1. Train because you LOVE your body, not because you hate your body.

2. Curves are hard to build, shrink and manipulate. Building curves (ie: shoulders and
booties) takes time, hard work and consistency. Losing curves (ie: belly fat) takes time,
hard work and consistency. A SMILE, is a beautiful curve and can be flashed at a
moment's notice. It will also probably get more looks than any other curve on your body.
3. Not only is it okay to strain while lifting weights, it is encouraged.
4. Lift heavy. Ignore the looks. Know that you're the one lifting well. Just because the
majority of people in the gym are lifting one way doesn't make it right. You know more
than them.
5. Dont constantly compare yourself to other people. Having people who inspire you is
wonderful.
6. If you're really interested in measuring progress, make sure to do it on various levels (not
just the scale). Keep track of your body fat pinches and or circumference measurements.
Keep track of your training intensity and PR's. Keep track of your energy levels, moods,
food choices, sleep patterns, self confidence. The scale is one "measurement" out of so
many. We are not defined by the scale but what we do, how we feel and how we treat
others.
7. Constantly feeling down on yourself because you arent as
strong/lean/muscular/petite/fast as someone else is negative self-talk. Take pride in your
uniqueness.
8. Appreciate your time to train. It is a gift to you. It's your TIME. Whether blowing steam,
an activity you enjoy, or goal oriented, it's self improvement. Training costs money (gym
memberships, trainers, workout gear, etc) and most importantly, not everyone has the
luxury of good health to be active. What would you do if tomorrow you couldn't use your
body?
9. Your journey of strength training, fat loss, improved health, or building a better body is
about becoming the best YOU possible. Don't try to imitate anyone else; highlight your
strengths.

10. Do what you enjoy - maybe you prefer metabolic conditioning workouts, or maybe you
just want to get stronger. The best workout is the one you do and the one that you will
leave with a smile on your face.
11. Make your goals positive and performance oriented. For example, setting the goal of
performing 10 push-ups is more positive than saying, "I want to lose this flab on my
arms".
12. When you're in the weight room, be confident. Don't give a rip about what anyone else is
doing or what they may think about you. You're there to better yourself and to see what
you are capable of achieving.
13. Lifting weights wont make you bulky. A poor diet is what makes you bulky.
14. If you can stand up from sitting in a chair, you can squat!
15. "Heavy" is a relative term, so focus on your OWN strength and feel good about what
you've already accomplished.
16. Most people have no idea of what they are capable of, until they try it!
17. Some days you will hit PR's and some days you will be negotiating with yourself to hit
the gym at all... either way, always keep your chin up and move forward with
consistency.
18. Remember that progress, whether it is in the weight room or regarding physique changes,
is never linear. There will be highs and lows and that is normal! Be patient.

19. Master the basics before you move on. It sounds simple, but many people forget this
important tip. For example you should master a body weight squat or lunge, before you
add load.
20. Use at least a 2:1 ratio of pulling to pushing movements. Most people are dominant in the
front and spend their whole day there so you must oppose that motion.
21. Pay more attention to the movement of your body than the number on the bar. Once you
have mastered the movement, increase the number on the bar.
22. Vary the intensity of your training. All heavy all the time is just as counterproductive as
not lifting heavy in the first place.
23. When performing chin-ups, think about pulling your shoulder blades back and down.

24. Recovery methods are just as important as the training itself. Be sure to use ice baths, hot
tubs, massage therapy, foam rolling, soft tissue work, etc. to your advantage.
25. Learn to squat, deadlift, glute bridge, push up, row, overhead press, pull up and plank.
26. Focus on progression. There are a number of ways to progress any exercise: you can add
external load, increase the number of reps or sets, decrease rest periods, increase time
under tension by slowing the exercise down, etc. Progression isn't just increasing weight.
Always look to move forward in your training.
27. Big lifts get a lot of attention, but make sure to devote some time and attention to hip and
shoulder health as well. The best way is to incorporate mini band lateral walks, hip
circuits (fire hydrants and circles) and Y's/T's/L's to your warm up, active recovery or
cool down.
28. Look to progress most of the time with your training but don't ever forget to enjoy
yourself.
29. Do turkish get ups. Heavy, correctly, and often.
30. Stick with a program long enough to see results. Jumping from training program to
training program will likely get you nowhere and leave you frustrated and confused. Give
a training program at least 8-12 weeks (if not a lot longer) before you decide whether it
works for you.
31. Hire a Coach! Pretty much every single one of the GGS ladies has someone coaching
them on a regular basis, whether its their training or nutrition or both. Even good
Coaches need a Coach!
32. Get good at the basics, then progress the load.
33. If progressed to properly, it will simply be heav(ier).
34. Short on time but want a great workout? Perform a few sets for a lower body exercise
(like squats, or lunges), and an upper body push (presses, or push-ups), and upper body
pull (chin-ups or inverted rows).
35. Eat well to support your lifting; don't lift to undo your bad diet.
36. Deadlift. Why? Because it's an awesome lift, and it will make you even more awesome.
37. When deadlifting, think about pushing your feet through the floor rather than pulling the
weight off the ground. You'll keep your position a lot better and be able to pull more
weight.

