Never forget you will go as far as you believe you can so make your goals big! – Brandi

Brandi understands the challenge of overcoming bad habits and finding balance. A few years ago Brandi decided to make a healthy lifestyle change and is now a personal trainer training people out of her home.  She lives in Colorado with her husband and two kids, border collie (her running buddy!), and two scaredy cat kitties. She enjoys spending time with family and they have started spending more time traveling. They are looking forward to seeing more of the country. You can find her on Facebook at Iron Logic Fitness.

Read on to find out about how lifting weights changed Brandi’s life and set her on the course to become who she is today!

1. Was there an event that sparked your lifestyle change?

As a kid growing up I was not athletic at all! I was drinking sodas all day long I didn’t play sports. After high school and a very short lived college experience, I went to work in jobs which were very active and my weight took care of itself. I was able to get away with eating fast food lunches and hamburger helper dinners. While I wasn’t skinny or heavy and I was pretty comfortable with my body. I was a smoker and was definitely not the picture of health.

2. Tell us a little about the process?

In my early 20s I went to work in a very sedentary job as a 911 dispatcher. Between stress and ordering in food and not working in a physical setting I put on 15 pounds my first year. At 25 I had my first kiddo and luckily the weight came off fairly quickly. I was not so lucky with the second child at age 28. I was diagnosed with gestational diabetes during my pregnancy and after my daughter was born the weight did not come off nearly as quickly. I went back to work at the end of my maternity leave at 185 pounds which is far too much for my 5’5 1/2″ inch frame. After trying weight watchers I realized I was not getting the results I wanted. I started exercising and began lifting weights along with utilizing the Body For Life Program which I learned about from a coworker. My love of weight lifting was born and the weight started falling off at a rapid rate with the changes in my nutrition and workouts.

3. When did you decide you wanted to pursue a career in fitness? Are you glad you made that decision?

After doing 4 figure competitions my drive to learn grew and I read everything I could get my hands on to learn about nutrition and fitness. I had learned if I really wanted my body to change it couldn’t happen with a gimmick or a get skinny quick temporary diet. I learned how hard I had to push and what good nutrition meant. I went from believing I couldn’t change where I was to KNOWING I could change and I wanted to share that knowledge with others. There were a lot of steps in between my first certification and where I am today in fitness and my fitness drive and beliefs. I am always glad I have had the experience of getting to help others to not make the same mistakes I have made and there is nothing better than watching someone push through a stall to succeed.

4. What’s the most rewarding part of your job?

Many people come to me to lose weight. I want to ensure everyone can see their progress in more than just the scale. It is easy to see the scale get stuck and to become demotivated. I constantly track and evaluate workouts to ensure my personal training clients and measurements in my nutrition clients to ensure we are getting forward progress. We complete testing routinely to ensure the workouts we do are creating the results in strength and endurance that each personal training client wants. I love to see someone killing a skill they once couldn’t do and I love to see bodies changing before my eyes when someone is nailing their diet.

5. How do you find balance with family/work, nourishing/splurging, etc? Is that hard for you?

I am working on finding balance and it can definitely be hard. Let’s face it.. working and raising a family can be a great challenge. I work 40 hours a week in my 911 dispatcher job and another 20-30 personal training and creating nutrition plans for clients. I also teach group fitness classes 1-2 hours a week at a local recreation center in addition to the full time job of being a wife and parent. I am guilty of taking on “just one more client” when I should say no which then puts the needs of my client’s schedules ahead of my own. I love it so much it is hard to hold back when I feel like I can help someone to get where they want to go. As far as nourishing/splurging I am constantly checking myself and most of the time I eat very well. I definitely have my moments where old habits want to sneak back in and I eat more than I should or I have a sweet treat when I shouldn’t. Old habits die hard and I am far from perfect. I think that is also one of the things that makes me approachable to my clients. I truly get it when they “go off the rails”. I have lived it and may live it again. The difference between the me of 10 years ago and the current version of me is I know have a really clear understanding of nutrition and what it means to eat well and how truly important it is for your long term health to surround yourself with nourishing foods. You are unquestionably a product of your dietary habits.

