Why Women Everywhere Are Trading Cardio for Barbells
Why Women Everywhere Are Trading Cardio for Barbells There was a time when the cardio section of the gym was the place to be. Hours on the treadmill, elliptical, or stairmaster were considered the ultimate way to stay “fit.” But times have changed—and women are waking up to a new truth: strength is the new skinny. At Booty by Barbells, we see it every day. Women of all ages and backgrounds are ditching the long, exhausting cardio sessions and stepping into a space that empowers them to lift heavy, train smart, and build real strength. So, why the shift? 1. Lifting builds more than muscle—it builds confidence. There’s something powerful about picking up a barbell and realizing you’re stronger than you thought. Strength training isn’t just physical—it’s mental. We see women stand taller, speak louder, and trust themselves more after just a few sessions in the gym. 2. Strength training transforms your body differently. Endless cardio might burn calories in the moment, but lifting weights builds lean muscle that burns fat all day long. It’s not just about the number on the scale—it’s about shape, tone, and performance. And yes, a perkier booty. 3. You’ll feel better—inside and out. Barbells boost your metabolism, support your hormones, protect your joints, and improve posture. Plus, the community at Booty by Barbells makes it fun. No judgment. No mirrors lining the walls. Just women lifting each other up—literally and figuratively. 4. You don’t have to choose between strength and sweat. Our workouts combine the best of both worlds. You’ll lift heavy, move with purpose, and leave class dripping in sweat—with zero treadmill time. Ready to see what all the hype is about? Come lift with us. Whether you’ve never touched a barbell or you’re ready to level up your routine, we’ve got a spot for you. Click [here] to try your first session free.Let’s build more than just a booty. Let’s build strength that lasts. JUNE & JULY GOALS BINGO CHALLENGE Show up. Mark it off. Win it. Dates: June 1 – July 30thCost: Free to joinAvailable at: Booty by Barbells Oceanside & San Diego locations HOW TO PARTICIPATE Pick up your Bingo card in-studio or download the PDF. Complete tasks throughout June & July and mark off each square. The details Free to join. Open to current and new members. Only Booty by Barbells sessions count. Proof required for certain tasks (massage receipt, macros tracked, reviews posted, etc.) Performance-based tasks must be witnessed by a coach or recorded. Card must include your name and phone number when turned in. One prize per person. No late entries. Prizes are non-transferable and limited to select items. Free month limited to first three bingo cards turned in. Bingo Card First NameEmailCell PhoneJoin Bingo June Challenge in the journal… Why Women Everywhere Are Trading Cardio for Barbells Why Women Everywhere Are Trading Cardio for Barbells There was… Read More June is for Goals: How to Set (and Actually Hit) Your Summer Strength Markers June is for Goals: How to Set (and Actually Hit)… Read More Bloat-Free Summer: How to Reduce Water Retention and Boost Lymphatic Flow Before Beach Season Bloat-Free Summer: How to Reduce Water Retention and Boost Lymphatic… Read More 6 Weeks to Summer: Download Your Free Workout & Meal Plan Now Your Plan to a Stronger, Leaner Summer Starts Now A… Read More Load More Ready for your results? book free session take a free class learn more about how we can help you and package options achieve goals a group environment like no other that will have you consistent for years
June is for Goals: How to Set (and Actually Hit) Your Summer Strength Markers
June is for Goals: How to Set (and Actually Hit) Your Summer Strength Markers Let’s be real—January isn’t the only time to reset. June is halfway through the year, the sun’s out, and it’s the perfect moment to recommit to your goals with intention and fire. 1. Set Strength-Driven Goals, Not Aesthetic Ones Forget the number on the scale. Instead, focus on what your body can do. Want to hit your first pull-up? Deadlift your bodyweight? Perfect your hip thrust form? These kinds of goals build confidence, not comparison. Try this: Choose one movement to improve this month and track your progress week by week. 2. Be Specific and Keep It Simple Instead of saying “I want to be consistent,” say: “I’m committing to 3 classes per week.” That way, you know exactly when you’ve succeeded—and you’ll feel proud every time you follow through. 3. Make Accountability Fun (Yep, Fun.) That’s why we created our June Consistency Challenge Bingo Card—a fun and easy way to keep yourself on track this month. Every time you complete a square, you mark it off. Hit 5 in a row? You win Booty by Barbells merch (and bragging rights). You can grab your card in the studio or download below. 