38. Always pull the slack out of the bar when deadlifting. If you yank the bar, you'll get out
of position and risk straining your lower back.
39. Keep the shoulder blades retracted and down when bench pressing. Not only will you
improve your lift, but you'll protect your shoulder from chronic injuries.
40. Record your training sessions. Not only will you ensure that you are progressing from
workout to work out, but you will be able to look back over the years and see how far
youve come. Nothing's more fun than flipping through pages and pages of old training
journals. The feeling of achievement is overwhelming.
41. For all standing exercises and exercises such as push-ups, inverted rows, and chin-ups,
make sure you squeeze your butt and stomach hard throughout the entire set. It'll increase
neural drive making you better at the lift and give you some extra work to those problem
areas.
42. Set SMART goals. Specific, Measurable, Attainable, Realistic, Time-Sensitive. For
example: I want to add 10 lbs to my barbell back squat in the next 3 months. Or I want to
lose 5 lbs of body fat over the next 8 weeks while retaining my muscle mass. Just don't
forget to put it into perspective as to why these goals are important to you.
43. Focus on strength and performance first and the physique changes will follow.
44. If your progress has stalled, focus on getting more high quality sleep and eliminating
stress before you implement changes to your diet and/or training.
45. Focus on strengthening your posterior chain. A lot of women tend to work on their quads
too much and neglect the hamstrings and glutes, which will leave you susceptible to
injury. This is especially important if you play sports.
46. When working towards an unassisted pull-up, choose band assisted pull-ups over the
selectorized assisted pull-up machine. Band assisted pull-ups better mimic an unassisted
pull-up and will contribute to more efficient progression.
47. If you're gonna do it, you may as well do it right. When it comes to weight training,
proper form is your number 1 priority.
48. Standing core work should be incorporated once or twice a week. Sledge hammers,
pulldown abs, anti-rotation static holds are a few examples.
49. Foam roll or do other soft tissue work on a regular basis. It will help keep you healthy
and help reduce your risk of injury.

50. Make an effort to dominate you bodyweight via push-ups, chin-ups, inverted rows, and
parallel bar dips (if you have healthy shoulders).
51. Squat, deadlift, push and pull. Any variation.
52. A "Kettlebell" is not a doorstop or household decoration. Although you can always get a
second one :)
53. If it's 6lbs or less, it's classified as a paper-weight.
54. When looking at your overall training design, think BALANCE. Upper / Lower, Push /
Pull, Vertical / Horizontal / Angled movements, Knee dominant / Hip dominant, Bilateral
/ Unilateral, Big Lifts / Accessory Work. Intense Days / Lighter Days. Etc.
55. Before lifting it, be sure you understand what you're going to do with it.
56. If you are pressed for time, lifting weights should always take precedence over
conditioning.
57. Spend time mastering the basics. Technique is paramount.
58. Master your own body weight first.
59. When working on your squat, focus on squatting to parallel before adding more weight.
60. When bench pressing, keep your upper back tight and press your feet into the floor. Its
all about the leg drive!
61. When deadlifting, think about pulling back rather than pulling up.
62. When squatting, make sure to squeeze your upper back together as tightly as possible to
create a shelf to place the bar. It should never rest on your neck or vertebrae.

63. If it doesnt spoil within 7-10 days dont eat it.

64. Peri Workout Nutrition is most important. (aka, nutrition around (before and after) your
training, don't neglect it.)
65. Try it for yourself. Its really trendy right now to be gluten-free, dairy-free, grainfreewhatever. Instead of jumping on the bandwagon or bashing people who are on the
bandwagon, try it for yourself! Remove a particular food or food group for 30-60 days
and see how you feel. Then reintroduce the food and see how you feel then. The human
body is so individual, you must make the decision based on what's right for you.

