20-rep Squat Challenge
Sarah Walls
The 6-week, 20-rep squat challenge results.
Read MoreStrength Boss Blog
Training, nutrition, and elite athlete performance tips from entrepreneur Sarah Walls.
Engineering the Perfect Cheat Meal
Sarah Walls
I’ve been sharing a lot about my training progress and a little bit about my diet. But, I want to share something that has been working wonders for both my diet compliance and my progress: the Cheat Meal.
Oh, the glorious cheat meal. It really is a wondrous thing. To the uninitiated, here’s the lowdown:
What is a cheat meal?
It’s a damn break from the monotony! It is the one meal per week that you get to eat whatever you want.
Read MoreBum Shoulder Workaround
Sarah Walls
Today I started training cycle 2 - the last cycle before the meet. Unfortunately, I've got a nagging shoulder "thing" going on that I need to actively work on and get creative with to still get my training in.
The funny thing is, it doesn't really bother me on the movements you would expect. Just a few of the accessory exercises.
Read MoreMeet Prep: Cycle 1 Results
Sarah Walls
I'm training to compete in a powerlifting meet at the end of October. It's been awhile, about 5-years. I had to kick a few demons in the teeth that were holding me back just to get started. That to me is huge and worth more than any squat, bench, or dead ever could. Here are the updates after the first 10-week cycle.
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Strong is Sexy (AF): Week 03
Sarah Walls
We're getting into some good stuff with the addition of the Push-up Eccentric (or Push-up Negative) for Strong is Sexy(AF): Week 03.
In my opinion, there are two exercises that pump up women like nothing else:
- Mastery of the push-up for multiple reps
- Completion of their first bodyweight pull-up
Strong is Sexy(AF): Week 02
Sarah Walls
For Strong is Sexy(AF): Week 02 we're only going to make one small addition to the workout: the Spiderman Stretch (annotated in bold italics). The week's workouts will be as follows:
Read MoreGet Rid of Artificial Sweeteners! My #1 Diet "Secret"
Sarah Walls
Artificial sweeteners are BAD. Very, very bad. But, I continued to consume them long after I knew that. Why? I guess because I like sweet stuff.
But, when you are pregnant and understand that everything that passes through you, also passes through that developing fetus you start to make some changes for the better!
Read MoreLuminous Logic 0004 - Perception is Reality
Sarah Walls
This is basically a brain dump. But, there are two important points that relate both to training and life.
- You are either getting better or worse. Every damn day. We all wake up and are faced with improving or backsliding.
- Another person's perception is reality, their reality. Just because it is someone else's "opinion" does not make it less valid or real. This applies to anything good or bad.
Strong is Sexy(AF): Week 01
Sarah Walls
For the first week, get this workout in 3x. It is extremely fast and basic if completed as a standalone session. That's what I've intended. On the other hand, if you are already exercising, just add these two movements in with your other work.
Read MoreThe Cake Principle for Body Composition Goals
Sarah Walls
The other day I was thinking about how simple the keys to weight loss and body comp changes actually are, but how confusing the simplicity is for people to really understand and trust.
There is so much great information already in existence from almost endless sources, but sometimes even the most simple information can get lost in translation.
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