The Women's Gym, Midland, TX (2026)

01/06/2026

THE CORE BURN (CORE & POSTERIOR CHAIN)

Train with intent.

This session is designed to bridge the gap between movement and mastery.

Choose your level. Own the clock. Do not negotiate with the timer.

THE PROTOCOL:
4 Rounds. 7 Movements.
- Beginner: (:40 Work | :20 Rest)
- Intermediate: (:45 Work | :15 Rest)
- Advanced: (:50 Work | :10 Rest)

THE MOVEMENTS:
1. Clamshells (Right)
2. Clamshells (Left)
3. Bird Dog Rows (Right)
4. Bird Dog Rows (Left)
5. Deadbug Pullovers
6. Plank Dumbbell Passes
7. Good Mornings

Rest 60 seconds between rounds.

**THE FINISHER:**
Dumbbell Swings + Glute-Biased Squats
:30 Work (Back-to-Back) | :30 Rest
Repeat for 4-5 Rounds.

If you are strong, your circle is strong.

Stop scrolling. Start the timer. Win the day.

01/05/2026

STRESS MANAGEMENT

THE WHY: LOAD CONTROL IS PERFORMANCE

Stress is not the enemy; unmanaged stress is. Your body does not distinguish between a heavy squat, a client crisis, or a screaming toddler. It all funnels into the same system: your nervous system.

The Allostatic (accumulating wear-and-tear) Load: Cumulative stress exposure—allostatic load—physically dismantles your progress. You cannot out-train, out-sleep, or out-eat a dysregulated nervous system.

The Sabotage of Progress: Unmanaged stress blocks adaptation, disrupts sleep architecture, and hijacks your fueling. It keeps cortisol elevated, which impairs insulin sensitivity and divides nutrients into belly fat instead of muscle.

The Operating System: Stress management isn't "self-care." It is the strategic control of your body's operating system.

NON-NEGOTIABLE STANDARDS:

1. NERVOUS SYSTEM REGULATION (Daily & Brief)
Breathwork: Use the Physiological Sigh (2 short inhales, 1 long exhale) or Extended Exhales (4s in, 8s out) to shift from sympathetic to parasympathetic states.

Temperature Exposure: Use 30–90 seconds of cold water at the end of your shower for resilience, or heat (sauna) for cardiovascular and parasympathetic benefit.

Nature: 10–20 minutes in actual green space—not a store—to measurably lower cortisol.

2. BOUNDARY SETTING, SET THEM SIS!
Stress is often a people problem disguised as a time problem.
The Standard: No instant replies to non-urgent messages. At least one daily "No." Phone out of the bedroom—always.

3. THE BRAIN DUMP
Your brain is for thinking, not storage.
The Protocol: Once daily, spend 3 minutes writing down everything unfinished, everything you’re worried about, and everything you’re avoiding. Extract it so it stops running in the background.

THE HOW:

You don't need silence to regulate; you need intention.

The "Screaming Toddler" Reset: Box breathing while standing. Hand on chest. Slow exhale. Control the breath to control the response.
The "Regulation Snack": Between meetings or tasks, take 60 seconds for 3 physiological sighs and a jaw release. Small inputs prevent big crashes.
The "Affect Label": During overwhelm, name it: "This is stress, not danger." Labeling the emotion reduces amygdala activation.

CRUSHING THE EXCUSES

Excuse: "I thrive on stress."
Truth:You tolerate it—until you don't. High performers don't run hotter; they recover faster.

Excuse: "I'll relax when I'm successful."
Truth: Chronic stress blocks the physiology required for success. Regulation is the entry fee, not the reward.

Excuse: "I don't have time for meditation."
Truth: You don't need meditation; you need nervous system control. 60 seconds of breath beats zero minutes of intention.

Excuse:"This is just my personality."
Truth: This is a trained stress response. What is learned can be retrained.

Movement builds capacity. Sleep restores systems. Fuel provides resources. Stress management determines whether any of it sticks.

01/04/2026

FUELING VS. DIETING

THE WHY:
You do not eat to be smaller; you eat to execute. Read it again.

Precision fueling is the difference between a body that is breaking down and a body that is adapting.

Expand Capacity, Don't Shrink It: "Dieting" is a reactive, emotional pursuit of "less." Fueling is an intentional, strategic pursuit of "requirement." One leads to fragility; the other leads to mastery.

The Chain of Command: Your nutrition dictates your hormones, which dictate your energy, which dictates your training output, which dictates your recovery, which dictates your sleep. If you break the link at nutrition, the entire system fails.

