Author’s Note: Andrea Williams has been a member of Unapologetically Powerful coaching since August of 2017 and while you can already see how warm-hearted and enthusiastic she is in the ...
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Like so many of my favorite moments, it began in a car filled with rugby women. I wasn’t even there, and yet that road trip resulted in what is undoubtedly the single most perspective-granting, oft-repeated phrase of my life. “Oh Well, Girl”: The Backstory En route to a match, a stranger in another car suddenly […]
“Do I contradict myself? Very well, then I contradict myself. (I am large, I contain multitudes.)” -Walt Whitman “Oh well, girl.” -Maya Camille Winters The most dramatic personal-growth phases tend to occur in the eighth year of each decade for me: 18, 28, and now 38. Slowly, slowly, slowly, then suddenly, something rips open […]
Editor’s Note: Julie Read and I met a few years ago at the gym when was working at a friend’s gym. After several hangouts at industry events, I was eager to get to know her better. (She’s always saying funny shit quietly, so if you’re not paying attention, you’ll miss it.) Julie is a talented massage therapist, […]
I’ve always heard training “like a bro” is wrong and you should only lift heavy with big, compound lifts. Why the change? With any new program, you’ll be training with a new stimulus and that will elicit various changes to your body. Hypertrophy training is great for building muscle—both for aesthetics as well as for […]
There’s a reason they call it muscle building. Building muscle is a lot like construction. You need a steady flow of raw materials (protein), in addition to the construction workers (resistance training) who put them to use and follow directions of the foreperson (hormone signaling) on what to do. If you don’t have the construction […]
If your goal is sheer performance — think about lifting a maximal amount of weight, running as fast or jumping as far as you can, or juking a defender out of their drawers — then research soundly backs using external cues to elicit best results. A few examples of external cues might be “Squeeze a […]