AGM Health & Fitness

Do lunges hurt your back knee (the one lowering down to the ground)?

Try taking a wider stance and opening up the hip to turn the knee slightly outwards. Play around with the width of your stance and how much you open your hip until you don’t feel the pain. Start with static lunges (you can use a broomstick or something for support) until you can do them comfortably without pain, before progressing to the dynamic movement.

Try it and let me know how it goes!

If I ever become the story, you best believe I’m not going down without a fight! 💪🏼

Realistic, high protein meal prep (brought to you with no makeup and bad lighting!): High Protein Buffalo Chicken Salad (approx 6 servings 🤷🏻‍♀️)

Shredded rotisserie chicken
Bagged coleslaw
1 cup Greek yogurt
3/4 cup (or however much you want) cottage cheese
2 chopped celery stalks (optional for a little crunch!)
S**t ton of Franks

*MIX*
Optional - top with blue cheese crumble and/or green onions

Enjoy on its own, in a wrap, or as a dip! I don’t count macros but I’m sure you could figure it out if you’re into that sort of thing!

I was really self conscious about my belly in this one, but f*ck it. This is a real woman’s body and it’s valuable content.

I have the tutorials for the plank and the movements that come next in my beginners guide to strength training. Comment “plank” and I’ll send it over. Or don’t and just let me know if you learned something!

As a personal trainer who sees women who are new to lifting weights everyday, I can tell you right now that not once have we jumped into an intense workout. 99% of the time we start by learning these foundational movements. Comment “LEARN” and I’ll send you my beginners guide with the video tutorials for all of these:

1. Plank starting from the knees with a focus on maintaining the pelvic tilt.
2. Squat, focusing on core engagement, keeping the heels on the floor and gently pushing the knees out
3. Reverse lunge (gentler on the knees than a forward lunge), focus on pushing though the front heel and keeping balance throughout
4. Hinge, this is not a squat and it’s not just bending forward (see tutorial)
5. Incline push-up
6. Seated band row/pull movement

Work through the guide and the video tutorials until you feel confident doing these movements and I promise you’ll feel better about picking up the dumbbells for the first time. Comment “LEARN” and I’ll send it over to you.

If you know you should be lifting weights but haven’t started yet, you’re not alone.

Most women feel unsure where to begin and worry they’ll do something wrong or that they’ll look lost in a gym so they end up avoiding it all together until it’s too late. That doesn’t have to be you, and I have good news…

Strength training doesn’t start with intense workouts.
It starts with learning a few foundational movements and understanding how your body works.

I created a Beginner’s Guide to Strength Training with simple video tutorials to help you get started with confidence.

Comment “strength” and I’ll send it over to you. 💪🏼

You don’t need heavy weights to “tone” the back of your arms. Especially with this exercise called the “skull crusher”…don’t let the name scare you 😉

I love this exercise because it’s effective with light weights and uses resistance on the way up AND on the way down. Start with lighter weights (5-7lbs) and 8-12 reps (your last 2 should be a challenge without breaking your form). Remember these key points:

• Elbows stay in place at shoulder width
• Shoulders don’t move AT ALL
• Arma don’t creep in towards the body (keep elbows in the same place the ENTIRE TIME!)

Slow it down, make sure your elbows are in place, and your shoulders aren’t taking over.

If you’re learning to lift, form > weight. Always. Happy skull crushing! 💀

PSA! Keep those abductors engaged! You’re welcome for the view.

I know everyone is telling you to “lift heavy” but first, you have to learn *HOW*

Don’t rush into it. If you’re new to strength training, start by mastering these 6 foundational movements using your bodyweight only BEFORE you add weight:

- Core engagement (pelvic tilt ➡️ plank from knees ➡️ plank from toes)
- Squat
- Lunge
- Incline push-up
- Hinge

THEN, you can gradually add weight. BUT, increasing your weight should not compromise your form. That’s where injuries and compensations happen.

Remember, we’re strength training so that we DON’T get injured!

If you want my mini-course with tutorials of the movements to master first (in order), including the dumbbell exercises these movements will prepare you for, comment FORM and I’ll send them over to you!