Everything you need to know about Candlesticks  

If I had a dollar for the amount of times people told me they have a hard time with candlesticks then I would be a rich lady. 

This is NOT an easy movement but its SUCH a good one not only for your glutes but for that core! 

The Form

• Starting standing tall
• Sit straight down and allow your legs to rise up the ceiling 
• Swing those legs down and bend them so your feet land right above your butt cheeks on the floor
• Lean forward and stand up! Rinse and repeat! 

Hardest part people have is standing up! A LOT of this can be due to hip mobility so make sure you get a GOOD warm-up before starting 

Few things that are SUPER helpful with this: 

1. Pretend like you are going to do a forward roll 
2. Just go up as to as high as you can and lift your butt a little off the gorund 
3. Grab onto a buddy on the way up
4. Use a coach to increase the height you are rolling from so that you can get the idea...

Everything you need to know about Breakdancers 

Want to learn a new dance move?! Well breakdancers, sit-throughs, flow throughs whatever you want to call them are a GREAT fun full-body movement to add into your workout and also even show off at a dancer party! 

The Form

• Start in a bear hold position, back is flat, knees  are hovering over the ground 
• Bring your leg through the opening that the opposite leg and arm have and lift up the opposite arm 
• Swing through and go back to your starting position 

Damn this move is hard to explain in words so make sure you watch the full video! 

The Drills

1-Bear Hold 

2-Bear single arm and single leg lifts 

3-Bear Hold Mini-Twist 

4-Bear Hold Tap Leg Through 

Do the DRILLS and get comfortable with them before moving onto the movement!

It will help you to feel more comfortable and save a lot of frustration.

Hope this was helpful!! Also, don't forget to sign-up for the...

 I mean how many of us have felt personally victimized by Bulgarian Split Squats.. I know I have ‍!

In this article and video I want to go over EVERYTHING you need to know about Bulgarian Split Squats.

1How to set up your Bulgarian Split Squat Stance without falling over, we will review 3 different ways!

2Common Mistakes we see in Bulgarian Split Squats

3How TWO small tweaks can drastically change what muscle you are targeting during the Bulgarian Split Squat

4A TON of different Bulgarian Split Squat Variations that YOU can try!

How to set up your Bulgarian Split Squat

Stance without falling over

There are THREE ways you can set-up:

1Two Steps Forward from the bench, the put your foot shoe laces down

2SIT on the bench first then shift forward

3START from the bottom position and come back up

Common Bulgarian Split Squat Mistakes 

1You line up like you are on a tight rope! You want to think train tracks instead, wider stance with...

“It’s definitely been an amazing journey to see the progress, not only physically, but mentally.”

This week’s WARRIOR OF THE WEEK is Kesem! Kesem lives in Tampa, Florida and found Angela through Women’s Health’s instagram workouts. 

Prior to covid, she felt like when she went to the gym, she was just doing the same thing over and over again and had a hard time finding a class that she really liked. She was bored, and felt like she was lacking the structure she needed, especially to recover from a knee injury. She found the community she was looking for in Strong Feels Good. In the SFG program, Kesem was able to work through a variety of workouts to build strength in areas and muscle groups she didn’t really think about before.

With Strong Feels Good, Kesem has finally found the workout classes she was looking for. Her favorite? The HIIT workouts, and the variety of the workouts keep her from feeling bored. With her strength...

 Everything you need to know about KB Swings

Another movement that SEEMS simple when you watch it….but then you go to do it and you’re like WTF why can’t I figure this out!! So I am going to break it ALL down for you and take you through some of my favorite drills to improve it! 

Form of the Kettlebell Swing 

• Feet Shoulder Width apart and toes parallel
• Start in a have squat/hinge position with your fingertips at the bell handle. This is normally about TWO foot steps away from the bell (Watch video to see how to get there) 
• Gaze is forward and neck is neutral 
• Activate your Lats by Squeezing the bell, some people refer to this as a “seatbelt” that helps to protect the lower back 
• Hinge at the hips and Swing the Bell through your legs and right to your crotch (no glamorous way to say this)
• Keep Hinging and thrusting those hips forward
• Keep that seatbelt lock on the bell while swinging it up and allow the...

