Uncategorized Archives - Page 11 of 13

The Who, What, Where, When, Why & How to Bulletproof Your Coffee

December 20, 2016 By Lindsay Gee 5 Comments

If you follow me at all on social media, or if you read my blog, you will have heard me talk about my Bulletproof Coffee quite a bit lately. And yes, it’s MY Bulletproof Coffee…back off…get your own! If you don’t follow me on social or read my blog (*gasp*), get with the program, I’m pretty funny and sometimes I have some good stuff to say. Most times. Okay…always. Start following!

I digress.

I’ve been going through some big changes lately. Finding my heart, finding my center, getting some sleep and working really hard (that last one isn’t a change, that’s pretty dang consistent). With change usually comes growth and growth usually requires quite a bit of energy. Don’t even get me started that this has all been happening as I’ve been trying to create some Christmas magic for my kiddos! Phew!

However, I’ve been consistently drinking my Bulletproof Coffee in all its upgraded coffee bean glory (did you know a lot of coffee beans we make our brew from have mold? MOLD! EW!), with Brain Octane (hello MCT oils) and Grass-Fed Ghee. And, because I love it so much, I have a few social posts with me and my beloved coffee cuddling together in my office. Awwwww. With all the cuddling and canoodling, I’ve had quite a few questions about my coffee.

Does it really work?
What the heck is that?
Butter? Really?
Explain yourself! You don’t endorse products!

I thought I could write this post to explain Bulletproof Coffee to you, why I love it, what it is, when to drink it and how to make it. So, let’s begin.

Who?

Me, silly goose. I’m talking about my experience with Bulletproof, no one else’s. I’m a big fan of research and finding products that are scientifically sound. While I still feel there needs to be more research on the benefits of MCT oil on energy and mental focus, for me, it works like a hot damn.

What & Why? (These two just go together, you’ll see)

Today I’m writing about the three products that I use (almost) daily. Upgraded Bulletproof Coffee, Bulletproof’s Grass-Fed Ghee and of course, the product I am MOST fond of, Brain Octane Oil. There are numerous other products you can try, CLICK HERE to find more products if these 3 aren’t what you’re looking for.

Upgraded coffee beans: Think non-moldy coffee beans. And, if you think your coffee doesn’t have mold, think again. Research studies have shown that 52 – 91.7% of green coffee beans were moldy and 50% of brewed coffee contained mold. Bulletproof has mold standards. Meaning, they have a process and actual mold standards where they don’t let the moldy suckers through to their beans and then to your body. Just say NO to mold.

Grass-Fed Ghee: This is Bulletproof’s option for grass-fed fat. You can also find grass-fed butter at your local health food store (some grocery stores carry it) and use that. Unfortunately, it’s not available in Canada just yet, so for all my Canucks, just use grass-fed unsalted butter.

Brain Octane Oil: This is the secret ingredient, I swear. Brain octane oil contains 16x the healthy fats of coconut oil and can be converted to ATP (the cellular fuel your body and brain actually use) in three steps (FYI…sugar has 25 steps). It also bypasses your liver (which is probably on overdrive, thank you, Santa), so it’s readily available for your big brain and strong muscles to easily use! What does that mean? It means the effects of the Brain Octane Oil can be felt almost immediately.

I’m not kidding. Immediately. I love this stuff!

There is more and more research coming out on the benefits of MCT oil of mental focus and physical prowess (I’ve always wanted to use that word in a blog) and for me, it works. In particular, my mental focus is much clearer and I have energy to spare on my Bulletproof days.

Where?

Wherever you want, my friend. Drink it at home, in your car, at work, in the shower, while you chase your kids (wait no, don’t drink and run). Take it to go, drink is slow, drink it fast. Just drink it wherever you are.

When?

I drink my Bulletproof Coffee at 10am every morning. Now, I’m a bit of a schedule goober and I live by my calendar. So, it’s 10am for me. Aso, I drink my Bulletproof coffee after I workout. I tried to drink it before, but for me, my workouts suffered. I think too much blood was diverted to digest the fat.

I do recommend you drink it before 1pm.

