Her Strength

It's time to shift away from the hustle mentality. Working out relentlessly seven days a week without seeing progress can be frustrating. The key to success lies in understanding the significance of rest days. They are not merely a luxury but an essential component of your fitness regimen.

Active recovery days are pivotal in your fitness journey, enabling your body to rejuvenate and repair itself without reaching the point of burnout. Remember to honor your body by prioritizing these well-deserved breaks. Your body will thank you for the care and return even stronger than before! 💪

Pushing limits, one sled at a time. Sled pushes are the ultimate test of strength, endurance, and determination. Embrace the burn, feel the power, and conquer your sled pushes today 🔥

Breathe in….breathe out….

We like to remind ourselves and our members to incorporate mindful movement into their daily routines. Stretching, breathing, and eternalizing your thoughts will help you destress and live a better life. Remember, it’s okay to take a breather sometimes and relax. You deserve it, and you need it! 👏

Want to know the secret to long-lasting results? A dedicated program!

Specific goals 👉 Specific plans, ladies! We know doing whatever pops into your head (or your coach’s head) is fun and exciting, but repetition is the key! If you want to achieve something specific from your workouts (this won’t apply to ALL of you), doing the same stuff may be repetitive, but it’s so important to hit those goals!

At Her Strength, we program workouts in 12-week blocks with three 4-week phases, and the workout gets more challenging as you progress. This looks different for everyone in real life because everyone will progress at different rates, push themselves at a different level, and have varying rates of recovery (due to nutrition, sleep, stress management, hormone status, etc.).

The 12-week blocks are meant to maintain the same movement patterns on the same day (e.g., hinge/press on day 1, squat/pull on day 2, and split stance/push on day 3) but vary the accessory and core movements to change the stimulus. We also give the option to vary the type of squat/hinge by modality/tool used (barbell, kettlebell, dumbbell, band, etc.).

The fact is, you’re more likely to do your workout if you enjoy it, right?!

The other upside to repeating movements over time is that you have something to measure progress against objectively. If you’re wondering if you’re getting stronger, and you can look at your workouts over the past three months and see that you can complete more reps/weights/sets than three months ago, you have your answer!

It seems obvious, but it’s the same reason we have tests in school and continuing education programs in our careers: to assess our progress.

Do we need to constantly test our 1RM (the highest weight we can do for one rep)? No, in fact, we would encourage you to test 1/3RM occasionally—maybe 2-3x a year. Keep building and trusting the process.

And, as always, work with a coach who truly understands the art of programming, HOW to meet you where *you* are, how to help you get to the goals you want, and how to pivot when something’s not working. 💪

Embrace the summer heat, and come get your sweat on! Don't let the temperature slow you down; let's crush your fitness goals together! 👏

Who says workouts can't be a BALL of fun? Exercise balls are the perfect addition to any workout AND have several amazing benefits that cater specifically to women's health and well-being, including:

🔮 Strengthening core muscles for a more stable and powerful foundation
🔮 Enhancing posture in every movement
🔮 Promoting overall back health by engaging and supporting key muscle groups
🔮 Increasing flexibility to move with ease and prevent injuries
🔮 Improving balance, essential for stability and coordination, and EVERYTHING we do in strength training
🔮 Boosting circulation for enhanced energy levels

As we move past alllll of those indulgences of the July 4th celebrations, it's the perfect time to prioritize your body's well-being and embrace functional fitness and strength training. We are excited to welcome you today (and every day) and support you in a better and healthier YOU!

We’ve been overwhelmed with incredible new faces—remember to sign in to Mindbody early and book your classes! Keep in mind that we do have a 6-hour cancellation policy to make room for others eager to join. Together, let's work towards a stronger, healthier version of yourself!

Exciting News Alert! 🎉💪

Starting next week, we are thrilled to introduce new class times to accommodate your busy schedule and summer!
- Monday at 5:30 PM Custom session
- Wednesday at 5:30 PM Custom session
- Friday at 10:00 AM Custom session

Summer might be here, but we'll always be crushin' on those oversized hoodies. 😍

Swinging rope >> jumping rope. Let's end the week strong ladies!

Let's embrace this season with positivity and strength! With summer FINALLY HERE, it's time to celebrate and love your body, no matter its size, shape, or weight. 💪

Whether you've experienced the incredible journey of childbirth or faced your own personal challenges, your body deserves the same love and compassion you show to others. Remember to fuel it with nutritious foods, stay hydrated with plenty of water, and give it the gift of restful sleep every night. Even give yourself rest days, GF! By treating your body with kindness, you're setting the stage for a healthier and happier you, both physically and mentally!

Unleash your strength with kettlebells! 💪

Dive into the world of alternating kettlebell overhead presses and discover the power they hold. These dynamic exercises sculpt your shoulders and arms and challenge your core stability and coordination.

