I don’t hate on those people. It’s fine. It’s stereotypical. And stereotypes exist for a reason. They do hold some truth.

I do want to get ‘that strong’. For me, that could mean ‘as strong as I was yesterday” on some days and “strongest I’ve ever been” on other days.

The barbell holds a special place in my heart. It’s where I overcome my fears of the unknown; where I challenge myself to grow as a woman.

Warm up sets on the barbell are routine. They’re like the day to day actions that we take that we are all too familiar with. Wake up, brush our teeth, grab some coffee from the same deli every day, say good morning to the AMNY paper man, hop on the train and head to work. My family and friends are healthy, my boyfriend loves me and the dog is in daycare. All is good in the world and I know what my day’s going to look like.

Nothing unordinary; we’ve been here before. Empty bar, Squat two sets of 5 reps; add 25lbs to each side, a few more reps; go up to 135lbs etc. Habit. The norm.

Lifting weights heavier than you’ve done in the past — getting stronger — is different.

It’s the moment when the routine ceases to exist. Warm up sets are over; the mundane tasks of daily life end.

It’s the moment when shit’s about to hit the fan. When you don’t know if you’re going to succeed; when opportunity comes knocking and you are simultaneously one step away from getting what you want and one step away from a place you’ve never set foot in.

As human beings, the unknown is scary. Whether it’s stepping out on stage to speak in front of 10,000 people, moving to a foreign country without a community of friends by your side or running your own business – the outcome is uncertain.

For women in leadership, this is especially true. Preconceived notions of how a woman should behave, how she should look and what line of work she should be in exist in society. Challenging the status quo, going after your dreams and causing impactful change in the world can be frightful.

This is precisely when the best of you is about to come out. You can either choose to cave in and let it get the best of you, or call upon your strengths and believe that you have what it takes to get through it. To overcome. To take the step into the unknown. To succeed.

The barbell is my opportunity to practice the unknowns of life. Every day that I get stronger in the weight room is another day that I know I can handle the unknowns of life that’s going to come my way and be OK with whatever is in front of me.

If that’s not also sexy and feminine, I dunno what is.

———–

Special thanks to Michele Kelber for the inspiration to write this post.

Follow Dana’s Fitness Journey on fitID.

*Dana’s mission is to empower women worldwide to create the Fit Life that they deserve. A sought-after Fit Life Coach, she has the innate ability to coach you in reaching your fitness goals and simultaneously drive you into discovering what you truly want in all areas of your life and directing you on how to get there. She is the Co-Founder and CEO of fitID and is on the Starting Strength Seminar Staff. Click here to inquire on how to work with Dana in-person in NYC or virtually*

You stop and wonder to yourself: “Crap, how am I going to enjoy this joyful month and not gain 10 pounds!?” “Will I wait, like all previous years, till New Years Day and tell myself to start fresh on Jan 1?”.

Does this sound like you or one of your friends?

I know I, and many of you, can relate.

We’ve been here before.

No fear. There is a way to not gain weight this December and still enjoy the cookies and cocktails that come with this festive time of year.

How? Here’s how…

1) Awareness: Although this time of year brings lots of friendly gatherings and good times, it can be stressful. The pressure to buy gifts and be as happy as a kid on Christmas can cause you to want to overeat. Be aware that this is a possibility for you and know you are not alone. Awareness creates the freedom to create a different future.

2) Commitment: Make a pact with yourself that the way December starts will be the way December ends. Whether it’s the number on the scale that doesn’t fluctuate or the skinny leather pants you tried on 12/1 and would love to be able to wear on New Years Eve, make the decision that you’re going to succeed.

3) Action: Commitment without action is a dream without a road map. What are you going to do differently this month to ensure you succeed?

Here are 5 actions you can take to ensure a successful and fit month:

• Add an extra workout per week – Combine strength training and intervals to increase the amount of total calories you burn. This action will not only cause you to feel great after the workout but it will keep you focused on staying active and fit. Remember how pumped you were mentally after you first started to work out religiously?

