Here’s Your Gift – the 6 Week Lift Like a Girl Strength Training Program (and a BONUS Gift)!

Lift Like a Girl GiftYes.

Yes this is the first time I’m giving away a free Lift Like a Girl Christmas gift. And by “free” I mean completely free. No money or even email address required. Just save this thing and enjoy.

Why am I giving this gift?

Because I truly appreciate that you take your time to read the articles (and newsletters) on Lift Like a Girl. I know your time is valuable and I’m honored you spend some of it right here.

This gift is my way of saying “Thank you!” for reading AND leading the way in the world of women’s fitness.

What is the gift?

Your gift is a the 6 Week Lift Like a Girl Strength Training Program. The goal is to introduce you to the Lift Like a Girl way of strength training so you can experience how strong you really are while becoming a more awesome version of yourself.

Strength training should build you up and make you stronger, no just physically, but mentally as well. And it should also make you proud of what your body can do and not just put the focus on how you look.

The six week program calls for three strength workouts per week on non-consecutive days and the goal each week is to improve your performance from last time – perform another rep or two, or add more weight to the exercise.

Get your gift!

Ready to get to work with the 6 Week Lift Like a Girl Strength Training Program?

Just click the link below and save the file to your device(s) and you’ll be all set.

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What Would Happen if You Focused on THIS and Not That?

photo: some rights reserved by ihtatho
photo: some rights reserved by ihtatho

Does this sound familiar?

  • I want to lose fat
  • I want to go down a pant size or two
  • I want to weigh less
  • I want my thighs to be more firm and my belly to be flatter
  • I want the willpower to work out consistently
  • I can’t do X, Y, and Z exercises and activities

These are very common statements. I’ve heard them all from clients, family and friends, and I’ve even uttered most of them myself at one point.

But how many of us are truly happy with our progress, and how many of us are still chasing “goals” and aren’t yet satisfied with what we’ve achieved? How many of us are doing these things because we hate how we look?

And what if there’s a better way?

What if . . .

What if we (you!) didn’t focus on any of those things?

What if we completely changed our mindset? What would happen, and what could we accomplish, if we focused on different things?

What would happen if we ditched specific goals and embraced the process?

What if we focused instead on:

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Redefining Fitness (or Just Another Stupid Fitness Article But You Should Read It Anyway)

photo: some rights reserved by Olivier Noirhomme
photo: some rights reserved by Olivier Noirhomme

Fitness is expressed visually. It’s something you can see.

After all, if you’re lean and toned or at a healthy bodyweight then you must be fit, right?

Not so fast.

When it comes to defining health and fitness, physical appearance is not the most important thing.

I believe that your body should ultimately serve you and allow you to live a high quality life.

That that sink in for a moment. It’s a far different story than what’s on the cover of practically every health and fitness magazine which promises to reveal “secrets”, the best exercises, tips for getting rid of cellulite, and super-foods for fat loss.

Bottom line – health and fitness should not be solely about how you look. There are more important factors to consider and as a result “health and fitness” should be redefined.

Why? Because things aren’t working, or not working as well as they should.

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Why You Shouldn’t Have (Fat Loss) Goals

fat loss goals
photo: some rights reserved by Ben Watkin

Whaaaaaat? Abandon my fat loss goal?

Nia’s gone crazy!

No. No I have not. At least, not entirely.

Goals can be a good thing, but sometimes they may not be the best thing to focus on. This can especially be the case when it comes to specific fat loss goals.

If you have a fat loss goal such as reaching a certain body weight or body fat percentage, then I encourage you to abandon those goals for a period of time . . . and to focus on the process and the actions you can take on a daily basis instead.

And I have some dang good reasons why.

But first, let’s look at some common fat loss goals people have:

  • Weigh X amount
  • Obtain X percentage of body fat
  • Wear X pant size
  • Reach X waist measurement

Seems harmless, right? By striving to reach that goal of weighing less or wearing a smaller pair of jeans you’ll be motivated to keep working out and eating well.

Not so fast. Let’s discuss five disadvantages to having specific fat loss goals, like those mentioned above.

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4 Reasons to Simplify Your Nutrition & Workout Habits

photo: some rights reserved by Chris Potter
photo: some rights reserved by Chris Potter

I’m a fan of minimalism.

Whether it’s being a minimalist when it comes to material possessions, having a website without ads or sidebars to put the entire focus on the articles, and definitely when it comes to building and sustaining a health and fitness regimen – I’m all about minimalism and keeping things simple.

Minimalism, in regards to fitness, allows you to keep things simple because you’ll only focus on the few, important things that truly matter and provide the majority of the results.

Simplicity is the ultimate sophistication,” as Leonardo da Vinci said.

There are several reasons you see a “sane and simple” theme in the articles on Lift Like a Girl – because keeping things simple . . . works.

Why Simplify?

