strength

Workout Wednesday!

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It's hump day so obviously that means we are going to be working on growing the rump today! I want you to follow the workout as laid out. Squats should always be first! Why? If you were to swing, step up and glute bridge THEN squat, you wouldn't be able to have as big of load on your back and move with precision because you would have used most of your energy up. Doing squats first allows you to knock em out with a good and challenging weight while maintaining great form!

As always scale this workout to YOUR fitness level, adjust weights as needed.

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If you've never squatted before than I advise you to only attempt them once you've learned from a fitness professional. Squats are AMAZING, not only are they working your quads, glutes and hammies but you're engaging your core like crazy--hello abs! However this is a move, that needs to be learned the right way. Jumping right in without proper knowledge and mechanics of the squat can lead to injury so train smart!

Xo Rach

Workout Wednesday!

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Woohoo! Another Wednesday, another SCR workout. This one I'm super pumped about because I'm sharing one of my favorite variations of planks that really target your core and your upper body! Here we go:

As always, adjust the weights used to your fitness level. You should be using a weight that challenges you but still allows you to perform the move with proper form. Depending if you're a beginner, intermediate or advanced you can adjust the amount of circuits. I recommend 3-5 total circuits!

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Hope you guys kill it today!

Rach

Becoming Fearlessly Fit!

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Are you someone who shys away from the gym? Or maybe someone who goes, but stays away from the weight room? This is something so completly common in women unfortunately. What is it that has made you fear the gym? Is it the other people there or lack of knowledge when it comes to what to do? Theres no wrong answer, but both answers have solutions.

People use to tell me all the time (because I was dealthy afraid of the gym, like sick to my somach afraid) "Whats the worse thing that could happen?". As they asked this I created a list a mile long in my head of all the things that could happen.

What is Fear?

Here's the thing. The story we ae playing in our heads is just that. A story. You've walked into the the gym and already told yourself that you are going to fail. You've played out the situation. You know if you go over to the squat rack that someone will stare at you and make you feel bad. You already know this.

image Whats the easiest way to stop the stories in our head from playing at 100mph? Realize this, fear is just an emotion. Just like happiness and excitement. We can choose to be happy, and we can choose to be fearful. It's important to know that fear isn't a man with an axe running after you. It is only an emotion we give power to. One that we 100% don't need to.

Getting Over Fear

I'm not saying that if you think of rainbows and butterflies that you'll never encounter fear. Trust me, I know fear. I suffered from serve anxiety for years. When I realized I had a choice though, to not let fear consume me. My life changed. When I feel those feelings creeping up in my mind I acknowledge them, I realize they are there and I keep going. I don't feed their thoughts, I don't plant a story. I let them come as they are, then let it go. I still may feel nervous occasionally, but I know that fear isn't real.

I know what you're thinking, well no I don't but if you were anything like me then maybe these thoughts are running through your head. "You're a trainer it's easy for you to say that" or "Yeah think happy thoughts and I can do everything I wanted..yeah right". Those are both valid thoughts, truly.

Think of this, the olympian athlete didn't just wake up one day and acquire super human strength over night. He decided he had goals, and in order to meet them he had to put in work. Even if he didn't always like it or feel comfortable he had to, if he wanted to reach the olympics.

This is the same with dealing with fear. We don't want to live a fearful life, we want to be happy and confident. Not just in the gym but in life. Evey step we take to achieve this may not always be easy and it definitely may not always be comfortable. Think of the alternative though, a life never reaching goals. Never accomplishing the things you want because you feed the story of fear to your mind.

So, lets bring it back to the gym. You've never lifted before, or maybe you have in private but never in a gym setting. That's ok. The people you see rocking it, all started out somewhere. They made mistakes and still make mistakes. You have to be ok with being new at something. You must accept that it's ok to look silly, or do something wrong. That's all part of learning and growing. Everyone in the gym from pro athletes to beginners are in there to progress. You don't reach your goal then say F it and never come back . You stay to learn and grow.

The gym is a school of fitness (I say this lightly..). Walk in knowing that you won't give power to your negative thoughts. Focus on yourself, not on others. I promise you, they are focusing on themselves..not on you!

Your Fearlessly Fit Workout

Here's a workout to take with you to the gym, each move is linked to a YouTube video that shows proper form. Keep this post up with you when you go to the gym and click the links as needed so you know what to do.

Adjust weight based on fitness level. Do 3-5 rounds of this workout, again based on your fitness level. Form is key, so if you feel your form lacking then lower your reps.

Weighted walking lunges x10 R/L Push ups x10 Box step ups x12 R/L TRX rows x10 Bugarian split squat x10 R/L

Know that you freaking rock and you can do this! You are not bound to cardio and abs. Take control of your mind.

You are a Strong Chick.

xo Rach

Friday Fit Tip!

Happy Friday everyone! Let's get into our first Friday Fit Tip...

Cardio is on the menu today. While steady state cardio (running on the treadmill, using the elliptical) can deffintley benefit us in ways. It's not the only way, nor best way to achieve our goals. More so if fat loss is our goal.

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For those of you that have been running mindlessly on the treadmill hoping for a way to reach your goals in a more efficient way.. I have your answer.

HIIT or high intensity interval training.

What is it?

HIIT is working at intervals. Giving 100% all out effort (with proper form) for the allotted "work" time then rest for a short period and beginning again.