• Cut down on carbs – If you eat carbs with every meal, decide to cut it by ½ for the month of December to account for the holiday drinks and cupcakes you may consume. The carbs that I’m talking about include Pasta, Bread, Potatoes, Rice, and Desserts etc. If you eat one of these for dinner every night, make the decision to eat less of it per meal or choose to consume it only every other night in December.

• Increase your green veggies intake with every meal – Green veggies get you to feel fuller faster and have very little calories. Using these veggies as a filler will most likely cause you to consume less calories per meal.

• Decide which events matter – Determine which events in the calendar you are going to let loose at. Whether it’s your holiday dinner at Lavo over pasta and pizza or the buffet luncheon at your company’s headquarters, be clear on the meals you are OK with overeating at. Once you have these days in mind, eat less for the days leading up to it.

• Be accountable – A picture says a thousand words. What if I asked you to take a picture of everything you eat in December right before you eat it? Would you make better choices? Download the fitID app and snap your meals. Chances are you’ll eat less than you anticipate. I know I will. Find my December meals on fitID here.

The bottom line is this: December doesn’t have to be the month that you pack on the pounds because it’s the holiday season. You can have it be different this year. Pick one of these actions that you can commit to and see how you stay fit and still enjoy one of the best times of the year!!

To a Fit, Joyful and Sexy December!

*Dana’s mission is to empower women worldwide to create the Fit Life that they deserve.
A sought-after Fit Life Coach, she has the innate ability to coach you in reaching your fitness goals and simultaneously drive you into discovering what you truly want in all areas of your life and directing you on how to get there. She is also the Co-Founder and CEO of fitID. Click here to inquire on how to work with Dana in-person in NYC or virtually*

Are you a coach who’s lost some business recently?

Have you wondered why certain clients have decided to stop training with you?

Do you look around and speculate why other coaches have more clients than you?

For the last 10 years, I’ve been asked for the “tricks” to building a successful fitness coaching business. Whether it’s one of the hundreds of personal trainers or health club managers that I’ve coached or current personal trainers new to training that are interested in my independent business’ success, everyone wants to know the secret.

While there are numerous factors involved in becoming a prosperous fitness professional that range from Marketing, Planning, Pricing, Projecting, Business Organization, Customer Service, Follow Through and Follow Up, it’s important to understand that there are a few fundamental pieces that one must abide to no matter what.

I like to coin these the 10 Commandments Of Coaching.

Live by these commandments and your business will not only grow, it will be flourish and be sustainable.

1. Be on time- Time equals responsibility. When your client shows up and you are waiting for them to start their session, it shows that you are responsible and have your sh*t together. Scrambling to get to your client who is waiting for you looking at the clock is no bueno and will have your client thinking: “I’m paying him and he’s late?”

2. Respect your client- As a coach, you are part technician, part motivator and part shrink. Clients may confide in you their darkest secrets and personal dramas. They trust that you will keep everything confidential. Under no circumstances should you ever speak to one client about another client’s personal business. It shows lack of integrity and you will lose their trust immediately. What’s a relationship without trust? Nada.

3. Speak their language- People learn and communicate in different ways. It is important to
know what type of learner is in front of you when you are teaching them an exercise: a visual (show me), auditory (tell me) or kinesthetic (let me do it first) learner? Knowing this information will give you an indication into how your client learns best. Similarly, the type of personality that you are interacting with will guide you into how to communicate information effectively so they get it. For example, an Analyzer will want the exact details of why my back angle in a Deadlift is x, a Supporter will want to know that you think they’re doing the Deadlift properly, a Promoter will want to know that the Deadlift will make their butt look good at the party this weekend and a Controller will want to know that the Deadlift will get them to reach their goals of losing 2% body fat in 1 month. Don’t talk vectors and forces with promoters; keep your kumbaya talk away from the controllers. Always remembers: Their language may not be your language. If you want your client to get you, learn and speak their language. Kind of like your personal relationship right?

