Women Behind The Weights

Listen to these tips that can help you stay on track with your fitness goals without demonizing the spirit of the holidays! With the help of the Green Squad Team, you can stay focused on your goals during the holidays without feeling like you're missing out.

Your body uses water in all its cells, organs, and tissues to help regulate temperature and maintain other bodily functions . Because your body loses water through breathing, sweating, and digestion, it's important to rehydrate by drinking fluids and eating foods that contain water. Tune-in now s coach Emily discusses the importance of drinking water

A healthy diet is essential for good health and nutrition . It protects you against many chronic noncommunicable diseases, such as heart disease, diabetes and cancer. Eating a variety of foods and consuming less salt, sugars and saturated and industrially-produced trans-fats, are essential for healthy diet. Tune-in now to hear what coach Emily has to say! __________________________________________...

Getting fit doesn’t have to be complicated. Simple body weight exercises can be a great choice for achieving gains in strength, flexibility, and overall health. Tune-in now as Brittany the LSF workout with D1 & D2. ___________________________________________________________________ Grab Your Free Week Trial Below, or Refer a friend By providing the link: 💪👉→ https://bit.ly/3lOSdTT 🔥🔥 _____...

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Any opportunity of a lifetime of creating new habits,  learning to overcome objectives and coming out victorious.  This is a documentary we're sharing with one lucky LSF member.  If you want to learn more and see who or what that entails tune in now!

There's so many things to be grateful for and the biggest is being surrounded by people who support and care about you, the  goals you have and your journey! In this episode we talk about how LSF can help you or other like you throughout Q4!

You think you've mastered the weight loss game? If not, take it from someone whose lost 50 pounds in just 12 months! It comes to no surprise what Kinga shared for secret #3. However, Marciea (Co-founder LSF) was mind blown with secrets #1 and #2! This is an episode you don't want to miss! Tune-in now to learn more and start executing several ideas that Kinga shared!

Women are often bombarded with unsolicited opinions about their body, and this can reach a fever pitch during pregnancy.  LSF certified group coach Nicole . Has two young boys and has heard all kinds of myths from concerned members. The truth is, exercising during pregnancy is highly beneficial for both mom and baby, according to a wide body of research.  Regular exercise has been shown to prevent...

"I don't like to meal prep..." "I don't have time to cook..." These are all things we hear often at LadyStrong Fitness from members who struggle to dial in their nutrition.  In this episode you'll meet Sofie! She's the owner of Meal Me by Sof! A meal prep business in Chicagoland who we will be partnering with to help our members dial in their nutrition and M...

“Abs are made in the kitchen…” That’s the age old saying that we all here when it comes to a fitness & weight loss journey. But for Becca that meant something totally different! In this weeks episode you’re going to meet Becca! She is a holistic based nutrition coach & co-founder of FitMom Lifestyle!  Becca will be hosting a FREE nutrition seminar at LadyStrong on July 10th! Tune into the...

The InBody Result Sheet, if used properly, can be one of the most powerful tools at your disposal to guide, train, and care for yourself in ways that were never before possible. However, to unlock the power of the InBody Result Sheet, you need to become familiar with how it read information, and even more importantly, what you can do with it You’ll learn what the terms on the Result Sheet mean, wh...

Strength training for kids? You bet! Done properly, it offers many benefits to young kids. Strength training is even a good idea for kids who simply want to look and feel better.  In fact, this form of exercise might put your child on a lifetime path to better health and fitness. Tune-in now as coach Emily and LSF Founder Marciea explains more!

Improving your eating habits can be a tough task. There are plenty of trends, diets and tips to help.  While many of these methods include pricey equipment or questionable advice, one great tool that we all have at our finger tips is the ability to track our intake.  Of course, one method isn't for every person. Here are the pros and cons to help you decide if it's the right method for y...

On a biological level, proteins are sort of like Legos for our bodies. They’re the building blocks that make up our organs, tendons, hormones and, of course, muscles.  But it’s that last thing on the list that gets so much attention when it comes to protein intake and exercise. At LSF,  you’ve probably seen your fair share of protein shakes. It’s synonymous with muscle gain and weight loss, but do...

Keeping track of your heart rate can give you insight into your fitness level, heart health and emotional health.  Many people are walking around with a resting heart rate that is too high, due to factors such as too much caffeine, dehydration, inactivity and persistent stress. Those extra heart beats over time can be taking years off your life. Tune-in now to learn how to navigate your heart rate...

Not achieving your fitness goals? Find out 6 of the biggest fitness mistakes that could be holding back your workouts. There are so many ways we can undermine ourselves in the pursuit of physical perfection. When it comes to working out, we assume that a couple of long gym sessions twice or three times a week will do the trick and we will end up getting the body of our dreams.  The trouble is it r...

Mom of three invests in herself. LSF Member Vanessa Ramirez shares her fitness & wellness journey since joining in September. Alongside, discussing the LSF Strongher Training & how it's helped her take another step in her journey after losing 20 pounds with LSF group training! Tune-in now as Vanessa shares amazing feedback on the Strongher Training & why she recommends it to every...

You started crawling when you were about 6 - 9 months old, and walking at a year. You likely started running around a year later, and learned how to jump not long after that. In the months and years that followed, you got the hang of many other physical movements that helped you explore your world, play with friends, and make it through PE class. Now that you’re an adult, you don’t think all that...

The pushup and pull-up may seem like a basic exercise, but it’s challenging at first. If you can’t do a pushup from the floor yet, or pull your body weight up we’ll show you the path to your first real pushup and pull-up. It takes an impressive combination of upper body strength, full body coordination and core control to do pushups from the floor and pull-up from the bar. Tune-in now as Marciea &...

Step #1 - Listen to  Co-founder Marciea Allen and  LSF Member Jenifer Josefowicz Step #2 - Find Out How Jen Was Successful Step #3 - Apply it to your lifestyle #1 - Introduction- 0:28 ​ #2 - Jen Tells All  - :56 #3 - The Premiere Program  - 2:17 ​ #4 - Making Nutrition Fun - 3:05 ​ #5 - Jen Opens Up & Explains Several Issues - 4:21 ​ #6 - Strong Mindset & Willpower - 5:44 ​ #7 - Checkup at...

You've probably heard it before, but do you know why fiber is so good for your health? When do you think fiber is exciting? That would be never,  but this podcast episode will help change your mind. Eating more fiber delivers a slew of health benefits. Tune-in as Marciea Allen and Brittany Welk lists the importance.

A rest day allows your body to consolidate the hard work you've been doing. Muscles recover, adapt and become stronger and your nervous system has a chance to regenerate. Including appropriate rest in your training program can also help to prevent a workout plateau or overtraining, which can lead to a workout hangover. _________________________________________________________________________...

More women are realizing that strength training can provide numerous positive benefits. These include everything from better metabolism and improved hormonal regulation to increased bone density and just plain being stronger. Statistically, women tend to put more emphasis on cardio, high-intensity interval training, stretching, and abdominal training than strength training. Engaging in strength tr...

A rest day allows your body to consolidate the hard work you've been doing. Muscles recover, adapt and become stronger and your nervous system has a chance to regenerate. Including appropriate rest in your training program can also help to prevent a workout plateau or overtraining, which can lead to a workout hangover. ____________________________________________________________________ Grab...