Episodes
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In this episode, we chat about how women in their 30s and beyond can start incorporating weight training into their fitness routines. I emphasize the importance of analyzing one's current life circumstances and goals to guide your training. I also highlight the significance of having a growth mindset and overcoming gymtimidation. What I recommend to get started: Having a plan, considering the gym layout, and starting with beginner-friendly exercises for the squat, hinge, upper body push, upper body pull, and core. We cover all this in detail and more on this episode! Chapters00:00 Introduction and Importance of Strength Training for Women04:22 Considerations for Training in Your 30s and Beyond07:59 Mindset for Lifting Weights and Overcoming Gym Intimidation12:39 Creating a Workout Plan and Choosing Equipment28:04 Mastering the Core Five Exercises for a Well-Rounded Strength Training Program40:17 Training the Core and ConclusionFREE Resources mentioned: Start Home Gym Guide- https://creative-innovator-7088.ck.page/43dd08ae96 Lifting Made Easy Template - https://train.brieogletree.com/lift IS Episode 12: Gymtimidation Got you Down? Here’s what to do! https://spotifyanchor-web.app.link/e/Of6o82ketIb IS Episode 63: How to Start Barbell Training https://youtu.be/A1UthUns_Cs IS Episode 83: Create your Most Effective Workouts Yet! https://youtu.be/Gt9LddNG2yoReady to jump-start your lifting journey with some coaching?? Hop on the Thrive Coaching priority list! You’ll be the first to know when membership enrollment opens!https://www.iscoaching.fit/thrivewaitlist Thanks for tuning in, subscribing, and sharing this episode!
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Episode Summary:
We're discussing not doing more than you need to to reach your fitness goals in this episode! I cover why doing LESS is beneficial to optimizing your workout efforts.
In this quickie episode, I'm breaking down the minimum dose effect concept and how to use it to your advantage in your workout journey.
Grab my FREE Lifting Made Easy Workout Template here!
Interested in online coaching? Book your free consultation today!
Chapters
00:00 Introduction and Subscription
01:55 Effective Workouts and Free Training Template
04:16 Avoiding Overtraining
06:58 Determining the Minimum Dose Effect
10:04 Exercise Should Enhance Our Lives
11:31 Conclusion and Free Resources!
Thanks for tuning in, subscribing, and sharing this episode!
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Missing episodes?
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This week I’m breaking down exactly how to create your most effective strength-focused workouts yet! We walk through my free workout template, so if you haven’t grabbed it already, head over to https://train.brieogletree.com/lift so you can follow along!
Key Takeaways
Having a plan is crucial for effective workouts and helps eliminate overwhelm and intimidation.
Warm-up and mobility exercises are essential to prepare the body for exercise.
Power development exercises prime the nervous system and improve explosive movements.
Strength supersets save time and can focus on different muscle groups.
Varying sets and reps and focusing on recovery are important for progress and avoiding plateaus.
Conditioning workouts can be added for cardiovascular benefits and hypertrophy.
Thank you for subscribing and sharing this episode!
Join the Thrive Waitlist here
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In this episode, I share my journey of transforming my body over a span of 14 years. There were five major things I did that helped me go from my most uncomfortable, insecure body to the strongest, most capable, empowered body I have today. I share it all with you in this episode!
Join Thrive until March 8th for just $1! Use code: Women24 at checkout to grab your first 30 days of coaching for just a buck. https://iscoaching.fit/jointhrive
Chapters
00:00 Introduction and Background
03:09 Learning How to Lift Weights
07:22 Importance of Moderate to Heavy Strength Training
09:12 Reducing HIIT and Cardio Workouts
12:03 Listening to Your Body
23:01 Improving Relationship with Your Body
31:37 Recap and Conclusion
Thank you for liking, subscribing, commenting, and sharing this episode!
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In this episode, we talk about how to keep your workouts fresh and exciting when following a strength-based program. I start by sharing personal updates about my life and business (if you’re interested! Otherwise, just fast forward!)
