Hi friends! I’ve got a new podcast episode up for you and it’s a BEEFY one 🙂 Today we’re chatting parasites with Allyssa LaScala. I feel like this is a huge topic, and I’ve learned that sometimes it can be a little controversial or something people here in the US don’t really discuss. So I was like, “Let’s go there” and invited someone who has taught me a lot about parasites and she’s sharing her knowledge on the podcast today.
Allyssa LaScala is an Integrative Health Practitioner and Chronic Illness advocate with a passion for Root Cause medicine. Although she values her degree in the Exercise and Sports Science field, it was actually her own battle with health challenges with Lyme Disease, mold toxicity, parasites, Breast Implant Illness, and more that ignited her deep passion for learning how to identify and address the TRUE root causes to chronic health issues. She officially established Biohacking Bombshell Virtual Clinic in 2016 and has offered everything from customized programming and one-on-one coaching, to group coaching, masterclasses, and e-books, helping over 8,000 people learn how to identify and address their own root causes!
If any of my fellow health professional friends are looking for another way to help their clients, I highly recommend IHP. You can also use this information to heal yourself and then go one to heal others, which I think is a beautiful mission. You can absolutely join if you don’t currently work in the health or fitness industry; many IHPs don’t begin on this path. They’re friends who are passionate to learn more about health and wellness, and want to share this information with those they love. You can do this as a passion, or start an entirely new career. Allyssa and I are both certified Integrative Health Practitioners.
The weather is cooling down, and I’m still obsessed with my sauna blanket. It feels even BETTER when it’s chilly outside and you can use the code FITNESSISTA15 for 15% off! This is one of my favorite ways to relax and sweat it out. I find that it energizes me, helps with aches and pains, I sleep better on the days I use this, and it makes my skin glow. Link to check it out here. You can also use my discount for the PEMF Go Mat, which I use every day!
I love love love the meals from Sakara Life! Use this link and the code XOGINAH for 20% off their meal delivery and clean boutique items. This is something I do once a month as a lil treat to myself and the meals are always showstoppers. I’m enjoying a shipment this week; the lavender parfait has been my favorite so far.
Get 15% off Organifi with the code FITNESSISTA. I drink the green juice, red juice, gold, and Harmony! (Each day I might have something different, or have two different things. Everything I’ve tried is amazing.)
Thank you so much for listening and for all of your support with the podcast! Please be sure to subscribe, and leave a rating or review if you enjoyed this episode. If you leave a rating, head to this page and you’ll get a little “thank you” gift from me to you.
Hi friends! How’s the week going so fa? I’m so happy ya’ll enjoyed the home office post. I’m super happy with my walking pad and am on it while I write up this blog post.
For today’s post, I thought I’d do another round of eats from start to finish especially since I’ve really been working on emphasizing protein and fiber lately. (I got away from it for a while but am back to tracking and notice a difference in how I feel + my performance at the gym.)
Here’s a full day of eats and adventures from start to finish!
As always, keep in mind that while this is a day of eats for ME, it may look nothing like how you like to fuel yourself, your specific needs/preferences, and if it would align with your goals. This is why it can be helpful to work with a coach to help you determine habits and methods that support your lifestyle, unique needs, and preferences. Just sharing this to hopefully share some new meal ideas and what 100+ grams of protein looks like in a day.
6:30am I wake up and do some grounding without my glasses while I take Maisey outside. I make some Athletic Greens and take it upstairs to drink while I wake up the crew, get dressed, and then head downstairs to pack up lunches, snacks and waters. I break off half an Aloha bar and eat it while I’m driving.
9:30 I’m back from school drop-off and an F45 class (hybrid day) and make breakfast. 2 eggs, 4 oz leftover flank steak from dinner and leftover fajita veggies, strawberries, decaf coffee with almond milk and 1/2 scoop Paleovalley protein. I also have some creatine in my water.
After I finish breakfast, it’s work blitz time. I make graphics and add to Pinterest, post a reel, write two blog posts, answer emails, and write + send questions for an upcoming podcast interview.
Noon: lunch! I make some tuna salad with a can of Safecatch tuna, 2 tablespoons of Primal Kitchen dressing, EBTB seasoning and top it on two rice cakes with sriracha. I add a pack of Poshi asparagus (my fave for when I want a serving of veggies but haven’t cooked anything) and a pack of Lupini beans. Both of these snacks are from Thrive Market – I order pretty much all of our snacks, household goodies, cleaning supplies, and pantry staples from Thrive.
Back to work. I study for IHP – it’s taking me forever but I’m learning so much and really trying to absorb everything – take Maisey for a quick walk, and then spend 45 minutes cleaning the house before picking the kids up from school. I’ve learned that if I don’t block out at least 30 minutes to clean every day, our house goes downhill quickly. I run the laundry, wipe down countertops, vacuum, and take out the trash.
2:50pm: afternoon snack on the way to school pickup is a jerky and a giant apple, plus a cup of hot green tea
Actually got dressed 😉
(Loving the Somerset dresses from Anthro right now. So classic and flattering)
We come home, get Liv ready for dance, drop her off, and P and I do homework while Liv is dancing. She doesn’t have a ton of homework this particular day (bless it) so we have time for a quick walk and she can ride her bike around the neighborhood. We pick up Liv, and then it’s dinnertime!
