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barbelles The magazine for ladies who lift

“the body Nicola achieves simpson what the mind believes” Issue o1 // February 2015

“women are realising they can lift weights and build strength”


Reasons why you should start weight training

Front Squats

Our guide to the crossfit keystone

BEware the burpees

Events // inspirational women // boutique Lift Strong. Live Strong. EDM Workout playlist // protein packed meals

£3.95 issue 1 // Feb 2015

How to survive your first session in the box


elcome to the first issue of Barbelles, the magazine for ladies who lift. Whether you’re a novice or a seasoned pro, we’ll bring you a tonne of great weighttraining reads to interest, inform and inspire.

Editorial Team Hannah Richards Mair Unwin Jo Gravett Sam Howlett Tom Carter Lemarl Freckleton Helen Brown Francesca Donovan Jess Fletcher Victoria Northbrooke Tom Phillips

Say Hello /BarbellesMagazine

In this issue we caught up with the awesome Nicola Simpson, who talked to us about CrossFit, regionals and wheelie bins (page 8). Plus, meet more inspirational real women whose lives have been transformed by weightlifting (page5). New to training with weights? No problem! We break it right down and give you all the facts you’ll need to achieve your goals. This month we take on weighted front squats (page 6) and give you some yummy, healthy recipes to help you get your training and diet on track. Finally, you will be able to flick through pages of fitness fashion tips, supplement guidance, our monthly workout and movement breakdown plus much much more. Also, make sure you check out the news and events page so you don’t miss any up and coming weight training events near you.

Hannah Richards, Editor

@barbellesmag @barbellesmagazine /barbellesm BarbellesMag JOMEC.CO.UK/BARBELLES

Lift Strong. Live Strong.

Cover and Contents Photos: Simply Perfection Photography


Issue 01 // February 2015


5 Barbelles Real Women Inspirational women tell us how weight training changed their lives

6 The Strength to Fight Fire COVER Regionals CrossFit athlete, Nicola Simpson, talks injuries, ‘Franpees’ and homemade jam


4 10 Reasons: Weight Training Thinking of taking up weight training? Here’s ten reasons to start right now

8 Workout of the Month COVER Challenge yourself with the weighted front squat, from complete beginners to CrossFit veterans

14 Beware the Burpees COVER Our Barbelles Newbie takes to the CrossFit box for the first time


10 Ingredients for Success The Barbelles kitchen serves up some delicious and protein packed snacks

11 Making a Meal of It Meal of the month: Satay turkey stir-fry with egg fried “rice” and chocolate nutty cups, yummyyy...

12 What Sup? We dispel the myths surrounding supplements

12 Smooth Operator Our Smoothie Guru blends up a storm - guaranteed to tickle your taste buds


13 Lifting with Style On the road to your dream figure? The fashion team brings you the key pieces to show off all your curves


9 Workout Playlist The best tunes to help you get pumped for your workout


Photography in fitness has become a major aspect of sporting prowess. Not only does it illustrate the growing diversity of today’s athletes, it is now recognised as an art form in its own right. We would like to thank Paul Anthony Smith of Simply Perfection Photography for his beautiful images, which have featured throughout this issue. We believe these photos epitomize strength and beauty. Paul, from LA, combines his love for photography and CrossFit to capture the movement, power and beauty of weightlifting in his artwork. If you would like to take a look at his portfolio just visit


...Why women should weight train 1.

Not only does it make you STRONG physically, but also mentally STRONG.

2. 3.

You push your body beyond its limits and do things you never thought were possible.

4. 5. 6

Weightlifting triggers the release of adrenaline and endorphins, a terrific combo of hormones which make you HAPPY and full of ENERGY. It’s the FASTEST way to lose fat.

Physical strength can be transferred to everyday life, from LIFTING heavy equipment at work to moving the furniture in your house.



It’s the fastest way of building lean MUSCLE.


Strength training can PREVENT or even REVERSE bone and muscle loss (which happens to everyone after they reach puberty) .



It can help IMPROVE posture, balance and coordination.


Strength training has cardiovascular impact which also strengthens your HEART against disease.



. With regular exercise and good diet you will be able to see RESULTS faster.



