Today, I want to talk about bones and stress fractures. 🦴 🙅🏽♀️ Absolutely no one wants to be injured. So how can we prevent an injury to the bone? ✔️ Stress fractures are a small “break” in the bone which usually occur from repetitive force to that area of the bone. Running is notorious for …
I love all forms of fitness, but my “first love” began with Pilates! 🥰 I can’t stress enough how much it can change your life! I’ve heard it time after time! Improved strength in all areas, with a focus on core. Walk better, hike better, lift better, push better, doesn’t matter what function you’re going …
Common concern with strength training… “I don’t want to get bulky!” Let me reduce your concern. That is a very unlikely outcome! “Bulk” or an increase in muscle SIZE, does NOT COME EASILY. I applaud the women who have trained hard enough to have big muscles 👏 – but they are the minority! If you are …
Want to know the #1 predictor of the effectiveness of any training program?? Any guesses? It’s got to be something sexy like “Wall Pilates” or “6 pack in 6 days” right? 🤔 🥁🥁 Wrong! It’s ADHERENCE. That’s it! Rather unsexy and really quite boring. There’s a reason I keep doing: 1. Challenge models 2. …
How to recover well and reduce muscle soreness post workout (part 2). #2. Get a good night sleep! I know, snooze fest topic right? 😴😆 Your mom has been telling you that for half your life! But it’s the truth, it’s a fundamental pillar for maximizing muscle growth and recovery. Did she know that? Maybe …
How to recover well and reduce muscle soreness post workout part 1. 😮💨 #1. Eat adequate protein! Listen, I used to not buy in to what I thought was “protein hype” from the fitness world. 😏 It seemed unnecessary and “over the top” to me, but that’s because I didn’t understand proteins function. I thought …
Like I’ve said before – motivation is great and AWESOME when it happens! But 9 times out of 10 it’s not going to be present. This is why goal setting is so important. Everyone who signs up for my challenges gets goal setting guidance right away – because I KNOW that it’s the thing to …
It’s my 2 year “runniversary” and here’s what I have learned this year! Every year I learn a little bit more, and I like to share what I learn with you in case you’re a new runner or wanting to start! 1. Getting your body used to running takes TIME. One might even say it’s …
Did you know that it only takes 2 weeks of time off training to experience muscle atrophy(loss)? And that it only takes 3-4 weeks of detraining for your endurance performance, flexibility and VO2max (cardiorespiratory fitness) to suffer? Well that’s the bad news over with! The good news is… If you are returning from an exercise …
Remember in school when we used to do a cross-country race where we would run laps around the school property? You did this too right? And everyone finished the race totally gassed and laying on the hill at the end of the playground because we all ran way too fast, and didn’t pace themselves like …