All posts tagged: #Strong

Ab exercises is not the key to preventing lower back issues

Way too often I work with clients that train abdominals over and over again for the purpose of abs (that won’t work by the way…diet first) or to strengthen their lower back area while completely neglecting the actual cause of their ailments. Coincidentally my clients that practice this ritual of excessive ab work have more back issues than most. Training the actual back muscles and glute area is the best way to protect our spine and avoid lower back issues altogether rather than just training the abdominals. An over abundance of ab training puts our abdominals in a shortened position (think flexed abs) pulling the front of our pelvis upwards (i.e. posterior pelvic tilt) which in turn will cause our lower back muscles to unnaturally lengthen and round out putting unnecessary strain in the lumbar area of our spine…which is why I’m a stickler for Posterior Chain exercises such as Hip Thrusts, Deadlifts, and my trusty GHD machine for a variety of movements. If you want sexy abs, focus on diet first. For lower back …

STRONG GIRLS Booty Mission

TEAM STRONG GIRLS Biweekly Progress Leaner, leaner, and leaner. That’s exactly what’s happening to the gorgeous Lori-Ann M. as she continues kicking some serious Bootay! A few off plan meals over the holidays? No problem. Free Meal on the weekends? Sure. Carbs? You betcha. Ice Cream after her workouts? Yes Ma’am. This STRONG MOMMY is the epitome of consistent and she is loving the changes in her physique! I can’t wait to get this beautiful lady in front of the camera to capture some progress pictures and truly show off her progress! So proud of you Lori-Ann! You are my Monday Motivation and I am going to go train right now…

Curried Pumpkin Soup

Yay! It’s Halloween and what better way to celebrate the festivities with a satisfying rich buttery festive soup. The pumpkin makes the soup sweet and fibrous while the curry and ginger gives it a nice kick. I love adding a fresh dollop of Greek Yogurt for the tartness to mellow out the spice and it’s also a great way to add more lean protein. This dish is packed with fibre, nutrients and is so quick and simple to make for the entire family. Serve with chicken or lean white fish a complete satisfying meal for the entire family. Ingredients: 1 onion diced 1 tbsp coconut oil 2-4 garlic cloves 1 tbsp fresh ginger, minced 1 tsp curry powder 3/4 tsp coriander 1/2 tsp cumin 1/4 tsp cloves 1/4 tsp cayenne pepper (optional if you like spice) 1 can of pumpkin puree (unsweetened) 2 cups of chicken or vegetable broth 3/4 cup coconut milk (low fat optional) 1/4 Greek yogurt (0% Plain) for garnish with each serving 1 tbsp Toasted pumpkin seeds for garnish with each …

TEAM STRONG GIRLS Biweekly Progress – Lana K.

Here’s some Friday Motivation as we head into Olympia weekend. I’m so excited to share Lana K’s jaw dropping progress to date! She has currently dropped 20 lbs and shredded off 7 inches around her belly button and 3 inches around her hips. The best news is we are still going strong and tightening up like crazy as we prepare her for her debut on the IDFA stage in November. Even better, her last few biweekly reports have been nothing short of flawless execution. When my STRONG GIRLS embrace the fitness lifestyle and become physique conscious, it makes me so proud knowing that our work together is more than just a physical transformation. Lana came to me looking to lean out despite being incredibly active in sports, exercise, and is also a Fitness Instructor so as we began to dial everything in all of the wonderful muscle that she carries began to reveal itself. I can’t wait until we are showing off the final package on stage. She was even worried about losing some muscle. …

TEAM STRONG GIRLS Success Story – Nicole B.

More than 1 year ago, Nicole B. came to me looking to lean out and maintain the muscle mass that she built up through her intense CrossFit training. In about 4 months this STRONG GIRL was posting new PRs, increased energy, leaned out immensely, and loved every single second of it! I love working with clients like Nicole because she is an absolute terror with the weights and I have often referred to her as my resident Wonder Woman or She-Hulk because…simply put…she like to life heavy sh*t. With this kind of fire burning inside her, it was only natural that she wanted to pursue something that was itching in the back of her mind for quite some time – COMPETING! I just love hearing this. This STRONG GIRL and I put together a strategy (Resistance Training, lots and lots and lots of food, and minimal cardio) to build up particular muscle groups to have her ready for Figure Category and I am so proud to say that with all of the work put in, …

To bring out your abs…DON’T TRAIN YOUR ABS

With all of the research out there, it’s still astonishing to hear people recommend countless ab exercises, stomach crunches, or sit ups for lean and flatter stomach. For most people, the biggest problem is the subcutaneous fat that sits on top of the mid-section area and the only way to tap into that is through diet. Strategizing your food intake as a calorie deficit forces your body to utilize this “stored energy” to fuel your daily activities. There is no magic exercise that will trim away your body fat. If you’re looking for even more proof, a study done in Southern Illinois University by the Department of Kinesiology and Health Education took 24 healthy individuals (14 men and 10 women) between ages 18-40 and split them up into 2 groups: The first group did 7 different ab exercises for 2 sets of 10 reps, 5 days per week for 6 weeks. The second group did NOTHING. Both groups maintained the same diet throughout the trial period. After 6 weeks, there was absolutely┬áno significant effect of …