Everything you need to know about Pull-ups! 

Pull-ups always seem like an impossible skill to achieve! But I promise you...it's not if you know exactly what to work on! So let's go through it all! 

In order to get your pull-up you need to focus on THREE things being:

Mobility 

Stable 

Strong 

In the video above I will go through a technique to figure out how your overhead range of motion is and also give you drills on HOW to improve this if its lacking! 

Next we will review about making sure your shoulders are stable. Because there a lot of "stuff" going on in your shoulder so you want to make sure you body is prepared and stable to pull-up your bodyweight! I review TWO Drills that I LOVE to help with this! 

The Form of the Pull-up?

Hands a little further than shoulder width apppart 

Thumbs can be UNDER or OVER the bar, if you have your thumbs UNDER the bar it will help to activate your lats better, give you better grip and is great is...

Everything you need to know about Deadlifts

I personally wish I found deadlifts sooner...for the longest time I was always ONLY squatting...which lead to my body being SUPER Quad dominate, later this turned into an imbalance that would lead to me tearing my ACL… 

But anyways!

Let’s talk about FORM

(Reminder I am going over the classic deadlift there are other types of deadlifts you can do)

• Feet hip widths apart toes are parallel 
• Hands shoulder width apart if on barbell or broom 
• Lock out your lats…yes your arms are NOT just hanging out there! Some people refer to this as putting your “seat belt” on to protect the low back (Watch video I specifically go over what this means)
• Booty Pop your butt back meaning hips back first
• Slide barbell down the fronts of your thighs...like literally..you should feel it against your thighs as you slide down
• You will have a slight bend when you get past your knees remember its NOT a squat
• ...

All you need to know about PUSH-UPS  &

a 7 day Follow Along plan you can use to get stronger with them! 

I personally LOVE push-ups! You don’t need any equipment to do them and it’s a great way to test your strength! NOT to mention by just changing your arm positioning in a slight way you can work different muscle groups! 

But push-ups aren’t as easy as they look! So in this article & video we will go through EVERYTHING that you need to do/know in order to perfect them! 

The Form 

• Plank Position: Making sure that your shoulders are directly over those wrist and hands are shoulder width apart (please note we are reviewing the classic push-up, other push-up variations you can change arm positioning). Your body should be completely level, so no sagging of the belly to the floor or butt way high in the air. A great way to help you stay in this position is to literally SQUEEZE the glutes and pretend that...

Robin is from Rhode Island, and pre-pandemic worked as a stage manager, but with theater being shut down, her side-job of coaching gymnastics is now her full time job. When the quarantine started, Robin wasn’t in the best place: she had put on some weight from stress and wasn’t feeling comfortable with her body. She started with my free STRONG FEELS GOOD Challenge and segued into many of my other programs before finally settling on the SFG Membership.

Being able to see her progress throughout the many strength tests she has done has been one of her favorite parts because it has helped her truly see her progress and analyze her numbers. Robin’s had a couple nagging injuries but she’s really learned how to listen to her body, perfect her form even if it means doing an exercise modification, and know when it’s time to rest for her injuries to recover. Robin also loves the community and the support, connections, and friendships she has been able to create...

“A year ago, I don’t even think I knew what a plank was. That just shows you how bad I was with working out. If you had said I would be where I am today, I would say no effing way!”

Our Warrior of the Week is Chelsea! Chelsea hails from Washington DC and works for an environmental non-profit.

Chelsea had NEVER worked out before joining my program. Between her long work days and her struggles with anxiety, she never had the time or the confidence to work out. Covid created the perfect situation for her to start working out in the comfort of her own living room, but even then, it took her a long time to find the confidence to turn on her camera on the Zoom workouts.

Going to a gym can be super intimidating, especially if you’re a beginner. Chelsea is competitive by nature, but realizing that the only person she’s competing with is herself, and in the Strong Feels Good program, nobody is competing against her, but rather, supporting her and...