The photographs of her are iconic. She even graces the homepage of this very website. The vintage photographs of the woman lifting weights at Santa Monica’s “Muscle Beach” are Abbye Stockton, a game changer in women’s fitness and weightlifting.

Abbye and her future husband first came to “Muscle Beach” in the late 1930s when she was 19. She began lifting dumbbells, performing calisthenics, and doing gymnastics. Abbye soon began developing the physique and build she was famous for. She and her husband, Les, gained special attention for a move where she balanced on his hands, over his head, and did a 100lb shoulder press.

 In addition to her own workouts, Abbye wrote a column for Strength and Health Magazine from 1944 to 1954 called “Barbelles.” In her column, she focused on the benefits of exercise for women and how weightlifting could improve your performance as an athlete. In 1947, Abbye organized the first weightlifting meet for women and in 1948 she opened a women’s only gym on Sunset Boulevard. She appeared on the cover of over 40 magazines.

After World War II, Abbye toured the country speaking and doing exhibitions. In 1952 she and her husband opened a gym for men and one for women, side by side. She worked at another women’s gym in Los Angeles for 20 years after that. In 2000, Abbye was inducted in the International Federation of Bodybuilding Hall of Fame. She died in 2006 at the age of 88.

Abbye was a powerful role model for women of the day and her impact was significant. She defied the common belief held at the time that lifting weights was unfeminine and dangerous for women’s health. As America entered World War II many women entered the workforce for the first time and found inspiration in her. Abbye exemplified how a woman could be very strong but also remain feminine. She became a pivotal figure in how people viewed exercise for women and female athletes.

Author, Molly Malone

Sources:
http://articles.latimes.com/2006/jun/30/local/me-stockton30
http://sabrebiade.hubpages.com/hub/Female-Bodybuilding-Part-One-The-History

Maybe you've thought about lifting weights. Maybe you've even done some dumbbell curls or picked up a barbell. Every time you hit the iron though, you feel unsure, insecure, and a little fearful.

Undoubtedly, you've heard the horror stories: lifting heavy weights makes women bulky, it's dangerous, it's bad for your joints, and once you have muscle, you can't stop lifting or it will all turn to fat. It's all BS, and it feeds into stereotypes that are keeping too many women from experiencing the profound benefits of resistance training.

It's time to put that fear and uncertainty aside. The fact is lifting weights does none of those awful things. What it does is help you to live in a healthier, stronger body.

When you sit down to list your fitness objectives, you may be surprised to learn that that strength training will not only help you reach them, but may reach them faster than performing cardio exercise alone.

Yoga and the treadmill can have their place, but they're not enough. Here are eight reasons you should prioritize strength training in your fitness regimen!

#1 MORE EFFECTIVE FAT LOSS Think weightlifting only benefits those who want shirt-ripping arms? Think again.

Although many people consider weightlifting only a means to add size, when contrasted head-to-head against cardiovascular exercise, resistance training comes out on top in the battle to burn calories.

The huge advantage to weight training is your body's ability to burn fat during and after exercise.

#2 MORE MUSCLE, MORE CALORIE EXPENDITURE As you increase strength and lean muscle mass, your body uses calories more efficiently. Daily muscle contractions from a simple blink to a heavy squat contribute to how many calories you burn in a given day. Sitting burns fewer calories than standing; standing burns fewer than walking, and walking burns fewer than strength training.

The more muscle contractions you experience during a day, the more calories you'll burn. If you have more lean muscle mass, you'll have more muscle contractions and thus burn more calories.

#3 CURVES - AS YOU INCREASE STRENGTH AND LEAN MUSCLE MASS, YOUR BODY USES CALORIES MORE EFFICIENTLY.
As you build muscle, your body begins to take a nice hourglass shape. Though endurance exercise can help you lose weight, that weight comes in the form of both fat and muscle tissue.

If you're losing both fat and muscle, you can lose those lovely curves as well. Strength training can help create and sustain them.

