This week marks National Eating Disorders Awareness Week. To help bring awareness to a serious health issue affecting more than 30 million people, we’re sharing some myths about eating disorders — and the truth about them — from Dr. Allison Chase of the Eating Recovery Center. 9 Myths About Eating Disorders — and the Truth While there have been recent, tremendous breakthroughs in the science and treatment of eating disorders, widespread misconceptions remain that challenge identification, diagnosis, and early intervention of the disease. Myth 1: Eating disorders aren’t serious illnesses. Truth: Anorexia nervosa, bulimia nervosa, binge eating disorder, and eating disorder…
“I get plenty of pampering.” –said no mom ever Which is exactly why we’re sharing seven new products we recently received for review that’ll help you to get your pamper on whether you’re a new mom or a seasoned mama. 1. Eden’s Garden Salt Soaks There’s nothing like a good bath to get your relax on, and we recently got to try these blends that include Epsom and sea salts with essential oils. Not only do they smell heavenly, but they feel heavenly. And if you’ve got sore muscles, bonus! The Epsom salts totally help with that. 2. Boob Design…
This is what we’d like to do to diet culture. via GIPHY And we are BY FAR not alone in this fight. There are a ton of amazing people who we listen to, read, follow, and generally want to high-five every darn day. We’ve already shared a few resources on what diet culture is and how “fit” doesn’t look a certain way, and we’ve had some awesome podcast guests discuss it, too. We’ll be sharing even more resources in the weeks to come, but here are 21 of our fave anti-diet accounts to follow on Instagram. Each of them drop non-dieting…
Sometimes, I wake up with a clear idea of what I’d like from my workout that day. via GIPHY Maybe I want to do a HIIT session at the gym, or take a long, slow run outside, or head downtown for a class at my favorite yoga studio. If my body is craving a particular kind of movement, I’m all for honoring that. But often, the only thing clear is that I want to move and sweat — and I don’t want to have to come up with the workout myself. via GIPHY Hey, there’s a reason that even those of…
It won’t surprise any of you to hear that we’re as focused on our mission as ever. We’ve been exploring a few new ways to get our message — that you can’t hate yourself healthy — out to the world. and we are beyond psyched to share that we’ve got an incredible opportunity coming up this spring: A retreat with me (Kristen) and our resident coach and yogi, Alison Heilig at Hilton Head Health (aka H3)! (And don’t worry — Jenn will be Skyping in for a few sessions, too. She might be expecting twins, but she’d never miss an…
“I get plenty of pampering.” –said no mom ever Which is exactly why we’re sharing seven new products we recently received for review that’ll help you to get your pamper on whether you’re a new mom or a seasoned mama. 1. Eden’s Garden Salt Soaks There’s nothing like a good bath to get your relax on, and we recently got to try these blends that include Epsom and sea salts with essential oils. Not only do they smell heavenly, but they feel heavenly. And if you’ve got sore muscles, bonus! The Epsom salts totally help with that. 2. Boob Design…
This is what we’d like to do to diet culture. via GIPHY And we are BY FAR not alone in this fight. There are a ton of amazing people who we listen to, read, follow, and generally want to high-five every darn day. We’ve already shared a few resources on what diet culture is and how “fit” doesn’t look a certain way, and we’ve had some awesome podcast guests discuss it, too. We’ll be sharing even more resources in the weeks to come, but here are 21 of our fave anti-diet accounts to follow on Instagram. Each of them drop non-dieting…
Sometimes, I wake up with a clear idea of what I’d like from my workout that day. via GIPHY Maybe I want to do a HIIT session at the gym, or take a long, slow run outside, or head downtown for a class at my favorite yoga studio. If my body is craving a particular kind of movement, I’m all for honoring that. But often, the only thing clear is that I want to move and sweat — and I don’t want to have to come up with the workout myself. via GIPHY Hey, there’s a reason that even those of…
I feel like I say this every winter, but really. This winter will not quit. via GIPHY From the polar vortex to blizzards to ice, I’m freezing my everything off. via GIPHY In case you’re feeling like me, read on for some fun ways to be cozy inside and out — along with a few ways to just pretend winter isn’t happening at all. via GIPHY How to Be Cozy Outside Every winter, I think I’m going to go outside and play in the snow, and that I’ll still walk the dog in the cold … and then the polar…
This week marks National Eating Disorders Awareness Week. To help bring awareness to a serious health issue affecting more than 30 million people, we’re sharing some myths about eating disorders — and the truth about them — from Dr. Allison Chase of the Eating Recovery Center. 9 Myths About Eating Disorders — and the Truth While there have been recent, tremendous breakthroughs in the science and treatment of eating disorders, widespread misconceptions remain that challenge identification, diagnosis, and early intervention of the disease. Myth 1: Eating disorders aren’t serious illnesses. Truth: Anorexia nervosa, bulimia nervosa, binge eating disorder, and eating disorder…
This is what we’d like to do to diet culture. via GIPHY And we are BY FAR not alone in this fight. There are a ton of amazing people who we listen to, read, follow, and generally want to high-five every darn day. We’ve already shared a few resources on what diet culture is and how “fit” doesn’t look a certain way, and we’ve had some awesome podcast guests discuss it, too. We’ll be sharing even more resources in the weeks to come, but here are 21 of our fave anti-diet accounts to follow on Instagram. Each of them drop non-dieting…