Inspirational real women Sabrina Moore, 25, from Bristol but lives in Cardiff

Sarah Hewitt, 36, from Creigiau, Cardiff

Menna Morgan, 57, from Rural Essex

Sabrina has a master’s degree in Chemistry from Cardiff University. She qualified as a personal trainer after graduating. She specialises in working with clients who suffer from stress, anxiety or depression.

Mum of two Sarah has been married for ten years. She runs the local Cylch (Welsh nursery) and her own massage business, working as a holistic therapist.

Menna grew up in rural Essex and loved sport from a young age. She played basketball at university and has also completed some half marathons. She opened her own Veterinary practice in 1997, and has since decided to compete in triathlons.

Why did you start weightlifting?

I started training properly after I was diagnosed with depression – I had been hiding it for around eight years before I went to the doctor to get help. Exercise really helped me to get out and feel better in myself. I started weight training a year after I qualified as a personal trainer and found that it gave me a focus outside of my own head.

How has it impacted your life?

Exercise in general has helped me significantly. It has inspired me to build a business doing what I want. Weightlifting has given me the confidence and self belief to follow through with my goals and be who I want to be. It makes me feel like I can do anything.

What are your hopes for the future?

My dream is to open a residential centre or fitness camp, so people can come to stay and recover from depression, anxiety or stress through healthy living.


Why did you start CrossFit?

A very good friend of ours had joined and convinced my husband how much we would love it. I remember my husband saying on a random Saturday that we were going to try CrossFit. The next day I found myself at a warehouse with people that can only be described as machines. My immediate thought was this isn’t for me, but I sucked it up.

How has it impacted your life?

CrossFit has given me, my marriage and family so much. After the birth of my first daughter my husband and I lost our connection, but CrossFit relit the spark. Our relationship has grown so strong, having something that we’re both so passionate about. It’s one of the most positive decisions I’ve ever made.

Why did you start CrossFit?

I was looking for a way to improve my fitness through the winter and a couple of friends mentioned CrossFit. The atmosphere at the box was amazing – I was hooked almost straight away. People were friendly and supportive, always prepared to lend a hand and give advice.

How has it impacted your life?

Almost 18 months on and I can do things I thought wouldn’t be possible. My triathlon times have come down by about 30% and I’m planning on doing an Ironman event when I’m 60. I’ve met some awesome people and made good, hopefully lifelong, friends.

Did it help you through pregnancy?

With my first daughter I didn’t do any exercise – I put four stone on and felt miserable. With my second, I’d been doing CrossFit for a year and there was no way I was going to stop. I felt so strong and empowered during my pregnancy. My labour was fast and I felt in complete control. I recovered really well after it and was able to go back to the gym within a week. The support I had from members and the owner was incredible.

For the full stories... visit the Barbelle’s website FEBRUARY 2015 5



NICOLA SIMPSON The Leeds lass reveals her secrets to competitive success and what it’s really like to be a professional CrossFitter...

Words: Francesca Donovan// Photography: Pete Williamson Photography


icola Simpson is used to pushing her body to the limits. Her career has always been one of extremes; the 37 year old is a fire fighter and a professional athlete. It was through her fellow Yorkshirewoman, friend and CrossFit superstar, Sam Briggs, that Nicola first came to the sport. “Sam introduced me to CrossFit at the Firefighter Games in South Korea. We did Franpee in the little hotel gym. 21-15-9 dumbbell thrusters and burpees,” she says. After giving up a career as a professional Thai boxer Nicola realised CrossFit was the perfect way to stay active and was immediately hooked. “Sam took me to CrossFit Leeds when we got home and I haven’t looked back since,” she smiles. Considering Nicola’s blistering introduction to CrossFit, unsurprisingly she is now one of the most exciting CrossFit competitors on the scene. Nicola ranked fourth at the Regional heats of the CrossFit Games 2013 and has qualified individually for the past four years. Watching her train, blonde hair drenched in sweat and a look of sheer determination across her face, she is an impressive spectacle: raw energy motivates Nicola to tackle the brutal regimes in the box. “I enjoy a lot of workouts. To be honest the harder you work the better you feel afterwards. I like chipper-style workouts,


