Change is difficult. We become so wrapped up in being comfortable that we forget that change is what creates the next level in our lives. On September 26, 2017, I received an email from an individual who was a bit hesitant to make the changes needed to create her next level, but she made those changes and one year later she is now an important member of my Warrior Body program and has become someone who has set an example for many. I want to tell her story because I hope that it helps others see that they are not alone in their struggles and that everyone can find a path to success.

Cassandra Hearns is a single mother to an active 14-year-old. Something many don’t know about her (so I hope she doesn’t mind me bragging on her for a moment) is that she is a former state champion in track and field and a former collegiate track and field athlete. Cassandra started her first training program with me understanding the dedication and hard work it was going to take to reach her goals.

About a month into the program I received an email from Cassandra. It was an email that made me say out loud, “this girl gets it!” Cassandra had been consistent, making healthy changes, and more importantly, learning about the bigger effect this lifestyle would not only have on herself but also those closest to her.

In her email, she stated that when she began the challenge she thought the biggest obstacles she would face would be physical, but she realized early on that the physical aspect was just one part of what would be a huge puzzle.

She went on to explain that she failed to consider not everyone would be supportive of her decision to live a healthier lifestyle and that the journey could get lonely. Her email went on to talk about her change in mindset because being strong mentally far outweighs being strong physically.

Fast forward to October 15, 2018–a post written by Cassandra on Facebook brought chills to many. Why? Because so many of us can relate to the struggles of change, the challenges of being a parent, and learning to balance both your life and your families.

Many women relate to what it takes to be a single parent and when we see one person showing that while yes, the struggles are real–they can be overcome. Based on Cassandra’s Facebook post, I decided to dig a little deeper because her story resonates with so many people that I see in my classes and in classes everywhere, no doubt.

The Progress of an Athlete

I have the pleasure of seeing Cassandra three days a week and I have been able to witness her growth throughout her training but I wanted to ask her directly to talk more about her mindset and experiences in the interview below.

1. Describe where you were in life before joining my Warrior Body classes both mentally and emotionally

Before joining your program I was more of an introvert by nature who focused on work, raising my daughter (who had more of a social life than I did) and was also involved in multiple sports activities for her. Being a single parent I put my all into ensuring she made it to each and every game, match or practice.

It was important that she got to do activities with her friends and that I was there to help out with every team function as needed. The day came when I got the phone call that she was at volleyball practice and had hurt her knee. A trip to the ER, crutches, lots of ice, and an MRI revealed that she would need surgery to repair the cartilage that was damaged when she dislocated her knee.

I was at a total loss as to what I was going to do because my world as I had known it had come to a screeching halt and I had no other plans on the horizon to occupy my time. For several weeks I was truly at a loss in regard to what I should do with the amount of free time I now had on my hands for the first time in eight years. My identity as I knew it was no more and that bothered me.

The thought of possibly doing something for myself made me feel selfish and also like a bad parent. Exercise was the first thing that came to my mind as I was trying to figure out ways to “do my own thing.” I wanted to learn healthier life habits, work on my body, have a stress outlet, and possibly make some friends. All of this sounded good in my head but putting the plan in motion turned out to be a bigger challenge until I contacted you.

2. Describe your hesitance of the email you had written to me before joining Warrior Body. How did our interaction through email make you feel?

I hesitated reaching out to you because I had emailed so many people before only to get a one or two-word answer or to get no response at all. I had even called a few places in the local area and I just felt like they blew me off and didn’t want to answer any of the questions I wanted to ask.

I also hesitated in sending an email because I knew if you responded and it was what I was searching for then it would put me on the clock for following through in wanting to start on this journey to a healthier lifestyle.

I asked a lot of questions once I got a response to my initial email and in return, I got the answers I was looking for and was even asked a few questions so that you could learn a little more about me. Our interaction through email made me feel like I wasn’t just a person inquiring about a service but that you had a service to offer me and you truly wanted me to be a part of it. You made me feel welcome from the start of what was a long email exchange and I knew I just had to check the place out.

3. Describe your first couple interactions in class? Who did you meet? What kept you coming back?

Before coming to Warrior Body I was an extremely shy person. I remember walking into class on a chilly Saturday morning October 7, 2017. You welcomed me with a big smile and I found a place off to the side in hopes that no one would notice my nervousness.

As I sat and observed those who were chatting before class I felt like an outsider because everyone seemed to know someone and they were just enjoying each others company. Class began and I immediately thought what the heck have I gotten myself into. You would check in with me throughout the circuits and ask if I was ok.

I was dying (or at least I felt like it), but I couldn’t be that girl on the first day who throws in the towel and walks out of class. After our workout was over I had a class member come up to me (Mandy) to ask if it was my first day and if I liked the class. We sat and talked for a bit and she encouraged me to keep coming to class and promised that it would get easier.

I left the workout that day thinking I was in over my head and that I needed to waive the white flag. Sunday morning, I woke up a little stiff and on Monday I woke up feeling like I had been sacked by Refrigerator Perry. Every inch of my body hurt. I kept thinking if I feel like this on Monday there was no way I could exercise on Tuesday. Thankfully I pressed on and managed to make it to Tuesday’s workout.

Everyone was so nice and encouraging throughout the duration of class and it helped take my mind off my sore muscles. I remember feeling like Warrior Body was unlike any place I had ever been. The support that I received in just two workouts immediately made me feel like I was truly part of an exercise family that had my back and wanted to see me succeed.

I kept coming back because of how each and every workout made me feel—like I could do anything if only I would just give it a try. No two workouts are the same and I was challenged with each class that I attended. I loved the energy I was experiencing as a result of Warrior Body and overall it gave me a sense of belonging to something that was beneficial to me.

Each workout gave me confidence that I had never seen in myself before. I was proving to myself that it was ok to step out of my norm and comfort zone, to change up my busy schedule to pencil some time in for myself and that it didn’t matter what others thought of me it only mattered what I thought of myself.

What kept me eager to continue coming to workouts were the Warriors. Hands down they are some of the nicest, caring, supportive, encouraging, and funny people that you will ever meet. Knowing that I was coming into each session to workout with such amazing people made me look forward to coming to class.

