Fat Loss Considerations for Females

For all the women reading this, you might have noticed over the years both you and fellow members of the fairer sex find it more difficult to lose fat over a sustained period of time than your male counterparts. Annoying, isn’t it?

Luckily, there is an extent of reliable information as to why this is the case and plenty of countermeasures to make up for the inherent fat loss setbacks of being a woman.

The Kettlebell Snatch: A Simple Tool for Complex Benefits

It's been thirteen years since I did my first RKC (Russian Kettlebell Certification). I wasn’t completely sold on the idea of kettlebells at first, mostly because I was looking at the individual exercises and not the system of movement that was created around this single, simple implement. What made me come around on kettlebells wasn’t an Eastern European secret, or a nostalgic tie to old strongmen. It was simply how kettlebells made great functional training more accessible and helped me create better training solutions.

The Case for Competition in Youth Sports

By far the most popular spectator sport in America is football. No other sport even comes close. The juggernaut of football is an impenetrable fortress that will forever represent itself as America’s modernly anointed past time. But there’s one problem with the assumption that football will reign supreme for all time: While football is in a state of steady growth in terms of popularity as a spectator sport, the sport itself is in declining in terms of player participation at the youth and high school levels.

The Body Image Dilemma for Female Weightlifters

A common issue encountered in training female weightlifters is that of body image, and more specifically, bodyweight. In our modern, mass-media controlled culture, both males and females are bombarded from pre-adolescence with supposedly desirable body images. For girls, the ideal is all too frequently the appearance of a fashion model. But what does that appearance have to do with a woman who can lift?

Jenny Arthur

Care more about the weight on the bar than the weight on your body. [Photo credit: Bruce Klemens/Breaking Muscle]

More Muscle Mass Means a Higher Protein Intake, Right?

New research from the University of Stirling has found individuals with more muscle mass do not need relatively more protein after resistance training.

Young, resistance-trained males were recruited for the study and divided into two groups. The first group had a lean body mass (LBM) of less than 65kg and the second had a higher LBM of more than 70kg. Each participant took part in two trials where they consumed protein after resistance exercise. In one trial, participants consumed 20g of whey protein and in the second, participants consumed 40g of whey protein after exercise. Scientists measured the muscle’s growth ability at an increased rate with metabolic tracers and muscle biopsies.

A Primer on Diaphragmatic Breathing

The most important element of life is the breath; however, most of us pay little or no attention to the way in which we breathe. Whether it is breathing correctly through an exercise, or taking a moment for a deep cleansing breath when stressed, it is important to focus on breathing and how to get the most out of your most important bodily function.

Diaphragmatic breathing, often referred to as abdominal breathing, is the best way to breathe deeply for health, meditation, and exercise. You may have heard of diaphragmatic breathing for yoga, martial arts, and Qigong, but rarely is it ever fully explained or instructed. I have been teaching and practicing it for years, and know that it is easy to learn and extremely beneficial for everyone.

The Truth About Women’s Training, Part 2

One of the things I see in training nowadays is more women getting out there. And by out there I mean outdoors. I think it’s great when women are willing to get dirty while training. Dust, dirt, mud, chalk, sweat, rain, snow…bring it on!

Being adventurous and trying new things is an excellent way for women to branch out, leave the gym environment, and get their hands dirty. To me, it’s cool to see a woman chalking up. It tells me she’s serious about her training. I love the fact that more and more women are using things like sledge hammers and tires, sandbags, bumper plates, and heavier kettlebells.

Prep Your Joints for Muscle Ups

Let’s face it: the muscle up is one hell of a cool skill.

And beyond the cool factor you can use it to develop a powerful base of upper-body strength. But too many people rush headlong in pursuit of the coolness and set themselves up for acute and chronic injury: wrists sprains, elbow tendonitis, and shoulder impingement. Luckily, it’s all preventable if you approach your training with some intelligence. Let’s take a peek at how to do that, safeguarding your body as you train toward the muscle up.

Why Better Than Average Isn’t Good Enough for Me

People can be remarkably bold when they begin to notice you are changing your life. And by bold, I mean downright rude. Some people seem to have lost the ability to give an honest compliment, without somehow undermining it or trying to relate it to themselves.

“Gosh, you’ve lost so much weight,” they might say, following it up with “I hope you don’t plan on losing any more.” Or after you mention how well you did on your half marathon this past weekend, they’ll barely take a breath between congratulating you, telling you how they hate running and you should probably stop because it’s bad for your knees.

Beauty in Strength: The Rise of the Strongwoman Athlete

“Strongman? But you’re not a MAN!”

This is a common response I receive when explaining that I am a strongman athlete. While fighting off the urge to roll my eyes, I smile and explain that despite their disbelief, the sport of strongman for women is very much real and is growing rapidly.

The Legacy of Strongwomen


The history of women in strongman is unique, dating back to the 1880s. During this time, the majority of strongmen were circus performers and entertainers who made a living by performing superhuman feats of strength for an audience. Here’s a glimpse of some notable strongwomen in history.