Raising the Bar

In this episode I provide 5 key tips to help strength athletes train with an injury and how to properly recover from them. FOLLOW ME ON INSTAGRAM APPLY FOR COACHING

Proper nutrition for a strength and performance athlete is crucial to their success. Having the proper macros, micros and timing is going to ensure adequate energy levels, your body is functioning properly and you are recovering the way you need to. In this episode I dive into the basics of what you need to know to perform at your best thought a proper nutrition plan. APPLY FOR COACHING FOLLOW ME ON INSTAGRAM DISCOUNT ON NUTRIFITT SUPPLEMETNS

In this episode we discuss the major differences between training for strength and training for hypertrophy. The approach to the programming is very different but we do discuss ways to incorporate both into your training. APPLY FOR COACHING  DOWNLOAD YOUR GUIDE TO A DEEPER SQUAT CONNECT ON INSTAGRAM

Such a great conversation with Dr. Ashley Contorno! We dive deep into issues female strength athletes face and Dr. Ashley gives some great advice on how to manage these issues while still participating in the activities you love.  She also talks about some very common injuries she treats as a Physical Therapist and the best ways to avoid or prevent.    RECCOMENDED TOOLS  Hip Hook   Hip Release Ball   Connect with Dr. Ashley   Southbay Strength Co   DOWNLOAD YOUR FREE GUIDE TO A DEEPER SQUAT 

Interview with Elite Powerlifter, Husam Ateyia. In this episode, we discuss the challenges of moving to a new country, learning a new language, and acclimating to a new culture as young child. We discuss his athletic background, his Powerlifting carrier, and how he balances, nursing school, full time nursing and being a competitive athlete.   We also dive into Powerlifting as a professional sport and how everyone, from athletes to meet directors need to level up to take this sport where it deserves to be.    CONNECT WITH HUSAM   Support the GymFreak Brand  JOIN MY COACHING PROGRAM  DOWNLOAD YOUR GUIDE TO A DEEPER SQUAT 

In this episode I go over the 3 areas that are holding lifters back from adding more weight onto their barbell.  Lifters often struggle with breaking through plateaus and feeling confident when adding weight to their barbell. My one on one coaching program gives you the plan to perfect your lifting technique and work through mobility limitations to break through strength plateaus. JOIN MY COACHING PROGRAM CONNECT ON INSTAGRAM DOWNLOAD YOUR FREE GUIDE TO A DEEPER SQUAT 

All time world record holder and Powerlifting Queen, Tamara Walcott sits down with me to discuss her most recent world record deadlift at the American Pro Powerlifting meet, how she manages her family, her work and her Powerlifting career, and she gives amazing advice for women in the sport. FREE GUIDE TO A DEEPER SQUAT  JOIN MY COACHING PROGRAM INSTAGRAM

Chad Penson and I talk about about his performance at the American Pro,  the 50kg misloaded squat, and discuss our thoughts on how social media has impacted the fitness industry and the Powerlifting community. JOIN MY COACHING PROGRAM DOWNLOAD YOUR GUIDE TO A DEEPER SQUAT CONNECT ON INSTAGRAM

In this episode I talk about the training requirements to build muscle mass, build true strength, and how you can accomplish both!  JOIN MY COACHING PROGRAM  DOWNLOAD YOUR FREE GUIDE TO A DEEPER SQUAT  INSTAGRAM

As of September 10, 2023, the IPF updated the rules for the Bench Press. In this episode, I share everything you need to know and how it will impact you as a lifter. Lifters work hard inside and outside of the gym but are often missing a major piece of the training puzzle. My one on one coaching program gives you everything you will need to strategically train to increase strength, fuel your body to perform at its best, and leave you feeling more confident than ever on the lifting platform. JOIN MY COACHING PROGRAM DOWNLOAD YOUR FREE GUIDE TO A DEEPER SQUAT DOWNLAOD YOUR PERFORMANCE NUTRITION GUIDE INSTAGRAM