I’ve got 3 ideas to keep your workouts interesting as you work towards your goals:
Switching up your programming
Varying your conditioning,
Including exercises you enjoy.
START-> Grab your FREE Lifting Made Easy Template: train.brieogletree.com/lift
Be the first to know when Thrive opens up! -https://www.iscoaching.fit/thrivewaitlist
Thank you for liking and subscribing!
I also love hearing from you! Leave a comment or voice message!
Chapters
00:00 Introduction and Personal Updates
03:21 Topic: How to Keep Your Workouts Fresh and Exciting
07:31 Chapter 2: Switching Up Your Programming
12:25 Chapter 3: Varying Your Conditioning
20:35 Conclusion
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Join Thrive!- Founding members can join today for just $17! We start Oct 1st!
I knoowwww how frustrating it can be to be working so hard in the gym and have very little to show for it. You feel like you’re doing all of the right things and nothing…
I created this episode specifically for you if you’re currently struggling to see some tangible results from your workouts. These two reasons can be a game-changer for your fitness progress moving forward, so be sure to tune in!
Time Stamps
Main Topic: Two Major Roadblocks to Progress in Lifting (04:49 - 15:43)
Lack of Progression (04:49 - 11:11)
So, let's get into the nitty-gritty. One of the biggest reasons you might not be seeing the results you want in your lifting sessions is the lack of progression.
Trust me; it doesn't have to be massive leaps. It's about making small improvements over time. Having a structured training plan can help you track this effectively.
Whether it's increasing weights, reps, or refining your form, it's all part of the progression game.
Inconsistency (11:11 - 15:43)
Now, the other major roadblock is inconsistency. Consistency is king in achieving your fitness goals.
If you're not consistently showing up at the gym, especially for strength or physique goals, you're unlikely to see the results you desire.
Be honest with yourself about your commitment to your goals.
Personal Experience and Closing (15:43 - 19:24)
Speaking from my own experience, consistency and progressive overload were game-changers. That's when I started seeing serious changes in my physique and strength.
I'd love to hear your thoughts and experiences on this, so feel free to share them.
Closing Remarks (19:24 - End)
Thanks for tuning in!
If you want to take your training to the next level, consider joining my upcoming women 's-only lifting membership!
Don't miss out; you can find the registration link right here!
Founding members can join today for just $17!
Until next time, stay strong and keep lifting!
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I'm back! Here's what's been going on since I posted my last episode! I share what to expect from the podcast moving forward, answer a few questions I received on IG (come connect @brieogletree!), and let you in on a brand new coaching membership I plan to role out this fall!
To be the FIRST notified when Thrive Coaching opens (and receive the best membership price and bonuses!), join the waitlist! : https://www.iscoaching.fit/thrivewaitlist
I'm only accepting a limited number of people into the beta round, so get on that list!
Thank you for listening, subscribing, reviewing, and sharing the show!
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One of the biggest reasons why women are getting the fitness results they desire is because they're not showing up consistently for their workouts. So let's fix that! Tune into today's episode for 5 easy steps you can take to dramatically increase your show-up rate for your workouts.
Think I'm missing anything? Let me know by leaving a voice memo or shooting me a DM over on IG @brieogletree!
Steal my workout template here!
Thanks for tuning in, and remember to subscribe so you're notified of future episodes!
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Hey, ladies! Get ready to unleash the mindset secrets of badass lifters! 🏋️♀️💪 Whether you're a seasoned pro or just starting out, these tips will help you crush your fitness goals and conquer the weights!
🎯 What Makes a Successful Lifter?It's not just about picking heavy things up and putting them down—successful lifters:
Stay consistent and love pushing their limits. Embrace the challenge even when they're not feeling it. Always get what they want from their training.Join us as we dig into the mindset of successful lifters. Let's level up your fitness game and slay those lifting goals! 🔥🚀 Remember, it's not just about lifting weights—transforming your mindset can take your fitness journey (and YOU) to a whole other level!
