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Workout Program

The Busy Woman’s Guide to Strength Training

February 28, 2017 by Nia Shanks

The Busy Woman’s Guide to Strength Training

You’ve got a lot going on, but you still want to take care of yourself. You don’t need an abundance of time to achieve great results with strength training; just proven guidelines. Many women find themselves at the end of their to-do list. They’re focused on their careers, taking care of kids or loved ones, putting the needs of others before their own, or simply doing things they enjoy more …

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The Ultimate Lift Like a Girl Workout Template

June 2, 2016 by Nia Shanks

The Ultimate Lift Like a Girl Workout Template

Introducing one of the most versatile and effective strength training workout templates. While this ultimate Lift Like a Girl workout template shouldn’t be labeled as a holy grail or top secret program (because, as you know, no such thing exists), it is beautifully effective and versatile. Use this template and follow the accompanying guidelines and you'll definitely achieve some incredible …

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The Fat Loss Diet and Workout Program You Tried Completely Failed. This is What You Should Do.

January 11, 2016 by Nia Shanks

The Fat Loss Diet and Workout Program You Tried Completely Failed. This is What You Should Do.

Many have already abandoned their "this time is different, this time I'm going to lose fat" New Year’s resolution. The most likely reason is because the plan they executed was a recycled version of the same ole thing most people do around January 1: go on a strict, all-or-nothing diet coupled with a grueling workout program. This proved to be too impractical, stressful, and even time consuming, …

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The “But I Only Have 20 Minutes” Workout Solution

August 12, 2015 by Nia Shanks

The “But I Only Have 20 Minutes” Workout Solution

“But, Nia, I only had 20 minutes so I didn’t have enough time to do my workout!” “There’s no way I can have an effective workout in 20 minutes.” I’ve heard these statements before and I always respond with, “Correction. You do have 20 minutes. That's plenty of time for an effective workout.” Don’t underestimate what you can accomplish in 20 minutes. If you do things right, that’s enough time …

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These are the Bare Essentials, and They Produce Extraordinary Results

February 16, 2015 by Nia Shanks

These are the Bare Essentials, and They Produce Extraordinary Results

When trying to reach your fitness and body-transforming goals, what's the quickest way to fail? (I know that's a heck of a question, but bear with me because there's a good point). The answer: do too much all at once. Sadly, this is the approach most people take. Maybe you've experienced this yourself (I know I have) when you tried to do everything right. Because you were incredibly determined …

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The Women’s Beginner Strength Training Guide

February 12, 2015 by Nia Shanks

The Women’s Beginner Strength Training Guide

Every woman should strength train, to some capacity. This empowering, efficient activity has been proven to provide myriad benefits -- physically, mentally, and cognitively with more being researched and discovered thanks to the growing popularity of strength training. Perform the beginner strength training program provided here and you’ll quickly become a believer in its numerous benefits. …

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Triple-Exercise Total Body Workouts

January 27, 2015 by Nia Shanks

Triple-Exercise Total Body Workouts

There's no shortage of different ways to organize a strength training routine. But time and time again I go back to one of my favorite templates with many of my clients, and even my personal workouts. I revert back to this template because it's simple, yet allows for a lot of variety - it can be used with success whether you want to get stronger, lose fat, build muscle, or just reap the many …

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Fast & Furious Bodyweight Ladder Workout

January 13, 2015 by Nia Shanks

Fast & Furious Bodyweight Ladder Workout

Yes, I know the title is somewhat stupid (okay, really stupid) for a workout, but it's catchy. It's also appropriate because . . . Sometimes you just want a quick, tough workout. Sometimes you need a workout you can perform at home when you can't make it to the gym. And sometimes, when you have a home gym and it's a frosty and frigid 20 degrees in the garage and you don't feel like putting on …

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