6. You competed in figure completions? What was that experience like? Did you enjoy it? Regrets?

I completed 4 competitions and while I didn’t win I certainly learned a lot about myself. I learned I am no happier at 125 pounds than 140 and I am a heck of a lot stronger and more resilient at 140. Competing can be a rush and it can be a huge blow to your self esteem. It is hard to see yourself as lean enough after you have pushed to your body to levels it hasn’t seen before. I am happy to have a more balanced and healthy focused approach now in my fitness instead of being focused on a look or a number on a scale.

7. Any goals you are working towards now?

I am running a 200 mile team relay race in August and I am working on sharpening my skills in Olympic Lifts. Personally I am trying to create more work and life balance so I can spend some quality time chasing around my tween and teen as they are growing.

8. Any advice for people just beginning their fitness/health journey?

Surround yourself with people who believe in you and lean on them when you feel weak. I have had a lot of great support friends over the years in helping me to reach new goals. Never forget you will go as far as you believe you can so make your goals big!

Don’t do things that suck! If you don’t like to run, find another way to work out. Don’t be afraid of trying new things until you find your niche.

Finally, please let your focus be on eating well and moving more and creating long term health. In 30 years will you care that you were the skinniest or the fastest? Will you be in your own home because you practiced balance or in a nursing home with multiple health issues and injuries because you refused to change your bad habits today. The only person who can protect your future is you.

Thank you Brandi for sharing your story, you are a Girl Hero!

If you want to find Brandi check out her page Iron Logic Fitness.

Hugs and High Fives,
Jenn

Check out our family’s adventures at Newschool Nomads as we travel in our RV through the United States!

If you enjoyed this post you can follow one of three ways! 1. Subscribe to the RSS Feed 2. “like” on Facebook, or 3.  Sign up to have posts emailed to your inbox. Simple dimple!

The post Girl Hero Brandi appeared first on Girl Heroes.

Before we get to the double kettlebell workout let’s play a little game!

I spy with my little eye….a guy (or four) and the color is gray.

Do you see Mount Rushmore in the background!!!

We made it Mount Rushmore and it was not exactly “amazing” but really fun to see this icon of American history in real life. However, the Black Hills area where Mount Rushmore is located in South Dakota is amazing with endless beauty and so many things to do. As impractical as it was I couldn’t resist finding a place to film my kettlebell workout with the faces in the background. It’s not often that I can find a suitable and safe place to do a kettlebell workout in front of a major landmarks.

Short and Strong Double Kettlebell Workout

1. Double Push Press – 11
2. Jump Squats – 11
3. Double Rows – 11
4. Double Swings – 11

AMRAC (as many rounds as challenging) in 11 minutes.

(Why 11? South Dakota has 11 letters and 11 is more fun than 10. )

This double kettlebell workout could easily be adapted for one kettlebell by alternating sides and add or take away a rep to work each side equally.

Have you ever been to Mount Rushmore or the Black Hills? Where is the strangest place you’ve ever did a workout? Do you prefer single or double kettlebell workouts?

Hugs and High Fives,
Jenn

Keep up with my kettlebell workouts, real food recipes, and more in one of three ways! 1. Sign up to have posts emailed to your inbox. 2. Subscribe to the RSS Feed or 3. “like” Girl Heroes on Facebook. Simple dimple!

Journey with our family on the road at Newschool Nomads as we travel fulltime in RV through the United States.

The post Short and Strong Double Kettlebell Workout -South Dakota appeared first on Girl Heroes.

I’ve filmed some kettlebell workouts in some amazing places all the way from California to Maine.

Places like the Florida Keys, near wild horses on Assateague Island and in front of the NYC skyline.

But sometimes it’s the simple unexpected places that stand out.

Places like this park we stumbled upon in Des Moines, Iowa

First of all, I had no idea Des Moines was a cool city!

Second of all, look at these leaves!

Beautiful!

It almost makes me wish for fall.

Almost.

Double Kettlebell Workout – Iowa

Part One

A. Double Kettlebell Clean and Press – 5
B. Double Kettlebell Bent Row – 5
C. Push Ups – 5

Repeat A-C 4x.

Part Two

Tabata Double Kettlebell Swings

Set a timer for 20 seconds of work and 10 seconds of rest. Repeat 8 times for a total of 4 minutes. (Here is a brief intro to Tabata and its benefits.)

I’m really happy with this double kettlebell workout. My form is better than some of my others (If you ever want to improve your form. Film yourself 4o times and you will get better.) and it is a challenge. Plus it’s over really quick. Gotta love tabata kettlebell drills especially double kettlebell tabata drills! Evil laugh….

