Strength by Stacie

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Strength by Stacie Strength Coaching | Online + In-Person
🔹 Kettlebell + Bodyweight
🔹 StrongFirst SFG1 & SFB1 Certified
🔹 Nutrition Guidance
đź“© [email protected]

10/20/2026

TRAINER TIP TUESDAY 💪🏼

CAN’T DO A CHIN-UP YET? THAT’S EXACTLY WHERE THE WORK BEGINS.

Your first chin-up isn’t built with one perfect rep—it’s built through focused practice, steady strength gains, and consistency.

Here are a few ways to work toward your first chin-up:

💪🏼 Scapular pull-ups — Practice pulling your shoulders down and away from your ears while keeping your elbows straight.

💪🏼 Build your pulling strength — Exercises like rows and reverse-grip lat pulldowns help strengthen your back and arms.

💪🏼 Strengthen your grip — Farmer’s carries and dead hangs help build the hand, wrist, and forearm strength you need to hold onto the bar and control your bodyweight.

💪🏼 Negative chin-ups — Start with your chin above the bar, then lower yourself slowly and with control until your arms are straight. Use a stable step to return to the top.

I emphasize creating full-body tension, staying connected to the movement, and controlling each rep. These principles help you build strong, intentional movement.

Your first chin-up may take time, but consistent practice adds up.

Build your strength. Control the movement. Progress one step at a time.

đź’™ Strength by Stacie

10/06/2026

TRAINER TIP TUESDAY 💪🏼

Why Your Single-Sided Work Matters More Than You Think 🏋️‍♀️

Ever notice that one arm or leg feels a little smoother or moves a bit easier than the other? That’s completely normal!

That’s where unilateral training—working one limb or one side of the body at a time—comes in.

Whether it’s a single-arm cable row, an overhead press, or a rear-foot elevated lunge like I’m showing here, training one side at a time forces that specific side to pull its own weight. No slacking off, and no letting your dominant side take over!

In fact, on this exact movement, my right side is my not as strong side—so I always let my right leg set the standard for my reps and tempo before matching it on my left.

Here’s why single-sided moves deserve a spot in your routine:

•Levels Up Your Big Lifts: Strengthening each arm and leg individually fixes subtle balance leaks and builds power that directly transfers to stronger, smoother bilateral lifts like standard squats, deadlifts, and presses.

•Balances Total-Body Strength:
It ensures equal force production across your body so your not as strong side can catch up naturally without compensation.

•Fires Up Your Core & Stability:
Pushing or pulling on just one side forces your deep core, hips, and shoulders to lock in to prevent twisting, giving you unmatched midline stability.

•Saves Your Joints:
You can give target muscles a maximum strength stimulus using lighter overall loads on your spine and joints.

đź’ˇ Pro Tip: A great guideline for single-sided work: lead your sets with your not as strong side while your energy and focus are highest. Match those reps on your stronger side to keep total volume equal!

Consistency over intensity, every single time. 💪✨

Train each side. Build your strength. Improve balance & stability.

đź’™ Strength by Stacie

09/29/2026

TRAINER TIP TUESDAY 💪🏼

DON’T SKIP YOUR MOBILITY.

One thing I encourage my clients to do before they lift is take a few minutes to focus on their joints, back, and getting their body moving.

I like to spend 5–10 minutes moving through 5–6 dynamic movements for mobility, based on what we’ll be training that day.

Mobility isn’t just about stretching. It’s about moving well, preparing your body, and getting connected to the movements you’re about to train.

Taking a few extra minutes to properly warm up can help you feel more prepared and ready for quality reps.

Make the time. Move your body. Prepare to lift.

Your body will thank you. 💪🏼

đź’™ Strength by Stacie

09/22/2026

TRAINER TIP TUESDAY 💪🏼

CONTROL YOUR REPS. BUILD YOUR STRENGTH.

You don’t always need more weight to make an exercise harder.

Sometimes, you just need more control.

One thing I like to do in my own training and with my clients is use a moderate weight and controlled reps before moving into heavier working sets.

It gives us a chance to slow down, focus on our positions, engage the core, maintain a stable spine, and move with control before adding more load.

Then, when we increase the weight, we can work toward maintaining that same control and quality with a heavier load.

Slow down.
Connect to the movement.
Own your reps.
Then add load.

Quality reps build strength.

đź’™ Strength by Stacie

WHAT I BELIEVE A STRENGTH COACH SHOULD DO 💪🏼Strength coaching is about more than handing someone a workout and counting ...
09/20/2026

WHAT I BELIEVE A STRENGTH COACH SHOULD DO 💪🏼

Strength coaching is about more than handing someone a workout and counting reps.