Sometimes, I wake up with a clear idea of what I’d like from my workout that day. via GIPHY Maybe I want to do a HIIT session at the gym, or take a long, slow run outside, or head downtown for a class at my favorite yoga studio. If my body is craving a particular kind of movement, I’m all for honoring that. But often, the only thing clear is that I want to move and sweat — and I don’t want to have to come up with the workout myself. via GIPHY Hey, there’s a reason that even those of…
I feel like I say this every winter, but really. This winter will not quit. via GIPHY From the polar vortex to blizzards to ice, I’m freezing my everything off. via GIPHY In case you’re feeling like me, read on for some fun ways to be cozy inside and out — along with a few ways to just pretend winter isn’t happening at all. via GIPHY How to Be Cozy Outside Every winter, I think I’m going to go outside and play in the snow, and that I’ll still walk the dog in the cold … and then the polar…
This post is sponsored by Easy Spirit. For our sponsored post policy, click here. We recently partnered with Easy Spirit (who has some wicked cute and comfy shoes that were made to move in — have you seen the site lately?!) for its #MoveFor campaign. Not only are we loving the shoes (see below), but we’re also loving how they’re helping us better align with the reasons why we move — and how we make both self-care a top priority (even though we have totally different reasons and ways of going about it!). Jenn’s #MoveFor Self-Care Tips To put it simply, I…
From asparagus to watermelon, there’s a whole wide world of produce out there — and many fruits and veggies offer vastly different clues that they’re ready to eat. Plus, while some will ripen after you bring them home — like those bananas that were green a week ago and are now a sad, soft, soggy brown (hey, don’t throw them out — use them for this!) — others, like pineapple, will not. If you’re in the market for some pro tips on choosing fresh, ripe produce — or figuring out how to use and store it after you’ve gotten it…
“I get plenty of pampering.” –said no mom ever Which is exactly why we’re sharing seven new products we recently received for review that’ll help you to get your pamper on whether you’re a new mom or a seasoned mama. 1. Eden’s Garden Salt Soaks There’s nothing like a good bath to get your relax on, and we recently got to try these blends that include Epsom and sea salts with essential oils. Not only do they smell heavenly, but they feel heavenly. And if you’ve got sore muscles, bonus! The Epsom salts totally help with that. 2. Boob Design…
This is what we’d like to do to diet culture. via GIPHY And we are BY FAR not alone in this fight. There are a ton of amazing people who we listen to, read, follow, and generally want to high-five every darn day. We’ve already shared a few resources on what diet culture is and how “fit” doesn’t look a certain way, and we’ve had some awesome podcast guests discuss it, too. We’ll be sharing even more resources in the weeks to come, but here are 21 of our fave anti-diet accounts to follow on Instagram. Each of them drop non-dieting…
I feel like I say this every winter, but really. This winter will not quit. via GIPHY From the polar vortex to blizzards to ice, I’m freezing my everything off. via GIPHY In case you’re feeling like me, read on for some fun ways to be cozy inside and out — along with a few ways to just pretend winter isn’t happening at all. via GIPHY How to Be Cozy Outside Every winter, I think I’m going to go outside and play in the snow, and that I’ll still walk the dog in the cold … and then the polar…
This post is sponsored by Easy Spirit. For our sponsored post policy, click here. We recently partnered with Easy Spirit (who has some wicked cute and comfy shoes that were made to move in — have you seen the site lately?!) for its #MoveFor campaign. Not only are we loving the shoes (see below), but we’re also loving how they’re helping us better align with the reasons why we move — and how we make both self-care a top priority (even though we have totally different reasons and ways of going about it!). Jenn’s #MoveFor Self-Care Tips To put it simply, I…
From asparagus to watermelon, there’s a whole wide world of produce out there — and many fruits and veggies offer vastly different clues that they’re ready to eat. Plus, while some will ripen after you bring them home — like those bananas that were green a week ago and are now a sad, soft, soggy brown (hey, don’t throw them out — use them for this!) — others, like pineapple, will not. If you’re in the market for some pro tips on choosing fresh, ripe produce — or figuring out how to use and store it after you’ve gotten it…
The first trimester of pregnancy can be ROUGH. (Like, so rough we had to pull together our fave GIFs to honor that “special” time.) But, as I’m currently learning, the first trimester is even harder when you already have a little one (or two) to care for. I mean, I have an almost 4-year-old daughter who’s pretty manageable most days — and I have been wiped. So, pregnant moms of multiple kids, especially those who are toddlers and younger? I salute you, bad-ass mamas. Now that I’m officially in the second trimester and finally starting to feel a little better…
We had a great time chatting with Tee Major, a personal trainer with a background in training the military and a passion for bodyweight exercises. Tee joined us to promote his book, Urban Calisthenics, which features almost 70 bodyweight exercises and 10 precision routines that focus on whole-body strength and conditioning. He’s all about working out properly and gradually building strength up to be your most bad-ass self! Tee is also a new dad, so he especially wants to help parents make the most of the limited time they have. That’s why he loves coming up with all kinds of quick,…
