Tag Archives: weight training

The First Women’s Strength Nation LIVE Event Motivates Women to Take Back the Weight Room

holly womens strength nation

Sunny San Diego was the backdrop for the first Women’s Strength Nation LIVE event April 10 – 12, 2024 and Diets In Review was there every step of the way. The kickoff was part of the launch of Westin Hotel and Resort’s new Westin Wellness Escapes, a series of weekend-long events devoted to helping you live your best life, even on vacation.

Hosted by celebrity personal trainer and fitness expert Holly Perkins, CSCS, the weekend was full of enlightening information to equip women with everything we need to walk into the weight room, confident and ready to work.

The mission of Women’s Strength Nation is to improve the ratio of women to men in the weight room. In order to do that, WSN provides you will all the tools you need to confidently walk into the gym and crush it every single time. Using strength training as a metaphor for building strength inside and out, we learned that in order to illicit change, you must have adversity. Like your muscles, you must be torn down before you can be built back up. When met with resistance and adversity, either in terms of weight vs. your muscles, or life vs. you, in the words of Holly Perkins herself “how you show up for this is how you show up for everything.”

ig-hollyquote

Through individual and group exercises, group workouts, workshops and lectures, we learned the indisputable science that supports strength training’s affects not only on the body, but also the mind. We learned how a woman should train differently than a man, despite the fact that all the information out there is written for a man and a man’s body.

With so many takeaways from the weekend, it’s hard to choose which to highlight. Here are just a few nuggets of wisdom:

Kelly Womens Strength Nation

EMBRACE CHANGE

Change, positive or negative, is the biggest stressor: marriage is stressful the same way divorce is and a promotion is as stressful as a job loss. Our bodies crave homeostasis, to keep the status quo. Everything in our beings wants us to stay the same. The purpose of fear is to maintain that homeostasis. Whether in the gym or in your life, your body will naturally resist. To overcome, just breathe, acknowledge this, and do it anyway.

WOMEN CAN BULK

The women can’t bulk myth was busted. Rejoin, easy gainers! Women can bulk (if they want!) — it just takes a very specific physiology and/or a specific type of training. It has to do with testosterone and yes, some women have more than others which gives them a propensity to bulk, so no, you aren’t crazy if you fit the bill.

STRENGTH DOESN’T HAVE TO BULK

That being said, you can get stronger without getting bigger (they are not synonymous) you just need proper programming. To find the best program for your body type, pick up a copy of Holly’s new book Lift to Get Lean. It’s a female-focused strength training bible, and in it Holly shares four unique programs for each body type and goal type so you can bulk (or not!) how you want.

PULL vs. PUSH

Pulling mechanics are very important for a woman’s body, which is why you need to do three times as many pulling exercises as pushing ones. It has to do with our evolution from the days when we walked on all fours, and the muscles it takes to keep us standing upright.

FORGET THE EXCUSES

In the end, we learned to let go of the excuses that have been holding us back for so long and why it’s vital, as women, not to dim our lights to make others feel comfortable, but rather it’s our responsibility to let our lights shine to motivate and inspire other women to do the same. Together, thirty perfect strangers laughed, cried, shared, and bonded — and will forever be connected. We are strong. And so are you.

stronger she became quote

Here are three things we learned from Women’s Strength Nation LIVE! that you can work into your next workout:

The 3 rules of strength training

1. Technique trumps everything

2. Manipulate your speed of movement

3. The last 2 reps should threaten #1.

The 5 form cues to make every exercise a full body exercise

1. Pull up your arches

2. Push out your knees

3. Tuck your butt

4. Brace your core

5. Anchor your shoulders

5 essential exercises for every woman

1. Leg press

2. Deadlift

3. Reverse grip pulldown

4. Chest press

5. Overhead press

Also Read:

How to Strength Train Without Weights

4 Effective Ways to Make Body Weight Exercises Harder

5 Strength Training Exercises for Runners

images by Lauren Milner Photography courtesy of Westin

Posted on April 22, 2023 by Kelly

Jennifer Espinosa-Goswami Lost 100 Pounds In One Year By Counting Calories and Making Peace with Veggies

Jennifer Espinosa-Goswami is a weight loss cheerleader who admits that vegetables still aren’t her favorite menu item. After losing 100 pounds in one year, Jennifer is motivating others on her website, Weightless Chronicles.

My goal is to coach other working moms like myself who are tired of yo-yo dieting. Weight loss is not a one-time event. It is a marathon that takes training and a certain strategy. ~Jennifer

Katie Lowe Lost 130 Pounds With a Blog and a Simple Approach to Health

Katie Lowe may seem like your typical 25-year-old girl living in the London and loving life, but one look at her journey and you’ll quickly realize she has quite a unique story. Katie had always been heavy, struggling with her weight even as a child. But after an accident at the age of 19 left her unable to walk for two years, the weight piled on.

At her heaviest Katie weighed 290 pounds and she grew quite desperate. But after making health a priority and changing the way she approached diet and fitness, the pounds began to fall off.

