#started hack squats and goblet squats again

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5 Fun and Effective Cardio Options for When It’s Cold Outside

Ahhh, cardio… Anyone who knows me knows that it’s definitely not my favorite thing in the world. While I’d often much rather be ripping some heavy weight off the ground with a deadlift or propelling my body through the air with an empowering chin-up, I’ve found ways to make cardio much more exciting than trudging along on the elliptical, especially when the weather makes it challenging to go outside.

Here are some of my absolute favorite indoor conditioning movements. Some can be done at home, others require a gym.

Manual Treadmill Sprints

Intermediate/Advanced

These things are beautifully challenging, and will have you sucking wind harder than just about any other exercise. In fact, I usually have a hard time doing them for much longer than 10–15 seconds if I am really challenging myself!

Start with the treadmill turned off (hence: manual treadmill sprints), put your hands on the rail in front of you, and start pushing! The harder you push, the faster you go, the more challenging it will be. When you’ve reached your limit, keep holding on to the railing and jump to the sides while the treadmill slows to a stop. Walk around a little bit and try to catch your breath while you rest. You can rest a certain amount of time or rest until you get back to a certain heart rate level.

I generally start with 10–15 seconds of work, rest until my heart rate gets back to 120 bpm (around 90–120 seconds), and typically do around six intervals. To progress in this exercise from one week to the next, you can do any of the following:

Increase your work period.

Decrease your rest period.

Increase the number of intervals your perform.

Plate Pushes

High-Level Beginner/Intermediate/Advanced

Plate pushes are a great alternative when you don��t have access to a prowler. Start with at least one 25-pound plate — you can use heavier plates and use multiple ones depending of your strength and conditioning level — and simply push it across the floor (remember, simple doesn’t always mean easy!)

Keep in mind that depending on the material of your plates and the surface of the floor you may have to place the plates on a towel of some sort. I like to push for 20–30 yards, rest 20–30 seconds, push it back, and then rest 60–90 seconds, performing 4–7 sets total (each set equals to pushing 20–30 yards and back).

Remember to keep a long, neutral spine and neutral head while pushing.

To progress in this exercise from one week to the next, you can do any of the following:

Increase the weight of the plate.

Increase the distance traveled.

Decrease the rest periods.

Add more sets.

Farmer’s Walks

Beginner/Intermediate/Advanced

The mechanics of farmer’s walks are fairly simple: you pick up relatively heavy weights, hold them at your sides, and carry them for a certain distance. You can use dumbbells, kettlebells, plates, or farmer’s walk implements (typically handles that allow you to add weight plates). Again, simple doesn’t mean easy, and the key to this exercise is to challenge yourself.

Make sure that you pick up the weights with a neutral spine, and keep a proper alignment as you walk Don’t shrug your shoulders up as you perform the exercise — if you find yourself shrugging, it may be a sign that the weights you use are too light.

Weights used for this exercise will vary widely among individuals — pick weights that feels challenging and walk until you think you might drop them, stopping and putting down the weights when you feel like your grip will give out (please be mindful of safety here — your own and others’ too). Rest a minute or so, and go again.

This is a great way to work on your conditioning and your grip! Remember that you want to base your distance on how much weight you are carrying and vice versa. If you don’t have much space available, pick up something heavier. If you don’t have very heavy tools to carry, plan on walking a longer distance. I like to do 6–8 trips to start out.

To progress in this exercise from one week to the next, you can do any of the following:

Walk a longer distance.

Walk more quickly (while keeping control and good alignment).

Use offset weights (one side is heavier than the other, switch each time).

Shorten the rest period.

Increase the number of sets.

Interval Circuits

Beginner/Intermediate/Advanced

Interval Training — that is, timed work intervals followed by timed rest intervals — can be a great option for every ability level, depending on the movements chosen for the circuit. Here are some examples of movement combinations:

Beginner Options

Wall sits and band pull-aparts

Bodyweight box squats and walk-outs

Intermediate Options

Battling rope and modified burpees

Medicine ball slams and T-plank holds

Advanced Options

Kettlebell swings and heavy medicine ball slams

Goblet squats and mountain climbers

As you can see, you can make these circuits significantly harder or easier based on the movements you pick, the weight you use (if any), and the speed at which you perform the exercises.

