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A resource for athletes looking to RAISE THE BAR daily!

February 22, 2018

Have you ever thought about what you are getting into when you decide you want to start a lifting program? We all wish it was as simple as going to the gym, lifting weights, feeling awesome, and going home. RIGHT? For some it might be, but for those who want to push th...

October 24, 2017

What is “volume” when talking about your program? It’s the number of Reps X Sets you do for one lift/exercise or multiple lifts/exercises (for a given muscle group) in a given session or a given training week. For example, in my current week of my training cycle; Squat...

September 6, 2017

Will you get big from weightlifting/powerlifting? A topic with many myths… Define big first? Lean and cut happens through diet, as a female lifting alone will not get you there. Will you gain muscle, of course!  With that said, I have debated on sharing this story sinc...

August 25, 2017

Unless your goal is to become stronger, increase lean body mass, and become an elite powerlifter (goals!), my program can’t be your program. As individuals, we have our own goals, limitations, and needs. What works for me may not work for you. Sure, the same principles...

Diet is such an ugly word – “DIE”ing is how people feel when they are doing it so why do we torcher ourselves? Restrict this, eat this, don’t eat that…. Truth is, we are our own little science experiment and until we take the time to figure out what our body runs the b...

What is your goal  – what are you trying to accomplish with each session and by the completion of the program? How many times a week are you able to train? How much time do you have to train during each session? What is your current training experience? Are you new to...

Raise your hand if you have ever walked into a gym without a plan – yes, everyone should be raising their hand, even me! While you might feel accomplished when you are done simply because 1. you made it into the gym, 2. you probably burnt some calories, and 3. you feel...

Let’s start off with a simple question – why do you go to the gym? Most people might say, “to increase fitness”, “to build muscle”, “to lose weight”, “to lose fat” (notice I used both weight and fat because they are two separate things – more on that later), “to look g...