4. I received an email from you during the first couple weeks into the program. I will remember it as a breakthrough moment for myself as well because I thought, “yes, this girl gets it!” In it, you mentioned understanding this change is so much more than physical results. Can you discuss this email a bit more and the events leading to writing it?

Prior to coming to your Warrior Body classes, I had created a story as to how things would play out—I would come to class on a regular basis and end up having the body of a supermodel. I’d have toned arms and legs, killer abs and glutes, and look like I just stepped out of a magazine.

This body would cause people to take notice and compliment me on how good I looked, and all of this was going to happen sooner rather than later. About two weeks in it hit me that none of that was going to happen because the story I had created was unrealistic, had everything to do with everyone else, and nothing to do with me.

I was looking for that pat on the back from those around me but unfortunately, it never happened. Instead, you were giving me so much more than all of those things. My identity had been wrapped up in what others thought of me, my busy schedule as a single parent, and doing what everyone else wanted me to do. For once I was doing something for me, to benefit me, and the hot body was just an extra perk.

The is the email that I received, and it still holds true today:

When I began the challenge I thought the obstacles I would face would be physical but realized early on that was just one part of what would be a huge puzzle. I failed to take into account that not everyone would be supportive of my decision to live a healthier lifestyle. I failed to take into account that the journey could get lonely because some would not celebrate my victories or even acknowledge them. I failed to take into account that I am a single parent of a teenager who has put so much into her child that she doesn’t know how to balance her child’s activities with activities she wants to do for herself. I failed to take into account that balancing work, a child, life, workouts, doctor appointments, etc. takes a lot of planning. I failed to think of all the things that could hinder me along the way. As each of the obstacles came up in my journey it challenged me mentally. At times it challenged me emotionally, and at times I just truly wanted to kick, scream, and cry out of frustration—but I didn’t. I did my best, faced each challenge as it arose, and held my course. Once I got past those obstacles I was determined to make it all work and to not look back.

5. You have now been in the program for slightly over a year and whether you know it or not, you have become a key member and someone who people look to for encouragement. What are the biggest changes you have seen in yourself over the last year?

Changes I’ve seen in myself over the last year:

• I’m now ok with receiving a little attention.
• I’m not as shy as I use to be.
• I’m learning to be more of a people person and less of an introvert.
• I’m learning to accept compliments when given and know that I am worthy of receiving them.
• More and more I’m letting go of fear and not giving it place in my life to control me.
• I’m learning that I love to motivate people, encourage them, and support them in any way that I can. A year ago I would have remained in my little bubble and just cheered them on in my head.
• I’ve learned to love the skin that I am in and not allow society to dictate how I should feel about the way that I look or the size that I should be.
• I feel more confident in myself now than I have ever been.
• I’m more open to trying new things and activities as opposed to just shutting down the whole idea of something before I even give it any thought or consideration.

6. What other ways have you stepped outside your comfort zone?

Socializing outside of class was a struggle for me initially. I was so shy and self-conscious that being in crowds just overwhelmed me. Now when the Warrior Body crew are doing things outside of our workouts I love to hang out and socialize.

I recently participated in a softball league that some of my fellow Warriors were a part of that also consisted of their friends, colleagues, and loved ones. I met a lot of new people, made a lot of new friends, and truly enjoyed that experience.

I feel now more than ever that I’m more open to trying new things, going new places, or participating in activities that a year ago I would have never dreamed of doing.

Truly Embrace Change

Cassandra has truly embraced change and has taken full responsibility for her own health. It is about more than the way she looks. It is about more than just showing up. So many people have a gym membership or even attend some regular group exercises classes but they are not fully engaged.

It truly is so much more than just doing the workouts and eating the food. When you really have an understanding and appreciation for what a healthy lifestyle takes, everything will fall into place. You need commitment, community, and consistency.

It’s also important that your coaches are responsive to you. Find someone who answers your questions, gives you space when you need it, and is also interested in knowing more about you. If I don’t know the specifics of your life, I cannot give you the right instruction or support. Any good trainer or coach will know that and will focus on your highly personal situation.

Ultimately, you will continue with something if it is making you feel good and you feel that every step you take in a training program and every day you go is moving forward. It’s a lifelong commitment to be good to yourself so you can be in a good place for your family, your friends, and your community.

The post She Believed She Could and She Did appeared first on Breaking Muscle.

As we get older we tend to become more careful with our bodies–which to a degree I understand, but being too careful can result in injury and do our body more harm than good. No, I am not saying start out with the 100lb dumbbell or kettlebell, but instead choose a weight where the last few reps of your set are difficult. Working up in 5-10 pound increments is a good standard for increasing weight.

One of the biggest concerns I get from individuals is picking up a weight that feels too heavy, so they opt for the lighter weights. You might be putting your body through the motions, but if you aren’t picking up a weight that is making your body put in some work, then you are doing just that, putting your body through the movements.

I have some pretty amazing older individuals in my group fitness class here in Morgantown, West Virginia. They range between early 50’s to mid 60’s and quite honestly – they move better than some of my younger warriors (no offense – you know I love all of you), but the reason they are doing so well is because they understand that if they want their bodies to continue getting stronger, they need to continue challenging it.

Fitness After 50

After the age of 50 our body begins to lose muscle mass; For women, osteoporosis may start to settle in, metabolism starts to significantly slow down, our bodies stop burning fat efficiently, and we just feel tired all the time.

Strength training is still quite new to many older individuals, so they return to what they have done in the past—walking, biking, swimming, etc. While any movement is good movement, and conditioning exercise keeps the heart nice and strong, strength training can help to rebuild muscle, speed up metabolism and fat loss. Even a 20-minute strength training routine two days a week can significantly increase muscle mass in an older individual by a significant amount.

One of the biggest things I try to do with my Warrior Body classes is provide a functional fitness approach for everyone. I hate to use the word “functional” because it has become a buzzword. It gets thrown around because it is the “cool” way to stay fit these days. But, in all honesty picking things up and putting them back down is the way to stay strong and keep our bodies doing everyday tasks.