After you have chosen 1–4 exercises that fit your ability level, make sure that you have plenty of space and that no one is going to try and “work in” with you during your set. Set a timer (using an interval timer app) for 6–10 rounds of 30 seconds of work followed by 30 seconds of rest.

Perform your chosen exercises at a controlled but very quick pace (the quicker you perform them, the harder it will be, so keep that in mind) for the work interval.

Depending on the intensity at which you are working, your “rest” interval may not necessarily give you enough time to rest, but do take a couple of breaths and set up for your next exercise.

At the end of this workout, you should be quite winded and not able to maintain a normal level of conversation for at least a few minutes. Remember that your ability level will dictate how hard you’re able to push, and that you should not sacrifice form but maintain quality movement throughout.

Bodyweight Metabolic Circuit

Beginner/Intermediate/Advanced

Here you choose 4–6 exercises to perform with minimal rest in between. You can choose any set or rep scheme that you’d like. Here are a few of my favorite options:

Complete 8 reps of an exercise, then move to the next exercise, and so on until you have completed the circuit 3–4 times.

Use a descending pyramid scheme, doing 6 reps of each exercise, then 5, then 4, then 3, and so on until you are only doing 1 rep of each exercise.

Use an ascending pyramid scheme, doing 1 rep of each exercise and then 2, and then 3, and so on until you get to 6 or 8 or 10 reps, whatever you prefer.

Pyramid up and then back down: 1, 2, 3, 4, 5, 5, 4, 3, 2, 1, etc.

Complete the exercises for a set amount of time (i.e., 15 seconds) instead of a set amount of reps, and each time try to perform more reps.

As you can see, there are many ways to set up your metabolic circuit. You can find your favorite one or switch it up each time. Like I mentioned above, make sure you choose exercises that are appropriate for your ability level and make sure you have mastered the exercise before trying to do it in a fatigued state.

Here are some examples of body weight circuits I might do with each ability level:

Beginner Circuit

8–10 reps of each exercise, rest 15 seconds in between. Complete the circuit 2–3 times.

Bodyweight box squat

Walk-out (walk your hands out to push-up position, hold it, walk hands back, stand up, repeat)

Glute bridge with mini-band around knees

Bear crawl (20 yards instead of 8 reps)

Band pull-apart

Wall sit (20 seconds instead of 8 reps)

Intermediate Circuit

Start with 8 reps, work down to 1 rep, no rest between exercises. Rest 30 seconds between circuits.

Bodyweight squat

Inverted row

Split squat

Modified burpee

Single-leg glute bridge

Bear crawl (30 yards every time, instead of descending reps)

Advanced Circuit

Start with 6 reps, work down to 1 rep and back up to 6 reps. Rest 20 seconds between exercises, no extra rest between circuits.

Jump squat

Chin-up

Walking lunge

Push-up

Mountain climber (20 each side, instead of changing reps)

Plate push (30 yards, instead of changing reps)

As you can see, you can increase the intensity and difficulty of the exercise by changing the exercise, increasing the speed at which you do the exercise, increasing the reps, decreasing the rest, doing more total circuits… the list goes on and on.

Hopefully you have gotten some great ideas to shake things up a bit for your indoor conditioning sessions so you don’t dread them but see them as a great opportunity to have fun while breaking a sweat!

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GGS Spotlight: Lucy Liang

Name: Lucy Liang Age: 27 Location: Seattle, WA

What does being a Girl Gone Strong mean to you? Acknowledging ownership of what you can control today. Finding peace with what you cannot just yet. Making choices authentic to you, not what you think others want. Understanding that progress is action over inaction. And embracing “strength” as far more than just physical.

How long have you been strength training, and how did you get started? Almost two years now. I’ve yo-yo dieted for most of my life, losing and gaining the same 15 to 20 pounds over and over again through crash dieting and heavy exercise. I lost a lot of muscle mass in the process. What frustrated me was that each time I hit a new low scale weight, I would look in the mirror and wonder why I still seemed fat, why my weight at age 25 looked so much different than the same weight at a younger age. I’m a logical person, and this outcome just didn’t make sense to me. So I started heavily researching on body composition and physiology and discovered there was so much more to how our bodies are shaped than just by calories and scale weight alone. Amongst other things, I started experimenting with strength training, and I fell in love with it.