Arielle Gold was the comeback kid of the Olympics last year. At 21 years old, her 2017 season started with a bang as she took home silver at Dew Tour and a gold at X Games, then made the 2018 Olympic team. Squeaking into the finals in Pyeongchang, her first two runs were less than optimal. In her third and final run, she mentally visualized a medal around her neck and pulled out a score that landed her a Bronze medal, knocking out three-time Olympic medalist and the most dominant women’s pipe competitor Kelly Clark off the podium. Arielle had…
Sometimes, I wake up with a clear idea of what I’d like from my workout that day. via GIPHY Maybe I want to do a HIIT session at the gym, or take a long, slow run outside, or head downtown for a class at my favorite yoga studio. If my body is craving a particular kind of movement, I’m all for honoring that. But often, the only thing clear is that I want to move and sweat — and I don’t want to have to come up with the workout myself. via GIPHY Hey, there’s a reason that even those of…
I feel like I say this every winter, but really. This winter will not quit. via GIPHY From the polar vortex to blizzards to ice, I’m freezing my everything off. via GIPHY In case you’re feeling like me, read on for some fun ways to be cozy inside and out — along with a few ways to just pretend winter isn’t happening at all. via GIPHY How to Be Cozy Outside Every winter, I think I’m going to go outside and play in the snow, and that I’ll still walk the dog in the cold … and then the polar…
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Whatever the reason you want to learn to lift — lose weight, build a better-looking body, get strong, forge greater self-confidence, complement your sport, improve your health, to be able to outrun fellow Homo Sapiens should a zombie outbreak occur — you’re in the right place.
Depending on what you’ve read or previously been told about strength training, the information here may surprise you. In fact, I hope it does.
Many have succumbed to misinformation that has prevented them from wanting to strength train or that has made it appear to be a complicated, dangerous, time-consuming activity. Even worse, some have lifted weights before and either didn’t enjoy the experience or developed lingering aches and pains; sometimes this is attributed to preventable mistakes, some of which are addressed here.
But you’re here now. While this article won’t reveal how to capture the elusive perfect booty selfie, it will get you started on an incredible strength training journey. As you’ll see, when learning to lift, there are few key principles that matter immensely, and an abundance of stuff that doesn’t matter; this “stuff” is either incorrect or nothing more than a distraction.
Learn to Lift: Things That Matter
There are lots of things you could do, but only a few you must do to get the most out of your learning-to-lift journey.
Start immediately. Seeking more information and searching for the “perfect” routine is a common, and costly, mistake; it wastes time that could be spent doing what must be done to achieve results. Don’t fall victim to paralysis-by-analysis like many do. What is presented here works. You just need to act. Don’t put this off; don’t wait for the “right time” or things to calm down. It won’t happen and, if it does, something else will come along and obliterate your good intentions. Do the first workout today, or tomorrow at the latest.
Strength train three times per week. Three workouts per week are enough to create noticeable, lasting changes to your health and physique while being practical for those even with the busiest of schedules, or those who simply don’t want to spend more time at the gym than necessary. Two workouts per week works well for those truly strapped for time or want to use strength training to complement their sport or hobby.
Use the tools you prefer. There are no exercises you must perform; there is no equipment you must use. Start where you’re most confident, or with what’s available. If you want to begin with dumbbell-only workouts, do it. If you want to use the Smith machine (or that’s the only option at your gym), do it. If you want to use machines, do it. If you want to train with a barbell, do it.
There is no optimal or right or wrong when learning to lift; choose what will make you take that first step. Below are workout programs that use mostly dumbbells and barbells since these exercises require coordination and stability, unlike exercise machines that move through a set range of motion. They’re incredibly efficient and scalable to all individuals; that is why they’re my tools of choice for strength training. They deliver maximum reward for the time invested.
Don’t be afraid to lift weights. Strength training is safe. You can be confident and own your space in the weight room. Refer to the article How to Banish the Fear of Lifting Weights if you’re intimidated to strength train or want to increase your confidence at the gym.
Be consistent. This should be painfully obvious. Want to learn to lift and build a better body? Consistency is one of the few non-negotiables. You must show up this week, and next week, next month, and next year. Sporadic participation isn’t an option.
Great news! You can increase your rate of consistency. Set yourself up for success by following a realistic program (e.g.: don’t follow a program that calls for four weekly workouts when you know three is realistic; don’t follow a program that calls for 60-minute workouts when you want to be done within 30). Set goals that get you excited, like deadlifting your bodyweight or transitioning from machine-based exercises to free weights.