Getting Personal

Last week I said I was not motivated. Well I’m still feeling down. Not as down as a few weeks ago but still not myself and I don’t really know what’s going on.

Perhaps it was the long winter? Despite all the snowboarding the four of us were in an RV for four and half months while the temperatures dropped below freezing.

Or perhaps it’s the uncertainty of our life? We aren’t sure where we are going to settle down. Truth be told, I don’t like the idea of settling down at all but my oldest who just turned 13 thinks he may want to go to high school. We want to honor that desire so we are thinking about places to settle. I’ve learned I am a gypsy at heart and this nomadic life feels right almost like finding a soulmate. It will be hard to settle when the time comes.

Or perhaps it’s the stress of being a single income family working freelance. Some of Brent’s biggest clients aren’t giving him the work like they did when we lived in Ventura. It can be stressful as I’m sure many of you understand in this down economy and I realize there are many people in tougher situations. He could look for a normal job but we both agree that being able to live the nomadic life is worth the uncertainty that comes with working freelance.

Or perhaps, it’s the sugar. The sugar. In fact, I’m certain that is a big part of it. I’ve struggled with my sugar addiction for the past year and a half and I don’t think it’s a coincidence that while my mood has gone down my sugar consumption has gone up. Sigh.

Well that’s enough. I’m not going to throw myself a pity party. At least not on my blog. After all life really is beautiful and if you don’t have downs then you can’t have ups.

Do you like where you live? Are there any places we should check out as a possible place to settle? What about double kettlebell workouts? Do you love them as much as me?

Hugs and High Fives,
Jenn

Keep up with my kettlebell workouts, real food recipes, and more in one of three ways! 1. Sign up to have posts emailed to your inbox. 2. Subscribe to the RSS Feed or 3. “like” Girl Heroes on Facebook. Simple dimple!

Journey with our family on the road at Newschool Nomads as we travel fulltime in RV through the United States

The post Strength and Endurance Double Kettlebell Workout – Iowa appeared first on Girl Heroes.

I haven’t picked up my kettlebells for weeks. Truth be told, I’m still struggling with motivation in general but watching this kettlebell cardio circuit that we shot in St. Louis Missoris just may change that.

Maybe.

We loved St. Louis and I loved that we unexpectedly found this park the morning we decided to film the kettlebell workout. I had been asking around if there was a good place to get pictures of the arch (it’s hard to get the entire thing in the frame because it’s so tall) and everybody kept saying not really. I considered doing the workout on the busy square  downtown but it was busy. It may not seem like it but I’m really shy and if possible I like to shoot the kettlebell workouts in more low traffic areas if possible. So I looked at the map again and saw Malcolm W. Martin Memorial Park right across the river from the arch. It was perfect with a great view of the St. Louis skyline and it was quiet! Why didn’t anyone know about this place!

The is a kettlebell cardio circuit. It’s perfect for non-strength days or on it’s own whenever you need a quick but effective workout. Love kettlebells!!!!

Kettlbell Cardio Circuit – Missouri

1. Down Ups – 8
2. Kettlebell Reach – 8
3. Jump Squats – 8
4. Two Handed Row – 8
5. Swings – 8

As many rounds as possible in 8 minutes.

I was trying the two handed row with an underhand grip and I’m not crazy about it as it can put a lot of pressure on the wrist through hyperextension. So if you do that just be aware of your wrist position and make sure they aren’t bending backwards too much. A lighter kettlebell will help this.

___

We finally left Breckenridge a few days ago. It was a bittersweet goodbye. We had an amazing time snowboarding (you can see all of our best pictures here) and being part of a community for four months. It’s going to take a few days to adjust to moving again and getting back on track with my workouts. I’ll write more about it next week because my grandparents are visiting us right no. They came out for my oldest son’s 13th birthday and we want to spend as much time with them as possible.

Alright well I hope you are having a great week! Do you ever use kettlebells for cardio circuits or do you prefer using them solely for strength?

Hugs and High Fives,
Jenn

Keep up with my kettlebell workouts, real food recipes, and more in one of three ways! 1. Sign up to have posts emailed to your inbox. 2. Subscribe to the RSS Feed or 3. “like” Girl Heroes on Facebook. Simple dimple!