Step-ups, deadlifts, overhead pressing, even flipping tires and beating them with sledge hammers are all moves that mimic everyday activities. Performing three sets of 10 bicep curls may look cool and all, but are they really going to help you get up the stairs to your front porch?

5 Reasons to Strength Train After 50

• Increases bone density
• Revitalizes muscle cells
• Keeps minds sharp
• Reduces resting blood pressure
• Improves blood lipid profiles

I have one incredible member who is in her early 50’s who spoke with me after class about how she has been on blood pressure medicine for quite some time and she couldn’t believe how much it had dropped after starting my exercise and nutrition program. How exciting is that?

Weight training is not just about looking the best, looking like a model, or having six-pack abs. It’s about longevity and keeping yourself as strong and as healthy as you can. If looking a specific way is what keeps you motivated then go after it. Understanding the “why” of exercise will take you so much further and provide long-lasting results than chasing after a specific look.

Here are sample exercises to include into any plan, but will also be additionally beneficial for those in their 50’s and older:

• Squats
• Lunges
• Step-ups
• Deadlifts
• Overhead pressing
• Rows – work on posture and keep your back strong
• Core strength – the foundation of the body
• Carrying – whether it is kettlebells, sandbags, or kegs—all fantastic for building a strong body

The post The Silver Haired Warriors Club: Fitness for Seniors appeared first on Breaking Muscle.

Coach Micki Pauley teaching a Warrior Body class in Morgantown, West Virginia

The holidays are right around the corner and for many this means slowing down fitness routines, but for myself and other fitness professionals, it becomes important to find ways to show our clients and help them keep their health a priority during one of the busiest times of the year.

I get it—friends and family come in to visit, tons of traveling takes place, our lives get out of sync, but the one thing that can stay in sync is your health routine, or at least there are ways to make modifications to help keep your health a priority. While the holidays are an exciting time they can also be very stressful, so this is the time to keep up with as much of a fitness and nutrition routine as possible.

5 Ways to Take Care of Yourself Now

Last year I did a one-month holiday special for the entire month of December and included nutrition, Warrior Body workouts, access to a private Facebook page for additional coaching, along with other helpful resources. My goal was to keep individuals motivated and excited. I wanted to show them that waiting for the holidays to be over to regain their fitness routine shouldn’t be an option.

My first tip for you is to start now. Find a program that works for you and get started. I can hear some of you saying:

“Well, I don’t want to start now because the holidays are coming and I will just have to stop.”

“I have to save my money for holiday shopping.”

“Eh, I will just wait until the holidays are over. I want to enjoy them.”

The last sentence really gets me, “I want to enjoy them.” I must be honest, I never did understand that statement because why can’t the holidays be enjoyed while also taking care of yourself?

Oh, because you don’t think you can have a slice of grandma Ester’s best homemade apple pie? Shoot, I know I am going to! The best part is, my body is going to burn it off quicker because I take care of it and workout regularly. Do you see what I mean? Also, eating sweets isn’t my everyday nutrition so I am able to enjoy that slice of apple sweetness even more.

My second tip—really let this sink in—don’t feel obligated to eat all of the treats given to you. I often hear that individuals feel bad for not eating the pumpkin pie made by a friend or the coworker’s famous sugar cookies. If you don’t want it, you don’t want it. However, if you do want it, take some of each and enjoy it. There is no sense in stressing out about it.

My third tip is to be prepared. If you know you are going to a holiday party and are afraid of being ravenous the eat before you go. I often tell my clients to eat a small meal or snack before heading to the party so that way they can still consume foods they enjoy but aren’t so hungry they clear the entire buffet.

Extra fun tip before we head to tip number four—if you are heading into a nutrition program with a “diet” mentality, chances are this isn’t going to work out well for you. Diets are meant to be short term, but if you are looking to make lasting changes then stepping outside of the mindset that foods are off limits or that you can’t have something anymore tends to make us want it that much more.

My tip number four is to balance your system. The more balanced your nutrition is the more satisfied your body becomes. Going low carb is not always the answer. Not eating at all because you have a party to go to and you want to save your calories isn’t the answer either. Make sure you are consuming a protein, a healthy fat, a vegetable and/or fruit.

Intentional carbohydrates (such as your grains) come in handy around your workouts. When our bodies are fed healthy, whole goodness it helps to kick our metabolism up a notch and make us fat burning machines.

Tip number five is critical—don’t miss your workouts! Remember when I said that our lives get out of sync? Well, if you can’t make it to the gym for your regular workout because cousin Larry is in town visiting, keep in mind that there are plenty of quick, at home options to dive into for when the gym just isn’t an option.

Holiday Workout Options to Stay on Track

My clients know that I am a big fan of tabatas. In fact, I wrote an article about them because when used correctly they are super effective and can take up to as little as four minutes.

So what is a tabata? It is a four minute, high-intensity workout that can include anywhere between 1-4 exercises. You do work as hard as you can for 20 seconds and then you give yourself a 10-second rest before hitting it hard again. Depending on how many exercises chosen and which they are, the 10 seconds rest can quickly become the transition period between exercises.

If you don’t want to tabata other great formats are AMRAPs (as many rounds as possible). For this type of workout, you set a timer for whatever duration you choose–I typically start at 10 minutes, but you can go for 15, 20, even 30 minutes. However long you choose, set a timer, choose your exercises and complete as many rounds as possible in that timeframe.

The goal is to get your heart rate up and get a good sweat in.

You can say that I have “been there, done that” when it comes to health and fitness. I used to be that girl who would eat super clean, down to the final crumb, during the holiday festivities. It wasn’t because I wanted to; it was because I was too afraid to deviate from my plan.

I found that it’s not just the holiday meals that make the difference, but all the other meals I eat year-round, every day. Those are the meals that matter. Don’t sabotage your health and fitness goals–make them a part of your life and enjoy the holidays.

Below are sample exercises you can do to put in either a tabata or AMRAP:

• Mountain Climbers
• Jump Squats
• Push Ups
• Sit Up/Stand Up (perform a normal sit up, but come all the way to standing)
• Sprinter Sit Up
• Plank

Example Tabata: Alternate between mountain climbers and sit up/stand ups (start in a sit up position and go all the way to standing.) You can remove one of the exercises and just do one for a tabata or add three more exercises and have a total of four.