6:15 dinner. Banza pasta, turkey meatballs, parmesan, and a Mediterranean salad kit. I also heated up some sourdough from the freezer with butter for the girls. This meal was super good and satisfying, and took less than 20 minutes to put together!
For the meatballs, I mixed ground turkey with almond flour, egg, oregano, garlic powder, salt, pepper, and dried basil. I cooked them in the oven at 375 for about 16 minutes. While the turkey meatballs were cooking, I boiled the pasta noodles and made the salad kit. When the meatballs were done, I added them to the drained pasta with Rao’s marinara and topped with shredded parm.
Dessert: mini coconut ice cream cone and an Egyptian licorice tea 🙂
After dinner, I clean up the kitchen, make lunches and snacks, and help Liv with her homework while P plays with toys and watches a little TV. After Liv finishes homework, it’s showers for both kids while I fold and put away the day’s laundry mountain, blow dry their hair and help them get ready for bed.
Both kids are out by 9 and 9:30, I read in bed until 10:30 and then lights out… ready to do it all over again.
What I liked about this day of eats: I feel like I was intentional and made a point to get in a fruit or veggie with every meal, along with at least 1 palm of protein. I’m also proud of myself that we didn’t get hot bar or takeout, even though the Pilot was gone on a trip. (We usually have more takeout, hodge lodge meals, or breakfast for dinner while he’s away.)
I felt like I was well-fueled and had great energy, and I liked that dinner was on the earlier side. (Sometimes when we eat late due to dance or sports, I don’t sleep as well.)
So tell me, friends: what are some of your favorite quick school-night dinners? I’m ALWAYS looking for new ideas, so please share the love in the comments section!
Sharing the details on my work from home office setup, plus my experience with using a walking pad.
Hellooooo! How are ya and how’s the morning going so far? We’re back into real life after our little trip and it felt good to have a few days of normalcy. I’m so sick of restaurant and takeout food, I tell ya. It’s also amazing to have coffee at home – Starbucks will never be the same to me.
This morning I have an exciting podcast interview and am unpacking, and re-packing. 🙂 I’d love to hear what you’re up to!
For today’s post, I wanted to share my little work from home setup, plus my experience using a walking pad. It’s helped me dramatically increase my steps and activity level during longer work days, and I’m so pumped with this update to the office!
My WFH (work from home) setup
My lil office space:
I have enough room in here to meditate, work, stroll, or get in a quick workout (like Sculpt Society).
– A standard desk. I like having this for shorter work sessions or when I need to speak/present, like live recordings, course recordings, and more formal Zoom calls. The desk and chair are from World Market but both sold out, since they’re years old.
– Triangle shelf (similar here) filled with photos and the girls’ artwork.
– On the opposite wall (unpictured), I also have this book shelf, which has some of my fitness and nutrition resources and the Pilot’s military coins/flags/thingies.
TBH, I started to dread time in the office because it usually meant that I’d be sitting for hours. I’m sure many of you can relate, but when I sit for hours, I feel horrible afterwards. My muscles are creaky and my energy level plummets to the ground.
Once I’m “in the zone,” it’s easy for me to get into a time warp and work nonstop, but for longer tasks, I definitely have to force myself to do it. Having the walking pad has made a WORLD of difference. I don’t feel daunted by large tasks (like watching multiple videos in a row) because I have the chance to move while I’m doing it. I’ve also noticed that my afternoon energy is much better when I’m slowly strolling instead of sitting for a long time.
Some tips for using a walking pad with an electric desk:
(and some of the things I’ve had to learn the hard way)
– Use shoes! This was a learning point for me because I do pretty much everything barefoot. The bottoms of my feet started to hurt a little, so I leave a pair of sneakers next to the walking pad. (I’m loving my Vivobarefoots right now.)
– Add an extender to your Apple watch or your fitness band so you can attach to your ankle if tracking steps is important to you.
– Watch your neck and adjust the position of the desk as needed. Ideally, our screen should be in line with our eyes. This isn’t realistic when we’re typing, but if you’re watching a video, try raising the desk so you don’t have to bend your neck as much to view the screen.
– Take breaks. It’s important to take screen breaks whether you’re walking or seated. Give your eyes a chance to rest, go outside, or simply look away from the screen and in all directions. (Obviously be careful if you’re doing this while walking lol.) I also like to wear my blue light blockers when I’m on screens after sunset, and during the day, I have f.lux on my computer (which makes the screen more of a yellow hue so my retinas aren’t burning).
– Just like anything else, work up to it! I definitely do NOT walk for hours per day – and it’s not my goal because I don’t want my body to expect it – but I’m up to the point where I can stroll and type for about an hour. Start with 10-15 minutes and add on a bit each week until you reach your goal time. You can also use it to break up longer seated sessions, like walking for 5-10 minutes every hour.
So there ya go!
What’s your work setup like? Do you work at home, or at an office?
