Month: January 2019

Five Ways to Love Yourself Lean

On By The Golden Graham GirlIn How-To, Random, UncategorizedLeave a comment

Do you feel as though “tough love” and being hard on yourself is the only way to get results? Do you feel like you just need to “get your act together” and “grind it out”?

Yeah, I used to feel that way. I thought that shame and self-disgust and loathing and guilt were all helpful tools to impel body change. I’d be all fired up about a new workout routine or approach to eating because I was tired of feeling “gross.”

And it’s true, the first few intense workouts or days of eating “clean” can feel really good. But once you get past that “gross” stage, what is left to propel you forward? Nothing – until you skip back into “grossness.” And how damaging for your sense of self and of worth – view yourself as “gross” for long enough, and that thinking will infiltrate and infest other parts of your life as well. No bueno!

Thank goodness I was wrong. The latest research points to the benefits of embracing positive, forward-looking outcomes as powerful, potent motivators vs. attempting to move away from past states. How do we do that? I spell out five ways on my Instagram video series, or on Facebook.

Let’s get on the LOVE TRAIN!

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How-to: Get Your Back Back After Baby

On By The Golden Graham GirlIn How-To, Random, WorkoutsLeave a comment

Hey new moms (and not-so-new moms)!  How is January treating YOU?  Are you considering joining the crowd of “resolutionists” and getting back to fitness after newborn bliss?  That’s awesome!  Strange as it might sound to a brain addled by sleep-deprivation, getting some regular physical activity into (or back into) your routine can actually improve your energy levels and enhance your sleep quality – two very important considerations when you have a tiny human to take care of!

This week I’m going to explore my top five tips for taking on fitness safely and effectively, so that you can look forward to your new #mombod and being #momstrong.  I’ll make it a quick read, too, because I know you’ve got a lot on the go these days.

To make it even faster to take in this material, you could also watch this week’s Instagram series or read the Facebook posts on my post-partum approach.

Continue reading “How-to: Get Your Back Back After Baby” →

Five Essential Elements of Efficient and Effective Program Design

On By The Golden Graham GirlIn How-To, Random, Workouts1 Comment

Okay ladies and gentlemen, boys and girls…we’re at the mid-way point of January (what?  Already?!).  How are the workouts coming along?  Last week I talked about key exercises to include in your resistance training routine, to increase your muscular strength and endurance.  I’ve also spoken about all of the various other components of fitness, of which muscular capacity is just one component.  I’ve even told you how to make exercises easier or harder, with exercise regressions and progressions.  What could possibly be left for me to talk about?

It’s time to put it all together with efficient and effective program design!  I’ll talk about the five key components of workouts, so you’ll know exactly what to do inside the gym and out, when, why and how (and maybe we can have a silly week to poke some fun at what NOT to do at the gym – incriminating photos and memes abound.  Please tag me on social media – @thegoldengrahamgirl – in any you’ve got to share!).As per usual, I’ve summarized this post in this week’s Instagram series and Facebook posts and I look forward to your questions and comments.

Continue reading “Five Essential Elements of Efficient and Effective Program Design” →

How-to Get Your Gym On: Key Tips for Fitness Programs

On By The Golden Graham GirlIn How-To, Random, Workouts3 Comments

Here we are, first week of January.  Happy New Year!  How were your holidays?  Totally amazing, right?  You’re well-rested and well-fed and ready to CRUSH your goals for 2019!

How many of you have been to the gym this week?  How many times?  Or do you avoid it because it’s crazy town?  The wait for the squat rack is a lineup longer than a Black Friday sale at Best Buy?  I feel you.

Or maybe you’ve been steering clear of the gym because you’re not exactly sure what you’re supposed to do while you’re there.  Run endlessly on a loop without actually getting anywhere, like a hamster?  Grunt explosively in between taking selfies in the gym mirrors while you practice your posing and search for the best lighting to create muscle definition?

Never fear!  Everyone you see strolling nonchalantly around in spandex (in public!) had a first day in the gym.  The staff at the gym are there to provide guidance and direction (and if they don’t, it might be time to find a new gym!).  Seasoned gym-goers are usually more than happy to help and impart their vast (ahem) wisdom and knowledge.  Just don’t interrupt in the middle of a set to ask questions or for a spot.

To help you ensure that you make the most of your time in the gym, I’ve created this week’s Instagram series and Facebook posts on the foundational exercises that a well-rounded strength training program should include.  Now, ALL of these exercises do not need to be included on each and every day, but they should be distributed fairly evenly across your total workouts for the week.

Are you ready to get your sweat on?  Grab those headbands and legwarmers and let’s get ready to read!

Continue reading “How-to Get Your Gym On: Key Tips for Fitness Programs” →