Exercise 101

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

24 03, 2017

10 Tips for Safely Exercising at Night

By | March 24th, 2017|Exercise 101|2 Comments

Tips for exercising safely at night from a pro at safety and an avid runner.

8 03, 2017

Q&A Wednesday: I’m a Gym Newbie—What Do I Do First?

By | March 8th, 2017|Exercise 101, Q&A Wednesday, Strength Training|0 Comments

Q: My problem is that I am overwhelmed when I go to the gym. There is so much equipment and I don't know where to start. Any suggestions?

10 02, 2017

Q&A Wednesday: Help, I’m Losing Weight but My Booty is Shrinking!

By | February 10th, 2017|Booty, Exercise 101, Q&A Wednesday, Strength Training, Tools For Weight Loss|0 Comments

Q: Erika, I finally figured this weight loss thing out. I'm eating clean, I'm working out, but my booty is going away!!! Nooooo!

18 01, 2017

Q&A Wednesday: My Knees Hurt When I Work Out!

By | January 18th, 2017|Exercise 101, Q&A Wednesday|1 Comment

Q: Hello Erika, How are you? I respect you for giving out the information that you have for us women. I just had a few questions for you. Every year I say I am going to eat right and lose weight and I don't. I have gained so much weight through the years that now every time I do get on the treadmill my knees hurt. They hurt so bad that when I lay down at night they throb inside. I know it has to do with the excess weight I have gained in my legs and around my knees. What kind of exercise do you suggest for this and did you go through this also?

11 01, 2017

Q&A Wednesday: How to Help Sagging Arms

By | January 11th, 2017|Arms, Exercise 101, Q&A Wednesday|0 Comments

Q: I'm rather unsure of how to go about some target areas like these sagging arms. How I can go about resolving those problem areas?

9 12, 2016

Should You Drink Coffee For a Pre-Workout Energy Boost?

By | December 9th, 2016|Exercise 101|0 Comments

Sure, coffee can give you a nice burst of energy leading into your workouts, but are there any side-effects you should be worried about? Yes.

22 11, 2016

The Truth About Using Exercise as a Tool Against Depression

By | November 22nd, 2016|Exercise 101, It's All Mental|1 Comment

One of the frustrating things that I've learned in reading about depression is that people rely heavily on the idea that you should just be able to work out, and boom—problem solved. And this is sort of true. Sort of.

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|#ScaleFreeBaby, 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|#ScaleFreeBaby, 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...