Lift and Breathe

01/27/2026

The fitness industry is sometimes seen as the Wild West. Anyone can get a trainer cert online fairly easily. People use their own images or others to sell. Fear tactics are used often to sell 😞

Strength & Fitness for women, especially prenatal, postpartum & beyond is nuanced. And recommendations change considerably- at least every 10 years. My programming 5, 10 years ago was quite different than it is now.

That’s why I listen to the experts, the leaders in research and those who treat women regularly. I keep local names in my contact list, pursue courses and listen to evidenced based podcasts regularly.

Yesterday, I listened 🎧 while chopping veggies for soup. Multi-tasking to feed my 3 kids, whose growth blows me away daily. Didn’t I just have babies? Nope. One recently turned 13 and next month my baby is TEN. A few weeks later, my oldest turns 17.

It’s fleeting, all of this time with them. So I get creative and listen to experts while I walk our 🐶 or meal prep.

What are your top podcasts lately? 🎧🎧

I rotate & ‘s active mom podcast and ‘s The Drive. I also love anything that is on! 🩷

01/25/2026

WE ARE CLOSED MONDAY 1/26
STAY SAFE IN THE STORM.

01/23/2026

Many asked to see a snapshot of the week here at LIFT AND BREATHE…here it is!

We offer 20 LIFT sessions every week. We also have some specialty classes not listed here. People have flexibility to choose different times each week or to stay steady in preferred spot.

We are adding classes in the weeks ahead based on feedback from clients!

Take care of you! 🩷

01/23/2026

It's all here, excellent, clear direction on how to train during the perimenopause transition.

Not bad advice for other phases of life too!

Training in ​P​ERIMENOPAUSE (Study link >>> https://bit.ly/4sxSVbj)

If you’re in this transition phase and already consistently active (moderate to high activity level), we are looking to optimize training stress loads to create positive changes. Here’s how I’d suggest doing so:

Consistency is key: Your hormones are unpredictable, but your training shouldn't be. Plan the days you are training and make it your wellness meeting with yourself. If you feel flat on a day you’ve scheduled harder work, take a pause and just move: try technique in the weight room, do a short, sharp, sprint set instead of a HIIT set, or just go for a walk in nature!

Lift heavy: Compound movements like deadlifts and squats are great options (think 3–6 reps, 2–4 sets). This preserves lean mass and bone density, and by adding tempo work (varying the speed of the lifts) you can optimize power. Resistance training is the mainstay for your longer term healthspan. REMEMBER: It takes time to learn to lift heavy loads well (sometimes 6-12 months). Don’t compromise form for load, and ideally work with a certified trainer to get a periodized program that encompasses strength, power, and deloads.

SIT or HIIT 1–2x/week: Short, hard efforts trigger vascular, mitochondrial, and metabolic adaptation. They can also help with mood and brain health.

Impact work matters: Specific jumping, hops, and other multidirectional impact stress is needed to load the bones to improve bone density. Learn more about simple programs that take 2-5 minutes a day and can help improve your bone density at Osteo-Gains.

Get back in your groove: Low mood, brain fog, and a lack of motivation are all common symptoms of perimenopause. Don’t be afraid to switch things up and try new activities or make your training more social if you find yourself struggling for mojo.

Your goals: Improve your muscular power, strength and protect lean mass. Include some intensity. Stabilize metabolism. Support recovery.

​Learn more >>> https://bit.ly/4sx6Gaj

01/21/2026

This is my why! 💛💛

Did you know that Dexa results can change? 1-2 strength sessions per week can do that. Strength can change your life. 💪

It can change your diagnoses. It can change your mood. It can change your view. It can change so many things.

Try not to let fear get in the way of starting. I’m very proud of this person who shared their great news today. She is the best!

01/20/2026

Strength training + community = a beautiful recipe for success!

It fosters strength & fitness gains. 💪

Friendships are born and nurtured. 💛

People feel less alone and less fearful about strength training (it’s often misunderstood!)

Laughter is heard. We’re serious about form but we don’t take ourselves too seriously. 😂

Occasionally, there is some dancing. 💃

Consider a small group class. Or grab a buddy and hit your local gym.

Strength training has the power to change your life!

01/16/2026

Free event tomorrow for women!

01/12/2026

It’s a new year with lots of stuff you can buy to “get healthier”.

Probably avoid the shiny, quick fixes and go with the tried and true….

Decent nutrition (eat the rainbow 🌈 ), drink enough water 💦(half your body weight in ounces), quality sleep, movement, strength training 🏋️‍♀️ at least twice a week, a little community to help you stay accountable and to lift your spirits on days you’re not feeling it! 😄

We are here to help! Reach out questions about how to start.

01/12/2026

01/03/2026

I’m a 45 year old woman with strength goals AND goals to get faster and more athletic.

Steady state cardio is not what I’ll choose on every non-lift day. Why? Because of my age and what I know about my body, I’m in perimenopause. My hormones have shifted and estrogen and progesterone have declined. So…I’ve got to stimulate my body in different ways. One way is lifting heavy 🏋️‍♀️, which I do 3x a week.

👉Another way is Sprint Interval Training. And you don’t need a bike. Try an erg, an air bike, squat jumps, run or even fast feet in place.

How? Warmup. I did 10 min ramping up on my bike.
Go hard for :30. No longer. A true sprint is not longer.
Then ease up and recover for 1:30-2:00, until your HR drops back to baseline. Try 3-5 rounds max. That’ll take about 10 min. (Note slide 2. I use a timing app called seconds pro)
Then easy recovery for 5-10 more minutes. You should be able to carry a conversation here.

I practice this type of workout once a week. It won’t take you a lot of time. It’s specific, targeted training based on my age, s*x and goals.

Keep following for more tips on fitness for 40+ women!

You’re never too old to try something new and feel your best!

💚
Erin

01/01/2026

Happy New Year! 🎆

New wall art inspired by the first photo. Perhaps this is the mantra for 2026✨

What would that look like in your life?

Peace, love & goals. 💚

12/29/2025

I was chopping 🥬 yesterday while making soup and had a realization. Strength training & cooking have quite a few things in common!

Both confuse or intimidate people, both can improve our health, mindset, mood, confidence and lifespan. Both can be quickly over-complicated!

I’m not a skilled chef, but I make an effort most nights. 😁

But strength training isn’t complicated.

Start by showing up for yourself. Your nervous system will reap benefits immediately. Your muscles will need longer (8-12 weeks) to adapt.

Don’t try to be perfect, but aim to be consistent. Twice a week is the goal. Consistency will pay off long term.

Quick fixes never work. Save your money and your time.

You will mistakes. Give yourself permission to be a student. It’s never too late to learn something new!

Need support? Ask for help! Book a LIFT session with us or try our Learn to Lift series.

In the meantime, I will continue to share evidenced-based information on health related topics for all to benefit from.