working through different skills, exercises and movements.,” she explains. So what does Nicola do to support her intense training? “I take a Progenex recovery shake after training sessions. If I’ve had a long session I mix Progenex More Muscle with Progenex Build,” she says. “I also take Omega 3 and Vitamin D.” Similarly, her attitude to food is refreshingly unregimented. “I don’t really have cheat days - if I fancy something I will have it. If I go to the cinema I have ice cream, if I eat out I order whatever I want. I don’t really crave bad food,” admitting with a grin, “but I do like hot chocolate.” Her fridge is stocked exclusively with clean foods, from staples like chicken and salmon, spinach, kale and quinoa to the more unexpected additions of homemade jam and almond butter. She also swears by recipes designed by friend Laura Hughes who she “pesters for ideas” all the time. Thankfully, Nicola has never suffered any serious injuries while CrossFitting. In fact, she thinks the supposed risk of injury in the box is one of the main misconceptions of CrossFit. “Of course you can get injured, you can in any sport. If you don’t want to risk injury then you best not leave your bed. But seriously, CrossFit at a reputable box with experienced and knowledgeable coaches is as safe as any other exercise,” she says.

And what of being a female CrossFitter in what is arguably a male dominated space? “It’s great that women are realising they can lift weights and build strength! Many women avoid them but it’s only because they’ve never been shown what to do. I think times are changing and women are being encouraged to use weights. “Being a female CrossFitter means you can confidently walk into that free weights area knowing you can lift properly alongside the guys!” Indeed, much of the CrossFit challenge is mind over matter, which she preaches in her CrossFit philosophy: “Consistently work hard and you WILL get results!”

NEXT TIME... BB meets Welsh Rugby Player Amy Day

It’s great that women are realising they can lift weights and build strength




THE WORKOUT: FRONT SQUATS Squats should be a staple exercise for anybody, but sometimes it can all just get a bit boring. Revolutionise your leg days with our workout of the month, the weighted front squat.

Five steps to front squat stardom

1 2

Caution: This is not an exercise to be taken lightly. If you have back issues, substitute it with the dumbbell squat variation or a leg press instead. Always ensure perfect form and never slouch your back as this can cause injury. Be cautious with the weight used. If in doubt, use less weight rather than more.

Set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, bring your arms up under the bar, keeping the elbows high and the upper arm slightly above parallel to the floor. Make sure the bar is sitting on your shoulders. Lift the bar off the rack by pushing with your legs and, at the same time, straighten your torso.


Step away from the rack and position your legs using a shoulder width stance, with toes slightly pointed out. Keep your head up and maintain a straight back. This is your starting position.


Inhale, squeeze your abs and butt and begin to slowly lower the bar, by bending the knees as you maintain a straight posture with your head up. Continue down until the angle between your upper leg and calves becomes slightly less than 90-degrees.


Begin to raise the bar as you exhale by pushing the floor with the middle of your foot as you straighten your legs again and return to your starting position. Exhale as you come up. TIP: The front of your knees should make an imaginary straight line to the toes. Make sure you keep your knees behind this line to perform the exercise correctly and safely. If your knees pass your toes then you are placing undue stress on your joints.

Repeat as necessary.


Image: Rebecca Koch photographed by Gustavo Castillo


Dance and house playlist

Energise your workouts with our selection of tunes. Listening to this dance and house playlist will get you pumped and is perfect for a 45 minute session. 1. You and Me Disclosure (flume remix) = 4.42 2. Promesses Tchami = 2.40 3. Can’t Hold Us Macklemore & Ryan Lewis - (Major Lazer remix) = 3.54 4. Ready For Your Love Gorgon City = 3.19 5. Rhymes Hannah Wants & Chris Lorenzo = 2.25 6. My Head is a Jungle Wankulmet & Emma Louise (MK remix) = 8.37 7. Gecko (Overdrive) Oliver Heldens & Becky Hill = 3.09 8. Nasty The Prodigy = 3.41 9. Pursuit of Happiness Kid Cudi (Steve Aoki Remix) = 6.12 10. Heartbeat Loud Andy C = 3.12 11. Get Down Low TC = 3.27 12. Afterglow Wilkinson = 2.51 If dance and house music isn’t your bag, head online and visit our website to discover more Barbelles workout playlists.


Pre-workout The best way to wake yourself up before a gruelling workout is to dose up on coffee. This natural caffeine source will give you the energy you need to do ONE MORE REPETITION. Perk your coffee up with these great recipe ideas. The ingredients not only add to the yummy flavour but are super healthy too. Add a tbsp. of almond butter Why? – Source of Magnesium, Iron & Vit E. Drop in a dollop of butter Why? – Makes it really creamy. The good fat is used as energy. Stir in a tsp. of Coconut oil Why? – It’s full of nutrients. You could even mix all three into your coffee. These ingredients will give you a boost of beneficial fats, which your body will use for energy.

