Jen Weir

I'm a lover of all things outdoors and fitness -- inspiration for my work. I hold a B.S. in Exercise Science, am a Certified Strength and Conditioning Specialist, an ACE-Functional Training Specialist and also maintain a Personal Trainer Certification. I own and operate Front Range Fitness & Health Coaching where I offer coaching in-person and online to help clients conquer their mountains (metaphorical and literal). I am Montana born and raised and strive to spend every spare minute enjoying all this big beautiful state has to offer with my adventurous little family.

Is Unstable Training Worth the Effort?

We’ve all seen the meme of that guy at the gym doing a back squat on a stability ball and, although he may not be the sharpest tool in the shed, it’s not uncommon to see people testing the limits of the BOSU ball. Because, why wouldn’t an exercise be more effective if it’s more difficult to perform? The thing is, though, training on unstable surfaces may not be all it’s cracked up to be. Before you spend another workout session trying to activate more muscles, let’s take a look at what science has to say about it.

The Beginner’s Guide to Indoor Rock Climbing for Women: Tips and How to Advice

Indoor rock climbing may seem like a fairly tame activity, at least in comparison to its outdoor, in-the-wild counterpart. However, the heights, grips and maneuvers make it a sport not for the faint of heart. But don’t let that stop you; if you’ve ever thought about doing some indoor climbing, you should definitely give it a try – it’s an experience you and your muscles won’t soon forget.

The Beginner’s Guide to Core Training for Women: Tips and How to Advice

We’re a society infatuated with shredded body parts, particularly the abs. In the last decade, we’ve gone from 6-minute abs to an obsession with “core training” – thank goodness, because we all know there’s no way we’re getting abs in six minutes per day! However, every person seems to have his or her own thoughts on what core training really is. While one woman believes she can crunch her way to a strong core, another spends countless minutes planking.

The Beginner’s Guide to Hiking for Women: Tips and How to Advice

No matter what area of the country you live in, you haven’t seen the best parts unless you’ve been hiking. Getting out in the wilderness, or even your local park, is one of the best ways to destress, center yourself and get in tune with nature. Before you get anxious about venturing into the realm of bears, lions and Sasquatch, know I’m not proposing you conquer the Pacific Crest Trail or anything – simply meandering in your favorite little piece of nature will do the trick.

The Beginner’s Guide to Running for Women: Tips and How to Advice

For some women running is more than a hobby, it’s a lifestyle – their entire lives revolve around their next jaunt up the trail or around the neighborhood. They look natural, effortless, like that’s what their bodies were designed to do. You’ve been contemplating joining their ranks for a while now, but honestly have no idea where to start – not to mention your biggest fear, looking like the unflattering half of one of those “what I think I look like, what I actually look like” memes.

The Beginner’s Guide to Free Weights for Women: Tips and How to Advice

Free weights offer a versatile and effective way to train your entire body – top to bottom, front to back. Seriously, you can work nearly every muscle in your body; improving strength, endurance, power, agility, balance and flexibility. Who wouldn’t love that?! As a newbie to free weights, it’s totally fine to have no clue where to start. We’re here to help! This guide will tell you pretty much everything you need to know about training with free weights to help you reach your goals.

The Beginner’s Guide to Kettlebell Training for Women: Tips and How to Advice

Kettlebells give off a slightly medieval vibe and for good reason – they’ve been around forever! Well, not quite forever, but for a pretty long time. About 350 years ago kettlebells popped up in Russia and were used as counterweights in market scales – a far cry from what we use them for today. The fitness industry is witnessing a rebirth of this compact chunk of iron with a convenient little handle; kettlebells can be found in Globo Gyms, CrossFit boxes, home gyms and everywhere in between.

The Beginner’s Guide to CrossFit for Women: Tips and How to Advice

Whether you’ve stumbled across The Games while channel surfing, read about it in, basically, any fitness mag or have that friend who may as well have #crossfit tattooed across her forehead, you’ve definitely heard of the fitness phenomenon that has the propensity to spawn Spartan-like beings. Perhaps a slight exaggeration, but it’s hard not to be intrigued when you see the effects regular CrossFit training has on the bodies of the men and women who excel at it.

8 Reasons You Should Lift Like a Girl

Doing anything “like a girl” has always been a put-down, an insult, a slam to one’s ability. But today, women are stronger and fiercer than ever. Not only can we do everything guys do, but some of us do it better. Take weight lifting for example, not only are more and more women getting their daily dose of iron, many are out-lifting the men, especially if you take into consideration the growing numbers of female Crossfitters and power lifters.

11 Ways to Pump up Your Plank

When it comes to strengthening the core (which includes not only your abs and obliques but also your glutes, hips and back) the plank is an exercise that will always get the job done. In fact, recent research by Dr. Stuart McGill found isometric core exercises, like planks, to be far more superior to dynamic core exercises, such as crunches, in terms of muscle activation, improved strength, and stability of the spine in every plane of motion.

Beginner's Guide to Weightlifting for Women

So, you want to join the ranks of girls who lift. You’re all psyched up to start throwing weights around and you even bought a few super cute gym outfits. The only problem, you have no idea where to start or what to do once you waltz into the gym wearing one of those cute ensembles. Don’t worry, help is here. I’m going to fill you in on everything you need to know as a weightlifting newbie and help you get the results you’re after.

Your Scale Is Your Enemy

The scale is one of those inventions I sometimes think many of us would be better off without. Don’t get me wrong, the scale is a very useful tool; the problem is how much stock ladies tend to put into that one little number. I’ve seen too many women live and die by whether or not the number on the scale gets smaller. Women who work their butts off every day and look amazing will deflate in an instant if that number isn’t smaller than it was a week, or even a few days, ago.

Master Class: Perfecting The Deadlift in 5 Steps

When it comes to resistance exercises, deadlifts top the list – they have the potential to substantially increase your levels of strength and conditioning (yes, they will tax your metabolic systems quite a bit); activate and strengthen the muscles of the posterior chain (which is a huge plus for any of you heel-wearing ladies, or anyone who’s packed around a baby or two for nine months); lastly, even though you may be hoisting some pretty impressive weight off the floor, the movement itself is j