4. Have a plan- Failure to plan is planning to fail. Your clients look to you to create a road map to success for them. If they were able to create and execute the map themselves, they wouldn’t have hired you. Assess where your client has been (history), measure where they are today (body fat measurements/strength levels), establish where they want to go (goals) and thereafter create their plan for how to get there (road map). Reassess every 4-6 weeks (or more frequently depending upon your agreement with them), give them feedback on how they’re doing (praise and/or honest kick in the butt based on their personality and what’s needed) and modify the program to keep them progressing towards their goals. This also means that tracking is key. Write everything down. Use pen and paper if you’re a creature of habit or even better, get with the growth in technology and use a free mobile/web application such as fitID so that all their progress is tracked and viewable in one place.

5. Back it up- Have a reason for everything. Before you prescribe an exercise for your client to do, make certain you know why you’re having them do it and ask yourself if it’s the most effective exercise for their needs and goals. Having a 300lb woman do seated Bicep Curls when her goals are to lose ½ her bodyweight may not be as effective as having her do Squats or Deadlifts. You’d be surprised how many times I see this in the gym. You only have x hours with your client a week: each exercise should be the best exercise for their goals and you must have an explanation for why you picked it over any other exercise.

6. Abide by your cancellation policy- All coaches should have a 24 hour cancellation policy attached with a “get out of jail free” card or two. This means that if your client cancels within 24 hours of their session, they still have to pay for that session even though they’re not going to show up. If it is their first time canceling and/or the cancellation was due to an emergency, they get a free pass. Establish for yourself what qualifies for you as an emergency and what would get them a free pass. For many coaches, a meeting they forgot about or oversleeping for a session doesn’t count as an emergency. This policy does four things: first, it ensures that you know what revenue is coming through your door every week, second, it shows your client that you are serious about your business and time and they’re lucky to fit into your schedule, third, it gives your client something ($$) to have at stake, and fourth it causes your client to understand that canceling is not OK because it will result in them not adhering to their road map towards their goals.

7. Be all about them- Let’s face it: your clients pay you to listen and support them in life. Yes they’re there to get results (that’s a given) yet many times it’s your care and guidance that solidifies their loyalty to you. This means that your sessions need to be focused on them. It’s their hour. Talking to them about your relationship woes for an hour may be OK for one session, but keep doing it and one day they will ask themselves “gosh, Dana keeps talking about herself. Isn’t this session supposed to be about me?” It’s like going to a shrink and the shrink talking all about their life to you for an hour. No bueno. If they ask you a personal question, answer happily. But don’t make the session about you. You are that one person in their life that they can come to and know that you will listen, care and offer guidance as a neutral party in their life. Shut up about you and focus on them.

8. Live it- Talk is cheap. If you want your clients to look up to you, live what you preach. It goes without saying that you need to workout regularly. You may be a coach that teaches your client the 80/20 rule: eat well 80% of the time and go crazy 20% of time. Try and live by that too. People like it when others practice what they preach. It makes you credible and honorable.

9. Stay in the loop- If you’re a computer engineer, you’d want to know what Apple or Microsoft is up to on a regular basis. The same applies for fitness. As our industry is constantly coming up with new gadgets and research studies, you should keep yourself up to date on what’s going on. Whether it’s signing up for a new certification every year, attending a seminar, joining a fitness mastermind or subscribing to the blogs of various fitness experts, keep your mind in check. It will keep you fresh and invigorated about your profession and will support in intelligently answering your clients’ questions when they ask you, “I just heard about TRX: what is and why aren’t we using it?”.

10. Be positive- Don’t bring your personal crap into the workout. It’s 5pm and you’re about to train Cathy yet you’ve been up for 24 hours, had a fight with your roommate and realized this morning that you can’t pay rent. Whatever is going on in your life, leave it at the door. This is your one-hour with Cathy to provide her with positive energy. You may not feel awesome and you can let your client know that it’s been a rough day, but it doesn’t mean that you can’t be positive from that moment moving forward. No one wants to be around Debbie downer; least of all your paying customers.

I’d love to hear from you:

Coaches: What other commandments would you add to the list?

Clients: What do you look for in a coach before hiring one? What makes you stick with them?