Beginner workout 200m run 21 – 15 – 9* 200m run

*Complete 21, then 15, then 9 reps of the following moves: Air squats Press ups (can scale) Sit ups

Advanced workout 400m run 21-15-9** 400m run

** Complete 21, then 15, then 9 reps of the following moves: Front squat (40kg) Press ups Sit ups




Boost your protein intake with these 10 great ingredients

Edamame Beans 8g protein per 75g serving

Cooked and mature soya beans will give your diet an injection of plant protein, fibre, vitamins and minerals. Low in calories but loaded with protein, they can be enjoyed on their own, roasted with salt and chilli or as part of a stir-fry or salad.

Nuts and Seeds



6g protein per handful of almonds // 8g protein per 1oz of pumpkin seeds

Words: Helen Brown // Photo Credits: Pietroizzo; Harsha KR; anna@74

Whole, raw nuts and seeds are a healthy snack choice delivering more than just a dose of protein. Pumpkin seeds, for example, are full of fibre, vitamins and minerals (including potassium and iron) and carotenoids, which boost the immune system. Add to salads or enjoy them as they come but nibble in moderation; most are calorie dense.


12g protein per 85g serving Tofu or soy bean curd really soaks up flavours, making it a great high protein meal base. An excellent source of healthy fats and nutrients, try adding cubes to a stir-fry or barbecuing slices to infuse them with a great smoky flavour.


8g protein per 185g cooked grains This is not just a grain but a true super food. A great alternative to rice or potatoes, quinoa contains essential amino acids, is high in fibre and packed full of protein.




6g protein per 1 large egg


With fewer calories and fat than other options, eggs really help to build lean muscle; plus they’re easy to prepare! However you like your eggs in the morning, they make a great addition to the menu.

10 FEBRUARY 2015




Cottage Cheese

14g protein per 113g serving Long thought of as a diet food due to its low calorie count, cottage cheese is also loaded with protein, making it an excellent choice for building lean muscle. Extremely versatile try incorporating it into a meal or eat as a healthy dip.

Greek Yoghurt

15-20g protein per 170g serving Deliciously thick Greek yoghurt contains about twice as much protein as regular yoghurts. You’ll also benefit from gut-friendly pro-biotic bacteria and bone building calcium. A healthy standalone snack, a great mixer for fresh fruit, cereal or nuts, and a healthy substitute for fattier dairy products, such as sour cream or cream cheese.


Throw together some of our top 10 choices for a delicious and nutritious protein packed dinner that’ll have you pumped



Turkey Breast

Cook turkey in a wok for 5-7 minutes before adding edamame beans and the other vegetables. Meanwhile, in a bowl, combine peanut butter, soy sauce and boiling water. Stir until you have a smooth liquid consistency. Pour the satay over the ingredients in the wok and cook out for a further 7-8 minutes. Serve with egg-fried cauliflower rice.

24g protein per 85g serving A strength training staple that deliver more protein than other poultry cuts, they make a fantastically versatile meal base or snack. Spice up the flavour using a mixture of cumin, coriander and chilli powder.

Peanut Butter 8g protein per 2tbsp


Chances are you loved this stuff as a kid but have shied away as an adult due to its high calorie content. Whilst nut butters do contain fats and sat fats, when eaten in moderation they are a great option for a high protein snack. Steer clear of reducedfat versions as they replace healthy fats with not so healthy sugar.

Melt chocolate in a bowl over a saucepan of boiling water. Pour a thick layer into cupcake cases and refrigerate until solid. Add a tablespoon of almond butter to each before layering on more melted chocolate. Refrigerate for at least 15 minutes. Enjoy!


Add your favourite flavour protein powder to a serving of Greek yoghurt.


Either eat straight away as healthy and delicious breakfast option, or pop it in the freezer and enjoy as a protein packed ice cream alternative.

This swimmer delivers a boatload of easily digested, good quality protein. You’ll also net the benefits from plentiful B vitamins and selenium, a powerful antioxidant.