#4 QUALITY SLEEP Strength training greatly improves sleep quality, aiding in your ability to fall asleep faster, sleep deeper, and wake less often during the night.

A study published in the International SportMed Journal suggests that morning resistance training or high intensity training greatly affects the quality of sleep and lengthens the time of sleep the night after training.1

#5 INCREASED ENERGY As noted above, resistance training causes an increase in energy expenditure hours after you train. A study published by the National Institute of Health suggests that the chronic increase in energy expenditure, even after a minimal resistance training session, may favorably effect energy balance and fat oxidation.  Rather than reaching for that early afternoon cup of coffee, grab a barbell.

#6 HEART HEALTH Pumping iron can reduce your risk of heart disease and was approved as a healthy form of exercise for those at risk from the American Heart Association. A study in the Journal of Strength and Conditioning found that those who lift weights are less likely have heart disease risk factors such as a large waist circumference, high triglycerides, elevated blood pressure, and elevated glucose levels.

Another study conducted by researchers in Brazil found that though the heart rate increased in patients during heavy bouts of training, their blood pressure and resting heart rate were significantly lower the following morning.

#7 BONE HEALTH As you age, you are at risk of losing both bone and muscle mass. Postmenopausal women are at a greater risk for osteoporosis because the body no longer secretes estrogen. Resistance training is an excellent way to combat loss of bone mass, and it decreases the risk of osteoporosis.

#8 STRESS RELIEF Exercise in general is a great way to manage stress. Researchers have consistently found that those who regularly strength train tend to manage stress better and experience fewer adverse reactions to stressful situations as those who do not exercise.

In addition, resistance-training studies on older adults show that moderate intensity weightlifting improves memory and cognitive function. Next time you need to blow off some steam, hit the weights.

LADIES, LIFT!  All of us want to feel strong, determined, and confident in everything we do: from fitting into jeans, to moving heavy furniture, to playing with kids, to dealing with a stressful career.

Resistance training can benefit in all aspects of your life. Put it in your fitness plan and feel stronger, healthier, and more confident!

Article & Image courtsey of www.bodybuilding.com

Make a meal with ingredients almost entirely from the pantry! Roasted, simply seasoned potato wedges and a tartly dressed salad topped with smoky bacon complement this satisfying main dish. 

4 servings (serving size: 3 ounces)

1/2 teaspoon kosher salt 
1/2 teaspoon brown sugar 
1/2 teaspoon ground ancho chile powder 
1/4 teaspoon ground cumin 
Dash of freshly ground black pepper 
1  (1-pound) flank steak, trimmed 
2 teaspoons olive oil 
PreparationPrep: 20 Minutes

1. Combine first 5 ingredients in a small bowl; rub evenly over both sides of steak.

2. Heat oil in a large skillet over medium-high heat. Add steak; cook 3 minutes on each side or until desired degree of doneness. Let stand 5 minutes; cut steak diagonally across grain into thin slices.

Bacon-topped salad: Combine 1 tablespoon cider vinegar, 1 teaspoon Dijon mustard, 1/4 teaspoon salt, and 1/4 teaspoon freshly ground black pepper in a large bowl; stir well with a whisk. Gradually add 2 tablespoons olive oil to vinegar mixture, stirring constantly with a whisk. Add 6 cups arugula and 1 cup halved cherry tomatoes to dressing in bowl; toss well to coat. Sprinkle 2 cooked and crumbled bacon slices evenly over salad.