How?

Here’s how I brew my perfect cup of Bulletproof Coffee:

2.5 Tbsp (or 2.5 Tbsp) of ground Bulletproof coffee go into my french press (yup, I’m that fancy now). Pour 1.5 cups of hot water (I let my kettle boil then let it sit for 2 minutes) into the french press. Let stand for 4 minutes.
Add 1 Tbsp Brain Octane Oil to your blender.
Add 1 Tbsp Grass-Fed Ghee (or grass-fed butter) to your blender.
Add 1 tsp cinnamon (optional…I likes my cinnamon!)
Add the brewed coffee to your blender.
Blend until frothy. I usually blend it for at least 1 minute otherwise, I found it wasn’t creamy enough.
Enjoy

7 simple steps to mental focus and energy all day. It’s so worth it.

Alright, party people. It’s time for you to go enjoy your coffee. There are some great sales on now AND many, many other products. There’s hot chocolate, tea and these little ampules called “Unfair Advantage”, which give you mitochondrial boosts (read more here, I need to read more on this one!). So much to choose from. Time to SHOP!

Questions? Just ask! Again, this is my personal experience with these products. But for me, it’s a game-changer. Life is mega-crazy at all times and I love that I found something that helps me focus. While some days are still a grind (life is like that), it’s nice to have a little help…from my OWN body…working WITH me. Woop! Go me! Go body! YAY!

And pssst…you really should be following me on social: Facebook, Instagram & Twitter…I’m everywhere!

4 Strategies to Help You Cope When Everything Goes Wrong

December 14, 2016 By Lindsay Gee Leave a Comment

It’s going to happen. Like it or not things are going to go wrong in your life. It could be a minor thing like spilling coffee on your pants. It could be a major thing like illness or an accident. Or it could be a bunch of minor things that create a major thing. And some days, some months, some years it seems like absolutely everything is going wrong in your life and nothing is going right.

We all have moments when we look to the sky and quietly whisper “Seriously? This too?”. Moments when you think you can’t handle one more thing and you’ll actually question your ability to withstand the pressure of one more weight added your shoulders. Moments when you think “if one more thing goes wrong, I’m pretty sure, no I’m certain, my head will explode”.

I’m happy to report that no, in fact, your head won’t explode and there are numerous strategies you can use to help you slow down, reflect and get through times when you feel like everything is going wrong.

