Laura Williams, MS


After earning her bachelor's degree in exercise science in 2003, Laura started a career in fitness management, moving four times to take on progressively more challenging positions. In her final fitness management role, she worked as the director of programs to open a 95,000-square-foot recreation center. As DP, she managed a 140-person team that instructed clients in sports, fitness, recreation, camps, and aquatics.

In 2010, Williams completed her master's degree in exercise science. While in school, Williams launched Girls Gone Sporty as a one-stop information shop for women interested in fitness, nutrition, and lifestyle content. Williams is also a freelance writer for popular fitness websites sites including LiveStrong, Men's Journal, Thrillist, Verywell, and

In 2011, Williams received her master's degree and continued freelancing. In 2016, her first nationally published book, "Partner Workouts" was released by DK Books. In 2017, she accepted a full-time exercise science instructor position at the University of Mary Hardin-Baylor in Texas. She continues to freelance for major online publications.



  • The Lifter's Guide to Stretching

    If you're still performing the quick series of pre-workout stretches you learned in elementary school, your flexibility routine is past due for an overhaul. Here's what you need to know.

  • Knee Pain? Here Are 3 Ways to Keep Training

    As Americans grow more obese, knee joint problems are on the rise. Are the two connected? Yes, but there are other forces at work. Learn how to prevent or minimize knee pain and avoid a vicious cycle.

  • Can Heat or Cold Therapy Supercharge Your Workout Recovery?

    Heat and cold therapies are all the rage for recovery. But which should you use, and when? Here's what the science says.

  • A Better Way To Train: Kaisa Keranen Reinvents Fitness

    Kaisa Keranen of KaisaFit makes her own rules and blazes new trails by embracing movement, fun, and flexibility in all things. Are you ready to try one of her over-the-top workouts?

  • 4 Lower-Back Exercises For Desk Jockeys

    If you're like the millions of people who spend eight hours a day sitting on your ass, the muscles in your lower back—and in your core, hips, and butt—take a quiet but serious beating. Here's how sitting down all day screws up your body, and what to do about it.

  • New Protein Guidelines For The New Year

    If you're looking to get lean in the new year, it's all about the protein. Learn how to maximize gains by consuming the right amount of this macronutrient. 

  • 8 Motivational Podcasts To Fire Up Your Fitness

    Skip the eardrum-busting tunes next time you hit the gym. Instead, listen and learn from the masters on a wide range of motivational, technique, and nutritional issues.

  • 5 Steps To Building A Sustainable Workout Program For 2018

    There's no sense killing yourself at the gym in 2018 if you can't keep your workout habit going strong. Learn how to build a sustainable workout program for long-term fitness. 

  • How To Shop For Multiple Fit Meals At Once

    Your meal-planning shopping trip doesn't have to be an hours-long slog up and down grocery store aisles. Change your way of doing things, and you can get 'er done in no time.

  • How Top Athletes Meal Prep For Success

    If yet another Sunday spent meal-prepping feels like a drag, take some inspiration from these athletes who've used their meal-prepping commitment as a stepping stone to success.

  • 4 Quick Ways To Make Each Prepped Meal Unique

    Meal prep shouldn't mean eating the same meal over and over again. Keep your taste buds happy with these simple (and variable) meal-prep tips.

  • 7 Outstanding Meal-Prep Recipes

    Meal prep recipes vary based on fitness goals and food preferences, but if you're looking for solutions that take you from morning to night, you can't beat these breakfast, lunch, and dinner basics.

  • Why To Meal Prep, And Where To Start

    Ready to kill your next fitness goal? The answer may not be in the gym, but in the kitchen. Meal prepping can set you up for success. Here's how to do it!

  • The Ultimate Muscle-Building, Fat-Burning... Pancake?

    Is it possible to make your standard protein-powder pancake even better for you? New research indicates specially made "super pancakes" may help burn more fat, plus a whole lot more.

  • 4 Unusual Gym Tools To Build Serious Grip Strength

    Some of the best tools for developing hand, finger, and forearm strength have been around for centuries. Here are four old-school tools you need to try!

  • Hack Constant Hunger With These Simple Tricks!

    Stop being a slave to your stomach. With a few simple tricks, you can rein in your appetite and get on the fast track to your best body ever.

  • The Ultimate 10-Minute Jump-Rope Workout

    If you haven't picked up a jump rope since elementary school, it's time to grab one and try again.

  • ER Doctors Share 5 Fitness-Injury Horror Stories

    Every year there are upward of half a million gym-related injuries treated in emergency rooms. Direct from the ER docs who treated them, here are some of the gnarliest.

  • The 5 Best Suspension-Trainer Moves For Legs

    Who says a squat rack is the only way to train legs? Build real-world strength, iron out imbalances, and seriously challenge your core with these lower-body moves!

  • Everything You Know About Warming Up Is Wrong

    Static stretching and basic cardio are out. Dynamic stretching and workout-specific exercises are in. Use these tips to make the most of your next warm-up session.