IronBodyByArtemis
I Am Not Afraid To Lift
Train with me ONLINE via Exercise.com!
The Group From I Am Not Afraid To Lift #NewMexico
The Group From I Am Not Afraid To #LiftBoston
The Group From I Am Not Afraid To #LiftNYC
ReebokONE Ambassador
Top Posts & Pages
Blog Library
- “GREEK GIRLS DON’T EXERCISE” August 20, 2019
- NUTRITION! ONE THING I’M DOING RIGHT NOW… August 16, 2019
- I’M ON A QUEST FOR BEEFY August 9, 2019
- FALL WORKSHOP SCHEDULE & DO YOU TAKE TRAINING NOTES? July 30, 2019
- TWO THINGS I’VE LEARNED July 23, 2019
- THIS 43½ YEAR OLD BODY IS MADE BY MOSCOW MULES & CHIPS & GUACAMOLE July 16, 2019
- 6 EXERCISE TRAVEL WORKOUT CIRCUIT & ONLY A FEW HOURS LEFT TO GET $30 OFF SUMMER SHRED v.2.0! July 7, 2019
- COUPLES WHO SWEAT TOGETHER STAY TOGETHER! July 7, 2019
- HAPPY 4TH OF JULY WEEKEND! DID YOU GET YOUR SUMMER SHRED ON YET?? July 5, 2019
- OH MY QUAD! Summer Shred v.2.0 Program LAUNCHED & $30 Off the first 50 sold! July 2, 2019
- THE KETTLEBELL SWING: TIMING MATTERS – “WAIT FOR IT!” June 28, 2019
- LIVE YOUR LIFE PURPOSE – PLUS! FALL 2019 WORKSHOP SCHEDULE June 21, 2019
- THERE IS NO FAILURE, ONLY SHOWING UP June 16, 2019
- 5 MORE NUTRITION MUSTS May 31, 2019
- DO YOU EAT THE SAME ON THE WEEKENDS AS YOU DO DURING THE WEEK? May 27, 2019
- ANOTHER TIP FOR A STRONGER PISTOL SQUAT May 25, 2019
- ENDS TONIGHT! LAST DAY FOR EARLY BIRD DISCOUNT FOR I AM NOT AFRAID TO LIFT® SEATTLE! May 19, 2019
- ONE TIP FOR A STRONGER PISTOL SQUAT May 15, 2019
- THE KETTLEBELL CLEAN: DON’T DO THIS May 12, 2019
- COMPETENCY BUILDS CONFIDENCE May 4, 2019
- IT’S ONLY A WATER BOTTLE April 28, 2019
- I WANT TO FEEL GOOD IN SHORTS AGAIN April 23, 2019
- YOUR SOAP MAY BE LOWERING YOUR TESTOSTERONE April 19, 2019
- EMPOWERED WOMEN EMPOWER WOMEN April 14, 2019
- WHY I STOPPED EATING COCONUT April 5, 2019
- HOW TO TRAIN FOR A PULL-UP WITHOUT HAVING TO DO A PULL-UP March 31, 2019
- NUTRITION – FINDING BALANCE March 23, 2019
- I BATTLED WITH DISORDERED EATING FOR 15+ YEARS OF MY LIFE March 16, 2019
- EMPOWERMENT BEGINS WHEN YOU BREAK FREE FROM YOUR COMFORT ZONE. March 2, 2019
- BUILDING YOUR BEST SELF IS A CONSISTENT DAILY PRACTICE February 17, 2019
- WORK WITH ME! NEW EmpowerU Online Coaching Program! February 7, 2019
- 5 of My Nutrition MUSTS January 27, 2019
- Xena Can Eat Cake January 22, 2019
- On Friday I Will Turn 43… January 8, 2019
- Do ONE THING That Scares & Excites You This New Year January 4, 2019
- Are you in?? 4-Wk Holiday Consistency Challenge Starts TODAY! December 2, 2018
- 4-Week Holiday Consistency Challenge! November 27, 2018
- Movement is Medicine & 50% Off ALL Online Training Programs ends TONIGHT! November 26, 2018
- Black Friday/Cyber Weekend Sale! 50% Off All Online Programs Ends Cyber Monday 11/26 11:59 PM PT! November 23, 2018
- I Did Not Wake Up Like This November 22, 2018
- Holiday Swing Challenge & Pre Black Friday Sale thru 11/22! November 20, 2018
- Exercise Order Matters & 1 TGU Tip October 24, 2018
- How Sleep Affects Recovery & Fat Loss October 15, 2018
- Set Up is the First Rep October 7, 2018
- Sexy vs. Sloppy Kettlebell 1 Hand Swing Mechanics October 5, 2018
- Next Goal: StrongFirst Sinister October 2, 2018
- Last Day To Sign Up For My StrongFirst Kettlebell Course Las Vegas! September 19, 2018
- Overcoming Performance Anxiety September 15, 2018
- The Benefits of Barefoot Training September 11, 2018
- Clean up the Kettlebell Clean with the Mid Pull September 8, 2018
Posts By Category
Archives
Copyright 2012-2018
© Artemis Scantalides and Iron Body By Artemis 2012-2018. Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Artemis Scantalides and Iron Body By Artemis with appropriate and specific direction to the original content.
