#1 Beginner Pull-up Mistake 😫😱 | And it's NOT what you may think

pull-ups Jul 21, 2022

Seriously, this is the secret that NO ONE is telling you that will help you get that pull-up faster. And it’s NOT what you might think

It all has to do with…you ready? Overhead Range of Motion. That right…you’re probably thinking what the actual F*ck….no one has ever told me this… they just throw me on the bar and make me do assisted pull-ups..

But have no fear.. I am here and to your rescue! 

In the beginning of my Pull-up Programs I ALWAYS have the crew members assess their Overhead Range of motion using a simple test. Now it’s important to know something, mobility is NOT just being able to get to a certain point, it’s being able to get to that point and functionally move.  Watch Full Video Below

IF you do the test in the video and you can’t touch your pinkies to the wall comfortably that does NOT mean that you are doomed and never getting your pull-up. It just means this is an area we can work on so...

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8 Phases of Getting your Pull-up

pull-ups Jul 21, 2022

So many people think the "win" of getting their pull-up is getting that chin above the bar. While "yes" the goal is to do that I feel like so often they forget about the "in-between movements" along their journey as they are getting stronger. 

Getting your pull-up is NOT a linear Journey..it’s literally a rollercoaster ride. One day you feel strong the next day you feel like you took ten steps backward. 

So I personally create 8 Phases of Getting your Pull-up. You will use these to identify where you are at currently. This is a game-changer for a few reasons:

  1. You can identify where you are at currently 
  2. You can identify what the next phase is that you are going to work towards
  3. You can nail down where you are "stuck" so that you can work on the correct areas to improve your strength 
  4. You can track your progress

8 Phases to Getting Your Pull-up 

Phase 1: Can hang of the bar for a few seconds but that is it 

Phase 2: Can hang the...

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How to get your first Pull-up (Female Friendly)

pull-ups Jul 21, 2022

So you are ready to conquer your first ever pull-up. Maybe you aren't sure where to start? Maybe you have tried them in the past...but you got fed up because the drills you found online just where not working. Maybe...you tried the assisted pull-up bands or assisted pull-up machines but then when you tried to do them from a dead hang...nadda...nothing..

I get it. My clients would always come to me with a goal of getting their pull-ups. So I started to do some research and realized that there really is nothing out there that really takes you through it step by step. Yes, they may give you the generic moves you see in every instagram post. But there is SOO much more involved in a pull-up. 

So here I will take you through a method that has helped over 500 women crush their pull-up. Three main components we work with are mobility, stability & strength. 



What exactly is mobility? For a pull-up it's not ONLY being able to raise your hands...

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Analyzing My Blood Work with Jonathan Mendoza (Part 2)

jonathan mendoza podcast Jul 18, 2022

Here’s part 2 of this awesome series! I got some blood work done, and I am sharing my results with YOU. We’re going to go through my lab results with Jonathan Mendoza, a nurse practitioner and chiropractor. If you want to read and follow along, here are my results!. Missed part one? Check it out HERE!

In part 2, we’re doing a deep dive into the state of my liver, my inflamed thyroid and what it means for me, how stress hormones affect your sleep, the importance of a morning routine, and how your emotions play a huge role in what you eat and why. 

I hope this series helps you learn more about what your labs can tell you about your body. Stay tuned for part 3 next week!


Visit Jonathan’s Website




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I want you to be able to do it on your own....

Uncategorized Jul 18, 2022

I want you to be able to do it on your own….

As a trainer my goal has always been to show you what you are capable and also teach you the why and how so that you DO feel confident on your own! Sometimes we need a jumpstart, sometimes we need to the tool...a lot of times we honestly just need accountability. 

I want to take a second to celebrate Strong Feels Good Member Francine! 

She has been a part of Strong Feels Good for 14 months  (That’s over a year)

She first joined because she needed accountability, she was frustrated at home especially during the pandemic and didn’t know where to start 

So I got on a call with her and we set her up in our Strong Feels Good Gold Program. 

She is now more confident than she has ever been, down 11.5 inches and has improved in ALL areas of strength. 

Francine decided she was ready to go off on her own journey…and you know what. I am PUMPED for her


My goal is to help you...