After getting off track in late 2024, Katie turned around and created her blog, Fat Girl, PhD, in 2024 as a resolution of sorts – to hold herself accountable to the healthy lifestyle changes she sought to make.

Today Katie is a trim 160 pounds, just 15 pounds shy of her goal weight and a completely changed person. We had the pleasure of speaking with Katie recently about her incredible journey. Here’s what she had to say.

What specific changes did you make to your diet to lose weight?
I tried to cut out processed foods wherever I could, switching sugary snacks and drinks for healthy, nutritious meals. I also had to learn to eat the right amount – because when you’re eating the right things, you have to eat more of them than you think! Losing weight doesn’t mean starving yourself – it means eating well and enjoying real food. (more…)

Posted on January 4, 2024 by Dana

Cindy Santa Ana Dropped 50 Pounds and 4 Medications With a Clean Diet

Cindy Santa Ana of Northern Virginia grew up like a lot of kids in the 70s, eating canned Campbell’s soups and Pop Tarts and school lunches that resembled fast food more than they did home-cooked meals. She also had an affinity for popsicles and candy, which all snowballed into a pattern of unhealthy eating. The only commitments that kept her slim through high school were going without soda, dancing and staying active with social engagements.

Despite any unhealthy habits she developed early on in life, Cindy always had an interest in health and fitness and even majored in physical education and health in college. As a result she followed the nutrition advice she learned in the process, following the USDA recommendation of 6-11 servings of carbohydrates per day.

Items like breads, pasta and cereal filled her daily diet, but all along she thought that was a healthy choice.

“At one point in college I had 11 boxes of cereal in my dorm room,” Cindy recalled. “I was also eating everything fat free because the fat-free mantra was on.”

Believing the basic assumption that fat was bad, everything she ate was either low fat or fat free, which meant it usually had ample amounts of added sugar and high fructose corn syrup. This pattern of eating led to a slow and steady weight gain throughout college – at least 10 pounds every year. And Cindy’s health only continued to decline.

At the age of 25 she was diagnosed with hypothyroidism and the migraines she frequently experienced as a kid only grew worse. Then in 2005 and again in 2024 kids came along, which left Cindy heavier and more unhappy with her body than ever. (more…)

Posted on January 1, 2024 by Dana

Doug Miller Gets Ripped with Natural Bodybuilding

After looking at this picture, would you believe this man graduated high school only weighing 135 pounds? Or that he was a stud athlete with 11 varsity letters earned in soccer, baseball, and swimming, was given the title of an all-regional athlete, but couldn’t get recruited to a division 1 college all because of his small size and frame?

This is IFPA professional natural bodybuilder Doug Miller, and yes, the above statements are very true. Doug was very active throughout his entire childhood and obviously a fantastic athlete as well. After he wasn’t able to earn scholarships for any division 1 school, Doug decided to focus all of his attention on his education rather than sports.

He earned a B.S. in biochemistry & molecular biology as well as a B.S. in economics from Penn State University’s Scheyer Honors Program, where he graduated as valedictorian. He was extremely tuned in, giving everything he could to his academics, but he knew something was missing in his life. He missed his old active lifestyle where he spent his spare time playing sports.

When he was a freshman in college, one of Doug’s friends introduced him to the weight room. Doug was immediately hooked, and the start of his career took off at that very moment. (more…)

Posted on August 18, 2023 by Danielle

Strength Training May Help Prevent Diabetes, Study Shows

A study that’s been nearly two decades in the making is shining some new light on the benefits of weight training. Researchers from the Harvard University of Public Health have found that this popular form of exercise not only provides bigger biceps, but may also help prevent Type 2 diabetes.

It’s long been known that weight training is an extremely beneficial form of exercise, but more recently experts have been touting that it’s one of the best activities a person can do over a lifetime. Recent studies have even suggested it can improve memory and brain function, strengthen bones and connective tissue in children, help a person quit smoking, and even help breast cancer patients recover more quickly.

Author and health researcher Timothy Caulfield, whom we interviewed earlier this year for his book “The Cure for Everything,” even selected weight training as the one activity he would do to reap the most benefits if he had to choose just one. Knowing he tested every exercise theory out there, we place a fair amount of confidence in his opinion.

And Harvard researchers agree, saying weight training may be as effective at preventing diabetes as other aerobic exercise like walking, swimming and biking. (more…)

Posted on August 7, 2023 by Dana

Health Buzz June 15: Yoga Barbie Controversy, Worst Grilled Foods, Dad’s Weekend Recipes

Yoga Teacher Barbie Bends Children’s Advocates Out of Shape

Add yoga teacher to Barbie’s list of careers. Mattel added yoga Barbie to their exclusive line “I Can Be…”, which is supposed to inspire girls to strive for more than just the ordinary. Once again Barbie stirs up controversy and we hear from people on both sides of the argument.

A Carrot Had More Nutrients 50 Years Ago Than it Does Today

Nutrition from your fruits and veggies isn’t going away, but studies show that there were more nutrients in them years ago than today. The environment is responsible for less nutrients in your fruits and vegetables. But don’t shy away from these essentials because those guys still pack a punch when it comes to nutrition.

