The Strong Woman

Encouraging Women in their pursuit to get STRONG spiritually & physically through fitness, nutrition & supplementation so we can impact our world and leave a legacy!



  1. 10 Healthy Habits of Healthy People!
    20 Jul, 2016
    10 Healthy Habits of Healthy People!
    If I told you that if you incorporate 10 Habits into your life, that your life would be healthier, you would probably live longer, and that you'd have more life in your years, would you listen? Would you incorporate them? They aren't that hard to do. Here are the 10 Healthy Habits: EXERCISE!!! You must exercise 4-6 days/week. I believe you should get in 10,000 step every day, and add weight training in at least 3 of those days, and make sure at least 2 days you're pushing your heart rate
  2. Tips to succeeding with food
    15 Jul, 2016
    Tips to succeeding with food
    Diets don't work, good habits do!!   1.  Know how many calories you should be eating!!  NEVER eat below your BMR.  Google BMR calculator to figure out what your BMR is, and then never eat below that number.  In fact, to find out how many calories you are currently eating to maintain your current weight, use the following formulas: If you're sedentary (little to no exercise):  BMR X 1.2 = If you're lightly active (light exercise 1-3 x/week):  BMR X 1.375 = If you're moderately active (3-5
  3. Do you plan your food each week?
    12 Jul, 2016
    Do you plan your food each week?
    How do you plan your food each week? You gotta have a plan. Dinner doesn't have to be hard. You just need a plan! What I do every week, and what I'd encourage you to do is: Sit down and write out the next 7 days and what we are going to eat for dinners. Look up (EASY) recipes, write the name down, what cook book it came from, and what page number it's on!  Put this list on your refrigerator so you can look at it during the week because you're gonna forget what you planned! Then, write out
  4. How to lose the muffin top
    15 Jun, 2016
    How to lose the muffin top
    Sorry to break it to ya, but you can't crunch or even plank your way to a six-pac!!  No, you have to eat super, super clean to get there!!  Guess what?  We all have abs under "there", we just have to get rid of the "there" to see them.  Haha! Now, cardio will help burn fat, yes!  But considering what stores fat may be the best approach to getting rid of it!   So how do we store fat? We store fat best when we increase our insulin levels.  Insulin pushes fat into storage mode fast to balance
  5. Getting On A Soap Box
    15 May, 2016
    Getting On A Soap Box
    Today I want to talk about what our ultimate goals are.  This email may be for those of you who are within 5-10 pounds of your goal weight, but I'd like everyone to read the email all the way through and I'd also love your feedback!!    Please choose from the following what goal you are striving to achieve the most: To be at a healthy weight I can maintain with exercising 4-6 days/week and eating clean the majority of the time.  To be happy with what body that brings to me. To be skinny at the
  6. My next 7 day eating plan
    15 Apr, 2016
    My next 7 day eating plan
    Turn "I WISH" into "I WILL"   Are you thinking, "Easier said than done..."?   Well, I say, "Not really!"   Sometimes we find ourselves in a rut of bad habits.  Poor eating habits can keep us from reaching our goals.  And poor eating habits are sometimes hard to turn around because we don't feel good (from eating poorly), so thinking clearly to make a turnaround is hard.   So take ACTION!   Get a piece of paper and and write out how you know you should eat for the next 7 days.  Now make a
  7. Is Your Home Helping You Lose Weight or Gain Weight?
    24 Mar, 2016
    Is Your Home Helping You Lose Weight or Gain Weight?
    If you want to make your kitchen slim by design, complete this starter scorecard and see whether your kitchen is helping you or hurting you. While there is 100-point version in his book, "Slim by Design: Mindless Eating Solutions for Everyday Life" (by Brian Wansink, PhD), this 10-point checklist will give you an initial peek at whether your home is helping you to gain weight or to lose it. Each check counts as 1 point. If you score more than 7, congratulations! If you get less than 7, try to
  8. What Would Batman Eat?
    22 Mar, 2016
    What Would Batman Eat?
    So here's a little trick to help you make healthier choices: Ask yourself, "What would Batman eat?" Sound crazy, right? But could you see how this may help a kid make a healthier choice? Instead of asking as kid what they want to eat, apples or french fries, ask them what they think Batman would eat.  Doing this for yourself will also help you make similar choices. Before choosing between the salad and the cheesy bacon fries, if you ask yourself something like, "What would my cool friend Amy
  9. How to lose 1 pound this weeek!
    15 Jan, 2016
    How to lose 1 pound this weeek!
    How to lose 1 pound this week:      1 pound = 3500 calories.  You need to burn 500 calories/day for 5 days.  That will equal 2500 calories. Make it to boot camp all 5 days and that's easily DONE!   Then you need to cut back from your average food consumption by 200 calories/day.  That will make up the other 1000 calories.   Some places you could cut 200 calories/day: So that's just cutting out the extra portion you may be eating a dinner Make healthier lunch and dinner choices.  If you're



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