“Strong is the New Strong”

This is the motto of our women’s weightlifting club, Iron Hill. I love it. Unapologetically proud. These women are awesome.

As a dude, I admittedly felt weird writing this article. So, I decided to throw it to the Iron Hill ladies to share the benefits they’ve seen from progressive strength training.

But, before we do – let’s address the elephant in the room: “Won’t lifting weights make me bulky?” We’ve debunked this myth in a recent episode of The Hill Radio and declared it one of 2016’s “Conversations we’re no longer having.” But, there’s still Flat Earth theorists. So, there’s that. But, science aside, why the hell should that define you? As one member said: “I’d rather feel strong than anything.” As we dig into the list you’ll see a common theme. Let’s get the nerdy ones out of the way first…

1. Increased Bone Density

One of nature’s cruel jokes is that, as we age, women suffer from an increased risk of osteoporosis. This greatly limits one’s ability to live independently for as long as desired. Great news! Progressive strength training increases bone density dramatically. Don’t fall in the trap of “too old to train.” The importance of strength training going into middle age cannot be overstated.

2. Decreased Insulin Resistance

This one is from one of our resident weightlifting physicians. In short, insulin is a hormone that regulates how your body metabolizes glucose (sugar) and fat. Insulin resistance results in higher blood sugar and, potentially, can lead to Type II diabetes. Guess what?! Strength training assists with insulin resistance.

3. Be Adventurous

Want to know one of the benefits of being Grown Ass Woman Strong (GAWS)? Doing whatever the hell you want. Rock-climbing, backpacking, hiking, kayaking – you name it. Learning to safely and efficiently move an external load through space opens up an entire world of adventures waiting for you.

4. Camaraderie and Friendship

Women who are GAWS are cool. They’re supportive, respectful of your journey, and there to celebrate when you hit a PR. As you struggle with the barbell, GAWS have your back.

5. New Wardrobe

GAWS love needing new jeans. You know the feeling – when that squat game is on point. But, let’s get real – being GAWS allows you to show off those new muscles, tone, definition, and – most importantly – that transfer of strength from the squat rack to everyday walkin’ around swagger.

6. Self-Confidence

Feelings of strength are the best. How do you feel squeezing out another mile on the treadmill? Proud? Jacked? Probably not. Hitting a PR with your lifting squad is one of the best feelings ever had in the gym. Imagine feeling proud of what your body can DO more than what it looks like?

7. Stress Management

This one is huge. Strength training has a dramatic impact on your cortisol (stress hormone) levels throughout the day. By doing strength training, you’re teaching your body to have a positive, adaptive response to stress – and your squad is there to build you up after your lifting sesh.

If you’re interested in joining the strong women of Iron Hill for their next lifting cycle, Coach Mindy would love to have you. All levels are welcome and will be coached, supported, and high-fived daily.

Next evening sessions of Iron Hill start April 4th. 

I’d like to start out by congratulating the first graduating class of NutritionNOW.

Well done, all. We’re extremely proud of you!

We began to conceptualize this nutrition program a little over a year ago.

As a coach, this was probably the most difficult undertaking I’ve experienced to date. Compared to behavior around nutrition, developing athletes physically is much easier. If you stick to a program, we can usually get you stronger, develop higher work capacity, and increase your endurance in 8-12 week increments. Nutrition is another beast.

My early thoughts on nutrition were to address it on an individual level. Then, I thought we could outsource it by using one of the online “challenges” out there. But, we kept coming up against this pesky roadblock: the research.  I needed someone smarter than I (not hard to find), so I brought Sabrena into the mix to put some tangibles around the program.

We chatted about a 30 day diet “challenge.” Again, the research kept showing us that elimination challenges actually have adverse effects on long-term body composition. Being trusted stewards of health information, we couldn’t fly in the face of science and feel OK about it.

Enter: NutritionNOW

Here’s the thing about body composition change – it’s hard. REALLY hard.

When I speak to groups about wellness, I use my “Flossing Analogy.” Let’s break down flossing (your teeth): 1. We all know we need to do it. 2. The science is widely accepted. 3. It costs us somewhere around $2 a month. 4. It takes 60 seconds a day. 5. We rarely do it. I’m guilty. It’s much easier to rush out the door or jump into bed without flossing.

Use flossing to frame your health journey. Adopting a research-supported diet requires months – years – of habit change. It takes planning, meal prep, grocery shopping, cooking, and saying “just a little” to quite a few pleasurable things. It requires social supports. It requires very delayed gratification. I mean VERY.

