was originally published on this site
Name: Brooke Muldoon
Location: Charlotte, NC
What does being a Girl Gone Strong mean to you?
To me it means having strength in body, mind and spirit. It means working hard to keep my body strong and fit, not being afraid to speak my mind, and having the strength to admit when I need to grow.
How long have you been training?
I’ve been an athlete involved in running and team sports since I was a kid. I remember doing my first 5ks as a little girl with my mom. I didn’t start lifting weights until I was 25 and saw the immediate change in my body; and haven’t looked back!
How did you get introduced to strength training?
My boyfriend at the time (now husband) was a personal trainer at a private gym. I was training for the New York Marathon at the time and he convinced me to try lifting as a part of my training to feel stronger. He was right.
What does a sample workout look like for you?
I like to do anything where I can have fun and sweat at the same time. From full body lifting sequences to hot yoga, and spinning classes to long runs; I love it all. Here’s a typical lifting routine:
5 minute jump rope/cardio warm-up
- Reverse weighted lunges
- Wide push-ups (5 seconds down)
- Ball rollouts
- 1 minute jump rope*
- Straight arm pull-down
- Straight leg glute bridge
- 1 minute jump rope*
- Balance squats
- Incline bench press
- 1 minute jump rope*
- Tuck jumps
- Frog jump pack
- Mountain climbers
Cool Down & Stretch!
Most memorable PR:
Being able to do 3 sets of 3 negative pull ups! (when you lower yourself slowly after jumping up). That was pretty exciting for me!
Top 5 songs on your training playlist:
- Drake, Started from the Bottom
- Damian Marley, Beautiful
- Milkman, Hustler
- Ariana Grande, Problem
- Charli XCX, You – Ha ha ha
Top 3 things you must have with you at the gym/in your gym bag:
- Reusable water bottle
- Extra soft hairbands
Do you prefer to train alone or with a training partner? Why?
Depends on the training. I prefer to lift alone because I can maintain a higher level of focus by getting lost in my headphones. I prefer to run with a partner who pushes me, always!
Most hilarious pick-up line you’ve heard at the gym:
“I haven’t seen you in a while, where have you been? Don’t worry, you still look good though!” OR, “Mind if we watch you squat again? Your form is spot-on.”
Most embarrassing gym moment:
Almost getting road rash after falling off the treadmill. It haunts me.
Fish tacos with homemade salsa and guacamole.
Favorite way to treat yourself: I love sweet treats and have a major sweet tooth, so I try to indulge in healthier ways. I love cool chocolate almond milk after a workout, or a making a coconut milk latte with a drizzle of honey on top.
“You are never to old to set another goal, or dream a new dream.” – C.S. Lewis
The Fire Starter Sessions, Danielle LaPorte
What inspires and motivates you?
So many things: strong women who are conquering the world, other entrepreneurs, having the energy to take on the world everyday that only comes from a good workout, and most importantly being healthy, both mentally and physically.
What does a typical day look like for you? (From waking up to bedtime)
6:30 am – Wake up and start coffee. My only “addiction” besides physical activity!
7-8am – Answer outstanding emails from previous day; schedule social media; organize the rest of my day. I’m a huge believer in list making. On my most productive days, I take the time to prioritize the top 3-5 things that need to happen that day.
8-9 am – Work out. Usually one of the following: lift, run, or hit a hot yoga or spin class.
9-10am – Shower and get ready for the day.
10-12pm – Print delivery slips/online order slips, head to the kitchen to pick up product for deliveries, deliver brüks bars to happy customers!
1-3pm – I block this time for meetings with new customers, vendors, community partners, or networking, as well as customer check-ins.
4-6pm – Catch up on email from the day, work on ongoing projects, strategy and run errands or order supplies.
6-9pm – On Wednesdays we bake, otherwise we’ll go to a networking event, dance class or have a weekly business strategy session.
9-10:30pm – Read, watch a show and pass out early.
What’s the coolest “side effect” you’ve noticed from lifting heavy?
I love the side effect of looking as strong as I feel. Once I started lifting I started to see definition in my shoulders, arms and thighs that I always wanted, but could never get from doing just cardio and endurance sports. And I love that tight, strong feeling a day or two after a tough workout.
Next training goal:
I’d like to do either another sprint triathlon or half marathon, aiming for a time PR. I’ve done two sprint triathlons, two marathons, and a few half marathons, but realized that the shorter races are my favorite. I’m also working on a 10-minute+ plank. I’m at 4 minutes now and trying to catch up with my mother-in-law. She is amazing!
What are you most grateful for in your life?
I am so grateful for my wonderful family and friends and my incredible better half, Sean, having good health, and getting the chance to do what I truly love. Every. Single. Day. I’m incredibly lucky and count my lucky stars daily for the beautiful life I have.
What life accomplishment are you most proud of thus far?
Starting a business I truly believe in with my husband, and having the chance to run my business, a process through which I found my other true love: being an entrepreneur.
Being a female entrepreneur and learning to manage the day-to-day operations of our small business has opened the door to many opportunities for both personal and professional growth. As our business grows, I’m faced with new and exciting challenges daily. Learning how to navigate this new world of business has been one of the most challenging and rewarding experiences of my life, and I am proud of the leader that this journey is helping me become.
If you had to choose 3 words to describe yourself, what would they be?
Passionate. Driven. Strong.
How has lifting weights changed your life?
Lifting has given me a confidence in my body, something I used to struggle with so much more in the past As opposed to what I worried about before starting to lift (that it would make me feel thicker and weigh me down), it has done the exact opposite. It has helped me build strong, lean muscle and changed my perspective about the importance of cross training for endurance sports.
What do you want to say to other women who might be nervous to start lifting heavy?
Don’t be! Make sure if you’re just starting out you find a trainer or friend who really knows what they’re doing. Proper form is critical, and learning how to lift correctly from the start will give you the confidence to continue doing it on your own in the future. It’s hard, really hard at first. But I promise if you stick to it, you won’t regret the both the physical and mental results!