Progress steadily. Any good program has progressive overload baked in. If you want your body to change, gradually increase the demand placed on it: perform more reps with the same weight, increase the weight, perform more sets, learn new exercises. If this doesn’t make sense, don’t worry: details on how to achieve progressive overload are included in the workout programs listed below.
Pay attention to how you feel. Any time you begin a new activity, some discomfort is possible. If you started a job that had you on your feet all day, for example, you may experience soreness in your feet and considerable fatigue … at first. But then you’d adapt to the demand.
The same thing can happen with lifting. The exercises may feel awkward and uncomfortable, but after a few workouts, that feeling goes away. The activity no longer provides a “shock” of being a new, unfamiliar stimulus, much in the same way you adjust to the demands of a new job.
This is different than an exercise causing pain that doesn’t go away with technique adjustments or thorough warm-ups. In this case, listen to your body, then adapt. Can’t do single-leg exercises today because of discomfort in your groin that doesn’t go away with extra warm-ups or less resistance? Switch to goblet squats or barbell squats.
Do weights you lifted last week suddenly feel like they doubled? More tired than usual? Listen to your body — reduce the weights for that workout.
In the examples above, listening to your body then adapting to the situation is preferable to force-feeding an exercise or grunting through loads that are more challenging than usual.
Searching for the “perfect” program. There’s no single “perfect” program for everyone. Any good beginner program has a few key principles in common: they use mostly compound exercises that work major movement patterns (think of the squatting movement — it works the quads, hamstrings, and glutes whereas a leg extension machine only works the quads), work all muscle groups, include progressive overload, and allow for individual variation as needed. Some good beginner programs are listed below.
Looking the part. Countless people feel like they must look like they lift before they even step foot in the weight room. I get it — social media is inundated with half-naked images of people in the gym squatting and pressing and posing with half their butt exposed. It can be an intimidating, if not somewhat strange place, to enter for the first time.
Choose not to care about what anyone thinks of you. Don’t dress to impress anyone or be self-conscious. Know why you’re there. Know what you’re there to do. Then do it. To hell with what anyone may think about what you wear, how you look, how much weight you lift, what exercises you do. Trying to impress people is overrated and fruitless, because you’ll never get everyone’s approval; impress yourself. (Friendly tip: most people are overly concerned about what everyone else thinks of them — they’re likely not even looking at you, unless they’re looking at you to see if you’re watching them.)
The time of day and days of the week, you work out. There is no perfect time of day to work out — except when you will actually do it, consistently — or weekly schedule you must adhere to. Sure, I like trainees to have a day off between strength training workouts if possible, but I have plenty of clients who work out on Saturdays, Sundays, and a day during the week because it’s best for them. (And, of course, some programs call for four workouts per week, or more.)
Forget about what’s theoretically “perfect”; focus on what’s practical.
Using specific exercises and equipment. This was discussed above but bears repeating. There are no mandatory exercises that everyone must perform. There is no single piece of equipment that must be used. (Exceptions include activities that demand specificity, like powerlifting.) Not comfortable squatting with a barbell on your back? Perform goblet or landmine squats, or use the leg press machine.
Working to the point of utter exhaustion. This doesn’t really “not matter” — it’s counterproductive when done regularly. Social media and fitness-related TV series are overrun with people showing their brutal workouts.
Exhaustion is glamorized.
People think a productive workout means being depleted, drenched in sweat, drained. The “harder” you push the better the results … or so that’s the perception.
You can finish a workout saying, “Hell yes, I did that. That was tough, and I feel great.”
Consistent progression, over time, determines the results you achieve. Chronic fatigue and achieving exhaustion with every workout have no place in that journey, and likely hinder it.
Now that you know what matters and, more importantly, what doesn’t, it’s time to choose which program you’ll use to learn to lift.
Learn to Lift: Workout Programs to Get You Started
Depending on your interests and the equipment at your gym (or in your home gym), below are various workout programs than can work for you.
The Women’s Beginner Strength Training Guide — If you want to use a combination of barbell, dumbbell, cable machine, and bodyweight exercises, this is a terrific place to begin.
Lift Like a Girl Dumbbell Workout — Dumbbell workouts are where many prefer to begin because they can be done at home, in hotel gyms, and even crowded gyms with ease. All you need are a variety of dumbbells and a weight bench and you can perform productive workouts, confidently.
7 of the Best Bodyweight Exercises — Maybe you want bodyweight workouts that can be done at home. These bodyweight exercises will get you started; also provided are their easier to more challenging variations.
How-To Videos and Articles
Below are some basic, but incredibly efficient, exercises and their how-to videos. For more how-to videos and exercise variations, and to discover the most common mistakes for each exercise and how to correct them, check out the accompanying articles.
How to Squat with a Barbell
How to Goblet Squat with a Dumbbell or Kettlebell
For more how-to-squat videos and resources check out How to Squat.