4. Check In With a Coach Not sure what goals make sense for you? Ask us. Our coaches are here to guide you, challenge you, and help you measure progress that actually matters. 5. Celebrate the Small Wins Every rep, every class, every time you say “I showed up”—it counts. Don’t wait for the end of the month to feel proud. Celebrate your progress now. Let’s make June the month we lock in our habits, support each other, and show up like we mean it. Grab your Bingo card, set your goals, and let’s get to work (And yes, we’ll be watching for those blackouts and bingos ) JUNE & JULY GOALS BINGO CHALLENGE Show up. Mark it off. Win it. Dates: June 1 – July 30thCost: Free to joinAvailable at: Booty by Barbells Oceanside & San Diego locations HOW TO PARTICIPATE Pick up your Bingo card in-studio or download the PDF. Complete tasks throughout June & July and mark off each square. The details Free to join. Open to current and new members. Only Booty by Barbells sessions count. Proof required for certain tasks (massage receipt, macros tracked, reviews posted, etc.) Performance-based tasks must be witnessed by a coach or recorded. Card must include your name and phone number when turned in. One prize per person. No late entries. Prizes are non-transferable and limited to select items. Free month limited to first three bingo cards turned in. Bingo Card First NameEmailCell PhoneJoin Bingo June Challenge in the journal… June is for Goals: How to Set (and Actually Hit) Your Summer Strength Markers June is for Goals: How to Set (and Actually Hit)… Read More Bloat-Free Summer: How to Reduce Water Retention and Boost Lymphatic Flow Before Beach Season Bloat-Free Summer: How to Reduce Water Retention and Boost Lymphatic… Read More 6 Weeks to Summer: Download Your Free Workout & Meal Plan Now Your Plan to a Stronger, Leaner Summer Starts Now A… Read More 3 Nutrition Tips You Need This Week 3 Nutrition Tips You Need This Week Staying on track… Read More Load More Ready for your results? book free session take a free class learn more about how we can help you and package options achieve goals a group environment like no other that will have you consistent for years
Bloat-Free Summer: How to Reduce Water Retention and Boost Lymphatic Flow Before Beach Season
Bloat-Free Summer: How to Reduce Water Retention and Boost Lymphatic Flow Before Beach Season Summer is just around the corner — and while we’re all about confidence at any size, nobody enjoys the sluggish, bloated feeling that comes with water retention, inflammation, and lymphatic backup. Whether you’ve been working hard in the gym or are just now getting back into the groove, cutting down bloat can help you feel lighter, energized, and ready to hit the beach with zero hesitation. Here’s your guide to reducing bloat and supporting your lymphatic system — naturally. 1. Hydration Over Dehydration Yes, you need to drink more water to reduce water retention. When your body is dehydrated, it panics and holds onto every ounce it gets. Aim for half your body weight in ounces daily — and more if you’re sweating hard at the gym. Add a pinch of Himalayan salt and a splash of lemon to your water to help with mineral balance and absorption. 2. Ditch the Inflammatory Culprits Some of the most common foods that cause bloating and inflammation are: Refined sugar Alcohol Dairy Ultra-processed carbs Carbonated drinksTry going 7 days without these and see how your body responds. You might be shocked at the difference. 3. Support Your Lymphatic System Your lymphatic system doesn’t have a pump (like the heart), so it needs you to keep things moving. Here’s how to do it: Rebounding (jumping on a mini-trampoline) Sauna and cold plunge therapy Foam rolling and light stretching Dry brushing or lymphatic massage 4. Load Up on Natural Diuretics Certain foods help reduce water retention naturally: Asparagus Cucumber Dandelion tea Lemon Ginger CeleryThese help your body flush excess water while delivering nutrients that reduce inflammation. 5. Keep Moving — But Don’t Overtrain Moderate, consistent training keeps your digestion and lymphatic system working. But overtraining can backfire — leading to cortisol spikes and more bloating. If you’re feeling puffy despite working out more, it might be time to recover harder, not just train harder. Final Takeaway: This isn’t about “looking skinny.” It’s about feeling amazing in your own skin — energized, clear, and ready to take on the season. Start making these shifts now and your summer body (and mind) will thank you. in the journal… Bloat-Free Summer: How to Reduce Water Retention and Boost Lymphatic Flow Before Beach Season Bloat-Free Summer: How to Reduce Water Retention and Boost Lymphatic… Read More 6 Weeks to Summer: Download Your Free Workout & Meal Plan Now Your Plan to a Stronger, Leaner Summer Starts Now A… Read More 3 Nutrition Tips You Need This Week 3 Nutrition Tips You Need This Week Staying on track… Read More Meet Member Kristin Meet Member Kristin Instagram I am Kristin We can’t get… Read More Ready for your results? book free session take a free class learn more about how we can help you and package options achieve goals a group environment like no other that will have you consistent for years
