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Midlife Muscle Mentor, Lewiston, NY (2025)

09/04/2025

Slowing down to speed up results 🔥

When you inhale your food over the kitchen sink or mindlessly while scrolling, your body stays in “fight or flight.”

All blood flow is sent to your limbs.

Cue poor digestion, spiking blood sugar, and more stress on your already shifting hormones.

But when you slow down, breathe, chew, and savor?

✨ Your body actually absorbs the nutrients you’re working hard to get in.
✨ Hunger/fullness cues come back online.
✨ Your nervous system shifts into rest + digest mode.

And the sunshine part? ☀️

No sunglasses = natural light in the eyes, signaling your circadian rhythm

That means better sleep, better hormone regulation,"sunshinier" mood amd energy, and a calmer nervous system.

Simple. Free. Effective.

True midlife magic 💥

👉 Try it this week: take one meal outdoors, no phone, no shades, and eat sloooow. Chew each bite. Set down your utensil. Start with 1-minute of 4-7-8 breathing.

Your body will thank you.

Where are you rushing right now—in meals or in life—that you could slow down to actually receive more? Drop in the comments ⬇️

Follow for strategy and simplicity.

09/03/2025

"I will ruin my workout if I eat."

Used to be a badge of honor

How little food we could function on, right?

A little baggie of Kellogg's Cracklin' Oat Bran = my lunch on a diet. (That 💩 looks like big cat food...🤢)

And then we were obsessed with how many calories we BURNED during cardio or HIIT.

Any of this sound familiar?

-----

Today, I taught a LIFTED Level Up Lab session on one of my favorite topics: Fuel for Fit! (aka pre + post-workout strategies for women 40+).

Yes.

Calories in vs. calories out still matters… but in midlife, it’s not the whole story.

Where those calories come from is paramount.

✨ Protein intake (you may have heard me mention this before? 😂) is non-negotiable.
✨ Carb quality, timing, and quantity impact insulin sensitivity.
✨ Micronutrients aren’t just “extra." They directly support hot flashes, sleep, mood, and recovery.

And when you nail your pre + post-workout fueling?

⚡ You recover faster.
⚡ You build more muscle.
⚡ You feel energized instead of depleted.
⚡️ You decrease cravings and ravenous hunger.

This is the stuff I LOVE teaching.

The little tweaks. The uplevels. The real-life strategies that help women in midlife actually thrive.

Coaching, connecting, listening, building community… it’s my passion and my purpose.

Now I want to hear from you 👀

➡️Where are you struggling most with your menopausal nutrition?

➡️Would you like some pre and post workout ideas?

Drop it in the comments or slide into my DMs—I’d love to connect. 💬

09/02/2025

Muscle confusion

Sweat

Sky high heart rate

Bring it.

I came from the world of group fitness:
P90X, bootcamps, intervals, HIIT.

Not only what I did personally, but I taught it and professed it.

No repeats,
But no real vision.

No marked progression.

Every class was “go harder, go longer, burn more."

Not gonna lie.

It was humbling when the foundation I had built a business on began to wear at me.

And my joints

Kept me stagnant.

Always sore.

Less muscle definition.

Hormonal and puffy.

I wasn’t creating the body composition or confidence I craved.

When I finally released that identity, and embraced progression, strength, and strategy...everything shifted.

✨ My body composition changed.
✨ My strength skyrocketed.
✨ My confidence followed.

It took me breaking down the old structure and creating a new one that aligned with my midlife physiology.

It took me realizing: sometimes you have to release in order to receive.

So let me ask you…

👀 Where are you holding onto an identity, habit, or belief that’s no longer serving you in midlife?

Drop it below. Let’s set it down together. 💥

Follow for real tips, tools, and life!

09/01/2025

Going rogue.

During times of transition, stress or extra emotion...my tendency?

To go internal

Isolate

Get real quiet

Found myself repeating that pattern during the last two weeks.

I am asking my clients to set intentions for the month of September. Progressing in their goals.