Follow @IronBodyByArtemis on Instagram
NUTRITION🍏ONE☝🏽THING I’M DOING RIGHT NOW👇🏽
_
EATING 1LB OF VEGGIES 🥦PER DAY!!
_
I’ve always eaten a lot of veggies daily & I’m sure it’s always been at least 1lb of veggies or more per day. However, recently I started to track macros again PLUS count calories & daily grams of fiber. My macros don’t include veggies, but the calories do include calories & grams of carbs & fiber from veggies; so this includes weighing veggies for each meal.
_
1lb of veggies per day can sound like a lot of veggies, but if you divide it up over 4 meals per day it’s only 4oz/115g in weight of veggies per meal.
_
Why so many veggies🤷🏻♀️?
_
✅FIBER DOES A BODY GOOD. Eating enough veggies & fiber daily is essential to a healthy gut, keeping your body regular & cleansing your system. Fiber is essential to help you to lose weight, feel full & stabilize your blood sugar.
_
✅HORMONE BALANCE. Let’s take excess estrogen for example, if your estrogen levels are too high & if the excess estrogen is not pooped out because you aren’t eating enough veggies & fiber to have regular poops (1 or more per day), then the excess estrogen goes to your liver & then your liver will send it to your fat cells. Estrogen & fat cells love each other & if you are struggling with weight gain, bloating & constipation🥴due to excess estrogen & not eating enough veggies & fiber to cleanse your system, then you feed this cycle of growing estrogen & fat cells & there is no amount of exercise & dieting that can help you to feel better & to reach your fat loss goals.
_
Right now I have some of my 1/1 nutrition coaching clients working through a 45-day Nutritional Hormone Reset. This reset includes a reset that helps to balance estrogen & eating at least 1lb of veggies per day.
_
Do YOU eat a lot of veggies daily? Please share below👇🏽I want to know!
_
WANT TO WORK WITH ME?? Link in bio to apply👆🏽
_
#nutrition #veggies #vegetables #onlinecoaching #nutritioncoaching #hormonebalance #nutritiontips #nutritiontip
SQUAT TIPS 🍑✅!
_
Stay ACTIVE through your squat💪🏽:
_
1️⃣ As you descend, push your knees out as if someone has their hand on the outside of thigh and you are pushing against it;
_
2️⃣ ALSO as you descend, ACTIVELY PULL the floor into your feet as if you have suction cups on the bottoms of your feet or as if your feet are like a vacuum cleaner sucking the floor into the bottoms of your feet;
_
3️⃣ As you ascend from your squat, brace your abdominals like you are bracing for a punch and ACTIVELY PUSH the floor away with your feet.
_
Learn more skills, tips, and cues about training with kettlebells and all the kettlebell basics listed below, at my @strongfirst Kettlebell Course on 9/29/19 @lifetimevegas .
_
➡️ Deadlift.
➡️ Two Hand Swing.
➡️ Turkish Get Up.
➡️ Goblet Squat.
➡️ Military Press.
➡️ Single Leg Deadlift.
➡️ One Hand Swing.
➡️ High Pull.