The Cost of Under-Fueling: When you fail to provide adequate energy (Low Energy Availability), your body sounds the alarm. Cortisol spikes, thyroid output drops, and sleep quality degrades. You cannot recover from what you do not fuel for.

THE WHAT: THE MINIMUM VIABLE INPUTS

1. PROTEIN: THE ANCHOR
Purpose: Preserves lean mass, stabilizes blood sugar, and drives the neurotransmitters required for focus and motivation. No protein means no adaptation.

The Standard: 0.7–1.0g per lb of goal body weight (110g–150g/day for most).

Ex*****on: 25–40g per meal; 20–30g within 60 minutes post-training.

2. CARBOHYDRATES: THE PERFORMANCE LEVER
Purpose: Carbs are jet fuel. They refill glycogen, lower cortisol, and support the thyroid. For women who train, fearing carbs is self-sabotage.

The Standard: Carbs are earned by output. Higher on training days, moderate on rest days. Mandatory around workouts to enable intensity and initiate recovery.

Ex*****on: Moderate training: 2-3 g/kg of bodyweight, Hard Training / Endurance: 3-5 g/kg of bodyweight.

3. FATS: THE HORMONAL INFRASTRUCTURE
Purpose: Fats support estrogen and progesterone, aid nutrient absorption, and regulate inflammation. Low-fat diets in active women lead to hormonal chaos.

The Standard: 20–30% of total calories. Prioritize whole sources: olive oil, avocado, nuts, and fatty fish.

4. TRACKING: THE DATA REQUIREMENT
Purpose: "Clean eating" is a vibe; tracking is a metric. You cannot manage what you do not measure.
The Truth: Most women aren't overeating; they are eating inconsistently and under-fueling their hardest days. Tracking removes the guesswork and the emotion.

THE HOW: SYSTEMS OVER MOTIVATION

You don’t need more time; you need a repeatable, consistent system.

Meal Prep: 3 proteins, 2 carb bases, 3 veggies. Cook once, eat multiple times. Boring food fuels big lives.

Strategic Timing:
Pre-Workout (1-2 hrs): Protein + Carbs (e.g., Greek yogurt + berries).
Post-Workout (within 60 min): Protein + Carbs. This is a non-negotiable recovery window.
Before Bed: If sleep is poor, a small serving of protein and carbs (e.g., cottage cheese + fruit) can stabilize blood sugar and aid sleep onset.
The Chaos Strategy: You don't wait for perfect conditions. Keep protein powder available. If you're at an airport, find protein and carbs—don't settle for "coffee-only martyrdom." Consistency beats creativity every time.

CRUSHING THE EXCUSES

Excuse:"I don't have time to track."
Truth: You don't have time not to. Data now equals freedom later.

Excuse:"Carbs make me fat."
Truth:** Chronic under-fueling and high cortisol make you fat. Carbs are a performance tool. Use them.

Excuse:"I'm a picky eater."
Truth: You don't need variety; you need adequacy. Eat what works until the results are secured.

Excuse: "I eat healthy already."
Truth: "Healthy" doesn't mean "sufficient." If your recovery or sleep is off, your fueling is off.

Excuse: "Tracking makes me obsessive."
Truth: A lack of structure creates anxiety. Tracking is the training wheels that allow you to eventually ride without them.

You don’t rise to your motivation. You fall to your systems. Fuel accordingly.

01/01/2026

THE WHY: RESTORATION - IT IS NOT UP FOR DEBATE

1. Sleep is not a luxury; it is the bedrock of your performance, recovery, and cognitive function. To operate at peak capacity, you gotta sleep. Compromise here, compromise everything.

2. Metabolic & Hormonal Command: Sleep is where your body recalibrates. It directly impacts insulin sensitivity, cortisol regulation, and the balance of critical hormones. Without adequate sleep, metabolic control unravels, cortisol remains elevated, and fat loss is sabotaged.

3. Cognitive Superiority: Below 7 hours of sleep, cognitive decline begins. Your ability to think, react, and problem-solve is impaired.

4. Muscle Recovery & Growth: Your training gains are solidified during sleep. Muscle recovery suffers significantly with inadequate rest, directly hindering adaptation and progress from your strength and SIT efforts.

5. Stress Management: Quality sleep allows your nervous system to downshift. Without it, the cortisol burden from daily stressors accumulates, preventing deep relaxation and perpetuating a cycle of hyperarousal.

THE WHAT & HOW: YOUR SLEEP PROTOCOL
This is not about wishing for sleep; it's about engineering it.

