This used to be one of my least favorite days and now it’s one of my favorites! Once I started working lower body 3 days a week along with proper nutrition, I saw big changes! I focus on glutes and hamstrings 2 days a week. Here are my top exercises for growing my gluten and...
It’s only taken me….A LIFETIME. JK but really! It’s for sure come with a lot of attempts and failures. When I quit alcohol is when the sugar addiction really came in more hot for me. I realized pretty soon that I needed to get this under control and here is what really helped me: I...
It can be frustrating when you feel like you’re doing everything to make changes with your fitness and health and not seeing the results you desire. Here are are 10 things that might just be holding you back! Everyone’s journey is unique, and it’s essential to focus on overall health and well-being rather than just...
This is a question the comes through A LOT! When I first decided to really track my food I determined what my macros needed to be for a caloric deficit but a SLIGHT deficit. This was about 300-400 (aim for 10%) calories daily below maintenance calories. I wanted to lose around 10-12 pounds but continue...
Progressive overload is a fundamental principle in exercise science and strength training. It refers to gradually increasing the intensity, duration, frequency, or volume of exercise over time to continually challenge the body and promote adaptations, such as muscle growth, strength gains, or improvements in endurance. The concept of progressive overload is based on the idea...
This is a question I get A LOT! I’m going to break it down here! Photo on left taken June 2021 Photo on right taken March 2024 When I decided it was time for the jerk perimenopause layer to be gone, I knew that in conjunction with my fitness, I would need to dial in...
So many women ask, “Where do I start?” and to that I say, if you are just getting started, HABIT STACKING is a great approach. We tend to want to do it all at once. Habit stacking is an approach that will set you up for long term success. This isn’t a sprint! Time is...
Running Marathons in 2010 on the left – March 2024 lifting weights and walking on the right! I have been getting this question quite a bit lately. I used to run marathons believe it or not. But even by my late 20’s/early 30’s I started seeing that it was too hard on my body and...
I will sing about it until every midlife queen knows the truth!! This is all you need to know! Lifting weights can positively impact hormone regulation during menopause in so many ways: How does adding muscle affect hormone regulation? Building muscle through resistance training can have multiple positive effects on hormone regulation, impacting various aspects...