_
PLUS, learn all about how to apply kettlebell techniques to the barbell & mindset strategies at my women’s strength workshop I Am Not Afraid To Lift® coming to:
_
🚀Iowa on 9/21 @gritgym in Iowa City, IA (2 spots left at the Early Bird rate, ends 9/1!)
_
🚀Albany on 10/20 @her_strength_studio Albany, NY (Almost SOLD OUT! ONLY 5 spots left!)
_
Links in bio to sign up👆🏽
_
#kettlebell #kettlebells #squats #squat #frontsquat #trainingtip #trainingtips #training #tip #tips #girlswholift #womenwholift #ladieswholift #strengthtraining #garagegym @chrisnordeensfe @lolegi
I USED TO HATE TO WEAR SHORTS🍑🍗
_
I never liked my legs. They were always the part of my body that made me think I was fat or big. As a young girl, they were never appreciated by my ballet instructors. Instead they cared more about how my legs made my figure too curvy for their liking rather than what I could DO w/ them as a young ballerina.
_
Of course there were other incidents outside of ballet that contributed to my hatred for my legs, such as teenage boys commenting on how “BIG” my legs were.
_
My personal hatred for my legs plagued me for most of my life, even thru my 30’s.
_
It took conscious mental effort & positive physical action for me to change how I saw my legs & to help me slowly learn to love my legs.
_
When I started to study kung fu & lift regularly, I started to focus on what my legs could DO, & not on how they looked. Their strength, muscle & power became more important than any societal aesthetic mold & I stopped obsessing about their appearance.
_
In 2016, at 40yo, I paused to take notice of my legs in a pic I saw from when I spoke @performbetter Summit in Chicago. They looked different to me. In addition to being more mentally sound when it came to my body image, all the yrs of kettlebell training & venture into powerlifting, combined w/ a change in my nutrition by following @rpstrength had done them good.
_
Even though it is still a work in progress & always will be, since that moment 3yrs ago in 2016, w/ each passing year, I learn to love my legs a little bit more b/c:
_
1️⃣I am more mentally strong & although my body image demons creep into my thots from time to time, I do not let them run the house;
_
2️⃣I am mindful of my nutrition. #rpstrength was the catalyst for my detailed focus on nutrition, which now at 43yo, includes specific attention to hormone balance.
_
3️⃣I lift. A LOT. I lift heavy & I lift often & in fact I noticed even more aesthetic transformation w/ my legs after following both my Summer Shred programs & my husband’s @ericgahanatc Circuit Shred program.
_
Now I LOVE😍to wear shorts & show off my sexy, strong legs💪🏽. Can you relate? Plz share below👇🏽
_
Want to work w/ me? Link in bio to apply👆🏽
Like IronBodyByArtemis on Facebook
© All Rights Reserved, Iron Body By Artemis 2012-2018
Archives
When Lisa V. started my “Attack The Bar” pull-up program around December 1, 2016, she had been stuck at one overhand/prone grip pull-up and two underhand/supine grip pull-ups for about a year. In less than 12 weeks after following the “Attack The Bar” pull-up program, Lisa went from being stuck at one overhand/prone grip pull-up and two underhand/supine grip pull-ups for one year, to being able to complete four overhand/prone grip pull-ups and four underhand/supine grip… Read More
Category: Bodyweight Training, Core Training, Pull-Ups, Strength Training Tags: ab rollout, ab wheel, Abdominals, Abdominals For Pull-ups, Abs, Attack The Bar, coaching, Core, core exercises, exercise, exercise.com, Floor Leg Raise, Hanging Leg Raise, home gym, home workout, Iron Body By Artemis, iron body training systems, Iron Maiden Challenge Training, Kettlebells, online, Online Pull-up Program, online training, Online Training Program, Pull-up Program, pull-ups, strength training, train online, Training, weighted pull-ups, women can do pull-ups, Women's Fitness, women's strength training
Follow @IronBodyByArtemis on Instagram
NUTRITION🍏ONE☝🏽THING I’M DOING RIGHT NOW👇🏽
_
EATING 1LB OF VEGGIES 🥦PER DAY!!
_
I’ve always eaten a lot of veggies daily & I’m sure it’s always been at least 1lb of veggies or more per day. However, recently I started to track macros again PLUS count calories & daily grams of fiber. My macros don’t include veggies, but the calories do include calories & grams of carbs & fiber from veggies; so this includes weighing veggies for each meal.