Journey with our family on the road at Newschool Nomads as we travel fulltime in RV through the United States

The post Kettlebell Cardio Circuit – Missouri appeared first on Girl Heroes.

Sometimes you only have time for a 10 minute kettlebell workout.

Other times you only want to workout for 10 minutes.

My kettlebell workout in Ohio was one of those times. We filmed this workout in the middle of July when it was hot and humid and a 10 minute kettlebell workout was about all I could tolerate.

So when I only have a few minutes I want to make it count and this kettlebell workout does just that.

10 Minute Kettlebell Workout – Ohio

1. Double Press  -1
2. Down Up – 1 right, 1 left)
3. Double Row – 1
4. Push Up – 1

AMRAP (as many rounds as possible) in 10 minutes. 

“As many reps as possible”are not my favorite type of workouts.  They are popular right now but I find them too mentally and physically taxing. I prefer to use them sparingly in my workout schedule for days I only have 10 or so minutes or days I “just want to get it done.”

Do you like AMRAP workouts? What do you do when you only have 10 minutes to workout?

Hugs and High Fives,
Jenn

Keep up with my kettlebell workouts, real food recipes, and more in one of three ways! 1. Sign up to have posts emailed to your inbox. 2. Subscribe to the RSS Feed or 3. “like” Girl Heroes on Facebook. Simple dimple!

Journey with our family on the road at Newschool Nomads as we travel fulltime in RV through the United States!

The post 10 Minute Kettlebell Workout – Ohio appeared first on Girl Heroes.

Last week, Brent and I met an older couple while riding the lift. We came down the mountain and ended up on the same lift with the couple again. Our third run down the man said, “We’ll just ride up with you guys.”

We learned they spent half the year in the Outer Banks where he works in the trades.

We learned they had two kids.

We learned about new runs we should try.

We learned they had started snowboarding together 15 years ago at the age of 50.

Rad!

That, my friends, is why I workout consistently. 

Sure a flat stomach is nice and strong shoulders look great in halter tops.

But the older I get the less those things really matter.

The people who inspire and motivate me the most are the people advancing in age who are hiking trails, snowboarding down mountains, running races, lifting some iron, and living life.

Once I read about a woman who died from getting thrown off a horse…

at 102.

For over 10 years that article of the elderly cowgirl has stuck with me.

God willing, that’s how I want to go. I don’t want to break a hip falling down the stairs.

I want to be thrown off the back of an Arabian (That’s my favorite breed and what I rode when I was younger.) while riding through the mountains.

Not to go all Bible on you but I’ve said before I’m a little Jesus flavored.

2 Timothy 4:7 – “I have fought the good fight, I have finished the race, I have kept the faith.”

I want to age gracefully but not passively.

I want to keep running figuratively and literally.

The only chance I have of being able to be literally finish running or be gloriously thrown off a horse at 102 is to eat real nutrient dense food and maintain my strength.

Eat real food.

and

Lift.

Lift your body. Lift iron. Lift big bags of dog food.

Just lift.

Lift heavy. Lift consistently.

Snowboarding, hiking, running, dancing, tennis, golf, or whatever activities you enjoy…they are all wonderful but they are all second to strength.

Strength is the foundation of every healthy body.

With that here are my workouts of last week. There was fresh powder a few days so my schedule was off. I’m also doing an upper lower body splits  after months and months of full body workouts. I still love (and prefer) full body workouts but I needed a change and my legs need a bit more rest since I’m snowboarding so much.

Monday – Rest
Tuesday – Strength Training – Upper Body Focus
Wednesday – Strength Training – Lower Body Focus
Thursday – Snowboard
Friday – Strength Training – Upper Body Focus
Saturday – Snowboard
Sunday – Snowboard (This was probably my best day so far. There was powder and I hit more black runs that day than any other day!)

I also walked every day. My lowest step day was 4,478 and my highest was 13,914 so I’m still on track for meeting my 3,000,000 step goal for 2013.

So how was your week? Why do you workout? Who motivates you?

Hugs and High Fives,
Jenn

Keep up with my kettlebell workouts, real food recipes, and more in one of three ways! 1. Sign up to have posts emailed to your inbox. 2. Subscribe to the RSS Feed or 3. “like” Girl Heroes on Facebook. Simple dimple!

Journey with our family on the road at Newschool Nomads as we travel fulltime in RV through the United States!

