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 calories daily below maintenance calories. I wanted to lose around 10-12 pounds but continue to strength train...
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...
After over 25 years of a love/hate relationship with alcohol, I decided that as I was getting older and starting to go through perimenopause, I needed to be DONE for good! My body was feeling the effects more severely and it was bringing me down in more ways than one. I knew it was time...
When I hit my mid 40’s I started to realize that what I was doing in my 20’s and 30’s for fitness were not serving me and it was time for a real change. My body was changing. My hormones were changing. My needs were changing. At 48 when I became an empty nester (October...
I’m so excited to finally launch my first LIFTING PROGRAMS! The first two are my Advanced Gym and Advanced Home Programs. These are 4 week programs that include a 6 day lifting split. The focus is progressive overload so you will be increasing weight over the course of the 4 weeks! They are available through...
This is a question I get pretty often and wanted to chat about it here! On the left was June 2022 and on the right was October 2023. WOW! I always want to start with the fact that this is what worked for me! I also want share that I felt on the higher end...