_
1lb of veggies per day can sound like a lot of veggies, but if you divide it up over 4 meals per day it’s only 4oz/115g in weight of veggies per meal.
_
Why so many veggies🤷🏻♀️?
_
✅FIBER DOES A BODY GOOD. Eating enough veggies & fiber daily is essential to a healthy gut, keeping your body regular & cleansing your system. Fiber is essential to help you to lose weight, feel full & stabilize your blood sugar.
_
✅HORMONE BALANCE. Let’s take excess estrogen for example, if your estrogen levels are too high & if the excess estrogen is not pooped out because you aren’t eating enough veggies & fiber to have regular poops (1 or more per day), then the excess estrogen goes to your liver & then your liver will send it to your fat cells. Estrogen & fat cells love each other & if you are struggling with weight gain, bloating & constipation🥴due to excess estrogen & not eating enough veggies & fiber to cleanse your system, then you feed this cycle of growing estrogen & fat cells & there is no amount of exercise & dieting that can help you to feel better & to reach your fat loss goals.
_
Right now I have some of my 1/1 nutrition coaching clients working through a 45-day Nutritional Hormone Reset. This reset includes a reset that helps to balance estrogen & eating at least 1lb of veggies per day.
_
Do YOU eat a lot of veggies daily? Please share below👇🏽I want to know!
_
WANT TO WORK WITH ME?? Link in bio to apply👆🏽
_
#nutrition #veggies #vegetables #onlinecoaching #nutritioncoaching #hormonebalance #nutritiontips #nutritiontip
SQUAT TIPS 🍑✅!
_
Stay ACTIVE through your squat💪🏽:
_
1️⃣ As you descend, push your knees out as if someone has their hand on the outside of thigh and you are pushing against it;
_
2️⃣ ALSO as you descend, ACTIVELY PULL the floor into your feet as if you have suction cups on the bottoms of your feet or as if your feet are like a vacuum cleaner sucking the floor into the bottoms of your feet;
_
3️⃣ As you ascend from your squat, brace your abdominals like you are bracing for a punch and ACTIVELY PUSH the floor away with your feet.
_
Learn more skills, tips, and cues about training with kettlebells and all the kettlebell basics listed below, at my @strongfirst Kettlebell Course on 9/29/19 @lifetimevegas .
_
➡️ Deadlift.
➡️ Two Hand Swing.
➡️ Turkish Get Up.
➡️ Goblet Squat.
➡️ Military Press.
➡️ Single Leg Deadlift.
➡️ One Hand Swing.
➡️ High Pull.
_
PLUS, learn all about how to apply kettlebell techniques to the barbell & mindset strategies at my women’s strength workshop I Am Not Afraid To Lift® coming to:
_
🚀Iowa on 9/21 @gritgym in Iowa City, IA (2 spots left at the Early Bird rate, ends 9/1!)
_
🚀Albany on 10/20 @her_strength_studio Albany, NY (Almost SOLD OUT! ONLY 5 spots left!)
_
Links in bio to sign up👆🏽
_
#kettlebell #kettlebells #squats #squat #frontsquat #trainingtip #trainingtips #training #tip #tips #girlswholift #womenwholift #ladieswholift #strengthtraining #garagegym @chrisnordeensfe @lolegi
I USED TO HATE TO WEAR SHORTS🍑🍗
_
I never liked my legs. They were always the part of my body that made me think I was fat or big. As a young girl, they were never appreciated by my ballet instructors. Instead they cared more about how my legs made my figure too curvy for their liking rather than what I could DO w/ them as a young ballerina.
_
Of course there were other incidents outside of ballet that contributed to my hatred for my legs, such as teenage boys commenting on how “BIG” my legs were.
_
My personal hatred for my legs plagued me for most of my life, even thru my 30’s.
_
It took conscious mental effort & positive physical action for me to change how I saw my legs & to help me slowly learn to love my legs.
_
When I started to study kung fu & lift regularly, I started to focus on what my legs could DO, & not on how they looked. Their strength, muscle & power became more important than any societal aesthetic mold & I stopped obsessing about their appearance.