Fuel for Rest: Support your sleep architecture through strategic nutrition:
Protein Intake: Consistent protein supports muscle repair and hormonal balance throughout the day and night.
Carbohydrate Timing: Thoughtful carbohydrate timing can aid in nervous system down-regulation and prevent nighttime blood sugar dips.

Movement for Rest: Your daily movement directly influences sleep quality:
Strength Training: Heavy resistance work creates a profound need for recovery, signaling the body for deeper sleep.

Cardio (Supportive): Utilize cardio as a supportive tool, not a punishment. Excessive or poorly timed cardio can elevate cortisol and disrupt sleep.

Strategic Avoidance When Sleep is Poor: When sleep is compromised, do NOT succumb to self-sabotage:
*Do NOT slash calories: This exacerbates stress and hormonal imbalance.
*Do NOT add more cardio: This further elevates cortisol.
*Do NOT train harder: Your body needs recovery, not more stress.
These actions backfire every single time. Focus on recovery first.

Environment & Routine:
Dark: Eliminate all light sources. Your sleep environment must be a cave.
Cool: Maintain a cool room temperature.
Silent: Eliminate auditory disturbances.
Consistent Wake Times: This is important. Anchor your sleep schedule by waking at the same time every day, regardless of prior night's sleep.

CRUSH THE EXCUSES & REFRAME, SIS:
These are not reasons; they are weaknesses in your strategy.

1. “I’m just not a good sleeper.”
Truth: You weren't born a bad sleeper. Your environment, hormones, and habits changed. Sleep is a skill. Skills can be trained.
Reframe, Sis: “I haven’t learned how to sleep for this season of my life yet.”

2. “I function fine on 5–6 hours.”
Truth: Functioning ≠ thriving. You don’t notice how impaired you are—because sleep loss impairs awareness.
Reframe, Sis: “I’m used to being tired—but that doesn’t mean it’s optimal.”

3. “My mind won’t shut off at night.”
Truth: If your mind races at night, it’s because it didn’t get space to land earlier. This is a stress management problem wearing pajamas.
Reframe, sis: “I don’t need sleep aids—I need better nervous system transitions.”

4. “I don’t have time to sleep more.”
Truth: Sleep is not taking time away—it gives time back in energy, focus, and efficiency. Your priorities are showing.
Reframe, Sis: “If I don’t schedule sleep, my body will force rest later.”

5. “I wake up at 3 am no matter what.”
Truth: This isn’t random—and it’s fixable. Your body is asking for better fuel, recovery, and regulation.
Reframe, Sis: “My body is asking for better fuel, recovery, and regulation.”

6. “I’ll focus on sleep after I lose weight.”
Truth: This is dangerous. Sleep deprivation makes fat loss harder. Sleep comes *before* fat loss—not after.
Reframe, Sis: “Sleep is the starting point, not the reward.”

7. “I need wine to relax at night.”
Truth: Alcohol sedates you—it doesn’t help you sleep. It wrecks recovery.
Reframe, Sis: “I want real rest, not artificial sedation.”

8. “I’ve tried everything.”
Truth: You haven’t tried everything—you’ve tried everything except a structured system tailored to your hormones and overall load.
Reframe, Sis: “I haven’t had a plan tailored to my hormones yet.”

9. “I sleep worse when I focus on sleep.”
Truth: Chasing perfect sleep backfires. Pressure increases cortisol.
Reframe, Sis: “Consistency beats perfection.”

10. “This is just part of getting older.”
Truth: This belief keeps women stuck. Aging ≠ decline. Unmanaged hormones + stress + poor recovery = decline.
Reframe, Sis: “My body needs different support now, not less.”

12/30/2025

DAILY MOVEMENT: THE NON-NEGOTIABLE
Let’s get something straight right out of the gate:
Your body is built to move. Daily. On purpose. With intention.

Movement isn’t about burning calories or “earning” food. It’s about sending your body a very clear message:

“Hey — we still need muscle. We still need strength. We still need resilience.”

When you stop sending that signal, your body adapts… just not in the way you want.

THE WHY: WHY DAILY MOVEMENT MATTERS (ESPECIALLY FOR WOMEN)
1. You Don’t Adapt Without Stress. Your body only changes when it’s challenged. No challenge = no adaptation. Simple as that.
High-intensity training (HIIT & sprint work) and strength training force your metabolism, muscles, heart, and hormones to step up. This isn’t optional if you want results that last.

2. HIIT and sprint-style training don’t just burn calories — they teach your body how to use fuel better. Research shows that even short, intense sessions:
Increase lean muscle
Improve aerobic fitness
Reduce body fat
…and do it without hours of cardio

Think of it like upgrading your phone’s operating system — same phone, way better performance.

