Dr Shari Hall LIFE

17/04/2026

Welcome to Day 33 of my 100 Day Challenge.

Today’s question:
What does movement look like for you?

Walking. Running. Swimming. Dancing. Cycling. Stretching. Weights. It truly doesn’t matter what it is — as long as you move your body regularly.

Movement is one of the most powerful forms of self-care. It shifts mood, clears stress, and builds momentum. And for me, one thing makes a huge difference: MUSIC! Especially my own!

Music is my shortcut to motivation. If I’m not in the mood, I put on one song and promise myself I’ll move for the length of that track. Most days, one song turns into a workout.

So today I’m inviting you to make it personal: choose the type of movement you’ll actually do, and make it enjoyable. Consistency comes from pleasure far more than punishment.

Today’s workout — Week 5 Lower Body Strength (35–45 min)
Warm-up: Dancing
Circuit A (3 rounds) (rest ~60 sec between rounds)
• DB Romanian deadlift — 2 x 10kg (10)
• Bulgarian split squat (rear foot on bench) — 8 each leg (3 sec down; use support for balance)
• Calf raises — 15 slow

Circuit B (3 rounds)
• Single-leg RDL (supported if needed) — 8kg (8 each leg)
• Band hamstring curl, Red — (12 each leg)
• Wall sit — 60 sec
Optional: Dancing!

Comment MOVE and tell me what movement you’re choosing today: WALK / RUN / SWIM / DANCE / BIKE / LIFT.

*Personal journey — not medical advice. Please seek professional guidance before starting any new diet, exercise, or supplement routine. Results vary.

Music by Shari Hall (available on all streaming platforms):
Wild Side (from PERFECT LOVE ©2013 Shari Hall)
Because of You (from FAITH ©2014 Shari Hall)

Follow the VIDEO series on YouTube

100 Day Challenge: Day 33 – What does movement look like for you?

15/04/2026

Hey Everyone! If you are following along on my journey, it would be great if you could SUBSCRIBE to the channel and share with a friend going through a similar journey! Thanks and enjoy Day 30!

Welcome to Day 30 of my 100 Day Challenge.

Today’s question:
When willpower is gone… how do you still make a good choice?
Because willpower isn’t reliable. It disappears when you’re tired, stressed, emotional, hungry, or overwhelmed. So instead of trying to “be stronger”, I use a framework that helps me pause, reset, and choose consciously.

Dr Shari’s SIMPLE Rx for better choices when willpower is gone:
S — Stop: Pause and break the automatic pattern.
I — Infrastructure: Structure carries me when motivation drops.
M — Mood: Name the feeling before it drives the decision.
P — Preparation: Make the healthy choice easier.
L — Limit stress: Lower the load so I can think clearly.
E — Environment: Set up my space to support success.
Better choices don’t come from perfect willpower.
They come from awareness, support, and repeated conscious decisions.

DOWNLOAD FREE the SIMPLE Rx Willpower, Mindset and Weight Loss eBooks from my dropbox here:
https://www.dropbox.com/scl/fo/vjczgu...
https://bit.ly/4cbqmus

Today’s workout — Week 5 Full Body (compound + cardio elements)
Warm-up (8 min): 5 min spin + mobility (hips + thoracic + shoulders)
Circuit A (4 rounds) (rest 45–60 sec between rounds)
• DB suitcase squat → shoulder press (2 x 8kg) — 8
• DB RDL → row (2 x 10kg) — 10
• Incline push-ups (3 sec down) — 10
• Loaded march (2 x 4kg) — 40 sec
Circuit B (3 rounds)
• Step-ups — 10 each leg (slow and controlled)
• Self-anchored band high row, Blue — 20
• Hip thrust — (8kg) 12 (1-sec squeeze)
• Skater weight transfers, 4kg — 30 sec
Cool-down: 5 min easy spin + stretch

If you’re watching this and you feel like your willpower is “broken”, it isn’t. You just need a better system than willpower.

Comment STOP if you’re practising the pause today.

*Personal journey — not medical advice. Please seek professional guidance before starting any new diet, exercise, or supplement routine. Results vary.