What does your typical workout look like? I currently work with my Strongest You coach, Jen Comas. The following is the basic template of my workouts as it changes slightly every couple weeks. Four workouts per week:

Upper body day: Barbell bench press, back/chest work (chin ups, rows, push ups, etc), arms/shoulders/core work (bicep curl, skull crusher, lateral raise, mountain climbers, etc)

Lower body day: Barbell deadlift, leg work (goblet squats, lunges, Romanian deadlifts, etc), accessory leg & core work (x-band walks, bear crawls, etc.)

Total body strength: Barbell back squat, pull ups, kettlebell swings, pallof press

Total body conditioning: Some fun dumbbell circuits (rows, lunges, push presses, hang cleans)

Favorite lift: Nothing feels better than a nice raw deadlift.

Most memorable PR: 255 pound deadlift, twice my bodyweight!

Do you prefer to train alone or with others? Why? Alone. It’s become a meditative experience for me. I used to prefer training with others more when I needed the social accountability and motivation, but now I get intrinsic motivation from the experience of working out itself.

Most memorable compliment you’ve received lately: A coworker from my old job asked me for advice on getting started with strength training and coming up with a training plan. This wasn’t a direct compliment, but I was so ecstatic that someone considered me trustworthy and knowledgeable enough to give workout advice, especially since I still feel like a newbie myself.

Most recent compliment you gave someone else: I saw a lady who looks to be in her 70s or 80s lifting heavy and kicking ass. I told her she was an inspiration and I want to be like her when I’m older. We now always say “hi” whenever we see each other at the gym.

Favorite meal: I love poke bowls, especially with salmon.

Favorite way to treat yourself: Taking a walk outside with a good audiobook or podcast.

Favorite quote: “Choose discomfort over resentment.” — Dr. Brené Brown

Favorite book: A Mind for Numbers by Barbara Oakley. This book is not just for those wishing to excel in math and science. It’s useful for anyone who wants to get better at learning, problem solving, and producing creative work.

What inspires and motivates you? I love stories that inspire me in different areas of life. These are all real-life stories about others who have been where I am now. There are too many to list, but whenever I need a pick-me-up, I pull up the respective bucket and reread these stories.

What do you do?  I am the Co-founder, CTO, and health coach of Viva, an AI-driven bot startup that delivers personalized and empathetic health coaching. When I’m not hacking on the bot itself, I’m coaching our clients through the app. We are in private beta right now and very excited for our recent launch!

Describe a typical day in your life: I wake up, workout, and shower in the morning. Then I spend the vast majority of the rest of my day working on Viva or coaching our clients. After dinner, I either read or study alone, or watch TV or play videogames with my boyfriend, roommates, and cats.

Your next training goal: 3 unassisted pull ups!

For what are you most grateful? Since I can’t list 500 different people, I’ll go a bit more internal. I’m very grateful for my resilience, which was instilled in me by my parents, but also built up over the years from several interactions and experiences, both positive and negative. I always say that I don’t learn quickly, but that I recover quickly. I’m very risk-tolerant, but I have not always been that way. I have many people to thank for that!

Which three words best describe you? Inquisitive, resilient, ambitious.

What’s a risk you’ve taken recently, overcoming fear or self-doubt, and how did it turn out? I recently walked away from a comfortable high-paying job of five years at a big technology company to self-start my own company doing something I believe in and am passionate about. It may or may not flourish, but regardless I’m excited to learn so much from the experience and meet good people.

What’s the coolest “side effect” you’ve experienced from strength training? Prior to strength training, I was focused on getting smaller, particularly in my midsection. After making strength training a part of my life, I started appreciating getting bigger. Yeah, I like checking out my butt and biceps in the mirror when I think no one’s watching! Despite gaining most of the weight I had previously lost back (intentionally), I actually like the way my body looks even more now. I like the shape more, and I like that I see my entire body instead of just a subsection. I can’t say if this is more of a physical change or a mental change, because strength training definitely triggered a huge mindset shift for me as well.

