The Truth About Your Diet

Can I just be real with you for a minute?

I am going to speak to you from my heart a bit and it’s going to seem likes it’s all about me. But really it’s about you.

It’s about how I want to help YOU finally get to where you want to be with your health and fitness goals.

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YOU Stronger

But first, coffee Find your STRONG.

I was chatting with a friend today and she asked me what my mission was in one sentence.

The first thing that popped to my brain and out of my mouth was that “I want to help women find their strong.”

The strong I’m talking about is 3-fold.

STRONG Physically (YES!) because lifting is awesome and muscles are even more awesomer, ha! I love training hard and pushing my limits and I want to pass that love indexand knowledge on to as many of you as I can.

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The Season Of Squash (recipes)

Pumpkin Spice has taken over. I guess that means fall is here :)

Now I’m not here to tell you how sugar loaded those PSL lattes are. You already know that right? lady-in-forrest

I mean you haven’t missed that fact that a Grande, nonfat, no whip PSL has 49g of sugar.

And you know that compared to the fact that an adult female should strive for no more than 25g of added sugar a day that PSL is off the charts.

The fact is if you like ’em you’re gonna get ’em right?

Are they a good idea? I’ll hold my opinion to myself.

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The Most Critical Meal Of The Day?

I have this friend that is always talking to me about getting lean.

We have these passing conversations a lot. They go like this:

Her: I want to start eating better. I really need to.

Me: Okay, what do you plan to do for your lunches this week?

Her: I don’t know. It’s really hard because I don’t always know where I’ll be, whats around or if I’ll have a microwave.

Me: Then all the more reason to make your lunch and take it. Then you won’t be left to the mercy of whats around.

Her: Yeah…but I try to eat healthy…..

Me: (blank stare) Alrighty then……hey so are we gonna go to mall or what?

Now please don’t think badly of me. I don’t lack patience or compassion most of the time. Promise.

It’s just that I have this same convo with this friend ALL. THE. TIME. Like, EXACTLY the same.

We just can’t seem to get pass this one thing…..

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Should I Skip My Workout? (Excuse or Valid)

Funny thing happened last week. I had to “listen to my body”. I caught a nasty cold and was OUT. Minimal work, no workouts. Laying around watching TV, OUT. I don’t do any of those things often.

Now a few emails ago I told you how anti self-love/accept yourself I used to be and how it made me wanna kick somebody. I have since grown and reached a better understanding.

Well this whole listen to your body thing was something else I threw up a little in my mouth over each time I heard it.

To me this meant yet again making excuses. “Oh I’m tired” “Oh I’m sore” “I’m listening to my body so I’m not working out”. Yeah right. You’re lazy is what you are (this is what I used to think).

I once worked out with 102 fever because I don’t like to cancel set commitments and I was hard core (so I told myself), I could push through.

Wow, not only was that dangerous for me but how inconsiderate of those I was training around (I’m different now, don’t judge).

Over the last two years I have made a lot of progress in my education, mindset and wisdom and now know that listening to your body is not always a fancy way of making an excuse. Here’s how you can know too:

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Sweaty Weekend Workout [Video]

I have a super sweaty new workout for you to try this weekend or the next time you need something you can do at home.

As I’ve mentioned before when I work out on my own at home or at my Sacramento boot camp studio I like to keep my move count to 3-5 most of the time and do about 5 rounds instead of lots of moves and only 3 rounds. Nothing is a hard and fast rule but 8 out of 10 times that’s my go to pattern.

For this workout all you need is a low step. You can go as low as mine in the video (6”) or higher. [Read more…]

Pop Squat and Skate -BodyWeight Workout (video)

Let me tell you about this workout….I headed to my studio to shoot the videos. And that’s all I think of it as; shooting a video, not a workout. I do all my takes, get the angles I want and head back to my home office. A few hours later I start getting a throbbing soreness in my glutes. It kept getting more and more intense until the next day I woke up and I wasn’t sure if I was sore or seriously injured. Truly, It was bad. And every bit of it deep down in my butt cheeks. Nowhere else. [Read more…]

3 Moves. One Killer Workout [Video]

I get asked a lot what I do for my own workouts.

I actually do a nice blend of our boot camp and Beast Mode Squad moves with one exception; When I am on my own I like to keep my workouts to 3-5 moves tops and I do lots of rounds vs lots of moves and just a few rounds each.

It’s not that it’s any better or more effective, it’s just that when I’m working out solo its tough enough to stay motivated. If I have to keep changing moves referring to my notes I would probably loose motivation and bail. Plus I often need them to be fast. And with minimal equipment switching and one-time setup I can usually do 5 rounds of just about any circuit in under 30 minutes. BOOM. Done.

So I keep it simple. A few moves I can remember and then I go!

This one is my new obsession cause it has three things I love: Step-ups, explosive movement and lots of sweat.

You can do this at the gym the next time you’re there or you can do it at home with just a box or chair and a pair of dumbbells.

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3 Quick Ab Tips Plus Sneak Peak of Ab Annihilation (video)

Everyone loves to train abs! And tomorrow I am opening up early bird registration for our Ab Annihilation 21-Day program that starts Monday August 11th.

In fact Kim, a coach a Get StrongHer, is one of the reasons I decided to run this program. This girl LOVES to train abs and jumped at the chance to help develop and lead the 21-day program.

We made a short video of a quick ab workout you can do at home and it also has some of the moves we will be doing in Ab Annihilation.

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One-Arm Total Body Strength Training Workout

Today I have a great video for you with a workout you can do while traveling, if you missed a session in-studio or if you just need an extra strength training session.

Unlike my most recent videos this is all about strength training. Putting on some lean muscle so you can burn more calories when you do cardio or when you sit at your desk.

So here it is:

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