*Dana’s mission is to empower women worldwide to create the Fit Life that they deserve.
A sought-after Fit Life Coach, she has the innate ability to coach you in reaching your fitness goals and simultaneously drive you into discovering what you truly want in all areas of your life and directing you on how to get there. She is also the Co-Founder and CEO of fitID. Click here to inquire on how to work with Dana in-person in NYC or virtually*

I landed and got into my rental car, called my dad to see how he was doing (they were in Israel visiting from China) and set out to meet him and my mom, my twin brother, cousins and aunt who had all congregated to drink beer, eat hot dogs and watch my cousins perform with their band during the annual Oktoberfest festivities in Tel Aviv.

I arrived to the large open outside venue filled with picnic tables and loud Israelis. I located my aunt who, at about 5”11, bright blond hair and a voice that travels from one end of the country to the other, isn’t hard to spot, and proceeded to their table and to the seat that had seemingly been waiting patiently vacant for me.

I sat down.

Everyone looked over and paused in shock. Time stopped still.

“Dana!? What are you doing here? You’re not supposed to be in Israel. You were just here with us 2 months ago. What is going on here? I can’t believe it. Is it really you?” was some of their reactions.

My parents leaned over and hugged me, wondering why a “girl looking just like you had been walking right at us” and happily informed me that I could stay with them because they had an extra bedroom (I set that up with the hotel reservationist and made them think it was their “upgrade”. Sneaky Dana).

My 12 year-old cousin, who helps me with fitID and is constantly online and connected with technology, thought it was all normal as we had skyped the previous day and just wanted to talk about when the next mobile update was coming out.

My twin brother was speechless and all smiles.

Yet it was my aunt’s reaction that is the moment I will never forget. She was crying tears of joy and amazement. It hit her: Dana traveled more than 5000 miles to surprise me for my 50th birthday.

She was right.

People that know me know that I’m not great with surprises. I usually get so overly excited that I wind up giving away a hint that gets people guessing what I’m up to.

This time was different. I committed to myself that I would succeed in keeping my emotions in tact and not shed any light about my surprise. This trip was about getting the people closest to me to stop and recognize that they are loved, in a way that they never felt it. I knew that surprising them with my presence would make the greatest impact of all.

My aunt’s words upon saying goodbye to me at the end of the trip were priceless:

“Dana, I have had a lot of great things happen to me in my life. But this is beyond what I could’ve expected for my birthday. You made me feel so loved. You came here for me. No one has ever done that for me and I will forever remember this ”.

Sometimes you have to get out of your own way and venture outside your comfort zone to make someone else feel special.

I leave you with a video to a song that I feel extremely connected to. Ironically, it’s the song I play every single time upon takeoff in an airplane. It gets me to stop, be present and acknowledge how grateful I am to be able to share love with other people. Click here to watch.

Who are you going to show love to today when they least expect it?

Who’s going to cherish your actions and words today?

*Dana’s mission is to empower women worldwide to create the Fit Life that they deserve.
A sought-after Fit Life Coach, she has the innate ability to coach you in reaching your fitness goals and simultaneously drive you into discovering what you truly want in all areas of your life and directing you on how to get there. She is also the Co-Founder and CEO of fitID. Click here to inquire on how to work with Dana in-person in NYC or virtually*

This past Sunday the skydiver Felix Baumgartner, in a mission called Red Bull Stratos, entered a 2,900 pound capsule and jumped to Earth from a helium balloon in the stratosphere at the height of over 120,000 feet (3 times the cruising height of an airplane). As part of this 5 years-in-the-making project, he set the altitude record for a manned balloon flight, parachuted from the highest altitude and broke the speed of sound by free falling at over 800 miles per hour.

The idea that someone could pull off something like this is a testament to the development of technology, dedication of a team to a never-before-accomplished-goal and to the die-hard nature of Felix himself. He was adamant about having over 30 cameras film his mission, from cameras showcasing him inside the capsule ascending for over 2.5 hours, to those hooked to his body to capture him falling to Earth. 30 cameras that could be capturing a moment in history or perhaps the tragic moment of his death.

