Women Behind The Weights

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...

If you struggle with weight loss, you know that there are no shortcuts. It's not just about finding time to exercise or choosing the salad over the burger; it's about making a genuine commitment to your health every day regardless of the ups and downs. ____________________________________________________________________ Grab Your Free Week Trial Below, or Refer a friend By providing the...

Kettlebells have been around for hundreds of years. There are not many pieces of equipment that can offer as many benefits as the kettlebell. They are simple to use, very versatile, and challenging. Of course, they also look pretty cool too. Tune-in now as Marciea explains more in-depth the benefits to using a kettlebell. ____________________________________________________________________ Grab Yo...

Meet sisters Veronica and Sarah Ritchie. They're not just moms, but owners of a company called Yuppie Puppy a pet grooming company in Schaumburg. Despite their hectic schedules theses ladies still managed to find time for themselves. Maintaining consistency working out 5 days per week. The main question we asked these ladies is how did they do it? Their answer was taking advantage of all the...

LSF hosted for the month of November Charity for check-in. Each member had the opportunity to choose their charity of choice.  After, receiving each charity the Green Squad Team nominated Heroic Hearts. We had a chance to sit down with the vice-president and learned more on how our donation as a whole helped families in need. SHOW LESS

The idea of having your shit together is vague and means different things to different people, but it’s usually some amalgamation of being stable: Physically (i.e. eating properly, exercising, avoiding/limiting alcohol and other drugs, in good overall health) Mentally (i.e. happy, content, not depressed, accepting of yourself, confident, self-assured) Socially (i.e. in a solid relationship, social...

Studio manager Stefanie Ortega will be the first to admit that she wasn't always into fitness let alone worked out consistently. That wasn't until she found LadyStrong Fitness, learn more on how Stefanie not only transformed physically, but mentally. ____________________________________________________________________ Grab Your Free Week Trial Below, or Refer a friend By providing the li...

It's that time of year when extra calories lurk around every corner, frosted cookies at the office, eggnog at your neighbor's, jelly doughnuts for Hanukkah or chocolates in your stocking. All these extras add up, and if you're like most people, you'll put on a pound or two by New Year's Day. So what's the harm in a little holiday weight gain, especially if it's j...

Would you like to learn how to lose 10 pound in 6 weeks?!?! Tune-in now to find out how LSF member Vanessa Chekarov did it! Rome wasn't built in a day and neither is your fitness and wellness journey, so celebrate the milestones! _____________________________________________________ Grab Your Free Week Trial Below, or Refer a friend By providing the link: 💪👉→ https://bit.ly/3lOSdTT 🔥🔥 ___...

Tune-in now as coach Briana speaks on how to properly shape your legs Just know one thing first,  there really is no such as as a "tone" muscle. Rather it's through strategic exercise and diet choices that you build strength and lean muscle while reducing body fat to give the appearance of toned legs. _____________________________________________________ Grab Your Free Week Trial Be...

Discover Ab secrets to improve your overall look and increase your confidence. Listen to this podcast episode and Get your Free Book! Learn how to eat, workout have fun NOW! Insane Abs! Crazy Abs! Don't miss this episode! Ab Dream! _____________________________________________________ Grab Your Free Week Trial Below, or Refer a friend By providing the link: 💪👉→ https://bit.ly/3lOSdTT 🔥🔥 _...

Since, LadyStrong Fitness partnership with New Balance. Women now have what we call “Happy Feet”. We couldn’t be happier with the relationship we’ve built. So we invited  Mike the General Manager of New Balance onto the LadyStrong Fitcast Podcast. When shopping for shoes, you want to have more than fashion in mind. You'll also want to consider function and keeping your feet in good shape. Tun...

 It's a great pleasure for us to introduce on this episode our guest speaker, LSF member Rebecca Fox (aka Becca). Becca is going to talk to you about her overall experience since  signing up the Premier Package at LadyStrong Fitness. We open up the curtains of what takes place behind the scenes and hold nothing back. We discuss the struggles which leads all the way to the triumphs! This is an...

Today is LadyStrong Fitness 4 year birthday! Have you been hearing the buzz that's been going on? Listen in on our thoughts about what we’re doing and why. On today’s episode Marciea and Brittany (Co-Founders of LSF) shares the announcements making on LSF 4 year birthday. Here are some of the exciting things you will hear in this episode:  • What took place during quarantine and after the doo...