Strength Training

  • Want to know how to GET TONED? Learn how to lift weights the right way for the BEST results.

    No, lifting heavy weights WON’T “bulk you up”- and other myths about strength training.

    If you are losing weight and want to know how to get toned, you are in the right place. This post and podcast is all about how to get toned, the right way. Because there is a right and wrong way to go about getting toned muscles, believe me.

    Most women think they know how to get toned and that it involves a lot of reps of light weights. They also incorrectly assume that lifting heavy weights will cause them to “bulk up” unnecessarily. Not true. A combo of the two is actually ideal to help get toned muscles. 

    In today’s episode I talk about the importance of strength training for women- all women. I recorded this show because I still hear so many women saying things like “I’m worried I’ll bulk up if I lift heavy weights” or women who just keep adding more cardio hoping to achieve an ideal “toned” body– and what they don’t know is – the #1 most important thing to achieve that “Toned” look is weight-lifting. Tune in to learn more about why this is SO IMPORTANT. 

    Some of the shows you may want to check out, based on what we talked about in this series — 1) My interview with my trainer, Alex Mazurrco CLICK HERE. 2) Laurie Christine King Interview CLICK HERE. 3) My latest bloodwork and the changes I’m making because of it. CLICK HERE. 4) If you’d like to get YOUR BLOODWORK done– check out Ulta Lab Tests, available in 2100 locations across the U.S. GET YOUR HORMONAL LAB WORK DONE LADIES!!! CLICK HERE.

    Are you loving The Kelly O Show Podcast?

    Did you enjoy this episode? If so, head on over to our show on itunes (CLICK HERE) and I would so LOVE IT if you’d not only SUBSCRIBE but leave us a review! Reviews help this show get seen and heard by more folks who could benefit from the free information we take the time to produce for you. THANK YOU in advance!! If you have any questions, leave them in the comments below or fill out the Contact Me form. You can also use that Contact Me form to inquire about advertising opportunities on the show or if you’d like to recommend a guest for an interview in the future!

     

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  • Episode 141: Learning how to get fit in spite of hormonal hurdles.

    Why hormonal balance is so important for women in fitness.

    If you are working out and eating right but have discovered that your body is suddenly…DIFFERENT– for example- maybe you suddenly are gaining weight for no reason. Or maybe you can’t lose weight no matter how hard you try. Perhaps you’ve noticed your body temp has changed or you can’t sleep. Maybe you have chronic issues like bloating or headaches or lethargy. Any or all of these can be signs that your hormones are jacked. If you are on The Pill, oh boy, that could be a huge contributor- and so many women are.
    Laurie Christine King is a powerhouse of a young woman who is disrupting the fitness, health and wellness space online with wicked smart information and education on EVERYTHING women need to know about hormones and health. This 2-part interview is just the beginning of what I hope might be a mini-series of LCK Knowledge Bombs. She’s taught me SO much and I KNOW you’ll love this interview, and her! This is part one of the 2-part interview, so when you are ready to listen to part 2- CLICK HERE.

    About Laurie Christine-King

    Laurie Christine King is a woman I found on instagram and since day one, I could not stop tuning in to her. Her presence is amazing and the example she sets for women of all ages is EXTRAORDINARY. Clearly I have a strong woman crush on her for all she does. She is soooooo knowledgeable and wicked smart and knows how to articulate the information she learns– to teach others. I truly see her as one of the greatest females in fitness today. 
    From her About Me page, “Well hey there. My name is Laurie Christine King and I live in the beautiful city of Austin, Texas with my german shepherd-husky, Remy. I’m a coach, educational blogger, vlogger, and total badass. I run a world-famous blog, have been on numerous big-name podcasts, been on live TV with Fox News, and am proud founder of Paragon Training Methods. I have a Youtube channel, and am a BIG fan of being outside, skateboarding, stand-up paddling, traveling, and lifting.”  You can follow her on instagram by CLICKING HERE.