For me, as I sat on my computer watching him ascend, jump and land, the same feelings when I have flying overtook me. I couldn’t control myself. He was going to do something no one had done before! What was he feeling? Was he reflecting on his life? Trusting his lifeline at mission control, 84 year old Joe Kittinger, who held the record he was attempting to break? Or was he simply surrendering to the universe in between moments of going through his checklist?

His words to the world right before he jumped were “sometimes you have to be really high to see how small you really are. I’m going home now.”

A few words so eloquently expressed right before a leap of faith into the unknown.

Felix inspired me so much this past weekend.

Here are a few takeaways that I feel could contribute to your day today:

1. Trust that you can go past your limits and what has been done before you. Felix broke many records, some of which outsiders thought he was insane for even attempting. Even though something hasn’t been done before doesn’t mean it cannot be done and you shouldn’t be the one to do it. In fact, it’s the reason why you should do it and why it could be done.

2. The whole is bigger than the sums. Felix had hundreds of people work together to successfully accomplish this mission. Surround yourself with people that support you in your life’s passions. Having them have your back could be the difference between a so-so payday and a big-money payday or in Felix’s case, life or death.

3. Strive for excellence in everything you do. Felix trained for 5 years for this one moment. He was prepared. Mediocrity just doesn’t cut it. People who accomplish greatness live in this stratosphere. Be great day in and day out.

4. Create check-lists. I’ve been reading a book called The Checklist Manifesto. The difference between Felix living and dying was in the hands of the checklist (he had over 30+ items on his to go through). A checklist is the recipe for success as it failure proofs whatever you are up to.

5. You never know who you will inspire. Felix had no clue so many people would tune in and watch his jump. People are interested in you – you have something unique that no one else possesses and they look to you as their inspiration. Remember that.

*Dana’s mission is to empower women worldwide to create the Fit Life that they deserve.
A sought-after Fit Life Coach, she has the innate ability to coach you in reaching your fitness goals and simultaneously drive you into discovering what you truly want in all areas of your life and directing you on how to get there. She is also the Co-Founder and CEO of fitID. Click here to inquire on how to work with Dana in-person in NYC or virtually*

I had this feeling after a recent trip. I was on a high when I came back: feeling invincible, with an “anything is possible” mantra in my head, ready to take on the world. Within what seemed like a split second, my thoughts took a 180-degree turn: “Who am I? What am I about? What’s my purpose? Can I really do this? Why am I feeling this way? I shouldn’t be feeling this way”.

Crisis Dana. What do I do?

I stopped myself before I wound up in an even more of a rut and had a little chat with myself (I do that quite often):

“Dana, what you are feeling is normal!”

Thanks self.

Everyone experiences these funky moments in life. Yes you, who thinks is the only one that ever feels this way, is not alone. Even the people that you idolize who always seem perky have these days.

In society, we are taught to accept only the good. When things are going well, awesome – keep going and blowing through your action plan and high fiving everyone you see on your way to achieving your goals. When things are not so good, we are taught to minimize how we feel, be numb to what’s happening inside of us, try and “get over it” and put on a happy face.

Does trying to get over it and sticking on a happy face truly get you out of your funk? I don’t think so.

Here are 4 steps to get you out of your funk:

1. Be OK With Not Being OK – The first step to changing how you feel is to literally STOP and RECOGNIZE that you feel the way you do. It seems trivial, but ask yourself how often you’ve truly accepted the emotional state that you are in. The reason we suffer is because we think we shouldn’t be feeling the way we are feeling. By allowing yourself to feel whatever it is that you feel, you are giving yourself permission to not be OK. It’s this moment of clarity that is the catalyst for a change.

It looks like this: “Crap, I feel like crap. Yes, I Dana feel like crap.”

You can do this by yelling to yourself in front of the mirror or with your eyes closed; taking it out on the 200lbs you’re about to lift, or by simply engaging in self-conversation while hibernating under the covers.

2. Commit to a deadline – You are at choice. Know that you are choosing to feel this way. Nobody can get you to feel a certain way; they can only push your buttons and you then interpret it as pain. Like the rain, your feelings come and go. It is up to you to decide when you are willing to shift how you’re feeling. Give yourself a timeframe:

“I am going to give myself 1 hour to feel like crap, sulk, get in my PJs, eat a pint of ice cream and watch boob-tube” or “I am going to give myself 5 minutes and then I’m going to choose a different feeling”.

