KEEP YOURSELF ACCOUNTABLE AT-HOME

LadyStrong Fitness is a boutique fitness studio exclusively for women in Schaumburg, IL! Now more than ever women around the world are looking for an at home workout option to keep them safe, fit and healthy!

 LadyStrong Virtual Workouts are able to help women  stay safe and fit right from the comfort of their own home! We know fitness at home can be tough, We created this podcast along with the virtual workouts to help you stay consistent, motivated & healthy while being at home during COVID-19! 

* We will not share you information with anyone. This is purely to keep you informed as we are.

EP01 - How to Thrive with LadyStrong Virtual Workouts!

Information You Need to Know About Crushing Your At Home Workouts!

March 19, 2020
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EP02 - How to Create Variety with Your Virtual Workouts!

Your at home workouts don’t have to be boring! In this episode we show you how to make it fun and sweaty!

March 19, 2020
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EP03 - How to Stay Accountable with Your Virtual Workouts

Don’t let yourself slack! Even if your at home! In this episode we share with you how to create accountability and stay focused while working out at home!

March 19, 2020
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EP04 - How to Track Your Virtual Workouts

There are different variations to track your LadyStrong Virtual workouts. It doesn't have to be complicated trackability is accountability. 

March 20, 2020
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EP05 - Most Important Part of Virtual Workouts

The most important Of the ladies wrong virtual workouts is not what you think to tune-in now to find out

March 20, 2020
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EP06 - Listen to Your Body w/o a Coach

We all want to work out injury free and we want to make make sure you take one step forward and not two steps back.

March 20, 2020
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EP07 - Important Nutrition Strategies While You’re at Home

Consistency is a muscle that constantly needs to be flexed and in this episode we will give you quick tips on how to exercise that consistency muscle even at home!

March 20, 2020
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EP08 - Unconventional At Home Recovery Tools!

No foam roller? No problem! In this episode we share a few tools that you can find right in your own home to use for recovery after your virtual workouts!

March 20, 2020
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EP09 - Your Spouse, Your Kids & Your Home Workout!

Be quiet! Sit down! You’re in the way! Ugh, fine I’ll just do it another time! Sound familiar? In this episode we will share how to not let your family be an excuse for you but how they can be a motivator for you instead!

March 20, 2020
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EP010 - How Much Space You Actually Need?

It doesn’t take much space to get an effective workout in find out now how you can utilize the space that you currently have at home

March 21, 2020
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EP011 - Fail to Plain, Plain to Fail

Sticking to a plan is crucial to your success how do you choose to set yourself up for success and that fail to know now to find out

March 21, 2020
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EP012- How to Make Your Home Feel Like Your Gym

Do you feel like as though it’s just not the same working out at home? Find out how you can create a gym experience while being at home

March 21, 2020
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EP013- Stop Mindless Grazing!

I’m hungry, but I just ate! Sound familiar? In this episode we give you some tips on how to stop yourself from eating out of boredom!

March 21, 2020
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EP014- Set Up For a Comeback!

I’m hungry, but I just ate! Sound familiar? In this episode we give you some tips on how to stop yourself from eating out of boredom!

March 21, 2020
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EP015- Keep Your You Time Yours!

Let’s face it, being in the house with kids and spouses can suck the life out of anyone! In this episode we share strategies on keeping your gym time your time even while at home!

March 21, 2020
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EP016- Think Outside the Box With Your Meals at Home!

Stuck at home? Don’t feel like going out? No problem at all! In this episode we share “outside the box” ideas you can use you have fun with your family and your meals at home!

March 21, 2020
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EP017- Recruit Your Crew

You don’t have to be alone in your fitness and wellness journey  while at home it’s always nice to have a support system find out how you can recruit your crew

March 23, 2020
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EP018 - 3 Tips to Stay Hydrated While At-Home

Drinking water does t need to be boring. Find out how you can spice up your water consumption.

March 23, 2020
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EP019 - Apps For Your Home Workouts

Need help managing daily life now that you’re at home so often? These few basic apps will help you stay dialed in and focused with your goals so that you can continue to see progress while you’re away from the gym!

March 25, 2020
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EP020 - The State of the Studio Address

Tune-in now to find out the most recent updates on LadyStrong Fitness from the Co-founders (Marciea Allen & Brittany Welk) on Monday March 30th, 2020.

March 30, 2020
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EP021 - What’s the Secret to Success at Home?

Want to be successful at home? Listen to this episode and we will share the secret!

April 03, 2020
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EP022 - “I’m not an at home workout person” - It’s Just An Excuse

“These at Home Workouts don’t work for me...”- Something we’ve heard a lot of lately. Well, get ready for some tough love in this episode because, that my friends is just an excuse to be lazy. Enjoy the episode.

April 04, 2020
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EP023 - How to Avoid This #1 Mistake!

There is a common theme that we have noticed over the last 3 weeks of quarantine and it’s time we address it in this episode!

April 08, 2020
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EP024 - The Things You Should Give a Shit About!

The not-sexy things that you SHOULD care about, because it’s guaranteed to breed the best results!

April 08, 2020
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EP025 -Home to Use a Rolling Pin & Foam Roller At-Home

Find out now what you can do to help reduce soreness, lactic acid and improve overall performance during your workouts.