How has lifting weights changed your life? Although it started with me just wanting to look good, the biggest thing I gained out of strength training was not the physical accomplishments, but the mental growth. With strength training, I learned to embrace small, progressive, habitual changes over an all-or-nothing mindset. I learned that progress is not linear and that consistent actions, not just outcomes, mattered in the long run. I learned that bodies fluctuate daily, and that so many variables are at play that you can’t control every one of them. I learned how important rest and recovery is. Most importantly, I learned that I was not alone.

I applied what I learned in building strength to many areas of my life. If you ask my friends, they’ll tell you I have no shortage of exercise analogies to impart. I applied the progressive overload principle to overcoming my social anxiety. I made peace with the daily fluctuations of my relationships just like I did with my body, and it allowed me to appreciate them more. I prioritize rest and recovery when I am stuck or stressed at work, because brains behave like muscles too.

What do you want to say to other women who might be nervous or hesitant about strength training? You’re not alone. Pretty much every person you aspire to be or perform like started where you are now, and even they are probably nervous or hesitant about something still. You don’t need to go all-in the first time. Progress is action over inaction.

When did you join Strongest You Coaching? Why did you decide to join and what helped you make the decision to join? I joined SYC in January 2017. I was primarily motivated by the holistic, habit-based approach to coaching that SYC offered. I already made a lot of progress on fat loss and muscle gain in the past, but I noticed my strength gains and energy levels had stalled. I wanted to work on more than just body composition. I wanted to develop eating habits that kept me energized throughout the day, balance rest and recovery with workouts so that I can continue to improve my lifts, and learn to monitor and manage my stress levels for overall well-being, all while getting the support of an active community.

What has been your biggest challenge in the Strongest You Coaching program? My biggest challenge has been to stay consistent with older habits. We practice a new habit every 1-2 weeks, and I’m very easily distracted by new challenges, so I tend to neglect older habits in favor of picking up new ones. Sometimes I need to give myself refreshers so I don’t forget about the things I learned in weeks 1-4.

What has been your biggest success in the Strongest You Coaching program? I am making a lot of progress on my sleep. I’ve suffered from chronic insomnia since Junior High. When the insomnia hits, it can take me anywhere from one to four hours to fall asleep at night. In the past, I would get insomnia attacks at least once a week. Sometimes they would happen multiple days in a row. Thanks to working on prioritizing rest, recovery, and developing good sleep rituals, they are occurring much less frequently (last time I had insomnia was maybe two weeks ago). I also wake up naturally now. Among other things, good sleeping habits have helped me dramatically improve my lifts. Since joining SYC, I went from deadlifting 185 pounds to deadlifting twice my bodyweight (255 pounds) and I finally nailed my first unassisted neutral grip pull up!

What do you like best about the Strongest You Coaching community? I like how honest yet non-judgmental everyone is. The community members offer support for your struggles, share strategies to tackle challenges, and give you congratulations on your wins. I love reading about other people’s wins too. It motivates me to keep progressing.

What is your “BIG” goal you’d like to achieve by the end of Strongest You Coaching? If I can consistently sleep and wake up around the same time without insomnia attacks for a full month, that would be golden. I have neglected sleep all my life, but since prioritizing it I have gotten stronger, curbed my cravings, and have been more productive at work. It’s so underappreciated for how important it really is.

What is the habit you’re currently working on most? Develop a consistent sleep ritual of course!

How has Strongest You Coaching changed your life? It made me appreciate rest and recovery a lot more. I am definitely the type of person to overdo things rather than underdo them. I came to SYC pretty overtrained and under-rested. I had the mentality that if I wanted to get stronger, I had to work harder, even though I knew logically that isn’t how it works.

What would you tell a woman who’s nervous about joining Strongest You Coaching? It’s normal to be nervous — we were all a little nervous before we signed up — especially if you’ve never had a group coaching program before. Be honest with yourself. Ask yourself why you want to go after the goal you’re chasing then evaluate the tools SYC offers. If you still aren’t confident in your decision one way or the other, reach out to GGS or the SYC coaches. They love to help answer questions! If it’s just nerves holding you back, take it as a sign that this may just be the comfort-zone pushing step forward you need.

