Girl, you’re not wrong. You’re just the first: First to say the embarrassing thing out loud. First to receive help, first to give help. First to break generational cycles even if it feels lonely First to lean into discomfort in order to grow and thrive. Almost 30 years ago my boyfriend told my parents I had an eating disorder. The shame of that stuck with me for decades and it still makes me wince. At the time I felt completely out of control with food. The belief that kept me stuck the longest was this: If I gained muscle, I would look bulky and unfeminine. So instead of building strength, I spent years trying to count calories and shrink my body. Letting go of that belief felt like finally dropping the ball and chain I’d been dragging around for years. Restriction and shame kept me stuck. Muscle gave me freedom!! If you’ve ever struggled with food, body image, or feeling embarrassed about your body… you’re not wrong. A lot of our body image beliefs came from unrealistic images we were sold growing up. The moment we own “the thing,” embarrassment loses its power over us. And learning to build muscle instead of shrinking my body was one of the most freeing things I ever did. Curious — how many of you were told growing up that lifting weights would make you bulky/manly?

Good question @Elizabeth Wong because it’s a common one so thank you for the reminder. Doing a vertical pull like a lat pulldown or a pull-up can seem tricky without equiptment like cables, bands or racks … try this as an alternative. And let me know how your shoulders and your core feels afterwards!https://youtu.be/S0iVI-35ZOI?feature=shared

2026 is the year I’m getting more honest — with myself and with you guys. I turned 47 in December, and the last couple of years have been a "gift". (At first I thought it was a self-imposed misery… LOL. Ain’t gonna lie.) Having a teenager. Changing careers — scary, anxiety, all the emotions + coping. Starting therapy. Confronting skeletons. Unlearning subconscious beliefs that weren’t serving me, my family, or my ability to serve my clients. Because of the ongoing work, I feel better. I’m learning to show up more authentically. Goals feel crystal clear and less superficial. (And yes — I still care how my body looks... and how you feel about your body too! Ain’t gonna lie.) The tendency to wanna control things — things I didn’t even realize I was carrying — have slowly shifted toward more awareness, then acceptance, and instead of avoiding people and situations, I can learn to manage them better. Even if it sounds cliché, I firmly stand by my theme: “If you’re heavy on the inside, it’s hard to get strong and lean on the outside.” After 25+ years of trying to shove a square peg through a round hole — and self-imposed suffering — I’ve come to a truce with myself. I am now my own ally so I can be your powerful ally. I’m still here to support your science-based muscle-building goals. I kick-ass at that and I got your back. I help you: • Build muscle with efficient form, rep ranges, and safety cues • Dial in calories and protein to lose fat based on evidence • Find convenience hacks that make healthy living fun not disciplined But I’ll also start sharing some of the internal work that has helped me feel more joy and clarity — and helped me take my foot off the gas and the brake at the same time. You’re welcome to come along for the ride. Lean in. Share if something resonates. And if something feels weird, you can always step away and come back later. Just a little preview of what’s ahead—body image, alcohol, habits, internal stuff, etc etc that affects how we show up in our lives.

“Never miss twice.” This doesn’t mean punish yourself. And it definitely doesn’t mean doubling today’s work because you missed yesterday. It means adjust. Lower the bar for meal planning. Shorten the lift. Do something. We will miss. That’s normal. RESILIENCE is the SPEED OF RECOVERY. How quickly can you get back to what you're building? Where could you recover faster? – Drop the self-criticism? – Cut the session to 10 minutes? – Stop over-committing in the first place? – Find an accountability partner? – Proactive strategic breaks? Falling off isn’t the problem. Staying off is.

Think of it like a high protein, high fiber savory breakfast porridge. 💪 Ingredients: 🥣 ~1/4 cup rolled oats ~1/2 cup water ~3/4 cup spinach 🥬 1 or 2 eggs 🥚 2 tsp "Everything But the Bagel Seasoning" 2 TBLS shaved or shredded parmesan 🧀 ~1/4 cup cottage cheese Instructions: Use a large bowl to allow room for overflow. 🥣 Microwave oats and water for about 2 minutes, until boiling. Remove from the microwave and stir the oatmeal well, then stir in the raw egg. 🥚 Return to the microwave for about 30 seconds. Remove and stir again. Stir in the following, in order: Spinach 🥬 Everything but the bagel seasoning Mix well. 🥄 Finally, stir in the parmesan and cottage cheese. 🧀 Calories ~250 (~315 if using 2 eggs) Protein ~ 20g (26g if using 2 eggs) Fiber ~ 4g Would you try this? Be honest! What's your favorite go-to savory breakfast?