The Two Biggest Mistakes Women Make In The Gym

If you’re a woman who’s new to the gym, chances are you’ve been overloaded with information and you’re not sure what is the right thing to do. In this blog we discuss the most common mistakes women make in the gym, and what to do instead. One of the first mistakes women make is thinking they need different supplements and products than men. Have you ever gone to a local supplement store or scrolled through instagram looking for fitness inspiration, only to see a ton of products or ads claiming they’re made just for women?   Yeah, me too. I went to a GNC recently and saw a ‘just for women’ protein powder. It was flashy with pink lettering and a thin silhouette of a woman on the front. Curious, I looked at the back to see the nutrition labeling. It had less grams of protein per scoop than the other regular brands. It was even in a smaller container. But it cost about the same. It made me angry because I wonder how many women fall prey to this marketing nonsense! One of the biggest fitness mistakes women make when trying to improve their health is falling for this BS marketing. Just because it says it’s for women doesn’t mean it’s [...]

By |August 31st, 2018|Categories: Fat Loss, General, Strength Training|0 Comments


What does it mean to be a strong person? To be someone who has mastered their emotions, roll with the punches and never give up? When we think of what it means to be a strong person, the first thought that may come to mind might be an Olympic athlete or maybe a famous MMA fighter, right? If we look beyond the surface, we would see that both of these athletes have similarities despite being in completely different sports. When we strip it down, we can see that they both have a challenge to face and they know there is going to be a struggle, especially if they want to come out on top. Despite the pain and the challenge ahead, they push through and go at it full force. They don’t complain that it’s too hard, and they don’t quit.   Despite the struggle, they persist.   When we look at it this way, it’s easy to see that people just like you and me also have the capacity to be a strong person. No matter who you are, each one of us has a struggle we’re dealing with, likely several. Whether it’s heartache, financial struggles, a high pressure job,  or trying to eat better and exercise to lose weight, each [...]

By |August 31st, 2018|Categories: Become Confident, General, Mental Health|0 Comments

Short On Time? Try This Quick & Effective Leg Workout.

  Sometimes we're short on time, I get it. Instead of scrapping your entire workout, grab a couple kettlebells, a TRX and you'll be in and out of the gym in no time. This quick leg workout is efficient. You'll get sweaty, feel the burn, and be done in 15 minutes. Set a timer for 15 minutes Complete as many rounds as possible until the time runs out. Double Kettlebell Squat to Reverse Lunge x5 Kettlebell Sumo Deadlift x5 Hip Thrust x10 (optional single leg) TRX Jump Squats x10 rest as necessary   Enjoy!  

By |August 2nd, 2018|Categories: Bodyweight Workouts, Fat Loss, General, Strength Training|0 Comments

August Alpha Maiden of the Month: Marchelle “Tig” Washington

  My name is Marchelle "Tig" Washington, owner of Trigger Happy Firearm Instruction.   I started this firearm instruction company in 2016 because I noticed a lack of representation in the gun community. I would see women coming into the range where I worked and feel extremely uncomfortable while their significant other attempted to teach them about firearms. Sometimes it's hard to believe you can do something until you see someone who looks like you in that position.   My firearms background stems from the military. I was in the Army National Guard for seven years and became a pistol instructor when I left the military in the summer of 2016. I fell in love with shooting while working at a local Atlanta gun range. I've learned a lot about firearms in the last few years but I would never consider myself an expert. I've always been a student first.   My end game is to effectively teach a million women how to shoot before I leave this realm. I also plan to open my own gun range.   As a domestic abuse and sexual assault survivor, I think it's important that women feel like they're in control of their safety. I'm just here to empower women and make sure that no [...]

By |August 1st, 2018|Categories: Alpha Maiden Of The Month|0 Comments

July 2018 Alpha Maiden: Heather Dopson

I am passionate about helping people understand the importance of conscious observation in everyday life. I want people to develop skills that can save their life and of their loved ones. I especially love teaching women and beginners in an tactiCOOL free environment. I believe that if you choose to own guns, you have a responsibility to educate yourself and consistently train. Gun safety is absolutely paramount and those who make the decision to have guns in their lives must become responsible gun owners. There is *so* much more to owning a gun than the purchase. Additionally, I want to continue to develop training courses that remove the macho gun-culture and offer intimidation free training for individuals (and families!) who want to learn IF gun ownership is right for them. Not everyone wants to get embroiled in buying a bunch of camouflage or putting gun stickers on their cars. I believe everyone should be able to find information and training without being ridiculed or treated in a condescending manner. They also should be afforded knowledge of ways to protect themselves other than firearms. Owning a gun isn't right for everyone. USAF veteran (Munitions Specialist, 523rd Combat Munitions Unit) Former LEO (New Mexico and Arizona) Special area of focus: violent offenders PADI Rescue Diver [...]

By |July 31st, 2018|Categories: Alpha Maiden Of The Month|0 Comments

June 2018 Alpha Maiden: Leanne Townsend

My name is Leanne and I am a lawyer, advocate and life coach. I have a particular passion for working with women who have been in abusive relationships and helping empower them to move forward confidently in their lives. I know first hand what it is like to be in an unhealthy relationship where you are constantly told you aren’t good enough, why it is challenging to leave a bad relationship despite this treatment, and how it feels to have almost no self worth.   I also know what it is like to self medicate the pain away by emotional eating and having an unhealthy relationship with alcohol. I know what it is like to smile on the outside and look pretty, while inside everything is a mess. I also know what is like to feel so much shame that you are afraid to reach out to anyone for fear of judgment and loss of respect.   Through my own journey, I learned the tools to heal and recover from having no self esteem to become a confident, empowered woman, and it is my mission to help other women do the same. As a lawyer I practise in the areas of family and criminal law, and I have particular expertise in domestic [...]

By |June 14th, 2018|Categories: Alpha Maiden Of The Month, General|0 Comments

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