"Happy people don't have the best of everything, they make the best of everything. Be happy first." 

How often do you catch yourself thinking, "I'll be happy when... I hit my fitness goals, get that promotion, or find the perfect relationship"? It's easy to get caught up in the idea that happiness is just around the corner, waiting for you once you achieve a certain milestone. But here's the truth: If you’re always waiting for the "when," you might miss out on all the joy that's available to you right now.

Here’s the deal:

Happiness isn’t something you should delay. It’s not a reward you get after life goes exactly as planned. Happiness is a mindset, a choice you can make in the here and now, regardless of what’s happening around you.

So, how do you start being happy first? Here are four things you can do this week to find joy right where you are:

1. Practice Gratitude Daily 

Take a few minutes each day to write down three...

Have you ever set a big goal, felt super motivated, and decided you were going to go all-in right from day one? Maybe you thought, “This week, I’m going to work out six days for 45 minutes, eat 100 grams of protein every day, and totally transform my routine!”

And then, by midweek, reality hits. You’re exhausted, overwhelmed, and suddenly, that all-or-nothing mindset has left you feeling defeated before you’ve even really started.

Sound familiar? You’re not alone. We’ve all been there, and it’s easy to fall into the trap of trying to go from 0 to 100. But here’s the truth: big goals are awesome, but trying to achieve them all at once can set you up to fail. Instead, I want to show you a better way—a way that sets you up for success and helps you build momentum through small, achievable wins.

Start Small, Win Big

If you’re currently doing zero workouts, don’t set a goal to do six 45-minute sessions next week....

Why You're Strong but Still Can't Do a Pull-Up: The Science and Solution

Hello, strong ladies! If you’re feeling strong yet still unable to perform a pull-up, you’re not alone. It’s frustrating to feel powerful in the gym but hit a wall when it comes to this one move. Today, we’ll dive into the science behind why this happens and how you can finally conquer that elusive pull-up.

Meet Angela Gargano

If this is your first time here, I’m Angela Gargano, a six-time American Ninja Warrior and creator of Pull-Up Revolution and Strong Feels Good. I’ve helped over 500 women of all ages, sizes, and abilities conquer their first pull-up in record time. So if you’ve been feeling like age, weight, or other factors are holding you back, let me assure you—it’s not about those things. You just need the right approach.

The Frustration: Strong but Stuck

You’re strong, you show up at the gym, you lift heavy, yet when it’s time to pull...

I remember those days vividly—working 12-hour overnight shifts as a scientist from 7 pm to 7 am, with a 45-minute commute on top of that. Coaching gymnastics on the side, somehow squeezing in sleep, and trying to maintain some semblance of a healthy diet and workout routine—it all felt impossible. I’d often ask myself, How on earth am I going to keep this up? The mental load was overwhelming, and it seemed like my personal goals were always the first to get sacrificed.

But then I had a moment of clarity: If not now, then when? If I kept pushing my goals to the back burner, what would happen? Would I wake up one day and wonder, Where did my life go?

One day, I just decided. No more waiting, no more excuses—this was the time. I started fitting in my workouts at midnight during my lunch break (and don’t worry, it was safe!). I packed my lunch, and I made the conscious choice to put myself first. And guess what? People started...

Last week, I took a big step and hired my own personal coach. Why? Because I truly believe that having a coach can significantly boost your success in achieving personal goals. A coach helps you stay focused, motivated, and gives you the tough love you need to get things done!

For me, I’ve been itching to do more public speaking. I love being on big stages and have spoken in front of thousands. But somehow, I keep saying I’ll do more of it “when I’m ready.” Sound familiar? My coach called me out on it and said, “Angela, you’re already ready.” No more waiting for the perfect time—it’s now or never.

"If we keep waiting for “when” or “later,” it will NEVER happen."

 I mean, seriously, how is it already August? Time is flying, and we never know how much we have left. There will always be life and things coming up, but what's it going to take for you to finally start working on that personal...