_
In 2016, at 40yo, I paused to take notice of my legs in a pic I saw from when I spoke @performbetter Summit in Chicago. They looked different to me. In addition to being more mentally sound when it came to my body image, all the yrs of kettlebell training & venture into powerlifting, combined w/ a change in my nutrition by following @rpstrength had done them good.
_
Even though it is still a work in progress & always will be, since that moment 3yrs ago in 2016, w/ each passing year, I learn to love my legs a little bit more b/c:
_
1️⃣I am more mentally strong & although my body image demons creep into my thots from time to time, I do not let them run the house;
_
2️⃣I am mindful of my nutrition. #rpstrength was the catalyst for my detailed focus on nutrition, which now at 43yo, includes specific attention to hormone balance.
_
3️⃣I lift. A LOT. I lift heavy & I lift often & in fact I noticed even more aesthetic transformation w/ my legs after following both my Summer Shred programs & my husband’s @ericgahanatc Circuit Shred program.
_
Now I LOVE😍to wear shorts & show off my sexy, strong legs💪🏽. Can you relate? Plz share below👇🏽
_
Want to work w/ me? Link in bio to apply👆🏽
Like IronBodyByArtemis on Facebook
Follow me on Twitter @IrnBdyByArtemis
My TweetsTop Posts & Pages
Train with me ONLINE via Exercise.com!
Living Lean 60-Day Body, Mind, and Nutrition Transformation Program !
Learn more and purchase this program by clicking on the Living Lean Logo!
Blog Library
- “GREEK GIRLS DON’T EXERCISE” August 20, 2019
- NUTRITION! ONE THING I’M DOING RIGHT NOW… August 16, 2019
- I’M ON A QUEST FOR BEEFY August 9, 2019
- FALL WORKSHOP SCHEDULE & DO YOU TAKE TRAINING NOTES? July 30, 2019
- TWO THINGS I’VE LEARNED July 23, 2019
- THIS 43½ YEAR OLD BODY IS MADE BY MOSCOW MULES & CHIPS & GUACAMOLE July 16, 2019
- 6 EXERCISE TRAVEL WORKOUT CIRCUIT & ONLY A FEW HOURS LEFT TO GET $30 OFF SUMMER SHRED v.2.0! July 7, 2019
- COUPLES WHO SWEAT TOGETHER STAY TOGETHER! July 7, 2019
- HAPPY 4TH OF JULY WEEKEND! DID YOU GET YOUR SUMMER SHRED ON YET?? July 5, 2019
- OH MY QUAD! Summer Shred v.2.0 Program LAUNCHED & $30 Off the first 50 sold! July 2, 2019
- THE KETTLEBELL SWING: TIMING MATTERS – “WAIT FOR IT!” June 28, 2019
- LIVE YOUR LIFE PURPOSE – PLUS! FALL 2019 WORKSHOP SCHEDULE June 21, 2019
- THERE IS NO FAILURE, ONLY SHOWING UP June 16, 2019
- 5 MORE NUTRITION MUSTS May 31, 2019
- DO YOU EAT THE SAME ON THE WEEKENDS AS YOU DO DURING THE WEEK? May 27, 2019
- ANOTHER TIP FOR A STRONGER PISTOL SQUAT May 25, 2019
- ENDS TONIGHT! LAST DAY FOR EARLY BIRD DISCOUNT FOR I AM NOT AFRAID TO LIFT® SEATTLE! May 19, 2019
- ONE TIP FOR A STRONGER PISTOL SQUAT May 15, 2019
- THE KETTLEBELL CLEAN: DON’T DO THIS May 12, 2019
- COMPETENCY BUILDS CONFIDENCE May 4, 2019
- IT’S ONLY A WATER BOTTLE April 28, 2019
- I WANT TO FEEL GOOD IN SHORTS AGAIN April 23, 2019
- YOUR SOAP MAY BE LOWERING YOUR TESTOSTERONE April 19, 2019
- EMPOWERED WOMEN EMPOWER WOMEN April 14, 2019
- WHY I STOPPED EATING COCONUT April 5, 2019
- HOW TO TRAIN FOR A PULL-UP WITHOUT HAVING TO DO A PULL-UP March 31, 2019
- NUTRITION – FINDING BALANCE March 23, 2019
- I BATTLED WITH DISORDERED EATING FOR 15+ YEARS OF MY LIFE March 16, 2019
- EMPOWERMENT BEGINS WHEN YOU BREAK FREE FROM YOUR COMFORT ZONE. March 2, 2019
