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Welcome to the sheSTRENGTH Squad!

Please fill out the information below to the best of your knowledge. And we will get started! I can NOT wait to meet you and introduce you to our sheSTRENGTH Squad. Ready to gain new confidence and strength?? Let's do it. See you soon, Anna

Main Form

  • Please record any injuries/medical conditions that will affect my fitness/health pursuits...
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    I understand I have enrolled in a program of strenuous physical activity including but not limited to aerobic dance, weight training, stationary bicycling, and the use of various strength equipment. I hereby affirm that I am in good physical condition and do not suffer from any disability that would prevent or limit my participation in this exercise program.

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Building Strength in Your Driving Leg for Fastpitch

Tess is demonstrating a toe-loading drill in lateral stance.  Implementing the 2nd phase of a pitch, right before take-off and release.  I stole this idea from @Fosterfastpitch on IG. And we have started adding it into your workout routines with various loading patterns.  The concept is learning to load the toe and use the driving legs to force the weight shift through the feet and up the chain, through the glutes/hips.  Toe-loading activates glutes, glutes are POWER.  So learning...

Power for Fastpitch

Being a fast pitch softball pitcher involves many elements of athleticism.  One of the biggest pieces of addressing athleticism, and therefore increasing speed of the pitch, relates to power.  Building power in an athlete starts from the ground up.  One of the most overlooked pieces of creating power is foot-load.  The athlete has to be able to create and generate force through proper foot-loading before it can translate and travel up the chain as power and speed.  Any slight...

Questions about Training Your Core

Questions we get asked a lot about training your abs/back/core... Q1) Why do low back exercises always hurt my back? A1) Most people load their spine and not their actual core. Getting into proper position is key to do this.   Q2) Why after all these years of doing crunches, do I not have a strong-looking core? A2) Nutrition plays a big part of this. So does hormones. But also learning to train the core in various positions, planes, and ways is key! Crunches...

How to Do a Pull Up Seminar: Core Strength Needed!

https://youtu.be/j3VY88-0km0 This past winter, we held a Barn Gym Series event at the sheSTRENGTH Barn for men and women in the area to learn about the core strength, shoulder positions, and mobility needed to do a pull up safely, effectively, and AT ALL.  Pull up's are a beast many aspire to complete, but few actually do. What most people don't realize is core strength enables proper shoulder position, which are the main factors in the safety of doing a pull...

Easy Abs at Home

https://youtu.be/VcNMtj9WP-g Easy abs at home. All you need is 1 dumbbell and a small space for a mat. This workout series will be focused on working the oblique slings of muscle and tissue/fascia running from shoulder to hips.  These are movements we most associate with baseball and softball players, throwers in any sports, runner's, as as well as with everyday movements like walking or reaching. The 2 movements are: Deadbug with 1-weight Side Bridge Up's Deadbug with 1-weight main goals are to...

A Bi’s and Tri’s Workout You HAVEN’T Done Yet

https://youtu.be/XQizywateb0 I am almost positive you haven't tried this workout yet!! If you have a TRX system or 2 straps you can hang over a post or a playground monkey bar set, then you can do this workout. The goal is to complete 3 supersets of 10 curls, 10 tricep extensions. Rest 1 minute and repeat. The key to targeting these 2 muscle groups is keeping neck/traps relaxed and finding the right angle of the torso and feet.  Arms should be...

Bye Bye to Back Fat!

This month we've been focused specifically on losing back fat.  AND IT IS WORKING!! The women in my app are losing pounds and inches, PLUS finding confidence to wear summer clothes they haven't worn in a while.  AND I'm SO excited to share!   The workouts are targeted toward this area with strength training, cardio, and ab exercises 4-5 days a week.  All of my clients have been working out at home with dumbbells and bands and are getting results like...

1-Dumbbell Workout

https://youtu.be/D6QDrbMSYm4   All you need for this cardio burner is 1 dumbbell. Set a timer for 3 sets of 2-minute intervals using the WeTime app. Every 2 minutes, complete: 20 goblet squats, 16 alternating single arm snatch, and 8 dumbbell power cleans. Rest the remainder of the 2-minutes before starting again. Repeat for 3 sets of 2 minutes each. ——- SheSTRENGTH is a fitness app for women. The goal of sheSTRENGTH is to help women find a renewed sense of confidence, strength, and to...

weight loss

What Losing 7 lbs. in 3 Weeks Looks Like

What does losing 7 lbs in 3 weeks feel like?? Day 1: I want to workout at home, when I can, between work hours.  I have some dumbbells, a band, and a foam roller.  I want to lose weight.  I'm so ashamed of where I've gotten with my health.   Day 21: I'm down 7 lbs! I've been working out a few days a week.  And I can feel my body changing. The virtual workouts are really helpful, to follow along live...

Adding Miles Per Hour to Her Pitching Velocity

Tess came to me wanting to add miles per hour to her pitching velocity, and improve her endurance.  Before we could do either of those things, we had to improve her movement, positioning, and breathing.  Then we had to pattern those changes into her movement, before adding load and velocity.  As you can see in the pictures above, the pictures on the right, in red, were taken the week we started.  The pictures on the left, in white are...