The post Lift Heavy. Lift Consistently. Age Gracefully not Passively appeared first on Girl Heroes.

Melissa is a contract administrator for an oil company in Alberta, Canada. She wakes at 4:30 AM nine days in a row to work eleven hour shifts yet still finds time to workout. She has been married to her soulmate and best friend for a year. She loves to  love to travel, to read, clean healthy cooking, lifting heavy, and recently developed a love for writing her blog, Fit Girls Rock.

Girl Hero Melissa

Have you always exercised or did you discover your love for fitness later in life?

I played team sports in high school, starting running in university but I got more serious with the lifestyle about 2 years ago.

Why do you train?

I train because I love it, because I like to challenge and push myself outside my comfort zone. I like to see what my body can do.

What does a typical week worth of workouts look like for you?

A typical week usually involves an hour (sometimes and hour and a half) training session everyday except Sunday’s (and even then I sometimes do cardio). I have a trainer that I train with a couple times a week and I do the rest on my own. Lately most of my workouts are full body/cross fit type workouts and I am loving it.

What are your favorite exercises and why?

I love deadlifts, pull-ups and squats because doing them makes me feel powerful and like nothing can stop me plus they are great exercises for strength.

What sort of meals do you eat on a typical day?

I am following the Paleo diet, however right now during the week I eliminate carbs other than from veggies and then on Sundays’  I have a carb re-feed day (oatmeal, rice cakes, rice, quinoa, fruit). I also have experimented with Intermittent fasting and have found it to be beneficial for me so I include one fast day per week.

Do you have cravings? How do you deal with them?

Of course I have cravings who doesn’t? There are a number of ways I deal with them; I don’t buy food that can tempt me, I talk myself out of it by telling myself how crappy I will feel after I eat what I want in that moment, I drink lots of water, if I am in a position to; I do something active and there are also times that I just allow myself a treat. This is a lifestyle for me not a diet so therefore I do give into treats now and again just in moderation.

Has working out changed you on the inside in any way?

Yes for sure. It has made me more confident in myself and in my abilities, it has given me a more positive outlook and it has taught me to never give up because I can do anything that I set my mind to.

How do you stay motivated?

There are a few things that I do for motivation: I have a vision board which keeps me focused, I have a great support group who keep me going as well and I think about how good I feel on the inside and outside by eating clean and working out.

What accomplishments are you most proud of?

I am most proud of taking my fitness to the next level in the first place, inspiring and motivating others to do the same and of my 7 pull-ups in a row.

Are you working toward any goals right now?

I am always working towards goals. Some may only be small like adding an extra 10lbs to a lift or an extra pull-up, etc and some may be bigger like a fitness competition. Currently my main goals are aiming to compete again in May, getting 10 pull-ups in a row, completing a mile run in 6 minutes and getting certified as a personal trainer.

If you could go anywhere tomorrow where would it be and why?

There are 2 places. One would be my home in Newfoundland Canada, all my family are there except my husband, of course. The other would be Paris. I have always wanted to go there but have not lived that dream yet.

Thank you Melissa for sharing part of your story with us! I’m motivated to work on my pull ups now!!!

You can connect with Melissa on Facebook, Pinterest, YouTube, and on her blog, Fit Girls Rock!

Hugs and High Fives,
Jenn

Keep up with my kettlebell workouts, real food recipes, and more in one of three ways! 1. Sign up to have posts emailed to your inbox. 2. Subscribe to the RSS Feed or 3. “like” Girl Heroes on Facebook. Simple dimple!

Journey with our family on the road at Newschool Nomads as we travel fulltime in RV through the United States!

The post Girl Hero Melissa appeared first on Girl Heroes.

Another kettlebell workout two weeks in a row?!?!

I might be able to catch up editing all my kettlebell workouts by winter’s end after all.

I did this kettlebell workout in New Hampshire at Sabbaday Falls located in the White Mountains National Forest.

Aside from the fact, I had to carry my kettlebell for the 15 minute walk to the falls from the parking lot (talk about a grip workout), it was a peaceful place for a workout. The boys enjoyed playing in the woods along the stream and took no notice of my workout. In their world, it’s totally normal for mama to pull out her kettlebell and workout anywhere.