Example AMRAP: Set timer for 10-20 minutes and complete as many rounds as possible.

The post The Holidays Are Coming, Make Your Health Priority appeared first on Breaking Muscle.

I am writing an open letter to you to tell you how grateful I am for your trust, your commitment, and your strength. You see, it is with your strength that I have grown as a person and a coach. Your belief in me has led me to grow what I love which is helping others find their way through building their own strengths.

You are brave. You are strong. From the moment you commit to me, you have made a commitment to yourself. But, also know that when you make a commitment to me, I make a commitment to you. I created a program that is more than just fitness and nutrition, but about finding yourself and learning what your body is truly capable of.

But, as you go through the workouts and as the days pass I hope you learn and understand that to achieve greatness, you must first believe that you are great. I already know that each one of you is meant for something more and that you can achieve your goals, but you must believe it first.

You must understand the following five things in order to proceed:

1. Commitment isn’t just for three days of the week (number of Warrior workouts). It is committing to yourself seven days a week, taking care of your temple because we are so blessed to be healthy and active on this earth.
2. Be honest with yourself. Do you really need that slice of pizza or glass of wine because you had a bad day at work?
3. Surround yourself with positive individuals. You will have friends and family who will try to sabotage your progress. This is why you have a team of Warriors who look for you in class.
4. Change isn’t easy. It is actually quite scary, but change must happen in order to create a healthy habit. I am here for you every single step of the way.
5. You are so much stronger than you give yourself credit for. If you just push through the pain, the difficulty, and the stress of making big changes, I promise that what you are seeking is right on the other side. Again, I am here with you along with your fellow Warriors.

What you put into something is exactly what you get out. You are just as much a human as everyone you take care of around you. So please take care of yourself first. Another thing, don’t be so hard on yourself! We are all a work in progress and we all change differently–physically and mentally.

Coach Micki Pauley with her Warrior Body trainees in Huntington, West Virginia

Progress takes shape in many forms. For instance, did you do more rounds of your circuit than you did the week before? Celebrate! How about picking up a heavier weight than you did after the first couple weeks? Celebrate! How about fueling your body with healthy foods for an entire week–heck even an entire day is something to celebrate.

Progress happens all around us if you are willing to open yourself up to it. Warrior Body is about embodying yourself as a whole, but you have to allow yourself enough time to appreciate it because without appreciation you will still chase after that number on the scale.

I believe in you. I learn from every single one of you and make continuous efforts to evolve our program. But, always remember you are meant for something greater–treat yourself like it. We choose what efforts we make, so choose the effort that brings you closer to your goals.

The post Dear Warrior, Choose What Brings You Closer to Your Goals appeared first on Breaking Muscle.

A mother is described in Webster’s Dictionary as a “woman in relation to a child or children.”

I have to say I was surprised by this definition because when I think of a mother, I immediately think of someone described as a caretaker – someone who is loving, passionate, and strong.

A mother is described in Webster’s Dictionary as a “woman in relation to a child or children.”

I have to say I was surprised by this definition because when I think of a mother, I immediately think of someone described as a caretaker – someone who is loving, passionate, and strong.

One of my biggest client bases and the majority of what makes up my group fitness class, Warrior Body, is mothers. Mothers of all ages – some who are new mothers, some who are empty nesters, and some who have children of all ages in between. I can confidently say that one of the strongest bonds amongst my class is made up of these strong women.

While being a mother by itself is a full-time job, it is easy to just say, “I don’t have time to work out because:”

• “I have to get my kids’ dinner.”
• “I have to take them to practice.”
• “I feel guilty leaving them.”

While I am not a mother, many would argue that I don’t have any business discussing this, I am the daughter of a wonderful mother who continually puts my brothers and myself first. That appears to be how it should be, right?

Yes, she could have made the decision on her own to create time for herself to come first, but many of the other mothers we were around – they too put their kids first which left little room for themselves to be healthy and active individuals. I am simply showing you what my Warrior Body philosophy has created for mothers throughout this incredible community.

Warrior Moms Create Magic

Heck, I have a cat and I feel bad enough leaving him throughout the day, so I can only imagine a mother leaving a child – however what magic has been created through at my gym is pretty amazing. Check this out…

One mom decides enough is enough – she is tired of feeling sick and tired and wants to make a change for herself – Boom, she joins our workouts. She loves it and now has a friend who is eager to set a good example for her daughter. She is skeptical of the program –

I mean have you ever thought of yourself as a badass keg carrying, tire flipping, can “push heavier than some of the guys” kind of girl? Well, her friend raves about it – so she decides to join – It is a ripple effect.

I want my group training sessions to be more than just a workout class, it is home to many strong individuals, and I highlight the moms in this article because I feel there is nothing like the strong bond between mothers. There is a special language they speak.

While helping others to live a healthy lifestyle through fitness and nutrition is what I have practiced in the last decade – in recent years I have started doing a lot of work on myself through self-discovery and exploration. Learning my purpose and finding clarity in myself, I believe that if we truly understand who we are, become confident in our skin, and find clearness we can move forward within ourselves to reach our healthiest selves.

When you surround yourself with strong individuals who you have a connection with, your strengths become amplified. I believe being a mother automatically helps some of these ladies feel a sense of belonging, but when you are surrounded by others who understand the importance of their own health it helps to create a positive shift in your own mind.

Hormones and Feeling Accepted

In my last article – I discussed the importance of strength training and nutrition for women – taking care of yourself in this way is important for many reasons, but for females, having a sense of belonging is incredibly important for our own health.

When we feel accepted it helps to set off our dopamine receptors in the left side of our brain which is our motivation hormone. When we are happy and excited – our serotonin levels (our happy hormones) raise which in return gives us a healthier body as well.

The Importance of Gut Health

I preach to my clients how our bodies, especially our guts, respond to what our brains are telling us. If we are continually thinking negative thoughts, effects like our food not digesting properly, our muscles feeling fatigued, or feeling constantly tired are what we will experience.

