Everybody wants to get fitter, faster, stronger and leaner. But what no one knows (or wants to hear) is that recovering correctly is every bit as important as training. When training, you are essentially beating your body up so it will adapt and become stronger. During this process the body (muscle) starts to break down ...
This is a question I get asked at least once a week. Usually it's from girls with little to no lifting experience who are shit scared of touching a barbell because they think it will make them look like a She-Hulk.I assume this is the first image that pops into most women's heads when they think of weight lifting and that's why they are so petrified of it! But it couldn't be further from the truth.
With a new internet fitness fad popping up on your Facebook feed every 5 minutes it’s hard to know what’s “right” or “wrong” or most importantly; what’s going to be something you commit to long-term. When it comes to seeing results, everyone and their grandmother is going to have an opinion… and trust me, I’ve heard them all! … but in my 10 years experience, the most important factors to a successful training program come down to YOU, and avoiding these 5 big mistakes that I see happen way to often!
Since I can remember people have been talking to me about “loving myself and loving my body” … but yet I still struggled with disordered eating when I was 18, I still compared myself to others and hated my body, I still spent hours at the gym trying to “fix” body parts that I hated…
It’s so easy for someone to say “just love yourself” or “stop comparing”, but when pressed for specific ways on HOW to do this … they draw blanks.
The journey to better health is arguably the longest one you will ever take in your life. At different stages of our life we need different things from our body … so its normal we’re always changing and altering the way we approach health & fitness. Regardless of where you are on your journey … the golden ticket to seeing any sort of “result” at all is consistency and commitment. Whether your goal is to squat body weight, get your first strict pull up, lose 10kg or just fit into your old clothes … you need a long term approach.
After being a coach for almost 10 years I have come across people with all types of training styles. On one hand there is the "Oh I have a gym membership now, that's the hard part done!" attitude. And on the other hand there is the "I'm going to train for 6 hours everyday because that's the only way to get skinny" attitude.
After seeing what works and what doesn't, I've put together a shortlist of the Top 5 Things that get the best results in the gym.
So here we are again … faced with the fear of beginning. We look for the “perfect time” or the “perfect reason” or circumstances to push ourselves outside of our comfort zones… but the harsh reality is … time is finite. Every one second more you choose to sit in your comfort zone and hold yourself back is ultimately one second less you get at a healthier, stronger, happier version of yourself.
In strength training the squat is a compound, full-body exercise which involves moving weight from a standing position into a “squat” (hips at or below parallel) position & then back to standing position. Essentially, it’s your ability to move weight down & back up. At a glance you would probably assume it was a relatively straight forward and simple movement … and it can be… but it takes many years, a good coach and a few little tips & tricks to get you there.
I got off in panic removed all my clothes and got back on, I stood still glaring down at a number I’d never seen on the scales before. Thinking this was the worst thing that could ever happen to me. About 7 weeks prior to this moment I weighed 49.5kgs, standing on that scale I weighed 61kgs. In less than 50 days I had put on nearly 12kgs. Because of the extreme measures I took to achieve my goal and my body’s inability to reverse itself out of that depleted state, I went from being 9% body fat to 24% body fat and looking like I had never trained a day in my life.
There was one point in my prep when I was two weeks out and I weighed myself … I was 51.7kgs. I know the exact number because I remember looking down at the scales in my mother’s house and crying. I thought I was too fat and I was never going to be able to get on stage. I thought I would get up there and make a fool of myself… This is what was running through my head. I remember sitting in the kitchen pantry sniffing a jar of peanut butter…. It blows my mind to think that this is something I ever did… but I had a goal and peanut butter was not part of that goal.
It’s one thing to be ignorant to scientific facts of exercise and training, but it’s an entirely different story when false and societally detrimental ideas are starting to overtake the sound principles that should be guiding our industry. Here’s how we stop the BS in the female fitness industry and create a foundation for women, young to old, when aspiring to achieve health and wellness from coach Meghan Callaway.
It seems like there’s a gym opening up on every street corner these days... This is great because more places to exercise = healthier people (#strongisthenewblack!). But this can pose problems when finding a gym that suits your needs. There’s just too much CHOICE! So what sets a GREAT gym apart from a good one? Or a not so good one?
If you told me 6 years ago that when I was 27 I would own a women’s strength gym and have a goal of squatting 150kg (330lbs) I would have spat my skinny green tea all over your face.
I always went to the gym, because the gym was how I controlled my weight… and I thought that was all it could ever be. I never thought the gym would be a place I go to to have fun or where I enjoy spending my time.
We're sure you know the story … You’re working hard at the gym, lifting those weights and committing to at least 3 sessions per week. You’ve cut down your sugar intake and added more leafy greens and fresh produce. You’re drinking more water than a fish and running to the loo what feels like every 5 minutes. You’re doing everything right … but nothing is changing! So what’s going wrong?
We all know that feeling. You walk into your gym … you get a glimpse of the workout on the board and your body can already feel the pain that is about to go down. Tough workouts happen and they’re different for everybody. What might be easy for me could be absolute HELL for you … and vice versa. So what do you do when you feel the fear start to settle in?
I always joke that I’m the laziest “fitnesser” you’ll ever meet. Which is ironic considering I own a gym and encourage people “to fitness” every day. The way I think about it is simple; if I’m going to work my ass off at something I better be getting the maximum possible return from it.
A lot of what I am about to say will go against everything you have ever learnt about training as a woman.I was also once the girl who did 20 minutes on the treadmill and then proceeded to the yoga mat to do my abs, legs and arms routine.
One of the most interesting findings, however, was that their metabolisms at the end of the 30 week competition were burning 500 fewers calories (about a meals worth) each day than would be expected given their new current weight. This effect was STILL PRESENT 6 years later despite the fact that most contestants had slowly regained most of the weight they lost.
Simply put, the role of a gym is to do two things: 1) To get you fit and strong 2) To empower you to take responsibility for the other 23 hours of your day This is what it means to be an ‘athlete’. Applying the emotional and psychological benefits of training to all other aspects of your life. Whether its diet, friendships, parenthood, your career, or even sleep.