February 25th, 2020 by Ally Hopson
Rest and recovery days are an important part of your training program but are often the most overlooked days by many active people. While most of us would love to get six or seven days of exercise in in a week, sometimes our body sends us signs that it’s time for a day off. We’ve all been there before. Our morning alarm goes off and our body is just too beat to train. Achy muscles and stiff joints make just getting out of bed or getting through the workday feel hard, and the thought of going to the gym and lifting heavy weights seems exhausting. Raise your hand if you’ve been there. I know I’ve got mine up nice and high! Well, there’s a reason you’ve felt that way and it’s totally normal!
August 19th, 2019
What does it mean to be part of a Powerful Community? It’s the first of our seven core values, and it’s something we take very seriously. We believe that the power really comes in the ability to look around the room and see yourself. To know that yes YOU can be successful here.
August 19th, 2019
We've been diving into each of our core values over the last couple of weeks. We've covered Powerful Community and Powerful Results so far. Let's dive into our third core value - Purposeful Passion.
What's the first thing that comes to mind when you hear Purposeful Passion?
August 18th, 2019 by Shelley Sales
The ketogenic diet prescribes extremely high fat intake, moderate protein intake and extremely low carbohydrate intake. The purpose of this breakdown is to force your body to burn fats instead of carbohydrates for energy. Normally, the carbohydrates contained in food are converted into glucose...
August 17th, 2019 by Shelley Sales
Thinking about counting macros but not sure what it entails or if you are ready? Let’s find out.
Macros is short for macronutrients. Macronutrients are the main nutrients that make up the foods that we eat - protein, fats and carbs. Tracking macros is a very helpful way to work towards a specific body composition goal...
August 14th, 2019 by Ally Hopson
You already have a routine, even if you aren’t super aware of it, and because your routine is so automatic, becoming consistent in something new can actually be easier than you think!
While it’s easy to add “going to the gym” to your long to-do list, doing it isn’t always that easy.
July 30th, 2019 by Ally Hopson
Have you ever thought about your breathing when you work out? Breathing is something we do all day every day, but we often forget to intentionally breathe when we work out. I know. You’re probably thinking to yourself “Breathing? Duh! I’m always breathing”.
July 16th, 2017 by Rachel Graves
We discussed our relationship with the scale in the last blog post (you can read that HERE if you missed it.) And today I want to explore that a bit more, as it pertains to fluctuation in the number that appears. I can't tell you how many times women will step on the scale in my office and scream...
June 28th, 2017 by Rachel Graves
When you’re a gym owner, your clients’ relationship with the scale is a constant topic of conversation, especially with women. But lately it's been coming up even more than usual. Maybe it's because summer is here and we’re by default wearing less and noticing our physique a little more.
March 30th, 2017 by Rachel Graves
A couple of weeks back, I shared my experience of numbing out for almost 10 years because I thought I was “too much”. I got flooded with responses of, “OMG, me too!” Or, “This is exactly me, I just never knew how to put it into words.” But the biggest response I got was a question...
February 23rd, 2017 by Rachel Graves
At 5 am yesterday, I flew into Vegas to spend the weekend holed up in a house with 5 of my chosen sisters for a long weekend mastermind. Will it be a blast? Ummm, for sure. But there will also be an enormous amount of work getting done. See, these women have been instrumental in my evolution.
February 23rd, 2017 by Rachel Graves
I got tons of feedback from last week’s blog post and podcast replay. It turns out, several of you felt you could relate to the burn out that led to many of my health challenges. I got lots of questions around ways to stop it before it becomes a problem and how to gain the support of others around you. The answer? Boundaries.
February 9th, 2017 by Rachel Graves
Happy Friday, friends! WOW! It's been 4 weeks and there are already close to 400 of you here! THANK YOU! Thank you for your support! Thank you for your emails and feedback! Thank you for sharing with your friends and family! It means the world that you choose to spend a little time with me each week!
February 2nd, 2017 by Rachel Graves
The last week has been overwhelming, to say the least. The words “numb” and “paralyzed” have come up multiple times in conversations I’ve had. It feels like every way we look on the web or in the media, there is division, uncertainty, negativity and hate. It's easy to let those things creep in and really wreak havoc on your spirit, on your energy...
January 25th, 2017 by Rachel Graves
My mission with Grit & Gratitude is to get women talking - all of us. To have the tough conversations most of us avoid or feel uneasy about, and to cover the topics we struggle with in silence because of shame. By being open to each other's differences in opinions and beliefs...
January 6th, 2017 by Rachel Graves
I wanted to knock on the door and hug you both. I wanted to cry with you and tell you that it was alright. Maybe say the things that women say - that this is a phase we all go through and that you'd come out on the other side. I wanted to scour the store for the little girl with puffy eyes and say something, anything...