    Are you loving The Kelly O Show yet?

    Do you love The Kelly O Show yet?

    Did you enjoy this episode? If so, head on over to our show on itunes (CLICK HERE) and I would so LOVE IT if you’d not only SUBSCRIBE but leave us a review! Reviews help this show get seen and heard by more folks who could benefit from the free information we take the time to produce for you. THANK YOU in advance!! If you have any questions, leave them in the comments below or fill out the Contact Me form. You can also use that Contact Me form to inquire about advertising opportunities on the show or if you’d like to recommend a guest for an interview in the future!

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  • WHY STRENGTH TRAINING IS SO IMPORTANT FOR WOMEN OVER 40. INTERVIEW WITH CATHE FRIEDRICH!

    How Weight Training Helps Women Over 40 Lose Weight and Look Beyond TONED!!

    Cathe Friedrich
    Cathe Friedrich is a recognized name in the world of workout videos. She has been at the top of this business for over 30 years and has at least 200 DVDs under her belt. She’s known to create the type of workouts even veterans in the field would find advanced but the results are always uncanny. She has legions of followers all over social media especially on YouTube where she makes use of live workout streams so even her audience across the globe can workout with her and the team.
    Today, Cathe shares with us her humble beginnings, how she ended up building a career on dance workouts, valuable advice to women when it comes to weight lifting, and some really good tips for moms who want to become fit again or for the very first time. I personally discovered Cathe’s workouts on Collage Video probably 20 years ago!! After I started working out- I did cardio only (Taebo) then moved up to The Firm workouts and then discovered Cathe and became obsessed! She is the BOMB!!! 
    “The body, once it starts really showing signs of improvement, it needs recovery just as much it needs a push to workout.” Cathe Friedrich
     In this episode, you’ll learn:
    Cathe wouldn’t be here if she didn’t pursue passion over her college degree.
    Cathe’s workouts conform and adapt to the times to make sure everyone gets access to her videos.
    Women shouldn’t be afraid to lift weights. They’re not as genetically capable of bulking as men and even men have a difficult time putting on muscle.
    True fitness is achieved by doing more than cardio. You have to challenge your muscles with weight.
    Weight training allows you to build lean muscle tissue that protects you from the likes of osteoporosis and other bone diseases while also improving overall quality of life.
    When it comes to training, more is definitely not better. Rest makes up a huge part of the training process. Too much will make your body go against you. You’ll end up breaking your body and you’ll hate exercise.
    It’s when you recover that your body gets trimmer, leaner, and stronger.
    Even busy moms can find a time for fitness. Cathe says even 5 minutes is more than enough if you know what to do. 
    Key Takeaways:
    Small accomplishments are better than no accomplishments at all. That 5-minute workout you’ll do is still 5 minutes more than just sitting around. Let them add up and you’ll be more accountable towards small goals than looking at the big picture that looks intimidating.
    Cardio alone will just make you become a smaller version of yourself. Aesthetic changes require weight training.
    Make sure you work hard and recover harder.
    Connect with Cathe Friedrich:
    Cathe Friedrich
    Youtube Channel
    Instagram
    Mentioned in this episode:
    Collage Video Fitness