For full versions of these recipes and more, head to

25g protein per 85g of tuna steak



FEBRUARY 2015 11


The truth behind protein... Find out “WHAT SUP?” you should be taking.


egularly drinking protein shakes will make you manly and bulky. This is the common misconception held by many women who are scared of taking supplements. As photographs of female body builders and of women who take testosterone boosters and steroids are uploaded onto the internet, a link is then made between women with these aesthetics and the use of use of supplements such as protein. This is a myth, as protein doesn’t make women bulky – it actually aids training and has a massive impact on muscle repair. Athletes who are training several times a week, will need to replenish their protein so that the muscle strands can repair themselves after exercise.

In fact, women do not have enough testosterone in their blood to get bulky; men’s testosterone levels are significantly higher than women’s. Even if a man is at the low end of the male testosterone range, he still has more than twice the amount of testosterone than a woman. Protein also helps you recover faster by repairing your muscles; this will help reduce DOMS (Delayed Onset Muscle Soreness) and prepare you for your next training session. You could even have a shake to suppress a rumbling belly - a quick and easy meal that ensures you’re getting the right amount of protein in your diet. Still want advice about sups ? Keep an eye out for more tips in BB’s March issue when we will be busting more myths about your diet.

Women do not have enough testosterone in their blood to get bulky

” Another whey?


If supplements just don’t do anything for you, try starting your day with BB’s very own green monster. Not only does it deliver a great dose of protein from kale, walnuts and chia seeds, but this smoothie is also packed full of vitamins, antioxidants and fibre. Keep the skin on the kiwis for an extra blast of omega-3 fatty acids. Adding avocado makes the mix nice and creamy, whilst providing healthy fats which assist in absorption of all the other good stuff in the mix. Simply combine all the ingredients in a blender and enjoy. You could also try freezing the grapes beforehand to chill your smoothie instantly. Now sit back, relax and feel the benefits! Photo Credit: Simply Perfection Photography (top) ; Tom Carter (left).

Green Monster Smoothie

2 handfuls of kale ¼ of an avocado 5 walnut halves 1 tsp chia seeds cucumber (about an inch) 1 pear 2 kiwis 14 grapes water 12 FEBRUARY 2015

Words: Hannah Richards and Tom Carter

Our Smoothie Guru, BB’s Tom Carter, blends up something delicious


Lifting with style Look good while you lift. Helen Brown has this month’s dose of sartorial savvy to make sure you’re looking stylish while you workout. Getting sweaty never looked so great. My abs are awesome...


f you are tempted to showcase those washboard abs in a crop top make sure it’s one with a built in sports bra. Crop tops look great and are available in a huge range of colours, however they are no match for a burpee. Go for something designed for medium impact training like this Techfit Bra Moulded from Adidas. This sports bra supports with reinforced straps and inner power-mesh construction. Modest enough to wear as a crop top, your abs will look great and your chest will thank you too.

Techfit Bra Moulded £24.00

My shoulders are strong... Via Prive Endurance Tank £26.00


aving well developed shoulder and back muscles gives you the strength to perform every day tasks and encourages great posture. Show off your sexy set of shoulders in a tank like this one from Via Privé. Built to endure any activity, the four-way stretch fabric offers full range of motion, whether you are dead lifting or bench pressing. The racer back style of this vest will balance your symmetry by widening the upper body and minimizing the appearance of hips.

Via Prive Strong Short £28.00

My butt is big and beautiful...


hat’s the point of doing those squats if you can’t show off your hard work? The Strong Short from Via Privé has a flattering fit that will hug your curves. Designed with a four way stretch fabric, they are super flexible so there’s no need to worry about movement restraint. They have also been created with an elastic fitted waistband, which prevents ride-up. Super sweat absorbent, these shorts will stay comfortable through even the deepest of lunges.

My arms are accentuated... Reebok Spartan Lightweight Compression Top £40.00



pring is just around the corner, however if you are exercising outside, temperatures can still feel arctic. Wearing tight fitting thermal gear will allow for better heat retention and will keep your muscles relaxed. The cold can be a real shock to our muscles and can restrict performance. This Reebok Spartan Compression top is perfect for keeping your arms warmer while the weather is still cool.