3. Your Brain Loves Intensity. High-intensity effort boosts BDNF (brain-derived neurotrophic factor), which supports:
Focus
Memory
Cognitive sharpness
You don’t just feel stronger — you think clearer.
That workout is basically therapy with sweat.

4. Hormones Respond to the Right Stress. Strength and sprint work tell your body to:
Improve insulin sensitivity
Reduce inflammation
Improve metabolic control

This matters even more during perimenopause and postmenopause, when hormones are already playing games.

You’re not just “working out” — you’re managing your internal chemistry.

5. Strength = Longevity. Strength training is your anti-aging insurance policy. It helps:
Maintain muscle and power
Protect joints
Improve bone density
Support immune health
Reduce injury risk

This is not about looking good in leggings (though… it's a bonus).
This is about staying capable, confident, and independent for decades.

6. Cardio That Actually Works. Heavy lifting and high-intensity intervals challenge your heart in a way steady cardio can’t. Benefits include:
Better blood vessel function
Improved glucose control
Support for hot flashes and vascular health

Your heart wants intensity — in smart doses.

7. Better Carb Use = Better Body Composition. Sprint interval training (SIT) dramatically improves how your muscles pull glucose from the bloodstream. That means:
Less insulin resistance
Better carb tolerance
More lean mass
Less fat storage

You’re teaching your body to use fuel, not fear it.

THE WHAT: YOUR MOVEMENT NON-NEGOTIABLES
This isn’t a suggestion list.
This is the standard.

1. HIIT (High-Intensity Interval Training)
Goal: Metabolic + cardiovascular adaptation
How: Short bursts of hard work with brief recovery

Example:
30 minutes total:
60 seconds OF TOUGH WORK
60 seconds easy
Repeat

And no — “kind of hard” doesn’t count.

2. Sprint Interval Training (SIT)
Goal: Insulin sensitivity, muscle preservation, metabolic power

Pick one:

OPTION 1: 20 sec max sprint + 2 min very slow recovery (4–10 rounds)
OPTION 2: 30 sec jump squats or box jumps + 90 sec recovery (5–10 rounds)
OPTION 3: 30 sec heavy kettlebell swings + 30 sec recovery (5–10 rounds)

Rule:
If you can cruise through it without effort dropping… it wasn’t intense enough.

3. Strength Training
Goal: Muscle, power, bone density, joint integrity

Focus on:
Heavy resistance
Compound lifts
Intentional effort

This is especially critical for women navigating hormonal changes. Muscle is medicine.

THE HOW: HOW TO MAKE THIS WORK
Schedule it like an appointment — because it is.

Progress intentionally — heavier, faster, or slightly more volume only if intensity stays high.

Track real data — weights, reps, effort, recovery. Feelings lie. Numbers don’t.

Intensity matters most — especially for HIIT and sprints.

LET’S KILL THE EXCUSES (WITH LOVE)
“I’m lazy.”
That’s not a trait — it’s a moment. Discipline fixes that. Move anyway.

“I don’t have time.”
These workouts are designed to be efficient. This is a priority issue, not a time issue.

“I don’t know how.”
Now you do. And if you need guidance — ask. Learn. Execute.

“I don’t have equipment or space.”
Bodyweight sprints, jump squats, fast intervals — zero equipment required.
This is about creativity, not perfection.

12/29/2025

Meet 2026's Foundation:
The 4 "Big Tasks" for Goal Achievement

Stop overcomplicating it. Your grand ambitions are built on daily, relentless ex*****on of the fundamentals. These are the non-negotiables, the "Big Tasks" that dictate your capacity to perform, adapt, and conquer.

Identify your weakest link.

Then, commit. For the next 21 days, make that weakness your primary focus. No excuses.

Stay tuned over the next 4 days to see each task in full and how we dominate the new year!

#2026

12/25/2025

A very merry Christmas our family to yours!

May God end your year calm and start your year bright.

12/23/2025

Tuesday workout energy: because the holidays don’t cancel consistency!

This isn’t about being perfect.
It’s about showing up, sweating a little, and walking away stronger than you started.

Front squats to light the legs on fire
A spicy AMRAP to test your grit
Split squats to remind you that balance matters (literally)
and repeat for 2 rounds just for double the fun, double the burn!

Move your body. Do what you can.

Save this workout, try it this week, and tell me how those muscles burned!