Here are some additional resources to help you forge your empowering fitness journey. These articles complement a solid strength training program and can help you achieve even greater results while ensuring you enjoy this rewarding journey.
You’ve made it this far, so you must have liked what you read. Get even more! Join the newsletter below to receive insider-only information and to be notified when new content is available.
This post is sponsored by Easy Spirit. For our sponsored post policy, click here. We recently partnered with Easy Spirit (who has some wicked cute and comfy shoes that were made to move in — have you seen the site lately?!) for its #MoveFor campaign. Not only are we loving the shoes (see below), but we’re also loving how they’re helping us better align with the reasons why we move — and how we make both self-care a top priority (even though we have totally different reasons and ways of going about it!). Jenn’s #MoveFor Self-Care Tips To put it simply, I…
From asparagus to watermelon, there’s a whole wide world of produce out there — and many fruits and veggies offer vastly different clues that they’re ready to eat. Plus, while some will ripen after you bring them home — like those bananas that were green a week ago and are now a sad, soft, soggy brown (hey, don’t throw them out — use them for this!) — others, like pineapple, will not. If you’re in the market for some pro tips on choosing fresh, ripe produce — or figuring out how to use and store it after you’ve gotten it…
The first trimester of pregnancy can be ROUGH. (Like, so rough we had to pull together our fave GIFs to honor that “special” time.) But, as I’m currently learning, the first trimester is even harder when you already have a little one (or two) to care for. I mean, I have an almost 4-year-old daughter who’s pretty manageable most days — and I have been wiped. So, pregnant moms of multiple kids, especially those who are toddlers and younger? I salute you, bad-ass mamas. Now that I’m officially in the second trimester and finally starting to feel a little better…
We had a great time chatting with Tee Major, a personal trainer with a background in training the military and a passion for bodyweight exercises. Tee joined us to promote his book, Urban Calisthenics, which features almost 70 bodyweight exercises and 10 precision routines that focus on whole-body strength and conditioning. He’s all about working out properly and gradually building strength up to be your most bad-ass self! Tee is also a new dad, so he especially wants to help parents make the most of the limited time they have. That’s why he loves coming up with all kinds of quick,…
Arielle Gold was the comeback kid of the Olympics last year. At 21 years old, her 2017 season started with a bang as she took home silver at Dew Tour and a gold at X Games, then made the 2018 Olympic team. Squeaking into the finals in Pyeongchang, her first two runs were less than optimal. In her third and final run, she mentally visualized a medal around her neck and pulled out a score that landed her a Bronze medal, knocking out three-time Olympic medalist and the most dominant women’s pipe competitor Kelly Clark off the podium. Arielle had…
If you’re interested in adding a new plant-based recipe to your arsenal and want to make sure it’s one that’s full of flavor and sure to please everyone at your table, you’re going to love today’s guest post from Brandi Doming, creator of The Vegan 8 blog and author of the new cookbook, The Vegan 8: 100 Simple, Delicious Recipes Made with 8 Ingredients or Less. These Teriyaki Patties are my best-loved patties to date and make the most delicious burgers. They are flavored with teriyaki sauce, sweet caramelized onions, toasted sesame seeds, and garlic. They are so hearty and…
This time of year, it feels like love is in the air. Valentine’s Day isn’t for everyone — and I totally get it — but even if you aren’t all that into making a grand gesture of love on a specific day in February, you have to admit that it’s awfully nice to have love and kindness front and center. via GIPHY I mean, if there’s anything we love with our whole hearts around here, it’s love itself, in all its forms. After all, we believe that finding self-love is the first step toward a truly happy, healthy life —…
Here’s something funny: For this pregnancy, I actually went back into our archives to see this post on my pregnancy workout modifications from the first time around. Because, 1) baby brain — meaning I seriously couldn’t remember what I modified last time and when; and 2) I’d like to say that there are a lot of resources out there on working out when carrying twins, but there’s really not much there for women who are already fit (beyond the usual advice to not overdo it, avoid contact sports or anything with a fall risk, drinks lots of water, and make sure…
Erin Wathen is a holistic health coach and author of Why Can’t I Stick to My Diet?: How to End the Food Drama. We’ll have her on our podcast as a guest soon, but in the meantime, she’s doing a special guest post for us today on how to practice radical self-love. With it being Valentine’s Day soon, we figured the timing couldn’t be better, whether you’re in a relationship or not … How to Practice Radical Self-Love by Erin Wathen Like many of us, I am a product of the media I absorb. When I was dating, Sex and…
If you’re interested in adding a new plant-based recipe to your arsenal and want to make sure it’s one that’s full of flavor and sure to please everyone at your table, you’re going to love today’s guest post from Brandi Doming, creator of The Vegan 8 blog and author of the new cookbook, The Vegan 8: 100 Simple, Delicious Recipes Made with 8 Ingredients or Less. These Teriyaki Patties are my best-loved patties to date and make the most delicious burgers. They are flavored with teriyaki sauce, sweet caramelized onions, toasted sesame seeds, and garlic. They are so hearty and…