In this episode I speak with Ana Perez, Co-Founder of the American Pro, Vice President of the WRPF, CEO of A1 Digital, and a Powerlifting Athlete. Ana talks about the very successful American Pro Powerlifting Meet and how it set the standard for what Professional Powerlifting Meets should look like. Everything from the venue to the live stream and how she plans to level up for The American Pro 2 in 2023.  Lifters work hard inside and outside of the gym but are often missing a major piece of the training puzzle. My one on one coaching program gives you everything you will need to strategically train to increase strength, fuel your body to perform at its best, and leave you feeling more confident than ever on the lifting platform. JOIN MY COACHING PROGRAM  DOWNLOAD YOUR FREE SQUAT GUIDE  DOWNLOAD YOUR FREE PERFORMANCE NUTRITION GUIDE  THE AMERICAN PRO LIVE STREAM

In this episode I talk with Elite Powerlifter Barbara Lee! We dive into her training methods for her most recent performance at the American Pro Meet, how she plans to cut weight for her upcoming meet, and how strength and femininity can co exists.  Lifters work hard inside and outside of the gym but are often missing a major piece of the training puzzle. My one on one coaching program gives you everything you will need to strategically train to increase strength, fuel your body to perform at its best, and leave you feeling more confident than ever on the lifting platform. JOIN MY COACHING PROGRAM  DOWNLOAD YOUR FREE GUIDE TO A DEEPER SQUAT  DOWNLOAD YOUR FREE PERFORMANCE NUTRTION GUIDE 

In this episode I talk with Elite Powerlifter Amber Hansen! We talk about her success at the American Pro Meet, discuss lifting raw vs. equipped and she gives her best advice for lifters training their way to the elite level!  Lifters work hard inside and outside of the gym but are often missing a major piece of the training puzzle. My one on one coaching program gives you everything you will need to strategically train to increase strength, fuel your body to perform at its best, and leave you feeling more confident than ever on the lifting platform. JOIN MY COAHCING PROGRAM  DOWNLOAD YOUR FREE GUIDE TO A DEEPER SQUAT  THE MAIN EVENT PROJECT

In this episode I highlight some of my favorite moments and favorite lifters from the American Pro Meet.  Lifters work hard inside and outside of the gym but are often missing a major piece of the training puzzle. My one on one coaching program gives you everything you will need to strategically train to increase strength, fuel your body to perform at its best, and leave you feeling more confident than ever on the lifting platform. JOIN MY COACHING PROGRAM  LIFT REVIEW FREE PERFORMANCE NUTRITION GUIDE  The American Pro Live 

Different stages of your lifting journey will present different road blocks and obstacles that can impact your performance. Understanding these factors will help you as a lifter manage expectations and set you up for success in the long run.    Lifters work hard inside and outside of the gym but are often missing a major piece of the training puzzle. My one on one coaching program gives you everything you will need to strategically train to increase strength, fuel your body to perform at its best, and leave you feeling more confident than ever on the lifting platform. JOIN MY COACHING PROGRAM FREE PERFORMANCE NUTRITION GUIDE 

In this episode I discuss how often you should test your one rep max and the different ways you can do so.    Lifters work hard inside and outside of the gym but are often missing a major piece of the training puzzle. My one on one coaching program gives you everything you will need to strategically train to increase strength, fuel your body to perform at its best, and leave you feeling more confident than ever on the lifting platform.    JOIN MY COACHING PROGRAM   PERFORMANCE NUTRITION GUIDE  INSTAGRAM 

In this episode, I review how to create and execute your goals for your next Powerlifting Meet for beginner lifters, intermediate lifters, and advanced lifters.  Lifters work hard inside and outside of the gym but are often missing a major piece of the training puzzle. My one on one coaching program gives you everything you will need to strategically train to increase strength, fuel your body to perform at its best, and leave you feeling more confident than ever on the lifting platform. JOIN MY COACHING PROGRAM https://www.ashleyvargascoaching.com/apply DOWNLOAD YOUR PERFORMANCE NUTRITION GUIDE https://www.ashleyvargascoaching.com/performance-nutrition INSTAGRAM https://www.instagram.com/ashannevargas/

There are a few thing to consider when deciding which Powerlifting Federation to compete with. In this podcast episode, I discuss some key aspects of USPA, USAPL, and the APF.   Lifters work hard inside and outside of the gym but are often missing a major piece of the training puzzle. My one on one coaching program gives you everything you will need to strategically train to increase strength, fuel your body to perform at its best, and leave you feeling more confident than ever on the lifting platform.    JOIN MY COACHING PROGRAM 