Kettlebell Workout – New Hampshire

Part One

A. Clean & Press 1, 2, 3 (each arm)
B. One Arm Row 1, 2, 3 (each arm)
C. Squat 1, 2, 3

Round one: A-C 1 rep.  Round two:  A-C 2 reps. Round three: A-C 3 reps

Part Two

A. OH Walk
B. Swings (any variation)
C. OH Walk
D. Swings (any variation)
E. Farmers Walk
F. Swings (andy variation)
G. Farmers Walk
H. Swings (any variation)
I. Heartbeat Walk

Do A-I at 30/30 – work/rest or skip the rest and use the the walking as your rest.

I have to say I’m working on improving my swing. It’s not terrible but spending hours editing videos of myself swinging shows me where I need to improve for sure. I have a tendency to get lazy with the hip hing and release my lats.  Keeping my neck in a neutral position has been a long time struggle for me. Three years later and I’m still a work in progress! At least I’m not bored!

Have you ever been to New Hampshire? Did you done any kettlebell workouts (or any workouts) this week? Have you ever filmed your workouts to check your form?

Hugs and High Fives,
Jenn

Keep up with my kettlebell workouts, real food recipes, and more in one of three ways! 1. Sign up to have posts emailed to your inbox. 2. Subscribe to the RSS Feed or 3. “like” Girl Heroes on Facebook. Simple dimple!

Journey with our family on the road at Newschool Nomads as we travel fulltime in RV through the United States!

The post Get Your Swing on Kettlebell Workout – New Hampshire appeared first on Girl Heroes.

I admit when I first came across the new MAC Strength ad with a female bodybuilder, I was a bit startled.

Is this real?

Yes it is, unlike, the fake “My butt is big” Nike ad that circulated the internet a few years ago.

Who is this beautiful woman in the ad?

Her name is Jelena Abbou. She is a Serbian-American bodybuilder and fitness model.

Most importantly…

Is the new MAC Strength ad beautiful or another version of an almost impossible ideal for most women? 

First of all I LOVE this picture. I’m a huge fan of muscles on women. It’s strong, beautiful, unique, and in your face.

I love the message that muscles are beautiful. It has always bothered me that men who have six pack abs get labeled ripped and women get labeled “mannish”.  (It wasn’t toooo long  ago that I had a ripped six pack of my own.) It’s another one of those unfair double standards attempting to put female beauty in a box.

However…this is still another ideal. Albeit, a healthier ideal than bone thin, it’s still an ideal that most women aren’t going to be able to achieve without an extremely strict fitness regime and diet.

Jolene Abbou is lean like really LEAN. After all, she is a fitness model and that’s a part of the job.

My point is just as it’s important to remember most women in magazines are photoshopped, it’s important to remember that a body like this is a mixture of genetics, crazy strict discipline, and time. I guarantee she didn’t build this body overnight.

(Of course, “crazy strict” is relative. One person’s strict is another person’s walk in the park.)

Regardless of the questions this ad raises for me, I’m thrilled to see mainstream advertising embracing different side of beauty. It’s a breath of fresh air compared to what we are used to seeing.

From the MAC site–

“Flex your femininity with a colour collection that’s fearless, elegant and strong. Strike a powerful pose, stand out, redefine the notion of beauty – and do it with strength too irresistible to ignore.”

Yes “redefine the notion of beauty” and start by resisting the temptation to compare yourself to anyone and embrace your unique beauty as you are.

How do you feel about the new MAC Strength ad? Do you think it’s beautiful, another ideal, or both?

Hugs and High Fives,
Jenn

Keep up with my kettlebell workouts, real food recipes, and more in one of three ways! 1. Sign up to have posts emailed to your inbox. 2. Subscribe to the RSS Feed or 3. “like” Girl Heroes on Facebook. Simple dimple!

Journey with our family on the road at New School Nomads as we travel fulltime in RV through the United States!

The post The MAC Strength Ad appeared first on Girl Heroes.

As a mom to an 8-year-old daughter, Suzanne has a laser-like focus on setting a good example and being healthy into old age. Her passion for weightlifting began over 15 years ago after teaching herself at home using a Dummies book and a couple of dumbbells. In 2002 she was in a car accident that left her in constant neck pain and fearful of reinjuring it. Slowly she regained more strength and confidence with weights along with discovering how clean eating could dramatically increase her energy and health. Suzanne started her blog Workout Nirvana in 2010, which led her to leave her job as a technical writer and become certified as a personal trainer in August of 2011. She now writes fitness articles and provides both virtual and in-studio personal training. 

