Have Fun, Get Strong

Strength coach, trainer educator, writer, mom to three awesome kids, pie enthusiast. Creating monsters since 2009.

Saturday’s Workout

Okay, figured it out. It will be fun. We’re going to do another team type relay. You may have to do some math and it will require strategy. It will be a lot of fun. For time, complete the following tasks:1. Team obstacle course with dumbbell farmer’s carry2. Perform 10 deadhang pull-ups per team member. Every team member must contribute at least five pull-ups, team member assistance (via leg-up) is […]

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Front Squats and Power Jerks

Just a note for Friday’s workout. If you want to keep it as a muscle endurance workout, I would advise working with two bars and using your 1RM press weight for the front squat and 1/2 your 1RM press weight for your power jerk. You may also do a split jerk instead if that is more comfortable. Feel free to break the set of 15 up into groups of 5. […]

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Training Schedule January 11th-16th

Endurance Training: Use these either between strength training days or four hours before or after a strength workout. Option 1 (moderate intensity): Run 400 meters 6 times with 2 minutes of rest between intervals. Intensity of run should require 2 minute rest to recover. Can substitute 2 minutes of alternative cardio exercise for run. Option 2 (high intensity): Run, bike or row 6 rounds of the following intervals: 30 seconds […]

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Notebooks are very important

Just a note to say . . . Its a lot easier to make progress if we keep track of what we are doing. Because we are focusing on strength, we will want to continue to increase our weights in a linear fashion. We also want to keep track of rest days and our general sense of well-being as this becomes very important in determining when to take a rest […]

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Introduction and Weekly Training Schedule

I will hopefully up and running training sessions in my home very soon. For now, I invite any potential clients to join me for 10 am workout sessions in my home. For those of you who simply want to follow my programming in their own homes and/or workout facilities, feel free to ask how to modify workouts to account to lack of equipment or scale for fitness levels, injuries, or […]

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Why Performance Nutrition is so very important. . .

Let’s be honest. Although most of us like that our workouts make us stronger, healthier, feel better, etc., the main reason we’re doing it is to look better. We want that six-pack, tighter butt, bigger chest, bigger biceps, you name it. So, we go lift heavy weights over our heads, run fast, jump high, and work up an intense sweat. But then what happens . . . Working out intensely […]

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Deadlifts and Squats versus the Stability Ball: What is the best way to train the core?

Go into any commercial gym these days and you will find a core training class centered around training done on an unstable surface such as a BOSU trainer, a wobble board, or a stability or Swiss ball. Originally intended for rehabilitation and physical therapy programs, stability core training has made its way mainstream gyms and sports conditioning programs over the last decade with many fitness experts touting its benefits. However, […]

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