It’s about understanding what you’re doing, why you’re doing it, and how to do it well.

Your movement is observed.
Your technique is refined.
Your program is adjusted when your body needs something different.
You’re challenged when you’re ready to progress.
And you’re encouraged when you’re not feeling your strongest.

Because every workout—and every person—is different.

Good coaching isn’t just about getting through a workout.

It’s about learning, building strength, gaining confidence, and becoming more capable over time.

And that strength shouldn’t stay inside the gym.

It should carry into everyday life—helping you move better, handle challenges, feel more capable, and have confidence in what your body can do.

Because real strength is about more than what you can lift.

It’s about building strength that supports a better quality of life—not just for today, but for life.

That’s what coaching means to me.

đź’™ Strength by Stacie

What’s one daily task or activity outside the gym you’d like to feel stronger doing?

Drop it in the comments! 💪🏼

09/15/2026

TRAINER TIP TUESDAY đź’Ş

DON’T RUSH YOUR REST

When you’re training for strength, rest is part of the work.

If you rush from one set into the next, you may not be recovered enough to lift with the same strength, control, and technique.

Listen to your body and don’t feel like you have to rush through your workout. The amount of rest you need will vary depending on the exercise, your experience, and how hard you’re working.

Rest doesn’t always mean sitting still. Walking around, moving lightly, or shaking out some tension can be a great way to stay loose between sets.

The goal is to recover enough to come back to your next set ready to perform well.

Rest is a key component of progressing your strength.

Recover → perform → get stronger.

đź’™ Strength by Stacie

09/08/2026

One thing I often see with kettlebell swings is rushing the setup—or picking the bell up and immediately starting to swing.

I want the setup to be intentional.

Every set starts and ends with the kettlebell parked on the floor.

Starting from the floor gives you the opportunity to:

• Root your feet
• Brace your core
• Create tension
• Establish your grip
• Set your hinge
• Own your starting position

That strong connection to the floor helps you create a stable position and efficient power through the hips before the bell even moves.

These are foundational pieces of hardstyle kettlebell training.

The setup isn’t separate from the rep—it’s part of it.

Take the time to set yourself up well.
Then move with purpose.

đź’™ Strength by Stacie

A dead hang is a simple place to start building grip strength and getting comfortable supporting your bodyweight from th...
09/01/2026

A dead hang is a simple place to start building grip strength and getting comfortable supporting your bodyweight from the bar.

With pull-up training, I like to follow the StrongFirst principle of building strength progressively—start with what you can do well, practice it consistently, and gradually increase the demand.

Start with a hang you can control—even if that’s only 10–20 seconds.

Then gradually work on increasing your hang time.

Start where you are. Build from there.

Your grip is your connection to the bar. Build a stronger grip, and you build a stronger foundation for your pull-up.

đź’™ Strength by Stacie

08/26/2026

TRAINER TIP OF THE WEEK đź’Ş

BODYWEIGHT → LOADED

When I’m working with someone on their push-ups, we start with bodyweight only.

I want them to build a solid foundation before we add load.

Once they can consistently hit the target number of reps with good setup, technique, control and full range of motion, then we can start progressing the exercise by adding weight.

Bodyweight → build strength → add load

The goal isn’t to add weight just because you can.

And this approach applies to more than just push-ups—pull-ups, pistol squats and other bodyweight movements can be progressed the same way.

Master the movement. Build the strength. Then earn the load.

đź’™ Strength by Stacie

On August 1st, I will be transitioning from BeStrong Training and ✨ beginning a new chapter with my own business, Streng...
06/03/2026

On August 1st, I will be transitioning from BeStrong Training and ✨ beginning a new chapter with my own business, Strength by Stacie LLC.💙

While this change is bittersweet, I feel incredibly blessed to have spent 11 amazing years alongside Lugene Prior, not only as my business partner, but as a very dear friend. I am also grateful to have been surrounded by such an outstanding community of clients. The friendships, experiences, and lessons from those years have helped shape me into the coach I am today.

The values and principles that have guided my coaching throughout the years will continue to shape this next chapter. I believe in meeting people where they are and helping them build strength in a way that supports their goals, lifestyle, and long-term health. Strength training is about more than physical strength—it builds confidence, resilience, consistency, and perseverance that carry over into all aspects of life.

This fall, I look forward to continuing my passion for strength coaching through Strength by Stacie LLC. I am excited for what lies ahead and grateful for the support, encouragement, and trust so many of you have given me throughout the years.❤️

Thank you for being part of the journey. More details to come this fall.

💪🏼Strong Is A Lifestyle

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Wichita, KS

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+13167965700

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