Prioritize your tasks.
Usually, when you feel like everything is going wrong it’s a very busy time in your life. You’ll find yourself with a task list of a bajillion (it’s a word) things to do and when we have so much to do, we move quickly. Unfortunately, it’s usually when we’re moving too quickly that more mistakes happen and more things go wrong. So first, slow down and breathe. Take time to reflect on all the things/tasks/demands you need to get done and prioritize that list.If it’s a bad day, prioritize your day. A bad month? Look at what needs to get done over the next month and set goals you want to achieve within the next 30 days. Bad year? Same deal. List everything that’s gone wrong and figure out how to help yourself make them go right. Prioritize that list and focus on the top three tasks. Really, really be aware of what’s most important to you to “fix” and solve the major issues going on in your life.
Reach out. We’re all so connected now through social media, the internet and all of our devices. But, when’s the last time you’ve actually connected with your friends and family members? When’s the last time you connected with that long-time friend you never have 5 minutes to chat with? When things go wrong, it’s time to get off your devices and reach out for human contact. We live in a busy, busy world but don’t forget that there is still a lot of love out there. I bet there is someone in your life who would love to help you get back on your feet.Don’t be shy about asking for help. It could be a simple request for an afternoon playdate so you can get some errands done in peace. Or, it could be a larger favor like a weekend alone to reflect, prioritize and figure some things out on your own.Whatever you need, reach out and ask for it. Your friends and family want you to feel good. They want you to feel loved, cherished and taken care of. But, if you’re constantly putting on a brave face and saying “it’s okay, I’m okay, I’m good”, they’re going to believe you (until things really go wrong and they need to come pick you up off the floor…trust me on this one). So, reach out. And hey…there’s really nothing as therapeutic as a really great Girls’ Night surrounded by the incredible women in your life. Laughter truly is the best medicine.
Practice gratitude. When things are going sideways on you, the last thing you’re going to want to do is be grateful. However, this is probably the best time for you to stop, reflect on your life and remember what you have to be grateful for. You can start with the “little” things like hot coffee, a beating heart, food in the fridge, your children. As your start listing off the “little” things they’ll become less little.Sure, your kid was a nutjob and made you late. But, you have a child who loves you like crazy. Be grateful for that. Your job is demanding and your boss is a tyrant? You have a paycheck coming in and a way to help support your family. Everyone is sick in your household…for the third time in a week? Be thankful for medicine and your strong arms to hold the ones you love as they get well. Roof is leaking, food’s gone bad, car broke down and your dog ran away (insert Blake Shelton song)? You have a home, a car and your loyal dog will come back because he loves you and you have his favorite bed and stuffie.
Gratitude. It’s a powerful, powerful tool. Trust me. I challenge you to write down three things that you’re grateful for every morning and every night before you go to bed. And just watch. Watch the power of gratitude affect your life and welcome the positivity back into your heart.
Workout. Well, if you know me at all, you knew this would be on the list. The power of moving your body, of exercise, is incredible. So when things go wrong, go workout. Practice yoga, find a group fitness class you love, go throw some weights around, sweat yourself silly on your treadmill. Whatever you love to do to get active, go do it.During those moments of “Really universe, really?!” it’s time to get your sweat on.
Let your body take care of you. Go. Sweat. The endorphins and other hormones released, the mental focus and the overall well-being that exercise can bring into your life will help you reframe your thoughts and come up with a plan to tackle what needs to be tackled. The power of moving your body is incredible. Let your body help fuel and inspire your mind. There is nothing more therapeutic than a really good sweat sesh. So go lace up your sneakers, tie your hair up in that crazy pineapple you’ve been sporting and get moving. Your body, your mind and your spirit will thank you.

Things are going to wrong in your life. All the time. But, how you cope and react to those events is completely up to you. You get to decide what you want to put your energy into (for the most part). So, take control and try the above 4 strategies when you get overwhelmed with it all. Sometimes it’ll work like a hot damn and other times you’ll comment below about how ridiculous these strategies are. And, that’s okay! Some day it’ll work. Some days it won’t. But…don’t you dare give up. Don’t you dare lessen who you are and what you’re doing because you’re feeling beat up.

Remember, you’re amazing and you have amazing things to do in this world. Trust yourself, be grateful for all you have and get to work! You have an incredible life to lead. So go live it! Not every day is going to be a bad day. In fact, you’re going to have some pretty amazing days ahead of you. So focus there. Focus on the good.

The Ultimate Reset: Hot Mama’s Yoga/Surf Retreat 2016

October 24, 2016 By Lindsay Gee 1 Comment

Every year I plan a weekend away for our Hot Mamas in Tofino, BC. It’s our annual Yoga/Surf Retreat and 2016 was our 4th time out. We seem to do a better and better job of planning the retreat with every year and this year I came away from the event with no question as to whether the Mamas had a good time or not. Their smiles, sighs, grunts and energy spoke volumes all weekend.

Getting to the weekend, however, was no small feat. It seemed that with every step I took, something was trying to pull me away from actually being able to go. The weekend had been planned for months, but the week before an event is…well…just a bit hectic. Checking, double-checking, triple-checking hotels, activities, workouts, travel, gifts, etc…it’s a lot. On top of that, my husband had surgery a week before we left. And, not a small surgery, a pretty major one. Recovery didn’t go as smoothly as we’d hoped and he spent 5 extra days in the hospital. My house was hit by a demon flu that took us all down (except my daughter who apparently has iron guts). But no matter…I forged ahead. I will overcome. Then our fish died. I’m not kidding…really universe? REALLY?

Oh…and the Friday we were to leave was a Pro-D day! What the heck?! Kids at home, too?! With a husband just out of the hospital?! GAH! Okay…quick mad scramble to get the kids taken care of so my husband (who got home from the hospital the night before) could rest for the day (thank you to my amazing neighborhood friends!) and playdates organized as much as possible for the weekend so he can rest. Phew. Okay. I’m gonna make it!

