Ep. #49 - Should you only consume protein powder 3 days a week?

Ep. 54 Fueling your body for strength, performance and outdoor activities

In this podcast episode, I talk about the basics and foundation of good nutrition practices but also how to fuel for before and after working out and during outdoor activities such as hiking. If you found this podcast helpful please feel free to send me a DM @sierrareformcoaching or an email: sierra@reformcoaching.net

Ep. #53 Giving yourself grace vs. making excuses

Just some thoughts and encouragement I wanted to share that we’re on my heart. :)

Ep #52 My powerlifting bench press competition recap

In this episode, I recap the entire competition process for the my competition in the USPA national championship for bench press as well as my training and nutrition leading up to this competition.

Ep. #51 The real reason you should be strength training

I believe strength training is very important, especially as a woman, and the biggest reason is because it helps you create freedom, independence, and capability in everyday life plus in the things that you love to do like hiking Rock climbing, running or kayaking. If you’re someone who doesn’t go to the gym and does not strength train, I encourage you to go and just start doesn’t have to be pretty doesn’t have to be complicated and it doesn’t have to be perfect. Have questions or topics that you want me to cover in the coming episodes? Send me a dm on instagram @sierrareformcoaching or send me an email: sierragerardiwag@gmail.com

Ep. #50 - here’s my top exercises for hard core hikers!

If you’ve ever struggled a little more than you should on a hike you should try implementing some of these strength exercises! Step ups [https://youtu.be/37tVohr7LcE?si=5AEgf7hF0e3A3J0X] Calf raises [https://youtu.be/GyWw_Q_aIbE?si=JC6zz0f4i-0N7etv] TiB Raises [https://youtube.com/shorts/lMKn73Mh3AI?si=Z4A-je42uB6fkhqG] VMO step ups [https://youtu.be/tb04vtuoQ4c?si=_IhvXUphjDiE59zU] Toe rocks [https://youtu.be/X5wwhCj9fzo?si=SB3xBpnWeyGd_X10] Single leg sit to stand [https://youtube.com/shorts/bsT6FFCV158?si=beEZ8JpBk4KyJ3sq] All these address specific areas of the body used for common hiking adventures! Have questions or want to work with me 1-1? Send me a dm on Instagram @sierrareformcoaching or send me an email: sierragerardiwag@gmail.com Happy hiking!