All of this is connected by surrounding ourselves with healthy and positive individuals and understanding that it is just as important for our health as exercise and eating healthy is.

I am motivated daily by the strength our women in the class have and seeing the special bond many of the moms have in class is amazing. I see having a warrior body mindset as not just about exercise, but about making strong connections and building special relationships with one another.

The post Mothers Supporting Mothers Builds a Positive Gym Experience appeared first on Breaking Muscle.

So why do we sell ourselves short? I preach about the importance of putting healthy foods into our bodies and the benefits of exercise, but do you really know and understand what causes those benefits inside of us?

Everyone is always looking for quick fixes. No one wants to put in the work that creates lasting changes—which is what you really want in the long run. Right?

So why do we sell ourselves short? I preach about the importance of putting healthy foods into our bodies and the benefits of exercise, but do you really know and understand what causes those benefits inside of us?

I am going to target this article a bit more towards the ladies because they are the majority of my audience and some struggle to truly understand what regular weight training and eating healthy can do for you.

The Importance of Your Metabolism

Metabolism is what we want to boost when trying to lose weight because it is the control center for everything chemical that happens in our bodies. Think of our hormones, the way we feel, how much energy we have, and where we hold onto most of our weight. The higher our metabolism is, the more calories we burn. But when we destroy it when we go on crash diets or we yo-yo diet (bouncing around from diet to diet) we do our bodies more harm than good.

Fortunately, there are a couple ways that work to get your metabolism back in sync.

Metabolism Booster #1: Nutrition

Food and our metabolism are connected through what is called the thermic effect of food (TEF), defined as the amount of energy required for the body to use and store food. Protein has the highest TEF, followed by carbohydrates, followed by fats. This makes having protein with every meal key to helping boost your metabolism.

When it comes to choosing your proteins, think of your lean sources of protein: chicken, lean beef, turkey, fish, and eggs. Eating more protein also helps you to feel more full because it takes the longest to digest, hence boosting your metabolism through digestion and absorption. Protein is what builds the foundation of our bodies. If you want a strong structure, protein will help you.

What happens if we don’t eat enough? Well, our bodies aren’t too happy. When we aren’t giving our bodies enough food to eat, everything I talked about above goes right out the door. Our bodies go into more of a survival mode and will store the food as fat instead of burning it for energy.

If you are someone who exercises consistently (specifically weight training), there is pretty much no reason you shouldn’t be fueling your body properly. Ladies, I am calling you out because working with you for over a decade on nutrition, I have really had to get creative in helping you to understand the importance of fueling for weight and fat loss.

Here is an example of what a one-day meal plan might look like for a client. Keep in mind this is a pretty basic meal plan to help get the point across.

Meal #1: Breakfast

Meal #2: Snack

Meal #3 Lunch

Meal #4: (pre-workout snack)

Meal #5: Post Workout

Meal #6 Dinner (Post-workout)

Each of these meals should have at least 25-40g of protein.

Metabolism Booster #2: Weightlifting

As a female weightlifter, I can assure you that lifting weights won’t make you blow up into the female version of The Hulk. Aside from my love of talking nutrition, my next favorite thing to discuss is muscle.

It is commonly known that muscle burns more calories than fat does. If you aren’t convinced that adding muscle to your frame is for you, remember that a pound of muscle burns an average of 3-10 times more calories than a pound of fat.

Aside from the positive effects, weightlifting has on the metabolism, it also has many other positive benefits such as helping to make your bones stronger. Ladies, we are more likely to have osteoporosis than men. Please help yourself by picking up something heavy and putting it back down on a regular basis.

I add a variety of weight lifting into my group fitness class, Warrior Body, here in Morgantown, WV. One of the questions I am often asked about my class is if it is more cardio or weightlifting based. The truth is that it is a good mix of both, but my members will tell you that we do a lot of weightlifting. Some examples include:

• Barbell work: rows, overhead pressing, deadlifts, squats
• Kettlebell work: deadlifts, presses, swings, rows, squats
• Dynamic strength movements: tire slams, tire flips

Why is this type of training so successful? It’s because this type of training adds load to your muscles and this loading is what creates more muscle mass. The more muscle mass you have, the quicker your metabolism will become—which equals more calories burned!

An example of a circuit in my Warrior Body class might look like this:

• 1: Kettlebell deadlift x 10-15 reps
• 2: Two kettlebell bent over row x 10-15 reps
• 3: Prowler push x 30-60 feet

I typically have this type of workout in a timed circuit, but for this example, you can see that the first two exercises are strength training based and the last exercise is conditioning based. This is just a simple example of what a circuit might look like, but it has all the components of a metabolically effective workout.

The Takeaway for Ladies

So ladies, if you could take anything away from this article, it is this: rip away your old beliefs that food makes us fat and that lifting weights is for The Hulk. Instead, work on adding more protein to your nutrition plan and add more weights to a weekly fitness routine.

This video, above, shows the variety of ways that I implement weight training into my workouts. Think outside of the box and make it fun! If you are anywhere near Morgantown, West Virginia, come on by and join in with our Warrior Body classes, and if you’re not, sign up to join us for our online fitness challenges.

The post Women, Weightlifting, Nutrition and Metabolism appeared first on Breaking Muscle.

Cool weather is nice to workout in, warm weather helps you work up a sweat, but hot weather can make it difficult to even breathe while working out. So, what do you do? Do you workout at the same intensity as you would with cooler weather or do you take it down a notch?

Recent research¹ suggests that we need to understand that in addition to increased perspiration while working out when the weather is hot, the heat has a positive effect on an individual’s blood plasma volume.

This, in turn, helps the individual become more conditioned, reduce core temperature, experience increases skeletal muscle force, and train better in cooler temperatures. “Heat training not only does a better job at increasing VO2 max than altitude, but it also makes individuals better at withstanding a wider range of temperatures (Brown).”

Embrace the Heat

My gym does not have air conditioning and we are smack dab in the middle of summer with temperatures ranging in the mid 80’s to low 90’s. So, training in the heat is certainly nothing new. The important thing for me is to make sure my clients stay hydrated.

