Fall Break is almost here and I’ve gotten a lot of “how should I train” or “how should I eat” on vacation questions.   My protocol (for most of my athletes) might surprise you. Plan a DELOAD!!!! All this means is that we’ve looked ahead, worked our tails off, adhered pretty darn well to protocols […]

Welcome to Summer School!! Every week of the Summer, I send out an email that teaches you how to Build Muscle, Get Lean, and Maintain your results without getting overwhelmed. Make sure you do all the homework for each week! Week 1: “Start Strong: It’s a Lifestyle, Not a Get-To-Summer Fad” It’s been a while

The fear of feeling stupid at the gym is REAL. Even for me!I didn’t start a gym routine till I was 28 years old, my fat jeans had become my skinny jeans, and my 10 year high school reunion was 8 weeks away. In other words, my fear of showing up in a body I

Ever asked yourself, “How do I stick to a habit?” Lots of people start planning new habits and new resolutions around the New Year, but… Mark your calendars!  January 17th is New Year’s Resolution QUITTER’S DAY! That’s right… the second Friday of the month is comically known as “Quitter’s Day.”   Okay, technically January 17th is

The Golden Rule in Lifestyle Change: Make It Easy to Make It Stick. I’m the girl who began her journey with baked french fries, baked chicken fingers, and canned green beans. To say the least, my beginning was less than extraordinary and many would say I was even doing it wrong. After more than 15

0-45 sec – Why do you want to go heavier?  What is mechanical tension? 46 sec – What does mechanical tension look like? Min 1:30 – Fatigue, rep count + fatigue Min 2:26 – Increase your weight if: a.  dramatic slow down of cadence b.  change/fight w/ range of motion c.  fight to keep technique never comes into play

Back to school is around the corner. Do you have a back to school meal plan? For you? Your kids’ meals? If memory serves, there’s going to be a lot of drive through McDonald’s and stress eating because, “it was a crazy week.” (insert my eye roll here.) I love ya, but I also want