Train Like a Girl

This year has been a difficult one. I lost my dad Jan 18th. It still doesn’t seem real but here we are. Happy Father’s day to all dads, like a dad, moms that take over dad’s roles and dads that have chosen to be apart of kiddos lives. You play such a vital role in our next generation. Life is better when you are in it!

I often get asked is there really a need for female-specific training? The simple answer, YES! There is an inherent sex difference between men and women noticeable from birth. In the training world, those differences often get brushed off, and studies prove that. Women will learn to navigate through training during their periods, perimenopause, post-menopause, and for some even pregnancy. We have unique conditions such as PCOS, which causes insulin resistance; we are more ...likely to be diagnosed with thyroid disorders and suffer from heart disease more than men. We are equal to our male counterparts, just different. And that is something that needs to be addressed in training. Here are just two of the many times this difference becomes increasingly essential to note. Puberty; girls' bones widen then get dense, leading them to be at a higher risk of injury than boys. Girls also tend to gain more body fat than boys due to hormonal changes during this time. These natural changes make the risk of eating disorders higher as unnecessary conversations about their bodies change. Perimenopause; Exercise becomes vital because it helps make up for the responses estrogen and progesterone use to simulate. Our body during this time doesn’t have the anabolic simulation from Estrogen, so we need * Heavy lifting (5x5 sets) * High-intensity work (during the right period phase) * Enough protein to preserve/build lean muscle. We lose power at the decrease of testosterone, estrogen, and progesterone. This is why power training becomes so incredibly valuable for women after 40. Understanding your unique phase of life then adapting your training towards it is an amazing gift to yourself! I highly recommend it!

I am not free while any woman is unfree, even when her shackles are very different than my own - Audre Lorde Acknowledging and recognizing this day of freedom.

The last two months have been incredibly challenging in our home. My husband was diagnosed with cancer and has undergone a series of surgeries and hospitalization at Stanford. There have been a large number of unforeseen complications. One of the surgeries has left him unable to speak, further complicating care since I must do all communication. This has been a massive adjustment for my kids as well, and my top priority will always be them. Needless to say, TLAG has take...n the back burner! I have a backlog of emails, voicemails, and DM’s! If you have sent a message, I promise to get back to you before the weekend! Thank you all for your support and understanding! Here’s to hopefully a better end to the year!

Just two weeks ago, we started our stronger summer program, and these girls are on ! Nothing brings more joy to us coaches than watching you proudly display your strength! Remember, PR’s come in all forms! You all are leveling up! It’s time to try something you’ve never done before! See what you are capable of! ... Whether it's your first push-up, the heaviest KB you’ve swung, or keeping up with the timer, we want to know about it! Like @maddyj413 I saw you leveling up on your KB swing tonight!

Three years ago today, I made my dream public! I started subleasing space and began Train Like a Girl; 3 months later, we had our own space; two years later, we expanded again! All these years later, this message below is still my heart What if there was a place we could come as we are and move our body in sheer celebration for all that they are instead of for all we are told they aren’t? ... As a personal trainer, I dreamed of a space where people could go, and there was no talk of fad diets, wraps, shakes, skinny teas, and detoxing. I dreamed of a place where positive body movement looked like everything from dance parties to meditation. I dreamed of a place where high-fives and hugs are given out instead meal plans and strict guidelines. I dreamed of a place we were celebrated for being enough just as we are. I dreamed of a place that had more to offer than weight loss or get-toned quick packets. A place that didn’t even exist. I dreamed of a place where we celebrate all we have instead of focusing on what we are told to lose. I stopped dreaming and MADE IT HAPPEN!! Opening soon, Train Like A Girl Body Positive Studio. While a permanent home for Train Like A Girl is not secured yet, I will be subleasing a facility to begin training Monday, June 18th.

Tonight was mother/daughter night with the Inspire Project. My heart is so full!! It was wonderful to see them laughing and sweating together! Thank you for entrusting us with your daughters each week!

Motivated by Members Meet Jody Rush, she has the most welcoming heart. Tell us about your life in 4 sentences. I am a Mother to Four Beautiful Children(2 Boys & 2 Girls 19,16,7,5). I have been with my husband since Jr. High and married for 11 years. I am a Food Director for Cutler-Orosi School District. My kids give me the drive everyday to keep going.... Describe yourself in 4 words Independent Hardworker Loyal Driven Outside of your family, what is something you are ridiculously proud of about yourself or love about YOU? I have helped complete 2 different families by being a Gestational Surrogate. I delivered Twin Boys and Boy/Girl Twins. What’s exercise makes you feel ? Squats What exercise do you makes you ? Burpies What keeps you coming to TLAG? The women and the trainers are Amazing. I love the fact that there are all different body types and nobody is judgemental. I feel very comfortable. Thank you for trusting us and sharing your life with us

Tonight was !!! in our Inspire Project class! TLAG Member Ashley (@ashley.mashley88 ) came & taught the girls how to protect themselves in their first self-defense course! While we had fun chocking each other We also absorbed the harsh truth that 1 in 4 women/girls will be a victim of violence. ... Until we have tougher punishments and laws, tonight’s class is priceless! Thank you Ashley for coming! Thank you @trifecta_mma_visalia for teaching her these valuable skills and THANK YOU @grrrl_clothing for the positive message you spread!

Pushing through...We love reminding you of your strength, power and resilience. Keep showing up strong friends! Come as you are, leave a little bit better.

