Monday, May 5, 2014


Initially I began strength training to get out of pain. Before learning to strength train all I ever did was run and I ran a lot.  My quads did all the work and eventually my knees just couldn't take it anymore. Learning to strengthen my glutes and posterior chain with single single leg exercises like step ups, single leg deadlifts and lunging variations eventually allowed me to run again. Bottom line: getting stronger fixes everything.

Now that I was no longer in pain I realized what lifting was doing for my body aesthetically.  I no longer had a pancake ass and I could see new muscles in my back. I had curves for the first time in my life! I had never seen results like this with running or traditional cardio. Eventually I explored the big lifts i.e. squats, bench + deadlift and the results kept coming. The heavy lifting got my core even stronger than before and my body kept on changing for the better.  I was exercising less than I ever had previously believed could yield such amazing results.

The strength I have gained has made my day to day life easier.  I no longer need multiple trips when I go grocery shopping (can we say farmers carries),  moving furniture is easier, I can put my suitcase in the overhead compartment with ease and sprint to catch the train without feeling like I'm about to die!

Ok so strength training can keep you out of pain, it can shape your body like you never thought possible AND make your day to day life easier! Are you sold on getting stronger yet?

I have one more benefit for you and in my opinion it far outweighs all the rest.  The best possible reason to start strength training is the fact that it genuinely makes life better.  All the things that make life amazing, the adventures and explorations are all more accessible. Whether its surfing, stand up paddleboarding, hiking, sprinting with your dog or snowboarding. The more you can get out there and enjoy life the better I promise!

Friday, May 2, 2014


Your warmup is the most important part of your workout - when done right it activates the central nervous system, getting your your muscles ready for what's to come and, ultimately, prevents injury.

The best kind of warmup is sequenced and performed dynamically.

Here is a basic warmup sequence that I recommend to undo habitual patterning in the body (sitting, sleeping, hunching ) and to elevate the heart-rate. Think of it as peeling back the layers + getting your body warm so you can access your core and glutes... which goes a long way in helping you move better.

After foam rolling your tight areas...
Give this sequence a go before your next workout:

Want to get your heart rate up just a bit more? Give this 3 min total body kettlebell circuit a go to feel connected and ready to lift! Just set your timer for 25 seconds work and 5 seconds rest and get going.

Give it a try this weekend and let me know how it goes!

Stacey's Favorite Fitness Tools: