• Home
  • Privacy Policy
  • Contact Us

Pixie Booth

  • Home
  • Cardio
  • Fitness
  • Health
  • Nutrition
  • Strength
  • Workouts

You’re Tougher Than You Think (How To Get Better Results)

By Pixie

You’re tougher than you think. And I’ll show you.

And when I show you, you’ll get it and understand how knowing this truth will assist you achieve great results from your training.

“I had no concept how tough I was!” That statement doesn’t get old. When I’ve heard a woman voice that at the end of a challenging set or gunning for a new personal best, I’m satisfied.

My preliminary session with a woman over 10 years ago still sticks in my mind. She was squatting 95 pounds for 10 reps. She told me, “I’m stuck. I can’t get past that tenth repetition.” After completing her warm up I loaded her bar to 95. I advised that she not count reps and concentrate on nailing all reps perfectly; I’d let her know when to finish. She seemed confused and worried but I reassured her she was able to stop at any time.

After muttering, “I suppose this is what I’m here for,” she jumped under the bar and got to it. “Don’t count reps. Concentrate on each rep,” I told her. She easily banged out 10 reps. “You’ve got a couple more in the tank,” I encouraged her. 2 more later she stopped to take a breath. “They were smooth and easy. How about a couple more?” She squatted 3 more smoothly.

“That was over 10, wasn’t it?” 

“Actually 5 plus!”

“Seriously? I didn’t know I had that in the tank!”

Move Out of the Way

She had it in her mind that she was immobile at 10 reps with 95 lbs. However by concentrating on individual reps and the way it felt, she understood that she was more than capable continuing past the point she regularly would stop.

The final 5 reps were a challenge however they were attainable, as she showed herself. She was sore following that training session, but that is totally acceptable.

The next day she squatted 95 lbs for twenty repetitions.

This didn’t happen because she got amazingly strong within a short period of time; she pushed herself hard. Instead of stopping when it hurt, she knew she could power forward and crank out another smooth rep. If she was aware that she could always get another repetition — without poor technique — she would go for it.

This was done to demonstrate to her she was tougher than she thought. I did the same thing with other movements such as the Romanian deadlift, and the dumb-bell bench press. She promptly cruised past previous personal bests and made new PB’s.

All because she understood how tough she was, and what she was actually able to do.

Not everyone is able to do this, as there is some pain involved. There is nothing straightforward about a hard set of squats or deadlifts — finishing a set when you only able to complete 1 or 2 more reps. When your head is yelling, “No more, this hurts!” but you feel you’re able to do more, so you continue.

Those that are prepared to push their bodies and minds, to determine what they’re able to do, to accept the discomfort, reap the rewards.

The 3-Movement Workout

After warming up you carry out one all-out set for press-ups, foot-elevated split-squats, then inverted rows.

The Pathway:

  • Carry out two to three warm-up sets to get you ready and help you choose a weight, that permits you to carry out about 12-15 tough reps.
  • Perform one maximal set for each movement.
  • Carry out each set to failure: The main take away here is that you can’t do any more reps. Be honest with yourself! With split squats, your legs will get fatigued and burn, and your head will tell you enough, but chances are you can carry out more volume without sacrificing technique. You need to commit, and focus despite any physical challenges. (Clearly don’t train with an injury or the wrong pain.)
  • Carry out as many reps as you can, and take no more than one to two seconds after the final reps.
  • Every single rep must look as close as possible to the first: Use the same range of motion and technique.

The Exercises

1) Push-up or elevated push-up

You can either carry out regular press-ups or feet up press-ups using a barbell set in a squat rack. For the all-out set you need to figure out a variation that permits you to carry out about 12-15 reps; use the warm-up sets for this purpose. (If normal press-ups are too easy then do deficit press-ups, or increase the height of your feet.)

Carry these out with a controlled and full range of motion. The chest should touch the ground, or bar if doing these in a squat rack, on every rep.

2) Rear-foot-squat

Other variants are regular split squats, or a regular leg press.

I like the split squat or rear-foot-elevated split squat: You can make sure they are tougher by holding dumbbells. Carry out 2-3 warm-ups, add weight as you require so you can carry out around 12-15 reps, and do a single all-out set to technical failure.

3) Inverted row

I recommend the inverted row. Here’s a tutorial for this exercise:

Your chest needs to touch the bar on all reps. Carry out 2-3 warm-ups to select the correct height so you can carry out around 12-15 reps. Then carry out one maximal set.

The above movements were selected as you can quite safely push them maximally.

This three-exercise workout will make it clear to you you’re stronger than you think you are.

