Claire Zai

Claire is a powerlifting and strength coach in San Diego, CA. She has mentored a range of athletes, spanning from recreational fitness enthusiasts to competitive powerlifters. Claire specifically enjoys training women and focuses much of her time on women’s empowerment.

The Bench Press

How-To Bench Press: Technique, Benefits, and Muscles Worked

Whether your goal is to increase muscle size, strength, or you’re training for general health and well-being, training the upper body is a must.  The World Health Organization (WHO) recommends that individuals lift weights at least two times per week, working all of the major muscle groups, which of course include muscles of the upper […]

Squat Form

How-To Squat Correctly: Technique, Benefits & Muscles Worked

Many people think that the squat is an exercise for athletes or serious lifters only, but this couldn’t be further from the truth, as the squat can be done by a wide variety of people with a range of goals. All squats share a similar movement pattern in that they move a weight from a […]

The Menstrual Cycle, Estrogen and Performance: Part I

The increase in women’s involvement in sports has increased interest in the influences of women’s unique physiology on athletic performance. The effect of the menstrual cycle on athletic performance, is of particular interest. Socially, the menstrual cycle is construed as a time of weakness or inability and often symptoms are dismissed or ignored. Mainstream media […]


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