Here’s how to do it WELL!

1️⃣ Using the clean motion, bring two kettlebells to shoulder level.
2️⃣One of the kettlebells should then be moved overhead by extending your arm through the elbow. Make sure to turn your wrist so that your palm is in a forward-facing position. The other kettlebell should be held in place on your shoulder.
3️⃣ The kettlebell that has been pressed should be returned to shoulder level, at which point the other kettlebell should be pressed.
4️⃣ Repeat these movements on either side to complete your kettlebell workout routine

Grab those kettlebells, and let's press together!

Did you hear the exciting news?!! 🌟 Our collaboration with Fitfilled is set to kick off the post-July 4th season with fireworks (literally), focusing on your well-being and self-care.

Now is the ideal moment to prioritize your health and wellness journey. Get through the big holiday and secure your seat with us! On Monday, July 8th, Fitfilled will roll out an exclusive three-month nutrition program for Her Strength members, which will be dedicated to educating and empowering you on sustainable nutrition practices. This program is your ticket to gaining the knowledge and tools necessary to make informed choices about your health, energy levels, and overall well-being.

If you're on the hunt for sustainable success, enhanced well-being, and a fresh focus on your health journey, this program is for you! Spots are extremely limited and filling up quickly—secure your place today to join our exclusive group! Here's a sneak peek of what you'll learn:

🌱 Effective strategies for managing calorie intake and cravings
🌱 The significance of "macros" beyond weight loss and how to balance them
🌱 Enjoying treats without compromising progress
🌱 Understanding the impact of nutrition on your body for smarter food choices
🌱 Recommended foods and meal preparation techniques
🌱 Meal planning made easy and enjoyable
🌱 Personalized calorie and nutrient goals
🌱 Individualized coaching to keep you motivated and overcome challenges
🌱 Exploring the suitability of popular trends like fasting or keto for your lifestyle
🌱 Tips for selecting high-quality produce, proteins, oils, and more
🌱 And much more!

Postpartum mamas! 💁‍♀️ Join our 4-week postpartum program, where we work with you to provide focus, structure & direction for your recovery.

From pregnancy, labor, and childbirth, your recovery is of the utmost importance. Join us as we re-introduce fitness back into our routine, with discussions on breastfeeding, nutrition, pelvic floor mechanics, what to expect…more! ✨

Classes begin every Monday with Coach Kristen, starting July 8th, and last four consecutive weeks. You must have clearance from a doctor or midwife to join. We can’t wait to meet you!

Train today, thrive tomorrow! 💪

Invest in your fitness for yourself and those little eyes always watching you. Being fit means more than just looking good; it's about being present, healthy, and energized to create lasting memories with those babies!👩‍👧

Cheers to taking a “Recess” ☁️

Recess is sparkling water infused with h**p and adaptogens for calmness and clarity. It is actual perfection and the BEST post-workout beverage! Check out all of the Recess flavors we have to offer in the studio and grab one on your way out the door!

We are absolutely thrilled to announce our partnership with Fitfilled to kick off the post-July 4th season, focusing on your well-being and self-care. As we get ready to bid farewell to summer (it's crazy to say, but it will be over sooner than we know it), it's the perfect time to prioritize your health and wellness journey.

Starting on Monday, July 8th, Fitfilled will offer an exclusive program to our studio members designed to educate and empower you on sustainable nutrition practices. This program will train you with the knowledge and tools needed to make informed decisions about your health, energy levels, and overall well-being.

This nutrition coaching will enhance the benefits of your training program at Her Strength, setting the stage for transformative results that we can't wait to witness!

If you're seeking sustainable success the right way, improved well-being, and a renewed focus on your health, this program is tailor-made for you! Limited spots are available, so secure yours today to join our exclusive group!

Our StrongHer You program is like no other! Did you know we custom-craft a program exclusively for you every four weeks? Yes, it's true! 👏

Our expert coaches personalize each program to align perfectly with your individual goals, preferences, and fitness aspirations, ensuring that every workout speaks directly to you. Throughout the 4-week cycle, expect steady progress as we gradually increase weights, reps, and sets while introducing exciting new challenges. And the best part? You'll have complete visibility of your journey, celebrating every milestone along the way!

Are you excited to see what our StrongHer Program can do for you? Send us a DM today to secure your spot for a complimentary consultation! We can't wait to meet you and embark on this empowering fitness journey together! 🤩

Start your journey to a stronger you right here, right now, at Her Strength Studio! 👏

We champion the empowering impact weightlifting, specifically for women. Embrace the journey of strengthening both your body and mind. Together, let's redefine the narrative surrounding female strength, one rep at a time, and pave the way for a future where women feel empowered in every aspect of their lives!

