HER Power Lifestyle - Fitness, Nutrition & Healthy Living

01/01/2026

26/12/2025

Ladies,
Does this sound familiar? Remember when you turned 40 and thought, this isn't so bad, I've got this. Then 41, 42, 43 and at some point, perimenopause kicks in. Lack of energy, hot flashes, brain fog, poor sleep, bloating, and stubborn fat that creeps on and won’t budge despite your best efforts. You're frustrated because what you used to do is no longer working. And ladies closer to 50 or older, you know it gets harder.

It’s not your fault and you’re not alone. Hormonal changes require a different approach. Perimenopause and Menopause isn’t the end of your best body and feeling strong and healthy— it’s the beginning of your next chapter.

Your body is evolving — and it deserves care, not criticism. Out of frustration, too many women just keep pushing harder with excess exercise and eating less, creating an endless cycle of stress response and metabolic adaptation. Your hormones aren’t the enemy — they’re the key. You need a different and targeted approach to nutrition, lifestyle and movement to optimize all hormones, not just the ones people typically think of.

I'm 52 (well, closer to 53) so I know first hand the changes that happen. I've also helped over 3500 women navigate and successfully gain back energy, lose the bloat, sleep better, get stronger and trim pouns and inches.

Click here for more information. My next group starts Prep Week on December 29. Week One starts on January 5.

I'll help you make 2026 your best yet!
https://www.herpowerlifestyle.com/new-index

01/12/2025

Ladies,

Do you feel like your body has changed overnight? Like no matter what you eat or how much you move, the weight just won’t budge? Are you frustrated that the routine you relied on for years is no longer working? Not to mention, hot flashes out of nowhere and mood swings that make no sense. One day you’re fine, the next… you barely recognize yourself?

You’re not imagining it. During perimenopause and menopause, your hormones shift and that shift can slow metabolism, raise cortisol, and make fat loss feel impossible. Your body is evolving and it deserves care, not criticism. Out of frustration, too many women just keep pushing harder and eating less creating an endless cycle of stress. Your hormones aren’t the enemy, they’re the key. You don’t have to push harder, you just need a plan made for women in this stage of life.
With the right nutrition, movement, and stress support, you can lose fat, boost energy, and feel like yourself again. Yes, your body can feel balanced again!
My program focuses on hormone harmony, nourishment, and strength. You deserve more than just another “diet.” You deserve your vitality back.
I have helped over 3500 women transform through simple, natural steps and proving that this can be your best chapter yet. No more under-eating, no gimmicks and no endless cardio (in fact, that’s the last thing you need). I lay it all out for you. I don’t just throw a meal plan and workouts at you, I run my program like a course explaining everything, so you know what you are doing and why and you are armed with all the information you need to make positive, lasting lifestyle changes. Your meal plan is based off YOUR height, weight, age, goals and activity level. A cookie cutter plan doesn’t work as everyone has different caloric requirements and your body needs to be nourished, not deprived.
I’m also 52- and 2-years post menopause, so I truly understand the challenges women face. In addition to my other qualifications, I’ve been a certified trainer for 2 decades and know the changes you go through at 40, 45 and 50. Perimenopause and menopause are not the end, it’s your new beginning and with the right strategy, it’s easier than you think.

I help you regardless of your age. I’ve worked with women from 35 to 75. I have the blueprint. I also don’t outsource my coaching, so you deal with me and me only (I do cap my enrolment numbers in each group).

Last year, I offered a Black Friday/Cyber Monday special that was a huge success with my clients. So, I’ve brought it back this year. My clients used it in two ways. Some started with my December group. I guided them through the holiday season so they could enter the new year, feeling energized and healthy (yes, I teach you how to navigate the holidays while still enjoying). Then, they had a full 8 weeks in January to carry on the momentum to reach their goals. The other group saved their 12 weeks for the New Year. It is your choice. You get 12 weeks for 143.00 (the regular price is 8 weeks for 159.00).

Click here to learn more about the program https://www.herpowerlifestyle.com/new-index
Note: If you follow a vegan/vegetarian lifestyle, please email me at contactus@herpowerlifestyle.com before registering.

