Top 3 Reasons Why You Should Take Rest Days Seriously

Top 3 Reasons Why You Should Take Rest Days Seriously

Training Advice for Women, Training Tips for Women
When it comes to professional athletics, there are definite seasons. In the offseason, training volume is increased and programs are based on progressive overload, a strategy that increases the difficulty of workouts as the athlete’s body adjusts over time. This is how we’re able to get stronger, faster and gain muscle. Thanks for watching!Visit WebsiteTraining actually creates micro-tears in the muscle. Don’t worry. This is a good thing, as long as the muscles are given adequate time to rebuild after they tear. When rebuilding, the fibers become thicker and stronger than ever before. This is how we gain strength and muscle.Workouts are initially based on building a foundation, and rest days allow for the body to recover and rebuild. When running track in college, we always had at least one…
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Nicole Winhoffer: Why I Love Group Workouts (and You Should, Too!)

Nicole Winhoffer: Why I Love Group Workouts (and You Should, Too!)

Training Advice for Women, Training Tips for Women
Photo Credit: Jessica Nash PhotographyEven if you know your way around the gym with your eyes closed, trying new group workouts can be intimidating. It’s why my NW Method places a huge focus on support and encouragement. I’m proud of the safe environment I’ve built to empower groups through fitness and community.Here are the top reasons why group fitness significantly benefits your mind and body. Despite your typical routine, you’ll be saying “yes” to that next group workout invitation in no time. Thanks for watching!Visit WebsiteConnectionAs human beings, we crave connection. When we get into the same room and focus on our goals as a collective, we naturally feel more alive, supported and inspired. We feed off each other’s energy and feel a sense of belonging. There’s nothing better than being…
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Build a Better Squat: Part 1

Build a Better Squat: Part 1

Exercises by Bodypart for Women, Leg Exercises for Women, Leg Workouts for Women, Training Advice for Women, Training Tips for Women, Workouts For Women
Writing a single guide on squat mechanics could easily turn into an endeavor the length of a book. Here, we’ll touch on some of the main mechanics to get you squatting like it ain’t no thing, with a ton of different variations tailored to your current level.Build a Solid FoundationAs a physical therapist and athlete, there is no stronger cause I have than encouraging my clients to build a strong base. If it looks bad or worse and if it feels bad, something isn’t right. First, move well. Thanks for watching!Visit WebsiteA beautiful air squat is a head-turner where I come from. Performing a basic air squat is something that is a necessary and functional component of everyday life. Think getting in and out of a chair or picking something…
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Erin Stern’s Top 5 Tips for Carb Cycling

Erin Stern’s Top 5 Tips for Carb Cycling

Healthy Eating for Women, Nutrition for Women, Training Advice for Women, Training Tips for Women
Our bodies are amazingly efficient. We adapt to training programs in a matter of weeks. If the physical stimulus doesn’t change, our bodies tend to stay the same. I think that eating the same foods day in and day out also can create a plateau in progress. The best way to encourage the body to change is to periodically adjust meal plans. Carb cycling is a great option if you’re looking to change things up, encourage the body to use fats for fuel, or to make your meal plan better fit your activity levels. The concept is relatively easy: Eat normal to moderate amounts of carbs most days, and toss in two to three days when you drop carbs to almost zero and eat fats for fuel instead. Thanks for…
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You Have Arrived – Oxygen Magazine

You Have Arrived – Oxygen Magazine

Life, Mental Health, Mind and Body for Women, Training Advice for Women, Training Tips for Women, Women's Health
Goal setting is such a double-edged sword. I love to set goals — attainable, measurable, valuable ways to track progress in the gym and in life. Checking milestones off my list feels amazing, whether it be a new skill in the gym or seeing an amazing progress picture of myself. Ironically, the result has never been as sweet as the journey. Thanks for watching!Visit WebsiteAs someone who participates regularly in the functional fitness arena (i.e., CrossFit), I have forever been in pursuit of a muscle-up. I was afraid of the gymnastic rings for years, to the point of literally never going near them. Then one day, I just woke up. I thought, This is insane. I have been in this sport for four years and have never even attempted to…
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