I had been exploring some coworking spaces in Tucson to switch things up a bit, but now that I have the walking pad, I’ve been more excited and motivated to work from home. 🙂 Also, we have pretty good coffee, snacks, and the cutest Sheepadoodle curled up at my feet.
How are ya going friends? I hope you’re having a great morning! We’re back from a quick tip to Phoenix – Liv’s studio CRUSHED IT at competition this weekend! – and into the weekly grind. I have a ton of appts, getting new Fit Team workouts ready to send out tomorrow, and packing for another trip.
Grab a jar of coconut oil and maybe join me for a lil swish while you read this post. I’m going to talk about oil pulling and tongue scraping and why they’re been staples in my routine for years now. I feel like these two habits are currently surging in popularity, so I thought I’d break it all down for ya.
As always, it’s up to you to use your best judgment when deciding your unique health journey. Consult with a medical professional before making any changes. Just wanted to share my experience with these things since I’ve been doing them for a while and have noticed positive effects.
What is oil pulling? and how do it
What the heck is oil pulling?
Even though it’s currently seeing a resurgence in popularity, oil pulling is a technique that has been around for thousands of years. This ayurvedic practice involves swishing oil around in your mouth for up to 20 minutes in order to facilitate detoxification, healthy gums and teeth, and aid in digestion. The toxins and plaque are believed to adhere to the oil, and when you spit it out, all of the “ick” goes down the drain with it. It’s also believed to improve mouth muscular strength, balance hormones, improve arthritis symptoms, mood, and assist in preventing dementia.
How do you oil pull?
You take about a teaspoon of vegetable-based oil (sesame, coconut and olive all work well) and swish it in your mouth with the goal of 15-20 minutes. The first time I tried this, I only lasted six, but now it’s easy for me to get in 15 minutes while I get dressed and ready for the day. After swishing around, spit and rinse. A little tip: don’t spit the oil down the sink as it will solidify and could cause plumbing problems. Spit it into the trash can or flush it down the toilet. Also be sure not to swallow the oil after swishing… it’s pretty liquid-y and gross by the end.
It feels great. My teeth always feel shiny and clean after oil pulling, and recently a friend asked why my teeth were so white. Even though the coffee and wine I drink stains them, I think it helps reduce the stains. (Baking soda helps, too!)
It’s inexpensive. I’m always looking for holistic ways to improve my health, and feel like this one really has no risk in trying since I have coconut oil on hand. If it works, great, but if it doesn’t, it’s not going to break the bank.
Cons:
The evidence of the benefits of oil pulling is mostly anecdotal. Like I said, there are a handful of studies but it hasn’t been extensive.
20 minutes is a long time! I usually try to do it while I get ready for the day, or while I’m reading before bed.
The “detoxification” claim. I feel like the word “detox” is slapped on everything these days, and while many of us can use extra support, it tends to feel a little overboard. At the same time, I do like the potential health benefits and notice my teeth feel cleaner.
I also use this strategy in addition to brushing regularly, Waterpik (bless this thing), Cocofloss (the best!) and tongue scraping. I do this every morning right when I wake up and before bed. My favorite on is from Thrive Market <— my link gets you 40% off your first order.
So tell me friends: do you oil pull? Would you try it??
Hi friends! How are you?? I hope you’re having a lovely morning so far. I’m back here in Tucson with a still-froggy voice from 3 hours of screaming at the Taylor Swift concert. I’d love to hear what you’ve been up to! I figured for today’s blog post, I’d throw it back to the blog days of yore and share a recap from the weekend. It was packed with fun adventures and while I need a weekend to recover from the weekend, it was a great one.
We left for the Taylor Swift concert Friday afternoon and after multiple delays and crazy traffic, we made it! We missed Gayle, but got to hear Paramore sing some of the songs we’ve loved over the years. (“Misery Business” and “Ain’t It Fun” were SO GOOD.) I’m always interested to see how artists sound in person, and Hayley Williams sounded even better live. She crushed it and had super high energy.
Before we knew it, it was time for the main event, and it was mind-blowing to hear the echo of almost 70k people screaming and cheering.
I’m not even the hugest Taylor Fan – I like a lot of her songs and think she’s super talented, but not in my personal top 10 – but the concert was AMAZING. Liv is a hardcore Swiftie and knew all of the songs. P danced and clapped, and fell asleep around the 2-hour mark. The Pilot was a good sport and I think he enjoyed it, too.
I had no clue what to expect with this concert but was blown away by how many songs she performed (44?!), the costumes, the dancers, the special effects/sets/lighting, and how great she sounded.
Also, I have this weird thing where I feel extremely proud of people I don’t know after they perform. I get choked up at the end of every Broadway show and concert because I appreciate the effort and training to create a production. I felt the same way with this one and definitely felt a little teary when she performed “Tim McGraw.” Like LOOK HOW FAR YOU’VE COME. So proud for a total stranger haha.
One of my favorite things about the concert was the LED bracelets we received when we checked in. They changed colors for each song and matched the beats of the music. Also, different portions of the audience would be illuminated at different times. I’ve never seen this effect live before and it was wiiiiiild.