Music by Shari Hall (available on all streaming platforms):
Shelter (from THREE ©2016 Shari Hall)
Because of You (from FAITH ©2014 Shari Hall)

Follow the Video Series on YouTube


https://youtu.be/OVMjHtTqCRQ

Welcome to Day 30 of my 100 Day Challenge. I’m Dr Shari Hall, 61 and post-menopausal, and I’m documenting my real-life transformation at home: lose fat, keep...

12/04/2026

Welcome to Day 28 of my 100 Day Challenge — this is my Week 4 summary. I’m Dr Shari Hall, 61 and post-menopausal, and this channel is about real life: fat loss, muscle, mindset, and showing up honestly.

Today’s question is: What do you do when the scale goes up… even though you feel like you’ve done everything right?

Week 4 numbers (no glossing over it)
This week: 85.7 kg
Waist: 104 cm
That’s up from 101 cm last week.
I could skip measurement week. I’m not going to. Because these numbers — as confronting as they can be — are still information. They’re telling me something. And if you’ve ever had a week where your body felt like it was pushing back, this video is for you.

What’s been going on (the honest part)
I’m tired. I’m sore. My mindset has been low this week, genuinely low. I’ve been carrying a lot emotionally that has nothing to do with this challenge and everything to do with being human.

I’ve also been eating very low carbs for weeks — high protein, higher fat, training 4x per week, and running a calorie deficit. And this week, I re-fed — I ate more carbohydrates than I have in a while (things like rice, pumpkin, sweet potato, carrots). And my body held on to it.

The calm, educational piece (Dr Shari mode)
This is why I’m not calling this “fat gain”.
When you’ve been in ketosis or near-ketosis and you reintroduce carbohydrate, your body replenishes glycogen in your muscles and liver. Glycogen binds water, so the scale and measurements can rise quickly. Add the stress load of consistent training, a deficit, and emotional stress, and the body can hold water even more readily.

My body isn’t broken. It’s responding exactly as a body is designed to respond — protecting me, holding, stabilising. It’s just not doing what I wanted it to do this week.

The real talk:
I’m also practising what I said on Day 25: listen, recover, return.
If I’m genuinely depleted, pushing hard isn’t discipline — it’s just more depletion. So I’m choosing the smarter path: lower stress on the system, better recovery, and coming back strong.

Four weeks in — I’m still here. Still honest. Still learning.
Today’s workout — Upper Body B (Week 4)
If you’re following the plan, here’s the Upper Body B session for Week 4:
Warm-up: 5-minute spin + band pull-aparts x 15
Block 1 (3 rounds) (rest 30 sec between moves, 75 sec between rounds)
• DB bench press (flat bench) — 2 x 10kg DB (12)
• Self-anchored band high row — Blue band, (20)
• Reverse lunge + lateral raise, 2 x 4kg DB — 12 each leg (raise as you stand)

Block 2 (3 rounds)
• Hammer curls 2 x 6kg DB (12)
• Triceps kickbacks 2 x 6kg DB (12)
• Incline push-ups (12)
Core (optional): dead bug 2×10 each + side plank 2×30 sec each
Optional: easy walk 20–30 min

Looking ahead (Week 5 intention)
Next week I’ll be reassessing my approach: lower stress on the system, smarter fuelling, and more grace — without quitting, without spiralling.
If this resonates, leave a comment. And if you know someone who needs to hear that the scale doesn’t always tell the truth, share this video with them.

*Personal journey — not medical advice. Please seek professional guidance before starting any new diet, exercise, or supplement routine. Results vary.

Music by Shari Hall (available on all streaming platforms):
Because of You and Flyin’ (from FAITH ©2014 Shari Hall)

Referred to: The Body Keeps the Score (Bessel van der Kolk, MD)

Welcome to Day 28 of my 100 Day Challenge — this is my Week 4 summary. I’m Dr Shari Hall, 61 and post-menopausal, and this channel is about real life: fat lo...

10/04/2026

Welcome to Day 25 of my 100 Day Challenge.

Today’s theme is simple: sometimes rest is the plan with a mindset reset.

Yesterday (Day 24) I was meant to do Upper Body A, but I could feel it — I was tired, and my mindset wasn’t in the right place. So instead of pushing through and risking poor form or injury, I chose a rest day and went for a walk in the forest. Active recovery. Nervous system reset. Mindset reset.

