Get ready to build strength in your entire body with a series of targeted, low-impact moves guaranteed to bring the intensity! This type of low impact workout is ideal when… …you are in the lower energy phase (luteal phase) of your menstrual cycle, …you want to reduce the impact on your joints, …you want to take a slower pace to dial in your form, …or you’re just looking for a low-impact workout because it matches your energy that day! There won’t be any jumping in this workout but you’ll have plenty of opportunities to boost the intensity with weighted objects and challenging full body movem ..read more

In our postmenopausal years (after our period has stopped), we have achieved an important milestone as women! Let’s explore the way the inner landscape of our hormones has changed so we’re better equipped to navigate these new waters. I’m sharing my Postmenopause Training Trifecta with you so after you finish this episode, you’ll be armed with the specific training and nutrition strategies you need to feel like yourself and build strength, power and vitality to enjoy life to the fullest! In this episode I’m exploring… What changes with our hormones in the postmenopausal years and how they imp ..read more

In perimenopause, the 5-10 year period before our cycle stops entirely (menopause) it might feel like all the things that used to work for you don’t work anymore, and your body just isn’t responding like it used to. This is largely due to the fluctuation of our estrogen and progesterone, their overall decline, and the levels of these complementary hormones no longer being on an even back and forth schedule each month. This gradual change has a huge impact on our ability to recover, regulate our body temperature, sleep, lose body fat, build muscle and so much more – so today I’m exploring the ..read more

This full body self care and mobility class will help you work on the range of motion in many key joints in your body, while also improving your flexibility. Better joint health means better muscle health and better movement – which means better workout results! I know it’s easy to put off classes like this in favor of the ones we think are going to “give us the results” (the resistance training, the HIIT training, etc), but it’s the things we do around those workouts that makes them the most effective. Not to mention, we’re habitually in postures throughout the day that can overuse key muscl ..read more

While you’re in the phase of life where you’re having regular periods, you may feel intuitively that you just don’t have as much drive during the days leading up to your period. And you may notice that certain times of the month you are able to absolutely crush your workouts. Following the rhythm of your cycle when it comes to your training and nutrition is a great way to feel your absolute best – and see the best results – and today I’ll explain exactly how! In this episode I’m exploring… The phases of your cycle, and what your hormones are doing in each phase How you can optimize your train ..read more

Think about how you are sitting or standing right now – and the posture you are in. Is this a posture you are frequently in? What muscles are activating in this posture? Over time the muscles that work more than others can exert pulling forces across our joints, causing imbalances we’re not aware of – and that show up when we’re training as well if we’re not aware of them. Learn more about caring for your muscles and joints in today’s episode, and how common movements create patterns so you can bring your awareness to your own daily postures and stay safe and strong while you’re training. In ..read more

Boost your protein intake even while enjoying a tasty treat! These delicious Chocolate Protein Donuts really hit the spot when you’re looking for a chocolate fix, but want to minimize the impact of excess sugar on your system – and they also work as cupcakes if you don’t happen to have a donut pan! Protein helps stabilize your blood sugar, makes you feel more full and satisfied, and has the added benefit of supporting muscle tissue. Increasing your protein intake is important as we age because we absorb less amino acids from the foods we eat. Those aminos are crucial for our immune health, br ..read more

Today I have a fun strength building workout with Coach Neesha from Team Betty Rocker, that targets your entire body with focused, low-impact (and highly effective) moves! Coach Neesha is a NASM Certified Personal Trainer and a Team Betty Rocker Coach. Wondering if you can still get a good workout that gets your heart rate up without fast-paced cardio moves and jumping? The answer is YES! This type of workout is excellent for dialing in your form, as the slower pace gives you time to pay more attention to each movement and how your body responds so you can ramp up the intensity at your own pa ..read more

What impact is stress actually having on our muscle tissue and our ability to lose body fat? Can a workout be too stressful, or does it actually act as stress relief? And how do our stress hormones interact with hormones like estrogen and insulin? Today I’m diving into the body’s stress response for women in different life stages, key data points to let you know if your stress levels are elevated too much, and 12 ways that you can build more stress resilience into your daily life to help you mitigate the damaging impact too much stress can have on your body. Because let’s face it – we’re alwa ..read more

Today I have a 20-minute total body workout that will help you build strength and endurance using some weights! In today’s workout we’re using a popular workout format called “pyramid training” that we just completed a challenge with in Rock Your Life (my online home workout studio and women’s fitness community) and people were loving it! Speaking of Rock Your Life, the challenges I offer there are formatted with custom options and sequences for you whether you’re in your cycling years, in perimenopause or post menopause – so you can follow the perfect plan for YOU! Now grab some weighte ..read more