Good Tuesday morning everyone!!💜. I hope you're all doing SO good!! I have been offline here for a few days - I have some pretty exciting things potentially happening in life right now...more to come on that once I know more in the next 48 hours, but one i can share is a 21 day "spring into summer" healthy habit challenge I will be starting in 2 weeks!! If you’re doing “all the things” but your body still feels off… you are not crazy!! As we step into this perimenopause phase of life and enter into menopause - our hormones shift, our metabolism changes, and stress definitely plays a role on how we feel- and even how our bodies change physically. …And sometimes what we need isn’t another diet. We need a habit reset! That’s exactly why I’ve created the 21 Day Spring into summer Reset! They say it takes 21 days to make or break a habit- so For 21 days we will focus on the habits that actually support our bodies. Things like: ✅Hydration ✅Strength training 3 X per week ✅High protein meals ( like this pizza crust above that’s almost 60 grams per slice 🤩) ✅Hormone supportive foods ✅Alcohol reset ✅Daily movement ✅Sleep hacks Nothing extreme… Just powerful habits done consistently. Inside this challenge you’ll get : 💪🏽full body workouts ( weights, bands or body weight.. whatever you have!) 🥩protein meal ideas (veg too!) 🤩habit tracker 🥗grocery guide 👯‍♂️accountability And yes… we’re taking before and after photos (optional to share) and one participant will win a great prize at the end!! So, if you want to join me and other wonderful ladies to start feeling stronger, leaner, healthier, energized and more confident to get ready for summer - this is for you!! Comment RESET and I’ll send you allll the deets in your inbox! Can’t wait to see you there! Have a beautiful rest of your day!😍💜

Here’s an idea for a balanced breakfast that will keep you full, energized, and strong 💪🏽 When it comes to feeling good in perimenopause (or honestly at any age)…I’ve learned that balanced meals matter wayyy more than just calories. This breakfast has protein, healthy fats, carbs, fiber, and electrolytes…everything your body needs to start the day feeling good!😍 Here’s what’s on my plate: 🥑 Sourdough + avocado - super healthy fats + carbs for steady energy and hormone support. 🍳 Two eggs- with 6 grams of protein each - quality protein that supports muscle, metabolism, and staying full longer…..but 12 grams isn’t enough for one meal soooo…… 🥣 Cottage cheese + creatine - for that extra protein for muscle support, brain health and strength! 1/2 cup of cottage cheese is 18 grams.. I added about 3/4 cups to make my total protein for this meal about 33 grams! 🧂 Himalayan sea salt for a little electrolyte boost!(especially helpful if you train or sweat) 🌶 Chili flakes - because this girl likes it spicy. 🫐 Blueberries & raspberries - fibre and antioxidants to support gut health and blood sugar balance. Balanced meals like this help keep energy stable, support hormones, and keep you feeling satisfied!! Real food. Real strength!! And yes… I eat to be strong enough to body slam someone if necessary. 😆💪🏽 Tell me…👇🏽 What’s your go-to high-protein breakfast? Save this for your next high-protein breakfast idea.

🤔 Did you know that taking even a ten minute walk after each meal has SO many health benefits? I mean not just in general - but also in perimenopause! Walking lowers our cortisol (which can be wayyyyyy up in perimenopause ), helps our muscles use glucose efficiently and helps us not have those crashes we get after we eat! Let me know in the comments below if you aim do a walk after you eat your meals!💜

Hi ladies, and happy Sunday! I wanted to make a little post about something i'm learning more about with my menopause certification - and also a topic @Alyssa Furukawa mentioned is a great thing we don't talk enough about! ....Our pelvic floor. The pelvic floor isn’t just about kegels, and it’s definitely not just a “post baby” thing. Your pelvic floor is a group of muscles that supports: ✅ your bladder and bowel ✅ your core and posture ✅ your hips and low back ✅ sexual function ✅ stability during lifting, walking, and just daily life During perimenopause and menopause, declining estrogen can affect muscle tone, connective tissue, and coordination ...which is why symptoms like leaking, heaviness, low back pain, or core weakness can show up even if you have never had kids. Here’s the part many women don’t hear enough...A healthy pelvic floor needs strength AND relaxation. That means: ✅ learning how to breathe properly ✅ coordinating the pelvic floor with your core ✅ not over-clenching all day ✅ using functional strength and mobility work 🌸 Some simple things you can start doing today to support your pelvic floor that don’t need fancy equipment for or hours of work, are: ✨ Breathe before you brace...Slow exhales help the pelvic floor relax and coordinate with your core. ✨ Stop clenching all day...Many of us hold tension without realizing it. Periodically check in and fully relax. ✨ Exhale on effort...When lifting, standing up, or carrying groceries , gently exhale instead of holding your breath. ✨ Walk daily...Walking supports pelvic floor coordination, circulation, and your nervous system regulation. ✨ Train your glutes and hips...Strong hips help take pressure off the pelvic floor and improve overall stability. ✨ Prioritize mobility...Gentle hip and spine mobility keeps the pelvic floor working with your body, not against it. Consistency beats intensity here. A few mindful minutes a day can make a real difference💜 Pelvic floor health = confidence, comfort, and longevity! 💜

When I hit perimenopause, I had no idea that belly fat could be a symptom for me! I still lifted heavy, I still ate clean….. I couldn’t help but think I MUST be doing something wrong, even though I was doing every thing I’ve always done to be fit!! The truth is, your body shifts in ways that feel unfamiliar and sometimes unfair. But that doesn’t mean you don’t have power here. You do, and it starts with small changes that support where you are now, not where you were at 25 or even 35. These are the things that have helped me and that also have proven studies and data to back them up! My wish is for us all to feel like ourselves again, to feel happy and confident in our body that may have changed a bit in this chapter. These tips, along with as always, staying hydrated and especially now- prioritizing sleep - are great starting points to feel like you again!💜 Happy Tuesday everyone. You are BEAUTIFUL 🫶🏽