Let me know your thoughts about the episode by leaving a voice message or connecting with me on Instagram @brieogletree!
And lastly, I would loovvveee it if you took a few minutes to let me know what you think of the show! Please leave a rating and review wherever you're tuning in! 💕 Happy training!
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Time is a big barrier for a lot of women when it comes to prioritizing their physical health, so let's talk about it! In this mindset audio, I offer a simple exercise to help you find the time to move or prioritize your nutrition and how to make the time you do have to work towards your goals work for you.
Lifting Confidence is open for enrollment until June 30th at 4:30 pm EDT. Head to https://iscoaching.fit/join to join today and begin building YOUR sustainable approach to fitness!
Thanks for listening and subscribing! : )
Happy training!
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In this special episode, I sit down with Lifting Condifence alumni student Susan Balou, and she shares the unique fitness journey that ultimately led to her signing up for the Lifting Confidence program.
Susan shares:
Her background in fitness, exercise, and her struggles with her weight
Her powerful motivation for seeking coaching around getting stronger and exercise consistency
Why she ultimately decided to join Lifting Confidence and her initial thoughts about the program
Her biggest takeaways from Lifting Confidence
Her best advice for any woman just getting started on their fitness journey (this is goood!)
There were so many great takeaways from this conversation so I hope you enjoy as much as I did!
You can connect with Susan here! 👇🏽
Website: https://www.sbalou.com/ Instagram: https://www.instagram.com/susanbalou_dynamic_copywriter/ Podcast: https://lifecareerrewritten.buzzsprout.com/My free live workshop is tonight and tomorrow (June 20th and 21st)!
Join me! https://www.iscoaching.fit/workshop
Thanks for liking and subscribing!
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In today's short episode, you'll learn a simple 3 step process to identify what types of foods may be missing from your diet. This is an easy mindful approach; no diets or restrictions here!
Attend the FREE YOUR Fit Plan Workshop! - Head to https://iscoaching.fit/workshop to save your spot for June 20th or 21st!
In this free workshop, you'll learn one of the top reasons affecting women's fitness results, the biggest lesson I've learned in my fitness journey and how to avoid it, and my 6-factor framework to guarantee fitness success. Sign up to start getting better fitness results today!
Thank you for tuning in, liking, sharing, and subscribing : ) You're the real M.V.P. for leaving a rating & review!
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We're back with another quick audio to help you continue showing up and dominate you lifting game. In this episode we dive into a common misconception around consistency that I believe often holds people back from showing up for their workouts at all. We're putting an end to that today!
I'd love to know if you've been affected by this misconception and what your plan is to reframe how you think about training/ workout consistency.
Reach your body goals long term -> Get on the Lifting Confidence Waitlist: https://www.iscoaching.fit/waitlist
Thank you subscribing, sharing, and leaving a rating & review! Your support means the world <3
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Strength training is a scalable skill that can meet you where ever you’re at along your strength training journey. This week’s episode is a discussion around various ways you can modify or progress different strength exercises to create a challenging and effective workout for your current fitness level.
(My fur baby Zoey decided to make an appearance in this episode lol)
Hop on the waitlist for Lifting Confidence! https://www.iscoaching.fit/waitlist
Grab your free workout template: train.brieogletree.com/lift
Thank you for liking and subscribing!
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Welcome to this special Lifting Mindset series to help you get started with, show up for, and feel empowered on your lifting journey! I will be dropping several episodes over the next few weeks about common barriers I see holding many women back from picking up weights and strength training on a regular basis. My goal with this series is to help you overcome as many barriers as possible so that you can get strong, move better, and feel your absolute best in your body!
This first episode is all about gymtimidation. We discuss:
What it is and how it works Important truths to remember My best tips for not letting it stop you on your lifting journeyPlease share this episode or series with a friend who may be struggling with the same things. Sharing is caring <3
Need a training plan? STEAL MY WORKOUT TEMPLATE!- train.brieogletree.com/lift
Let me know your biggest takeaway from the episode by leaving a voice message or comment!
