Smart Girls LiftLift. Love. Live Stronger.

  • Overtraining

    The Ins and Outs of Overtraining

    Last week’s workouts, aside from a good deadlift PR, were lackluster. So far this week, things have not changed. I don’t have a lot of motivation, I’m not lifting as heavy as I know I can, and I feel exhausted and hungrier than normal. What’s going on? Well, I think I have been under-recovering, possibly overtraining. I’ve been trying to cut for my birthday, and I often work with a lot of volume and lift 5-6 days each week. Now, I think my body is telling me it’s time to slow down. For example, on Monday my workout felt weak, but I was sore on Tuesday. Last week felt similar. Considering this is the second week of this, I think I’m overtrained and under-recovered. It’s time for a reset. What does it actually mean to be overtrained? Let’s find out. 

  • footpath

    Cardio & Arms Workout + Friday Favorites #44

    Guess what? My internship at a sports rehab clinic starts next week! I love the idea behind this clinic and what they promote, so I am excited to learn as much as I possibly can in the next 12 weeks. I need to brush up on my anatomy a bit, but I am planning to ask a ton of questions too such as why they use certain exercises and how they introduce patients to new movements. I’ve also registered for two online classes for Fall quarter at a local community college. I am going to be busy, but it is going to be SO worth it. I have been a very busy bee and things won’t slow down for a while, which is a-ok. Aside from all this, here is what I am loving this week:

  • Best Shoulder Exercises

    The 4 Best Shoulder Exercises

    Last year, ACE conducted a study to determine which exercises are most beneficial for activating the shoulder muscles… which I only recently stumbled upon. I love working out my shoulders and dedicating a whole workout to them each week, for a few months, really helped them develop (like you can see here). Developing your delts will take some work, but having strong, sculpted shoulders can help you move more weight for other exercises like the bench press and even the deadlift. Plus, great shoulders keep you feeling fierce in those sleeveless tops and dresses. :) Let’s get into what the 4 best shoulder exercises are for developing the delts.

  • Yoga Workouts for Beginners

    Sunday Swarm: 8 Yoga Workouts for Beginners

    Hey everyone! So one thing I am trying to do more often is appreciate my body. I am good about recognizing how strong and powerful it is, but sometimes forget that it needs softness, nurturing, and calm. So, I have developed for myself a 30-day challenge. I want to do yoga every day for 30 days to become more mindful, more at peace. Plus, yoga has a ton of benefits that translate to the rest of my life! With such a busy schedule, it may be hard to find time, but being able to set aside about 15-30 minutes each morning or evening to find calm sounds like a fantastic idea. I spent some time looking into different yoga routines online and I’ll be using YouTube and Grokker the most, plus the occasional session at my local hot yoga studio for some Hot Hatha. If you’re new to yoga or are coming back to it like I am, here are 8 yoga workouts for beginners.

  • Strong Women

    Superset Leg Workout + Friday Favorites #43

    Guess what?! I registered for my CSCS exam! It is just about 1 month away. I have a planner with my study schedule all planned out (with some wiggle room) and am so ready to get this done. I am very motivated, very excited! This week flew by for me. Work was hectic, getting things done for my future career is nuts, and I’m just so excited for the rest of the year. Once I get certified, I am going to start getting training experience by reaching out to women’s fitness groups in my area. If you have tips on attracting new clients (for a new trainer), please let me know! Aside from what lies ahead, this week, I am loving…