That moment became the perfect introduction to my new free guide: Dr Shari’s SIMPLE Rx… for a Mindset Reset to Come Home to Yourself

It’s a short, gentle framework to help you reset on the days you feel emotionally heavy, overwhelmed, or flat.

Download it free here: Dr Shari’s SIMPLE Rx for a Mindset Reset
https://www.dropbox.com/scl/fi/h68haic87nne1xn5mwzfd/Dr-Shari-s-SIMPLE-Rx_Mindset_eBook.pdf?rlkey=0pwr2i6tbe38ep5slcfb7ufy8&st=yjtjg3g2&dl=0

Then today, Day 25, I did the workout. I was better rested. My body felt ready. My mind was ready. And that’s what sustainable progress looks like: listen, recover, return.

Today’s workout — Upper Body A (Compound + Cardio)
Warm-up (8–10 min): 5 min spin + band pull-aparts x 15
Block 1 — Push/Pull Density (3 rounds)
(rest 30 sec between moves, 75 sec between rounds)
• One-arm 10 kg DB row — 10 each side
• Incline push-ups on bench (3 sec down) — 12
• DB bench press, 2 x 10kg - 12
• March + punches (low impact cardio) — 40 sec

Block 2 (3 rounds)
• Band pull-aparts — 15–20
• Biceps curls — 12
• Overhead triceps extension — 12
• Low-impact skater taps — 30 sec
Cool-down: 10 min easy spin + stretch

If you’re someone who pushes through even when you’re exhausted, let this be your reminder:

Rest isn’t quitting. Rest is training. Sometimes the strongest thing you can do is recover so you can show up properly tomorrow.

Comment RESET if you’re learning to listen to your body and return with intention.

*Personal journey — not medical advice. Please seek professional guidance before starting any new diet, exercise, or supplement routine. Results vary.

Music by Shari Hall (available on all streaming platforms):
Because of You (from FAITH ©2014 Shari Hall)
All About Love (from PERFECT LOVE @2013 Shari Hall)

Follow the series on YouTube



https://youtu.be/z8y8P3MXcFM

Welcome to Day 25 of my 100 Day Challenge. I’m Dr Shari Hall, 61 and post-menopausal, and I’m documenting my real-life transformation at home: lose fat, keep...

08/04/2026

Welcome to Day 23 of my 100 Day Challenge.

Today is a follow-up to Dr Shari’s SIMPLE Rx, and the question is:
How do you stay consistent on a bad day — when motivation is gone and life gets messy?

Here’s what I’ve learned: the goal isn’t to “push harder” every time you feel off. Sometimes that backfires. Hard workouts can be stressful on the body, and stress can show up as inflammation and water retention, and sometimes a “stall” on the scale. It’s a delicate balance — especially post-menopause — because recovery matters.

So today I’m sharing the simplest tool I use when I don’t feel like doing anything:
The Minimum Viable Day (MVD)
It’s the smallest version of the plan that still counts — and it keeps momentum without overdoing it.
Dr Shari’s SIMPLE Rx — Minimum Viable Day
• S — Sleep: protect tonight’s sleep (wind-down, calm evening, early bed if needed)
• I — Intermittent fasting: keep the 10am–6pm window
• M — Mindset: “Return, don’t spiral” — choose the next best step
• P — Protein: protein-first meals (keep it simple)
• L — Limit sugar, flour & alcohol: no triggers today
• E — Exercise: do what your body can do safely (sometimes 10 minutes counts)

Today’s training — Lower Body A (Week 4)
• Warm-up (10 min): 5 min spin + hip mobility + 1 round: BW squats×10, glute bridges×12, band walks×10 steps
• Block 1 (4 rounds): rest 30 sec between moves, 75 sec between rounds
o DB suitcase squat → shoulder press (2 x 8kg DBs) — 10 reps
o DB RDL → row, 2 x 10kg DBx — 10 reps
o Skater weight transfers, 6kg DB (NO jump, DB at chest) — 40 sec

• Block 2 (3 rounds): rest 30–45 sec between moves
o Step-ups — 10 each leg (slow down)
o Hip thrust (bench), 8kg DB — 12 (1-sec squeeze)
o Calf raises — 15 slow
• Finisher (8 min): spin 20 sec strong / 40 sec easy × 8
• Cool-down: 3–5 min easy + stretch

This is how I stay consistent without burning myself out: when life gets hard, I don’t quit — I downshift. And tomorrow, I can go again.