Cutting weight and maintaining strength is not easy. In this podcast I help you decide if cutting weight is right for you. If it is, what is the best method to do so without losing strength.   Lifters work hard inside and outside of the gym but are often missing a major piece of the training puzzle. My one on one coaching program gives you everything you will need to strategically train to increase strength, fuel your body to perform at its best, and leave you feeling more confident than ever on the lifting platform.    JOIN MY COACHING PROGRAM   INSTAGRAM

In this episode I go over everything you need to know for your meet day weight in and check in process.  Lifters work hard inside and outside of the gym but are often missing a major piece of the training puzzle. My one on one coaching program gives you everything you will need to strategically train to increase strength, fuel your body to perform at its best, and leave you feeling more confident than ever on the lifting platform. JOIN MY COACHING PROGRAM  INSTAGRAM 

In this episode I review the 5 most common mistakes I see both new and advanced lifters make on the platform and what you can do to avoid them!  Lifters work hard inside and outside of the gym but are often missing a major piece of the training puzzle. My one on one coaching program gives you everything you will need to strategically train to increase strength, fuel your body to perform at its best, and leave you feeling more confident than ever on the lifting platform. JOIN MY COACHING PROGRAM 

Jessica Cahoy shares her experiences as an athlete and how it shaped her physically, mentally and helped shape her career. She provides great tips on how everyday people can elevate their training, incorporate proper performance nutrition and take their training to the next level.  You can connect with Jessica through her Instagram Page  Lifters often struggle with breaking through plateaus and feeling confident when adding weight to their barbell. My one on one coaching program gives you the plan to perfect your lifting technique and work through mobility limitations to break through strength plateaus. To SCHEDULE YOUR CALL, click here For your FREE Guide to improve your squat, click here To connect on social, click here

Condensing the Westside Barbell Conjugate Method into easy to understand terms, earn how you can improve your Powerlifts by implementing this training protocol.  Lifters often struggle with breaking through plateaus and feeling confident when adding weight to their barbell. My one on one coaching program gives you the plan to perfect your lifting technique and work through mobility limitations to break through strength plateaus. To SCHEDULE YOUR CALL, click here For your FREE Guide to improve your squat, click here To connect on social, click here

Picking your Powerlifting Meet attempts is both a science and an art. You have to create a strategy for success but also be able to adjust on the fly based on all of the unforeseen factors on meet day.  Lifters often struggle with breaking through plateaus and feeling confident when adding weight to their barbell. My one on one coaching program gives you the plan to perfect your lifting technique and work through mobility limitations to break through strength plateaus. To SCHEDULE YOUR CALL, click here For your FREE Guide to improve your squat, click here To connect on social, click here

The last week of your meet prep is the most crucial and it is where lifters thrive or fail. In this episode I review some key strategy points for having a successful final week of prep! Lifters often struggle with breaking through plateaus and feeling confident when adding weight to their barbell. My one on one coaching program gives you the plan to perfect your lifting technique and work through mobility limitations to break through strength plateaus. To SCHEDULE YOUR CALL, click here For your FREE Guide to improve your squat, click here To connect on social, click here

Dr. Tameka Duncan discusses Pelvic Floor disorders that are common but not normal in Female Strength Athletes. She provides education on how to prevent Pelvic Floor Disfunction and exercises to strengthens the Pelvic Floor.  More information about Dr. Duncan Physical Therapy services can be found here. Lifters often struggle with breaking through plateaus and feeling confident when adding weight to their barbell. My one on one coaching program gives you the plan to perfect your lifting technique and work through mobility limitations to break through strength plateaus. To SCHEDULE YOUR CALL, click here For your FREE Guide to improve your squat, click here To connect on social, click here

There are so many great training programs you can buy online or through a training app however, the training is only as effective as the person executing it. A good coach can take any training program and elevate it to make it more effective so you get the most out of every rep! Lifters often struggle with breaking through plateaus and feeling confident when adding weight to their barbell. My one on one coaching program gives you the plan to perfect your lifting technique and work through mobility limitations to break through strength plateaus. To SCHEDULE YOUR CALL, click here For your FREE Guide to improve your squat, click here To connect on social, click here