    About Cathe Friedrich

    From her online bio:
    Before there was Zumba, Tae Bo, Spinning or even Step Aerobics, fitness video pioneer Cathe Friedrich recognized the need to provide a simple, flexible, affordable and motivating way for Americans to exercise and stay fit. Nearly thirty years and over 300 DVDs later, thousands of people have credited Cathe Friedrich for helping them to transform their bodies and their lives with her videos and TV appearances.
    Like going through life with a friend, Cathe’s followers have grown in their workouts as she has learned and expanded her video offerings, staying focused on Cathe’s three guiding principles: Professionalism, Passion, and Quality.
    Cathe is often credited with being the first to bring advanced fitness videos to the home exerciser and helped shatter the theory that only celebrities could star in fitness videos. As a certified Group Fitness Instructor, Cathe has taught thousands of classes at her New Jersey health club and has helped to train many of today’s top instructors.
    As a leading innovator in the home exercise video industry, in 1988 she founded Step N Motion Videos and in 1989, created one of the first ‘step’ aerobic videos. Cathe continues to produce fun, intense, and challenging workouts for all body types and fitness levels. Her award-winning workouts have been featured in the New York Times, Wall Street Journal, Dallas News, Fox Business News, QVC and the Philadelphia Inquirer. Health and fitness writers have published articles about her in Shape, Oxygen, Self, Health, Fit, Consumer Digest and Fitness magazines.
    Cathe continues to stay cutting edge through her Cathe Live streaming channel, OnDemand offerings, and mobile fitness apps. Cathe prides herself on staying true to three guiding principles: professionalism, passion, and quality. Her dedication to her craft and to the fitness industry led to her induction into the Fitness Hall of Fame in 2011.
    While appearing on Fox Business News, Cathe told her story of how she got started. When she was 16, she took an aerobics class. Three weeks later, was asked to teach it and she was “hooked.” A few years later, Cathe was teaching a creative movement class at a fitness studio on the top floor of Carnegie Hall, where she used fourteen-inch benches as part of her workout. At the same time, Step Reebok was launching what is now known as “Step Aerobics” to the world. Cathe incorporated step into her philosophy, creating her first video, “Step N Motion One,” which was also one of the first and most influential step aerobic videos of its time. Today, her fitness empire includes all types of workouts and is one of the largest privately owned fitness video libraries in the world.
    Always on the cutting edge, Cathe recognized the power of the internet and was the first to sell fitness videos online nearly 20 years ago. Today, Cathe.com is one of the largest and most visited fitness websites and Cathe’s pioneering work in this area has inspired other instructors to market and promote their own fitness videos in a similar fashion. Today, she continues to be a trendsetter with her DVDs, Ripped with HiiT, XTrain, STS Fitness Program, digital downloads, iPhone apps, and fitness tracking software.
    Collage Video, a source for exercise videos since 1987, says this about Cathe on their web site: “Since the early 1990s, Cathe Friedrich’s videos have set the standard for ‘challenging workouts’. Cathe Friedrich’s workout video technique is excellent; her cuing style is very direct. These exercise videos will challenge even the elite athlete!” The Dallas Morning News wrote: “To say that Cathe Friedrich workout videos are tough is like saying Everest slopes upward.” Fit TV declared: ” Cathe is one the most popular trainers on our network. She is a power-intense cardio-buster, a punch and crunch trainer.”
    To bring her workouts and her message of healthy living directly to her fans, known as “Cathletes”, Cathe offers national road trips which give her a unique opportunity to meet many of her loyal followers in person (something Cathe really loves to do.) She also keeps in touch with her fans by embracing new technology, frequently updating her web page, blogging, Tweeting, posting on Facebook and continually answering questions in her forums.
    Since 1986, Cathe has been certified through the American Council on Exercise (ACE). Additional specialty fitness certifications include Indoor Cycling, Body Pump, Body Flow, Kickboxing, Boxing, Silver Sneakers, Prenatal Fitness, Resist-A-Ball, Yoga Fit, Barre, Zumba and more.
    Cathe is the mother of two boys, Eric and Kyle.

    Are You LOVING The Kelly O Show Podcast?

    Did you enjoy this episode? If so, head on over to our show on itunes (CLICK HERE) and I would so LOVE IT if you’d not only SUBSCRIBE but leave us a review! Reviews help this show get seen and heard by more folks who could benefit from the free information we take the time to produce for you. THANK YOU in advance!! If you have any questions, leave them in the comments below or fill out the Contact Me form. You can also use that Contact Me form to inquire about advertising opportunities on the show or if you’d like to recommend a guest for an interview in the future!

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