Living Intentionally

10/09/2025

🚨 Menopause: The Plot Twist No One Warned Us About 🚨

Ladies, let’s talk about that phase of life where your hormones decide to play hide-and-seek—and forget to come back. Yep, menopause.

Here’s the deal: hot flashes, mood swings, brain fog, weight gain, night sweats, irregular heartbeat, breast soreness, lower s*x drive, fatigue, acne, joint pain, muscle tension and aches, electric shock sensations, sleep disturbance, thinning hair, difficulty concentrating, voice changes and random crying, and there are more!

Good news.....you aren't "losing it", They’re your hormones throwing a farewell concert—with no encore. 🎤🔥

Knowing what’s going on in your body is key! When you understand why your body feels like it’s running both a sauna and a circus, you can actually do something about it.

💡 You can support your sleep, manage your stress, adjust your nutrition, move your body smarter—not harder—and stop blaming yourself for “not being like you used to be.”

Menopause isn’t a punishment; it’s a biological transition. And while it may come with mood swings that could qualify you for a soap opera role, it’s also a great time to reset, rebuild, and refocus on YOU.

So, if your body feels like it’s been hacked by a moody teenager—don’t panic. You’re not broken. You’re just… under new hormonal management. 😉

10/08/2025

10/06/2025

🌿 Reset Your Nervous System — Here’s Why It Matters & How to Do It 🌿

In today’s fast-paced world, your nervous system is constantly “on” — juggling work, family, social life, and endless notifications. Over time, this can leave you feeling anxious, exhausted, and burned out. That’s why regularly resetting your nervous system is essential for your health and well-being.

When your nervous system resets, it:
✨ Lowers stress hormones (like cortisol)
✨ Improves sleep and energy
✨ Boosts focus and emotional balance
✨ Helps your body heal and recover faster

Here are some of the most effective ways to reset:

🧘 Deep Breathing – Slow, intentional breaths activate your parasympathetic (rest & digest) response. Try inhaling for 4 counts, holding for 4, and exhaling for 6–8.

🌳 Time in Nature – Walking barefoot in the grass, sitting under trees, or simply being outdoors lowers blood pressure and calms the mind.

🛁 Cold or Warm Therapy – Alternating between a cold shower and a warm bath can regulate your vagus nerve and improve mood.

🧠 Meditation or Prayer – Quieting your thoughts reconnects your mind and body, reducing stress.

🎶 Soothing Music or Sound Therapy – Calming tones or nature sounds help shift your brain into a more relaxed state.

🏃‍♀️ Gentle Movement – Yoga, stretching, or slow walks release tension without overstimulating your nervous system.

🤝 Connection – Hugging, laughing, or simply talking with someone you trust lowers stress hormones and boosts feel-good chemicals.

😴 Quality Sleep – Your nervous system restores itself while you sleep, so prioritize rest.

Resetting your nervous system isn’t a luxury — it’s a necessity. Small daily habits add up, helping you feel calmer, healthier, and more resilient in the face of life’s challenges. 🌟

08/31/2025

This is a list of common stressors that can affect your body in many ways. Amongst those effects are the release of stress hormones as well as putting strain on your body causing injury & illness as well as how we perceive things as negative or even threatening.

08/30/2025

Please be mindful where your advice is coming from! If they profit off of the purchase of this product or drug do your research in making sure it is right for you!

08/20/2025

Knowing this can be a game changer in your training.

08/17/2025

HIGHLY RECOMMENDED for anyone needing a meditation, calming or study playlist.

https://open.spotify.com/playlist/3E1IZ5evMbiWRgfeF3wWl5?si=Y6Zaau8TQdCEMkQwWxciTw

Playlist · Connect · 64 items · 10.4K saves

08/10/2025

Squats help you get up from a chair.

Deadlifts help you lift heavy objects off the ground.

Cardio helps you run circles around your grandchildren.

Exercise is not for looking good naked.

It's for living independently and avoiding the nursing home.

08/01/2025

I’m here because I genuinely want to see people win, long term.

If you’re looking for overnight results, crash diets, or quick fixes, I’m not the coach for you. That’s not what I offer, and that’s not what lasts.

I’m not for everyone—and that’s okay.
But I am for the one who is ready to build a lifelong, healthy relationship with food and fitness.

The one who wants to learn, grow, and show up for themselves even when it’s hard.

The one who’s tired of starting over and is ready to do it right this time.

If that’s you, I’ve got your back.

Let’s build something real; let’s talk!