Strength training isn’t just about building muscle; it’s about empowering women to take control of their health, confidence, and overall well-being. When women participate in a structured strength training program, the benefits go far beyond physical appearance.

My favorite accessory for workin’ my glutey at home is my set of booty bands. They are lightweight and take hardly any space. However, the set of three bands provides resistance from 15-45 pounds. 

For folks who grew up DREADING the mile run in P.E. class, VOLUNTARILY running 3.1 miles seems like total crazy town. But if you have been exercising a while, as you start to gain more confidence in your abilities, you will start to hear a little voice wonder… What if I could run?

We’re about to be slammed with some pretty toxic diet messaging in the new year. It gets ugly in January when companies try to get to our inner teenage selves who measured our worth with a number on the scale or the size of (very low-rise) jeans.

Here’s a plan. Print this week’s freebie, keep it next to your treadmill, and if something messes up your morning plans, get this baby out.

SIS, if it’s been a minute since you’ve felt challenged in your routine, it’s time to mix it up a bit. Try out some of these toning exercises! There are some oldies but goodies and a few new tricks too.

I love these booty bands for a take-anywhere-do-anytime workout.

You know I love me some at home workouts, but how about getting out and enjoying that extra hour of light with my couch to 5k full plan!

This week we’re pumping up the jams and giving you the playlist you need to get the blood flowing and your booty moving in your next workout.

The perfect addition to make sure you pack in your travel bag when you go? It’s not just packing cubes or your newest sundress, but a SIS workout of course! This week I’m sharing one of my favorite quick and efficient workouts that you can do anytime, anywhere.

Alright, Sister! Let’s get down to business. The days are short and so is your time to work out during these crazy fall months, so I’m here to share with you my 15-Minute Ab + Booty Workout so you can get it done and get on with your day!

Shorter days and colder weather are here, girls, like it or not! So this week I’m bringing you a 20-minute treadmill training that you can complete indoors during the fall and winter months.

Ok, Sis, are you ready to get your sweat on? I’m coming at you this week with a mega-burner of a workout that is going to be SO worth it!

If you’re anything like me, the right music can make all the difference in your workout! Read this week’s blog for some info about how music affects your workout, and grab one of my favorite Sister-created playlist!

When you work on your upper body, you can improve posture and strengthen your core. Upper body strength benefits your everyday life too, especially when hunched over at desk for all-day (like me - for real) or a mama hauling kiddos around in your arms! Check out today’s blog for my favorite arm-sculpting moves!