We were originally planning to stay the night in Phoenix, but in the end, I’m glad we didn’t because the closest hotels with availability were over 45 minuets away (and like 5x the cost they usually are because it was Taylor Swift weekend). The Pilot drove us home while the girls and I snoozed, we were back by 3am, and then Liv and I were up bright and early for her dance dress rehearsal. WHEW.
She practiced her dances, and then we drove up to Mount Lemmon for a little friend sleepover party in the snow! We stayed at a cute cabin with gorgeous views,
and after we checked in and got settled, we took the crew sledding. We didn’t know if there would be snow on Mt. Lemmon because it’s been so warm in Tucson lately, but there was still quite a bit and the perfect amount for sledding.
The kids lived their best lives, and we stayed out until everyone was cold and muddy.
(Yes, Mustache March is here)
We headed back to the cabin so the kids could defrost and chill, and we got dinner together. My friend Diana and I tag-teamed it and everything was amazing!
We had cheesy enchiladas (I made a couple of trays and froze them before the trip), the best scalloped potatoes, steak tacos, salad, margaritas, chips, and salsa. For dessert, they brought one of the famous Costo chocolate peanut butter pies – it lives up to the hype!! – and the kids roasted s’mores.
A huge treat: while the kids were playing downstairs after dinner, the adults drank wine and enjoyed a movie. We watched Glass Onion (definitely check it out if you haven’t seen it), and it’s been a very, very long time since I’ve watched an entire movie while the kids were still awake.
The next morning, we had avocado toast, eggs, and bacon before packing up, making a stop at the Cookie Cabin,
and the quick trip back to Tucson. When we got into town, we drove straight to a birthday pool party.
Oh Tucson. Where you can see snow and play in the pool in the same day. 😉
We’re back home and back in the swing of life, even though there’s a lot of travel coming up. It’s a season where we’ll be living out of a lot of suitcases, but dance competition season is my favorite season.
What did you do this weekend? Any friends out there who saw Taylor Swift or are going to her concert? I looooved seeing all of the amazing concert outfits! So much fringe and sequins; it was fabulous.
And no, I wasn’t born this strong (that would be strangely awesome). It’s only after discovering a love of strength training that I learned how to handle weight like this.
Obviously, we won’t start you out lifting that much at first. But we will set you up on a path that if you want to, one day you’ll be able to.
Before we get to it,if you’re in a hurry, I want you to know we’ve compiled all our strength training material into a friendly guide so you can read it at your leisure (I’m picturing you reading the guide poolside, sipping a lemonade).
Download Strength Training 101: Everything You Need to Know when you enlist in the Rebellion (that’s us!) below:
Download our comprehensive guideSTRENGTH TRAINING 101!
Everything you need to know about getting strong.
Workout routines for bodyweight AND weight training.
How to find the right gym and train properly in one.
Alright, let’s do this!
Should Women Lift Weights? (Why You Should Start Strength Training)
Everyone should start strength training: people of every sex and gender, the young, the old…everyone.[1]
#1) When you’re stronger – life is easier.No need to call for help to get that 50lb bag of dog food off the top shelf, or carrying an air conditioner unit up a flight of stairs. LIFE is easier when you’re stronger.
#2) Less injury risk– when you build strong muscles, you’re also building stronger bones, ligaments, and tendons, making you less prone to injury doing things you love (like playing in a quidditch league).[3]
#3) Helps combat age-related muscle loss,[4] allowing us to remain independent longer as we age:
#4) Muscle is harder to maintain,which means you need to eat more just to hold on to it.[5]
#5) Reduce pain– having a strong body makes living easier on your joints, as well as allows you to hold a better posture and reduce back / hip pain.[6]
#6) Appearance– this is a personal preference! Some women like to have a lot of muscle, and some don’t. While you can’t spot reduce fat, you can choose to build more muscle in specific areas, changing your body shape. Growing up, I was an extreme pear shape, but due to strength training, I now have more of an hourglass shape.
#7) Live longer – want to spend more time on Earth?Strength training and growing muscle will help you do just that.[7]
Boom!
Although strength training is one of the best things you can do for your health, it’s estimated that only about 20% of women do it, far below that of our male counterparts.[8]
That sucks.
It’s part of my life’s work to reverse this trend and to do so, I’m going to need your help.
You in?
Perfect!
Is Strength Training Different for Women?
Here’s something that may shock you: there’s no reason everybody – of any gender or sex – shouldn’t strength train the same way!
Yep, you don’t need 3-pound pink dumbbells, unless you like 3-pound pink dumbbells! You can train with free weights and barbells just like everybody else at the gym.
Sure, there are biological differences between the sexes. For example when strength training, people with typical male anatomy will produce more type IIa fibers than people with typical female anatomy, who will in turn produce more type I fibers than men.[9]
The American College of Sports Medicine doesn’t differentiate between sexes in their strength training recommendation.[11] So neither shall we.
So what exactly is strength training, you may be asking?
“Strength training” of any kind can be explained by two things:
#1) Movement of any weight (including your body weight)– Doing ANY exercise that pushes your muscles outside of their comfort zone, forcing them to rebuild stronger to prepare for the next challenge.
