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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This May be More Important Than How You Eat or Work Out

all rights reserved by David Millican

Brace yourself.

The topic of this article, mindfulness, is an excruciatingly boring topic of conversation to some people but DON’T CLICK AWAY JUST YET!

Years ago it was something I had no interest in learning about, let alone discussing. The moment someone said, “Mindfulness is important and beneficial” my eyes would glaze over in immediate boredom. I would start playing reruns of Family Guy (giggity, giggity) in my head or think about my favorite song. Anything to drown out the self-help non-sense that was being blabbered about.

After all, if you want to build a strong, healthy, and good looking body, all you need to do is eat well and work out consistently. The mindset stuff, I thought, was for people that just couldn’t do the work that needed to be done.

Thankfully, I eventually realized I was very wrong. Neglecting to embrace and ultimately discuss the power of mindfulness was a huge mistake on my part. It wasn’t until I finally gave in and made mindfulness a priority by intently focusing on individual components of my health and fitness regimen (which we’ll discuss in a moment) that I had a huge “aha!” moment.

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High Rep Squat Workouts and Variations

Double kettlebell squatWant to get stronger?

Want to boost fat loss?

Want to build some muscle?

Want to improve your conditioning?

Want a crazy physical and mental challenge?

If you answered “yes” to any of those questions, then you may want to include some high rep squats in your strength training program.

It doesn’t really matter what goal you have – high rep squats can help you get there.

Truth be told, I have a love-hate relationship with high rep squats. They’re incredibly tough and demand your utmost focus and concentration, and they can leave you huffing and puffing like a locomotive. Despite their difficulty, they’re one of my favorite strength training tools and can be done in a variety of ways with various equipment (as you’ll see below).

High rep squats are also a terrific way to work your legs (hard!) without putting too much stress on your back. So for those who may be a bit intimidated to lift very heavy weights while squatting but still want a challenge, then high rep squats are a terrific solution.

Below you’ll see some of my favorite high rep squat workouts and progressions and squat variations you can use for your high-rep-squatting-adventures.

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10 Week Minimalist Strength Training Program


On Lift Like a Girl you commonly see phrases such as:

  • Sane and simple
  • Achieve more with less
  • Maximum results in minimum time

So it should come as no surprise that I love minimalism, especially in regards to health and fitness.

That’s why I’m very happy to announce the release of the newest Lift Like a Girl strength training program, 3x3x3.

If you too prefer the minimalist approach when it comes to strength training, then you may want to check this out.

As the title 3x3x3 implies, three is the “magic” number for this program. This 10 week program calls for:

  • 3 total body strength training workouts per week
  • 3 exercises per workout
  • 3 different rep ranges per exercise

That gives you 3x3x3.

The other great thing about this program is that it can be tailored to suit your personal preferences. For example, if you want to boost fat loss there is additional (optional!) fat burning work that can be performed after each strength training workout.

There’s also an optional fourth bodyweight-only workout that you can perform. This fourth optional workout is great if you prefer to work out four times per week, want to boost fat loss, or build muscle.

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One Powerful Tip for Better Workouts and More Results

Handstand push-upStrength training can be a bit overwhelming at times.

After all, you want to do everything correctly so you get the best results possible in the least amount of time.

So you look for:

As you can see, there are many details to nit-pick over, if you choose.

But oftentimes it’s the small, simple things that can make the biggest difference and have the most profound effect.

Below is insider-only information shared recently in the Lift Like a Girl newsletter. It received such a great response that I wanted to share it with everyone. (And this will also give you a glimpse of the stuff shared on the inside so you may want to sign up if you haven’t yet done so).

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What It Means to be a “Real” Woman

The world of health and fitness can be degrading and quite puzzling at times.

We’re bombarded with pictures of what health and fitness is “supposed to look like”, depending on the particular resource, as if fitness is portrayed by a particular body shape, size, or appearance.

If we don’t fit that image then we beat ourselves up and obsess over our “flaws” that prevent us from achieving that illusive state of perfection.

And then, of course, we see dozens of fitness memes that attempt to be positive and encouraging, but sometimes only end up adding fuel to the fire. We see things like . . .

  • Real women have curves
  • Real women lift weights
  • Real women eat vegetables

. . . and other phrases (including ridiculous and serious ones alike) that attempt to denote what a “real woman” is.

That’s why I particularly like this meme I saw floating around Facebook recently.

Real Women Have Bodies

The one thing I would add is that “A certain size or shape does not make you superior or inferior.”

All that matters is that you love your body, because it’s yours. Love it not just for how it looks, but for what it can do.

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Overview of the Lift Like a Girl Guides, eBooks, Workout Programs, and Bundles

Many people have requested a brief overview of the eBooks, guides, workout programs, and bundles currently offered in the Lift Like a Girl store.

Ask, and you shall receive. Below is a summary and brief description of the items offered in the Lift Like a Girl store, and this will be updated as more eBooks and programs are added.

And if you have any questions about what’s best for you or want other questions answered, please contact me and I’ll gladly help you out.

The Train to be Awesome Guide

Train To Be Awesome GuideJust like the name implies, this is a guide that will allow you to  build the body you want by becoming a stronger, more awesome version of yourself.

To achieve this goal you’ll be equipped with the Train to be Awesome Manual that shows you how:

  • To forge a strong, powerful mindset (and why doing so will skyrocket your results)
  • How to Eat to be Awesome with six simple, diet-free guidelines
  • Step-by-step success guide (so there’s zero guesswork on your part)
  • The Train to be Awesome markers (these are the elements you’ll track that truly matter; hint – the scale is NOT one of them)

The Train to be Awesome Guide also includes three different strength training workout programs that give you a total of 40 weeks worth of workouts:

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The 3 Step Process to Achieve ALL of Your Fitness Goals

Easy as 1 2 3
all rights reserved by erkua

No, this is not a joke.

You can achieve any of your health and fitness goals by following this simple three step process.

Whether you want to:

. . . and anything in between, you can do it by following this three step process.

The 3 Step Process to Achieve ALL of Your Fitness Goals

WARNING: what you’re about to read may sound overly simplistic, but that’s a good thing. Please read the following three steps with an open mind and then you’ll see exactly how you can put this into action so you can achieve your goals.

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Lift Like a Girl TV: Fit Girl Fashion Problems (and Solutions!). How to Wear Your Confidence.

Caroline of QuarterTurn ClothingLet’s be blunt. Finding clothes that fit the physique of women who strength train can be a challenging, and even discouraging, task at times.

And it’s a shame.

After all, once you’ve been strength training consistently your body changes in a new and awesome way. You lose fat, sculpt some sexy new curves, and feel amazing!

But that feeling of confidence can be shaken when your clothes no longer fit properly, and even finding new clothes that fit your new physique can be difficult.

If you’re a fellow Lift Like a Girl-er then you’ve likely experienced these issues.

How can you feel confident, and even fashionable, in your current wardrobe? What are some useful tips to apply when shopping for new clothes?

To answer those questions and provide some additional fantastic information, I present to you this Lift Like a Girl TV episode with the wonderful Caroline Gick, founder of QuarterTurn Clothing.

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