TL;DR for 2026 Strong + Lean Women: • Feb 13: 14-Day Hack Your Habits Challenge Atomic Habits meets real life. I did the reading and condensing for you! Small shifts → better clothes fit, less bloat, steady 3pm energy, real muscle definition. A reset you can rinse and repeat. • March 2: Muscle Building System (Premium membership tier) Learn how to actually stimulate muscle and train close to failure. More strength. More shape. More visible definition. A system you run for life. Now tell me…What’s the Valentine’s plan? Chocolate? Tantric yoga? Pole dancing? Drop it below. Laughter counts as recovery. 💪

Here’s how you’re going to light your legs up with just a weighted vest and your kitchen counter. Cheers! https://youtu.be/oepf5oJf1YE?si=1YCVLjuTjI9vgwKj

I’ve never been a great sleeper, even as a kid. Part personality, part wiring. About eight years ago, I weaned myself off prescription sleep medications. Then perimenopause, along with my enjoyment of wine, added another layer of complexity to my sleep quality. Recently, I was talking with @Zona Lord and @Michele Hunt (Michele- Nicola also takes Magnesium Threonate in her sleep stack) about sleep and HRT, which prompted me to revisit some educational content- an interview with Mary Claire Haver and brain and performance specialist Louise Nicola. I am noticing women in their 70s who are not only under-muscled but also experiencing signs of dementia. This is sad. I would like to believe this is mostly preventable. Using NotebookLM, I created an infographic summary for you all. I double checked the accuracy. AI error Note: “BONF,” it should be BDNF (brain-derived neurotrophic factor). I had to dig back into my pharmacy school biology brain for that one. Curious if any of this feels relevant to you right now. Let me know.

Muscle is built when it’s trained at the right intensity and volume, WITH recovery built in. Most programs miss at least one of those. Try this! Let me know your honest thoughts!

Thank you everyone for being here! I love making friendships with strong women all over the world--something that would be way harder without technology. In a world full of electronics and screens, my well-being also craves in person connection where we can hug and fill each other's cups. Something that is more important to me in midlife despite being so busy. Do you feel the same? I'm overflowing with gratitude that our community now has regular in person meet-ups and workshops. I have a dream that we can expand our meetings to locations all over the world!