When you organize an event, the night before you leave is always ridiculous. Little things pop up and apparently if you’re me, you decide it would be a really nice extra treat to make 4 batches of homemade Larabars to add to the gift bags because…well…a personal touch goes a long way. And, I needed to make them super peanut buttery and chocolatey because one of the Mamas coming can’t have peanut butter at home because of allergies and she LOVES peanut butter. So…that’ll be a super nice treat!

Midnight before the event and I’m madly organizing gift bags and wine because there should always be gifts upon arrival to a weekend away for Mamas who never take time for themselves! I had #hotmamastrong hand-stamped silver bracelets, Hot Mama tanks, pink and black gloves, the damn homemade Larabars, peanut butter cups (obviously) and of course, a bottle of wine. YAY!

The morning of departure: all organized and ready to go! Phew! We were Tofino-bound. In a torrential downpour. But…we made it. And when we got to Tofino, the skies cleared, the air warmed and it was a gorgeous afternoon.

25 Hot Mamas began their weekend with a workout on the beach. The sun was shining, the Mamas were swearing and my heart was filling. You see…I love teaching. It is what I’m meant to do in this world. When I teach, my soul sings. During that first workout, I found me again. There is just something about women, sand, burpees and sweat that fills me up. The energy these women brought to their weekend away was incredible. Everyone was ready to let go of everything at home and just experience the weekend. And what a gift to give yourself!

After that first workout was free time, dinner and then our first of three yoga classes. Our yoga instructor, Andrea Ting-Letts, is magic. There is no other word for her. The light around her, the energy she gives out, the positivity she radiates…you can’t do anything but embrace and love her and her yoga practice. It was delicious. All three classes were delicious. First class was an hour long guided stretch…with wine. Yes, we all brought wine to class. Second class was scheduled for after surfing and was an “Assisted Nap” and was possibly the most luxurious hour of the weekend. Our final yoga class was (early) Sunday morning and energized us for the rest of our day. See? Andrea is magic.

Alright…back to the play by play. On Saturday we started our day with a workout…because what better way to start a day?! And then it was breakfast (read bacon) and then surf time!

I loooooove surfing. Now, I’m not great at it, but if you were to ask me what my favorite moments are during this weekend I will always, ALWAYS say it is looking around at all the women surfing and seeing nothing but smiles. Seriously. Big, huge, white, amazing, brilliant, beautiful smiles. Everyone. Every. Single. Person. Now that energy? That’s amazing. We have lessons with Surf Sisters, an amazing company in Tofino that I would highly recommend for your surf lessons. And, although it was a little chilly (read really friggin’ cold) while we got the lesson, once we hit the water it was nothin’ but laughter, smiles, effort and joy.

Small shout-out to one of our Mamas who is quite fearful of the water…and ROCKED her surfing. Putting yourself outside your comfort zone and kicking fear in the face? Well…that deserves a massive amount of pride…I hope you cover yourself in that pride for months to come.

There’s also something so therapeutic about the ocean. I’m not sure whether it’s the waves and it’s power literally kicking the s**t out of you for hours on end, or if it’s the physical effort involved, but when you finish surfing, you seem to feel “cleansed”. All the troubles, all the worries, all the angst gets washed away. It’s so awesome.

The rest of the weekend is a blur of wine, walks on the beach, lazy hours staring at the ocean, silly conversations with incredible friends, yoga practice, delicious dinner (minus the jello dessert…what the f**k was that?!), sparklers, hotel room shenanigans (not the dirty kind…jeez!), dancing (for some) and a lot of laughter and love (for all). Le sigh. Perfection.

We finished our weekend away Paddleboarding with Pacific Surf Company. The lesson they provided was great and got us out and on our boards quickly. Now, it was a little “swelly” out there and some of our Mamas just weren’t feeling it. I’ll recommend that you try paddleboarding on a lake in the future because there really is something exquisite about being on the board. The rest of us, well…we got out there and paddled around on the big ocean blue. Rainbows came out to play, the sun beamed down on us and the magic of the ocean was once again brought to us. Thank you, universe. Mad respect.