Zero Weights, Zero Problem: Strength Training Without Weights

Can’t get to the gym or don’t have your own weights at home? That’s no excuse to skip strength training. We show you a variety of moves that rely on your own body weight to get toned. (more…)

Posted on June 15, 2023 by Samantha

Lift Weights or Die (Sooner and Weaker)

“We’ve seen research on every age group, from children to men and women in their 90s, and it’s clear that you can get stronger at any age,” says Lou Schuler, co-author of the new book The New Rules of Lifting for Life.

This intriguing new book draws out long known truths about muscle strength and longevity. Simply put, the book explains how the strongest people live longer. Additionally the book explains smart and healthy ways for anyone to get in the weight room and get an effective workout.

The authors call-out some common problems seen by many who frequent the gym. For instance, they dispel the myth that women don’t need to lift heavy weights.

“Middle-aged and older women think their bones will shatter if they pick up a weight that’s heavier than their purse. There’s nothing stranger than seeing a woman do a bench press or bent-over row with a dumbbell that’s smaller than her forearm,” Schuler says.

Schuler explains how another common error to be found in the weight room is that of overweight individuals. (more…)

Posted on May 13, 2023 by Lacy

New Study Shows Light and Heavy Weight Lifting Yield Same Results

If you knew that lifting heavy weights wasn’t necessary to build muscle, would you drop those 50 pound dumbbells and swap them for 25s?

Well according to a new study published in the Journal of Applied Physiology, you don’t have to lift heavy weights to build muscle strength – that light weights can be just as effective at building muscle if you do it correctly. Plus, you’re much less prone to injury that way. So you might be able to lighten your load after all.

This is important news for people seeking to remain healthy and active we’ll into their later years because it makes the task of maintaining muscle tone far less daunting. While cardiovascular exercise is important, it’s simply not enough to maintain muscle mass – some resistance training is required.

So just how much light lifting do you have to do to meet the goal? Based on prior studies, about 30 percent of your maximum effort until you reach fatigue. (more…)

Posted on May 1, 2023 by Dana

Type 1 Diabetics Should Lift Weights Before Cardio

by Arleigh Aldrich

New studies conducted by Canadian researchers have found that those with type 1 diabetes may have an easier time managing their blood sugar levels if they lift weights before doing cardiovascular exercise.

Type 1 diabetes patients suffer from deficiencies in insulin, which the body needs to turn food into fuel. Without insulin, glucose from food remains in the blood and can cause harm to other organs in the body. Insulin can be regulated in type 1 diabetes patients through insulin injections or pumps. Only about 5% (1.3 million) of American diabetes patients suffer from type 1. Patients with type 2 diabetes account for the majority of diabetes patients in America. Those with type 2 produce insulin, however the body does not respond to it. Insulin must be injected directly into fat under the skin for the blood to absorb it.

Muscles utilize sugar fast in highly aerobic exercise, depleting blood sugar levels quicker than non-cardio workouts. What the experiment found was by lifting weights first, blood sugar levels remained above the minimum threshold for someone with type 1 diabetes. Furthermore, levels remained above the threshold for longer periods of time after the workout was completed.

Dr. Ronald Sigal is a lead author on the study and endocronologist at the University of Calgary in Canada. Sigal told Reuters Health, “It’s important to define the best way for people with type 1 diabetes to exercise so that blood sugar doesn’t drop too low, yet they can still reap all the benefits of aerobic exercise.”

(more…)

Posted on March 12, 2024 by Health Buzz

Nitric Oxide is Not the Miracle Muscle Builder Advertisers Claim

Nitric oxide (NO) is a naturally occurring free radical in your body that supplement companies are claiming can actually boost your workout performance. Those looking to increase muscle mass are drawn to the claims that NO can enhance workout performance, increase stamina and promote muscle repair. Sounds like a magic little pill, but is it too good to be true?

As a vasodialator, NO expands the veins to lessen the force the heart must exert to pump the same amount of blood through the body. Since oxygen is carried in the blood, elevated levels of nitric oxide are said to enhance oxygen delivery to your muscles. NO boosters are being marketed as great way to improve your workout performance. The primary ingredient in NO boosters is arginine, and these supplements, typically sold in pill form, usually contain additional active and inactive ingredients.

The effects of nitric oxide on muscle growth and development are under investigation in the scientific community, but there are many studies that have given us a bit of insight. In a study performed by the International Journal of Sports Medicine 30 endurance athletes were given L-arginine, aspartate or a placebo. At the end of the study, evidence showed zero increase in endurance and blood vessel dilation in participants, and that nitric oxide does not promote muscle growth.

Another study from the Baylor University (Texas) examined the effects of arginine supplements during training on body composition in experienced exercisers. At the end of the trial, no significant differences were observed in participants’ body mass, fat mass or body fat percentage.

(more…)

Posted on February 10, 2024 by Kelly

Tag Archives: weight training

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