This time of year, it feels like love is in the air. Valentine’s Day isn’t for everyone — and I totally get it — but even if you aren’t all that into making a grand gesture of love on a specific day in February, you have to admit that it’s awfully nice to have love and kindness front and center. via GIPHY I mean, if there’s anything we love with our whole hearts around here, it’s love itself, in all its forms. After all, we believe that finding self-love is the first step toward a truly happy, healthy life —…
Here’s something funny: For this pregnancy, I actually went back into our archives to see this post on my pregnancy workout modifications from the first time around. Because, 1) baby brain — meaning I seriously couldn’t remember what I modified last time and when; and 2) I’d like to say that there are a lot of resources out there on working out when carrying twins, but there’s really not much there for women who are already fit (beyond the usual advice to not overdo it, avoid contact sports or anything with a fall risk, drinks lots of water, and make sure…
Erin Wathen is a holistic health coach and author of Why Can’t I Stick to My Diet?: How to End the Food Drama. We’ll have her on our podcast as a guest soon, but in the meantime, she’s doing a special guest post for us today on how to practice radical self-love. With it being Valentine’s Day soon, we figured the timing couldn’t be better, whether you’re in a relationship or not … How to Practice Radical Self-Love by Erin Wathen Like many of us, I am a product of the media I absorb. When I was dating, Sex and…
If you’re interested in adding a new plant-based recipe to your arsenal and want to make sure it’s one that’s full of flavor and sure to please everyone at your table, you’re going to love today’s guest post from Brandi Doming, creator of The Vegan 8 blog and author of the new cookbook, The Vegan 8: 100 Simple, Delicious Recipes Made with 8 Ingredients or Less. These Teriyaki Patties are my best-loved patties to date and make the most delicious burgers. They are flavored with teriyaki sauce, sweet caramelized onions, toasted sesame seeds, and garlic. They are so hearty and…
This time of year, it feels like love is in the air. Valentine’s Day isn’t for everyone — and I totally get it — but even if you aren’t all that into making a grand gesture of love on a specific day in February, you have to admit that it’s awfully nice to have love and kindness front and center. via GIPHY I mean, if there’s anything we love with our whole hearts around here, it’s love itself, in all its forms. After all, we believe that finding self-love is the first step toward a truly happy, healthy life —…
Here’s something funny: For this pregnancy, I actually went back into our archives to see this post on my pregnancy workout modifications from the first time around. Because, 1) baby brain — meaning I seriously couldn’t remember what I modified last time and when; and 2) I’d like to say that there are a lot of resources out there on working out when carrying twins, but there’s really not much there for women who are already fit (beyond the usual advice to not overdo it, avoid contact sports or anything with a fall risk, drinks lots of water, and make sure…
Erin Wathen is a holistic health coach and author of Why Can’t I Stick to My Diet?: How to End the Food Drama. We’ll have her on our podcast as a guest soon, but in the meantime, she’s doing a special guest post for us today on how to practice radical self-love. With it being Valentine’s Day soon, we figured the timing couldn’t be better, whether you’re in a relationship or not … How to Practice Radical Self-Love by Erin Wathen Like many of us, I am a product of the media I absorb. When I was dating, Sex and…
Cheryl L. Mitchell, AKA Miss Doyle, is the maker of Inspire Bath and Body natural deodorant line and other essential oil-based products under her Miss Doyle’s Soapery brand. Inspire Bath and Body deodorant products are made with natural ingredients that help to motivate or calm through essential oils, while also controlling odor on the body. You’ve probably heard Inspire Bath and Body featured on our podcast, as the brand is a long-time sponsor of the show (and we are SO grateful)! With 16 years of education and natural-product development experience, Cheryl is also a pro at creating new and different…
If you’re interested in adding a new plant-based recipe to your arsenal and want to make sure it’s one that’s full of flavor and sure to please everyone at your table, you’re going to love today’s guest post from Brandi Doming, creator of The Vegan 8 blog and author of the new cookbook, The Vegan 8: 100 Simple, Delicious Recipes Made with 8 Ingredients or Less. These Teriyaki Patties are my best-loved patties to date and make the most delicious burgers. They are flavored with teriyaki sauce, sweet caramelized onions, toasted sesame seeds, and garlic. They are so hearty and…
This time of year, it feels like love is in the air. Valentine’s Day isn’t for everyone — and I totally get it — but even if you aren’t all that into making a grand gesture of love on a specific day in February, you have to admit that it’s awfully nice to have love and kindness front and center. via GIPHY I mean, if there’s anything we love with our whole hearts around here, it’s love itself, in all its forms. After all, we believe that finding self-love is the first step toward a truly happy, healthy life —…
