The Women's Gym

04/23/2026

You’re trying to lose fat or build muscle…

but your body thinks you’re being chased by a bear.

So it says:

Alright sis, we’ll just…
❌ slow metabolism
❌ hold onto fat
❌ burn muscle - read that again… burn muscle. Not build it.

Meanwhile you’re over here:
“I’m eating clean though!!”

But tough love, sis… if a toddler eats more than you, we’ve got a problem. A big one.

Not eating enough doesn’t make you disciplined. So stop it.

It makes your body stressed, stubborn, and real good at NOT changing.

Here’s what actually happens when you underfuel:

→ Your workouts suck (low energy = low output)
→ Your recovery tanks (hello abnormal soreness + burnout)
→ Your hormones start playing games (especially in peri + menopause 👀)
→ Your body holds onto fat like it’s a limited edition item

And the kicker?

You’re working HARD… and getting nowhere!

Trust me, it's frustrating for both of us - because I am desperately rooting for you to get to those goals!

Fat loss and muscle building BOTH require fuel.
You don’t get a toned, strong, energized body from crumbs and coffee.

You get it from:
✔ enough protein
✔ enough carbs (yes, I said it)
✔ enough calories to actually support your life AND your training

Eat like the woman you’re trying to become…
not like someone preparing for a food shortage.

TL;DR:
Under-eating = stress response → metabolic slowdown → poor performance → fat retention

Fueling properly = energy → better training → muscle retention → fat loss

If you feel stuck, it might not be your workouts… it might be your plate.

Want help figuring out how much you actually need? DM me ‘FUEL’

03/24/2026

Just finished running a 5k with 2 boys in a stroller in this Texas Spring Heat.

What torture have you put your body through today? 😜 And don't you dare leave me hanging. I need comments to make me feel sane, please?!

03/11/2026

Speaking my language 🥰

Blue Bell Creameries introduced its new Blue Bell PRO pints, a new line of ice cream that offers up to 12 grams of protein per serving, according to the company. https://www.kxan.com/news/national-news/blue-bell-introduces-protein-ice-cream-pints-in-five-flavors/?utm_medium=social&utm_source=facebook_KXAN_News

03/11/2026

Want a full strength plan built for you?

I got YOU!

My coaching app includes:
✔ Strength programming
✔ Nutrition guidance
✔ Progress tracking
✔ Coaching support

My goal: help 50 women build strength before June! I would LOVE for you to be one of those 50!

Comment PLAN and I’ll send the link.

03/05/2026

SIT is not about running.

It’s about maximal intent.

Sprint Interval Training =
Short, all-out effort (20–30 seconds)
Full recovery (90–120 seconds)
Repeat 4–8 rounds

The modality? Flexible.
The intensity? Non-negotiable.

Swipe through the pictures below for powerful non-running options you can use — or rotate — especially for women who:

• Have cranky knees
• Don’t love running
• Are postpartum
• Are perimenopausal and managing joint stress
• Or just want variety

Why This Matters:
After 35, we lose fast-twitch fibers first.
Those are your power fibers.

If you don’t recruit them — you lose them.

03/02/2026

FAQs!
Let’s make this simple.

Most women don’t take creatine because:
▪︎ they’re confused
▪︎ they’ve heard myths
▪︎ or they’re afraid of doing it wrong

So here it is—answered.
▪︎ What it is
▪︎ How to take it
▪︎ What actually matters

And the truth?
You don’t need:
▪︎ complicated protocols
▪︎ perfect timing
▪︎ more information overload

You need:
▪︎ 3–5g daily
▪︎ strength training
▪︎ consistency

That’s where results come from.

If you’ve been unsure about starting…
This is your sign to stop overthinking it.

If there are any questions you have I didnt answer above, feel free to comment below or message me!

02/26/2026

STOP BLAMING YOUR MOTIVATION.
START UNDERSTANDING YOUR BIOLOGY.

After menopause, your body shifts — quick:
→ Muscle loss accelerates
→ Bone density drops
→ Energy tanks
→ Fat gain gets easier
→ Brain fog creeps in

That’s not you “falling off.”
That’s physiology, sis!