FEBRUARY 2015 13




Our newbie Barbelle, Francesca Donovan, kitted up and headed down to a local CrossFit box to test the waters (aka. sweat) and tackle the challenges of the dreaded CrossFit induction.


am ashamed to say I am a chronically unfit young woman. I smoke, I drink and I seem to have a mental and physical allergic reaction to exercise. Don’t believe me? I once attended a yoga class – the most gentle of all exercise classes, supposedly – and had a nosebleed in downward dog. So, as you can imagine, the prospect of CrossFit put the fear of God into me. But – and this is a huge, attitude altering and empowering ‘but’ – CrossFit is one of the most rewarding physical experiences I have had. Yes, the CrossFit box isn’t a particularly welcoming

from the knee to get biscuits from a low-lying supermarket shelf, that equals one squat. In fact, there is a technique to doing squats! Herein lies one of the overarching benefits of the CrossFit programme; the box is manned by coaches who really know their stuff. And they have no qualms with telling you how the moves are done. That isn’t to say you’ll get yelled at, spit flying into your face. In fact, Dav is such a quietly spoken giant that, on occasion, I found myself straining to hear him. What’s more, Dav’s passion for CrossFit was contagious and after a few initial protests, I found myself on the bars

space on first sight. You will encounter a cold, industrial warehouse full of intimidating contraptions, but this is soon contrasted by groups of welcoming, warm and encouraging characters. It’s clear from the outset that CrossFit is centred around the community you work with. I was lucky enough to train under an impressive specimen called Dav. He started by demonstrating correct exercise practice; I bet you’ve never been taught how to do squats before because, frankly, how complicated can squatting be? Very, it turns out. Previously, I have operated on the assumption that if I bend down

@ 14 FEBRUARY 2015

doing a round of ten pull-ups. You may be thinking, I can’t even do one pull-up. Stop. I bet you can. And even if you can’t, a few more sessions will guarantee progress. It’s easy to believe that CrossFit is exclusively for a breed of superwoman athlete and that communities are closed and judgemental but, take it from me – this couldn’t be further from the truth.

NEXT TIME... BB’s Jess Fletcher takes to the box


m s e l a


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g-liv stron e stron g Lift

February-March-April The first CrossFit Open workout

Released 26th February 2015 The CrossFit Open is a five week competition with one new work out released per week for competitors to complete in order to qualify for a place at Regionals. The week’s workout will be released each Thursday at 5pm. Competitors have four days to complete each workout and log their score on the Games site. The workout release schedule is as follows: 15.1: February 26th – March 2nd 15.2: March 5th – 9th 15.3: March 12th – 16th 15.4: March 19th – 23rd 15.5: March 26th – 30th

British Schools Weight Lifting Championships + Development Cup

28th February 2015 Oldbury Academy, Oldbury, West Midlands, B68 8NE Young weightlifters from school years 7 to 11 are able to compete for the title of Britain’s strongest school boy or girl in the British Schools Weightlifting Championship. The competition showcases the brightest young talent from across the country and is one of the early stepping stones to the British Senior Championships.


Manchester Para Bench Press Competition

March 8th 2015 Life Leisure, Stockport, SK5 7AT The Manchester Para-Bench Press Competition is a test of upper-body strength measured by the highest possible onerepetition bench press. Each competitor will be put into a group according to bodyweight that accommodate for specific disabilities in line with IPC rules. At the end of the three rounds, judged by a panel of referees, the athlete who has successfully pressed the highest weight will win.

British Weightlifting & Help for Heroes Para-Bench Press Open

April 11th 2015 Tidworth, Wiltshire, SP9 7AJ British Weight Lifting and Help for Heroes are continuing to build on their work to help injured soldiers recover and get into sport with the Para-Bench Press Open. The competition will be for novice and experienced para-powerlifters, with the competition format specifically aimed at making the sport accessible and enjoyable.

Manchester Weightlifting Series 3

March 29th 2015 Life Leisure, Stockport, SK5 7AT Ever considered entering a weightlifting competition? The Manchester Weightlifting Series is designed for anyone and everyone. There are no weigh in times and you don’t need to worry about being critiqued by a panel of judges. This event is a team competition, with competitors focusing on the clean element of lifting. Each team member has three attempts to clean their respective weights. Each lift adds to your overall team score.



“the body achieves what the mind believes�

Lift Strong. Live Strong.

Profile for Barbelles Magazine

Barbelles Magazine  

Issue 01 // February 2015 // THE MAGAZINE FOR LADIES WHO LIFT

Barbelles Magazine  

Issue 01 // February 2015 // THE MAGAZINE FOR LADIES WHO LIFT