Commit to the deadline that you’ve established and don’t back down.

3. Vent – Sometimes, simply being OK with how you’re feeling and giving yourself a deadline works. Oftentimes, it’s not enough and seeking outside support is useful and recommended. Pick up the phone and call someone you know will listen to you without judgment and opinions. This can be in the form of your best friend or a life coach:

“I am calling you to vent. All I’m asking of you is to listen without judgment and not hang up. I am not asking for your opinion. In order for me to get clear of what I’m feeling I just need to let it out and I feel most comfortable doing that with you”.

At that point, let it all out! You are unhappy, doubting yourself, hating your boss & feeling fat – Great! Feel it!

4. Create A New Reality – The funny thing about us as humans is that because we choose our feelings, we also possess the power to change them at any given moment.

Think of children. They get angry and throw a tantrum; they let it all out and then 2 minutes later it’s as if nothing happened and they’re off playing in the sand.

Shifting your feelings is like building a muscle; it takes daily practice. Sometimes you have a not so good day of shifting your reality and other times you feel like a champ.

People who have mastered self-coaching are capable of recognizing their feelings and shifting them at a moment’s notice. If you’re experiencing challenges in getting out of the funk, I’d highly suggest you give yourself permission to be coached by a life coach. Their role is to be that neutral person in your corner, who is not in your personal circle and whose sole purpose is to lend their ear and support you in shifting your thoughts and feelings and propel growth. Priceless.

*Dana’s mission is to empower women worldwide to create the Fit Life that they deserve.
A sought-after Fit Life Coach, she has the innate ability to coach you in reaching your fitness goals and simultaneously drive you into discovering what you truly want in all areas of your life and directing you on how to get there. She is also the Co-Founder and CEO of fitID. Click here to inquire on how to work with Dana in-person in NYC or virtually*

My perception of Gaga all changed today.

Her recent weight gain of 25 pounds has been a top trending topic for the media recently. She attributed it to her love of pasta (ditto!) and the fact that her father owns an Italian restaurant where one just can’t resist the food placed in front of you.

Instead of being a typical celebrity that engages in war with the press or sues the publications for the misleading photos of her weight gain, she took matters into her own hands.

She took half-naked photos of herself, with only a matching yellow thong and bra to boot, and posted it online in her own social media community named Little Monsters in a new subsection called Body Revolution.

Along with these photos she wrote:

Bulimia and Anorexia since I was 15.
But today I join the BODY REVOLUTION.
To Inspire Bravery.
and BREED some m$therf*cking COMPASSION.

You know what happened next?

Within hours, thousands of her community members (aka Little Monsters) were posting photos of themselves with scars from their mastectomies, cancer operations and open heart surgeries; amputees showing their true self with images of their bodies; cutters displaying their wounds; individuals suffering from anorexia and bulimia sharing photos of themselves looking in the mirror. The list goes on.

What Lady Gaga did was remarkable: she took a personally crappy situation and turned it into a source of empowerment.

Yes, this is me. Exposed. I Am Brave. Be Compassionate.

What it fueled in people was the notion of, “there is someone else out there like me. I am not alone. I don’t have to hide. I have permission to show my true self”, followed by bravely sharing photos of who they really are and writing about their experience.

Life-changing.

Genius.

In today’s era of social media, celebrities are taught to share more of themselves in order to build trust and loyalty amongst their fans. Gone are the days of being mysterious and unapproachable to sell your brand. Lady Gaga takes this concept to a whole new level. With a record 30 million twitter followers, she is not just an icon who fans want to touch, be and look like. That’s old school mystery mentality. She has ingeniously crafted a world of followers who follow her because they are empowered by her authenticity. She is adamant that she is exactly like everyone else and is simply the catalyst for inspiring bravery in others.

I am amazed by her genuineness and am a converted fan. Gaga may have learned a thing or two from Madonna about singing, dancing and being provocative. Maybe it’s time Madonna learned something from Stefani Germanotta, the human being that is Lady Gaga.

