GGS Spotlight: Brooke Muldoon

By GGS
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BrookeMuldoon1-450x340Name:   Brooke Muldoon
Age: 30
Location: Charlotte, NC

What does being a Girl Gone Strong mean to you?
To me it means having strength in body, mind and spirit. It means working hard to keep my body strong and fit, not being afraid to speak my mind, and having the strength to admit when I need to grow.

How long have you been training?
I’ve been an athlete involved in running and team sports since I was a kid. I remember doing my first 5Ks as a little girl with my mom.

I didn’t start lifting weights until I was 25 and saw the immediate change in my body—and I haven’t looked back!

How did you get introduced to strength training?
My boyfriend at the time (now husband) was a personal trainer at a private gym. I was training for the New York Marathon at the time, and he convinced me to try lifting as a part of my training to feel stronger and improve my running. He was right.

What does a sample workout look like for you?
I like to do anything where I can have fun and sweat at the same time. From full body lifting sequences to hot yoga, and spinning classes to long runs; I love it all. Here’s a typical lifting routine:

5-minute jump rope/cardio warm-up

3 sets:

  • Reverse weighted lunges
  • Wide push-ups (5 seconds down)
  • Ball rollouts
  • 1 minute jump rope*

3 sets:

  • Squats
  • Straight arm pull-down
  • Straight leg glute bridge
  • 1 minute jump rope*

3 sets:

  • Balance squats
  • Incline bench press
  • V-ups
  • 1 minute jump rope*

3 sets:

  • Tuck jumps
  • Frog jump pack
  • Mountain climbers

BrookeMuldoon2-450x340Cool Down & Stretch!

Favorite Lift:
Squats!

Most memorable PR:
Being able to do three sets of three negative pull ups! (when you lower yourself slowly after jumping up). That was pretty exciting for me!

Top 5 songs on your training playlist:

  1. Drake, Started from the Bottom
  2. Damian Marley, Beautiful
  3. Milkman, Hustler
  4. Ariana Grande, Problem
  5. Charli XCX, You – Ha ha ha

Top 3 things you must have with you at the gym/in your gym bag:

  • Reusable water bottle
  • Snacks
  • Extra soft hairbands

BrookeMuldoon4-450x340Do you prefer to train alone or with a training partner? Why?
Depends on the training. I prefer to lift alone because I can maintain a higher level of focus by getting lost in my headphones. I prefer to run with a partner who pushes me, always!

Most hilarious pick-up line you’ve heard at the gym:
“I haven’t seen you in a while, where have you been? Don’t worry, you still look good though!” OR, “Mind if we watch you squat again? Your form is spot-on.”

Most embarrassing gym moment:
Falling off the treadmill and almost getting road rash. It haunts me.

Favorite meal:
Fish tacos with homemade salsa and guacamole.

Favorite way to treat yourself:
I love sweet treats and have a major sweet tooth, so I try to indulge in healthier ways. I love cool chocolate almond milk after a workout, or a making a coconut milk latte with a drizzle of honey on top.

BrookeMuldoon3-350x375Favorite quote:
"Risk more than others think is safe. Dream more than others think is practical." - Howard Schultz

Favorite book:
Traction by Gino Wickman. Hands down the most thorough and applicable business book I've ever read. After reading it, I felt I had a step-by-step guide to building a successful culture/company.

What inspires and motivates you?
People who are working to making the world a better place, travel, entrepreneurs, my husband Sean, working out is a must, meditation, good conversations with great friends.

What does a typical day look like for you?

6:30 am – Wake up and make coffee. My only “addiction” besides physical activity!

7-8 am – Make my priority list if I haven't already which really keeps me motivated and feeling accomplished, then answer emails. I’m a huge believer in list making so the never ending "list" of to-dos doesn't own my day!

8-9 am – Work out. Usually one of the following: lift, run, or hit a hot yoga or spin class. On the weekends I like to go on a long bike ride.

9-10 am – Shower and get ready for the day.

10-12 pm – Either work on a bigger strategic project done, head to the kitchen to check on all production related things for brüks bars, or follow up with longer emails.

12-3 pm – If Tuesday/Wednesday I block this time for meetings, otherwise it's mostly customer outreach, a walk around the block to break up the day, lunch and more creative or fun projects.

3-6 pm – If I haven't already headed to the kitchen I'll do that, run errands, order supplies, look at reports or do some bookkeeping catch up.

6-9 pm – I'll grab dinner with a friend, watch a game (or Netflix) with Sean, make dinner, prep for the next day, or be working at a demo/event, or in our weekly strategy session.

9-10:30 pm – Read, watch a show and pass out early.

What’s the coolest “side effect” you’ve noticed from lifting heavy?
I love the side effect of looking as strong as I feel. Once I started lifting I started to see definition in my shoulders, arms and thighs that I always wanted, but could never get from doing just cardio and endurance sports. And I love that tight, strong feeling a day or two after a tough workout.

BrookeMuldoon5-450x340Next training goal:
I’d like to do either another sprint triathlon or half marathon, aiming for a time PR. I’ve done two sprint triathlons, two marathons, and a few half marathons, but realized that the shorter races are my favorite. I’m also working on holding a plank for more than 10 minutes. I’m at four minutes now and trying to catch up with my mother-in-law. She is amazing!

What are you most grateful for in your life?
I am so grateful for my wonderful family and friends and my incredible better half, Sean, having good health, and getting the chance to do what I truly love. Every. Single. Day. I’m incredibly lucky and count my lucky stars daily for the beautiful life I have.

What life accomplishment are you most proud of thus far?
In just three short years, starting a business from scratch and growing it to the level we are now. We're not big, but from where we started to where we are today is my proudest accomplishment that I share with my husband and co-founder and our team. We started baking our real food snacks while Sean was in graduate school and today we are in 100+ retailers including Whole Foods, and were nominated for EY's Entrepreneur of the Year last year. It's an extraordinary amount of work, as any small business owner would attest to, but those moments when I'm able to pause... it feels like awe, watching our dreams come true.

Three words that best describe you:
Passionate. Driven. Strong.

How has lifting weights changed your life?
Lifting has helped me build strong, lean muscle and changed my perspective about the importance of cross training for endurance sports.

Lifting has given me a confidence in my body, something I used to struggle with so much more in the past.

And, as opposed to what I worried about before starting to lift (that it would make me feel thicker and weigh me down), it has done the exact opposite.

BrookeMuldoon6-450x340What do you want to say to other women who might be nervous to start lifting heavy?
Don’t be! Make sure if you’re just starting out you find a trainer or friend who really knows what they’re doing. Proper form is critical, and learning how to lift correctly from the start will give you the confidence to continue doing it on your own in the future. It’s hard, really hard at first. But I promise if you stick to it, you won’t regret the both the physical and mental results!

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Your coach is available 5 days a week to answer questions and help you navigate situations — like eating while you’re on vacation, exercise substitutions so you don’t aggravate your knee pain, or planning a workout with limited equipment options — so you always have support when you need it. And together, you'll find the best path toward long-term results in a way that works for you.

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  • Improve your nutrition without giving up the foods you love
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About the author:  GGS

GGS is an organization dedicated to empowering women. We do this by creating world-leading resources, and educational materials that help women, and health & fitness professionals who work with women, take their skills and knowledge to the next level.

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