A lot of my workouts are circuit based to ensure everyone is taking drinks often during class. I keep the circuits short, but intense. I may have anywhere between 2-4-minute circuits that create enough time for Warriors to get their heart rates up, but give them enough rest as not to overheat. This creates more time to stay hydrated during their workouts.

When groups are involved versus personal or private training, there is a lot more overhead that is involved, so safety always comes first. Coolers of water and ice are kept in the building at all times. We have two big industrial-sized fans, along with water bottles, to spray the members during and between circuits.

To help individuals become acclimated to the heat, keeping the workouts at a moderate pace and increasing the intensity over time is important to help the body become accustomed to the heat.

Complete this circuit until you get down to 1 push up and 10 triceps dips. Stretch 10 minutes to cool down.

As you can see working out in the heat has its benefits, but proper planning and care is important in taking care of members. Many enjoy the additional sweat they receive but always plan with safety in mind.

Reference:

1. Lorenzo, Santiago, John R. Halliwill, Michael N. Sawka, and Christopher T. Minson. “Heat Acclimation Improves Exercise Performance.” Journal of Applied Physiology (Bethesda, Md.: 1985) 109, no. 4 (October 2010): 1140–47.

The post How Safe Are Group Workouts in the Heat? appeared first on Breaking Muscle.

Ya gotta Tabata, right? When many of my clients hear this word, they typically cringe. Although, I love to see the looks on their faces as they anxiously wait to hear which exercises are on the Tabata menu.

So, what is a Tabata anyway? It is a 4 -minute high-intensity workout that can include anywhere between 1,2, or 4 exercises. You do work as hard as you can for 20 seconds and then you give yourself a 10-second rest before hitting it hard again. Depending on how many exercises are chosen and which they are, the 10 seconds rest can quickly become the transition period between exercises. Who needs a rest anyway? It’s only 4 minutes, right?

If you are truly giving it all you’ve got, Tabatas are certainly efficient. The amount of fat that can be burned during this high-intensity workout is well worth the 4 minutes! I use them as either starter to a workout (I typically choose more core-based movements on these as to not completely wear my clients out from the start), as a finisher or when in a time crunch – such as busy holidays!

While you can put all kinds of different exercises into a Tabata – core, plyometrics, lower body, upper body – I really enjoy using some form of compound or combo movements when creating them for a time crunch. This type of work puts more demand on the body – thus making you work harder!

Here is a sample workout I have written for members to complete during their 4^th of July festivities!

I have 3 Tabatas written out! You can complete 1, 2, or all 3!

Tabata 1 – Red

Tabata 2 – White

Tabata 3 – Blue

This whole workout can only take you 4 minutes or longest, 12 minutes – both of which anyone can spare some time for! This 4th of July holiday, I am using these as part of my Warrior Body classes in my gym in Morgantown, West Virginia!

We’re getting them in before the festivities begin and turning ourselves into a fat burning machine all day long! Are you ready to Tabata?!

The post The Red, White, and Blue Tabata Workout appeared first on Breaking Muscle.

The log is much wider, which makes your body work much harder to stabilize the load throughout the movement. Since the log must be taken from the ground, you will engage your entire body to get the log overhead. Your legs, posterior chain, upper back and shoulders all have a turn as the exercise progresses.

How to Clean and Press a Log

The log clean and press actually requires three separate movements: lapping, cleaning, and pressing. All of them depend on a strong upper body.

1. Lap: Start with a deadlift, then with your chest high, sit the log into your hips. Keep your core tight and elbows high.
2. Clean: From the lap position, thrust your hips up and forward. Keep the log high on your chest, and rotate your arms underneath it. Have your elbows high to create a front shelf for the log. Keep your core and back tight to prepare for the press.
3. Press: From a nice, high position of the log on your chest, initiate the press overhead. The high elbows allow for a smooth press backwards. Use your legs like a push press for an extra boost.

Assistance Exercises for the Log

The log clean and press will, by itself, create a strong upper body. But there are several different exercises that target muscles to help your log press become even stronger. Here are a few assistance exercises that I like to incorporate to improve my log press:

How to Train With the Log

So how can you incorporate the log clean and press into their training? It depends on your goals and experience lifting objects over your head. If you are just starting out, working on skill alone is important.

Start by working on the clean with a lighter load, but performing sets of 8-10 repetitions. You want to be able to complete enough repetitions correctly without fatiguing too much. In this case, practice does make perfect.

If you are able to clean and press the log with reliably proper technique, you can use it to improve strength. Keep the volume low, and perform sets of 3-5 repetitions. You may also use the log clean and press for conditioning, using sets of 8-10, with little to no rest between sets.

I primarily use the log in two ways in my own training:

1. At the start of an upper body day: I will have a nice upper body warm-up, making sure my shoulders, lats, and chest are nice and loose. I will start my workout with 3-4 sets of 4-6 reps. I like to include them at the beginning of my workouts if I am working on strength, so that my body is not tired. I like to be fresh for them.
2. As conditioning: I will incorporate an EMOM (every minute on the minute) at the end of either an upper body day if I want a burnout, or a lower body day if I don’t want to completely tire my legs out. Because this is conditioning, I keep the repetitions high, but allow myself to complete the work within the minute, so I will keep my repetitions to five. This can be done with either just the clean, or the full clean and press.

Take it from a 120lb girl who used to spend all her time in a general fitness gym working with traditional equipment. If you have a log or other unique pieces of equipment in your gym, use them! They can provide a lot of benefit for both your physique and strength.

Move beyond the bells:

Make Strongman Part of Your Fitness Plan

The post Strongman Is for Everybody: The Log Clean and Press appeared first on Breaking Muscle.

While squats, deadlifts, and lunges are three of the most popular exercises for shaping legs, they are certainly not the only way to get the job done. Today I am going to show you that a few more general exercises can yield big results, especially when used in addition to your regular lower body training.

General physical preparedness (GPP) exercises are normally intended to build overall fitness—general strength, healthy movement quality, and an increased work capacity. Many GPP movements involve a high workload on your lower body, particularly the largest muscles like the glutes, quads, and hamstrings.