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I asked on my Instagram what exercise you most wanted to learn how to do, and pull-ups came in first, tied with handstands! This week's episode is your 90-day guide to crushing your first bodyweight pull-up.
I break down how I would program for working toward your first pull-up into three 4 week blocks, with the final week as your test week. Tune in to get your pull-up plan!
I put everything I discussed into an easy-to-follow pull-up guide! Grab yours here
Get on the waitlist for Lifting Confidence! - https://www.iscoaching.fit/waitlist
Thanks for subscribing and sharing the show!
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If you find yourself getting intimidated about where to begin when it comes to your strength training journey, this episode is definitely for you! This week I'm breaking down the many options available when it comes to strength training. There are so many, I forgot a few and had to add them in! This is why I love strength training. You can get strong and accomplish your goals in a variety of ways.
You'll learn:
The definition of strength training and how it's really an all-encompassing term Several different strength training modalities you can get started with How you don't need much (or any!) equipment to get started on your strength training journeyThanks for tuning in! Be sure to subscribe so you don't miss an episode (and it really helps out the show!)
Goodies:
GET A TRAINING PLAN: train.brieogletree.com/lift
GET ON THE WAIT LIST FOR LIFTING CONFIDENCE: iscoaching.fit/waitlist
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I’m excited to share this mindfulness conversation I had with Licensed Professional Counselor and best friend of many years, Nipa Desai. Mental health plays a huge role in our holistic wellness and the conversation is very fitting for May, Mental Health Awareness Month.
Nipa’s goal as an LPC is to help her clients become the best versions of themselves by managing their emotions and living a values-driven life. She practices a holistic, strengths-based, and eclectic approach to mental health.
Nipa utilizes different treatment modalities including Acceptance and Commitment Therapy (ACT), Cognitive Behavioral Therapy (CBT), Mindfulness, and Dialectical Behavioral Therapy (DBT) while individualizing interventions based on identity and cultural backgrounds.
During our convo, we discuss what mindfulness is, how it can help you process your thoughts and emotions, how mindfulness can lead to a more meaningful life, how to start using mindfulness today, and more.
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Nipa just opened up a private virtual practice in Pennsylvania and is accepting new clients. She is also available for follow-up questions. Please visit her website at www.alignmindtherapy.com or email her directly at [email protected]. -
If you’ve ever wondered what fitness supplements are worth spending your precious dollars on, you’ll want to tune into this week’s episode!
I went over my 3 golden rules for consuming supplements in episode 64, but in this episode I dive into the specific supplements I think are the best to give you an edge in your fitness journey. Sadly, there are not a lot of them!
Please like this video and subscribe for more FREE fitness education just like this!
Ready to start your lifting journey?? Check out my UPDATED FREE Lifting Made Easy workout template to help get you started!
Visit https://train.brieogletree.com/lift
AUDIO ONLY LINKS: https://podcasters.spotify.com/pod/show/brieogletree
Get on the waitlist for Lifting Confidence: https://www.iscoaching.fit/waitlist -- the 8 week coaching intensive to learn how to lift and move your best!
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Sometimes you just don’t have 45 minutes to one hour to get in a workout. So what can you do for your strength training-focused workouts when you’re short on time? I break down exactly that for you in this episode!
We discuss:
A brief overview of how I structure strength training-focused workouts for group and private clients
What to focus on and do when you have 10, 20, or 30 minutes to get in a strength training workout
A few other alternatives for workouts when you’re short on time and just looking to break a sweat
Not following a training plan right now? Get a FREE one by clicking here! - Answer the questions and BAM- you’re custom sample workout is delivered straight to your inbox!
Want to start lifting weights or dabbling with strength training but not making much progress? You need Lifting Confidence in your life! I’ll teach you everything you need to know to uplevel your lifting game in this 8-week program!
Join the waitlist and be the first to know when it opens again! brieogletree.com/waitlist
Thanks for liking and subscribing!
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