And if you don’t change your strategy…
you will feel it.

HERE’S WHERE EVERYTHING CHANGES:
Creatine + Strength Training
Not one. Both! Why? Glad you asked.

Because:
Creatine = fuel
Lifting = signal

Together?
You shift your body out of decline… and back into building.

Creatine isn’t just a performance supplement anymore.
It’s a longevity tool.

And that tool (Creatine) supports:
✔ Muscle
✔ Bone
✔ Brain
✔ Energy

But it only works to its full potential if you give your body a reason to adapt.

That’s where lifting comes in.

If you’re in midlife and:
Not lifting heavy
Not prioritizing muscle
Not supporting your body with the right tools

You’re not maintaining, sis.
You’re slowly losing ground.
(No one likes hearing that but it’s the truth.)

Midlife isn’t where you slow down.

It’s where you:
✔ Train smarter
✔ Fuel better
✔ Build a body that refuses to decline

Comment “BUILD” and I’ll help you get started with:
✔ Strength training structure
✔ Creatine strategy
✔ A plan that actually works for your life

02/25/2026

STOP overcomplicating creatine.

Here’s exactly how to use it 👇

First—decide your goal:

Are you trying to:
boost performance short-term
or build strength, muscle, and energy long-term?

Because that changes how you use it.

OPTION 1: The SIMPLE approach
This is for 90% of women
✔️ Take 3–5g daily
✔️ No loading
✔️ No cycling
✔️ No perfect timing
This works because it gradually builds up in your system.
👉 Easy. Effective. Sustainable.

OPTION 2: Training Block (if you want faster results)
Phase 1:
✔️ 20g/day (split into 4 doses) for 5–7 days
Phase 2:
✔️ 3–5g daily for the rest of your training block
👉 This helps you train harder → which leads to better results

OPTION 3: Post-Menopause Support
✔️ Load: ~20g/day for 7 days
✔️ Maintain: 5–8g/day
👉 MUST pair with resistance training to support:
* muscle
* bone
* metabolism
* brain health

BONUS: Brain + Mood Support
✔️ 5g daily minimum
Helps with:
* brain fog
* energy
* mood
* stress resilience

WHEN SHOULD YOU TAKE IT?
Anytime that works best for you!
👉 What REALLY matters is consistency.

Take it when you’ll actually remember it.

THE TRUTH WE NEED TO HEAR:
Creatine alone won’t change your body.
👉 Creatine + resistance training will.

Because:
* creatine gives you the energy
* training gives your body the reason to adapt

Most women are:
* under-eating protein
* under-training strength
* under-dosing creatine
…and wondering why nothing is changing.

We fix the fundamentals. We adhere to the program. We stay consistent and patient.

THEN we layer in tools like this.

THE SIMPLE START PLAN:
1. Speak with your healthcare provider.
2. Buy Creapure creatine monohydrate
3. Take 3–5g daily
4. Strength train 2–4x/week
5. Stay consistent

WHAT TO EXPECT:
Week 1–2: subtle energy changes
Week 3–4: better workouts
Week 4+: strength + body changes

This isn’t a quick fix.

It’s a tool that helps your body actually ADAPT.

And that’s where real results come from.

If you want help putting this into a real plan for YOUR body…

Comment “START” and I’ll help you build it!

02/24/2026

Obedience isn’t always bold or dramatic. Sometimes it’s just showing up day after day, even when you don’t feel like it.

02/24/2026

You don’t need more willpower.
You need better support.

Let’s clear this up

Creatine isn’t:
❌ a “gym bro supplement”
❌ just for muscle
❌ the reason you’d gain weight

Creatine IS:
✔️ an energy system upgrade
✔️ a performance enhancer
✔️ a training amplifier

Here’s what actually happens:

When your body has more creatine available…
- You don’t fatigue as fast
- You get more out of your workouts
- You create a stronger training stimulus

And THAT is what leads to:
more strength
more muscle
better results

Not the supplement itself…
👉 the way it lets you TRAIN

And when you combine that with resistance training?
That’s where everything changes.