Lift Like a Girl TV with Jill Coleman: Give Your Mind a Makeover (This is the Ultimate Game Changer)

Jill ColemanLet me be blunt – if you want to take things to the next level, you need to watch this latest edition of Lift Like a Girl TV with my friend, Jill Coleman.

At the very least, read the Show Notes provided below the video.

Jill is an amazing woman and an incredible source of knowledge, experience, and insight. And in my opinion, she consistently shares some of the most unique and helpful information in the world of women’s health and fitness. And today, in addition to chatting about fat loss and nutrition, she also covers the hugely important (and often overlooked) topic of mindset.

And I get it: some people think all this “mindset” talk is stupid, unnecessary, or just not for them. In fact, I used to think the same thing. But once I actually explored this stuff (with an open mind!) I realized that it can be the missing link for building the body, and life, you truly want.

As the saying goes: don’t knock it ’til you try it.

Chances are high that if you’re struggling to achieve, or maintain, the results you want, then this information can make a HUGE difference.

In this episode of Lift Like a Girl TV, Jill and I discuss:

  • Why you must make a mental shift before changing your body
  • The missing link for long-term fat loss
  • How to harness a positive mindset that can drastically increase your rate of success
  • How to take a more relaxed, laid back approach to nutrition
  • Willpower – how to increase it
  • Tips for creating the life you want to live
  • Book recommendations
  • And much more

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For Transforming Your Body or Changing Your Life, Perspective is Your Greatest Tool

The following is a guest post from my friend and phenomenal life coach: the wonderful Jill Coleman. She’s going to reveal and explain why perspective is your greatest tool. Whether you want to lose fat, build a better body, or change your life – it’s all about perspective. This is powerful stuff and Jill is a Jedi Master when it comes to mindset. Enjoy!

Perception

Hello readers of Lift Like a Girl! Today I don’t want to talk about nutrition or training. I want to talk about perspective, and specifically why it’s, well, everything.

Perspective is your greatest tool.

First, I want to share something with you: I’ve been off my game lately. Not with food or exercise, but with my perception and mindset.

See, over the last couple months, I’ve had a few challenges pop up – one in my personal life and one in my professional life, both of which I’ve had a hard time moving past.

In short, I’ve taken the victim stance (i.e. wondering “Why is this happening to me?”) more than I normally would, and way more than I have in the last three years. I’ve been quicker to blame others. I’ve been deflecting and defending more readily, and I’ve shirked my responsibilities in these scenarios.

And do you want to know what my responsibilities are?

EVERYTHING.

I am responsible for my attitude, my effort, my choices, the situations in which I find myself (even when someone else’s actions may have put me there!) and most importantly, I am responsible for my perception.

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You Don’t Need a Gym to Get Fit – Try This Playground Workout

Playground Workout
photo by Carl Wycoff: some rights reserved

Outdoor workouts, or, in this case, playground workouts, are a terrific way to not only get in an effective workout, but to also get some fresh air and sunshine.

While lifting heavy barbells, hosting dumbbells, and using other machines and tools  available at your local gym are certainly terrific for strength training and building the body you want, it’s not mandatory.

In fact, I have a home gym loaded with lots of goodies, but it’s not required to get fit, improve your health, lose fat, and have fun with your training.

As I’ve discussed before, sometimes I get downright bored with traditional workouts and crave a change of pace. This is when playground workouts can really come in handy. You can get outside, do something different (which can be just a mentally stimulating as it is physical), and even have some fun.

Below is a video I filmed in the late winter of 2013 when I was visiting my home state of Tennessee. Instead of using the workout facility where we were staying, we stumbled upon a great little playground area. Check out the exercises we performed (in addition to some . . . umm . . . productive “resting activities” between exercises) and then I’ll show you how to make each exercise easier and more challenging.

Here’s the video:

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When “Health and Fitness” Isn’t Really Healthy, and What to Do About It

Health and Fitness
photo: some rights reserved by Jeanette Goodrich

Health and fitness.

Think about that phrase for a moment: health . . . and fitness.

What does it mean? While the exact definition my vary from person to person, I think it expresses a sentiment of improving your quality of life by building a strong, resilient, functional body that ultimately serves you.

The details such as exactly how’s that’s accomplished (whether through strength training, organized exercise, sporting events, physically active hobbies, etc) can be debated, but one would think it’s about establishing sustainable habits so you not only reap short-term benefits, but long-term benefits too (e.g. decrease risk of disease, etc). And, ultimately, a health and fitness regimen should enhance your life, and not dominate it.

However, if you thumb through some of the latest magazines and scroll through popular websites, that’s not always the impression we’re getting.

Health and fitness.

Some resources have turned it into a game of constantly striving to reach a lower body weight coupled with strict dieting methods and long, grueling workout routines. Often it looks like a race to see who can eat the least and work out the most. And sometimes the information is just downright degrading.