Re-defining aging & Breaking Barriers in Olympic Gymnastics 2024 ‍

As a former college gymnast and athlete, I can vividly recall being told that once I hit the “college” level, I was too “old” to ever compete in the Olympics. For years, aging was viewed as a barrier in athletics, especially in gymnastics. The notion was that after a certain age, pursuing athletic dreams was out of reach.

But here’s the truth: I’m 34 years old now, and I’ve discovered strength in my 30s that I never knew was possible. I’ve had to adapt and change my approach, but I’ve become stronger both physically and mentally. And it’s not just me; I’ve had the privilege of helping hundreds of women in their 40s, 50s, 60s, and 70s achieve the same!

This year’s Olympic gymnastics team is redefining what it means to be an athlete at any age. They’re proving that age is just a number and that they are getting better with age. These...

I have some big news to share with you all. Last week, I made the decision not to submit for American Ninja Warrior this year. After six amazing seasons of competing, I decided that this chapter of my life has closed. So, in today’s newsletter, I want to reflect on my Ninja Warrior endeavors, what I’ve learned, and what’s next for me.

So many of you ask me, “Angela, how did you even get on to American Ninja Warrior? What was that process like?” The truth is, it was a total accident. My friend was trying out for the show, and I didn’t want to step on her toes and try out also. But someone else said, “Angela, you would be perfect!” After a ton of convincing, I decided to make a video. You can watch it here if you’re curious: Watch my ANW audition video.

I then randomly got called a few weeks later saying, “YOU ARE ON AMERICAN NINJA WARRIOR.” I remember thinking it was a spam number and being in disbelief that I got...

If you're aiming to achieve your first pull-up, especially if you’re setting a goal like getting there by your birthday, this guide is for you. Pull-ups are a fantastic full-body exercise, engaging not just your shoulders and arms but also your back, core, and glutes. This step-by-step plan will help you build the strength and confidence needed to nail your first pull-up.

Step 1: Understanding the Process

Achieving a pull-up is not just about sheer strength. It’s about technique, consistency, and proper progression. Start by acknowledging that this journey requires dedication and a structured plan. You wouldn't fly a plane without a flight plan, so treat your fitness journey with the same respect.

Step 2: Setting the Foundation

Warm-Up and Mobility

Begin each session with a good warm-up and mobility routine. This not only prepares your muscles for the workout but also helps prevent injuries. Focus on exercises that enhance your shoulder mobility, as tight shoulders can...

So... I almost died during an all-out mile…

Okay, that's exaggerating, but kind of…and it was pretty embarrassing. Let me explain.

As many of you know, I've been known for my athletic achievements. As a 6x American Ninja Warrior, Miss Fitness America 2016, and a college gymnast, people often look at me and say, "Damn, she's fit. This must be so easy for her."

Well, those titles only tell part of the story. For me, I've never been the person who was just "naturally talented." I didn’t just wake up and become a Ninja Warrior or win a fitness competition. I had to work my ass off, putting in hours and hours each week to see results. I had to push past costume malfunctions, a broken foot, tearing my ACL, and so much more.

My success wasn't due to natural talent; it was because of my resilience and refusal to give up when things got hard.

But there's one thing I still haven't been able to crack all these years: running. ‍

It all started in elementary...

This week, I took a huge leap of faith and went to a business workshop in Vegas where I was surrounded by extremely successful entrepreneurs! I’m not going to lie…I couldn’t “afford” to be in the room…but when I was asked to do it, I KNEW that if I could be in the room with others who were where I want to be, it would be so beneficial.

 Realization: When you are trying to do it ALL on your own, piecing things together to make it work, it can be a frustrating and lonely place. I knew that being in the room with others who have endured hardships and “figured it out” would be a game-changer for me. But I really didn’t have the money, which I was almost embarrassed about. I was sure most of these business owners could afford this workshop with no problem.

And then I realized that the reason they were this successful was because they took chances on themselves. They PUT themselves in rooms with people who had been there, done...