My Favorite Lower Body Exercise: The Deadlift!

There are a ton of great lower body exercises out there. 

​​But my particular favorite is the Deadlift. With a bar, a Kettlebell, a dumbbell or even a band, I love these! 

​You build that booty, tone your legs and strengthen your abs with just this one movement. 

​So I made a quick video on why I do these and how to perform them so you can add them to your program!

Overcoming Training Obstacle #2 – NO EQUIPMENT/NO GYM

A big reason why people join gyms is because they want to have access to equipement.

Whether that be cardio, free weights, machines or fun little gadgets.

Well with this pandemic that has happened and gyms being some of the last businesses to open, that access to the equipment isn’t there.

And that was reason #2 that a lot of ladies told me why they are training less during this time.

NO EQUIPMENT/NO GYM

If you missed reason #1, TIME, you can click HERE and read.

Well I want to let you know that even with not having equipment at home or access to a gym, you can still get a great workout in.

Over the past year, and even when my husband and I owned a 7500 sqft elite gym, I do all my training in our home garage and use 1-3 pieces of equipment with each session. And I get a great workout in everytime.

The one thing a lot of my clients have been noticing during this pandemic time is that they don’t need all the fancy equipment that a lot of gyms give you access to. They can get a great training session in with what they have at home or maybe picking up a small piece or two.

So I made a quick video to share with you the 3 pieces of equipment I use for basically every training session. And I guarantee you have at least one of them 😉

Overcoming Training Obstacle #1 – TIME

The other day I sent out the results I had gotten from my question about training during the quarantine.

And in the responses I got, about 50% said they were exercising less than usual and from that a bunch of reasons why.

These are actually reasons I have seen from many women over the past 15 years, not just during this quarantine time.

And if I’m going to be honest, reasons I have had in the past on why I didn’t/couldn’t train.

But today I want to talk about 2 of the reasons I heard from women on why they have not been training during the quarantine, or not as much as they usually do. And I want to combine them because they are about the same thing.

Time.

From some of the ladies who responded, they said they are classified as an “essential worker” and working long hours 5, 6, sometime 7 days a week.

From a couple other ladies who responded, they said they simply don’t have enough time. Between trying to work from home, help their kids with homeschooling, doing their day-to-day tasks and just trying to stay sane! They simply didn’t have the time or even the energy.

Hey, I get it!

I am classified as an “essential worker” as I am a Respiratory Therapist and had those long hours. Honestly, the last thing I felt like doing was training.

And on the days I’m not at the hospital working, I have been trying to work from home with my online coaching, making sure P has her homeschooling and doing my day-to-day tasks as well.

Again, sometimes there are days training is far from my mind.

But I know that getting something in, even just a quick 20 min session, will make me feel better and be better for my overall health and goals.

So I came up with 2 things I can do to make sure I get my training in. Again, even if it is even a quick 20 min session.

1. PLAN and SCHEDULE!

I don’t know about you, but I am a planner! Especially when it comes to my training and nutrition. I like to write it down in my planner (I am old school LOL) when I am training, day and time. I schedule those first at the beginning of the week and then schedule my days around my training.

Do things come up and sometimes don’t go as planned? Absolutely! But then I just re-schedule for that day or maybe even know I will have to skip that training session and remembering that missing 1 training session won’t hinder my hard work as long as I stick to other things such as my nutrition or my MDA’s (<–more on those at another time 😉 )

2. ALL ACTIVITY COUNTS!

You don’t need to count a workout or training session as the only activity that will get you to your goals.

Getting your steps in, or playing outside with the kids, or taking the dogs for a walk or two, or yard work… You see where I am going with this.

If you are finding there are days that you don’t have time to workout, make sure you get your steps in or get some sort of activity in.

3. GIVE ME 20! (or really yourself 20!)

Many people believe you need to workout for hours to have a good workout.

Nope!

All you need is 20 min. and we can always find 20 min in the day.

The way I look at it is, 20 min is better than nothing.

So if you are having trouble finding TIME to train and get those sessions in, try 1, 2 or maybe all 3 of these and see how they work. I promise you, at least one will help!

Next week I am going to talk about Obstacle #2 – No Equipment.

You won’t want to miss this one! 🙂

Weight Loss Checklist

As you know, I have been doing my 60 day challenge for almost 1.5 weeks now. I am on day #9 today. And I also have a group of women doing it with me. But I have had some other ladies reach out to me and tell me that they don’t want to do the 60 day challenge, but want SOMETHING to help them reach their goals.

So I decided to share with you all the TLAG Weight Loss Checklist that I have all of the ladies I work with in my TLAG program do every single day.

These are 5 simple things you can do every day to help you reach your goals.

But remember, this is just the minimum you need to do. 



2 Lessons I Learned About Staying In Shape After Becoming A Mom

Getting in shape and staying in shape can be very difficult sometimes.

Wait, I take that back.

With all the information and “information” out there about how to get in shape and stay in shape, it can be very difficult at times.

Add in there being a mom, well that just makes it harder.

After having P I wanted to get back in shape and I wanted to get back in shape FAST!

LOL…even after 6 years every time I write this I laugh. Getting back in shape and staying in shape after becoming a mom is anything but fast.

But I did a lot of trial and error and I finally reached my goals. 

And learned some very important lessons along the way.

