Mary Spencer's Blog

I remember when I started lifting consistently and exceeding my expectations of what I could do. I started searching for other types of physical challenges, and contemplated the triathlon. Could I do it? Would I like it? Is it too much? How would it fit into my lifting? In wondering if the foray into this hardcore competition is for me or for you, I decided to talk to a couple people who know personally what a triathlon entails. What Is a Triathlon? A triathlon is an intense race that encompasses running, biking and swimming — all three in the same race! While the most commonly known is the Ironman, there are actually four major types of triathlons. In order of distance, most triathlons can be categorized as sprint , Olympic , Half Ironman and Ironman . How Do I Start?   Often, the most likely person to be drawn to a triathlon is already a runner. Because runners are used to those longer distances and training cardio regularly, it is theoretical...

You might have experienced hip stiffness and discomfort after a challenging workout, long car ride, or sitting at your desk for several hours. Given that this is common challenge for fitness professionals and their clients, it’s beneficial to understand the underlying causes of hip tightness, how to address it, and how to identify if you should seek medical advice for the issue. Anatomy of the Hips To understand the causes of hip tightness, it helps to you where your hips are located. Many people use the term hips as a general way to refer to the area around the pelvis. Anatomically however, your hip is defined as a ball and socket joint, where the head of the femur (or thigh bone) fits into a rounded socket called the acetabulum . The acetabulum is where the ischium , ilium , and pubis , or bones of the pelvis meet. The articulating surfaces of the hip joints are covered in smooth cartilage, which allows the bones to glide against each other with ease during movement. The hip is s...

Name: Lysanne Richard Age: 37 Location: Montreal, Canada What does it mean to you to be part of the GGS Community?  I’m happy to see that women’s image is evolving, and that having self-confidence and surpassing ourselves is valued now more than ever. I’m proud to see all the diversity that’s highlighted, and that each woman’s authenticity is encouraged. How long have you been strength training, and how did you get started? It has almost always been a part of my life. My mother tells me that for Christmas, as a kid, I would ask for mats and weights to exercise! I started diving during my childhood, and joined a specialized program in high school. That’s when gymnastics also became a part of my training. Later, I studied at the National Circus School, and strength training was also part of my program. When I was working at Cirque du Soleil, I loved having access to the gym there and taking the pilates classes that were offered. I’m a mom of three, and after the birth o...

Drinking alcohol is common. In the United States, for example, the 2015 National Survey on Drug Use and Health (NSDUH) reported that more than 86 percent of people 18 and older have drank alcohol at least once in their lifetime, and over 50 percent reported they drank some in the last month [1]. Many people can enjoy alcohol without negative physical, psychological, or social consequences. In other words, these individuals can “drink in safety.” Others, however, can drink too much, too fast, or too often, and these patterns of alcohol consumption can lead to negative consequences. It can sometimes be hard to know for certain if a friend’s or family member’s relationship with alcohol is safe, or if it might be problematic. Even more confusing is knowing how — or even if — to talk about alcohol with someone you care about, if you’ve been concerned about their drinking. If your interest was piqued by the title of this article, the short answer is yes, you should talk to your loved one....

Did you know you can compete in Kettlebell Sport aka Girevoy Sport (GS)? Whether you want to lift for fun or to become a top kettlebell athlete, there is a place for you in the growing kettlebell sport community. Kettlebell lifters develop a tremendous amount of coordination, static muscular strength, muscle endurance, power endurance, anaerobic capacity, cardiorespiratory endurance, and mental fortitude. That’s a lot of benefits for your body and mind! Competition Kettlebells The steel kettlebells used in GS competitions are different than the cast-iron or vinyl kettlebells you may see in many gyms. Unlike those of cast-iron or vinyl bells, the dimensions and handle sizes of competition kettlebells don’t change as they get heavier. While cast-iron bells are usually black, competition bells are color-coded according to weight. Kettlebell Sport Lifts Kettlebell Sport is a power-endurance sport that requires athletes to work under a submaximal load, lifting their kettlebells for as ...

Self-care has become a popular buzzword over the last couple of years. If you look up the #selfcare hashtag on social media you’ll find almost 10 million posts, showing pictures ranging from pedicures, massages and vacations, to pizza and bottles of wine. For someone who is trying to get clear on what self-care looks like for them, these posts can make it confusing. What exactly is self-care? Dr. Kara Mohr, PhD and behavior change expert, defines self-care as follows: Self-care is taking care of and honoring your body, mind, and spirit in a way that activates your best self. Self-care choices are those that improve your physical, mental, or emotional health, and move you towards your desired outcome. Self-care choices move you forward. What “moving forward” means is something only you can determine based on your personal preferences, desired outcomes, and what you need on each particular day. For example, getting a massage may be a form of self-care that moves someone forward o...

If you’ve been following and writing for Girls Gone Strong these past few years, you’ve noticed an exciting shift in the GGS community’s conversations. Now more than ever before, trainers and enthusiasts are recognizing that women are more than just bodies, and that a truly inclusive approach to fitness means understanding how race, sexuality, sex, gender, class, etc., shape ideas around — and access to — exercise, food, fitness education, and fitness spaces. In Who Gets to Be Fit? Working Out the Intersections of Fitness , I briefly discussed intersectionality and how the intersections of our identities creates different experiences of identity for each person. The concept of intersectionality, as explained by feminist legal scholar Kimberlé Crenshaw, does not simply examine how identities interact with one another, but analyzes the interaction of oppressions . It is important to recognize the difference between the intersection of identities and the concept of intersectionality. F...

Name: Diana Edgell Age: 33 Location: Springfield, VA What was your first thought when you learned about the Coaching & Training Women Academy and the GGS-1 Certification? I feel very passionately about the importance of strengthening women. All women, in all ways. I was excited for the opportunity to be a part of a growing movement towards inclusion and education. What do you do? I’m a strength coach for teenagers in my area. I also coach gymnastics and cheerleading at the local high school. What else do you do? I am a stay-at-home mom to three kids. Although I wouldn’t put that in the “fun” or “hobby” category, it is what takes up a lot of my time. What I really enjoy doing is connecting with people in any way possible. That could be through strength, personal development, or friendship. Lately my hobby is a podcast I’ve started with my husband called justOK — a podcast about trying! Best compliment you’ve received lately: The best compliment I have received latel...

Firing a client. Ending a romantic relationship. Addressing staff behavior problems. Challenging the racist relative at family dinner. Talking about finances and debt. The above are but a few examples of difficult conversations we face in life. For the purpose of this article, we will focus only on difficult conversations from the client-coach perspective and how they can impact our work and business. However, becoming better at work-related difficult conversations is bound to have a positive impact on your personal ones as well. Win-win! What Is a Difficult Conversation? We can define difficult conversation as a verbal exchange in which we anticipate a number of negative reactions — such as resistance, hurt feelings, anger, or hostility — from our counterparts. Difficult conversations are painted with a brush of big emotions, typically motivated by strong opinions, entrenched values, and other core beliefs. This is precisely why navigating difficult conversations can be so tr...