26/09/2025

Ladies,
I’ve worked with over 3500 women. When we start working together we obviously talk workouts so I can assign the best workouts based on goals, access to equipment and schedule.
If you want to “Power Through Your Pause” and age with strength, you need resistance training. No, this does not mean you need to be a gym beast, you can get in a great workout at home with a set of dumbbells.
We lose muscle every year after the age of 30. If you are not resistance training and eating enough protein, your muscle loss will accelerate.
Lifting will help build bone density (so important as we age) and the more lean muscle you have, the more calories your body will burn at rest. Of the many symptoms women deal with in perimenopause and menopause, the one I hear that ladies struggle with the most is weight gain (there are a few reasons this happens, but I’ll save that for another post). It doesn’t have to be that way. The right fitness, nutrition & lifestyle habits are a game changer.
If the gym scares you, just get a set of dumbbells for home workouts and even some resistance bands to start.
If you don’t know where to start, send me a DM.
Not only do I offer a Hormone focussed and fatless program for woman, I also offer a workout service on my HER Power app.
I’ve been a certified trainer for almost 2 decades. I’m also 52 and 2 years post-menopause.
I assure you ladies, this is one of the best things you can do for yourself!

22/11/2024

Still processing the magic of the Eras Tour in Toronto the past two weeks. I had the pleasure of experiencing the show from two different perspectives and making amazing memories with my niece and Sister in law. There were people of all ages sharing nothing but love and excitement. Taylor Swift gave us everything for 3.5 hours. Her energy is unmatched and is absolutely phenomenal. I last saw her in perform in 2014 and could not wait for Eras to come here.
Even if you’re not a fan, there is no denying she is an absolute force bringing positivity to every city she visits.

25/08/2024

8 years ago, I created the HER Power Lifestyle Fit & Fab Group! Thank you all for helping keep the community strong.
I was 43 when I started the group wanting to create a community for women over 40. I wanted to create a space to share health, fitness and motivation as we navigate this time of life.
Being a trainer since 2006, I noticed how this demographic was largely ignored by the health and fitness industry. I got to work and threw myself into education and more certifications.
I eventually created my HER Power 8 Week Program with a focus on hormones and perimenopause and menopause. I've walked through it with you. I started the program when I was in perimenopause myself and now fully in menopause, I can speak from both sides. I constantly tweak my program with extra information and updated information as research evolves.
I am grateful for this community of women and the over 3200 women who have worked with me. 🙂

03/07/2024

Vacation season is upon us.
I just got back from 2 weeks in the Caribbean, eating restaurant food every day for lunch and dinner.

I had been sharing pics of meals with my program groups showing how I eat on vacation as I share travel tips in my program.

I essentially follow the same principles I apply at home. I truly practice what I preach.
I start with protein, add in veggies and healthy fats.
I also made sure I got in fresh fruit servings each day.

I can tell by looking at a meal on a menu what components it has and I add in any that are missing.
I made sure each of my meals had at least 30 g of protein which was easy to do with fresh seafood. I was sure to get in a great protein packed breakfast to set the tone for my day.
I requested extra veggies or a salad vs a side like fries (I generally avoid, fried foods that are high in saturated fats). I make sure all carbs are high in fibre and low in sugar.
I started every day with room temp lemon water and I brought along my EAA’s (essential amino acids).

If there was a good Omega 3 rich fish on the menu I’d order it.
On days we ate on the beach, my go to was a Niçoise salad which is loaded with protein, greens and good fats. Any salad dressings I chose were olive oil and vinegar (seasoned, balsamic etc).

I truly enjoyed. Never once did I feel deprived and yes, I enjoyed vacation cocktails too.
Vacation is at time to be enjoyed and not spent stressing over food. However, I do acknowledge that many don’t want to come back from vacation feeling bloated and having clothes feel snug.

My focus is optimizing hormonal health (I’m 51) a key component of that is stress management. You can enjoy vacation to it’s fullest and still stay on track with your health and fitness goals.
I stayed active daily and if there were days I didn’t workout, that was ok. I still kept my non-negotiable which was a brisk daily walk.

I came home the exact weight I was when I left. I feel energized and refreshed.

I know many have vacation plans coming up; please feel free to reach out if you need help.

01/07/2024

Well, we’re back from a much needed and amazing vacation.
While I was away I had a call with a client and we were talking about habit stacking. I advised her to pick one thing to stay consistent with and build from there. I also talked in my group about a non-negotiable habit. For me, that’s walking daily. I’ve been doing this for almost 15 years. It’s rare that I miss it. That includes vacation. I was sure to get my walk in daily and now I’m back at it at home. In my opinion, walking is the most underrated activity. I always aim for 70-80% of my max heart rate. Also known as the “fat burning” rate or Zone 2. (Some say it’s 60-70%, I’m typically at approx 75).

Today I got in my walk and a quick workout before having some downtime before we head out for Canada Day festivities.
Accomplishing that one thing daily will help you stay on track regarding your goals and it will keep you motivated.
What is your non-negotiable?

