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Why Dance Is One of the Most Powerful Confidence-Building Workouts

Alex Kennedy — Tue, 20 Jan 2026 10:00:33 +0000

Dance isn’t just one of the most insanely fun workouts—it’s also a complete confidence and resilience builder. I know this because I learned to shuffle dance in 2019, and it has shifted every single area of my life—from physical fitness, to body image, to mindset, to courage. I can bet you’ve seen dancers all over the internet (probably shuffling, honestly—the dance has taken a major leap online since 2020!). You think, “That looks fun,” followed immediately by, “But I could never.” At first, I was that girl too. But on a total whim, I decided to stop watching and just…

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How to Train for Your First Triathlon: Q&A with Author and Coach Hilary JM Topper

Alison Heilig — Mon, 03 Nov 2025 10:00:09 +0000

When Hilary JM Topper signed up for her first triathlon at 53, she didn’t expect it to change her life — or spark a second career as a triathlon coach, podcast host, and author of Unlocking the Triathlon: The Beginner’s Guide to Competing in a Triathlon. In this inspiring Q&A, Hilary talks about what drew her to the sport, how anyone — at any age or ability level — can get started, and why triathlon is one of the most empowering experiences you’ll ever have. From balancing training with real life to what gear you actually need, her advice proves…

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Dancing Your Way to Confidence: Why Shuffle Dance Is More Than Just Fitness

Alex Kennedy — Tue, 16 Sep 2025 09:00:23 +0000

Raise your hand if you’re a woman who has a playlist of songs that makes your body want to move, but you feel like you can’t. If you’ve been searching for a workout that’s actually fun and not just a chore—or if you’ve been craving a way to connect with your inner child and let loose—then you’re in the right place. A lot of us get stuck in the same old gym routines, pushing through boring cardio sessions just because we think we “should.” We end up feeling disconnected, uninspired, and frankly, a little resentful of our workouts. But what…

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What Does Lifting Heavy Mean for Women? A No-BS Guide to Getting Stronger

Alison Heilig — Wed, 09 Apr 2025 09:00:52 +0000

“Lift heavy shit.” It’s more than a slogan—it’s a call to arms. A challenge. A permission slip. And for many women, it’s the missing piece in their training. For generations, we’ve been fed a watered-down version of strength: tiny pink dumbbells, endless reps, and workouts that are only “worth it” if they leave us sweaty, sore, and exhausted. It’s time to change that. It’s time for workouts that make us stronger and more empowered. To do that, we need to lift heavy a few times per week. So let’s break down what that actually means—and why it matters so much.…

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Episode #153: “Longevity = Training to Lift Weight, Not to Lose Weight” with Niki Sims

Alison Heilig — Thu, 30 Jan 2025 10:00:43 +0000

For many Gen X and Millennial women, fitness was introduced through the lens of diet culture—workouts were about burning calories and getting smaller. But as we’ve grown older, we’re realizing that those outdated messages aren’t serving us anymore. In this episode of the podcast, we explore a powerful shift: moving away from exercise as a means to shrink ourselves and instead embracing fitness as a way to enhance our quality of life and longevity. This week, I sat down with strength coach Niki Sims of Barbell Logic to dive into the world of barbell training and why women should be…

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5 Ways to Make Daily Movement Easier for Moms

Naomi Gottlieb-Miller — Tue, 12 Nov 2024 11:00:00 +0000

Juggling the demands of motherhood while trying to maintain a healthy lifestyle can feel like a daunting challenge. When I first became a mom, I struggled to find a movement routine that fit seamlessly into my new life. My old habits of spending hours on yoga and long runs whenever I felt like it seemed impossible with little ones constantly needing my attention because first there was one kid. And then another kid. And then a third one after that, my time was increasingly less my own. I had no idea how to move my postpartum body because I didn’t know…

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5 Ways to Say Yes to Yourself Today

Guest Writer — Tue, 20 Apr 2021 11:00:59 +0000

You probably say “yes” to others a lot. Can you pick something up on the way home? Yes. Can you make me a snack, mom? Yes. Can you get that report to me by the end of the day? Yes. But, when’s the last time you said “yes” to yourself? When’s the last time you said “yes” to something that you really wanted or needed for you — and only you … just because? If it has been awhile (and it probably has — this is super common for all of us), we’ve got the guest post for you! Straight…

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2021 Workout Challenge

Jenn — Fri, 01 Jan 2021 12:00:59 +0000

Y’all. We made it through 2020! And we have a great way to celebrate: our 2021 Workout Challenge. Like we’ve done in years past (see here and here), we’ve put together a 2021-themed workout using only bodyweight that you can do at home. This year’s workout has a bit of a challenge aspect to it as well: Set a timer for 21 minutes (because, 2021, of course) and see how many rounds you can get through! As always, modify as needed (wall push-ups or push-ups on knees or toes, marching in place or side-stepping for high-impact moves, etc.) and listen…

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Home Workouts That’ll Challenge You

Jenn — Wed, 02 Sep 2020 11:00:29 +0000

Yep, I’m still working out at home in my garage gym. And, yep, I’m still feeling VERY grateful for it. So, just like I’ve been doing for a few months now, I’m sharing a few my favorite recent home workouts in case you’re in need of a little sweat sesh inspiration. Before we get into them, just a quick reminder on how to stay well and work out smartly in the time of COVID-19. Even if it’s just you at home, consider doing the following: Wipe down your own equipment with a disinfectant before and after use. Be sure to…

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More Workouts From My Garage Gym

Jenn — Mon, 11 May 2020 11:00:43 +0000

Now more than ever I feel SO grateful to have my garage gym. (See how it all came about here.) In this crazy time, it’s one place I can go that gives me comfort and normalcy, burns off stress, and allows me to get away. Before we get into my latest garage gym workouts, just a quick note on what we know about exercise and COVID-19, and how to stay well. Please, even if it’s just you at home, consider doing the following: Wipe down your own equipment with a disinfectant before and after use. Be sure to wash your…

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