“STAYING IN YOUR COMFORT ZONE IS A LOT LIKE STAYING IN BED. IT’S WARM AND COMFORTABLE THERE BUT NOTHING WILL HAPPEN UNLESS YOU DECIDE TO GET OUT OF IT.” Let’s face it – sometimes going to the gym can be a little intimidating! As you walk in you may feel like everyone knows what they’re […]

When you’re working on your fitness goals, there are several things you will need to do to reach them, including: 1. Exercise regularly 2. Hit daily nutrition goals (about 100-150g protein per day within calorie goal.) 3. Get enough sleep (7+ hours a night) 4. Stay Hydrated A lot of people say that they “can’t […]

Before we get started on how to implement tempo, eccentric, concentric, and isometric variations to your training, let’s take a minute to review the basic muscle actions (concentric, eccentric, and isometric) performed during exercise. You’ll notice the image fully demonstrates the starting and ending position of each muscle action and clearly defines where movement does […]

Getting enough protein is very important if you’d like to make the most out of the investment you are putting in at the gym each week. For most female trainees, 100 grams is the minimum amount of protein you should ingest daily. By starting your day with 20-30 grams, you can be well on your […]

We all know that we need to train consistently to see results. This means showing up for at least one upper and one lower body workout each week, with 4 or 5 being even better! But what about those days when life gets in the way, or you’re just not feeling it? Here are our […]

You’re a #bossbabe who knows real change doesn’t come from a magic pill, but you do wonder sometimes if there are supplements worth your time (and money). Truth be told, most of your daily needs can be covered by a balanced nutrition plan that includes protein (about 1g for every pound of lean body mass), […]