66. Find an eating program that fits your life and that you can live with. Diets, by definition,
are short-term. You're in this for life.
67. Have some staple meals you can always fall back on. Maybe you don't feel like getting
creative in the kitchen; keep a list of some simple, healthy, and quick to prepare meals.
The GGS recipe book is a perfect start ;)
68. Always have a solid source of prepared protein on hand to add to veggies or a salad. This
will cut meal prep down considerably.
69. Add coconut oil to your morning coffee. Tastes great and has beneficial MCT's.(Medium
Chain Triglycerides (fats))
70. If you're trying to lose body fat, fill up on natural sources of protein. Aim for about 1
gram per pound of bodyweight.
71. Always use a well seasoned cast iron pan. Nonstick is for the birds.
72. Junk food is not an appropriate reward for hard work at the gym. How about a cute new
gym bag, instead?
73. As much as possible, eat pastured animals.They taste better and are better for you.
74. Own a crockpot. Use it often.
75. Eat both green and colored vegetables with every meal. Aim for a wide variety to ensure
that your body gets many different nutrients. Raw, roasted, grilled, baked, or boiled get
creative and try different ways to prepare them!
76. Focus on consuming whole, unprocessed foods before worrying about macronutrients.
77. When approaching nutrition, meal timing / design (read: fasting) is up to trial & error and
preference...but lean protein and vegetables are a key to every meal. Add a third
component of healthy fat, fruit or starch depending on the timing of the meal and the
training or non training day. Drink lots of water. Green Tea is great too. Avoid sugar,
processed crap and too much alcohol. Consume variety within your food groups to
incorporate as many vitamins, minerals and nutrients as possible as well as avoiding food
ruts.

78. Get enough sleep. 7-9 hours a night is good for most people. Sleep in a super dark room
and try to avoid watching TV or playing on your computer within a couple of hours of
bedtime.
79. Manage your stress effectively. Your body doesnt know the difference between fighting
with your husband, running from a lion, and a really intense workout. Make sure that you
arent using exercise as the only way to manage your stress. Often times people beat
themselves down with exercise in an attempt to manage their stress, when they would be
a lot better off sleeping, meditating, taking a long hot bath, or doing something else to
unwind.
80. Identify your weaknesses and work on them, not just in the gym.
81. Walk often.
82. Make training fun. Sure its great to take your training seriously, to make sure you dont
skip sessions, and to always do what your Coach programmed for you but every once
in a while you should go in the gym (or better yet, out of the gym) and do something fun.
Never lose your love for movement. Whether its a hike, hill sprints, a random body
weight circuit you make up as you go along, fun training sessions can re-set your mojo
and keep you from getting burned out.
83. Simplify your training and nutrition as much as possible. Don't add any necessary stress
to your life. Training and healthy eating should be a part of your life; they shouldn't
dominate it.
84. Ditch the scales! When you strength train, you'll carry your weight better.
85. There's nothing wrong with the colour pink; as long as you can wear it, or it weighs over
6lbs!
86. Make friends with other women who lift. This is a special bond, and one that will
motivate you.
87. Wear Lululemon leggings. They are magic pants that make you look and feel HOT while
you smash weights.
88. Be in bed by 11, especially if youre lifting the next day.

89. Own at least one workout skirt. There is something so fundamentally sexy about a
woman doing heavy deadlifts in a skirt.
90. Dont be afraid to get callouses, but make sure you care for your hands.
91. Learn to fast. You dont need to necessarily do it often, but knowing how to manage
hunger is a very useful skill.
92. I've had some of my best bonding moments with people (both guys and gals) through
training sessions. Be open to it and enjoy!
93. Reap the benefits of walking! Brisk walking will help decrease bodyfat, decrease stress,
and enhance your recovery. First thing in the morning or immediately post-training is
preferable.
94. Gel manicures are crucial for girls that like to sling iron. There are a ton of gorgeous
colors to choose from, they stay really shiny, and youll be chip free for two weeks!
95. Cute headbands are always a good accessory. Were pretty sure they allow you lift more
weight too.
96. Dont have an hour? Do 30 or 45 minutes. Something is always better than nothing.
97. Great music playlist = greater training session!
98. Wear clothes that make you feel good. Things that are comfortable reflect your
personality or mood and boost your confidence. Plan so your clothing doesn't distract you
from your training zone.
99. Always always strive to get better. Stop looking at others and start looking deep inside
yourselves for motivation.
We hope you enjoyed reading as much as we enjoyed putting them together. Print these pages
out and keep them in a visible place. Refer back to them whenever youre feeling unmotivated or
unconfident. Share these words with other women and help them gain comfort and confidence in
the gym.
Thank you for being a strong, intelligent and beautiful Girl Gone Strong. Youre always
welcome to email us at girlsgonestrong@gmail.com.
-Alli, Marianne, Neghar, Nia, Molly, Jen, and Julia