6 Weeks to Summer: Download Your Free Workout & Meal Plan Now
Your Plan to a Stronger, Leaner Summer Starts Now A gym-based 7-day workout split (glutes, upper body, abs & full body) Portion control guidance for fat loss + muscle gain A complete weekly meal plan with snacks, recipes, and a grocery list Supplement suggestions, nutrition tips & lasting habit strategies The details We get it—summer is around the corner, and you’re ready to feel your absolute best. That’s why we created the Booty by Barbells Summer Plan—a completely free, downloadable guide built to help you burn fat, build lean muscle, and feel strong in your skin. Whether you’re new to lifting or just need a focused reset, this is your go-to roadmap to results. 6 Week Summer Guide First NameEmailCell PhoneGet Free Guide Ready for your results? book free session take a free class learn more about how we can help you and package options achieve goals a group environment like no other that will have you consistent for years
3 Nutrition Tips You Need This Week
3 Nutrition Tips You Need This Week Staying on track with healthy eating can be tough when you’re busy. The good news is that a few simple habits can make a big difference in how you feel and perform. Here are three nutrition tips you can easily fit into your week to fuel your workouts and your life: 1. Prep Your Meals and Snacks Ahead Spend a little time prepping meals for the week, and your future self will thank you. Cook a big batch of a healthy protein (like grilled chicken or tofu) and roast some veggies on Sunday, so you have ready-to-go lunches and dinners. Prepare grab-and-go snacks, such as trail mix or chopped fruits, to keep you fueled between meals. Meal prepping not only saves time, but also helps you avoid reaching for fast food when you’re in a rush. 2. Power Up with Protein Protein is your best friend for building muscle and recovering after tough workouts. Aim to include a source of lean protein in each meal — think eggs or Greek yogurt at breakfast, a turkey or chickpea salad for lunch, and fish or chicken for dinner. If you’re on the go, keep a high-protein snack handy, like a protein bar or a handful of nuts. Getting enough protein throughout the day will help repair your muscles and keep you feeling full and energized. 3. Stay Hydrated All Day When schedules get busy, it’s easy to forget to drink enough water. Dehydration can leave you feeling tired and can hurt your workout performance. Make hydration a habit: carry a water bottle with you, and sip regularly throughout the day. If plain water feels boring, add a slice of lemon or cucumber for a hint of flavor. Staying well-hydrated will keep your body running smoothly, improve your energy levels, and even help control cravings. Bottom Line: Try these simple but powerful tips this week. With a little planning and mindful choices, you’ll stay nourished, save time, and feel your best. Remember, taking care of your body outside the gym is just as important as the hard work you put in during workouts. You’ve got this! 💪 in the journal… 3 Nutrition Tips You Need This Week 3 Nutrition Tips You Need This Week Staying on track… Read More Meet Member Kristin Meet Member Kristin Instagram I am Kristin We can’t get… Read More Ready for your results? book free session take a free class learn more about how we can help you and package options achieve goals a group environment like no other that will have you consistent for years
Meet Member Kristin
Meet Member Kristin Instagram I am Kristin We can’t get enough of her Kristin didn’t start working out until her 40s. She began gradually, mainly doing barre, but wanted something more — something that would help her build and maintain muscle. That’s when she found Booty by Barbells. Watch her video to hear her story and see how strength training changed her life. Attends 3x Classes/ Week Studio Location: San Diego Member for 3 years Started working out 40’s Ready for your results? book free session take a free class learn more about how we can help you and package options achieve goals a group environment like no other that will have you consistent for years