Kona Girl Wellness

01/31/2026

I truly despise the treadmill, but the cold weather won😢

01/19/2026

It is very tough running in this weather, but it is also refreshing. 10 minutes in, for the majority of my runs, I am warmed up, except when it is windy. Those days are brutal. Keep moving. Get out there, do what you can do😊

01/17/2026

There are many benefits, besides losing belly, fat and losing weight. Give it a try.

01/17/2026

01/15/2026

Weekly Plan:
• Sunday: Long run
• Monday: Rest or light walk/stretch
• Tuesday: Full-body strength + push-ups
• Wednesday: Cardio + push-ups
• Thursday: Full-body strength + push-ups
• Friday: Tabata (20 min) + push-ups
• Saturday: Easy cardio + push-ups

Off-season is about staying ready, not doing nothing.

off season training
weekly workout plan
marathon base training
fitness routine structure
strength and cardio balance
consistent training habits
running without a race

01/14/2026

I wish I could put this feeling in a bottle and hand it out to people because people would pay a lot of money for it. It’s the best mood enhancer, the best antidepressant there is. This “runner’s high” is real. And once you experience it, you keep coming back for it. It’s a pure euphoric feeling and that’s why I run.

People who don’t run don’t always understand it. They’ll say, “You run that far?” and all I can think is…yes, because that feeling is everything. That’s where my anxiety goes away. That’s where my mind finds peace. It’s hard to explain unless you’ve felt it yourself.

01/12/2026

This is my sixth year practicing Intermittent fasting. It is not just for weight loss: Intermittent fasting has so many benefits *Supports insulin sensitivity (aka- the hangries) and metabolic health
• Gives the digestive system a break
• Helps reduce inflammation
• Improves energy and mental clarity
• Encourages fat utilization while preserving structure
• Can support healthy weight when paired with real food
• Simple structure that many find sustainable

01/09/2026

This is an important part of the GLP conversation. Rapid weight loss doesn’t just reduce fat, it can also reduce muscle. And muscle matters, especially as we get older. Muscle supports metabolism, bone health, balance, and long-term independence.

We’re not talking about being thin or chasing a number on the scale. We’re talking about being strong, resilient, and healthy for the long run. Medication may be a tool for some, but it doesn’t replace strength training, proper nutrition, and daily movement. Losing muscle isn’t health. Building and protecting it is.

GLP weight loss medications
muscle loss and aging
strength training importance
healthy aging for women
metabolic health
bone density support
long term wellness
nutrition and muscle preservation

01/09/2026

Nothing makes me happier than to see my boys❤️❤️

01/07/2026

Let’s clear this up. Getting “bulky” doesn’t happen by accident. The women you see on fitness magazine covers have trained for YEARS. It’s their lifestyle. Their job. Their food, sleep, and training revolve around it.

Lifting weights a few times a week will make you stronger, healthier, and more confident, not huge. Most bodybuilders laugh at this myth because they know exactly how much dedication it takes to build that level of muscle.

Pick up the weights. You’ll be just fine.women strength training
lifting weights benefits
muscle building myths
fitness for women over 40
lean muscle health
bone density strength
metabolism support
healthy aging through exercise

01/07/2026

Anxiety shows up when life feels messy or uncertain. One thing that genuinely helps is having a plan, not a strict schedule, just something simple to anchor your day. Knowing when you’ll move, eat, or slow down takes pressure off your mind.

You don’t need to plan everything. Just plan the next step. Sometimes that small sense of direction is enough to quiet the noise and help you feel steady again.

01/04/2026

My long runs right now aren’t about race training yet. They’re about keeping a base, physically and mentally. I don’t even know which races I’m doing, but most likely a fall marathon. For now, Sundays are for steady miles. I’ll stagger 5, 6, 7, 8 miles just to stay connected to long runs.

Once I start training, I’ll plug in longer distances. But right now, these runs are for my mind. And yes, I know 5 miles isn’t technically “long distance,” but it was longer than anything else I ran this week, and that counts.

Stay moving. Get your body going. Motivation often shows up after you start.running base training
long slow distance runs
marathon mindset
mental health and movement
consistent training
fitness over fifty
endurance running
showing up for yourself