As an added benefit, many simple GPP exercises, such as pushing a sled, are almost completely concentric in nature, which means they will inflict less damage to the muscle fibers. This will allow you to recover more quickly than you would from traditional squats, lunges, and deadlifts.

Basic Leg Functions

There are many muscles that make up our legs, and most are involved in multiple movements. Some are primary movers, others are assistant movers. They work together to create each of the movements described below.

Linking each of these movements to an exercise will help to develop strength in your legs and a well–rounded lower body.

• Hip abduction: Movement away from the center line of your body
• Exercise: Standing lateral leg raise

• Hip adduction: Movement towards the center line of your body
• Exercise: Squeezing a stability ball between your legs

• Hip extension: Straightening the hip joint to increase the angle between your thighs and torso
• Exercise: Glute bridge, bird dogs, or the upward motion of a squat

• Hip flexion: Decreasing the angle between thighs and torso
• Exercise: Knee raises

• Hip Rotation: Rotating your upper leg towards (internal) or away from (external) of the center line of your body.
• Exercise: Lateral band walks with a band either around your feet, below your knee, or above your knee

• Knee Extension: Opening the knee joint
• Exercise: Quad extension machine or any kind of front kick movement

• Knee Flexion: Curling the lower leg towards you, bringing your heels towards your bottom
• Exercise: Butt kicks or leg curls

GPP Movements for Stronger Legs

Squats, deadlifts, and lunges are often drilled into our brains as the only exercises to build strong legs. While I agree that they are great exercises, incorporating GPP exercises will help to give your legs a more well-rounded training exposure to build upon your current shape and strength.

Choose exercises that will compliment your existing lower body training, or that you can easily interchange with similar movement patterns. Here are my favorites:

Sled Push

The sled push is a wonderful exercise that hits all the main muscles in the leg. If performed correctly, you should get a nice pump in your glutes and hamstrings.

Backwards Drag

The backwards drag can be used with any piece of equipment that has a handle or something you can pull on. It is important to get a nice backwards lean to work your quadriceps more.

Walking Pull-Throughs

This is performed just as a normal cable pull through, the only difference being that you are walking with it. In this video, I demonstrate with a carpet sled with added weight.

If you have a regular sled at your gym, you can hook a rope to it and perform the same exercise. You want to focus on pulling through with your legs and squeezing your glutes all the way through.

Lateral Band Work

Band work is often forgotten in resistance training. Exercises such as the lateral shuffle and skaters target the inner and outer areas of your legs, while the back pedal really targets your quadriceps. Because the resistance of the bands is very high, performing higher reps provides more benefit.

Sample GPP Leg Workouts

Here are three different workouts using the movements above. Incorporate them either at the end of a lower body day to get that last bit of burn, or use them on an active recovery day.

Workout 1: Sled push/pull – 80 feet, 10 rounds

Push your sled 40 feet, and then drag it backwards another 40 feet. Rest 30-60 seconds between sets

Workout 2: Backwards sled drag/walking pull-throughs – 6 rounds

Drag the sled backwards 80 feet, then perform 40 feet of walking pull-throughs. Rest 30-60 seconds between sets.

Workout 3: Resistance band work – choose from the following

5 sets, resting 30 seconds between each:

• 10 lateral shuffles (each side)
• 10 skaters (each side)
• 10 back pedals

Or

5 sets, 1 minute rest between each:

• 30 seconds lateral shuffles (each side)
• 30 seconds rest
• 30 seconds skaters (each side)
• 30 seconds rest
• 30 seconds back pedal

These three workouts are guaranteed to get the job done, but make sure you program them each week so that you are progressing. For example, on workout 1, increase your rounds to 12, or go a further distance.

Even reducing your rest time is progressing. I always treat these sessions as I would a regular lifting session. The more you increase your workload, the stronger you become.

Whether you are an athlete or someone simply looking to get stronger, incorporate more GPP into your training plans. Does it all have to be lower body? Absolutely not, but who wants weak legs?

Stop hiding in your pants:

Chicken Legs Don’t Suit You: It’s Leg Day

The post 4 GPP Finisher Exercises for Leg Day appeared first on Breaking Muscle.

Physique training programs are built around aesthetics and hypertrophy, but often lack relative strength. Big muscles do not always equal a strong body. The strength gap between strongman and bodybuilding is a relatively recent development. The original physique athletes were also many of the first strongmen! Eugen Sandow, “the father of modern bodybuilding” and the model for the Mr. Olympia statue, was a strongman, but became known for his carved physique. He made the switch into bodybuilding and even started the very first bodybuilding competition.

Strongmen and strongwomen are exactly what their sport says: strong. Every part of their training involves picking up heavy (often odd) objects and then putting them down or carrying them around. Physique athletes use a lot of reps, a lot of sets, and a lot of dumbbell and barbell work. A prowler (sled) is added in here and there, but that is typically about as crazy as it gets in the weight room.

Every athlete, bodybuilder, and person could benefit from incorporating some form of strongman training in their routine. Why? It engages your entire body’s muscularity, focuses on strength production by the entire body as one unit, and adds a load to your core, making it work harder. The desired outcome? Becoming stronger and a release favorable hormones.

Strongman implements such as kegs, logs, and atlas stones give a better stimulus for the body than traditional implements. They make your body work harder because they hit muscles you did not even know you had, especially in your core.

Strongman Movements

Overhead press

Why press with strongman objects such as logs, axles, kegs, sandbags, and all the other fun and awkward objects? Lifting a crazy object over your head increases activation of large and small stabilizer muscles will make you a believer.

Deadlifts

These are popular among all athletes, work your entire body, and do a number on your grip strength. To change things up and make your deadlifts stronger and more interesting, why not try out a fat bar? The width of these bars make it more difficult to pull big weight, but the more you pull and work the stronger your grip becomes. Or you could try a car deadlift. The stance is closer to a hack squat and the grip is like a trap bar, with handles on the sides. Why in the world do I want to deadlift a car? Well, for one it is badass, and two you are moving your body differently than in a regular deadlift and hitting muscles differently.

