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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 […]

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 […]

Forget Fat Loss

July 13, 2015 By Nia Shanks

The goal of fat loss isn’t (usually) the problem. It’s the mindset that often evolves from a seemingly never-ending fat loss pursuit. Fat loss isn’t executed as a simple objective, structured process that lasts for a designated time — it gradually morphs into a definitive, emotionally-fueled, all-consuming infinite lifestyle. This unrelenting, long-term focus on fat […]

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 […]

The Huge Problem With Guilty-Pleasure Foods

July 13, 2015 By Nia Shanks

“What are your favorite guilty-pleasure foods?” the interviewer posed. “I don’t have ‘guilty pleasures,’” I retorted before continuing, “I refuse to experience guilt or shame from eating food.” My answer was received with a stunned silence. Clearly this wasn’t a response she’d ever received to the common, playful question. And I had just sucked all […]

The Chocolate Protein Shake That Actually Tastes Like a Milkshake

July 13, 2015 By Nia Shanks

How many times have you tried a “healthy” recipe that boasted it tastes just like the real thing! only to be immensely disappointed…again? My list of never-make-this-food-abomination-again recipes is a lengthy one; I don’t care if it’s healthier than the original recipe it impersonates because if it tastes terrible, it’s not worth eating. Plus, that perpetuates the […]

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 […]

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 […]

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, […]

The Nocebo Effect: Are You (Unknowingly) Thinking Your Way to Failure?

July 13, 2015 By Nia Shanks

A patient taking part in an experiment is told her new medication may have symptoms such as nausea, stomach pains, and loss of appetite. Four weeks later when she revisits her doctor for a checkup she complains of nausea, stomach pains, and loss of appetite. “The side effects from this medication are terrible,” she groaned. […]