#2) Progressive overload:exerting slightly more effort than last time (lift a heavier weight or do 1 more rep) consistently. Your muscles will constantly have to adapt and will constantly be rebuilding themselves to get stronger.
Coach Jim walks you through different strategies for progressive overload in this video:
Before we get into the ins and outs of strength training, I need to address a question we get over and over from the women in our coaching clients:
Will I get bulky if I lift weights?
If you see a woman who is incredibly muscular and at an extremely low body fat percentage, I guarantee she has been working her butt off for a very long time with the very specific goal of building muscle and looking that way.
It’s not something that happens overnight, or by mistake.
We simply don’t have the same amount of testosterone as people with male anatomy to get there easily.[12] It’s something we cover in great detail in our guide on How to Build Muscle as a Woman.
If you’d like to build muscle, but not as much as a professional bodybuilder – don’t worry, it’s not something that happens by accident.
It’s something Rebel Leader Steve brings up in the video below:
So strike “I don’t want to get bulky” from your vernacular.
Alright, let’s talk about how to actually get started strength training.
Strength Training Level 1: Bodyweight Workouts
If you’re just starting your strength training journey, our first stop will be a bodyweight workout.
Bodyweight training is simply doing an exercise in which your own body is the “weight” you are “lifting.”
Duh.
This is the BEST place for anybody – regardless of weight or age – to start their strength training journey.
Why is this the best place to start?
Here are two big reasons to do bodyweight training:
#1) You always have your body with you (unless you are a ghost, in which case, this is awkward).This means you can work out ANYWHERE with bodyweight training:
#2) Using your body for resistance training is the most “human” thing ever!By learning to push and pull and hang and squat and lunge, you are doing what your body is literally designed to do.
By getting strong with bodyweight movements, you’re making yourself antifragile and less injury-prone.
Bodyweight training isn’t as easy to ‘scale’ the difficulty as some of the other strength training methods (“put more weight on barbell”), but you can get REALLY strong with just bodyweight training.
For example…
You can start with knee push-ups:
Then go to regular push-ups:
Then elevated push-ups:
Then even up to things like handstands:
And even handstand push-ups:
You just have to know HOW and WHEN to scale up (we can help there too).
Want a sample bodyweight workout you can try? You got it:
This is the Beginner Bodyweight Workout (3 Circuits):
20 Bodyweight squats.
10 Push-ups.
10 Walking lunges (each leg).
10 Dumbbell rows (use a milk jug or other weight).
If you’re following along at home, you just did your first full-body workout using weights!
Want a custom-built dumbbell workout? Something designed for the weights in your apartment’s gym?
Our Nerd Fitness Coaches can do just that! Plus they’ll scale your workouts as you grow stronger, turning you into a superhero!
Strength Training Level 3: The Wide World of Barbells
You made it! It’s now time to start training with barbells!
This is going to help you become ultra-powerful and strong.
It’s how I transformed myself into the person I am today.
The reason barbell training is so important is that it allows you to pick up heavy weights and do movements that recruit every muscle in your body. This is great for building powerful, strong muscles in your core, legs, glutes, and so on.
Show me somebody that’s strong at both of these movements, and I’ll show you somebody that’s in better shape than most of the human population.
But wait!
Even an empty barbell can be heavy (normally 45 pounds or 20Kg), so before we jump into the deep end, let’s make sure you are strong enough to proceed.
You’ll need to be able to complete a goblet squat with a 45 pound dumbbell (shown earlier) and the Romanian deadlift with 20 pound dumbbells.
Here’s how to perform the Romanian deadlift with dumbbells:
Our test to see if you can handle barbell training will be theLevel 4 Gym Workout: Dumbbell Division C(taken from ourBeginner’s Guide to the Gym).
You’ll need to be able to go through the following before you start training with barbells:
10 goblet squats – 45 lbs (20Kg dumbbell),
10 Romanian deadlifts with 20 lbs dumbbells (9-10 Kg)
10 push-ups (on knees or regular)
10 dumbbell rows with each arm – at least a 20 lb dumbbell
Can’t do those movements at that weight? Stick to the Level 4 Gym Workouts until you build up the strength to progress to barbells.
Once you CAN do the above, the real fun is going to start!
We’re gonna replace the goblet squat with a back squat and the RDL with a barbell deadlift.
Here’s a video demonstration on how to perform the barbell back squat:
I would also encourage you to read How to Squat Properly for a full tutorial, especially if you’re just learning how to squat.
Here’s a step-by-step video on how to do the deadlift:
That’s it! Do each of these once a week and you’ll be rocking an awesome strength training practice.
Are you doing the workouts correctly?
A good way to tell would be to record yourself doing the movement and then match them against the gifs and videos in this guide. If they look close you’re doing great!
We also provide form checks in our 1-on-1 Online Coaching Program. Through our snazzy app, a Nerd Fitness Coach (like me!) will review your movement to make sure you are training correctly and safely!
The simple to learn but tough to implement answer: lift enough so that you can get through the set, but not too much that you have NO fuel left in the tank at the end.
And then, try to liftsliiiightlymore than last time.
How much weight should I start with?
If you are using dumbbells or a kettlebell,always err on the side of “too light” versus “too heavy.” You want to learn the movement correctly and build correct form.
