Why Your Legs Are Jacked and Your Butt is Not

  Why This Matters: Not getting the results you want from glute exercises? Here's why, along with form tips to get you on track for a better butt. [Read time: about 8 minutes]   In this era of big butts that don't lie, there's a problem. Your butt maybe isn't responding to your faithful ministrations of thrusts, squats, pulls, and deads. There … [Read more...]

The Mistake You’re Not Learning From

We hear these kinds of phrases all the time: "Learn from your mistakes" "It was a learning experience" "I am ok, because I learned something from it". Totally true. In fact it will be true for the rest of your life. But part of progress is making different mistakes. New ones. Not repeating the same ones. Progress is fighting new battles. I was sitting around … [Read more...]

Why Lifting Weights Lets You Eat More Carbs and All About Metabolism

Why this matters: Women, it's time to de-mysticize metabolism and carbs and learn how to fuel your workouts, gain muscle, and get lean (with carbs!).  [Read time: 25 minutes (stick with it; it's worth it!)]   Let's get on with talking about carbs, muscles, and metabolism. Metabolism is such a cool word. It implies all kinds of sciencey things. "I don't … [Read more...]

Are you Gumby? Hypermobility, Joint Laxity and What’s Bad About Too Much Flexibility

Why This Matters: I've struggled with the effects of hypermobility on lifting stability and strength. If you think you might be hypermobile, it's essential you identify the issue and begin to find ways to correct movement, and become stronger and more stable. My experience shared in this post will put you on the right track.  [Read time: 18 minutes]   When I … [Read more...]

The Best Cue Ever for A Better Upper Body

Why This Matters Use this one simple question to tune into your upper body movement patterns, and learn a few cues to get you the upper body gains you've been dreaming of.  [Read time: 4 minutes]   This simple cue/idea I will outline below will drastically improve all of your upper body movements if you haven't been aware of it before, especially … [Read more...]

Why Weights? An Analogy

This topic has been covered in-depth by many more experts than me, yet I feel there is a disconnect between what someone might know and what they actually do. Especially us, ladies. So consider this post half of a lecture to myself as well as me getting excited about what I am learning in physiology. I am often asked: "Why should I train the big compound movements first … [Read more...]

When Abs Aren’t Just Made in the Kitchen – Three Tips

My core stability and abs have improved dramatically in the last couple of months thanks to a few new things I learned and/or learned how to implement properly. With my new abs pics plastered all over FB, I felt compelled to share my "secrets: with you. So, it's frustrating when you ask someone, "How do you get your abs like that?" and their response is, "Abs are made in the … [Read more...]

What to Do When You Can’t Squat Deep, Benching Hurts, and Deadlifts Terrify Your Back

I see you. Home alone, facing the wall in shame as a YouTube video of someone with massive lift numbers bangs out those reps and a sexy logo finishes it off as the music fades into the background. You clicked on it for some motivation, but all it reminds you of is how you can't do any of that yet. You slowly turn around, scared to see if it is done, sit back down hunched over … [Read more...]

Sample Knee Rehab Strength Exercises

Once the physical therapists and the athletic trainer are done with a kid, I usually get them coming to me for "strengthening stuff". As I explain to a lot of kids who go on and on about all the physical therapist visits they have etc etc, a PT's job is to get you back functioning, but once that happens, thats usually it! Now of course, this doesn't apply to all physical … [Read more...]

Closing the Ribcage = Help in Stretching for the Rack Position and Improving Core Stability

I had a bit of a hard time naming this post. It's horribly inelegant, but it is helpful if you: 1. Have sucky shoulder mobility 2. Tight upper back and rounded shoulders, and stretching is not working out so well (you should also be working your back enough I hope) 3. Floppy spine and a weak core 4. Having a hard time getting the right rack position for a front … [Read more...]