Comment MVD if you’re choosing a Minimum Viable Day today.

*Personal journey — not medical advice. Please seek professional guidance before starting any new diet, exercise, or supplement routine. Results vary.

Music by Shari Hall (available on all streaming platforms):
Because of You (from FAITH ©2014 Shari Hall)
Kiss (from THREE ©2016 Shari Hall)

Follow the series on YouTube

DOWNLOAD FREE: Dr Shari's SIMPLE Rx https://www.dropbox.com/scl/fi/moq9g6dj4w9sf42gkihid/Dr-Shari-s-SIMPLE-Rx_eBook.pdf?rlkey=otqnatyg4ejv9mgno1hkvuso4&st=dg2eqxxp&dl=0


https://youtu.be/0LlMX5ilEro

Welcome to Day 23 of my 100 Day Challenge. I’m Dr Shari Hall, 61 and post-menopausal, and I’m documenting my real-life transformation at home: lose fat, keep...

05/04/2026

Welcome to Day 21 of my 100 Day Challenge — and today is my Week 3 summary.

Week 3 check-in (the results that matter)
Today my waist is 101 cm. We started this challenge at 106 cm, so that’s 5 cm down already — and I’m genuinely proud of that progress.

My weight today is 85.4 kg — not a big change this week — and that’s a perfect example of why the scale isn’t the whole story when you’re trying to lose fat and gain muscle simultaneously.

Body recomposition can mean your measurements and strength improve even when the scale moves slowly.

Dr Shari’s SIMPLE Rx (my foundations for sustainable weight loss and body recomposition) -
This week reminded me that success comes back to the basics. Here’s my SIMPLE Prescription:
• S — Sleep: Recovery, hunger, cravings, mood, training… sleep affects everything.
• I — Intermittent fasting: I keep a simple 16:8 rhythm (10am–6pm).
• M — Mindset: Progress over perfection. Return, don’t spiral.
• P — Protein: Protein first — supports muscle and keeps me satisfied.
• L — Limit sugar, flour & alcohol: These are my triggers, so they’re off the table in this reset.
• E — Exercise: Strength training is non-negotiable, plus movement and mobility.
No gimmicks. Just fundamentals — done consistently.

Today’s workout — Week 3 Upper Body B (Metabolic + ‘Janet lines’)
• Warm-up: 5-minute spin + band pull-aparts x 15
• Block 1 (3 rounds, 30–45 sec rest between moves):
o DB chest press, 2 x 10kg — 12
o Self-anchored band high row, blue (band around feet, pull to upper chest) — 20
o Lateral raises, 2 x 4kg — 12
o March in place holding light, 2 kg DBs — 30 sec
o Rest 60 sec between rounds

• Block 2 (2 rounds):
o Hammer curls, 2 x 6kg — 12
o Triceps kickbacks — 12
o Incline push-ups — 6–10 (optional)
• Core (optional): dead bug 2 x 10 each + side plank 2 x 30 sec each
• Optional: easy walk 20–30 min

If you’re post-menopausal and feeling discouraged because the scale isn’t moving fast, let this be your reminder: measurements, strength, and consistency tell the truth.

Comment SIMPLE if you’re focusing on the basics too — and share which letter you’re working on most right now.

*Personal journey — not medical advice. Please seek professional guidance before starting any new diet, exercise, or supplement routine. Results vary.

Music by Shari Hall (available on all streaming platforms):
Because of You (from FAITH ©2014 Shari Hall)

Follow the series on YouTube

Welcome to Day 21 of my 100 Day Challenge — and today is my Week 3 summary. I’m Dr Shari Hall, 61 and post-menopausal, and I’m documenting my real-life trans...

01/04/2026

Welcome to Day 17 of my 100 Day Challenge.