Here’s something funny: For this pregnancy, I actually went back into our archives to see this post on my pregnancy workout modifications from the first time around. Because, 1) baby brain — meaning I seriously couldn’t remember what I modified last time and when; and 2) I’d like to say that there are a lot of resources out there on working out when carrying twins, but there’s really not much there for women who are already fit (beyond the usual advice to not overdo it, avoid contact sports or anything with a fall risk, drinks lots of water, and make sure…
Erin Wathen is a holistic health coach and author of Why Can’t I Stick to My Diet?: How to End the Food Drama. We’ll have her on our podcast as a guest soon, but in the meantime, she’s doing a special guest post for us today on how to practice radical self-love. With it being Valentine’s Day soon, we figured the timing couldn’t be better, whether you’re in a relationship or not … How to Practice Radical Self-Love by Erin Wathen Like many of us, I am a product of the media I absorb. When I was dating, Sex and…
Oh, coffee. The sweet nectar of life. The java that fuels our souls. The best part of waking up. via GIPHY I mean, have you seen more memes or funny t-shirts dedicated to any other beverage? (Other than beer — maybe.) via GIPHY And while coffee does have its benefits, it also has its downsides. In an attempt to have a better chance at making this a reality (which, ahem, worked extra well for me), I gave up my beloved cup of Joe a few months ago. And, even though it was a little challenging at first, I found that…
In case you missed the big announcement last week, I’m knocked up again. WITH TWINS. And now that some* of the shock has worn off, I am down to logistics: getting the nursery ready, brainstorming names, figuring out what we really need two of, and all that fun stuff. I’m also finally out of the first trimester, which is awesome because, you know how hard the first trimester usually is? Double that with twins — because there’s literally double the hormones, double the baby-building, double the everything! And while some twin moms breeze through it (every mom and pregnancy is…
Bev Sanders founded Las Olas Surfing for Women (the first women’s surfing retreat) in 1997 at the age of 44 — the same year she learned to surf. Bev, a former marketing director and co-founder of a successful snowboarding company, found her balance on the waves and immediately knew she wanted to offer that same experience to others. Her goal: to make girls out of women. And that’s a goal she’s achieved time and time again. Bev is passionate about helping women find time to play in a supportive (and gorgeous!) environment in a way that helps them see that feminism…
Given that I’m a trainer and coach, people ask me all the time if I’m always being asked for pointers while I’m working out at the gym. No, I don’t. Probably because I have a world-class gym RBF, which makes it pretty clear to everyone that I’m there to work out and I mean business. Most people wisely just steer clear. Now it’s not that I’m trying to be unfriendly — I’m just there to really focus on me. I’m not assessing or judging anyone’s form in my head or criticizing others’ choice of exercises. It’s my time and, generally,…
Oh, coffee. The sweet nectar of life. The java that fuels our souls. The best part of waking up. via GIPHY I mean, have you seen more memes or funny t-shirts dedicated to any other beverage? (Other than beer — maybe.) via GIPHY And while coffee does have its benefits, it also has its downsides. In an attempt to have a better chance at making this a reality (which, ahem, worked extra well for me), I gave up my beloved cup of Joe a few months ago. And, even though it was a little challenging at first, I found that…
In case you missed the big announcement last week, I’m knocked up again. WITH TWINS. And now that some* of the shock has worn off, I am down to logistics: getting the nursery ready, brainstorming names, figuring out what we really need two of, and all that fun stuff. I’m also finally out of the first trimester, which is awesome because, you know how hard the first trimester usually is? Double that with twins — because there’s literally double the hormones, double the baby-building, double the everything! And while some twin moms breeze through it (every mom and pregnancy is…
Bev Sanders founded Las Olas Surfing for Women (the first women’s surfing retreat) in 1997 at the age of 44 — the same year she learned to surf. Bev, a former marketing director and co-founder of a successful snowboarding company, found her balance on the waves and immediately knew she wanted to offer that same experience to others. Her goal: to make girls out of women. And that’s a goal she’s achieved time and time again. Bev is passionate about helping women find time to play in a supportive (and gorgeous!) environment in a way that helps them see that feminism…
Given that I’m a trainer and coach, people ask me all the time if I’m always being asked for pointers while I’m working out at the gym. No, I don’t. Probably because I have a world-class gym RBF, which makes it pretty clear to everyone that I’m there to work out and I mean business. Most people wisely just steer clear. Now it’s not that I’m trying to be unfriendly — I’m just there to really focus on me. I’m not assessing or judging anyone’s form in my head or criticizing others’ choice of exercises. It’s my time and, generally,…
Oh, coffee. The sweet nectar of life. The java that fuels our souls. The best part of waking up. via GIPHY I mean, have you seen more memes or funny t-shirts dedicated to any other beverage? (Other than beer — maybe.) via GIPHY And while coffee does have its benefits, it also has its downsides. In an attempt to have a better chance at making this a reality (which, ahem, worked extra well for me), I gave up my beloved cup of Joe a few months ago. And, even though it was a little challenging at first, I found that…
