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.)

Read More

Lift Like a Girl TV – Meg “Fit Bitch” Brown

Meg Fit Bitch BrownThis is the first episode of Lift Like a Girl TV. Whoop!

Today’s episode is an interview with the incredible Meg “Fit Bitch” Brown.

Here are some of the show’s highlights:

  • Great tips for moms who want to balance health and fitness with their busy schedule
  • How fitness and finances are related, and how to be successful in both areas (this is awesome!)
  • Why “diets” suck and how to develop long-term habits that stick
  • The key to developing long-lasting motivation to ensure you achieve your goals (and maintain them!)
  • Much more!

Let’s get to the video.

Read More

7 (Simple) Steps to Lose Fat, Practically Without Even Trying


Lose Fat Easily
photo: all rights reserved by matteobragaglio

Fat loss is always a hot topic, but now that’s it’s spring time here in the USA, everyone is preparing for the upcoming swimsuit season. And that means a lot of people are trying to lose body fat.

Unfortunately, many people will attempt to lose fat rapidly and in an unsustainable way. They’ll revolve their life around a diet and rigorous gym schedule, no doubt.

But today I’d like to propose a much better approach to fat loss. When done this way, you can lose fat without even trying. That’s because even though your goal is to lose fat, you’re not going to try to lose fat.

Confused yet? Don’t be.

It all begins with an intense focus on your actions.

Focusing on actions (e.g. strength training three times per week) instead of outcomes (e.g lose 15 pounds of fat) is a not only more effective, but it can also be enjoyable.

What? Have fun while losing body fat?

No, I’m not going crazy, and I’m not pulling your leg.

You’ve been led to believe that losing fat is a grueling, miserable process that leaves you exhausted and hungry. (Or “hangry” as some people say: hungry + angry). It’s why people unenthusiactically utter, “Ugh, I have to go on a diet” instead of screaming with the utmost joy and excitement, “I get to go on a diet!”

But it’s just not true. You don’t have to succumb to dietary misery or work out for hours and hours every week to achieve your fat loss goals.

All you need to do is follow seven simple steps:

Read More

Why You Should Abandon Your Initial New Year Resolution (And What to do Instead)

photo credit: Love Your Gut
photo credit: Love Your Gut

Tomorrow kicks off the start to 2014. And you know what that means — New Year Resolutions!

This is the year to accomplish big things, and it’s definitely going to be the year you reach all of your health and physique goals.

Yep. You’re going to start eating better, dropping body fat, and building a great looking body you’ll absolutely love.

The truth is, many people approach their health and fitness New Year Resolution in a similar way. Let’s take a look at the typical regimen people say they’re going to follow to eat better and get fit:

Read More

WHY You Work Out is Much More Important Than HOW You Work Out


Strength training, and working out in general, should never be used as a form of punishment.

For example, proclaiming to perform an extra, or just a more challenging workout, because you overate or indulged in some Halloween candy is not a good idea. If your workouts are fueled by the punishment mentality, then you really need to change things up. Now.

I quote my good friend, Jen Keck, very often and I’ll do so once again:

“Train because you love your body, not because you hate it.”

It’s a simple phrase, but let’s examine it a bit closer.

How many times have you done a workout because you over indulged at a party, ate more cookies than you initially planned, broke into your kid’s Halloween candy stash, or enjoyed a spontaneous dinner at your favorite restaurant?

An extra, or more grueling workout, was in order because you had to “work off” or “un-do the damage” from what you ate and get back on track with your fat loss plan..

Sound familiar?

Read More

Consistency Trumps Perfection. It’s About Sustainable Habits.


Consistently applying some simple nutrition guidelines and following a practical strength training program that easily fits into your schedule will produce better results than attempting to follow even the most perfect diet and workout regimen.

And I’m going to prove it in this article.

Consistency trumps perfection.

To prove this point I’m going to share a story about my friend, who I’ll refer to as Amanda.

Amanda has tried numerous popular diets and workout programs over the years. She’d begin them with fierce determination and proclaim, “This time I’m going to be successful.”

Read More

A Case for Staying off the Scale and Not Weighing Yourself


It’s no secret that I think most people could benefit from staying off the scale. In fact, I had a conversation about this recently.

“Hey, Nia. I was just wondering, how much do you weigh?”

“I don’t know. I haven’t weighed myself in over a year. In fact, the only time I know my scale weight is when I get my yearly physical.”

“Are you serious? Well how do you keep track of things and know if you’re putting on fat?”

“Well, first of all, I don’t care how much I weigh — numbers don’t define me. The number on the scale means nothing to me. What matters is that I like how I look, how I feel, how I perform, that my quality of life is high, and that I’ve established sustainable lifestyle habits.”

It took me a few years to learn that fact, but I’m exceedingly grateful I did, and it’s time for you to as well.

Read More

Spot Reduction – Myth or Truth?

spotrToday’s article is a guest post courtesy of Sol Orwell of He and his crew have been researching supplementation and nutrition for the past 2.5 years and have been provided some of the best information on those topics.

I had the pleasure of meeting Sol at this year’s Fitness Summit, and I have to say he’s an incredibly smart, genuine, passionate, and crazy smart guy. I asked him to bust a popular myth for the readers of Lift Like a Girl, so he offered to tackle the controversial “spot reduction” myth.


What is ‘Spot Reduction’?

Spot reduction is the idea that you can reduce body fat in one area. It’s also known as targeted fat loss, and it’s such an enticing idea that it’s been around for a few decades now.

Read More

5 Problems with Rapid Fat Loss & Quick Fixes and What You Should Do Instead

Rapid Fat LossFast fat loss and other quick-fixes for building a better body. They’re everywhere. And it makes total sense.

After all, what grabs your attention more?

  • You can lose 10 pounds of ugly, unwanted body fat in only 7 days! 


  • Lose 10 pounds of body fat in 10 weeks and keep it off long-term! 

The first claim — lose 10 pounds in only 7 days — tugs at your emotions and promises an immediate solution.

The second claim — lose 10 pounds in 10 weeks — definitely isn’t very exciting or sexy. I mean come on; only lose a single pound per week? Pffft. Why wait 10 weeks when you can follow the first approach and lose it in only 7 days?

It’s way more exciting to think you can get results immediately. We want to see the rewards for our efforts as soon as possible. Heck, we all want fast results.

Read More

Exposing All the Secrets of Fat Loss, Muscle Building, and Strength for FREE (No Email Required!)

topsecret1WARNING — The information you’re about to receive has been classified and is completely confidential. I have no idea how long this will be posted, but rest assured, “they” will come after me for exposing it.

Fat loss? There are secrets for how the pros do it and for losing maximum fat in only a few short weeks.

Building muscle? There are secrets for adding slabs of sexy muscle to your body without every stagnating or reaching a plateau. And, again, you can definitely expect jaw-dropping results in only a few short weeks.

Getting crazy strong? Yep, there are plenty of secrets to building super (S)hero strength. (ability to fly, scale tall buildings, read peoples’ minds, or immortality are not included.)

With all of these amazing, life altering secrets floating around, I’m going to take the task upon myself to present many of them to you here, right now, for FREE. You won’t even have to give me your email address.

O. M. G.

I know what you’re thinking. Mind = blown.

Hunker down and prepare to discover some of the hottest most sizzling secrets, EVER, when it comes to building a better body.

Read More

Never Miss A Thing!

Sign up to get email updates for new articles and insider-only information.