Beyond the Basics: 5 Things Every Woman Needs to Know About Strength Training

In a world where everything is available at the tap of a button—groceries delivered in an hour, binge-worthy shows ready in seconds, and same-day shipping on just about anything—it’s easy to expect instant results in every area of life. But when it comes to your health, strength, and personal growth, there’s no express checkout lane. You can’t add fitness, confidence, or lifelong wellness to your Instacart and hit “buy now.” . What does work? Consistency. It’s not flashy, it’s not always fun, and yes—it can feel boring at times. But it’s also the most powerful tool you have in reaching your goals. . Consistency in Fitness: It Takes Time Ever see someone crushing push-ups or lifting heavy weights and think, I could never do that? The truth is, they didn’t start there. They showed up, again and again, getting just 1% stronger each time. Whether you’re aiming to lose weight, build muscle, or simply feel better in your own skin, the process is the same: . ✅ One workout at a time adds up to a healthier body. ✅ One pound lost at a time adds up to major transformation. ✅ One rep at a time leads to newfound strength. If your goal is to lose 30 pounds, don’t think about it as one massive goal—think about losing 1 pound, 30 times. It’s about chipping away, bit by bit, until the results reflect the effort you’ve put in. . . Health Isn’t an Instant Purchase—It’s a Daily Choice You can’t buy health in an Amazon Prime order. It’s not a one-and-done decision—it’s a series of choices, made daily: 🥦 Eating whole, nutritious foods instead of processed ones. 🚰 Drinking enough water to fuel your body. 💤 Prioritizing sleep so your body can recover. 🏋️‍♀️ Moving your body regularly, even when you don’t feel like it. James Clear, in Atomic Habits, says: "You do not rise to the level of your goals. You fall to the level of your systems." That means success isn’t about wanting something—it’s about creating habits that get you there. Your results are built on the small, consistent actions you take every single day. . . Show Up for Yourself—Even When It’s Not Exciting The truth? Consistency isn’t always fun. Some days, you won’t feel like working out, cooking a healthy meal, or skipping the sugar. But those small actions—especially on the days you don’t feel like doing them—are what create long-term change. . So instead of chasing instant gratification, embrace the process. Be okay with the boring. Because the real reward? It’s not just the goal you reach—it’s the stronger, healthier, more resilient person you become along the way. . 💙 What’s one small thing you’re doing consistently that’s making a difference?

So, you've decided to dive into the world of dance fitness, but the idea of learning choreography and keeping up with the moves is a bit daunting. Dance fitness classes can be a fantastic way to get fit, have fun, and improve your dance skills, even if you're starting from scratch. In this blog post, we'll provide you with valuable tips for surviving your first dance fitness class and mastering the art of learning choreography. 1. Dress Comfortably and Wear the Right Shoes First things first, make sure you're dressed appropriately. Choose comfortable workout attire that allows you to move freely. For footwear, go for supportive athletic shoes like cross trainers which allow for multi-directional movement. Running shoes are best used for running. Proper shoes can prevent slipping and support your feet during the energetic dance routines. 2. Arrive Early and Introduce Yourself Arriving a few minutes early to your first class gives you a chance to settle in, find a good spot, and introduce yourself to the instructor and fellow participants. Sharing that you're new can help the instructor provide guidance and ensure you have a positive experience. 3. Embrace the Learning Process Learning choreography can be challenging, especially if you're new to dance. Remember that it's okay to make mistakes. Be patient with yourself and understand that improvement takes time. Most people find that after three to five classes they start to feel successful. Dance fitness classes are all about having fun and getting a great workout, so don't get discouraged if you don't get every move right on the first try. 4. Watch the Instructor During the class, keep your eyes on the instructor. They are your guide and will lead you through the choreography. Pay attention to their movements, cues, and the rhythm of the music. Don't be afraid to ask questions, seek clarification or after class to slowly demonstrate or repeat a section if you need extra practice. 5. Breaking Down the Moves Instructors usually break down the choreography step by step, making it easier for newbies to follow along. Pay close attention to their verbal instructions and visual cues, especially when they demonstrate new or complex moves before the music starts. Look out for movement balance—where the same moves are done on both the right and left sides—and simple repetition, which helps you catch on quickly. Often, you’ll notice movement patterns, like repeating the same steps during the chorus, making it easier to anticipate what’s coming next. 6. Start with Feet First Walking into your first dance fitness class can feel a bit intimidating, especially when it comes to learning the choreography. The key is to start simple: focus on your feet first. Mastering the basic footwork gives you a solid foundation and boosts your confidence before you layer on the arms and extra style. Remember, it’s about having fun, letting the music guide you, and enjoying the process—the fancy moves will come with time! 7. Practice at Home To reinforce what you've learned in class, practice the choreography at home. Review any videos or tutorials provided by the instructor, or simply dance to the music you used in class. Repetition is key to building muscle memory and mastering the moves. 8. Focus on Progress, Not Perfection Remember, everyone starts somewhere. Celebrate the small wins, like nailing a tricky step or simply making it through the class. Each time you show up, you’re getting stronger, more confident, and closer to your goals. 9. Bring a Friend Everything is more fun with a buddy. Invite a friend to join you in your first class - it’s a great way to ease any nerves and make the experience even more enjoyable. You’ll both leave with smiles and stories to share. 10 . Don't Take Yourself Too Seriously Dance fitness classes are meant to be enjoyable. Don't worry about looking perfect or making a mistake. Everyone in the class has been where you are, and the focus is on having a good time while working out. So, let loose, have fun, and dance like nobody's watching! Surviving your first dance fitness class may feel a bit daunting at first, but with the right mindset and these simple tips, you’ll be dancing like a pro in no time. Remember, it’s all about having fun, showing up consistently, and celebrating every bit of progress. So, get ready to groove, sweat, and fall in love with the world of dance fitness!