The perfect month for a fresh start. Reengagement.

To take action.

Even if it is messy and imperfect.

So here I am.

Committing to 30 days of reels.

Showing me. Authentic, real.

My mission + life's purpose is to lead women to prioritize their health, to f@cking claim it. To be strong and confident at any age.

But...by shrinking myself, I am not in alignment.

And I felt it. The body knows.

I am here to illuminate the way and lovingly call you (and myself) out on our own sh@t.

So, I am here not just with the polished coaching tips and pretty graphics… but with the real, behind-the-scenes 💩. Life as a strength + nutrition coach, mom, wife, woman in midlife, entrepreneur.

My goal with this?
👉 To be even more authentic.
👉 To show you the big dial movers that actually matter for women over 40.
👉 To connect, share, and remind you that you’re not doing this alone.

Because midlife isn’t the end of vitality, it’s the BEST time to claim our strength, energy, and confidence. 💪

So here’s to 30 days of messy, real, powerful every-day-life moments.

Showing up.

LFG.

Would love you to follow along at and share with your favorite midlife BFF.

P.S. This is me batch prepping breakfast. Tofu "Cheesecake" Bowl. 35g protein. Batch prepping is LIFE. Makes my week so much more efficient, effective and enjoyable.

08/30/2025

➡️ Where are you outsourcing your worth?

Last weekend, I set a boundary around my time and my energy. Honoring and prioritizing my needs.

And the next day

It got questioned.

In an instant, I felt my shoulders cave in, my chest tighten, my stomach knot.

Guilt. Shame. The urge to explain myself… like I had to justify my own needs.

And honestly? That hung on me for days.

Then Thursday hit, and I had this epiphany:

👉🏻 What in the actual F?

I am a 50-year-old, grown-ass woman.
I wasn’t hurting anyone.
I was choosing my needs.

And I don’t need to explain that to a soul.

That, my friend, is my power.

So let me ask you:

✨ Where are you still looking for validation?
✨ Where are you putting someone else’s expectations above your own?
✨ Where are you using others’ opinions as the excuse for why you “can’t” take care of yourself?

👉🏻 Is it asking your partner to “understand” every time you take an hour for your workout?
👉🏻 Is it making yourself resentful because you keep giving and never refilling your own cup?
👉🏻 Is it saying, “Well, I can’t invest in myself right now, because so-and-so wouldn’t approve”?

Here’s my loving, but loud wake-up call:

💥 F@CK THAT. 💥

We are not shrinking ourselves for validation in this midlife era.

Your energy is sacred.
Your boundaries are valid.
Your self-care is not up for debate.

This is your reminder: you don’t owe anyone an explanation for honoring your needs.

Period.

Please share this with a midlife BFF.

And I would love to know....does this resonate with you? Drop a commemt ⬇️ or DM me.

08/21/2025

Minerals are your midlife BFF.

At this stage of life, your mineral needs skyrocket. Thank you hot flashes, night sweats, stress hormones, and your body working overtime to keep you balanced.

👉 Water alone isn’t enough. Without electrolytes, that water doesn’t move into your cells properly. Instead, it can sit under your skin (hello bloat) or flush right through you (hello bathroom trips).

Here’s where HYDRATED comes in:
💧 Contains the perfect ratio of sodium, potassium, magnesium, and chloride – not overloaded with sugar like typical sports drinks.
💧 Supports hydration inside the cell = better energy, mood, and muscle recovery.
💧 Reduces that “sloshy water retention” feeling by actually helping fluid balance.
💧 Helps regulate cortisol and nervous system stress responses (major win in menopause).
💧 Features coconut water powder too

Why this matters in menopause & fat loss:

✔️When dehydrated, metabolism slows

✔️Your body mistakes thirst for hunger → more cravings

✔️Cortisol rises, worsening belly fat storage

✔️Muscle recovery lags (and we NEED muscle preservation at 40+)

Unexpected signs you’re dehydrated:
😵 Brain fog
🥱 Afternoon crash
😣 Constipation
💓 Racing heart/anxiety
🧂 Salt cravings
🦵 Restless leg syndrome and cramping
😫 Headache

Bottom line:
Hydration = not just about water

It’s about minerals.