Where you were spending 30-60min doing cardio before, now with HIIT you'll be burning 2x the amount of calories in your cardio session AND be done in less than half the time. With most HIIT sessions lasting anywhere from 10-30 min, you are blasting fat like a mother trucker.

If you thought you were someone on a plataeu, I highly encourage you adding this form of training to your programming 2-3x a week. You'll notice signifigat changes in your body.

The Benefits

Healthier Heart: One study has shown that after 12 weeks of incorporating HIIT training the studies where able to bike DOUBLE the amount they could before!

Happier Insides: Research has also shown that you can improve your insuiln sensitivity by 25%. That alone, is just incredible to me. By adding 2-3 HIIT sessions a week, your body from the inside out it completely improving and becoming fitter, and healthier.

Happier Weight Loss: Where once you had thought you had to spend hours doing cardio you can now achieve double if not triple the results by spending less than an hour a week doing this.

How

One thing needs to be clear, HIIT is great. However, you need to adjust accroding to your fitness level. If you've never worked out before and you're trying to demolish a HIIT workout, you are likely to injure yourself. So let's be smart. Take this workout below and adjust as needed for your fitness level. By that, I mean maybe you'll do less rounds or stretch your resting period by an extra 5 seconds.

20 seconds kettlebell swings 10 second rest 20 second split jack lunges 10 second rest 20 seconds jump squats 10 second rest

1-2 min rest then repeat the circuit again for 7-10 circuits.

See what I'm saying, that's only 7-10 active minutes of training!

You can add a HIIT workout to the end of a normal workout, or if you want you could just make a HIIT routine your workout for the day!

What do you think, will you be adding more HIIT into your training?

Would you guys like more HIIT workouts to be added?

Have a great weekend.

Rach

What Is Strong Chicks Rock?

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That's a great question, I'm glad you asked. When you come to this site, it's www.rachelturner.com...my name! This site isn't about me though, it's the home for my career, my love, my gift to the world, Strong Chicks Rock.

Why

Strong Chicks Rock, also SCR, started as an online personal training business 2 years ago. As a certified personal trainer and fitness nutrition specialist, I wanted to start my "Job" asap. From the moment my certificate landed in my hands though, I KNEW I would never be a "normal" trainer. I didn't want to work in a gym. Not for me. I wanted to create a community for women, made up of women all striving towards one goal. To become the best versions of themselves possible through a healthy lifestyle.

It was wonderful and I was able to help women from all over the world reach their goals. For me, this wasn't enough though. SCR needed to become more.

With the over abundance of health and fitness resources there are out there, but still hundreds and thousands of women so beyond lost and confused where to go I finally knew what I had to do.

The Result I like to call what Strong Chicks Rock has now become, is a mix between a magazine and an "organized pinterest". Basically my goal is to bring to you, the woman who has just started her fitness journey, or the advanced athlete, a place to come learn and grow. A place to really, truly and honestly learn what the heck to do with your fitness journey. Covering a multitude of topics from form, workouts, food, diet fads, training tips, gear and so much more (que the cheesy music here).

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This is a place for you to grow not only physically through your journey, but mentally as well. As we go deeper than the normal, "how to find the motivation to workout", or 5 foods to bust fat (don't worry--we'll hit those as well), you will truly discover how to live a fitness and spiritually balanced life.

We'll get down and dirty with meditation, mindfulness. This isn't just a place for fitness, but over all wellness. Fueling our minds with clarity, our muscles with strength our hearts with peace and our bodies with balance.

Come learn and grow with me, and the other contributing writers on this site!

Gym Rat Want A Cookie?

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Don't let me fool you for one second..Just because I'm a trainer and health and fitness are my life, doesn't mean your girl doesn't love a good cookie. Heres my two sense on cookies (and other sinful treats). When you decided to make a lifestyle change and align your eating habits to not only reach your goals, but to feel better as well, cookies don't just disappear. They will always be there, the difference now though is that we have a choice.

Red pill or blue bill...(the matrix)

But really, you can choose the cookie and deal with it giving you the sugar high and everything that comes with it. AKA: wanting another cookie, and another one, and another one.

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We can choose to ignore the annoying voice in our head that wants us to give into old ways, and we can get creative. There are SO many clean dessert recipes out there. Plenty to replace those tollhouse cookies. Let me be clear though real quick, one of the points of changing a lifestyle is to cut out the negatives and not fall back in old ways. So for you, that means we don't always make a "clean treat" when we want it. However, my point here is that on special occasions, or days when you just think you need a treat, always try and health it up.

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If you're not a baker though, and don't want to be creative that is a-ok. My best friend Devon and I found Cappellos cookies at Earth Fare (like Whole Foods in Polaris!). These chocolate chip cookies actually taste amazing--because lets be honest, not all "clean treats" taste the best. They have great flavor and best of all the wont piss your body off. The cool thing about them is that they are technically paleo. If you don't know what that means heres the DL: they are grain free, sugar free, dairy free. Basically there aren't any inflammatory foods.

Yes, I already know what you're thinking. If they are free of all the normal yummy stuff then I must be lying. I kid you not, I like these better than "normal" cookies.

So go check these out, or have fun whipping up your own healthy alternative. Fit people love their cookies too. It's not that we can't have the sugary and poisonous ones. It's that we know that when we eat like crap, we feel like crap.

Rach