Perhaps you’re a personal trainer that listens to these comments and questions every single day or maybe you yourself are part of the clan that associates weight training with bodybuilders or those intense women that snatch over 300lbs overhead. Better yet, you may be the person that has walked by a woman lifting heavy weights and thought to yourself “WTF is she doing? And why on earth would she think that swinging that heavy-looking-thing-over-her-head is a good thing to do?”

Regardless of which side of the table you’re on and the preconceived notions you have about lifting weights, I’ve decided to take matters into my own hands so you, once and for all, have a clear understanding of why yes, you should lift weights!

1. Armor Your Body – Your muscles are your protective armor. What do I mean by that? Let’s involve a tiny bit of science into our conversation to fully understand this concept: a joint is the location where two bones make contact. Muscles are connected to bones via tendons. We move because various muscles work in union to pull on our bones. When you lift weights, you are strengthening your muscles and tendons, which means, by definition, that you are fortifying the areas surrounding your joints. You get where I’m going with this? A stronger body moves better and faster and is less prone to injuries, slips and falls. Think of your body as your house. As you lift weights, you are building a more solid house that can withstand outside factors. Remember Miranda? She was in a car accident and was walking around for 3 weeks with a broken neck before doctors realized she needed emergency surgery as she was at major risk for paralysis. Her neck was literally hanging off of her body. They said the only reason she was not paralyzed was because of how strong her body was. Crazy. Similarly, for those of you that are parents, you know how taxing it is to run after your kids all day. Wouldn’t it feel better to be able to drop down on the floor for playtime or lift them to your arms when they’re exhausted, keep up with their fast feet and play with them all weekend with ease? Get stronger and your body will move more efficiently to keep up with them.

2. Say Goodbye To Fat – What?! Where do I sign up? Here’s the general scoop: The more muscle you gain, the higher your metabolic rate (the rate at which your body burns calories at rest). Lifting weights, unlike cardio, results in you continuously burning calories long after your workout is complete. Consistent weight training causes a permanent increase to your metabolism. Couple that with eating healthy and you will have amazing changes to your muscle to body fat ratio as will be apparent by a decrease in your body fat %, changes in your dress size, more muscle definition and countless “Wow, you look amazing and so fit”, or “Geez! You’re so tiny and toned” comments from your girl friends.

3. Fight The Aging Process – It’s inevitable. We are all getting old. Three experiences that happen as we age: 1) Our joints ache more 2) We see fat develop in certain areas that were never there 3) We walk slower and perhaps at some point, can’t get up from the toilet seat. The future does not look fun: our bones mineral density decreases, we are at risk for osteoporosis and it’s harder for us to lose fat because our metabolism is going down. So how do I delay this depressing reality? Lift weights. By loading your body/bones with weights and exercising with big movements (i.e. Squats, Deadlifts, Overhead Press), you are increasing your bone mineral density and like mentioned above, strengthening your joints and increasing your metabolism. You may not move like you did when you were 30 years old or have the metabolism of a teenager, but you will be at a lower risk for breaking your bones, feel less aches and pains and not see as drastic of a decline in your metabolism as you would if you never lifted. Start now and the future doesn’t have to look so bleak!

4. Mommyhood preparation – If you’re looking to get pregnant at some point, this is for you. Ponder this: The stronger your body, the greater your body will be able to withstand the weight gain during your pregnancy and the faster you will be able to shed the pounds after your little munchkin makes their grand entrance. Danielle is a prime example. She gained lots of muscle before her pregnancy (check out this video of her clean & jerk @ 128% of her bodyweight) and was strong enough to physically carry 45% of additional bodyweight over 38.5 weeks with twin boys. The result? Two healthy babies with a total birth weight of 14lbs. Can you imagine what could’ve happened if she wasn’t this strong going into her pregnancy?