And then…it was over. Just like that, the weekend was over and it was time to get back to reality. My hope is that all of the Hot Mamas who joined us for our weekend away in Tofino had a magical time. I hope that you have memories that you will laugh about for years to come. I hope that you took the time you deserve to sink into yourself and honor all you do and all you are. I hope that you slept. I hope that you got to rest. I hope you laughed and loved and cheered and honored one another.

Most of all, I hope this weekend was a reset for you. I hope that you feel rested and energized and ready to conquer anything and everything you want to conquer. Thank you. To all of you who were a part of this past weekend, thank you. Your energy, love and humor have brought me back to me and I am so grateful. I hope to see you next year…because oh yeah…you bet your sweet buns there will be a next year! Bigger and better than ever before!

See you there?!

The Glory of New & True Friendships

October 6, 2016 By Lindsay Gee 1 Comment

Want to know what I love? New friends. I love them.

I love learning about their lives, their kids, their work, their strengths, and their fears. I always find it fun figuring out what makes them laugh, what makes them feel empowered, strong. Mostly, I love connecting with other women and realizing that no matter how old you get, there’s always room in your life for more friends.

Quick caveat: as long as they’re quality ones adding to your life not taking away from it.

I live in one of the best neighborhoods. We’re not the richest folks out there; we don’t drive fancy cars or wear name brand clothing. In fact, most of us struggle every day to makes ends meets and often show up to school drop off in sweats and ponytails. There’s a camaraderie there.

So, what makes it the best neighborhood? Lots of things. There are a ton of kids all around the same age, so that’s pretty dang awesome. We live right by the school they all go to so they play at the park all the time. And, most importantly, everyone watches out for each other’s kiddos.

I can have 7 kids in my house at a time or not know exactly what house my kids are at. But, I know they’re safe. I know they’re taken care of. That’s what best neighborhoods do. They watch out for one another.

But, that’s not what makes my neighborhood so magical. What makes it magical is the women in it. My kids’ friends’ Mamas. Women who I now consider to be my new friends. Women I didn’t know a year ago.

They’re the magic. Why? Because these women have decided (or maybe it just happens naturally at this phase of our lives) to rally around me and support me as I strive for World Domination. And why is that magical? Because…they did it before they even knew what I was really doing with my company.

Shockingly to most of you, I’m ridiculously shy so it’s often hard for me to make new friends. But the women in my neighborhood…they don’t seem to care about how shy you are, they just kind of force themselves on you. In a completely loving and positive way, of course. It starts with small talk, leads to backyard bbq’s and wine and now somehow, we’re at a place where their support means more than they know.

With these women, I’m just me. Raw, shy, scared me. And they don’t care. They accept my vulnerabilities and they support and love me in ways I didn’t know I was lacking but apparently, desperately needed.

They ask questions and oddly enough, they’re genuinely interested in what I do. Even better? They value me as a person and they honor my feelings. They celebrate my successes, they lift me when I doubt myself, they care if I’m frustrated and they make me feel smart and…inspired.

It is so completely and utterly unexpected. By allowing me to be me they’ve fostered a place where I’ve been able to quietly discuss my business, my dreams, my ideas and somehow, also quietly, guided me towards answers I knew were there, somewhere. They don’t know the gift they’ve given me, but I can tell you, they are the greatest gifts I’ve received in a long while.

The amazing part of this is that I didn’t expect the all-out support I receive from them. It’s pretty incredible to be asked about your day by women who actually listen to the answer. It surprises me every time they ask what I’m up to and then actually take the time to listen as if my answers matter. They ask questions about why and how and when.

Sure, business people ask questions (all day) and I get questions via social media, but when you get asked a question for no other reason than for interest sake? Or knowing they’re interested because they care and not because they want something? Well, that’s a whole new ball of wax. Unfortunately, when you reach a level of success it seems people only talk to you because they want something. But nope, not my neighborhood friends. They just want…me.