Today’s question is: When you don’t have the energy to continue, where do you find motivation?

I’ll be honest — today I was tired. I really didn’t want to train. I’m still feeling yesterday’s Lower Body A workout, and by late afternoon I still hadn’t exercised.

Then my husband came home with boxes of old LP records his boss gave him — and he was like a kid. Pure curiosity. What’s in this box? Which artists? Which albums? He was lit up by passion and interest.

And I had a thought:
What if I approached my workout the same way — with curiosity instead of pressure?
What if I just took one step?
What if I just tried a little and watched what happened?

So that’s what I did. I started slow, I stayed present… and I completed the entire workout. And the best part wasn’t the reps — it was the mindset shift. Curiosity got me moving. And once I started, I remembered who I am.

Day 17 Workout — Upper Body A (Week 3: Compound + Cardio)
Warm-up (8–10 min): 5 min spin + band pull-aparts x 15

Block 1 — Push/Pull Density (3 rounds, 30–45 sec rest between moves):
• One-arm DB row, 8 kg — 10 each side
• Incline push-ups on bench (3 sec down) — 10
• DB bench press, 2 x 10kg (seated or standing, pain-free range) — 10
• March in place + punches (low impact cardio) — 30 sec
Rest 60 sec between rounds

Block 2 — Arms + Upper Back (2–3 rounds):
• Band pull-aparts — 15–20
• Biceps curls, 6 kg — 12
• Overhead triceps extension, 8 kg — 12
• Low-impact skater taps — 30 sec
Cool-down: 5–10 min easy spin + chest opener stretch

What my meals look like (16:8 • 10am–6pm • 2 meals + 2 snacks):
I’m keeping it simple and consistent: high protein, very low carb (greens only), and no sugar/flour/alcohol/processed foods. In the video I show photos of my meals and snacks.
• Meal 1 (10–11am): 2 eggs + 150–200 g egg whites (minimal veg optional)
• Snack 1 (around 1pm): cottage cheese / sardines / tuna bowl
• Snack 2 (around 3:30pm): cottage cheese / protein shake / boiled eggs
• Meal 2 (5:45–6pm): 200 g protein + greens/cruciferous veg (fat dialled to the cut)

If you’re exhausted, flat, or unmotivated, here’s what I learned today: you don’t need motivation to start — you need curiosity. One step. One try. Then see what happens.

Comment CURIOUS if you’re going to try that approach next time you don’t feel like showing up.

*Personal journey — not medical advice. Please seek professional guidance before starting any new diet, exercise, or supplement routine. Results vary.

Music by Shari Hall (available on all streaming platforms):
Because of You (from FAITH ©2014 Shari Hall)
Stars (©2014 Shari Hall)

Follow the series on YouTube

Welcome to Day 17 of my 100 Day Challenge. I’m Dr Shari Hall, 61 and post-menopausal, and I’m documenting my real-life transformation at home: lose fat, keep...

31/03/2026

Dear Readers,

Today, April 1st 2026, would have marked the publication of Issue 111 of MATTERS® Magazine.

For many years — and particularly over the past two — it has been my privilege to serve as the Managing Editor and the public editorial voice of MATTERS.

What began as a role in writing and proofreading evolved into something far more meaningful: a connection with the Sunshine Coast business community.

Through MATTERS, I have had the honour of sitting with business owners, listening to their stories, and sharing those stories with depth, authenticity and care. Stories of resilience, growth, family, leadership and legacy. Stories about what truly matters in business on the Coast.

That work has never felt like a job. It has been a calling.

It is important for me to say, clearly and respectfully, that the current pause in publication was not my decision.

In addition, I have not had access to the usual MATTERS communication channels, which has delayed my ability to speak with you directly — something I have always valued deeply and approached with transparency and integrity.

As with any unexpected and sudden change, this has had a significant impact on me, both personally and professionally. I appreciate your patience and understanding as I have taken the time to process what has unfolded and to respond in a way that remains aligned with my values.

Over the past two years, I have poured my heart and soul into shaping MATTERS into the publication it is today — a trusted, intelligent and emotionally engaging platform dedicated to sharing what matters most in business on the Sunshine Coast.

