerobic room windows, eyes fixed on those strong ladies who seemed to know exactly what to do in the weight room. I wanted to be out there, not hiding in the back of a choreographed class. Out there, doing what seemed impossible.

Four years ago I wandered into my local gym with a desire to get in shape. Bodyweight lunges killed me and I ran out of breath after a 20-minute workout. I made an effort to show up twice a week to a fitness class. After I spent some time getting to know the other women in the room, I learned a valuable lesson.

Some women were in their third or fourth year of the class, while others where fairly new. The longtime attendees didn’t look that much more in shape than did the ladies who’d only been going for a few short months.

I knew that if I wanted to get in the best shape possible I had to change things up. I couldn’t show up to endless aerobic classes week in and week out expecting better results. The routines grew tiresome. We did the same movements to different songs, and sometimes the music didn’t even change. I craved more than what the instructor had to offer.

After gaining some footing in the fitness room, I ventured out on the open range. Surrounded by plates, dumbbells, and machines, my heart suddenly began palpitating. Intimidated but determined, I made the effort to show up everyday, work hard, and try new things.

I didn’t know how to bench-press, squat with a barbell, nor had I ever heard of a deadlift. Two years later I maxed my deadlift at 275 pounds. This happened not because I suddenly figured it all out in one day. It happened through persistence, a whole lot of trial and error, and consistent progressions over the course of many months. I started at the bottom, plain and simple. There were no shortcuts, no magic bullets, and I am by no means a genetic freak with superior strength.

The key is to start is with your own bodyweight. Master basic movement patterns, get in tune with how your muscles activate, and gain a good understanding on how your body works.

We are often so eager to go big or go home. Resistance training doesn’t work like that. Quality precedes quantity, and weightlifting is no exception to that rule. I want you to go into your new fitness journey with confidence, so I put together this guide to help you get off to the right start.

To read the entire article and receive a two-phase beginner workout program, click here

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30 Day Glute Challenge

Wine Country and the 30-Day Glute Challenge

 

I just returned from a 2-day excursion to Wine Country for our anniversary. I am far from a wine aficionado. Don’t get me wrong; I certain enjoy a good libation. But give me a $9 bottle of chardonnay and I’m happy.
Nevertheless, this trip was nothing short of spectacular. Napa and Sonoma are such pristine, peaceful places to visit. You really feel like you are in another world when traveling there. Everyone is happy, and possibly drunk. But in a happy way.
Here are some photos from my trip.

Our little retreat

Our little retreat

 

We stayed at this peaceful wine inn right inside the Napa city limits. It was a former barn and mansion converted into a hotel. The service was wonderful and the setting was very relaxing.

All dolled up for a night out

All dolled up for a night out

Just sharing this in case you were wondering if I ever wore anything other than fitness clothes. I do, when prompted. Otherwise it’s tanks and yoga pants galore!

 

A little afternoon snack

A little afternoon snack

Pretty much every winery in Napa takes you to a storybook setting. We munched on this afternoon snack on a veranda overlooking the entire city. Each time we visited a new place it seemed like it was the best wine country had to offer. But they were all spectacular.

Yes, I intentionally ate this

Yes, I intentionally ate this

This sounds a little crazy, but I went to this restaurant for these tacos. I read about this place in Sunset magazine. Apparently grasshoppers are only served to those who ask about them. Why did I want to eat bugs? I just find it an interesting cuisine. In several countries all over the world insects are a main protein source. I figure why not try them? I won’t be traveling over seas anytime soon, so I gotta get them where I can.

If you are wondering if I had a little too much wine that day, perhaps. But I actually order the grasshopper tacos completely sober. I would describe grasshoppers as toasted seeds or popcorn. They were actually quite good.

 

Glute-y, glute-y, glute-y Rockin’!

In addition, Get Glutes has entered its 6th month of training. Our members are doing a spectacular job and we couldn’t be prouder of them. These workouts just get tougher and tougher as the months go by, but our members just keep coming back for more. And their bootyrific results show it! (Did you know you could change any adjective by replacing the beginning of the word with booty?)

However, as coaches we don’t just want our members to reap the benefit of butt-building workouts, so Bret put together this wildly entertaining 30-Day Challenge sure to whip even the fittest booties into better shape.

There are all sorts of fun workout challenges floating around out there. But I don’t think any of them will get your glutes pumped as much as this one. Oh, and did I mention that Bret designed it—so, yeah, it’s a doozy!

I encourage you to take it on if you aren’t using Strong Curves or Get Glutes. We even have a Glute Challenge group rockin’ it out on Fitocracy, so don’t forget to hop over there and see what’s going on.

30 Day Glute Challenge

30 Day Glute Challenge

Don’t forget to torture, errr, I mean encourage your friends to join in the fun by sharing our 30-Day Glute Challenge on the web.

The Logistics

Basically each day you take on the assigned challenge. The goal is to get in the number of reps for each exercise within a 24-hour period. So you don’t necessarily need to do three billion hip thrusts in one sitting. Just get them done in one day. Okay, so we don’t really require three billion— but close to it. I kid, I kid.
Just so you know you’ve been warned: your legs and booty will be sore. And when I say sore, I mean oooooouchie! But in a good way—a booty-growing way.

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Nayad Custom Swimwear Review and Savings!

A few months back, Kate from Nayad Aqua Sports Wear contacted me about her suits. She sent me one of her custom swimwear outfits to test out and I absolutely love it. I am not a big shopper at all, and swimsuit shopping is the pits. Nothing ever fits correctly. So, when Kate told me her suits are made to order, I couldn’t resist accepting her offer.

Sporting my custom Nayad suit

Sporting my custom Nayad suit

The process was seamless, and my suit shipped in no time at all. The best part about Nayad is the suits double as fitness attire. You can work out in these babies! I also love that it’s more ‘mom’ appropriate for this pool parties and beach days, but I don’t feel like I’m wearing mom clothes.

The creation process for each suit is incredible. You have multiple options for tops and bottoms, and an array of colors and patterns to choose from. I really enjoyed going through the process of creating a suit just for me.

I think this apparel is perfect for busy moms who like to spend time outdoors. I can imagine throwing my suit on and heading out for a hike or a swim with my family. I also love training in it during these warm summer months.

As a gift to you, Nayad is offering a 15% discount now through June 15th. Simply add the coupon code “getglutes” to your order and get the savings!

Grab this coupon code for savings!

Grab this coupon code for savings

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yoga lululemon

Best Restorative Yoga Poses (Greatist.com)

Feeling a little tight in the hips, hamstrings, low back, or pretty much everywhere? Sitting all day at a desk, lifting weights, and many other daily activities we do puts a lot of stress on our muscles.

Restorative Yoga is a great way to help nurse those muscle back to health, so you can move more freely– or at least a lot less like the Tin Man.

Greatist (yes, I am a huge fan!) put together this awesome tutorial on the best restorative yoga poses. Do these at the end of the day before bed and you will wake up feeling refreshed.

Get health and fitness tips at Greatist.com

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