Research supported dietary habits are NOT sexy.

It takes time, diligence, and consistency. So why are all the fad diets and challenges so popular? Because they ARE sexy! Trust me – it’s really hard to sell sustained lifestyle change. It’s not fun and certainly not profitable. 30-day challenges, belly wraps, and supplements are much easier to sell because it allows us to ignore the reality that body composition change can take years of consistent effort to achieve.

Armed for life.

Where we are most proud of the first class of NutritionNOW participants is that you know – definitively – what the science says. You have all the tools you will ever need for the rest of your life. No more distractions. No more quick-fixes. No more shame or guilt for having “bad foods.”

This is the heart of what NutritionNOW – and The Hill – is all about. An ecosystem where the most reliable information in a noisy world of “experts”- pulling you toward their products or systems – can be aggregated and understood in a responsible manner. A place where we don’t shy away from the research – no matter how un-sexy it can be.

Graduates – well done. To coach Sabrena and Brianna – thank you for being available at the drop of a hat in a supportive and engaging way. You truly went above and beyond. We all thank you for showing us that a lifestyle of healthful eating can be enjoyable and guilt-free.

We’re always here for you. And you can be there for each other. Dialing in your nutrition can feel like a tremendous undertaking. Go forward knowing that you’re armed with all the information and supports to be successful. And, thank you for trusting us on this journey.

Foam rollers and lacrosse balls are both wonderful mobility tools.
Check out this video and learn how to use these tools correctly!

Coach Kyle teaches us how to properly do the Pigeon Pose.

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The Today Show declared this week the Fitness Cliff.

Regular gym rats know it as the week they get all their equipment back. Those of us in the results-focused side of the industry see it as a huge scam.

If you’ve followed any of our content on the Podcast, you’ve heard us chat a lot about motivation and willpower this year. Mainly, that they’re made up constructs. There’s no such thing as willpower & motivation – only habit & action.

I don’t fault anyone for falling off the fitness cliff. Actually, the entire industry is designed to take as much money as possible from you while you’re on the plateau. Yes – of course – there are gyms and trainers out there who actually care about your results (crazy, I know). But, unfortunately, these voices are silenced by TV shows, infomercials, dirt cheap long-term contracts, quick-fixes, and billboards plastered with fitness models (weird none of these big box gyms never use their own members as a spotlight…).

It’s nasty out there. Be an informed consumer and expect more out of those you’re trusting with your health dollars.

TheHillKC | Finding Motivation from TheHillKC on Vimeo.

And, yes, I’m putting my money where my mouth is. Here’s a free program you can do at your gym or in your home. No sales, no gimmicks, no contracts, no supplements, nothing. Just a resource for you to begin to see some small victories to avoid the Motivation Cliff.

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Talk to enough people about CrossFit and you get one of three responses:

1. Best thing that’s ever happened to my fitness.

2. What’s that?

3. PEOPLE’S HEADS ARE FALLING OFFFFF!!!

The truth probably lies somewhere in the blurry gray areas between. But that’s kind of like life, isn’t it? Life is full of nuance; unable to fit on a bumper sticker or status update. It’s easy to forget that we’re responsible for shading in the gray to whatever degree our heart desires.

Did someone steal the a viral idea you’ve been working on all year and claim it as their own? Yeah, that sucks. You can choose to see it as stealing or be proud that you’re solving people’s problems and you’ll get ’em the next time.

What about social media? Sure, it can be a petri dish of a-holes, butt hurtedness, and ignorance. It can also be a platform to share in all the best moments of your friends’ lives near and far. You have the choice to be offended or angry.

How about your fitness? Do you despise someone in class? Do you think that Zeus himself reached down and granted someone a chiseled body and unprecedented work capacity? You have the choice to high-five that person or continue to spin some fictitious web about how they arrived at where they are; ignoring other struggles that may be going on inside them.

Whatever you’re looking for, you will surely find it.

Wellness, career, relationships, friendships, dating, and – yes – even burpees. CrossFit can be a cult of fanatics frenetically checking in on Facebook with pictures of torn hands in a sweaty heap on the ground. Or, it can be a tight-knit group of supportive, professional, charitable adults who are ecstatic to no longer be shamed and diminished by the traditional fitness paradigm. Both are true. Just depends on what you’re looking for, I guess.

Ever wondered how to approach a workout?

Coach Josh, our resident physics expert, shares how to get the most out of each workout.