- BUILDING YOUR BEST SELF IS A CONSISTENT DAILY PRACTICE February 17, 2019
- WORK WITH ME! NEW EmpowerU Online Coaching Program! February 7, 2019
- 5 of My Nutrition MUSTS January 27, 2019
- Xena Can Eat Cake January 22, 2019
- On Friday I Will Turn 43… January 8, 2019
- Do ONE THING That Scares & Excites You This New Year January 4, 2019
- Are you in?? 4-Wk Holiday Consistency Challenge Starts TODAY! December 2, 2018
- 4-Week Holiday Consistency Challenge! November 27, 2018
- Movement is Medicine & 50% Off ALL Online Training Programs ends TONIGHT! November 26, 2018
- Black Friday/Cyber Weekend Sale! 50% Off All Online Programs Ends Cyber Monday 11/26 11:59 PM PT! November 23, 2018
- I Did Not Wake Up Like This November 22, 2018
- Holiday Swing Challenge & Pre Black Friday Sale thru 11/22! November 20, 2018
- Exercise Order Matters & 1 TGU Tip October 24, 2018
- How Sleep Affects Recovery & Fat Loss October 15, 2018
- Set Up is the First Rep October 7, 2018
- Sexy vs. Sloppy Kettlebell 1 Hand Swing Mechanics October 5, 2018
- Next Goal: StrongFirst Sinister October 2, 2018
- Last Day To Sign Up For My StrongFirst Kettlebell Course Las Vegas! September 19, 2018
- Overcoming Performance Anxiety September 15, 2018
- The Benefits of Barefoot Training September 11, 2018
- Clean up the Kettlebell Clean with the Mid Pull September 8, 2018
I Am Not Afraid To Lift® Seattle 2019
I Am Not Afraid To Lift® Boston 2019
StrongFirst Kettlebell Course, September 23, 2018, Las Vegas, NV
I Am Not Afraid To Lift® Boston 2018
StrongFirst Kettlebell Course, March 25, 2018, Las Vegas, NV
Advanced Kettlebell Ballistics Workshop December 17, 2017, Las Vegas, NV
StrongFirst Kettlebell Course, October 29, 2017, Las Vegas, NV
Hardstyle Kettlebell Fundamentals Workshop, June 11, 2017, Las Vegas, NV
Advanced Kettlebell Ballistics Workshop December 11, 2016, Boston, MA
StrongFirst Kettlebell Course, Boston, MA June 5, 2016
StrongFirst Kettlebell Course, Boston, MA May 1, 2016
The Group From I Am Not Afraid To #LiftBoston The Power Of Mindset 2016
The Group From I Am Not Afraid To #LiftNewYork 2016
The Group From I Am Not Afraid To #LiftMaryland 2016
The Group From I Am Not Afraid To #LiftAustralia 2016
The Group From Keep It Simple Nutrition & Conditioning Australia 2016
The Group From I Am Not Afraid To #LiftBoston The Power Of Mindset 2015
The Group From Keep It Simple Nutrition & Conditioning Boston 2015
The Group From I Am Not Afraid To #LiftVA 2015
The Group From Keep It Simple Nutrition & Conditioning VA 2015
The Group From Keep It Simple Nutrition & Conditioning NYC 2015
The Group From I Am Not Afraid To #LiftNYC 2015
The Group From Superhuman Strength Training 2015
The Group From I Am Not Afraid To Lift #NewMexico
The Group From I Am Not Afraid To #LiftConnecticut
The Group From I Am Not Afraid To #LiftOhio
The Group From I Am Not Afraid To #LiftBoston
The Group From I Am Not Afraid To #LiftNYC
ReebokONE Ambassador
Precision Nutrition Level I Coach (Pn1)
Posts By Category
Archives
Copyright 2012-2018
© Artemis Scantalides and Iron Body By Artemis 2012-2018. Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Artemis Scantalides and Iron Body By Artemis with appropriate and specific direction to the original content.
© All Rights Reserved, Iron Body By Artemis 2012-2018
IronBodyByArtemis