Their recent support has given me the confidence to keep adding to the demands I have already placed on myself. Not only do they care about what I’m doing, they care about how I’m coping. They ask great questions and they help me focus my thoughts. And these conversations happen in the less than five-minute walk from school drop off to the bottom of my driveway.

Wait! It gets better! I’m invited out! For tea and coloring or for backyard bbq’s and fires…I get invited! And for a shy person, invites mean the world. If I show up, they seem genuinely happy to see me. And if I don’t because my work schedule is absolute crazy beans…they’re the friends that really don’t mind and don’t talk shit behind your back. They accept that I’m building an empire and that takes time…and sometimes work calls…or something I’m just tired. No eye-rolling. Just…acceptance. It’s incredible. I am so grateful.

Jeez…all this to say…maybe it’s time to start reaching out, Mamas. Maybe it’s time to stop and listen to one another. Genuinely listen to the women around you. The women, no, I get to call them my friends now, in my neighborhood have opened my eyes to the fact that you can make new friends at any age. And these new friends, they’re essential to your growth as a woman, a Mama and a person you never knew you could be.

So go on, reach out. And listen.

To the Mamas in my neighbourhood (you now who you are), my gratitude is astronomical. Thank you for allowing me to be me, for inviting me out and for honoring my dreams and hard work. I am forever thankful for you and all of your support. xo

7 Simple Reasons Why Women Should Lift Weights

October 5, 2016 By Lindsay Gee 1 Comment

By now most of you know that you need to workout. However, what most of you don’t know is that how you workout is as important as the duration and intensity of your workouts! Moreso, many of you of you don’t know that there are incredible physical, emotional and psychological reasons why women should lift weights as part of their workout regimen.

I am a big fan of HIIT (high-intensity interval training) workouts. I love that they’re quick, intense and create a metabolic fire that burns for hours post-workout. Big fan. But, what I talk less about are the benefits of strength training (aka weight training, resistance training, etc.).

So, I dedicate this post to all the women out there who lift weights and strength train.

Here are my top 7 simple reasons why you should trade in some of your cardio workouts for barbells and weights:

Functional Fitness:

You may have heard the term functional fitness thrown around quite a bit lately. It’s one of the fitness industry’s “latest” buzzwords. And, while I don’t tend to jump on many fitness bandwagons, functional fitness is something I truly believe in. I’m a busy Mom and business owner and being fit has enabled me to far exceed my own expectations with respect how much I can get done in a day. I attribute a lot of my strength and stamina to being fit. So, I’m functionally fit.

What does it mean? It means that you’re doing a workout that helps you manage “better” throughout your day. Functional fitness programs usually include carrying, lifting, squatting, rotating, everyday movements you go through throughout your day. Think about everything you do in a day. Carrying groceries, lifting toddlers or car seats, heaving laundry upstairs, bending down to pick up Cheerios 797 times a day.

Now, imagine if you were stronger. How much easier would it be to manage your groceries, your toddler, the Halloween decorations you’re trying to get down…and then put up? Strength training helps with functional fitness because, well, you get stronger. The stronger you get, the less demanding life’s tasks will seem to you. YAY functional fitness.

Increased Caloric Expenditure (Burn)

The more muscle you have, the more calories your body burns at rest. Did you read that? Go on, read it again. The more muscle you have, the more calories your body burns AT REST. In fact, for most individuals, for each pound of muscle you gain, you burn 35-50 more calories per day. Woop! Now, that may not seem like a lot but it adds up. Oh yes, it does.

Let’s say you start strength training and you lose 5 pounds of fat and gain 2 pounds of muscles. In your eyes, you’re down 3 pounds. Well, not only are you down 3 pounds but now, at rest, you’re burning 70-100 more calories per day. Gain 5 pounds of muscles? Now you’re burning 175- 250 calories/day! See? It adds up.

In addition, the great thing about muscle? It helps your body metabolize fat as an energy source. So, not only are you burning more calories with muscle when you workout you’re able to use fat as an energy source quicker and more efficiently. Go muscles! You beautiful things, you!

