My Coaching Evolution

Strength training is FREAKING AMAZING for women.

We aren’t men, and our bodies need different cues and considerations, ESPECIALLY if we have grown humans.

I am a strength coach that works with women who have a history of low back pain, hip pain, + pelvic floor issues.

Here are three cues I DON’T use with my clients online:

1️⃣ Squeeze your glutes at the top of deadlifts, squats, + hip thrusts.

Instead, imagine your feet pushing through the ground and finding ribs stacked over your pelvis.

Many of my clients' issues come from excess tension in the posterior pelvis 😳

As a result, there is limited movement at the pelvis. WE NEED to be able to get in and out of both our left and right sides.

2️⃣ Brace your abs to feel your core.

If we can learn how to expand 360 at the ribcage and get a good exhale with the ribs stacked over the pelvis - our core firing is automatic.

3️⃣ Drive your knees out in squats, hinges, and lunges.

One of the most IMPORTANT components of movement is INTERNAL ROTATION. We need access to this at all the major joints in our body. Allowing the knees to come in in the mid-range of a squat + lunge can help us access our glutes without much effort.

More for Your Core 🔥

What if I told you that sit-ups and crunches aren’t the most effective way to train our core?

Just because you might “feel the burn” doesn’t mean it’s doing what you think it is. 😜

Great breathing in different positions where the ribcage and pelvis are stacked IS ABSolutely the most effective way to train the core…especially after having children.

Here’s a clip of 7 great core exercises programmed inside my Move Your Body membership. YOU will benefit from incorporating these into your workouts!

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Move Your Body members have started their nutrition challenge this week! Our goal is to create awareness around our own eating habits, increase our protein and sneak in veggies whenever we can! Most of us have been lifting for quite some time so we have been using our STRENGTH GAINZ template in order to make sure we are fueling our bodies well.

Enter:

Zucchini Lasagna

I love lasagna, and this pastaless version is EVERYTHING. I truly was surprised by how delicious it was without the noodles. Give it a try and let me know what you think!

Ingredients:

• 4 large zucchini
• 2 pounds ground beef
• 24 ounces pasta sauce
• 15 oz ricotta cheese (I substitute with Greek yogurt since ricotta isn't my jam)
• 1 cup shredded parmesan regianno
• 1 1/2 cups mozzarella
• 1 egg
• salt and pepper

Instructions:

• Preheat the oven to 400 degrees fahrenheit.
• Slice the zucchini lengthwise into thin slices, as thin or thick as you'd like. Set aside.
• Add the ground beef to a large pan over medium high heat. Finely break down the ground beef with a spatula and pan fry it until browned and no longer pink.
• Pour the pasta sauce on top of the ground beef (remember to reserve 1/2 cup) and stir together, then remove from heat.
• In a medium bowl, make the ricotta mix by stirring together the ricotta cheese (or Greek yogurt), parmesan, egg, salt and pepper.
• Spread 1/2 cup of pasta sauce onto the bottom of your 9x13-inch casserole dish.
• Add your zucchini slices on top of the pasta sauce. They can overlap or you can place them side-by-side.
• Top the zucchini with 1/2 of the bolognese sauce, and evenly spread 1/2 the ricotta mix on top of that.
• Add 1/2 cup of grated mozzarella on top of the ricotta, along with a sprinkle of chopped parsley and basil.
• Repeat these layers one more time.
• Top the lasagna with a final layer of zucchini slices, a sprinkle of chopped parsley and basil, and 1/2 cup mozzarella cheese.
• Place the lasagna in the oven and cook for 40-45 minutes. Broil for a couple of minutes to get a nice golden top.

Mangia!

XOXO,

Stacey

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