A message from GGS…

In our Strongest You Coaching program, we help women just like you reach their health, physique, and mindset goals. Strongest You Coaching is about more than just training and nutrition. It’s about changing your self-talk and inner dialogue, learning to let fitness enhance your life instead of rule your life, and finally healing your relationship with food and your body, all with the help of your Girls Gone Strong Coach, and your fellow Strongest You Coaching group.

Strongest You Coaching is a 9-month online group coaching program that gives you tools to succeed and puts the power to make lasting changes in your hands. We teach you how to finally eat and exercise in a way that you love so you can sustain it forever. We only open up this program 2-3 times a year and it always sells out fast. If you’re interested, put your name on the pre-registration list now!

Pre-Register Here!

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GGS Spotlight: Jen De Mel

Name: Jen de Mel Age: 37 Location: London, UK

What does being a Girl Gone Strong mean to you? Being a Girl Gone Strong means feeling powerful instead of small. It means having confidence and being proud of what my body can do, and feeling good in my own skin.

When I think of GGS, I think about smart training and about having more meaningful training goals based on performance.

Being a GGS means influencing other women to accept and be proud of their bodies and not wanting to be a different body type that the one they have been blessed with.

How long have you been strength training, and how did you get started? I’ve been strength training since 2010, when I lost interest in doing things that made my body feel bad, such as partying too often and became more interested in doing things that made me feel good, such as training and being kind to myself.

What does your typical workout look like? Full-body workouts mainly strength with a cardio intervals finisher. For example…

Warm-up and mobility for the first 15 minutes:

Cat/Camel

Thoracic mobility, such as open book

Hip mobility, such as fire hydrants

Glute activation such as clamshells, hip bridge, x-band walks

Core activation such as bird dog, moving planks, dead bugs

Training session, 30 to 45 minutes. I prefer supersets because they feel more metabolic:

A1. Chin-Up 3xAMRAP A2. BB Split Squat 3×10

B1. Push-Up 3×10 B2. Romanian Deadlift 3×10

Finisher :30/:30 work/rest ratio

C1. Moving Plank C2. Kettlebell Swing C3. Ski Erg

By the way, the above is not an example of a typical pregnancy workout! Those are my typical go-to exercises if I’m not following a specific program. Pregnancy workouts have been shorter.

Warm-Up/Mobility:

A hip opener such as 90/90 split squat, pigeon stretch, and fire hydrant

Glute and core activation

Training session, 3-4 sets of 10 reps each:

A1. Seated Row A2. Goblet Squat or Romanian Deadlift A3. Alternating Leg Lowering or Band-Resisted Bird Dog A4. Hip Bridge variations

Finish with Intervals, 8-10 sets of :20/:40 work/rest ratio (usually ski erg and kettlebell swings), or with 30 minutes of steady-state cardio depending on time available.

Favorite Lift: Romanian Deadlift. What’s not to love? It’s a full-body, compound movement and teaches you a great movement pattern of the hip hinge while building great strength in the hamstrings, glutes, core, and lats.

Most memorable PR: In the gym: six weighted chin-ups with 10 kilos. Outside of the gym (water skiing): 5.5 bouys at 34 miles per hour on the slalom course.

Top 5 songs on your training playlist:

Crave You – Flight Facilities

Sweet Disposition – Temper Trap

Livin’ on the Edge — Aerosmith

Perfect Form – Cyril Hahn

Up and Down – Kattison

Top 3 things you must have at the gym or in your gym bag:

Headphones, phone, and water.

Do you prefer to train alone or with others? Why? Both. I like training alone, but I get more motivated when I train with others. I enjoy mixing up my usual routine.

Most embarrassing gym moment: Almost falling off the treadmill because the endorphins and song I was listening to got me feeling so high that I closed my eyes momentarily and lost my balance.

Most memorable compliment you’ve received lately: Someone called me “superwoman” because I’m six months pregnant and still super active and hosting a large family gathering at the last minute while making it look easy (It wasn’t. My feet were throbbing and most of the dishes were overcooked!)