Let’s talk PERIODS! While women and girls are just as capable as men to get incredibly strong, the reality is our bodies are different so that process to building strength will be different. We have our own set of unique challenges we work through while building strength. Like, HELLO, periods! That alone is challenging, even if they are regular. TRAINERS: An open line of communication is important to ensure she feels comfortable sharing these details with you. Female c...lients should never feel like sharing details about her period is TMI. Top 3 things to consider while training a female client during her menstruating years. Communication: As a trainer (male or female) it is our responsibility to open that line of communication. If you are training women, if she is investing money into your service, you best believe it’s your responsibility to talk about the challenges she faces, openly! Its important to get REAL comfortable talking about periods and keeping female products stocked in your restrooms. (YES, we forget them at home, in our car or run out. YES, we don’t always (if ever) know when we are going to start bleeding) The perfect time to start is at her new client assessment. Including a few questions about her period on your assessment questionnaire is helpful. It can also be as simple as saying I want to ensure you always feel comfortable sharing how you’re feeling, if your on your period and your current energy level. Flow rate: Women’s periods can range from light, medium, light days over the course of 5-7 days. Others can experience extremely heavy flow days making it incredibly uncomfortable to exercise or perform certain exercises without fear of leaking through their tampon, pad or menstrual cup. Premenstrual/Menstrual symptoms: Cramps, bloating, headaches, energy decreased, mood changes, tender breast, bowel changes, low back pain, & muscle stiffness..are just some of the limitations women experience before/during their period. These are not excuses. All are valid reasons to adjust their training plan to suit their current symptoms. Even if you personally do not experience these symptoms it does not mean that is true for your client. With 65% of clients seeking training being female it is your responsibility to educate yourself, openly discuss and make their periods anything but taboo. We owe that to our women and girls.

Coaching you is our JAM! We surround ourselves with women who not only want to work hard but want to learn and in turn we get to share our passion for coaching. We LOVE educating our clients about their body and movements. We want to make you sweat , but first we want to make you smarter ! When you know the reason why you are performing an exercise, the muscles you’re trying to recruit and how that transfers into every day life, you will not only gain intelligence and a...wareness of your body but you will gain bulletproof strength. Its not always fun or sexy to stop, slow it down or take the regression but if true, life-long strength is what you are looking for, its a game changer. Building a stronger foundation, together!

Its a terrible thing in life to wait until you’re ready. To let fear get the best of you. There’s almost no such thing as completely ready... Generally speaking, now is as good time as any and we’ll coach you every step of the way. Come as you are, leave stronger.

We surround ourselves with those who empower us. Those who support us. Those who believe in us. But, at the end of the day, its you versus the voice in your head. Find those willing to stand next to you. Those who are willing to support you without enabling you or acting as a crutch for lifestyles that no longer service you. Because those people, the ones willing to push you, they integral to your growth. Growth being that you are able to be your own pilar of strength.... Your own motivation. Your own compass. No one can do the work for you. We can, however, do the work right along side of you.

You can’t namaste the bear away We are all about love, peace and tranquility. But that’s not always going to help you weather the storm. Sometimes you have to dig deep. Life will throw different situations at you that will demand something very, very different. ... Its always been in you to fight hard. Maybe you have just forgotten how capable you are? Maybe you’re just beginning to find it? Maybe you’ve been with us all along and you know how to tackle that beast. Regardless, if balance is truly what you are seeking, be prepared to get uncomfortable at times. Welcome to the 300 pound club, ladies! You kicked ass today!

Congratulations to Coach Jenn Kudo for completing her Girls Gone Strong Pre/Postnatal Certification. The female body is so bad ass and we are proud to be hyper focused on helping women get stronger in a safe and effective way. ... The dedication our team has to learning and growing is driven by our passion to educate women on their body’s, empower them in strength and lead them to feeling confident. This is just another step in a life long journey in continuing education!

Hey girls! Has anyone told you that it is OK to..Be your own role model. Be your own best friend. Be your own cheerleader. Be your own INSPIRATION! You’ve overcome a lot, sis! Be proud of yourself!

The shirt Never given. Never bought. Always earned. It will be earned in different ways. Sometimes the opportunity to earn it will present itself. Sometimes you create the opportunity for yourself. ... In all cases, earning the shirt represents that you rose to the occasion that demanded something difficult of you, and that you can be trusted to do so when it is required of you outside of here too. We will be sharing the stories and women behind The Earned shirts but know this. Its earned only when they truly embody what it means to Mind Your Own Body and not a moment sooner. How will you earn your exclusive Mind Your Own Body shirt?

Celebrating our 2 year anniversary with @fyesportsofficial . If you’ve been wanting to check us out now is the time! Come get sweaty with us! We’ll have raffle prizes, snacks and fitness gear! Two session times to choose from 5am or 6am. Both are no charge to first timers!

I heard it said, saw it posted, and watched the reactions. You’re too old, you don’t know enough, you’re too fat, you don’t have enough support, no one will buy into your idea... Yet, here we are!! Two years STRONG! ... Don’t be afraid to chase your daydream ladies and gents Here’s to many more healthy years kicking ass! 2 year gymiversary!

We take our rest days serious! Taking time to recharge, be present and peace out for a bit! We wish you a safe weekend! We will be back Tuesday ready to make you sweat!

If you want to be a strong, confident woman, surround yourself with them. Watch them. Listen to them. Ask questions. Take notes. We all have something to learn and something to teach. We are thankful to offer a space to share and absorb. We welcome you to grow with us.

Why waste your life being at war with your body?

It becomes your happy hour