If you are training with a barbell,ALWAYS start with JUST the bar, no matter the exercise (as a reminder, a standard barbell weighs 45 pounds).
“How fast should I add weight to the bar?”
Here’s what we teach all of our coaching clients:add the minimum amount of weight each week you can, even if you THINK you can lift more. It’s better to finish a workout full of momentum and say “I can do more!” than defeated and saying “that was too much, crapola.”
Think of it this way, even if you are adding just 5 pounds per week to the bar, within a year you would be lifting 300+ pounds!
So go SLOW. Team NF’s Steve even bought little half-pound weights and increases many of his lifts by just 1 pound per week.
And if you are looking for this content in an easily digestible form, make sure you download our free Strength 101 Guide when you join the Rebellion below:
Download our comprehensive guideSTRENGTH TRAINING 101!
Everything you need to know about getting strong.
Workout routines for bodyweight AND weight training.
How to find the right gym and train properly in one.
Can Strength Training Help with Weight Loss?
We get questions relating to weight loss and strength training all the time, and it’s something we cover throughout our Strength Training 101 series.
Let me quickly address it here:
Fat and muscle are two different things – one can’t transform into the other.
We all have plenty of muscle right now (otherwise we wouldn’t be able to move, walk, sit upright, etc.), the muscle is just hiding underneath a layer of body fat.
In order for us to lose weight and look better, we want to do two things:
Build our muscles stronger and tighter.
Reduce the fat covering those muscles!
And luckily, both of those things happen simultaneously through strength training!
So NO, you don’t need to lose weight first before you start strength training.
You will lose weight BY strength training (and keep the muscle you have).
You do NOT need to do hours of cardio for weight loss – weight loss is 90% a result of your nutrition. So honestly, you don’t need to ever set foot on a treadmill again (unless you WANT to).
Strength training will help you lose weight and look better IF you do two key things for effective weight loss:
As we cover in our “Why can’t I lose weight” article (full of fun Harry Potter references), combining a caloric deficit and strength training is magic:
You’re not consuming enough calories to carry out your body’s daily functions.
Your body needs to use lots of calories to rebuild the muscle that was broken down during the strength training workout.
Your body has no choice BUT topull from fat stores to get stuff done!
Just by doing those two things (get strong, reduce calories), all sorts of wizardry and witchcraft takes place in your body:
Get stronger and keep the muscle you have.
Build tight dense muscle.
A revved-up metabolism while rebuilding muscle.
Burning of body fat to get things done.
Yeah, you’re hearing me correctly.
Lose the body fat that sits on top of your muscles and you’ll make your muscles tighter and denser = look better without clothes on.
So how do you put this into practice?
Pick one of the strength workouts we covered earlier (start at the Beginner Bodyweight Workout if you feel unsure where to begin).
Oh, what’s that?You just want somebody to tell you exactly how to train for your body, and how to eat for your goals?
Fine!
Check out our 1-on-1 Coaching Program – it’s helped hundreds of women lose weight through strength training – and proper nutrition. We work with you on habit-building and lifestyle design to actually get stuff done!
The Best Strength Training Exercises for Women
Great news:
The best strength training exercises are universal. No matter your size, shape, sex, gender, age, or whether you love Star Trek more than Star Wars, these are the best exercises to build a great physique.
I’m going to share with you the exercises that every beginner should master (scroll down for full video and explanations!).
The 9 Best Strength Training Exercises for Women are:
Push-up:uses every push muscle in your body (chest, shoulders, triceps)
Bodyweight squat:uses every muscle in the lower body (quads, hamstrings, glutes, core)
Bodyweight row:works every “pull” muscle and helps prepare you for a pull-up!
Pull-up or chin-up:the best “pull” exercise in history! Everybody should have a goal to get their first pull-up.
Bodyweight dip:advanced “push” movement that targets your push muscles (chest, shoulders, triceps) in a different way than push-ups.
Barbell squat:the best bang for your buck on muscle building. Recruits nearly every push muscle in your whole body, and a great core workout.
Barbell deadlift:the favorite exercise of every coach at Nerd Fitness. Uses every “pull,” leg, and core muscle in your body.
Barbell benchpress:as basic and powerful as they come. Uses every “push” movement in your upper body and can get you strong as heck!
Barbell press:press the bar above your head! Targets shoulders and triceps more than the chest.
Click on any of these exercises to get a FULL explanation of the movement, step-by-step:
1)The Push-Up:The best exercise you could ever do for yourself when it comes to using your bodyweight for push muscles (your chest, shoulders, and triceps):
2)The Bodyweight Squat:This exercise serves a dual purpose as it’s the foundation for building strength AND helps build proper mobility. If you are going to ever do barbell squats, you need to work on hitting proper depth with a bodyweight squat first!
3)The Inverted Bodyweight Row:Until you can get your first pull-up or chin-up, these exercises are GREAT to start building your pull-muscle strength (back, biceps, and forearms).
4)The Pull-Up and Chin-Up:Once you can support your bodyweight above the bar, the world becomes your playground. No strength training routine should be without pull-up or chin-up work! (Click here if youcan’t do a pull-up or chin-up yet?)