MAKE Wellness HYDRATED keeps it effortless, effective, and menopause-friendly.

Drop a 💧 if your water bottle needs an upgrade. I’ll send you the link to my go-to mineral support.

08/18/2025

Dropped both of my boys off at college on Saturday. Together. Both freshmen.
Two cars. Another epic Target run.
One very full heart that now feels cracked wide open.

However
I do not claim the term "empty nester."
Nope. Not doing it.

Because first of all, let’s be real, my boys will always have a place in our home. Always.
Even as Fin pulled a moldy ramen cup from under his bed the night before departure like it was a parting gift. 💀

Second of all, the word empty?
Awful.
It implies lack. A hole. Something missing. Something… over.

I hope my relationship with my boys only deepens.

But yes, in full honesty, this transition is feeling quite sucky.
I’ve been foggy. Achy. Emotionally hungover.
It feels like grief, because it is grief.

But also?
I’m grateful.
Grateful my boys have this incredible experience. Grateful they get to do it together.
How cool is that?

Still, I won’t pretend.
I’ll absolutely be checking my phone 39 times a day for a "hey ma. Good. Yes" text
I’ll 100% stalk their locations on Life360 like it’s a full-time job.
And yeah, I’ll likely cry in the grocery store when I pass their favorite snacks.

But you know what else I’ll do?

I’ll honor this ache, but I’ll also choose to evolve.
Because this season isn’t empty.
It’s expansive.

This isn’t the end.
It’s just a new beginning for them and for me.

And it breaks my heart that so many women are fed the lie that midlife is when we fade.
That when the house gets quieter, so should we.
That our dreams, bodies, and impact shrink.

Not here.
Not on my watch.

If you’re in this chapter with me, or about to be, I want you to know something:

There is so much power on the other side of this shift.
Not because it’s easy.
But because you get to rebuild…on your terms.

This is exactly what we’re doing inside FIERCE. FUELED. 50.
A 30-day challenge to help you reconnect to your body, your energy, and your fire.

You don’t need to be "ready."
You just need to be done feeling stuck.
And willing to take the nextstep back to you.

We start Sept 1.
Join me if you’re ready to turn this season into your strongest yet.

Drop “FIERCE” ⬇️ or DM me.
I’ll be here… with my dogs.. missing the dirty socks all over

08/17/2025

My client went on a 14-day Italy and Mediterranean cruise adventure

She took a break from our current training phase

She walked. She relaxed. She said YES to the pasta, the wine, the gelato...

And she came back 3 pounds lighter. 😮

Yes, girl, this is fully possible

👉🏽 She didn’t track macros.
👉🏽 She didn’t “earn” her meals.
👉🏽 She didn’t stress about the scale.
👉🏽 She lived.

But she put the f@cking work in beforehand.

Discipline & Devotion = Freedom

Because we spent the last few months building muscle, supporting her metabolism, and ditching the all-or-nothing mindset…

Her body didn’t “fall apart.”

It held her.

This is what I want for every woman I coach.
✌🏼Freedom over fear.
💪🏽 Muscle over micromanaging.
🔥 Adaptability over burnout.

This isn’t luck. Or genetics.

It’s metabolic flexibility.

It’s the result of lifting consistently, fueling intentionally, and treating your body with strategy and love, not as a problem to fix.

Ready to lay the groundwork?

Join me in FIERCE. FUELED. 50.

My one-time-only, live 30-day challenge starting Sept 1.

Inside, you’ll:
✔️ Reset your metabolism and stabilize your blood sugar
✔️ Build muscle + confidence with 30–40 min strength workouts
✔️ Reduce inflammation, boost energy, and glow from the inside out
✔️ Learn my 3-10-30 Method—the simplest framework for fueling your midlife body like a f@cking powerhouse

Your body can do this, too.

