39 Minute Workout

01/16/2026

If you’re raising kids and don’t feel like you have time for your own health & fitness…this is for you

01/14/2026

Busy Women: if you struggle to see results in the gym…this is for you ⤵️

This is my 80 year old mother in law who has trained with us for 14 years! Even at this age, she’s still seeing positive changes.

After deciding to increase her protein, she noticed that her sleep, energy and strength all increased. Today she successfully moved from 18 lbs in the floor press to 22lbs!

Again…in her freaking 80’s!?!

Imagine what you could accomplish with the right program, nutrition and support.

01/14/2026

Every time I ask my clients why they love being strong, we get the most powerful, real-world stories.

“I picked up a load of mulch and put it into the car myself right in front of the male employees at Home Depot…and they watched with their jaw wide open”

…or “I finally feel like I can keep up with my kids and I don’t miss out life anymore”

And on and on.

Women have been told for so many decades that getting skinny is the only important thing. It’s so common that many never even touched a weight. Or if they did, it was 5 lbs…

Then in their 50’s, they join this crazy 39 minute workout and finally realize:

A- they are much stronger than they believed
B- feeling strong is badass
C- being weak and lacking energy is a lifestyle, not a necessity!

If I was over 40 and I didn’t workout or I only focused on cardio, here’s where I’d start.

Find a trainer, pick kettlebells, free weights or machines and have an expert build you a plan and teach you good form.

I would prioritize working out and schedule it like work and the doctor. I would tell people in your life so you have that accountability, and I would focus hard on building a habit.

I would make sure I hit the gym 2-4 times a week, and focus on getting progressively stronger. To assist this, I would increase my protein intake and do everything possible to maximize sleep.

If you want to see the biggest change to your quality of life in 2026, this is your homework.

I happen to run a gym that will do all of this with and for you- accountability, coaching, community and accountability- so maybe you’d like to come try it out.

DM me or click the link in my bio/website to take a free class this week

01/08/2026

If you have the energy for only one change (fitness or diet) you should 100% start with fitness! Here’s why…

Listen to my video and let me know your thoughts and experiences…even if it doesn’t agree with my take.

-
-

01/07/2026

New Year’s #5

Opt-out: thinking you’ll be successful winging it at a big gym

Opt-in: finding a small group training facility with women just like you and a training staff who know you & care about you!

Like I say in the video, finding your community is literally the alchemy that makes it all come together.

So if you live in or around Ellicott City, click the link in my bio or my website and come join us for a free class. Maybe we’ll be your people too!

01/04/2026

When I tell women they need to get stronger, they often come at me with fear.

What if I get bulky (not possible!)—-> I wish it was that easy to gain muscle! First off, women literally can’t. Second, when you say you want to look toned…that means build back some muscle and burn off some bodyfat.

Lifting heavy is dangerous—> being weak is dangerous. Take a fall, lift a grandkid, travel in another country and want to really explore? All are made easier when you’re strong and conditioned.

Building strength/muscle is literally the biggest goal you should go after this year if you aren’t currently lifting weights.

Get yourself a trainer who works with women like you. Follow their form, coaching and program. Start with weights you can use successfully, eat protein and get stronger.

This is literally STEP ONE to any good fitness program. And if you lack strength now this has to be a priority.

It’ll make you feel more confident, look better and have more energy. It’ll help you glide through the ups and downs of menopause. It’ll help injury proof you as much as that’s possible as we age.

In 2026…get strong!

01/03/2026

Sometimes I get the funniest question from prospective clients..

“How long do I have to do this”? I mean, as long as you want. As long as you accept that you’ll lose everything you worked toward once you stop.

While I don’t think you have to make your next gym/workout routine/diet your forever gym, I do think you should pick one you’ll stick with for years to come.

Short term thinking just keeps you in the cycle of excitement, hard work, crisis mode, quitting and losing your hard work.

Of course I’d also say that this is probably because you haven’t found the right fit yet! So keep searching for your place and your people until it clicks.

Half our members have literally been with us for over 3 years! That’s because they found what works and they keep working it. All freaking year. Through thick and thin.

So stop thinking short term and put some real effort into finding a place that fits your needs and that you can connect with at a deeper level.

01/02/2026

Think there’s no alternative to dieting when you want fat loss? There absolutely is, and I’ve had clients lose up to 100 lbs doing it differently

Diets (most anyhow) mean a plan of grin and bear it. You eat food you don’t like. You feel hungry. You lose lots of weight fast. Then gain it all back and more.

About five years ago we found a new plan (it’s not a secret. Many people follow this plan). Immediately I could tell that something was so different.

I lost 13 lbs, almost all of it was fat, I looked better and I never felt hungry. The plan is called Macros and it’s the bizarre diet that doesn’t feel like a diet, because it’s so much food.

Anyway, if you want to burn fat and not quit two minutes later, you should absolutely try macros for 90 and really do it. Or you can always join us on a trial month, combine kettlebells with good nutrition and see where it can take you…

-
-

01/01/2026

Day 1: ditch the big goals & focus on building your identity

This may not be true for folks who have already become successful building a routine, working through challenges and building a great base of fitness.

For the beginner, it’s spot on though.

If you don’t workout, you don’t see yourself as someone who is successful in this realm. Setting a massive goal just makes you vulnerable to feelings of failure.

I want you to focus on changing how you see yourself. Like this…

• Hammer in the habit
• Find friends at the gym (or bring your own) and be accountable to them
• Set your workout clothes out
• Get clear on the best time to workout and don’t negotiate
• Tell your family and friends. • Be conspicuous. Tell everyone you workout (we don’t like being liars)

You are more than welcome to set goals. But it’s more important that you see yourself as someone who values your fitness and makes it happen!

Start here for 90 days, and then by all means, set some more bold goals.

Tune in tomorrow for Part 2 in this new years series

12/25/2025

12/09/2025

Be honest, do you get this activity?

It might take some energy at first, but if you’re done feeling exhausted and want to feel stronger, firmer, more energetic, this is the way.

Our clients often come to us in their 50’s and up and say how much they wish they’d done something sooner. But then they take action and almost immediately they feel great.

This is your reminder that you’re worth it and becoming a happier version of yourself is a lot closer than you think!

-
-

12/08/2025

Unpopular Opinion: exercise is NOT an option any more than sleep, work and raising your kids.

So if you’re prioritizing everything but your fitness, it’s time to take a step back and reframe your priorities.

I’ll bet you’re very successful in many realms of your life. If your health and fitness isn’t one…then let’s do something about it.

The end of the year is often a time of reflection. So let me be your coach. Your voice of encouragement. Your reminder that you want to and deserve to look and feel your best…and that means lifting weights and building a good base or cardio.

-
-