Are squats one size fits all? You may be surprised to find that squats are highly individual.  Mobility, limb length and even hip shape can play a significant role in the ideal squat stance for you. As a strength coach, it is my goal to help you find your ideal squat stance and help you increase your mobility to achieve a healthy, comfortable, efficient and pain-free squat!

Fall in Idaho is BEAUTIFUL! The weather is perfect for getting outside and getting active. What are some of your ways to get active in the outdoors during the Fall?

The Battle of the Brawny Babes on July 10th was incredible! Twenty-two badass babes showed up to throw down. We were able to raise over $500 for the Idaho Coalition Against Sexual and Domestic Violence and let female strongman athletes from across the country get the spotlight they deserve. The experiences, camaraderie and friendships made at this competition are priceless.  So excited about the growth of women in this sport and excited that Uplift Strength and Fitness gets to be a big part of it! Stay tuned for next year's Gem State's Strongest Woman. It's going to be BIG!

Mark your calendars, coaching will begin March 1st, 2021! My family made the move to Meridian, Idaho in December 2020 and I am excited to begin coaching in March. A lot of work is being done to make this space an awesome space to train. If you are in the Meridian/Boise area and looking for a coach, this is the place for you! Fill out the form on the "Contact" page to schedule your first session. 

It may just be an empty garage now, but over the last 3 years it's been filled with so much beauty and badassery. I have had the privilege to coach so many incredible individuals. You all have inspired me with your heart, your perseverance and your friendship. Thank you for taking a leap of faith to come train with some chick in her garage. I am going to miss you tons and I am confident in your continued health, fitness and strength journeys. Always remember you are worth it, you are loved, and you can do anything you set your mind too. #stronggettingstronger ​

In early 2021 I plan to open up shop in the Boise area. Stay tuned!

 Goals are getting crushed here at Uplift! Here are just a few:

In August, Gloria competed in her first Strong(wo)man competition in Oregon. Not only did she not zero a single event, but she also earned herself an invite to Strongman Corporation Master's Nationals! 

Adelle's goals when she first started were to build muscle and strength while maintaining her vegetarian lifestyle. Over the course of the year she put on 10lbs of lean body mass, and also competed in her fist two Powerlifting meets! 

Julie knew from the start that she wanted to bench two wheels (135#'s) "It's gonna happen" she predicted, and it did!

Technically John didn't hit his goal of a 275# sumo deadlift and that's because he SURPASSED it by 10lbs and hit a solid 285# deadlift!

It's been a year of hitting goals, and with the New Year fast approaching, there are new goals to crush, and more progress to be made. I can't wait!

Not often to do I compete with my clients, but this year for Oregon's Strongest Lumberjack I did and it was so much fun! Amy has competed in a couple Strongman competitions in the Novice class. This time around with her first place win will graduate her to the Open class! For Gloria, this was her first ever Strongman competition. She competed in the Masters class and push HARD, even after pulling her half muscle, she completed every event, zeroing nothing, and earning herself an invitation to Strongman Corporations Master's Nationals! As for myself, this was my first win, and I'd be lying if I said I didn't have high expectations of myself for this meet! I'm happy to have been invited to National's 2020 and hope I get to go!

​Pacific Northwest's Strongest Man/Woman Recap
Yesterday I competed in my first sanctioned Strongman competition and as to be expected, it was HARD but also a great environment in which to compete and to learn. The months leading up to the competition were sprinkled with huge PRs and huge set backs. Nothing quite like a deadline to really light a fire in your training! Having a goal allowed me to dial in on my training and push my body harder than I might have otherwise and I saw some amazing results as I was able to reach new strengths.

There was also a huge wrench thrown in though. A month before competition my lower back went into spasms. For a day I couldn't walk without crumpling to the ground in pain. For a week, even picking up my kids was impossible. Talk about a downer! I didn’t want to count myself out yet though. I know that I had neglected working on some areas that really needed it, namely the hip flexors and it was causing a lot of stress on my low back. With movement and mobility drills I was able to relieve the pain in my back and get back to being able to lift again, but with only a couple weeks left I had to be smart about my programming leading up to competition day.

The nights before the event were a bit rough. I found myself waking up at 2 a.m. and unable to sleep as my mind went though the movements and anxieties of re-injuring my back and my shoulder. Those are two pains I would like to never experience again! On the day of, I woke up tired, achy and anxious. Not exactly how one would want to feel on competition day. After getting to the location for the competition, I was able to spend some time warming up, meeting people and pooping. Yes, pooping. My dinner from the night before hadn’t sat well and between that and my nerves, I was legit worried I’d poop myself during one of my lifts. Thankfully I maintained my dignity. Ha!

Event Recap

Event 1: Axle Clean and Press 150# for 60seconds.

I’ve never gotten 150# overhead before, but I gave it my best go. I was able to clean it pretty well and almost got it overhead, but ended up zeroing.

Lesson: Being the first event, I rushed in and made some technical errors that could have been avoided. Going into my next training cycle I will be focusing more on my overhead press and will be taking a break from bench in order to get in another OHP day into my week.

Event 2: Farmer’s Carry 160#/hand for distance in 60 seconds.

I was happy with how this event played out. The implements used were much more awkward than the ones I’ve used before and at the start I wobbled and waltzed a bit but after finding my groove, I got into a good pace despite dropping a couple of times. Near the end, my fingertips were working overtime!

Lesson: Continue developing grip and core strength.

Event 3: “Car” Deadlift 800ish pounds; 60sec cap

This is the other event I zeroed. I had a hard time finding my stance and was pretty fatigued from Farmers. My back was also a concern which got into my head.

Lesson: Build more pull strength. My deadlift is a relatively weak lift for me and is something I strive to advance.

Event 4: Arm over Arm Pull; 60sec. cap

This was my best event. My long levers worked to my advantage and the sled moved really well!

Lesson: Hone in technique for efficiency and speed.
 
Event 5: Atlas Stones. 140#, 160#, 188#, 200#, 220# 60sec cap

I was proud of this event as I was able to get both the 140# and 160# stones up!
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Lessons: Tacky is SOOOOO sticky! Technique is something I really want to work on. With my long limbs it made it hard to get a grip of the smaller stones. Once I get more efficient I’ll have time to get to the heavier stones.

Overall, I am proud that I competed in my first sanctioned Strongman event. I’m thankful for the lessons learned and for the opportunity I have to grow! I am more motivated and focused than ever. Women’s Middleweight Strongman is very competitive, but I know I have the potential and desire to get really good. I want to earn that trophy. I want to get stronger and to become more involved in the supportive and fun Strongman community! I’ll take the next few months to put into practice the lessons I have learned and hope to compete in at least 2 more events this year!

For those interested in Strongman training, I highly recommend it! It is fun, challenging and a great community to be a part of.