Meet Girl Hero Suzanne!

1. Getting strong has clearly had an effect on your body. Has strength training changed you on the “inside” in any way?

I credit weightlifting with changing my life and I love sharing about it in my blog.  Owning your power in the weight room increases your self-confidence outside the weight room. There’s something about allowing yourself to feel physically strong and capable that gives you a “bring it” attitude in life. Lifting weights makes you push your limits and continuously surprise (and please) yourself! And if you train primarily around guys in in a gym you start to own your space and be proud of your strength instead of feeling self-conscious. Weightlifting makes you feel like a badass – something we can all use when life gets us down!

2. What does a typical week of training look like for you? 

I train four to five times a week using a body-part split. Each muscle gets trained once every four to five days. My split has been legs/chest, shoulders/triceps, and back/biceps, but I’m thinking of changing that soon. Abs get trained twice a week.

3. What motivates you?

I love weightlifting so I’m compelled to do it. I love the way it makes me look and feel. I love spending time at the gym. I love planning my workouts (and other people’s). I suppose that’s the typical answer from a personal trainer!

4. What do you like about being a personal trainer?

Trainers have the ability to make a profound impact on people’s lives. We push clients beyond their self-imposed limits while at the same time standing nearby as steadfast support. It’s a meaningful career with aweing responsibility.

 5. What is the most challenging part of being a personal trainer?

When you give someone the tools they need to succeed and they don’t use them, it can be frustrating and sad. You know they’ll get substandard results when they could be getting killer results that would change their life. But if someone won’t follow through and show up 100% for training, there’s only so much we can do.

6. I know you love strength training, how do feel about cardio?

I’m not a cardio freak, haha. It’s not that I hate cardio, it’s just that with my weightlifting schedule I don’t have time for it. Couple that with not needing to lose weight and I’m very unmotivated! However, I know I need it for cardiorespiratory health so I’ve started leaving 20-30 minutes for cardio before weightlifting. In the warm weather I do a lot of power walking but that doesn’t increase endurance quite as well as cardio.

7. What does an average day of food look like for you?

I follow clean eating principles and write about this in my blog frequently. One of my tenets for good health is to eat the same basic foods all the time, making small changes for variety. This allows me to control my diet (and calories) quite well. I eat a big breakfast (such as Greek yogurt with toppings and oatmeal), snacks, and lunch and dinner. All meals (including snacks) include lean protein and complex carbs for energy and satiety.

8. Do you get cravings? If so how do you respond to them?

I’m proud to say I don’t crave food of any kind! I quit sugar and sweets a few years ago when I adopted the clean eating lifestyle. I believe that “cheating” encourages cravings and I follow the 90/10 rule so no cheating is necessary. Ninety percent of the time I eat clean and the other 10 percent I let it go for whatever comes up – holidays, special occasions, an occasional dinner out. I feel that keeping junk out of the house and minimizing dining out makes it much easier to maintain a healthy weight.

9. Any advice for new lifters? 

Practice with light weight first. Condition your body to get used to weightlifting then slowly progress. Study and focus on form, first and foremost. When you’re confident your form is good then start increasing the weight – and never stop increasing it. Weightlifting works best when there’s progressive overload; that is, continuously adding more resistance to stay ahead of your body’s adaptations.

10. And just for fun…if you could have any superpower what would it be and why?

Ha! I’d have the ability to make anyone laugh at any time. I don’t take myself very seriously and I love seeing people smile and lighten their load. I have what I like to think of as a highly honed sense of humor but sometimes it’s rather dry and hard to “get.” My superpower would make me funny anyway.

Thank you so much Suzanne for sharing your knowledge and life with us. I know I’m motivated to lift some iron! You are beautiful inside and out !!!!

Connect with Suzanne on Facebook, Twitter, and her blog, Workout Nirvana.

Hugs and High Fives,
Jenn

Keep up with my kettlebell workouts, real food recipes, and more in one of three ways! 1. Sign up to have posts emailed to your inbox. 2. Subscribe to the RSS Feed or 3. “like” Girl Heroes on Facebook. Simple dimple!

Journey with our family on the road at New School Nomads as we travel fulltime in RV through the United States!

The post Girl Hero Suzanne appeared first on Girl Heroes.