Most recent compliment you gave someone else: “You’re the best!” to my dog Tyson. That doesn’t count? OK, I told my sister that she is brilliant in times of crisis, and she has held our family together during a traumatic event.

Favorite meal: Fish (like seabass) and greens. Boring, I know, but I eat it every day and don’t get bored. I was gutted when I had such a strong aversion to it during my first trimester of pregnancy.

Favorite way to treat yourself: Pregnancy massages are my favorite way to relax these days.

Favorite quote: “Go placidly amid the noise and haste and remember what peace there may be in silence.” from Desiderata by Max Ehrmann

Favorite book: The Prophet by Khalil Gibran

What inspires and motivates you? People who are challenged physically and achieve more than most, such as Bethany Hamilton (a champion surfer who lost her arm to a shark and became a world champion surfer anyway). Overcoming that kind of adversity rather than letting fate deal you a cruel card is ridiculously inspiring and always makes get it together if I start to feel sorry for myself.

What do you do? I am a pre- and postnatal fitness coach, and a corporate ethics consultant. And

What else do you do? I am crazy about slalom water skiing. It’s the feeling of being on the water, the sunshine, spending the day hanging out at the lake with friends, the exhilaration, and adrenaline of the sport, competing against myself, trying to control the inner monkey who keeps trying to sabotage my best passes by telling me not to mess it up. Plus, I just think it’s the coolest sport in the world, and because it’s not that big or popular you can actually get quite close to the champions who inspire you!

Describe a typical day: I wake up at 6:30 and go to the gym. Then I take Tyson (our mini schnauzer) for a walk in the communal garden, where he plays with all the other dogs. Just watching him being so playful makes me feel happy, so it’s such a great way to start the day.

I pick up some coffee for Priyan (my husband) and me from Coffee Plant (best coffee on the famous Portobello Road in Notting Hill!) and go home to make us breakfast at around 9 a.m., before I wash and settle down for work and household chores, etc.

The rest of the day seems to slip by until it’s time for dinner at around 7 p.m. after Priyan has taken Tyson out for his second walk. Then we relax and watch some TV. Usually, Priyan is watching football, and I’ll be looking at social media our reading unless there’s a new season of House of Cards or Game of Thrones to watch!

Your next training goal: Being six months pregnant, my current training goal is learning and practicing body positivity — regardless of how many kilos I am gaining — and training for function rather than performance. But I’m dying to get super fit again next year and prepare for “Women’s Week” in Orlando, in September 2018 with the female world champion water-skier, Whitney McClintock. I want to smash my personal best on the slalom course and start shortening rope lengths.

For what are you most grateful? Good health for me, family, and friends.

Of what life accomplishment do you feel most proud? There was a time in my life when I was down in the dumps after suddenly losing my dad to cancer, and I was low on self-esteem, drinking too much, and not being good to myself. I decided I needed to get out of the rut and in the space of a few months turned my whole outlook on life around through exercise, holistic therapies, and nutrition. It helped me become happy, confident, and relaxed.

Which three words best describe you? My best friend and husband are hanging out next to me while I’m answering this, so I asked them to answer for me. They said “fun, loyal, and adventurous.”

What’s a risk you’ve taken recently, and how did it turn out? Having the courage to walk away from a well-compensated legal career at a company where I worked for 10 years to pursue my dreams of being a strength and conditioning coach.

How has lifting weights changed your life? Lifting weights has helped me make the shift from training solely for aesthetics and burning calories to training for function and performance, which is a far more consistent, satisfying, and empowering goal for me.

What’s the coolest “side effect” you’ve experienced from strength training? Feeling fearless and bad-ass!

What do you want to say to other women who might be nervous or hesitant about strength training? There’s absolutely nothing to lose by asking one of the trainers in the gym to show you how to perform a lift with proper form. If they’re not busy training clients, they will gladly help you out, that’s our job! It could transform the way you train. If you’ve never tried it before, you’ll love how much you will improve and get stronger and see your body (and your mind) transform quite quickly! Proper form is key, and there are always ways to improve. It’s 100 percent worth asking a trainer or investing in a few training sessions to learn the ropes.

To learn more about Jen, check out her website and connect with her on Facebook and Instagram!

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