WORKOUT:
1. Front Squats 1:00 minute work/1:00 rest EMOM x 5 rounds
2. 7 Minute AMRAP: 10 pushups, 10 Burpees, 15 Squat Jumps
3. DB Split Squats 1:00 minute work (:30 seconds per side)/1:00 rest x 5 Round EMOM
Repeat for 2 Rounds

12/22/2025

3, 2, 1, CHRISTMAS!

Which means joy, chaos, snacks, drinks… and suddenly everyone’s questioning their workouts!

Here’s your reminder:
1. You don’t need to be perfect.
2. You also don’t get to quit on yourself.

This season is not all or nothing.
It’s do what you can, when you can.

That might look like:
• Enjoying the cookie (not the whole dozen)
• Eating a solid breakfast so you don’t spiral later
• Moving your body before the chaos—or on a family walk after
• Drinking your water
• And sometimes… taking the day off and not stressing about it

You don’t win by grinding through the holidays.
You win by staying consistent without missing the moments that matter.

Hold the bar. Don’t drop it. Don’t raise it to impossible.
That’s how goals survive the holidays—and results show up in January.

Need help finding that balance?
I’ve got you. DM me 🎄

12/18/2025

Protein coffee > another skipped breakfast

Protein coffee isn’t a trend.

It’s a smart move—especially for women training, aging, and juggling real life.

As we hit perimenopause + menopause, our bodies need more protein to:

• protect muscle
• support metabolism
• recover faster
• keep brain + bones strong

If you train early fasted workouts aren’t the flex people think they are.

Fuel first. Perform better. Period.

My protein coffee tells my brain:
“We’re fed. Let’s get things done.”

RECIPE in the comments!

Don't like coffee - no biggie, eat oatmeal or a protein green smoothie!

12/11/2025

You need a plan.
You need to follow the plan.
And you definitely need to trust the process.

No more “I’ll start Monday.”
No more guessing.
Just results.

✨ Try The Women’s Gym App — $30 for workouts, nutrition, and accountability that won’t let you ghost your goals.

12/10/2025

HOLIDAY REMINDER!!

Your workouts don’t work if you don’t fuel them.

During the holidays, many women are still showing up to train (YES 👏)...but under-eating protein and hoping their body will “figure it out.”

Here’s the truth:

Exercise is only half the equation. Fuel is the other half.

When you don’t eat enough protein:
• Your body breaks down muscle
• Your metabolism slows
• Cravings get louder
• Brain fog + fatigue creep in
• Workouts feel harder… and results stall

Protein is your anti-holiday chaos nutrient:
✔️ Supports muscle & metabolism
✔️ Keeps blood sugar stable
✔️ Improves recovery
✔️ Keeps you full and focused
✔️ Helps your body USE the work you’re putting in

Target:
• ~30–35g protein per meal
• OR 1.8–2.4g per kg of bodyweight/day, spread out

The good news?
Protein does not have to be complicated, fancy, or time-consuming.

See photo attached. These are whole-food, grab-and-go protein options you can mix into meals all season long.

Fuel your body like it matters…
Because it does

REAL-LIFE MEAL IDEAS (Using Foods From the Image)

🥚 Breakfast (30–35g protein)
• Eggs + sliced cheese + shrimp or turkey
• Greek yogurt + almonds + peanut butter
• Cottage cheese bowl with walnuts & cinnamon
• Smoked salmon + eggs + cream cheese on a plate (no bread required!)

🥗 Lunch (Quick + satisfying)
• Grilled chicken + cottage cheese + veggies
• Shrimp salad with sunflower seeds & olive oil
• Turkey slices + sliced cheese + nuts (adult lunchable vibes)
• Scallops over sautéed veggies

🍽 Dinner (Simple, protein-forward)
• Salmon + roasted veggies + butter
• Chicken + sautéed greens + cream cheese sauce
• Turkey + veggie stir-fry
• Scallops + zucchini noodles + parmesan

🏋️‍♀️ Pre-Workout (Light + digestible)
• Greek yogurt
• Hard-boiled eggs
• Cottage cheese
• Small handful of nuts + sliced cheese

🔁 Post-Workout (Recovery focused)
• Shrimp or chicken + veggies
• Greek yogurt + peanut butter
• Eggs + turkey
• Cottage cheese + nuts

BOTTOM LINE
You don’t need to eat less during the holidays.
You need to eat intentionally.

Strong workouts require strong fuel.
Let’s stop punishing our bodies and start supporting them.

If you want:
✅ Protein targets personalized to you
✅ Simple holiday nutrition strategies
✅ Training + fueling that actually works together

I’ve got you.

Save this post + comment PROTEIN if you want help hitting your numbers without overthinking it.

The Women's Gym

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