Bone Health

I do hate to be the bearer of bad news, but ladies, as we get older we have a tendency to see a decrease in bone density. This decrease can lead to osteoporosis. Osteoporosis leads to broken bones, weakness, injury and a decreased ability to get out and get active.

Have no fear, that doesn’t have to be your fate. Strength training and lifting weights can help combat osteoporosis by increasing bone density. There are numerous research studies out there that can back up this claim: one study showed an increased spinal bone density of 13% after six months of strength training. Another research study showed an increase of 19% of hip bone density after just 16 weeks of lifting weights. 19%! So go on, start lifting!

Fitness tip: In order to get the most bang for your buck when it comes to strength training to improve bone density, be sure you’re doing weight-bearing exercises. This means get off the machines! Stand up and lift weight while you’re supporting your own weight. If you do need to sit down, sit on a stability ball or unstable surface.

Fights Depression

I’ve said that exercise is medicine over and over and I will continue to say it until you all believe and accept that to be truth. While most people think that the endorphins released through high-intensity exercise are the most effective way to help someone who suffers from depression, in fact, some of the best results are derived from programs where participants lift weights.

One Harvard study found that participants with clinical depression showed fewer symptoms of depression after 10 weeks of strength training compared to standard counseling. In other words, strength training was more successful at reducing some of the symptoms of depression than counseling. Yay muscles!

Strength training also has a tendency to make individuals “feel stronger” and more capable, both factors in helping to combat depression. This brings me to…

“Feeling” Stronger

There’s something about weight training and women who lift weights. The gains we make during strength training are visible and we love to celebrate each muscle change. It’s awesome. I love seeing women post pictures of their newly found biceps muscle or of a triceps muscle they forgot they have. The pride in seeing muscles pop out may seem silly…until you lift weights. It’s ridiculously fun!

And, for those women out there concerned about “bulking up”, please know this: women generally have 10-30 times less of the hormones that cause muscle hypertrophy (growth). So, don’t sweat it. You’ll find that strength training aids in leaning you out and defining your muscles and that makes you “feel” stronger. You’ll be stronger too, but the mental benefit on this one is something that I felt should be highlighted.

When you feel strong, you’re more confident. When you’re more confident, you try more things. And trying new things can bring a lot of joy and happiness. So go on. Go feel strong!

Bring on the War Against Aging

While I don’t want to get slain for saying this, a lot of women want to fight off looking older.

*Gasp!*

Here are the facts: research has shown over and over again that between the age of 30-50 you’ll likely lose 10% of your body’s total muscle. Even worse? That muscle loss gets replaced by fat. Even worse? Fat takes up about 18% more space than muscle. So, while your weight may remain the same, your jeans and clothing will start to fit differently.

So, lift weights! Keep your muscle mass consistent. By doing that you’ll have all the added benefits of higher metabolism and fat oxidation (see #2) and your clothes will still fit! Use it or lose it has never been more accurate when it comes to aging and muscle mass!

Stress Less

I love how our body works. I love that we react to stress and that fitness, yes fitness, can help you manage it and return you back to resting rates sooner rather than later. It’s been shown that people who lift weights and participate in strength training programs are able to decrease their blood pressure and “flush out” negative hormones more quickly than unfit individuals.

Oh yeah, baby. Lifting weights and getting stronger helps you get back to your “normal” after a stressful situation. And, isn’t that worth it? Lift weights! Stress less! YAY!

There you have it! My top seven reasons why you should incorporate lifting weights into your fitness regimen. There are many more reasons as to why you should start strength training, including better heart health, better sleep, reduced risk of diabetes, a decreased chance of injury and a decreased risk of arthritis…and so on and so on!

Fitness tip: If you’re unsure how to lift weights or you don’t have a strength training program, ask a professional to design a program and show you how to properly complete the exercises! Don’t go in there willy-nilly. You could hurt yourself. If you’re not comfortable lifting weights in a gym, as a trainer to design you an at-home workout and get yourself some free weights! Bam!

And yes, I said willy-nilly.

So go on. Go lift weights. Start strength training. Be strong. You can do it.

Off you go!