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

How do we get past plateaus in our training? If you’ve ever wondered how to keep progressing on the foundation you’ve built, or have questions about a specific program or how to tailor your training to your life stage (cycling years, perimenopause or post menopause), this episode is for you. I’m talking you through how your body responds and adapts to the stimulus you give it, and why you’ll need to change that stimulus as you get stronger – and as your hormone status changes over time. In this episode, I’m exploring…. How to build a strong foundation and meet yourself where you’re at Rampi ..read more

Looking for a quick and easy dinner? This healthy and delicious eggroll in a bowl with ground chicken or tempeh is a tasty meal that’s easy to put together! The protein-rich ground chicken (or tempeh) compliments the fresh flavors from the carrots, cabbage and ginger. With 30+ grams of protein per serving you can easily stay fueled and support your training goals. This dish can be served alone, with rice or pasta, or inside a wrap. You can customize it by adding in veggies of choice, red chili flakes to spice it up, or alternate toppings. One of the things I love about this dish are the vibra ..read more

Have you been faithfully working out, but feeling frustrated by how slow your results seem to be? Chances are, you’re doing plenty of exercise….but you may be overlooking some other key aspects of your training that are undermining your efforts! Let’s talk about 3 key surrounding actions that will help your workouts pay off with faster and better results, with custom guidance for your cycling years,  perimenopause and post menopause. In this episode, I’m exploring…. Why overtraining backfires Optimal training strategies for women in their cycling years Optimal training strategies for wo ..read more

Do you find it hard to stay on track with your fitness goals or find yourself feeling overwhelmed by everything on your to-do list? Join me today to talk about the 5 key reasons we get burned out, and how you can “all or something” your way forward! In this episode, I’m exploring…. If you’re stuck in a rut, here’s what to do! Identifying burnout and shifting things to serve you better What to do when results start to decrease in perimenopause and post menopause The way our brain seeks excitement How you can connect more deeply to the reasons behind your goals The choices we make today a ..read more