While the publication of MATTERS is, for now, temporarily out of my control, my commitment to this community remains unchanged. The relationships built, the stories shared, and the trust established do not disappear.

I will continue to show up, to support, and to serve the Sunshine Coast business community in meaningful ways.

Thank you for your ongoing support, your trust, and your belief in the work I do.

Warmly,
Dr Shari Hall
Managing Editor – MATTERS®
Matters Magazine Sunshine Coast

31/03/2026

Welcome to Day 16 of my 100 Day Challenge.

Today’s question:

Does eating only ~10% carbohydrate put you in a state of ketosis?

My husband asked me this morning if I’d be producing ketones because I’m eating very little carbohydrate. So I checked using a urine ketone dipstick — and it was positive for small amounts of ketones.

In today’s video I explain (in simple terms):
• what ketones are
• how they’re produced in the liver when the body is using more fat for fuel
• how ketones can be used as an energy source when carbohydrate intake is low
• and why this style of eating is working well for me right now

I also mention that some people choose carnivore as a more extreme version of very low/zero carbohydrate eating, and they may also be in ketosis depending on their overall intake and metabolism.

Important safety note
I also talk about how too many ketones in the context of diabetes can be dangerous (for example, diabetic ketoacidosis / DKA). That’s life-threatening. I’m not prescribing any diet here — I’m sharing my personal journey. If you’re considering big nutrition changes, especially if you have diabetes or other medical conditions, please seek professional guidance (collaboratively, to design a plan that’s right for you).

Week 3 begins: more functional, compound training:

Today also marks the start of Week 3, where we progress our workouts to more compound, functional movements and include a bit more cardio inside the strength sessions, while still prioritising form and injury prevention.

Day 16 Workout — Lower Body A (Week 3: Compound + Cardio)
• Warm-up (10 min): 5 min spin + hip mobility + 1 round: bodyweight squats x 10, glute bridges x 10, band walks x 10 steps
• BLOCK 1 — Strength density (3 rounds, 30 secs rest between moves):
o Suitcase squat → shoulder press, 2 x 6kg — 10 reps
o DB Romanian deadlift → row, 2 x 8kg — 10 reps
o Skaters with weight transfer (4 kg) — 10 reps
o Rest 60 sec between rounds
• BLOCK 2 — Glute + legs (3 rounds, 30 secs between moves):
o Step-ups — 10 each leg
o Hip thrust (bench) — 6 kg DB, 10 reps (1-sec squeeze)
o Calf raises — 10 slow
• Finisher: Spin 20 sec strong / 40 sec easy x 8 rounds
• Cool-down: 2 min easy spin + stretch

If you’re post-menopausal and trying to lose fat, build strength, and feel in control of your health again, I’m glad you’re here. This series is about progress, consistency, and learning what works for your body.

Comment KETONES if you’ve ever tested them (or wondered about ketosis), and comment WEEK 3 if you’re excited for the new workout style.

*Personal journey — not medical advice. Please seek professional guidance before starting any new diet, exercise, or supplement routine. Results vary.

Music by Shari Hall (available on all streaming platforms):
Because of You (from FAITH ©2015 Shari Hall)
Stars (©2015 Shari Hall)

Follow the series on YouTube:

Welcome to Day 16 of my 100 Day Challenge. I’m Dr Shari Hall, 61 and post-menopausal, and I’m documenting my real-life transformation at home: lose fat, keep...

29/03/2026

Welcome to Day 14 of my 100 Day Challenge — and today is my Week 2 summary. I’m Dr Shari Hall, 61 and post-menopausal, and I’m documenting a real-life transformation at home: lose fat, keep muscle, and build a lifestyle that survives real life — not just “perfect weeks”.

Week 2 results (progress you can measure)
Today’s weigh-in: 85.6 kg
Waist circumference: 102 cm

That’s down another 1 kg and another 1 cm from last week — and I’m thrilled because it’s proof that consistency doesn’t have to be perfect to be effective.

Today’s question (from one of you!):
How do you stay consistent when life gets in the way?

This week, life absolutely got in the way for me too. I had back-to-back 10-hour work shifts, and I wasn’t able to follow the plan exactly as prescribed. And here’s the lesson: consistency isn’t rigid. It’s responsive.