In case you missed the big announcement last week, I’m knocked up again. WITH TWINS. And now that some* of the shock has worn off, I am down to logistics: getting the nursery ready, brainstorming names, figuring out what we really need two of, and all that fun stuff. I’m also finally out of the first trimester, which is awesome because, you know how hard the first trimester usually is? Double that with twins — because there’s literally double the hormones, double the baby-building, double the everything! And while some twin moms breeze through it (every mom and pregnancy is…
Bev Sanders founded Las Olas Surfing for Women (the first women’s surfing retreat) in 1997 at the age of 44 — the same year she learned to surf. Bev, a former marketing director and co-founder of a successful snowboarding company, found her balance on the waves and immediately knew she wanted to offer that same experience to others. Her goal: to make girls out of women. And that’s a goal she’s achieved time and time again. Bev is passionate about helping women find time to play in a supportive (and gorgeous!) environment in a way that helps them see that feminism…
Given that I’m a trainer and coach, people ask me all the time if I’m always being asked for pointers while I’m working out at the gym. No, I don’t. Probably because I have a world-class gym RBF, which makes it pretty clear to everyone that I’m there to work out and I mean business. Most people wisely just steer clear. Now it’s not that I’m trying to be unfriendly — I’m just there to really focus on me. I’m not assessing or judging anyone’s form in my head or criticizing others’ choice of exercises. It’s my time and, generally,…
It’s February! via GIPHY To celebrate, we’ve got 10 new workout songs you will adore. via GIPHY It is the month of love after all. via GIPHY Worst Nites, Foster the People Never say, “goodbye,” we say, “hello” (to awesome workouts). If It Feels Good (Then It Must Be), Leon Bridges “We don’t have to act so serious …” Juice, Lizzo Play. Sip. (Workout.) Repeat. I Like That, Janelle Monáe featuring Easy All-Stars & Michael Goldwasser Reggae Remix Oh, yeah, we like that. High Hopes, Panic! At The Disco Mama said, don’t give up … and play this for your…
Yes, you read that headline right. Stress can actually be a positive thing if we respond to it in a mindful way, says mindfulness and leadership expert Laurie J. Cameron. She’s the founder and CEO of PurposeBlue and the author of the The Mindful Day: Practical Ways to Find Focus, Calm, and Joy From Morning to Evening, and today we have her three tips for using those stressors to your advantage. 3 Mindfulness Keys to Turn Stress to Your Advantage The body’s response to stress — rapid heartbeat and breathing, narrowed vision, and a jolt of adrenaline — is…
Oh, coffee. The sweet nectar of life. The java that fuels our souls. The best part of waking up. via GIPHY I mean, have you seen more memes or funny t-shirts dedicated to any other beverage? (Other than beer — maybe.) via GIPHY And while coffee does have its benefits, it also has its downsides. In an attempt to have a better chance at making this a reality (which, ahem, worked extra well for me), I gave up my beloved cup of Joe a few months ago. And, even though it was a little challenging at first, I found that…
In case you missed the big announcement last week, I’m knocked up again. WITH TWINS. And now that some* of the shock has worn off, I am down to logistics: getting the nursery ready, brainstorming names, figuring out what we really need two of, and all that fun stuff. I’m also finally out of the first trimester, which is awesome because, you know how hard the first trimester usually is? Double that with twins — because there’s literally double the hormones, double the baby-building, double the everything! And while some twin moms breeze through it (every mom and pregnancy is…
Bev Sanders founded Las Olas Surfing for Women (the first women’s surfing retreat) in 1997 at the age of 44 — the same year she learned to surf. Bev, a former marketing director and co-founder of a successful snowboarding company, found her balance on the waves and immediately knew she wanted to offer that same experience to others. Her goal: to make girls out of women. And that’s a goal she’s achieved time and time again. Bev is passionate about helping women find time to play in a supportive (and gorgeous!) environment in a way that helps them see that feminism…
Given that I’m a trainer and coach, people ask me all the time if I’m always being asked for pointers while I’m working out at the gym. No, I don’t. Probably because I have a world-class gym RBF, which makes it pretty clear to everyone that I’m there to work out and I mean business. Most people wisely just steer clear. Now it’s not that I’m trying to be unfriendly — I’m just there to really focus on me. I’m not assessing or judging anyone’s form in my head or criticizing others’ choice of exercises. It’s my time and, generally,…
It’s February! via GIPHY To celebrate, we’ve got 10 new workout songs you will adore. via GIPHY It is the month of love after all. via GIPHY Worst Nites, Foster the People Never say, “goodbye,” we say, “hello” (to awesome workouts). If It Feels Good (Then It Must Be), Leon Bridges “We don’t have to act so serious …” Juice, Lizzo Play. Sip. (Workout.) Repeat. I Like That, Janelle Monáe featuring Easy All-Stars & Michael Goldwasser Reggae Remix Oh, yeah, we like that. High Hopes, Panic! At The Disco Mama said, don’t give up … and play this for your…
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