You All Run An Amazing Website (GirlsGoneStrong.com) What Made You Start This & What Are Your Plans For It?
Thank you for the kind words. It all started with a group of 7 women from all different walks of “fitness life” who were committed to changing the landscape of female fitness. We wanted to put out incredibly high quality information in a way that’s very educational, but also accessible and digestible, even for those women who might be new to the fitness world.
Do You Think Most Women Are Unsure About Starting Weight Training?
In general, yes, most women seem to be unsure about it, although the tide seems to be changing a bit, which is awesome. Whether it’s because they’ve heard myths about what strength training will do to their body, or they are afraid of getting hurt, or they just don’t feel confident with weight training, many women shy away from it and gravitate towards cardio. Of course, cardio has it’s place, but strength training should be a priority for every woman who wants to look and feel her best.
What Are The Biggest Misconceptions About Women & Strength Training?
The two biggest misconceptions are that a woman will get bulky, and that it’s dangerous. We love this quote from our friend Bret Contreras:
“If you think strength training is dangerous, try being weak. Being weak is dangerous.” – Bret Contreras
That pretty much sums it up right there. From increased muscle mass, to increase bone density, to better body awareness, intelligent strength training if one of the safest and healthiest things a woman can do. Notice we said intelligent strength training. Not just any strength training. ☺
As for the bulky myth, it’s really critical to understand first what each woman thinks looks “bulky.” Heck, she might think Jessica Biel looks bulky. In that case, she probably WON’T like her what her body looks like if she starts strength training, and that’s OK. Not every woman has to like a particular look. However, if she enjoys an athletic, lean, and “toned” appearance, then she’ll probably love what her body looks like after she starts strength training.
Gaining muscle doesn’t happen overnight, so at any time if a woman is satisfied with the amount of muscle she is carrying, she can switch to a program that simply maintains her lean mass, instead of adding more.
What Exercises Do You Recommend For A Beginner?
We have all beginners start out with basic body weight exercises in the beginning so they can learn to master that first before adding weight. A good Dynamic Warm-up, Body Weight Squats, Walk-Outs, Glute Bridges, Planks, Side Planks… these are all great options.
What Are Your Favourite Exercises That People Mightn’t Have Heard Of?
We absolutely love Turkish Getups. It’s a really cool exercise generally performed with a kettlebell that requires incredibly mobility and stability from your entire body. Check this video out.
We also like Band Supported Leg Lowering. It’s a fantastic core exercise!
What Nutritional Tips Do You Think Most People Could Benefit From Knowing?
Most women don’t get enough protein, period. We like approximately 1 gram per lb. of body weight for an active woman, although it can vary widely based on body fat levels, activity levels, and overall calorie needs.
What’s most critical is finding what works for YOU. Many women find success eating 6 times a day, while others feel more energetic and satiated eating 2 large meals and a small snack. Some women feel better on a lower carb, higher fat diet, while others absolutely rock out eating way more carbs. Trying to force yourself into a way of eating that doesn’t feel good or sustainable will never last.
It will take self-experimentation and patience to figure out what works best for your body, and it will change over time as your activity levels, stress levels, hormones levels, etc continue to change.
That said, almost every woman can benefit from basing each meal around protein and veggies, and adding fats and starchy carbs in as desired.
Give Your Best 5 Health Tips That People Can Implement Right Now:
1. Just get started. That’s the absolute hardest part. Even if you force yourself to commit to something extremely small, like walking around your block for 10 minutes, 3 times a week. Just start. Most people don’t start because they try to commit to something too overwhelming. Just pick a small goal that you know you can hit, and get started.
2. Get your sleep. Sleep is a critical time when the body recovers and repairs itself for the next day. Inadequate sleep can affect your hormone levels, cognition, mood, and energy levels. Get 7-9 hours a night in a cold, dark room, and turn off electronics at least an hour before bed.
3. Make protein and vegetables the focus of every meal or snack, and then add your fat and starchy carbs as desired. The more active you are, the more carbs (and overall calories) you’ll need.
4. Save room for indulgences. Having regularly planned and scheduled indulgences makes you more likely to stick to healthy eating over the long haul.
5. Strength train. Strength train. Strength train. Strength training is great for building muscle mass, increasing bone density, increasing strength, and improving confidence. Just do it. And be smart about it.
For More Of GirlsGoneStrong…
You can find more about Girls Gone Strong by visiting our website, liking us on Facebook, and following us on Twitter. You can also find more about the program that’s changing the lives of thousands of women here.