5. Empower Yourself – If you are like most women in relationships/married, you work a 9-5 job, come home, cook dinner, and put the kids to sleep and/or hangout with your spouse. If you’re single, the latter part of your days may be spent having dinner with friends and bar hopping to scope out the scene. In both situations, you are going throughout your day in a routine that only you know too well. Wake up. Eat Breakfast. Work. Eat. Work. Come Home. Eat. Sleep. When you lift weights, you are adding a new fulfilling dimension to your life. I like to coin this “me” time – giving yourself your own undivided attention, to progress and excel at making yourself feel better, get stronger and look hotter every single day. Many days we’re tired, PMSing, feel like crap and don’t want to work out. When you commit yourself to your new lifestyle of lifting weights, you are challenging yourself mentally in ways that you never have before. You’d be amazed at how proud you’d feel after working out on an off day; be astounded by being able to lift weights that only previously were a “yeah right!” in your mind or reach fitness goals that you were doubtful could ever be achieved. Imagine how this newfound sense of empowerment could carry over into other areas of your life? You’d be unstoppable!

6. Make your ass look good – This deserves it’s own line item and can only be justified by photos from our ladies at PrettyStrong Powerlifiting who devote specific days to this topic! Enjoy!

7. Look Better Naked – Whether you are single or in a relationship, lifting weights turns the romance back on! Think about it this way: if you solely diet, you may lose pounds on a scale but only look like a smaller version of yourself. If you lift weights, you will physically look different than before because of the muscle to fat ratio changes. So imagine the confidence boost when you’re in an intimate setting. Priceless.

Three myths that must be debunked from our female mental encyclopedia:

• Myth #1: I’m going to get bulky – If I hear this phrase one more time…..When we think of bulky, we think of bodybuilders will massive quads and shredded abs who walk across the stage in tiny bikinis posing to show off their guns. Here’s the deal: women cannot physically get bulky. We do not have the natural ability to produce much testosterone, unlike our male partners. Testosterone is one of the main hormones that are responsible for increasing muscle size. Imagine how hard it is for men to increase size by merely lifting weights; now imagine women without nearly as much testosterone. Infinitely harder. The reason why female bodybuilders look the way they do is not an accident or a by-product of 3-5 hours of working out in a gym a week. It is part genetics, part synthetic testosterone (unfortunately and not always the case), a ridiculous amount of hours spent in the gym daily coupled with a specific diet. The only reason you may appear to look bigger is if you eat like crap when you are on your weight-training program. This appearance has nothing to do with lifting weights and has everything to do with what you’re putting in your mouth. It’s a classic case of thinking that “because I work out I can eat more”. Negative. Unless you are looking to gain weight, lifting weights and eating more will make the numbers on the scale go up and cause you to get insanely frustrated.

• Myth #2: Lifting weight is dangerous – This statement makes me laugh. What exactly is dangerous about lifting weights? Anything you do against its normal ways can be classified as dangerous. Driving a car and veering off the side of the road is dangerous; climbing up a ladder on unstable ground is dangerous; lifting 300lbs when you’ve never worked out before is yes, dangerous. Lifting weights, when performed in its correct fashion and under the proper intensity for that individual, is not even close to causing injury. Here’s some insight for you: weight lifting is less dangerous than playing sports. Who knew!

• Myth #3: I want to lose fat in a certain area – Sorry to burst your bubble, but there is no such thing as spot reduction. We are all born with a specific type of body and we store fat differently. For example, I always had a big butt and legs and a smaller waist. For as long as I can remember growing up, I’ve wanted to have smaller legs. Not gonna happen. When I gain weight, my lower part of my body is the first to blow up; when I lose weight, my ‘target’ areas are the last to be impacted. Crap! So no, you cannot point to an area of your body that you want to get rid of and say, “I only want to focus on losing this”. Be happy with what the universe gave you. Keep working out and eating healthy and your problem areas, although maybe not to your 100% liking, will go down as much as your genetics will allow it.

Your turn to comment: What other myths are out there that you want debunked?

*Dana’s mission is to empower women worldwide to create the Fit Life that they deserve.
A sought-after Fit Life Coach, she has the innate ability to coach you in reaching your fitness goals and simultaneously drive you into discovering what you truly want in all areas of your life and directing you on how to get there. She is also the Co-Founder and CEO of fitID. Click here to inquire on how to work with Dana in-person in NYC or virtually*