In this episode we break down the 5 characteristics that set high performing athletes apart from those with talent. These characteristics can be applied to any aspect of life in order to become a high performer.  Lifters often struggle with breaking through plateaus and feeling confident when adding weight to their barbell. My one on one coaching program gives you the plan to perfect your lifting technique and work through mobility limitations to break through strength plateaus. To SCHEDULE YOUR CALL, click here For your FREE Guide to improve your squat, click here To connect on social, click here

Dr. of Physical Therapy and owner of Beyond Recovery, Kaytlyn Wells helps Powerlifters and Weightlifters get back to pain-free PR’s. In this episode Dr. Wells provides education on prevention and correction of common pain strength athletes face.  For more information on Dr. Wells, you can visit the Beyond Recovery website or her Instagram Page   Lifters often struggle with breaking through plateaus and feeling confident when adding weight to their barbell. My one on one coaching program gives you the plan to perfect your lifting technique and work through mobility limitations to break through strength plateaus. To SCHEDULE YOUR CALL, click here For your FREE Guide to improve your squat, click here To connect on social, click here

I was so inspired by the Women in Powerlifting Forum hosted by World Record Holder Tamera Walcott I wanted to share the message! For more information on the Women in Powerlifting Movement, check out Tamera Walcott's Instagram page. Lifters often struggle with breaking through plateaus and feeling confident when adding weight to their barbell. My one on one coaching program gives you the plan to perfect your lifting technique and work through mobility limitations to break through strength plateaus. To SCHEDULE YOUR CALL, click here For your FREE Guide to improve your squat, click here To connect on social, click here

Strength athletes push their bodies during every single training session in the weight room. The training sessions can take a major toll on the body if you are not fueling your body properly or taking proper recovery measures. I dive into each macro and the effect they have on an athletes training and clear up some confusion around performance nutrition. Lifters often struggle with breaking through plateaus and feeling confident when adding weight to their barbell. My one on one coaching program gives you the plan to perfect your lifting technique and work through mobility limitations to break through strength plateaus. To SCHEDULE YOUR CALL, click here For your FREE Guide to improve your squat, click here To connect on social, click here  

I am talking with very special guest, Russel Orhii, 2 time World Record Holder Powerlifter. In this episode, we discuss his strategies for his upcoming USAPL Meet in June and he provides great advice and tips for lifters who are training to get to the elite level. Russel Orhii Lifters often struggle with breaking through plateaus and feeling confident when adding weight to their barbell. My one on one coaching program gives you the plan to perfect your lifting technique and work through mobility limitations to break through strength plateaus. To SCHEDULE YOUR CALL, click here For your FREE Guide to improve your squat, click here To connect on social, click here 

In this episode I discuss the disadvantages of becoming reliant on training aids.  USAPL Rule Book   USPA Rule Book  Lifters often struggle with breaking through plateaus and feeling confident when adding weight to their barbell. My one on one coaching program gives you the plan to perfect your lifting technique and work through mobility limitations to break through strength plateaus. To SCHEDULE YOUR CALL, click here For your FREE Guide to improve your squat, click here To connect on social, click here

In this episode, I am discussing the benefits of adding Barbell variations to your training blocks in order to push past strength plateaus and highlight weak points in your lift.  Lifters often struggle with breaking through plateaus and feeling confident when adding weight to their barbell. My one on one coaching program gives you the plan to perfect your lifting technique and work through mobility limitations to break through strength plateaus. To SCHEDULE YOUR CALL, click here For your FREE Guide to improve your squat, click here To connect on social, click here

In this episode I discuss some of the very common mistakes I see new lifters make at their first Powerlifting Meet. I also share some tips on how to avoid them!  Lifters often struggle with breaking through plateaus and feeling confident when adding weight to their barbell. My one on one coaching program gives you the plan to perfect your lifting technique and work through mobility limitations to break through strength plateaus. To SCHEDULE YOUR CALL, click here For your FREE Guide to improve your squat, click here To connect on social, click here

Welcome to Raising The Bar where I help lifters feel more confident adding weight to their bar. The first episode will be airing on Wednesday February 23rd! Make sure you subscribe and share this with your fellow Lifters!