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How to Help Your Postpartum Clients Heal Diastasis Recti

During pregnancy, as the baby is developing and the belly grows, what many pregnant women don’t realize is that, to accommodate that growth, changes are occurring not only in the uterus and skin, but all also in the abdominal muscles. Toward the later stages of pregnancy, continued expansion of the uterus is possible thanks to […]

Myths Wrecking Your Squat Technique

Squatting is both an exercise and a basic human movement. Whether you like squats or not, you probably do it multiple times every day. Odds are nobody has told you that your knees can’t go past your toes as you sit down on the toilet, but try that in the gym in front of certain […]

Let’s Talk About Black Female Representation in Fitness

I have been in the fitness profession for approximately more than six years as a Pilates instructor extraordinaire who also cross trains across a lot of different modalities. I am a Black woman with two adult children who are both athletes. Over the past several years, the reach and influence of social media have grown […]

Aug, 12 GGS GGS Spotlight

GGS Spotlight: Concita Thomas

Name: Concita Thomas Age: 40 Location: Dallas, TX What does being a Girl Gone Strong mean to you? Being a Girl Gone Strong means that I take ownership of my life and results — both the good and the bad. I acknowledge that my actions influence my outcomes. If I don’t like the outcomes that I […]

Aug, 10 Jen Comas Mindset

Do You Need to Ditch the Diet Mindset?

“I feel like I should try to lose five pounds.” I was sitting at a swanky sushi bar in Vegas with a new friend who we’ll call Alison. She knew what I did for a living, so the topic of fitness came up, as it often does. While I didn’t know Alison very well, I […]

Regressing and Progressing 4 Basic Movements

It often seems like everyone is looking for the quick fix or the magic pill for instant results. As coaches, it’s our duty to educate our clients and steer them away from this kind of instant-gratification mentality, focusing instead on the importance of safe and effective movements that will help them reach their goals. There’s […]

3 Quick and Effective Outdoor Bodyweight Workouts

I genuinely enjoy to going to the gym and lifting some heavy weights and look forward to it most days. However, once in a while I wake up to a beautiful, sunny day, and I just want to be outside. The thought of staying indoors when it’s so gorgeous out there just isn’t appealing. I […]

How to Train Clients with Symphysis Pubis Dysfunction

Pregnancy is a time of tremendous change and growth, both for baby and mom. A woman’s body undergoes many structural adaptations to accommodate the growing baby and prepare for birth, and she may develop any of several painful conditions as a consequence of some of those changes. Symphysis pubis dysfunction (SPD) is one such condition […]

How One Woman Went from Counting Blueberries on the Plate, to Counting Plates on the Barbell

The bar is loaded and the announcer calls her name. “Katelyn Lipa, you have one minute to complete the lift.” The clock starts as she walks to the platform; she chalks her hands and approaches the bar. Left hand grips the bar first, and then she squats down, she places her right hand and adjusts […]

3 Moves to Super-Charge Your Glute Training

The glutes are the largest, and arguably, the most influential muscle group in the human body. This powerhouse, which I often refer to as the “master muscle group,” plays an integral role in providing the strength and stability needed to thrive in the gym, in sports, and in daily life. The glutes also play a […]

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