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Lift Like a Girl TV – Molly Galbraith of Girls Gone Strong: Body Image, Motivation, and Developing Long-Term Habits

Molly GThis episode of Lift Like a Girl TV features the amazing Molly Galbraith, co-founder of Girls Gone Strong.

To say that Molly shared a wealth of information is, quite honestly, an understatement.

Here’s a glimpse at some of the topics covered in this episode:

  • How to deal with feeling obligated to look a certain way
  • How to be comfortable in your own skin at all times
  • The importance of, and how to, practice compassion and self-love
  • Why motivation won’t last forever, and what to do instead
  • How to stop obsessing over “forbidden foods”
  • The downside to cheat days and what to do instead

And a whole lot more so be sure to watch this.

There may even be a random dance sequence.

(My camera froze a few times so you’ll see some glamorous still shots. At least you’ll get a good laugh. You’re welcome.)

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A Great, Underused, Single Leg Exercise You Should be Performing

Lateral LungeThere are so many great exercises that some of them, unfortunately, can go unnoticed or get left behind.

Today you’re going to see one of my personal favorite, underutilized, single leg exercises.

The lateral lunge.

You’ll also see the many benefits this exercise has to offer, reasons to include it in your program, and several progressions from beginner to advanced variations.

First, let’s kick this off with the demonstration video and then I’ll provide some additional coaching cues and information for proper performance.

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The Unspoken Darkside to Training for Performance and Focusing on What Your Body Can Do

IMG_0793 (640x480) - CopyIf you’ve read the articles on Lift Like a Girl for a while, you know I’m an advocate of training for performance. After all, it’s one of the cornerstone principles of the Lift Like a Girl Manifesto.

It’s been my suggestion for years that women (and men) should focus solely on what their body can do and that the goal of any workout program should be to get stronger, and do just a little better than last time.

Striving for slow, gradual progress with your workout performance is what it’s all about, and the results people have achieved by doing so have spoken for themselves.

Not only does this approach allow you to achieve the better-looking-body results you desire (less fat, sexy muscle in the right places) but it also allows you to reap additional, perhaps even better, benefits as well.

It’s my experience that maintaining a focus on workout performance is a terrific way to keep workout motivation elevated long-term, thus allowing you to keep making progress year after year, and it’s why I still encourage you to focus on what your body can do instead of being obsessed with how it looks.

However, there’s a potential darkside to training for performance, and it’s something I should have addressed a long time ago. 

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Lift Like a Girl TV – Kellie Davis Discusses Strength Training and Nutrition Before, During, and After Pregnancy

Kellie DavisIn this edition of Lift Like a Girl TV you’ll get to hear from the wonderful Kellie Davis.

As you likely already know, Kellie is the co-author of the incredible book, Strong Curves. But today we’re not talking about glutes. I invited Kellie to share her knowledge about working out and nutrition before, during, and after pregnancy.

This can be a confusing topic for moms-to-be (or new moms), so we thought this was an important topic to discuss.

In this episode Kellie will share:

  • Suggestions for how women should strength train pre-pregnancy
  • The importance of nutrition pre-pregnancy
  • Strength training during pregnancy
  • What to be aware of during each trimester
  • How to approach training post-pregnancy
  • Tips for the emotional aspect to trying to get your pre-pregnancy body back

And more awesome stuff.

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4 Advantages of Dumbbell Exercises and Why You Should Use Them (And 3 Disadvantages)

dumbbells
The adjustable dumbbells in my home gym.

Dumbbells are great tools to have in your strength training arsenal.

They allow for a lot of variety with your workouts, and they even have some significant advantages compared to barbells.

Before we get into the article, please note that I’m not claiming that dumbbells are the best workout tool and that they’re superior to any other piece of equipment, be it barbells, kettlebells, or anything else.

This article will, however, reveal some of the great benefits and advantages offered from dumbbell exercises. We’ll follow that up with a discussion on who could benefit from more dumbbell work and then finish up with a few disadvantages dumbbells have.

4 Advantages of Dumbbell Exercises

1. Dumbbell exercises can be more joint-friendly than their barbell equivalent. As an example, compare a flat bench dumbbell press to the good ole flat bench barbell press. The dumbbell version tends to be a bit more elbow and shoulder friendly because you can have more natural movement since your hands aren’t fixed in place; you can turn or rotate them as you press.

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NEW Lift Like a Girl Tutorial – Workouts, Exercise Demos, and Techniques in One Convenient Location

newlogoimageI’m excited to announce the newest Lift Like a Girl Tutorial.

This one has been a long time coming and it’s awesome because it includes:

  • Sample workout programs
  • Exercises and demonstration videos
  • Workout techniques for losing fat, getting stronger, and building muscle
  • And much more

And it’s all in one convenient spot so you don’t have to waste time searching.

The Tutorial will also get updated regularly with new content, so if you want to find some of the best sample workouts, exercises, workout techniques, and more featured on Lift Like a Girl, definitely check this out.

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