You just need the right plan. And a coach who gets it. ME!

Drop “FIERCE” below or DM me for the link.

Let’s build the kind of metabolism that travels well.

08/13/2025

I used to do challenges all the time: squat challenges, plank challenges, nutrition challenges, etc. You name it, I have likely done it (minus the carnivore, of course.)

And when I ran a studio, I loved hosting them, too (where are my OG Embody folks at? Remember your monthly calendars?)

Building up momentum and energy … taking a person from being able to do 20 squats a day, up to 100 squats a day

And I can’t forget the refined-sugar challenge, where we eliminated all added sugar and processed foods

But you know what I noticed about all these experiences (the ones I have participated in, and previously coordinated)?

They aren’t designed for long-term success

Because they aren’t designed to integrate new habits into your existing lifestyle

Or forge consistency

And at the end of most challenges, people go back to their daily lives

Fizzled out....

Which is what makes my Fierce. Fueled. 50 Challenge so different

Because it’s been designed to help you integrate habits – like midlife nutrition that actually supports fat loss and muscle building –- into your daily routine, in a way that fits your schedule with foods you enjoy!

So that at the end of the 30 days, you LEARN how to revitalize your metabolism and lower inflammation. Helping you move, eat, and live in a way that aligns with the most powerful, energized, and magnetic chapter of your life yet

____

If you are ready for more vitality, supported hormones, and a body transformation that gives your greater energy, better sleep, and vastly improved health

Then Fierce. Fueled. 50 is designed for YOU!

Registration is open, and you can change your life for just $222 (payment plans also available)

But I would act fast, because I am never hosting this live again

Send me a DM to learn more

Or visit the link in my bio
Xo

08/09/2025

Strength, energy, and fat loss after 40 don’t come from detoxes, extremes, or grinding yourself into the ground.

They come from simple, powerful habits that actually work for your midlife body.

And right now, TODAY on 8/8 ♾️ the Lion’s Gate portal 🦁, the big energy is all about stepping into your next-level self.

Being courageous. Determined. Aligned.

Not someday. Not “when things slow down.”
Now.

That’s exactly what we’re doing inside FIERCE. FUELED. 50.

And listen up...this is the only time I’m running this challenge LIVE.

Which means you’re getting:
💥 Direct access to me—ask, vent, get coached in real time
💥 The exact strategies I use with my private, 1:1 clients to create strength, energy, and definition that lasts
💥 A launchpad for sustainable momentum so you never have to “start over” again

We kick off September 1, but the shift truly starts the moment you say yes.

You’re not here to settle. I am so DONE with seeing women not take action, allowing the "well, you are over 40 now" bull💩 narrative leave them stuck and stagnant. A shrinking version of their former vibrant, confident, strong a@s self.

How are you going to LIVE the second half of your life? Seriously, HOW?

You’re here to flex, fuel, and fire the F@CK up during this season, on your terms!

Can you tell I get a little 🔥 up about this?!? 😉

Spots are open. The portal’s open.

👉 Drop “FIERCE” in the comments and I’ll DM you the details.

LFG.

07/31/2025

Muscle Mass at 50 > Muscle Mass at 36
BMR at 50 > BMR at 36.
Let’s freaking gooooo. 👏👏👏

Just got an updated InBody scan and had found these old bioimpedance analysis results when I was cleaning out our guest room.

Had to share this 🔥 midlife reality check:

➡️ At age 36:
▪️ Lean Body Mass: 98.9 lbs
▪️ BMR: 1401 cals

Side note = BMR (Basal Metabolic Rate) is how many calories your body burns doing literally nothing. Just the ESSENTIALS, like breathing, blinking, heart beating. More muscle = higher BMR = burning more while you sleep, scroll, or sip your matcha.”

