THIS IS WHY YOU SHOULD STRENGTH TRAIN

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!

It's not WHAT you do, it's HOW you do it

I love the basics... because they work!

With the use of effective cues and techniques the basics can give you more results than you ever thought possible.

Mountain climbers are used in every bootcamp and DVD you have ever seen. This is because they are a great bodyweight conditioning drill that hit the core and upper body with little to no equipment. 

The problem with mountain climbers is the fact that most peoples' asses are bouncing up in the air, hips are swaying and the exercise becomes a shoulder blaster more than anything else.

Here are 2 easy ways Stacey Schaedler Strength has changed up the mountain climber to give you more bang for your buck.  Progression 2 promises to make your core nice and sore tomorrow ;)

Progression 1- All you really need are rags on a smooth surface/ plastic plates on a rug; valsides or a slideboard.  

                                                       (Note: perform one side at a time i.e. 15 left side followed by 15 right side.)

Progression 2- A variety of different bands work well here and can be attached beneath a bench, door frame or squat rack.

                                                    (Note: wrists and shoulders in a line. Contract straight leg glute to extend the hip as you                                                      flex opposite knee into chest. Perform one side for 15 reps and then 15 on the other side.)

Give these a shot and let me know how it goes! 

Can I benefit from hiring a personal trainer?

Truth is I think that anyone and EVERYONE can benefit from having some sort of exercise guidance in their life no matter how large or small. 

  

In case you have been living under a rock these past few years 

ONLINE and SMALL GROUP TRAINING have taken center stage for two major reasons. 

They are affordable and personalized.  

 Major win-wins!

Less is MORE : Part 1

Memorial Day has passed and we are on our way to another summer!

Today I had clients come in and say how much they indulged this weekend and how bloated and shitty they felt.  This happens every year during the holiday season and the start of the summer months.  

I'm not here to judge. I'm here to encourage and motivate. I'm going to ask how much fun they had with friends and family and simply advise them to drink their water and get back on track with their food. TODAY.

Why? Because there was a time in my not so distant past that I allowed EXERCISE and FOOD to rule my life. Whether it was exercising to make up for my poor food choices, or being so strict with my nutrition that it bordered CRAZYTOWN.

Guess what? It's not fun. And its not the way it has to be.

You don't need to workout every single day of the week to see the results you want.  In fact doing so might just get you no where but tired and fat.

Before we even broach the subject of exercise I am going to tell you something shocking.

I am a "trainer" and I DO NOT believe that exercise or more exercise is the solution. In some cases its part of the problem. I will discuss this later.

LAYING DOWN THE FOUNDATION FOR SUCCESS:

1.

As women we have a complex balance of hormones. It is important that stress (whether it be physical or mental) is balanced. This is of the UTMOST importance. 

-Some sort of meditation or a regular yoga practice can assist you with this.

-Perhaps its even a long walk to clear your head and be with nature.

2.

SLEEP

Make sure that you are getting ADEQUATE, QUALITY sleep.

For some this could mean 6 hours, for others 8. Find out what works for you and get in ya bed!

TRUST ME. It makes all the difference in the world.

3.

JUST EAT REAL FOOD that TASTES GOOD

I'm not saying to go VEGETARIAN or PALEO. 

I'm saying that the less packaged foods you eat, the better! 

You are going to fill up SO MUCH more on 300 calories of eggs veggies and some sweet potato 

versus a freaking Special K 100 calorie bar.

Not to mention that it breaks down to sugar faster than you can shove it down your gullet and causes you to eat 2 more.

BAHAHAHHAHAH can you tell how much I HATE Special K?!?!?!?!!?

Just eat the real food ...it's not gonna make you fat.

BUT THE STRESSING ABOUT what diet to follow and all the chemicals in the processed foods just might! 

THERE I SAID IT! 

There are 3 things that you should have a grasp on BEFORE you start exercising if your goal is weight loss.

Because guess what

Good or Bad...exercise is a stress on your body.

If you are sleeping poorly, stressing about everything and eating shit.... 

Exercise is only fuel for the fire of hormones that are causing your lack of progress!

Don't get me wrong its not EASY or else everyone would be in great shape...but it is EASIER than you are made to believe.

Progress not Perfection my friends!

Stay tuned for my take on LESS IS MORE when it comes to exercise in Part 2.