When you’re busy and overloaded, it’s easy to slip into self-sacrifice mode and let self-care slide. So this week I practised what I talk about:
• be flexible
• work within my capacity
• acknowledge fatigue
• honour my age
• prioritise injury prevention
• and protect recovery so form stays safe and effective
Because the goal isn’t to do everything perfectly — it’s to keep showing up without breaking yourself.

Today’s training (I did both workouts to stay on track)
Because my week got disrupted, today I completed both Lower Body B and Upper Body B, with mindfulness and smart pacing.
Lower Body Strength Workout B
• Warm-up: 10-minute spin + hip mobility
• DB Romanian Deadlift (2 × 10 kg) — 4 x 10
• Step-ups to bench — 3 x 10 (slow and controlled)
• DB Single-Leg RDL 6 kg — 3 x 10 each leg
• Band Hamstring Curl — 3 x 12 each leg
• Frog Pumps — 3 x 20–25
• Wall Sit — 2 x 45–60 sec
• (Cool-down: 10-minute spin)
Upper Body Strength Workout B (‘Janet lines’)
• (Warm-up: 5-minute spin)
• Bench incline push-ups — 4 x 10
• Floor DB press (10 kg each) — 4 x 10 (pause 1 sec)
• Lateral raises — 4 x 15
• Self-anchored band high row (band around feet, pull to upper chest) — 3 x 20
• Hammer curls — 3 x 12
• Triceps kickbacks — 3 x 12
• Core: dead bug 2 x 10 each + plank 2 x 30 sec each

If you’re juggling work, family, stress, fatigue, hormones, and still trying to take care of yourself — I see you. The win isn’t perfection. The win is learning how to adapt without quitting.

Comment FLEX if you’re learning to be consistent in imperfect weeks.

*Personal journey — not medical advice. Please seek professional guidance before starting any new diet, exercise, or supplement routine. Results vary.

Music by Shari Hall (available on all streaming platforms):
Because of You (from FAITH ©2014 Shari Hall)
Ready (Instrumental) (from HOPE ©2020 Shari Hall)

Follow the series on YouTube

Welcome to Day 14 of my 100 Day Challenge — and today is my Week 2 summary. I’m Dr Shari Hall, 61 and post-menopausal, and I’m documenting a real-life transf...

27/03/2026

Welcome to Day 11 of my 100 Day Challenge.

Today I’m talking about SMART goals — Specific, Measurable, Achievable, Realistic, and Timed — and I’m also challenging one part of that acronym… because my goal might feel unrealistic to some people.

I’m aiming for a 1995 Janet Jackson body in 100 days.
Is that realistic? Maybe not. But here’s what I believe: goals should be big. Sometimes they should feel fantastic, bold, even outrageous — because big dreams pull you forward when motivation disappears. Think about the Wright brothers and the flying machine. Think about Steve Jobs and the iPhone. Think about a child learning to walk or ride a bike — falling again and again, but continuing because they believe it’s possible.

That’s the mindset I’m choosing:
belief + persistence + consistency.

And even if I don’t land exactly on “1995 Janet” by Day 100, I will still be fitter, stronger, leaner, and proud of myself for showing up and doing the work. That’s not failure — that’s transformation.
Day 11 movement (rest day)

Today is a rest and recovery day:
• walking
• stretching / mobility
• staying consistent without overdoing it

If you’ve ever felt judged for dreaming big, let this be your reminder: your goal doesn’t have to be “reasonable” to be powerful. It has to be yours.

Comment UNREALISTIC if you’ve got a big goal you’re scared to say out loud — and share it if you want to.

*Personal journey — not medical advice. Please seek professional guidance before starting any new diet, exercise, or supplement routine. Results vary.

Music by Shari Hall (available on all streaming platforms):
Because of You (from FAITH ©2014 Shari Hall)
All About Love (from PERFECT LOVE ©2013 Shari Hall and Tyrone Noyes)

Follow the series on YouTube ⁨⁩

Welcome to Day 11 of my 100 Day Challenge. I’m Dr Shari Hall, 61 and post-menopausal, and I’m documenting a real-life transformation at home: lose fat, keep ...