Fitness tips from Strong Chicks Rock

Erica Thompson

Columbus Alive had the pleasure of chatting with Rachel Turner, the owner of Strong Chicks Rock, a women-focused online personal training business based in Columbus. Click here to read about Turner's unique coaching method, and see below for an exclusive workout and recipe from Strong Chicks Rock.

Finisher Exercise

A finisher is our version of cardio. We add some version of this to the end of every full-body strength-training workout. I want women to break free from treadmills and realize that there are better and more efficient ways to reach their fat-loss goals. While strength training is essential, these "finishers" are quick, but highly effective. As a woman on a time crunch, these are the perfect way to sweat, reach goals, work hard, but most importantly train smart!

Set a timer for five to eight minutes (varies based on fitness level). If you're a beginner or new to these moves, five minutes is the best place to start.

The goal is to complete as many rounds as possible with proper form:

10 burpees

10 medicine ball slams

10 rope slams

Chia Seed Pudding Recipe

This is a great breakfast because it's so full of healthy fat and fiber, keeping you fueled and full until lunch!

In a bowl mix:

  • 4 TBSP chia seeds
  • 1 cup almond or coconut milk
  • Stevia to taste
  • 1/2 TSP cinnamon

Chill overnight. In the morning, top with your favorite nuts and fruit, then enjoy! I love topping mine with pecans and blueberries!