Hang on tight! 💪

TRX bands are the ultimate game-changer in fitness versatility. From building strength to enhancing flexibility, these straps offer endless possibilities for sculpting your body and elevating your workouts! Comment below your favorite TRX band workout!

Step into Her Strength Studio, our StrongFirst Accredited Gym—a space where strength thrives and women's empowerment is abundant. Beyond just a place to sweat, it's a nurturing space designed exclusively for female members to sculpt their bodies and spirits in peace and security. Join us as we redefine fitness with purpose and a sense of community 👏

Unlock your strength potential with kettlebells! Ladies, let's explore the remarkable advantages of integrating kettlebells into your strength training regimen. Here's why they stand out as game-changers:

💪 Gentle on Joints: Bid farewell to high-impact workouts that strain your body unnecessarily. Kettlebell routines offer a gentler alternative to conventional cardio, delivering a heart-pumping session minus the stress on your joints.
💪 Total-Body Empowerment: Brace yourself for a surge in muscle power! Kettlebells activate multiple muscle groups simultaneously, delivering a holistic workout that targets arms, legs, core, and beyond.

💪 Enhanced Coordination and Flexibility: Elevate your body's spatial awareness and coordination through effective kettlebell workouts. These dynamic movements demand balance and precision, fostering improved coordination and flexibility.

Join us at Her Strength, where we honor the strength and resilience of women. Our tailored strength programs are crafted exclusively for women and will help you unleash your inner powerhouse!

Did you know that there are 5 heart rate zones for cardio training?

Zone 1️⃣: Very Light - 50-60% HR max
Zone 2️⃣: Light - 60-70% HR max
Zone 3️⃣: Moderate - 70-80% HR max
Zone 4️⃣: Hard - 80-90% HR max
Zone 5️⃣: Very Hard - 90-100% HR max

To calculate your heart rate for each of these zones, you can estimate or wear a heart monitor for an extended period of time!

VO2 max is the max rate of oxygen your body can use when exercising at maximum intensities.

Your body uses anaerobic energy systems when you go past your VO2 max during cardio exercise. These are much quicker to fatigue and cause a buildup of lactate in your muscles. So, what zones can you train on our Assault bikes?! Hop on next time you’re in for a spin and find out! 😉

Welcome to Her Strength Studio, where strong women become even stronger. It is our goal to foster an environment of empowerment, support, and growth! Together, we celebrate every milestone, overcome every challenge, and inspire each other to reach new heights of strength and confidence. Join us and unleash the power within you! 💪

Everyone deserves a recess! 🥂Which flavor of this sparkling water do you enjoy the most?

Balance is 🔑

​​Not only does exercising regularly strengthen muscles and boost endurance, it also plays a vital role in enhancing balance! By incorporating workouts such as planks into your routine, you're not just sculpting your physique but fostering stability and agility, ensuring a stronger foundation for everyday life!

Hey ladies-Get ready to set some personal records and see how far you've come! ✨

The week of May 27-June 1st, you will have the opportunity to test your strength, endurance, and skill level at Her Strength! During each session you attend, you will have time to do a heavy lift, a benchmark bodyweight skill, or a cardio endurance test. (*Please note that this is totally optional and you may simply complete your workouts as normal!)

If you'd like to do multiple tests, we recommend testing 1-2 of these during each session. Ideally, you will pair strength with endurance or upper body with lower body so you can optimize energy in each test. Not sure which test(s) to take? Chat with your coaches! We'll always have suggestions and are happy to discuss options. If you choose to do one or two tests, you may also proceed to do a normal workout for the rest of your session. We are happy to walk you through what will make the most sense for you, depending on the tests you undertake.

Not into testing? No problem at all! You will do a normal workout through Team Buildr that week.

Here's to strong legs and even stronger women!

Get ready to take your leg day to the next level with the Bulgarian Split Squat – a powerhouse exercise that targets your quads, glutes, and hamstrings while enhancing your balance and stability. Say goodbye to mediocre workouts and hello to sculpted legs and improved athleticism just in time for summer!

To ensure you maximize the benefits of this challenging exercise, here are some key tips for executing the Bulgarian Split Squat with proper form:

✨Start by standing a few feet in front of a bench or elevated surface, with your back foot resting on it.
✨Lower your body down by bending your front knee, ensuring it stays in line with your toes.
✨Keep your chest up and core engaged to maintain a neutral spine throughout the movement.
✨Push through your front heel to return to the starting position, focusing on driving through the entire foot for stability.
✨Aim for controlled movements and maintain a steady pace to engage your muscles fully.

By incorporating Bulgarian Split Squats into your leg day routine with correct form and technique, you'll not only sculpt your lower body but also enhance your overall strength.