I thought I would take a few minutes hare and post something for the ladies considering that I have been getting many emails and comments from my female readers.  I want to share a few new articles as well as some of my favorites that I have come across that are directed towards some badass women lifting heavy objects.  Beautiful Badasses as Nia Shanks refers to them.

Over the past few years, I have had more and more women come to me for guidance and training and one thing that I have noticed is that they all like to lift heavy things.  And with the “big and bulky” myth finally exposed, most of these women end up lifting just as much if not more weight than the guys around them.  It-is-awesome!

I have found that in most cases, most women are not afraid to lift heavy, they just don’t know how.  They don’t know where to begin, how much to lift or what type of exercises to do.  And with crap like Jillian Micheals on T.V. I’m not surprised.

So for some good advice, I recommend checking out these pages, programs, and articles:

How to Be a Beautiful Badass – Part 1, Part 2, and Part 3 – by Nia Shanks

Nia Shanks is perhaps the greatest resource for any woman who wants to train to get stronger, leaner, sexier, and of course be badass.  Not only has she spent years becoming a beautiful badass herself but she has spent equal time in the trenches training thousands of women to do the same.  And she gets two hyoooooooge thumbs up for her new training program for women:

Beautiful Badass: Lift Like a Girl

Secrets of The Glutes – by Bret Contreras

This is perhaps one of my own favorite articles of all time and is a must read for ANYONE who trains (not just women).  I’m not gonna lie, I love glutes (maybe even as much as Bret) and I think they are the cornerstone to a well rounded physique.  You can definitely tell who squats and who walks around doing upper body all day with little dumbbells.

One of my clients building a better booty!

Here is another more recent post on Bret’s site by gluteal goddess Marianne Kane titled A Strong Butt is a Beautiful Butt: One Woman’s Journey to Gluteus Magnificus.

25 Values and Lessons Learned – by Alli McKee


Alli is a figure model, competitor, writer, and one of the most sought after female trainers in the industry.  Not to mention she is really, really smart.  When I say every woman that trains should check out this site, I mean EVERY woman.

I check this site often for not only great fitness advice (it applies to guys too!) but for some great inspiration as well.  This is another site I recommend to all my clients on the regular.

A Peace of Jen: Recipes – by Jen Comas

I can’t count on all my digits the number of times t

hat I have been to Jen’s site for recipes and to see what she is up to in the lifting realm.  She is another badass chick that I couldn’t leave off of today’s post.

Truth be told, I had never baked anything until I came across her recipes.  It is full of cookies, cakes, and other delicious treats that possess my favorite ingredient: protein.

Most people, and by most I mean almost all people do not get enough protein in their diets.  You want to lose fat?  Get strong?  Get sexy?

Cut out the damn carbs and get more protein in your diet.  How much more?  A LOT MORE.

Jen’s recipes are so friggin’ delicious and not only high in protein but low in carbs as well.  Lindsay and I have tried pretty much everything on her site so if you are thinking of trying one, feel free to message me and ask me how it was.  Hint: delicious.

That’s it for today, this should be enough to keep you busy for a while.  My only request is that you share (click the little buttons below) this with every woman you know who trains, would like to train, or just wants to be little more badass.  Spread the word!

Written by Steve