Nutritional Information
Calories 175, Fat 7.8 g, Satfat 2.6 g, Monofat 3.8 g, Polyfat 0.5 g, Protein 23.8 g, Carbohydrate 0.8 g, Fiber 0.1 g, Cholesterol 37 mg, Iron 1.5 mg, Sodium 286 mg, Calcium 19 mg


Recipe courtesy of myrecipes.com

1 tablespoon light agave nectar 
1/4 cup blue agave tequila 
2 tablespoons freshly squeezed lime juice 
Lime wedge 

PreparationTotal: 5 Minutes

1. Whisk together agave nectar and 1 tbsp. water in a small bowl.

2. Pour thinned nectar, tequila, and lime juice in a shaker. Add ice and shake until blended.

3. Strain into a glass or pour over ice and garnish with a lime wedge.

Cheryl Haworth is an Olympic weightlifter and 12 time National Champion. This amazing athlete holds all school-age, junior, senior, and pan-American records in her weight class.

Cheryl was born in Savannah, Georgia in 1983. She spent much of her early years very thin and sick, suffering from allergies, ear infections, and other illnesses. Once her tonsils and adenoids were removed at age 6 she became healthy and began gaining weight and getting stronger. Cheryl’s parents were athletes and encouraged her to pursue sports. At age 13 she became interested in weightlifting as a way to improve at softball.

Cheryl’s interest and love for weightlifting took off from there. By 15 she was a national champion, leading female weightlifter, and the youngest weightlifter to ever hold senior American records.

The 2000 Olympic Games in Sydney, Australia were the first games in which women were able to compete in weightlifting. Cheryl had a perfect day with a 275 lb snatch and a 319 lb clean and jerk. She brought home the bronze medal. Cheryl also competed at the 2004 Olympic games in Athens and at the 2008 Olympic games in Beijing.

In 2002, Cheryl competed in the World Championships and ranked highest overall, male or female. In addition to her weightlifting achievements, Cheryl is a versatile athlete who can run 40 yards in 5.5 seconds, complete 30-inch vertical leaps, and is extremely flexible.

In 2012, a documentary by Julie Wyman about Cheryl called “Strong!” was released with the tagline, “Lift Like a Girl” (!!!).  The film tracked Cheryl’s journey and struggles as a weightlifter. In the film Cheryl says, "As a whole, we can have just a bit more confidence and believe in ourselves just a little bit more and not be afraid of becoming strong in whatever way strong means." 

Author, Molly Malone 
Sources:
http://www.georgiaencyclopedia.org/articles/sports-outdoor-recreation/cheryl-haworth-b-1983
http://www.haworthweightlifting.com/who-we-are.html
http://espn.go.com/espnw/news-commentary/article/8198271/espnw-documentary-strong-challenges-notions-fitness

I was the woman representing all the rest of the women of the world"  
- Norma Enrique Basilo

Hurdler Norma Enrique Basilio made history in the 1968 Mexico City Games not by her sporting brilliance, but by something more symbolic. She became the first woman to light the Olympic cauldron. Basilio was a 20-year-old Mexican runner of great promise. She competed in the the 400m, the 4x100m relay and the 80m Hurdles, but it was her performance at the Opening Ceremony that drew her to the notice of the World.

She received the flame outside the Olympic stadium from a military cadet. She then held the torch and set off through the entrance to the arena, to be greeted euphorically by the 100,000 spectators, as well as the athletes who had gathered inside for the ceremony.

She ran up the long, grand staircase that took her to the top of stadium and then stood on the platform supporting the Olympic cauldron. Basilio held the torch north, east, south and west before lighting the cauldron.

Since Basilio, a number of women have lit Olympic cauldrons, but it was she that blazed the first path.  Thank you Enriqueta for paving the way!
Information provided by www.olympic.org

"Your not fat, you are perfect!".  Being a 9 old-year girl, I can hear my mother's voice telling me as I sobbed in her arms.  

"But all the other girls are smaller and skinnier", I would tell her.  My Mom would always listen and assure me that size did not matter to her and that I was loved above all else.   Though her words helped my heart, the fact remained that I was never at the top the pyramids at sleepovers or I was always the "pusher" on the swings never the one who was pushed.  That my arms were bigger than all my friends.  I was not fat, just not "normal" like the other girls.  I was bigger, thicker, stronger.  Ewwww, who wants that when you are a little girl.  

