The Women's Gym

11/19/2025

PART 2: The “Ber Months Build” Just Leveled Up!

We just upgraded in a BIG way.

My full coaching program is now inside its own app — and it’s about to make your fitness journey 10x easier, clearer, and way more fun.

Here’s what you get:

💬 Direct messaging with me — real support, real accountability
📊 Live nutrition tracking — I can see your progress without you sending me 27 food photos 🙌
🏋️ Daily workouts + step goals built for real women with real schedules
📈 Progress hub for weight, measurements & photos (all private, all in one place)
🥗 Personalized nutrition plans with macro goals PER meal
🍽️ Pre-built meal templates — so you always know exactly what to eat without guessing

If you’re ready for structure, clarity, and a coach who actually sees what’s going on behind the scenes… this is it.

✨ Want to test-drive the app?

Comment APP or message me and I’ll give you a personal tour so you can see everything before you commit.

Let’s build your strongest season yet. 💛🔥

11/11/2025

Remembering and celebrating heroes who's sacrifice and service live on everyday in our freedoms.

Truly, thank you! 🇺🇲

11/01/2025

5-minute mini-challenge:

Set a timer for 5 minutes and do a reset —

✅ Stretch
✅ Deep breathe
✅ Write down 3 wins from the week
✅ Drink a tall glass of water

That’s it.

Sometimes success isn’t adding more — it’s just grounding yourself in what you’ve already done right.

Comment “RESET DONE ✅” below when you’ve taken your 5 minutes.

10/31/2025

Happy Halloween AND it's Friday?! 🎃 Win-win!

It’s time for our Weekend Accountability Check-In — Halloween Edition!

We’re heading into a fun (and let’s be honest — candy-filled) weekend. So before the Reese’s call your name, let’s check in 👇

💪 Drop one WIN from this week — fitness, mindset, or nutrition.
🍫 And then share your Halloween game plan: how are you enjoying the treats without losing your groove?

Let’s share our tricks and our treats 😉
Example: “I’m having 2 fun-size bars after dinner and calling it good!” or "I'm getting my steps in trick or treating with the kiddos!"

10/29/2025

Do the jumping - safely of course!!

We all lose bone as we age, and the long-term effects of this are osteoporosis and an increased risk of bone fracture. I’m often asked about how to maintain and improve bone health—so in a previous newsletter, I addressed this question, as well as providing some valuable resources for you.

The Bone Health and Osteoporosis Foundation reports that up to 50% of women and 25% of men aged 50+ will break a bone due to osteoporosis. It’s hugely important to build the best skeletons we can in the first 30 years of our lives and then try to maintain bone mass as we age. But how?

​Learn more here and view all research links >>> https://bit.ly/48OyS12

10/27/2025

HAPPY MONDAY!

The next few weeks are when most people start checking out — Halloween candy, parties, stress, and “I’ll start fresh in January” starts creeping in…

But not us. No way.

This community? We’re rewriting that story.

We don’t “pause” our goals — we pivot and prepare.

You can enjoy the holidays and stay on track. It’s not about perfection — it’s about keeping your momentum alive.

🔥 Your challenge:
Comment below with ONE thing you’re going to keep consistent this week — no matter what.

Maybe it’s your morning walk, tracking your protein, or getting 7 hours of sleep.
Small hinges swing big doors, my friend. Let’s swing some doors this week. 💪

10/22/2025

Today’s mission: Hydration!

Your goal: drink 100 oz. of water by bedtime.

Here’s why it matters:

💧Keeps your metabolism running strong.
💧Helps with energy + recovery.
💧Keeps hunger cues in check.

Grab your favorite cup or water bottle and check in here when you hit your goal — drop your favorite 💧 emoji (or 3 if you’re feeling hydrated AF 😎).

Bonus points if you share a photo of your water bottle or hydration hack!

10/20/2025

HAPPY MONDAY LADIES!

Let’s kick off Motivation Monday with some truth: sometimes showing up isn’t pretty… it’s messy ponytails, reheated coffee, and squeezing in a workout between drop-offs and work calls.

But that’s where the magic happens — in the small moments you choose you over the chaos.

The women who see results aren’t the ones who have the most time — they’re the ones who keep showing up even when it’s hard.

What’s ONE thing you’re proud of so far since starting this program?

Big or small — every win counts, and your win just might be the nudge another woman needs today.

10/18/2025

Today is World Menopause Day — and I want to talk about something that deserves way more love and understanding:

How training, nutrition, and recovery need to shift through perimenopause and postmenopause.

If your workouts feel harder, your sleep is off, or your body feels different lately… you’re not broken. You’re not lazy. You’re not doing anything wrong.

Your hormones are shifting — and your body just needs a new playbook.📘

PERI vs. POST - the difference:

PERIMENOPAUSE: when estrogen and progesterone start fluctuating, sometimes dramatically. Your cycle might become irregular, and so can your energy, mood, and recovery.

POSTMENOPAUSE: begins once you’ve gone 12 months without a period. Your hormones stabilize at lower levels, and while that means fewer wild fluctuations, it also means less of estrogen’s protective benefits on muscle, bone, and brain health.

Simply put:
Perimenopause = unpredictable → focus on consistency and structure
Postmenopause = stable → focus on stimulus and support

So what's the game plan?!

🏋️‍♀️Training During Perimenopause

If you’re active, this phase is all about working with your body’s fluctuations.
1. Lift HEAVY and lift intentionally. Think deadlifts, squats, presses — 3–6 reps, 2–4 sets.
2. Add HIIT (ESPECIALLY S.I.T's a.k.a sprint interval training) 1–2x/week. Short, intense bursts boost metabolism, brain health, and mood.
3. Include impact work. Small hops, skips, or plyo drills support bone density.
4. Stay consistent, even when energy dips. Modify intensity, not effort.
5. Add some grace to your goals. Doing something and changing things here and there beats “all or nothing.”

☑️THE WHOLE GOAL: Build and protect muscle, balance metabolism, and prioritize recovery.

💪 Training During Postmenopause

Once your hormones stabilize, your goal shifts to maintaining muscle, mobility, and bone health.

1. Keep lifting heavy — but rest more. Your recovery time is longer now.
2. Focus on power and mobility. Explosive lifts, yoga, or dynamic stretching keep your body responsive and strong.
3. Stay social and structured. Group training and accountability go a long way.

☑️THE WHOLE GOAL: Maintain strength, prevent decline, and stay active for life.

🍽Nutrition Strategies:
Fueling right is what makes all the difference.

🍓In Perimenopause:
1. Protein first (35–40g per meal).
2. Get carbs mostly from fruits/veggies; time starches around workouts.
3.Train fed, not fasted — it improves performance, recovery, and sleep.
4. Support sleep with magnesium and calming bedtime routines.

🍎In Postmenopause:
1. Keep protein high (~1g per pound of body weight).
2. Add omega-3s, vitamin D, and creatine.
3. Eat colorfully — consume plant foods a week for gut and hormone health.
Remember: appetite might drop, but fuel matters more than ever.
Always: hydrate, limit alcohol, and choose nutrient-dense whole foods.

Menopause isn’t the end of strength — it’s the perfect opportunity to reinvent it! 👊

By learning how to adjust your training, fueling, and recovery, you can unlock a new level of vitality and confidence that supports your body AND your goals.