5)The Bodyweight Dip:As you start to get stronger with push-ups and need to find a way to increase the challenge, consider doing dips. Warning: these are very advanced, but incredible strength-building exercises.
And now we’re into the best weight training exercises:
6)The Barbell Squat:Probably the best exercise when it comes to building strength and muscle throughout your whole body. It also burns crazy calories and makes life better. This is a MUST:
7)The Barbell Deadlift:Maybe the best exercise of all time. Actually no, it IS the best exercise of all time. It’s certainly the most primal: “pick the weight up off the ground. Done.”
This is a very technical lift, so make sure you read our article on how to do it with proper form:
8)The Barbell Press:Press a barbell above your head. This recruits all of the muscles in your chest, shoulders, and arms in order for you to lift the weight over your head.
As a bonus, you need to really flex and brace your core, which gets those muscles working too.
9)The Barbell Bench Press.Lie on a bench, and lower a barbell until it almost touches your chest. Pause, and then press it back up towards the sky. Repeat! And get strong.
Your mission, should you choose to accept it: commit to trying ONE of these movements in the next week. Use20 seconds of courage, recruit a friend who has lifted or trained before, and try your best.
And if you want somebody to help you put these into a workout program, teach you HOW to do these movements properly, and have the confidence to know you’re training correctly for your goals…
A Meal Plan for Strength Training (Healthy Eating 101)
So far, we’ve been more or less just talking about exercises when it comes to strength training.
This is logical, because this is in fact a guide on how to perform certain exercises to grow strong.
However, we constantly remind our coaching clients that 90% of their success or failure on their fitness journey will come down to what they eat.
“Success” in this context really comes down to your goals.
Are you looking to bulk up? You’ll need to eat more calories than you burn.
Are you looking to slim down? You’ll need to eat fewer calories than you burn.
At this point, you might be thinking “Staci, how many calories do I need?”
To answer that question, it’s time for the Nerd Fitness Calorie Calculator!
(Note: we have used The Mifflin-St Jeor Equation to create this calculator! [14]).
If you want to bulk up and gain weight,take your TDEE and add 250 calories to it to get your daily goal. This should result in gaining half a pound per week.
Want to lose weight?Take your TDEE and subtract 250 calories to receive your daily goal. This should result in losing about a half-pound a week.
The other piece of the equation outside of a caloric surplus/deficit is protein.
Since you will be strength training and building muscle, you’ll need to make sure you are eating protein at every meal. It’s the number one macronutrient for creating new muscle tissue.[15]
Protein can come from any number of sources, including:
As we cover in our “How much Protein do I need?”, claims for the amount of protein required for muscle growth vary wildly from source to source (and woman to woman).[17]
Here is our recommendation:
If you’re of healthy weight, active, and wish to build muscle,aim for 1 g per pound of bodyweight (2.2 g/kg).
If you’re an experienced lifter on a bulk,intakes up to 1.50 g/lb (3.3 g/kg) may help you minimize fat gain.
Let me simplify it for you:
“To build muscle, target at least 1 gram of protein per pound of bodyweight (2.2 grams per kg).”
If you’re curious, from our healthy eating article, this is what a portion of protein looks like:
Here’s how much protein is in a serving of food:
4 oz (113 g) of chicken has around 30 g of protein.
4 oz (113 g) of salmon has 23 g of protein
4 oz (113 g) of steak has 28 g of protein.
Want to get more protein? Consider protein shakes. Rebel Leader Steve and I both supplement with shakes daily to meet our protein goals.
Whatever you do, make sure you’re getting enough!
Whenever we speak with new Online Coaching Clients, protein is the macronutrient we begin every discussion with! It’s THAT important when it comes to either weight loss or building muscle. I’m not kidding when I say it should make up a portion of every meal you eat.
The Top Frequently Asked Strength Training Questions for Women
Here are some of the most common questions we receive from women beginning their strength training practice in our 1-on-1 Coaching Program.
#1)Will I get bulky lifting weights? I really don’t want to.
I have GREAT NEWS!
Strength training will not make you bulky, UNLESS you want it to!
You get to pick how you want to look, so you do you.
Just remember that women who compete as bodybuilders didn’t start looking like overnight:
They have eaten, trained, and potentially taken supplements specifically so they can look like that! Which is great. Good for them.
They’ve been working towards that goal for years, probably decades.
Here’s the truth:when you pick up heavy things (like barbell training), your muscles get STRONGER (but not necessarily bigger).
If you actively eat for the goal of building muscle and getting bigger, you CAN build muscle and size.
Again, if you want bigger arms or stronger glutes, AWESOME. You do you.
Let’s talk about the reverse:If you pick up heavy things and eat a caloric deficit, your muscles will get stronger and denser; you will burn the fat on top of your muscle, and you will lose weight and get that “toned” look that many women are after.
Sir Mix-A-Lot was wrong. Don’t do side bends and sit-ups, because you’re wasting your time!
Side bends don’t get rid of love handles.They will simply strengthen your side muscles without actually reducing any fat there, potentially making you bigger around the waist unless you change your diet as well.