➡️ At age 50:
▪️ Lean Body Mass: 119.9 lbs
▪️ BMR: 1546 cals
▪️ Skeletal Muscle Mass: 69 lbs (up from 67.2!)
▪️ Body Fat %: Lower ✅ (even in the past four years!)
▪️ Strength, confidence, energy? Through the f@cking roof.

You read that right. My body is stronger, my metabolism is faster, and I feel more alive at 50 than I did in my 30s.

And nope, this didn’t happen with random workouts and lettuce for dinner.

Here’s the real reason why ⬇️

✨ Nutrition Periodization – I stopped dieting year-round. I fueled, reversed, cut with strategy, and supported my hormones instead of fighting them.
✨ Progressive Overload – I didn’t just exercise. I f@cking trained. I lifted heavy, chased strength, and followed a strategic, phased PLAN with the support of a coach.
✨ Mindset Shift – I stopped trying to shrink and be skinny and started aiming to expand. From “how little can I eat?” to “how strong can I become?”
✨ Consistency + Nervous System Support – I chose alignment over chaos. Less hustle, more intention. Less burnout, more results.

Here’s the truth most women aren’t told:

💥 Muscle is your metabolism.
💥 Lifting is your longevity.
💥 Strength is your superpower.
💥 Nourishing is your uplevel.

Midlife doesn’t have to mean slowing down. It can mean stepping into your PRIME.

If you’re done chasing skinny and ready to build strength, metabolism, and momentum in your 40s, 50s, and beyond…

Drop a 🔥 or DM me STRONG and let’s make midlife your most powerful era yet. Please share with another woman who needs to hear this.

Watch for a new offering coming soon!!

07/29/2025

Chasing “skinny” in your 40s, 50s & beyond?
Dropping calories
Functioning on >1200 daily
Eating in crazy, restrictive time windows
Banishing carbs
Hopping from one program + supplememt to the next
Hitting Orange Theory, PIlates or your Peloton 6 days a week & killing yourself
Stressing, overscheduled, sleeping >5 hours & burnt-the-F-out all.the.time

Girl, you’ve been sold a lie. 💥 Doing more, eating less, obsessing more, resting less all to hit some number on the scale that you are assigning meaning to because you achieved it 10 years ago

F@CK THAT.

Truly. I get it. I started weighing myself at age 11 after the pediatrician told my mom, in front of me, that I was overweight & needed to go on a diet. Immediately. And there began seeing a number & feeling shame, less than, unworthiness

I come from a WW background. I had that "Lifetime" goal weight in my head constantly. But to maintain that weight? I lived obsessively & with complete all-or-nothing thinking. I adopted wildly unhealthy habits -- unless you consider eating an entire Wegmans chocolate cake in your car before a Monday detox a great idea. I tuck jumped like a beast, pushed through insane intervals all while on very little sleep and nourishing on absolute 💩 processed food.

We’ve been groomed to believe our worth is tied to a shrinking jean size, a lower number on the scale, or the ability to “look good” in some outdated, ever-changing standard of beauty.

Let me be clear: I like feeling confident in my body. I care about how I look. I ❤️ my muscles.
But that’s NOT only why I train.

💪🏼I train to sleep better
💪🏼To manage stress & hormones
💪🏼To build muscle so I don’t turn into a fragile stick figure who breaks a hip tripping over a shoe at 65
💪🏼To fight inflammation, boost my metabolism, & keep my brain sharp

➡️Because at this stage? Muscle is medicine. Movement is freedom. And strength is f@cking everything.

If you're still letting a damn scale dictate your self-worth—LET 🔥THAT 🔥 GO.

The blueprint you're following is outdatedAF & keeping you stuck in a body + brain that is craving a new operating system.

This is my mission. If you are with me, drop ❤️. More to come.

Midlife Muscle Mentor

09/04/2025

09/03/2025

09/02/2025

09/01/2025

08/30/2025

08/21/2025

08/18/2025

08/17/2025

08/13/2025

08/09/2025

07/31/2025

07/29/2025

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