Exercise 101

Understanding the pure basics of exercise and how to develop more physically fit bodies!

26 08, 2016

Flexibility 101: What IS Flexibility? Why is it Important?

By | August 26th, 2016|Exercise 101, Flexibility|2 Comments

A beginner's guide to understanding flexibility, and how to improve it step by step, begins with a basic question: what does it mean to be flexible?

22 02, 2016

Everything You Need to Know For Your First SoulCycle Ride

By | February 22nd, 2016|Exercise 101|8 Comments

Eager to get out of the house sans-Baby Sprout and get a little positive and active energy flowing through my system, I decided to take a class of some sort. Something, anything to help me get moving, but I had a few caveats: it had to be low-impact, because my knees have been feeling a [...]

17 09, 2015

Q&A Wednesday: I Can’t Tone the Fat, Can I?

By | September 17th, 2015|Q&A Wednesday, Strength Training|8 Comments

Q: I was told to do cardio first, then lift weights since I don't need to tone the fat. Can I weight train, too? Can weight lifting help burn fat?

15 09, 2015

Stop Telling Me Black Women Don’t Work Out

By | September 15th, 2015|Body Image, Running, Social Construct|12 Comments

You sound like an idiot when you start your little rant about how black women 'don't work out.' We do, and we'd appreciate it if you stopped the nonsense.

6 08, 2015

What are Muscle Knots, and How Can We Stop Them?

By | August 6th, 2015|Exercise 101|0 Comments

A discussion of what muscle knots are, what they aren't, and what you can do about them when you find yourself suffering from them.

5 08, 2015

Q&A Wednesday: ‘Good’ Weight vs ‘Bad’ Weight

By | August 5th, 2015|Q&A Wednesday, Running|2 Comments

Q: Is there a way for me to figure out what is “good” weight gain vs “bad”?

31 07, 2015

How Should I Dress To Handle Working Out In Cold Weather?

By | July 31st, 2015|Exercise 101, Running|4 Comments

How do ​you​ layer for cold weather? What are ​your​ favorite cold weather pieces? In this post, I share mine!

24 07, 2015

Friday 5: 5 Common Questions About Working With Weights Answered

By | July 24th, 2015|Friday 5, Running, Strength Training|4 Comments

The five questions women ask me the most regarding strength training and weight lifting, and some insight to help make you a strength training dynamo.

14 07, 2015

The Case Against Working Out in Waist Trainers — Or Wearing Them At All

By | July 14th, 2015|Debunking The Myths, Stop Doing This at the Gym, Strength Training|5 Comments

The wearing of a garment that presses directly on your nerves in the midst of strenuous activity leads to not only nerve damage, but muscle damage...

8 07, 2015

Q&A Wednesday: Fat Loss Plan vs. Breast Reduction – How to Choose?

By | July 8th, 2015|Q&A Wednesday, Strength Training|1 Comment

Q: I want to lose several breast cup sizes, but I don't know which method I want to take - breast reduction or exercise. Can you please provide any insight?

26 06, 2015

Welcome to Your #ScaleFreeSummer, 2015! Download Your Training Plan Now!

By | June 26th, 2015|#ScaleFreeSummer, Running|35 Comments

Get your copy of #ScaleFreeSummer: Your 90 Day Training and Nutrition Guide for Becoming a Healthier You!

8 06, 2015

True or False: Spot Reduction is Real

By | June 8th, 2015|Debunking The Myths, Running|0 Comments

Someone claims their magic elixir can "spot reduce" body fat, and I explain the realities of 'spot reduction' and how you can shape + sculpt the smart way.

4 06, 2015

Q&A Wednesday: I’m Too Heavy to Do Squats!

By | June 4th, 2015|Exercise 101, Q&A Wednesday, Strength Training|4 Comments

Q: I'm heavy and its appears because I'm heavy I can't do squats. Please tell me how to get started...

22 05, 2015

Q&A Wednesday: All About Foam Rolling #foamrollin

By | May 22nd, 2015|Exercise 101, Q&A Wednesday|5 Comments

Q: Hey Erika, I’ve seen people at my gym using foam rollers all over the place. What exactly is their primary function? Is it stretching?

19 05, 2015

“Now That You’re Pregnant, Do You Feel Like You Lost That Weight For Nothing?”

By | May 19th, 2015|My Journey, Strength Training|8 Comments

Lots of people have snarked - lovingly, I presume - that I "lost all that weight for nothing." Today, I address that concern.

15 05, 2015

True or False: There’s No Difference Between a Waist Trainer and Pregnancy

By | May 15th, 2015|Debunking The Myths, Exercise 101|7 Comments

'There's actually validity to the claim that pregnancy is comparable to waist training.' True or False?

13 05, 2015

Q&A Wednesday: Protecting Your Knees During Training

By | May 13th, 2015|Q&A Wednesday, Running, Strength Training|15 Comments

Q: can you suggest any leg strengthening exercises that won’t hurt my knees? Any suggestions (other than lose weight) on how to save/strengthen my knees?

20 04, 2015

Cardio Panic: Understanding Your Breath During Exercise

By | April 20th, 2015|Exercise 101, Running|0 Comments

All about how cheetahs and gazelles can teach you why breathing properly when you train is a life-or-death matter.

1 04, 2015

Q&A Wednesday: Does Healthy Living Ever Become Fun?

By | April 1st, 2015|Q&A Wednesday, Running|5 Comments

Q: Erika, I have to admit, I am miserable! I hate this! Can I have my social life back? Or does this ever become fun?

28 03, 2015

5 Reasons Women Don’t Bulk Up in Strength Training

By | March 28th, 2015|Exercise 101, Friday 5, Strength Training|2 Comments

No, you're not going to go into the gym, lift a few fifteens, go home, and then wake up looking like Macho Man Randy Savage. And here are five reasons why.