Filed Under: Uncategorized

Country Inns & Suites

By Pixie

Country Inn & Suites By Radisson Coupon Codes
 
DealDescriptionSee it Now
See DealUp to 30% Off Bigger Savings Happen When You Book Ahead
mikes-hand-e1438426938999
See DealUp to 20% Off The Standard Rate at Participating Hotelsmikes-hand-e1438426938999
See DealUp to 25% Off When You Book Early
mikes-hand-e1438426938999

Filed Under: Uncategorized

Potpourri Coupon Codes

By Pixie

Potpourri Coupon Codes
 
DealDescriptionGo
Get DealHoliday Shopping 100+ New Arrivals at Back In The Saddle
mikes-hand-e1438426938999
Get DealSerengeti - Over 100 New Items Just in Time For The Holidays
mikes-hand-e1438426938999
Get DealNorthstyle Outlet Sale Save Up to 60%
mikes-hand-e1438426938999
Get DealView All Sale Items Available at Magellans
mikes-hand-e1438426938999
Get DealCatalog Favorites - Save up to 60% off Salemikes-hand-e1438426938999
Get DealGet $20 CASHBACK on any purchase you make today with Potpourri Giftsmikes-hand-e1438426938999
Get DealGet $20 Cashback on Any Purchase You Make Today With In The Company of Dogs ...
mikes-hand-e1438426938999
Get DealUp to 60% Off at Whatever Works Outlet
mikes-hand-e1438426938999
Get DealGet $20 Cashback on Any Purchase You Make Today With Expressions By Trying Savings ...
mikes-hand-e1438426938999
Get Deal100+ New Arrivals at Natures Jewelry
mikes-hand-e1438426938999
Get Deal100+ New Arrivals at Young Explorers
mikes-hand-e1438426938999
Get DealGet $20 Cashback on Any Purchase You Make Today With The Pyramid Collection ...
mikes-hand-e1438426938999
Get Deal60% Off Sale Items at The Stitchery
mikes-hand-e1438426938999
Get DealCountrystore Get $20 Cash Back at Checkout
mikes-hand-e1438426938999

Filed Under: Uncategorized

Wristbandexpress Codes

By Pixie

Wristband Express Coupon Codes
 
DealDescriptionGo Now
See DealExtra 10% Off Your First Purchasemikes-hand-e1438426938999
See DealCheap Tyvek Wristbandsmikes-hand-e1438426938999
See DealFree Shipping
mikes-hand-e1438426938999

Filed Under: Uncategorized

Power Systems Deals

By Pixie

Power Systems Coupon Codes
 
DealDescriptionGo
See Deal15% Off Power Systems Branded Products + Free Ground Shipping
mikes-hand-e1438426938999
See Deal20% Off $99 + Free Shippingmikes-hand-e1438426938999
See DealFree Shipping on Orders Over $99
mikes-hand-e1438426938999

Filed Under: Uncategorized

Cuddledown Deals

By Pixie

Cuddledown Coupon Codes
 
DealDescriptionGo
See DealDetails: 20% Free Shipping

mikes-hand-e1438426938999
See DealDetails: 30% Off
mikes-hand-e1438426938999
See DealDetails: 50% Off & Free Shipping
mikes-hand-e1438426938999

Filed Under: Uncategorized

Hamilton Collection Deals

By Pixie

The Hamilton Collection offers a wide selection of unique and exclusive collectible figurines, charming outdoor decor, or a diecast car at great prices. Shop Now! 
DealDescriptionGo
See DealDetails: Precious Moments Collection Starting from $39.98mikes-hand-e1438426938999
See DealDetails: Fine Jewelry Gifts: Personalized Pendants, Jewelry Christmas Gifts, Heart Charm Bracelets And More!
mikes-hand-e1438426938999
See DealDetails: Hidden Special Offers Page
mikes-hand-e1438426938999

Filed Under: Uncategorized

Holabird Sports Deals

By Pixie

Holabird Sports Coupon Codes
 
DealDescriptionSee it
Get DealFree Shipping Sitewide Over $30
✓Verified
mikes-hand-e1438426938999
Get Deal10% Off Your First Order✓Verifiedmikes-hand-e1438426938999
Get DealUp to 59% Off Select ASICS Running Shoes✓Verified
mikes-hand-e1438426938999
Get DealFree Shipping on Select Items✓Verified
mikes-hand-e1438426938999

Filed Under: Uncategorized

123ink Canada Deals

By Pixie

123 Ink Canada Coupon Codes
 
DealDescriptionSee it
Get Deal20% Off
✓Verified
mikes-hand-e1438426938999
Get Deal15% Off✓Verified
mikes-hand-e1438426938999
Get Deal15% Off & Free Shipping✓Verified
mikes-hand-e1438426938999

