How to Use Warm-Up Sets For Big Lifts

Last week I talked about liberating myself from self-imposed, rigid mandates that have bogged down my blog. So I’m kicking off my more relaxed approach with a topic you don’t read about very often: Using warm-up sets to your advantage, instead of letting them ruin your progress. Recently, I was checking in with one of my long-time online clients (who is a badass woman lifter, I might add). While reviewing her workout logs, I noticed that she wasn’t exactly sticking to {Read More…}

Barbell Front Squat with Crossed-Arm Grip (“Genie” Grip)

If you want to sculpt your quads and build lower-body strength, barbell front squats will do the job like no other strength-training exercise. But two things can stop women from doing them: (1) wrist discomfort and (2) intimidation. That’s why I suggest the barbell front squat with crossed-arm grip (or “genie” grip). Typically, you’ll see the wrist-extended clean grip used for barbell front squats (palms facing upwards). But the clean grip adds a technical, awkward dimension that beginners may not be ready for. And if you have joint or bone issues, bending your wrists backwards {Read More…}

Muscle Definition That Makes People Look Twice

Since I haven’t quite mastered the art of mind reading, I was pumped to see the answers to the survey I conducted last week. Sure, as a personal trainer and group coach I have ideas about my readers’ true desires and roadblocks. But guessing is never a good idea when it comes to helping people reach their ideal body and health. So what were the survey results and how do they affect you – a gal or guy who lifts (or aspires to)? When you’re {Read More…}

Giveaway! Rubberbanditz Pull-up Bands

[Giveaway closed! Thanks to everyone who entered. See the winner here.] Pull ups will give you an athletic, strong back faster than any other exercise. They’ll also give you a badass self-confidence bump! But why can so few already-fit people do them? Getting to unassisted pull ups is all in the methodology, and I strongly believe the best way is by using pull-up bands. I know this firsthand as I’ve increased my pull ups to EIGHT and watched my clients crank out pull ups in {Read More…}

How to STOP Using Momentum When Strength Training

Everyone’s seen it: A gym-goer working hard to crush it but instead is standing in their own way. How? They’re using momentum to complete the reps instead of the power of their own muscles. We raise our eyebrows when we see someone swinging their body during bicep curls, but the truth is, you, too, might be using momentum without even knowing it. And it’s not even entirely your fault. Newton’s second law of motion, the Law of Acceleration, states that “the rate of {Read More…}

Friday Roundup: Selfies and Building Muscle

My goal with lifting weights is building muscle and strength, but to what end? Definitely for a strong, healthy body, but also for aesthetics. I’m transparent about training for aesthetics – it’s one reason I don’t lift for maximal strength very often. It’s more important to me to build muscle than be the strongest chick on the block. Everyone’s goals are different! I support you in training for aesthetics, too. As long as you also train your back, haha – {Read More…}