Too many women overthink the perfect diet or workout plan and end up doing nothing. Fat loss happens through consistent, imperfect effort. And overthinking it will likely have you never getting started.

You don’t have to have everything dialed in before you start. Just focus on one thing, like adding protein to your meals or strength training twice a week.

The “perfect” time will never come, and small, messy steps still move you forward.

Go take messy action today, whether it’s hitting a workout, making a protein-packed meal, or just moving your body more. Just like my gym wall, you can always adjust later!

"Start where you are. Use what you have. Do what you can.” – Arthur Ashe

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I recently traveled to the Dominican Republic on a 4 day get-away. I used the gym at the resort & observed women working out with weights. There were 3 mistakes that jumped out at me:

1. Lifting Too Light

2. Doing Cardio Between Lifting Sets

3. Combining Multiple Movements w/ Same Weight

Doing these things will NOT maximize your results. Take a listen to why. 

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I am traveling home today from the Dominican Republic. On this episode I'm sharing some of my travel day tips & tricks. Take a listen!

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As January wraps up and we step into February, we are taking some time to pause, reflect, and refocus. Whether you crushed your January goals, hit a few bumps in the road, or feel like the month flew by in a blur, this is your chance to reset and move forward with purpose. 

In today's episode, we dive into some quick, actionable tips to keep your momentum going and ensure you’re feeling strong, motivated, and ready to tackle the next 28 days with confidence. Let’s make February a month of progress and possibility.

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If you want to get the most out of your fitness efforts paying attention to Rate of Perceived Exertion (RPE), Progressive Overload & Reps in Reserve are essential!

Take a listen as I explain how hitting the sweet spot with each can give you the definition & tone you are looking for. 

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I have committed to walking outdoors every day in the month of January. This goal has pushed me out of my comfort zone (literally!); 

I have faced challenges such as cold weather, wind, darkness, illness, busy schedules and travel & yet I have stayed committed to my goal. 

If I can do this every day in January, you, too , can take a step towards your goals. Start small, but start TODAY!

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Mobility exercises are movements that help your body move more freely and easily. They focus on improving your joints’ range of motion and how well your muscles work together during movement. Unlike stretching, which focuses mainly on lengthening a muscle, mobility exercises also work on strength and control in those movements. These exercises make daily activities, workouts, and even walking feel smoother and less stiff, while reducing the risk of injury.

•Examples: Think of things like rotating your shoulders, bending and twisting your spine, or shifting your hips to loosen them up.”

Mobility exercises are important for women over age 40. They have many benefits including: 

Improved Joint Health
Enhanced Strength Training Performance
Injury Prevention
Faster Recover
Improved Functional Fitness

"Shift the focus from what your body looks like to what it can do."

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I often get asked for specific exercises to help women spot reduce fat from their problem areas. I wish I had a magic wand to help them do this! The truth is- there is no magic wand! You can't spot reduce. Fat loss in these areas requires systemic fat loss which requires a calorie reduction. Fat loss is aided by lifting weights consistently & consuming adequate protein.

"The reason it's taking so long is because you are in a rush. Big things don't happen on small timelines."

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Set the tone for an amazing week ahead by committing to small, intentional actions that bring you closer to your goals.

What will YOU commit to this week?

Take a moment to reflect on your goals, whether they’re fitness, nutrition, mindset, or personal development, and think about what you can do in the next 7 days to move the needle forward.

Here’s how to make your intentions count:

Make Them SMART 

✔️ Specific: Clearly define what you’re going to do. (e.g., “I will drink 8 glasses of water daily” instead of “I’ll drink more water.”)

✔️ Measurable: How will you track your progress? (e.g., Write down your daily steps or meals in a journal.)

✔️ Attainable & Action-Based: Focus on actions you can realistically take. (e.g., “I’ll do 3 strength workouts this week” instead of “I’ll lose 5 pounds.”)

✔️ Realistic: Be honest about what fits into your lifestyle. (e.g., A 10-minute workout is better than none at all.)

✔️ Time-Bound: Set a deadline—this week! (e.g., “I’ll complete my workouts by Saturday.”)

"Focus on the BEHAVIORS, the RESULTS will come."

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The weekend is here! And often that makes it more difficult for us to stay on track with our healthy habits. Don't let the weekend win. Stay focused & keep working towards your goals.

1. Plan ahead for meals & social events
2. Move your body
3. Don't treat the weekend as a free for all
4. Hydrate & sleep well
5. Set non food related rewards

"The difference between who you are & who you want to be is what you decide to do each day." 

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