Filed Under: Uncategorized

Prime Cables Canada Deals

By Pixie

PrimeCables Coupons 2019
 
DealDescriptionSee it
Get DealTake 20% off all desk mounts with this PrimeCables promo code✓Verifiedmikes-hand-e1438426938999
Get DealGet 10% off select products at PrimeCables✓Verifiedmikes-hand-e1438426938999
Get DealEnjoy free shipping on your 1st Prime Cables order of $10 or more✓Verifiedmikes-hand-e1438426938999

Filed Under: Uncategorized

Next Page »

Sharing

facebooktwittergoogle_plusredditpinterestlinkedinmail

Lift Like a Girl Dumbell Workout

July 13, 2015 By Nia Shanks

“What exercises should I do for the Lift Like a Girl programs if all I have access to are dumbbells?” That has been asked so frequently that it’s time to provide the answer. Or if you have dumbbells at home, your gym has limited equipment, or you simply prefer dumbbell exercises, use this program for great results. […]

Remarkable “Before & Afters” That Have Nothing to do With Fat Loss

July 13, 2015 By Nia Shanks

What do the majority of women’s fitness before and after photos have in common? They’re all about weight loss—someone was “bigger” in the before photo, and they’re smaller (or at least leaner) in the after. Not that there’s anything wrong with people wanting to lose weight to improve their health, feel more confident, or to […]

Here’s the Simple Guide That Shows You How to Eat Healthy

July 13, 2015 By Nia Shanks

Does it ever feel like you spend way more time than you should have to thinking about food? What you should eat and shouldn’t eat; how many meals you should eat; are any foods best for fat loss; what’s best for improving overall health; is there such a thing as an all-you-can-eat peanut butter diet; are total calories or […]

Eating in Moderation: How to Do It Right

July 13, 2015 By Nia Shanks

Eating in moderation is a noble goal. Too bad most people suck at it. What does it mean to “eat in moderation”? We must define it if we’re to practice it properly. The definition varies widely depending on what beliefs someone has about nutrition, but here’s a simplified answer that’s void of stupid nonsense (calling any food […]

Disliking your body a little less

July 13, 2015 By Pixie

“Ugh, I hate my thighs.” “I hate seeing this flab on my stomach.” “I need to work out more because I hate how my arms look in tank tops.” Ask almost any woman if there’s a part of her body she’d like to change or improve and you’ll likely receive an immediate reply. Perhaps you’ve said something […]

Squats Don’t Work Your Glutes (Because You’re Squatting Wrong)

July 13, 2015 By Nia Shanks

“I like getting stronger with squats, but they don’t work my glutes,” she said. She went on to perform a set of barbell squats and my initial assumption was correct: she wasn’t squatting correctly. That is why she thinks “squats don’t build glutes.” It wasn’t the exercise that was the problem; it was her execution of the […]

How to Make Goblet Squats Harder Without Adding More Weight

July 13, 2015 By Nia Shanks

Goblet squats are an excellent exercise. When executed properly, they train the legs, glutes, and abdominals in one efficient squatting movement. Goblet squats are my go-to exercise for teaching the squatting movement to strength training beginners. Once a trainee gets quite strong with goblet squats, however, their one glaring drawback is revealed–the awkwardness of progressively loading […]

Disordered Eating No Longer Controls Me, But That Doesn’t Mean I Never Struggle

July 13, 2015 By Nia Shanks

I’m no longer captive to disordered eating. But that doesn’t mean I never struggle or feel the tug of old, destructive habits. Like a scar from a sutured wound leaves a permanent reminder of the event, so too did my stint with obsessive eating habits create a lasting mark on me. It fades with time, […]

For the Best Results, Women Must Use Fractional Plates for Barbell Exercises

July 13, 2015 By Nia Shanks

I only added 5 pounds to the bar! Why does it feel so heavy? Maybe you’ve done it — added a mere 5 pounds to the bar, lifted it for a few reps, racked the bar and immediately checked the plates. Surely you did the math wrong and added more to the bar than just […]

Break Free from the Ugly Side of Health and Fitness

July 13, 2015 By Nia Shanks

The health and fitness industry has done a fantastic job of making women dislike their bodies, and themselves. Browse the health section at your local bookstore, scroll through social media feeds of fitness professionals, glance at fitness magazines in the checkout aisle of the grocery store. It’s abundantly clear what modern health and fitness is […]

Copyright © 2023 · Metro Pro Theme On Genesis Framework · WordPress · Log in