Carries

There are a variety of carries that you can incorporate into your lifts:

• Farmer carries: These are a common exercise used in strongman training. The usual piece of equipment is a long bar with handles in the middle, and weight is distributed in the front and back. Kettlebells can work just as well for general fitness strength. Once you have successfully picked the weight up (picking it up is half the battle), you can carry for time or for distance.

• Sandbag carries: Instead of the weight being at your sides, you want to hold the sandbag high on your chest and lean back slightly, so the weight is distributed on your core. Sandbags can seem to have a mind of their own, and will really challenge your total body strength.

• Keg carries: Kegs are a fun and unique object to pick up and carry. They are typically lifted similarly to a deadlift, and then carrying high on your hips. Great for the core, and boy will your glutes and hamstrings be on fire!

Push, Pull or Drag

You can drag an object for distance, or you can do it for time.

• Chain or sled drags: To set up you will face the chain. Once you have it in your hands you want to drag the implement by leaning back to pull the chain.

• Truck pull: If you want to build those quads, pull a truck! You face away from the implement and have a harness around you connected to truck or car. Again, you can go for distance or time. Not everyone has a harness for a vehicle, but forward sled drags or pushes will provide a similar training effect.

Strongman for Conditioning

Strongman is not always all about strength; it can also be used for conditioning. Include one day in your training week as an event day, and use it as your “cardio” day. Choose a weight that is a bit light and move with it for 30-60 second intervals. If there is one thing that can get your heart rate up, strongman conditioning is it.

For example, complete six rounds of the following exercises, with 30 seconds working per exercise and 30 seconds of rest:

• Keg over bar
• Seated arm over-arm pull
• Prowler push
• Chain drags

This is a rough circuit, but if you want a great physique, sometimes you need to step outside of traditional training and work your muscles a differently.

Strongman Training for Physique

Below is a sample of a 4-day training week from a 10-week program. This is part of my current training program for my next strongman competition, and was written for me by Coach Jerry Handley of Viking Performance Training. The days are split into upper and lower body days, with some accessory work as well.

Want to get into strongman training at home?

Must-Have Equipment for Strongman Training

The post Strongman for Physique Competitors appeared first on Breaking Muscle.

That means Santa needs to work extra hard this Christmas to bring strongwoman the goodies they deserve, to help keep them strong.

Have you ever a met a strongwoman before? Well, their wish list is quite unique. Take a look!

1. Circus Dumbbell

Price: Depends on the producer

Description: Because what kind of strongwoman does not want to press a heavy, yet awkward, object over their head? The circus dumbbell was created when the very first strongmen were seen in the circus. Instead of pressing a regular dumbbell overhead, the ends of the dumbbells were enlarged, making the object much more difficult to press overhead (athought the strongmen would wow the crowd with how easy they made it look). Beast Metals is a popular company that creates them for people to purchase, but a lot of times people can make them on their own.

2. Rock Climbing Shoes

Price: $50-$200 depending on the brand and the quality you are looking for

Description: Rock climbing shoes are a great gift for a strongwoman. They are known for their grip on tough surfaces. When you are pulling a heavy truck or pulling a heavy chain, you want something that is sure to keep you stepping. I have yet to purchase a pair of climbing shoes, but after watching all of my strong friends pull some heavy numbers in them, there is no question about this purchase.

3. Liquid Chalk

Price: $8 – $30

Description: Unlike powder chalk, liquid chalk will stick to your hands for the duration of your lifting session. The goal is to improve and lift heaver. Who wants to keep rechalking? Having leftover chalk powder on your hands can hurt your lift as you keep working. I had my first experience with liquid chalk in Vegas when I competed in a MAS Wrestling tournament (great sport, check it out). The liquid chalk allowed a better grip and did not have any excess powder.

4. Inzer Forever Lever Belt

Price: $89 – 120

Description: Lifting Heavy means the need for core support. Inzer belts are known for their lasting and great quality. They are popular with heavy lifters of all kinds. The best part is that they have a variety of colors so you can snag an incredibly womanish color, such as purple, that screams, “I am a strongoman!” No? Is that just me who wants the purple belt?

5. Bolder Bands

Price: $15 – $30

Description: Bolder Bands are known for their lasting stay on a female’s head, which is the number one rule to picking the perfect headband. If you are serious about your training, then you have to look fabulous doing so, right? The Bolder Bands are a popular headband amongst the ladies not only because they stay on your head, but because of their fun patterns. It is important to keep the goldilocks out of the face.

6. Lululemon Tracker Shorts

Price: $58

Description: The Tracker Shorts are not only for runners. Strongwomen like them because of the high waist bands, and the legs are wide enough to leave some breathing room for squatting and moving around. They are high quality and withstand even some of the heaviest lifting.

7. Gift Card to Sam’s Club or Costco

Price: $45 – $110

Description: Have you seen a strongwoman eat? Sure, their training helps them get stronger, but it is the food that fuels their bodies to help them grow. For a strongwoman to have the energy and recovery they need to complete their workouts, they need to fuel up on a lot of healthy carbohydrates and proteins. I know Sam’s Club and Costco are just the right places to fill their food needs.

8. Slater Log

Price: $500 – $700

Description: Slater Logs are the true strongman logs. The balance on them is good, making them more efficient. The log is my favorite event in strongman. The gym I train at only has a steel log that is light enough for me to use, but my strong friend Katie says she would love a Slater Log so I am taking her word on it that they are the best.

9. Spartan Stone Sleeves (lace up)

Price: $150 – $155

Description: Stone sleeves are designed to increase your stone performance. The leather is made so that it grips the stone while protecting your forearms. Stone sleeves are a personal preference. Some don’t mind going bare and tearing up their skin a little.

10. SpiderTack

Price: $36.99

Description: SpiderTack is the strongest tacky on earth. Tacky is used to add better enhancement for stone loading capabilities. Depending on the lifter, some prefer using tacky while others use only stone sleeves—and some may choose to go completely raw. For me, I have only ever used tacky once and it was in practice. I know many competitors rave about SpiderTack.

More holiday gift ideas for the athlete you love:

Deck the Halls with Runners’ Gifts

The post Strong Gift Ideas for Strongwoman appeared first on Breaking Muscle.