28/06/2024

I took this exact pic a year ago at our favourite restaurant ( ) I’m even wearing the same outfit (don’t care, it’s an easy travel outfit to pack, not sorry 🙂) age 50 to 51. Scroll my feed and you’ll see the last one.
I’ve been sharing what I eat with my clients to show that if you’re eating to build muscle, lose fat or just maintain, it needs to be sustainable. First, starving yourself will not achieve any results and it’s dangerous.
I’ve been away for two weeks and every lunch and dinner has been restaurant food. Have I deprived myself? No.
Have I enjoyed? Hell yes!
I’ve also enjoyed cocktails.
Ladies, focus on protein (approx 30g per meal) healthy fats and high fibre carbs.
My point is, Yes, you can go on vacation and enjoy (you can also do this at home with the correct food approach). Balance is key.

Throw in daily movement (I walk every day, even on vacation and try to hit the gym when I can) and you’ll come back feeling refreshed and energized.

02/06/2024

I wanted to share this based on a conversation I had with a client last night. Let's talk expectation and reality. I'm 51 years old. Like all women in my age group, we have to work to focus on overall health, but to manage weight, energy, sleep and not only maintain muscle, but to build it. We want to work on keeping our lean muscle as it helps us age strong and healthy, helps prevent injury and it helps keep our metabolism rev'd. Also, resistance training helps with bone density. This is so important as we age as we are at risk of osteoporosis.
I won't go over my entire conversation, but I do want to discuss realistic expectations. Social media can be a great tool (I need it to run my business) but it is also a negative (for more reasons than I can get into here). When you follow "fitpros" or fitness "influencers" there are a few things you need to know.
I'll start with those who only post pictures of themselves when they are in photoshoot or competition shape and will often post old photos leading followers (and clients) to believe they look like that year round. That is deceptive. They should show their current pics of themselves, to show that it is not a realistic body comp year round. You can stay lean and maintain results, but that needs to be in acceptable levels for the individual. If someone is posting a pic and leading you on to believe that you will get there and look like that all year, it's false. I know there are a lot of competitors in this group and they will concur.
Then there are the influencers who literally live in the gym and their whole day is working out and food prep. This is NOT realistic for 99% of women. Most are struggling to get their exercise time in and are struggling with food prep, family, career etc. You also have to consider age. A 28 yr old will achieve body comp goals far easier and faster than a 48 or 55 yr old.
Your goal should be to feel healthy, strong and energized. If fat loss is your goal. Be patient. Anything over 2lbs per week loss is not healthy and not sustainable (that being said some may lose more a week if they have more weight to lose and their body is responding to a complete diet change). The healthy goal is 1 - 1 1/2 lbs per week.
Patience is key. If you are over 40, you won't be ripped after a month of work. It takes time and dedication.
Undereating will not help you. It will negatively affect your metabolism and it will be impossible to build muscle regardless of how much time you spend in the gym. Don't rob your body of much needed nutrients just to attain a goal. It will come back and bite you HARD.
If you are trying to lose body fat and build muscle that is body recomposition. You want to take your maintenance level calories, deduct 500 and make sure your protein is high. Aim for 1g of protein per lb of body weight or your goal weight.
Lift at least 4 days a week and get your sleep.
Going back to my conversation with my client. I am sure to get in my protein and hit my calorie goals daily.
I told her I share pics of my body comp through the year to show I'm not always stage ready. Did you know that women 50 years old and older with less than 28 percent body fat are included in the low body fat category? Having too little body fat could impact muscle function and other body systems. Yes, you can go lower, BUT that is achieved through careful diet and workouts ensuring enough protein, vitamins, minerals etc.
When I am not preparing for anything (aka, my normal life) I sit around 18-20% but I am very careful with my food.
Finally, there are people on social media that win by genetics. I know so many fit pros and competitors that regardless of what they do or how lean they get, they never get the so called "6 pack" How your muscles present, is like cellulite. It's often genetic. You could take the most "in shape" women and she has cellulite and will never see a "6 pack" without dangerously low body fat levels. It's just genetics and not a bad thing.
Work with your body. Work to make yourself the best you can make YOU, don't compare to others.
The pics here are me on May 4 and me when I competed. I'm showing these to be honest.
They are 2 very different bodies. I am heading out on a beach vacation in a couple of weeks. Did I diet for this trip? NO! In fact, I've been trying to build back some muscle I lost from injuries so I have been upping my calories. I'll be posting pics from my trip. I try to live my life and run my business with integrity. If I post bikini pics without a thigh gap, that's a good thing for all of us.
Build your goals for you. Not to look like someone else.