So today I wanted to share with you 2 of those lessons. These 2 lessons are, I feel, the most important when it comes to trying to get back into shape and stay in shape after becoming a mom.

Transform in 4 Challenge FAQ

I am so excited to have launched my TLAG Transform in 4 challenge, and from the feedback and registrations, so are you!

But I have gotten a lot of questions about the challenge and decided to put together a quick video answering some of the most asked questions.

  • How long are the workouts?
    • All of the workouts are timed and usually take anywhere from 45-55 min. BUT! You can shorten the time to 30 or even 20 min on those hectic schedule days and still get a great training session in. I explain exactly how to do all of that in the video about the training program once you sign up.
  • Do I need equipment for the workouts?
    • Yes, you will need at least 1 KB or 1 DB or 1 resistance band. You do not need a whole gym or state of the are equipment to do the program.
  • What if I really out of shape or have never lifted weights? Can I still do the challenge?
    • ABSOLUTELY!! 
    • I get this question a lot! One of my main goals when I started building my Train Like A Girl program is that I wanted to make sure all women at their current level of fitness could participate and have fun.  Whether you are someone who has never worked out a day in their life to a very active person, this program is for you! I have different levels for each exercise. This way no matter what level you are you are getting a great workout in!
  • What if I can’t get all of the workouts in? Will it affect my results?
    • As much as we all would love to be able to say our schedules don’t change or get crazy, we know that is just not true.  If you are not able to get all your workouts in, while this may slow your progress – rather than focus on what you’re not able to do, let’s focus on the “wins” and what you were able to get done. We’re all so quick to beat ourselves up of what we see as a failure that we forget to celebrate the small changes that over time lead to lasting change. Take it easy on yourself and let’s take this one step at a time! And as I said above, the training program is designed so that even if you only have 20 min, you can still get a great training session in.
  • With the nutrition, what if I don’t like XYZ that is in a recipe or on the sample meal plan?
    • I always tell the women I work with, if you don’t like a certain food whether it be beef or broccoli or fish or bananas or whatever, DON’T EAT IT!
    • There are plenty of healthy foods and great recipes out there that you don’t need to eat foods you don’t like.
  • My kids/husband/family are really picky when it comes to food but I don’t want to make food for them and then food for me. Will they like the same “health food” in the meal plan?
    • Simple answer, YES! The recipes are not bland boiled chicken and veggies. All of the recipes have a lot of flavor. You will be able to find something for everyone in your family.
  • I travel a lot, can I still do the challenge?
    • YES! All of the workouts are easily adjustable to whatever you have at your disposal.
    • The nutrition is also very easy to do while traveling.

If you have any other questions than the ones I went over, please don’t hesitate to let me know! 

Otherwise, you can click the link below to sign up for the TLAG Transform in 4 and get back on track to reaching your goals!

What is the Transform in 4??

Howdy!

I hope you are having a great week so far!

I am loving today so far.

This morning I walked outside with P to get her to school and it was a bit chilly (only 56 degrees) and it smelled like Fall!!

I don’t know if you know this about me, but Fall is my absolute favorite season. Sure, I love Spring when everything is in bloom (as long as my allergies are kept in check LOL) and Summer is great because of the warm weather, but Fall has always been my favorite.

The leaves changing color, the cooler temps, going to pick apples at the orchard. I just love Fall!

But with the beginning of Fall also comes the end of Summer. 

End of Summer vacations, BBQs, family reunions and the kids are back to school.

It’s also a great time to getting back to working on YOU!

That is why I launched my Transform in 4 Challenge yesterday. 

It is a 4 week challenge where you get back to working on you and reaching your goals that you may have put off during the summer.

I got a lot of great questions yesterday about the challenge, so today I am going to put together a quick FAQ video.

But right now I wanted to share with you a short video I made explaining the Transform in 4 Challenge.

In the video I explain…
-What the challenge is
-Who it is for
-What you will receive with the challenge
-What you can expect to get out of it

You can register for the challenge HERE>>> http://trainlikeagirl.com/transform-in-4

Let’s get ready to TRANSFORM!!!

My 3 Favorite Back Exercises!

I love doing exercises that trains my back because not only does it make it look great in tanks and off the shoulder tops, but I feel so strong too!

Here are 3 of my favorite back exercises.

Try them out and let me know how you like them or if you have any favorite back exercises of your own!

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2 Quick Ways You Can Burn More Calories That DOESN’T Include Exercise! [Video]

Today I wanted to share with you 2 quick tips on how to burn more calories that doesn’t include exercising!

We all know that in order to lose weight, we need to burn calories. Or make a calorie deficit.

Here are 2 ways to do that!

Get more sleep.

That’s an additional 2800 calories per week burned!

Did you know that studies have shown that getting 8 hours of sleep per night burns 400 more calories per day than those who only slept 5?

Sleep is an important tool when it comes to weight loss.

Not only burns more calories but less sleep can lead to

Increase in illnesses due to lower immune systems

Increase in hunger and sugar cravings throughout the day

If you can’t get 8 hours right now, try increasing your sleep by 15-30 min every week until you hit that 8 hours

Increase your water intake

It has been shown that drinking water (plain water) can help boost your metabolism throughout the day.

By drinking 2 liters, you can burn up to 100 calories in 1 day

Do this all week and you have burned up to 700 extra calories.

Water also helps with cravings, digestion and feeling full