Here are four reasons why you should simplify your health and fitness regimen.

1) Less stress. Your health and fitness regimen should enhance your life. It’s something that should REDUCE stress, and not increase it.

When you keep things simple you won’t be overwhelmed or stressed out as is common when trying to revolve your life around a rigid diet and complicated routine.

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Stop Binge Eating – 33 Ways to Break Free

33 Ways to Break Free from Binge EatingLast year the article 20 Tips for Breaking Free from Binge Eating was posted to Lift Like a Girl.

And the response has been huge. Since that article was posted I’ve received a LOT of emails, oftentimes several per day.

While I’m honored that sharing my story has helped a lot of people, it deeply saddens me that so many can relate to my experience with binge eating and disordered eating habits.

Why do some many people fall into binge eating habits?

I believe part of the reason is because many of us get off track. We began a health and fitness lifestyle with the intentions of improving our health, losing body fat, and just become better versions of ourselves.

But somewhere along the way, we started dieting harder, working out longer, and before we knew it, we were constantly obsessing over food and hating our bodies. Then we got trapped in a vicious cycle of binge eating, restricting, and guilt with no end in sight.

That’s why I wrote 33 Ways to Break Free from Binge Eating. It’s a book written from the heart that shares in more detail my own experience with binge eating and the things I did (and others have done) to break free once and for all.

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One (Not Weird or Secret) Tip for Fat Loss

Heck Yeah, EatingI have a confession, and I’m ready to share it with you.

Hello. My name is Nia Shanks and I, am a very fast eater.

Sometimes I eat so fast it’s comparable to a rottweiler scarfing down its dinner. Let that mental image sink in for a moment. (Aren’t you glad you’re reading this article?)

For as long as I can recall I’ve always eaten quickly, so I made it a goal a couple of years ago to . . .

Eat. Slower.

It’s something I’ve been working on for a while and still have to make a mental effort to do, but I’m getting better at it.

Why am I making it a goal to eat slower and why do I think you should do the same thing?

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How to Correctly Perform Band Assisted Pull-ups AND An Advanced Variation

Band Assisted Pull-upWant to do bodyweight pull-ups but haven’t quite got there?

Currently at a sticking point with your training and not progressing as quickly as you’d like? Let’s change that.

Band assisted pull-ups are one of my favorite exercises for progressing to unassisted bodyweight pull-ups.

Unfortunately, many trainees are not getting the greatest reward possible from this seemingly simple exercise. There are a couple important training cues you want to apply to get the most from this excellent exercise. Doing so will have to progressing quicker to a good ole bodyweight, unassisted pull-up (or chin-up, if you prefer).

In addition to seeing how to correctly perform a band assisted pull-up, you’ll also see how to make the exercise a bit more advanced so you can progress even quicker to unassisted pull-up variations.

First up . . .

How to Correctly Perform Band Assisted Pull-ups

In some training circles the band assisted pull-up isn’t a favorite method for working toward an unassisted pull-up. Now, I will say that some trainees would be better off starting with a cable pull-down variation before switching to band assisted pull-ups. For example, trainees who have a good amount of excess fat to lose would likely be much more comfortable, and be able to make greater initial progress, using a cable pull-down variation.

The next time you perform a band assisted pull-up (or chin-up, neutral grip, etc), please be sure to apply . . .

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Is Your Fitness Regimen Making You Awesome?

awesome“Become the strongest, most awesome version of yourself.”

Train to be awesome.”

“Live an awesome life.”

These are all phrases I say frequently, and it clearly demonstrates that I need to expand my vocabulary. But, nonetheless, today’s post is all about discovering your level of awesomeness.

So . . .

Are you awesome? Let’s see how you measure up. Which of these statements best describes you?

You work out twice per week. You’re awesome.

You work out seven days per week. You’re awesome.

You compete in powerlifting. You’re awesome.

You do crossfit and love it. You’re awesome.

You work out for the sole purpose of getting stronger and improving your performance. You’re awesome.

You don’t give a damn about getting stronger and work out for the sole purpose of looking great. You’re awesome.

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4 Ingredient Oatmeal French Toast-Cake

IMG_1439I have a confession.

During the week my breakfasts have one major requirement – they must be super simple to prepare. I don’t mind taking the time to cook a delicious meal, but during the week I demand something fast and easy.

Well, actually, I have two major requirements and the second is that is must taste good.

This four ingredient oatmeal French toast-cake fits the bill perfectly AND it’s incredibly versatile. First I’ll show you the base French-toast cake and then a whole bunch of different variations you can try. And I must give a shout out to Scott Tousignant of Metabolic Masterpiece because it was his picture of an oatmeal cake that made me remember this quick and tasty breakfast.

Oh, and if you’re not already convinced to give this recipe a try, here’s another great reason: you probably already have all of these ingredients on hand.

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