I never played sports.  Dreaded gym time.  Hated the annual pull-up, sit-up, mile run testing that the schools did.  Along with it came the weight and BMI testing.  I was "overweight".  Ugh.  Those words are ones that any human never WANTS to hear.  Don't get me wrong, I wasn't lazy.  I rode my bike with my friends.  I danced from ages 7-16.  I was out AND about!!  But I always secretly wanted someone else's body.  Someone else's weight. 

Moving on.  Enter adult life.  I never recall ever weighing 135 lbs., which is apparently the average weight for someone my height of 5' 6".  It's like I skipped that number entirely.  I feel like for all the years I can recall I always wanted to be 10lbs. lighter, like somehow that was the magic key to my happiness.  That if only I had "her arms" or "her stomach" or "her legs" that life would be alright.  I would always see my PCP and he would say that I was just outside of the "normal" weight range.  So I am "overweight" at 155 lbs.?  Yep, pretty much.  I mean if you aren't in the normal weight range than yes you would be OVER-weight.  Shoot me.   

So in my 20's I began to weight train.  Funny thing happened.  I didn't lose weight but the clothes got looser.  The inches came off.  I could wear things that once before I thought looked unflattering.  Now I wanted to see my arms that I worked so hard for.  At 22, I was at my leanest and I was 142lbs. and people told me I looked "sick" - face looked gaunt.  What?  Sick?  I am now normal.  Well, in 7 more pounds.  I gotta hit 135 lbs!   

Well guess what I did to finally get there?  Get ready!  It was so easy - just simply stop lifting, stop running, stop training and eat below my daily required calories.  Sounds like a plan.  Right? (eye roll) Wrong?!  It all came back once I resumed a regular diet, but now I had no muscle, my metabolism was slow, and believe it or not I was way higher in body fat than before.  How can that be?  

Enter motherhood, three pregnancies and limited time to work out.  How am I ever gonna get back to my regular weight and lose this extra body fat.  So I ran. And I ran. And I ran.  It was my salvation.  In May 2010, a knee and hip injury temporarily shut down my running escape.  That is when I discovered lifting again.  It was my "me" time that I needed desperately.  The running had increased my endurance so I was primed and once I added the weights - BOOM!  It was magic!!  I felt great.  I never weighed myself.  I didn't care.  I felt good.  Isn't that what happiness encompasses?  Just being content in one's own skin.  

In 2012, WLG was born in a small field at Batts Neck and a Barn in Gibson's Grant.  Slowly and steadily business grew.  I met a man.  A man who loves me at any number.  I have three kids that are all over the place with sleepovers and science fair projects.  I have 2 crazy male dogs that are spoiled rotten and we know it.  We have 3 ducks that must be let out and put back in their pen every day - just envision the fun.  2 successful businesses.  Loads of laundry.  Floors to be mopped.  And in January 2015, a new found desire to invest in myself despite the chaos of the day to day.  

So here I am, ALL 156 POUNDS OF ME (13% body fat at that!) So Efffff Yewwww 135 lbs.!!!  I will not and CAN NOT weigh some prescribed number on a chart without sacrificing what I know to be the right way to get there, so I just won't do it.  I will write my own number.  Better yet I will let my body figured that one out - I will just do my best.  Every day.  Over and over again.  It took my entire youth, but as adult, I don't mind being different.  I am not overweight.  Never was.  Now my girls walk up to me and say "Mom, look at my arms!  I got muscles!" or "Mom, look at my legs - they are getting stronger!".  Girls need strong role models!  

The days of wanting to be pushed on the swing are gone.  Now, I want to be the PUSHER!  Now, I don't want to be lifted up on that sleepover pyramid - I would rather Clean and Press a bar.  Never give up.  Keep moving.  Keep sweating.  Keep repeating.  You never know who you going to inspire!   Until we sweat again.  Love your faces. 

K
xoxox