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Relationship Communication & Coping with Breakups with Relationship Expert Clayton Olson

clayton olson podcast Jul 18, 2022


Clayton Olson is a relationship and performance coach. Clayton left his corporate job in tech sales about 10 years ago, and pursued his natural knack for personal development to fix both himself and get inspired to help others. He got his coaching certification and found his niche in helping those dealing with breakups: both those who did the breaking up and those that were broken up with. After hundreds of conversations, he started seeing patterns, and he’s even branched into helping entrepreneurs deal with the relationship they have with themselves and with their business.

In this episode, we’re going to talk about attachment in relationships, breakups, getting ghosted and why that seems to be more and more common, key questions to ask on the first date, and how we can look inside ourselves to see our own contributions in failed relationships. 

I know I say this a lot, but no matter what bad things are going on in your life, you can use them as an...

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Going All In: Writing, Entrepreneurship, and Athletics with Jodie Cook

podcast Jul 18, 2022

I’m so excited to welcome Jodie Cook on the podcast! Jodie is an amazing entrepreneur who has not only owned and sold an agency, she’s written multiple books (some of which you’ve seen me talk about on instagram), and she’s also an insane powerlifter. This episode will be a game changer for you!

In this episode, we’re going to talk about Jodie’s writing career, her books, her formula for finding the perfect tribe, her entrepreneurial journey, and so much more.

How many of you allow yourselves to wake up in the morning and allow your mood to be dictated by external events? Jodie’s books are all about identifying negative loops and being the hero of your own day by interrupting those loops and pulling yourself out of them. 

If you haven’t gotten Jodie’s books, I highly recommend them. They are truly transformative! Click here to check them out.


Connect with Jodie:

Instagram: @jodie.cook_

Website: ...

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Managing Expectations with Cory Camp

cory camp podcast Jul 18, 2022

I’m so excited to welcome my friend Cory on the show! Cory is the founder of Forever Athlete, a post-sport locker room that exists to connect and nourish former athletes. Forever Athlete offers holistic support through a digital community platform, captain led in-person events around the world, and Away Games.The goal of Forever Athlete is to play a good game of life with a team that supports you unconditionally.

In this episode, we’re going to talk about managing expectations, whether that’s in relationships, in business, or in life. 

Remember, it’s not the six pack, or the scholarship, or the sponsorship, or whatever it is that you’re chasing that’s going to bring you fulfillment. It’s learning to enjoy the process along the way, because you’ll never actually get to that destination. There’s always more to do. There’s always one more thing. But if you can learn to create some joy along the journey and try new...

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I Photoshopped Myself on the Cover of a Magazine... Here's What Happened

podcast Jul 18, 2022

Growing up, I always looked up to the women on Oxygen Magazine Cover. Their image projected confident, strong leaders in the industry. I always felt like I had SOMETHING in me, and I would read through the articles and picture myself being on the cover one day. At the time, it seemed impossible and out of reach. Little did I know, my dream would become a reality at the age of 31. 

How did it all start? 

In 2013, I started doing fitness competitions, feeling more confident with my body, and developing a love for being on camera, whether it was in video or in photographs. I started my own youtube channel and even did some content for a popular platform called diet.com

One of my first videos....


I was definitely knowledgable about all things working out and nutrition from my experience as a college gymnast, fitness competitor, and ninja warrior. Viewers told me I had a more digestible and welcoming way of explaining movements from my background of teaching...

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Stop Playing Small!

podcast Jul 18, 2022

How are you going to afford that?” my mom said when I told her I wanted a house on the water with a cute studio in the back.

And I get it... a lot of parents are just trying to protect you from having unreasonable expectations. But honestly, I felt like she had just shut me down and doubted my abilities and the life I could make for myself.

But as I was walking along the water in the morning I started to think to myself,  "why play small?" Instead of thinking, "how can I afford that?" why not instead think about how you can make that a reality? Because why not? Why not you? Why not us?

It comes back to the idea of playing small. Why can’t you aim to have the house on the water? The same reason we “play small” is the same reason we settle for less. Stop playing small! Play larger. Play bigger. Play greater. 

What seemingly impossible things have you already done?

When I think about these impossible goals like getting the house on the...

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