Motivation Minute Ep 8: Doing Less Work to Build Muscle

Welcome! Need a mentor to rock better results with weights and clean eating? Stay up to date on blog posts and get tips I only share with my newsletter subscribers. Thanks for stopping by! If you’re frustrated with your muscle-building progress, you may be doing too much work. Learn the two concepts that are essential to building a sculpted, lean physique in this week’s Motivation Minute. Check out the articles below to help forward your knowledge. Check out these articles to learn more about volume and recovery: Weightlifting {Read More…}

How I Lowered My Cholesterol With Lifestyle Tweaks

In the last three months I’ve tweaked my lifestyle in a personal challenge to decrease my cholesterol. The results are in, and yow! Changing your lifestyle really can work. Here’s how I did it and how you can decrease your risk of coronary heart disease, even if you don’t have high cholesterol. Given my healthy lifestyle, I’m pretty sure my high cholesterol is due to genetics (both my parents have high cholesterol). I’ve had high cholesterol since my twenties, varying between borderline high and high. It’s {Read More…}

Motivation Minute Ep 7: Rewarding Yourself

Welcome! Need a mentor to rock better results with weights and clean eating? Stay up to date on blog posts and get tips I only share with my newsletter subscribers. Thanks for stopping by! Watch this week’s Motivation Minute to learn why rewarding yourself for successes really works (you might be surprised). Then check out my ideas to get started below. Remember, the reward should match the action. Also, you need to be very intentional and conscious with rewards instead of random. Use these ideas to get started! Rewards for small steps. Every small success counts. {Read More…}

Motivation Minute Ep 6: No More “Failing”

Welcome! Need a mentor to rock better results with weights and clean eating? Stay up to date on blog posts and get tips I only share with my newsletter subscribers. Thanks for coming by! Hey there! I’m back on da blog – yow! I have amassed quite the collection of strength-training and clean-eating articles in the last 5 ½ years, but I needed to hit the “reset” button, you know? Perhaps this was the break I should’ve taken while recovering from my prophylactic mastectomy. So here I am, feeling refreshed and ready {Read More…}

MO’ Muscle Talk For You, Video-Style

I’ll be honest – it’s like pulling teeth for me to blog lately. But I’m totally inspired by a groovy new alternative – video! (I know, I know… I’m a little late to the party. Ha) Last week I started two new video features that let me share my message and content with you in a mo’ fun, interactive way. Ready for em? (Psst – You can also browse my five years’ worth of mindset, strength training, and clean eating articles til I ramp up the blogging {Read More…}

Clean-Eating Nirvana: Garden Fresh Tomato Sauce

A fresh tomato is one of the joys of summer, a palmful of sunshine that is one of the most versatile fruits out there. ~ William Porter, The Denver Post  Although my mom is a master gardener and my family in Texas rave about big tomato crops every spring, I prefer to leave the gardening to others. Here in Denver, we don’t even plant til after Mother’s Day, so our tomatoes are ripening right about now. Freezing whole tomatoes doesn’t appeal to me particularly, but I {Read More…}

Eyes on the Prize (Part 3): Eating For Your Goals

In the last five months I’ve had two surgeries – a preventative double mastectomy and an implant exchange surgery. You can compare my coming back to a fitter body to your own fat-loss or muscle-building journey. How do you – and I – go about such a thing? For an extended time I couldn’t do any heavy strength training and my activity naturally decreased. Plus, there was some carrot cake that happened. Therefore, after a self-assessment (Part 1), I learned I’d gained  1-2% body fat and {Read More…}

Eyes on the Prize (Part 2): Secret Rituals of Muscle Building Women

While I was in nirvana last week, doing my weightlifting thing after a four-month layoff, all the subtle techniques (or rituals – I hate the word rules) I use to get results kept popping into my head. Guys ingrained in the lifting culture already know these rituals, but for us, these training subtleties can seem mysterious and unnatural. That doesn’t mean we shouldn’t do them; we just need to validate the fact that women need muscle-building rituals too. These rituals aren’t optional for building muscle and strength, {Read More…}

Eyes on the Prize (Part 1): A Plan for Muscle Growth and Fat Loss

There’s really no question in my mind that by this winter, I will have rebuilt substantial muscle in my shoulders, arms, back, and legs. (Chest is another matter – right now I’m just teaching my pectorals to function in a different position after my bilateral mastectomy and reconstruction.) By this time next year, I’ll be back to where I was, if not much sooner. I can’t see into the future, but these are my goals. Now that I’m back to hardcore {Read More…}

Do I Need Pre-Workout Supplements? Q&A With Suzanne

This week we’re talking about “pre-workouts” – those supplements you see advertised mostly for guys to “elevate performance” and otherwise activate beast mode. Are they for chicks, too? Plus my training update is at the end of this post. To participate in next week’s mailbag, post your question on my Facebook page, ping me on Twitter, or just drop me a line. Q: I have seen on social media more women saying they are taking pre-workout supplements before a session, {Read More…}