Cultivating Strength

Amanda Grace.
Strength Coach at BodyTribe Fitness in Sacramento, CA.

I believe in honoring the mind-body connection by developing strength and empowerment through combining movement and mindfulness meditation practice, and have a personal interest in the ways these practices can help us overcome psychological trauma and PTSD.

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  1. bodytribal:

    Strength is positive action and character. Empowerment is embodiment and awareness of strength, and the selfless sharing of that strength. Fitness is empowerment through movement.

    All other quests under any other titles - “skinny,” “ripped,” whatever - are superfluous nonsense if strength and empowerment are not the true journey.

     
     

  2. Ripped Fuel: Getting Stronger

    rippedfuel:

    They say that the strongest people are built out of the hardest of times.

    Because when you break down a human being, they have to fight back. You push a human being hard enough and they will start to push back. The resistance of change is like the barbell set on top of your trapz. Pushing back up against it can only make you stronger.

    beautifully said.

     
     
  3. What are some good strength tumblr I could follow?
    asked by Anonymous
    answer:

    I’m pretty new to tumblr still, but I’ve got to recommend my fellow BodyTribe trainers:

    And while not on tumblr, Gubernatix really knows her stuff. Read up here: gubernatrix.co.uk

     
     

  4. Strong women rock.

    We hosted an APA Powerlifting meet at BodyTribe this past Saturday, and I feel so inspired by the strong, warm, incredible women and men that were there, from the Tribal volunteers who donated their time and effort (plate-loading is its own workout!), to all of the competitors who showed me what happens when you train with commitment.

    I feel especially grateful to all of the women who competed in the weight class that I usually compete in… I was judging at this meet and not competing, and these women showed me that the bar can be raised in my own training. From Russaldostrong’s beastess of a client who set a PR in her back squat that was nearly 50 pounds (!) over my gym PR, to the beautiful woman who won Best Female Lifter who showed me what a 2x bodyweight deadlift looks like, I am thoroughly inspired and rekindled.

    In related news, here’s what I was up to today, after my morning groups and the briefest of naps:

    Open: Foam rolling, extended warm-up, yoga/mobility flow.

    Create:

    Main lift: Box Squat. Powerlifting depth. Warm ups, then 95lb @ 5x5.

    Repetition lifts:

    Heavy Walkouts: 185lbs - 3 @ > 10seconds.

    3 rounds of:

    • Bulgarian Split Squats (40lb) x 5/side
    • Negative Pull-ups (w/2 skinny bands) x5
    • Goodmornings (75lb) x5 

    GPP: Bertrand Russell. 6 reps of everything, 6 rounds total, for time. Pair of 12lb dumbbells. (11:06) 

    • Swings
    • Bent Over Rows
    • Squat Press
    • Burpees (holding on to DBs)

    …I’m actually not sure if I did 5 or 6 rounds today, as I lost count somewhere after the third round. I think it was the full 6, but I’ll do it again soon and see how my time works out.

    Release: Extended yoga/mobility, static stretching, foam rolling.

     
     

  5. BAMF Friday: Deadlifts!

    A little late in posting, but here’s what I was up to on Friday:

    Open: Foam rolling, extended warm-up, yoga/mobility flow.

    Create:

    Main lift: Deadlift! Ah, my most favorite of lifts… Before I injured my feet last summer, I had plateaued at a 1RM of 195lbs. The current goal is 200! I returned to heavy deadlifting about 7 weeks ago, with a week one max effort of 165. Week three, 175, Week five, 190. The first goal is to break 200, then to hit twice my bodyweight (240-250).

    This week? Tearing it up with 5x5 at 145. Next week we’ll aim for 5x5 at 155.

    Repetition lifts: Pulls. Pull-ups (strict, bodyweight), supersetted with squat rows.

    GPP: Rep scheme: 5 rounds, with descending reps each round (x5, x4, x3, x2, x1)

    • Overhead squats (45lbs)
    • Run 50 yards
    • TGU/Windmills (25lbs)
    • Run 50 yards
    • AJ Burpees (tripod/madonna movement on each side, then plank/pushup, step one foot forward, cossack onto back leg, back to plank/pushup, step other foot forward, cossack onto back leg, one more plank/pushup, jump).
    • Run 50 yards

    Release: Extended yoga/mobility, static stretching (working on those tight hamstrings!), foam rolling.

     
     

  6. Haha…

    “If you have something bottled up inside you, go straight to the snake shaker. If you’re angry, use the sledge wand! I experience zone.

    I’m speaking to you as we speak, from the now, in the middle of the now.

    You’re bored with your workout, that’s why you’re here, and that’s why I’m here.”

     
     

  7. It’s a deload week, but I couldn’t resist a little light snatch practice. I haven’t snatched in nearly a year because of lingering soft tissue damage in my feet from last summer, but it felt good to go light today.

    I kept it light and played with up to 45lbs today, then spent some time practicing the bent press (kept that light, too, at 20lbs), and some mobility & yoga playtime.

     
     
  8. I just wanted to say that I am glad that you found your way on tumblr. Everything you've said to me this morning (well when I've seen it this morning my time) has made me smile. I imagine that you're an amazing person to train under. I look forward to most posts and more conversation with you.
    asked by rippedfuel
    answer:

    Thank you, and likewise! It would be fun to train together, someday!

    Feel free to ask anything, anytime.

     
     
  9. Hey Amanda,

    Seriously, thank you so much for responding to my workout. I've been trying to figure out how I can get strength gains without enough weight to do it. Kettlebells have been a godsend for a lot of different lifts and stability work but I do miss Deadlifting and Squatting. You're right - nothing feels better then a 1RM Deadlift day.

    I have to admit I've not done either of those things. I guess from having done Crossfit we have done dynamic deadlifts but I think for the most part its what contributed to tearing my back lol. Would have helped if someone had pointed out that with deadlifts you actually need to activate your glutes.

    Hoping that in a few weeks I will have an oly bar and at least some rubber coated plates and a squat rack of some description so I can at least get back into lifting again.

    Thank you so much for your advice though, its incredibly appreciated.

    -Lani
    asked by rippedfuel
    answer:

    You’re welcome!

    Yeah, one of the downsides of crossfit is that it’s really hard to teach good form to groups of more than 5 or 6 people (even that’s hard!).  Dynamic effort should still mean form is tight and solid, with a tight arch (booty out, chest out), and a drive through the legs/glutes, chest leading.  And it’s speed only on the way up…controlled speed, and just control on the way down. It’s not about getting as many done as fast as possible, but about making each one fast (for the concentric portion of the movement) with good form. Your entire posterior chain should be active & involved. Sounds like you’re sorting out the movement, and if you’re still rehabbing your back, then where you’re at sounds good. 

    As I’m reminded today as I explore my lats, there’s little epiphanies all the time, sometimes years into a movement. Then we have to go back and retrain all related lifts. It’s a quite a journey!

    I wanted to let you know, Lani, that you’ve got an important story, and I respect the courage it takes to live it, and to tell it! Keep it up, and be kind to yourself.

    ~Amanda

     
     
  10. "They’re fucking gross, man. Look, I love beautiful girls too. I think everyone should be free to have their knee socks and their sweaty shorts, but I’m over it. I’m over this weird, exhausted girl. I’m over the girl that’s tired and freezing and hungry. I like bossy girls, I always have. I like people filled with life. I’m over this weird media thing with all this, like, hollow-eyed, empty, party crap."
    — 

    Amy Poehler on American Apparel (via mollylambert)

    (via rippedfuel)