Sit-ups will not remove belly fat.They can also wreak havoc on your lower back, and are an incomplete exercise.
Your body cannot spot reduce fat in specific locations.If you have flabby arms or a big stomach, doing thousands of bicep curls and thousands of crunches won’t help.
Your body is genetically predisposed to storing fat in certain locations in a certain order.
When you start to lose weight, your body will lose the fat you currently have in a certain order as well – it might come off your arms first, then your legs, then your belly, then your chest, and THEN your butt.
Or in a different order, depending on your personal genetic makeup.
No amount of targeted exercise will change how that fat disappears.
Want to lose weight?Reduce your caloric intake in a way that doesn’t make you miserable:
Big compound movements that recruit lots of muscle (and thus force your body to rebuild lots of muscle, which requires extra calories burned, even after the workout is done). Our section on the best strength training exercises for women would be good examples of compound movements.
#3)How many days a week should a woman lift weights?
Unless you’ve been strength training for years and know what you’re doing, we recommend that you pick a full-body routine that you can do 2-3 times a week.
You build muscles while resting, not working out, so you generally want 48 hours before engaging the same muscle group again.
If you made it up to our “The Wide World of Barbells” section, you can do theDAY Aworkout on Monday and theDAY Bworkout on Thursday. That’ll give you plenty of time to recover.
Want more? Maybe on the weekend, you sneak away for a short hike.
Don’t worry if this doesn’t seem like a lot at first. We are interested in building the habit of strength training initially. We can up the frequency once you’re rocking and rolling.
Learning to meal prep would also be a good use of your time between training sessions.
4)Can I do strength training at home?
You sure can!
Many of our coaching clients have gotten in great shape simply by doing bodyweight exercises at home.
Here are a few resources to get you strength training in your living room:
Beginner Bodyweight Workout: many a Rebel have started their fitness journey here, and you can do it right in your own living room (if your dog will let you).
Advanced Bodyweight Workout: crushed the Beginner Bodyweight Workout? Then try this advanced circuit on for size.
42 Best Bodyweight Exercises: want to get your hands dirty? Use this guide to create your own bodyweight workout you can do anywhere!
20-Min Kettlebell Workout: own a kettlebell? Want one? With one single piece of equipment you can get in a great workout.
We can also build you a custom workout for your exact situation, whether you’re stuck at home or in an office, we can create a solution that fits your busy life!
How to Begin Lifting Weights as a Woman (Next Steps)
Since 2009, Team Nerd Fitness has learned a tremendous amount about how to best serve the ladies of this community.
I want to share with you my favorite success story.
Meet Leslie, a very sedentary single mom who works long hours that managed to lose 100+ lbs with the Nerd Fitness Coaching Program:
So if you’re tired of the same ole same ole and you’re ready to start strength training, you’re in the right place!
Not sure what to do or how to get started?
1) Check out our 1-on-1 Coaching Program!Our philosophies help women like Leslie above and they can be the philosophies that help you become strong inside and out.
Click on the image below to schedule a call and see if we’re a good fit for each other!
2) If you want a daily prompt for doing workouts at the gym (or at home), check out NF Journey. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).
Try your free trial right here:
3) Join the Rebellion!Our free community numbers in the hundreds of thousands scattered throughout the globe, and we need good people like you!
You can join by signing up in the awesome yellow box below, and I’ll send you a bunch of free guides and printable workouts, including our Strength 101 guide!
Download our comprehensive guideSTRENGTH TRAINING 101!
Everything you need to know about getting strong.
Workout routines for bodyweight AND weight training.
How to find the right gym and train properly in one.
4) Do a strength training workout this week!The most important step you can do is to actually start.
Check out “Value of resistance training for the reduction of sports injuries” to learn more. Source: PubMed.
Read “Resistance training and sarcopenia” for more. Source: PubMed
This study “Skeletal muscle metabolism is a major determinant of resting energy expenditure” explores more. Source: PubMed
Here’s a study on different forms of exercise and their impact on pain, “Physical activity and exercise for chronic pain in adults.” Source: PubMed.
You can learn more at, “Strength Training and All‐Cause, Cardiovascular Disease, and Cancer Mortality in Older Women.” Source: PubMed.
Read “Practices, Perceived Benefits, and Barriers to Resistance Training Among Women Enrolled in College.” Source, PubMed.
Read “Age and sex affect human muscle fibre adaptations to heavy‐resistance strength training.” Source, The Physiological Society.
Since Women produce more type 1 muscle fiber, they might be able to perform more reps of an exercise than a man could. Don’t stress this. This marginal difference is overkill for a beginner.
Read, “American College of Sports Medicine position stand. Progression models in resistance training for healthy adults.” Source, PubMed.
Read “Circulating Testosterone as the Hormonal Basis of Sex Differences in Athletic Performance.” Source, PubMed.
There’s always one of you.
Studieshave shown the Mifflin-St Jeor Equation to bevery accuratein determining BMR and TDEE
Read, “Dietary protein for athletes: from requirements to optimum adaptation.” Source, PubMed.
If you are pregnant or lactating, you’ll need even more protein than our below recommendation. Examine has a great article pointing out protein requirements.
