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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 […]

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. […]

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. […]

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, […]

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 […]

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 […]

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 […]

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 […]