April 14, 2020
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EP026 - How to Handle Pain & Soreness in Your Lower Half

After completing a LadyStrong Virtual Workout at-home. Are you feeling stiff sore muscles? If so then this podcast episode is for you!

April 14, 2020
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EP027 - What Does It Feel Like to Engage Your Core?

Can think of it like a muscular corset connecting the ribcage to the pelvis. When these four layers of abs are braced together, working in tandem with muscles that line your spine, you have an engaged core. You want to feel your abs tightening and pulling in but still be able to breathe normally and move. Tune-in now as coach Tiffany and coach Briana explains

April 16, 2020
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EP028 - Should I Wear Shoes if So What Kind?

Aerobic shoes are good for aerobic participants because they are light weight and also have shock absorbers. Many people like myself choose cross-training shoes because they can be used for many different activities. They are quite comfortable, have great heel and toe cushioning and also provide lateral stability. Tune-in now to see what else Coach Tiffany suggests!

April 20, 2020
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EP029 - Ouch My Foot! Now What?!

Your feet do a lot of work. Whether walking around, standing for long stretches of time, or exercising, your feet are generally putting in long hours. There are many ways to soothe sore, tired feet at home. Generally, a combination of efforts will help rejuvenate your feet.

April 21,  2020
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EP030 - Turn Your Mess Into Your Message!

Co-Founder of LSF Marciea Allen will be sharing ways on how you can place your energy during the pandemic. 

April 28,  2020
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EP031 - Abby Rickelman KidStrong Fitness Testimonial

KidStrong Fitness is our way of helping our LSF mom’s keep their kids active during their time at home! With an exciting themed workout each week using their backpacks. The kids are learning how to make physical activity FUN! Tune-in now to learn about Abby’s KidStrong Boot Camp experience!

May 11,  2020
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EP032 - How to Improve Mobility in Upper Body  

HERE’S A THOROUGH DISSECTION ON THE MECHANICS OF THE UPPER-BODY AND EXERCISES YOU CAN INCLUDE IN YOUR WEEKLY ROUTINE TO IMPROVE YOUR MOBILITY.

May 18,  2020
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EP033- The Breakdown of a Squat

The squat exercise is one of the most effective functional whole body movements out there. It is a popular exercise widely used to increase strength, balance, rehabilitation from knee injury and also recreationally for general fitness.

Squats have long been criticized for causing stress and degeneration to the knees however research shows that when done properly squats actually improve knee stability and strengthen connective tissue. 

To master the squat is it important to first understand why it is such a popular exercise. We will breakdown the movements of the squat and look at its health benefits and why you should implement it into your fitness routine. 

May 26,  2020
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EP034- Breakdown of a Push-up

The pushup may just be the perfect exercise that builds both upper-body and core strength. Done properly, it's a compound exercise that uses muscles in the chest, shoulders, triceps, back, abs, and even the legs.

It has many modifications so beginners can start with easier versions and work up to the standard pushup, while you can find a challenging variation if you are advanced. You can do the pushup as part of a bodyweight exercise session, a circuit training workout, or a strength workout.

June 2,  2020
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EP035- How to Relieve Wrist Pain

Are you frustrated that your wrist pain just does not seem to go away? The solution is really quite simple. You have to treat the cause of the pain and not the symptom. Most therapists and doctors are treating your symptom.

 It can sometimes help, but it is usually temporary help, because they have not eliminated the cause of the pain. Drugs are treating your symptom, not the cause. The cause of most wrist pain and carpal tunnel is muscle imbalance. This simply means that some of your muscles are too short and tight. This also means some of your muscles are too long and tight (like an overstretched rubber band). In either case, they cause trigger points to form in the muscles, and this is painful.

June 7,  2020
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EP036- Fueling Through The Heat

Strange things happen in hot conditions; some people thrive while others fall apart. Your nutrition program has a lot to do with how well you handle extreme conditions. Dehydration, cramping, and GI distress can wreak havoc on your performance, so it’s important to pay attention to your sweat rate.

June 8,  2020
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EP037 - The Breakdown of a Lunge

If you’ve ever knelt down to tie your shoe or seen someone propose on a bended knee, you’re familiar with the lunge. A lunge is a single-leg bodyweight exercise that works your hips, glutes, quads, hamstrings, and core and the hard-to-reach muscles of your inner thighs.

Lunges can help you develop lower-body strength and endurance. They’re also a great beginner move. When done correctly, lunges can effectively target your lower-body muscles without placing added strain on your joints.

Ready to take the lunge? Master the move by following coach Tiffany and coach Briana.

June 15,  2020
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EP038 - The Breakdown of a Deadlift

Deadlifting reintroduces us to our body's backside—the hamstrings, glutes, and back. Posterior training balances the body, helping us stand taller and with greater strength. In short, deadlifting will build muscle, improve your posture, give you balanced, full-body strength, and turn you into a total gym badass.

June 15,  2020
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EP040 - LadyStrong Fitness is Reopen (Last Episode & Back to Original Podcast)

Tune-in now to find out what's taking place now that the doors of LadyStrong Fitness is reopen!

June 27,  2020
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