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! 💜

Happy Sunday everyone. I hope you all had a beautiful day! What did everyone get up to? Did you rest and relax or make today a get things done day? @Koren Heron and I - along with our crazy pups and some others went for a beautiful hike in the torrential downpouring rain for 2.5 hours , and it was lovely! 😍 ( and really wet 🤣) Drop a pic, vid or comment below what you got up to , and I hope you all sleep well tonight!💜

🫡DID YOU KNOW?!! During perimenopause, our crazy hormone fluctuations change how our bodies responds to stress, including exercise stress.... Here’s what’s actually happening physiologically 👇🏽 🔬 Lower estrogen = higher stress response. As estrogen declines, your body becomes more sensitive to cortisol (a.k.a. - the stress hormone). Long intense workouts can actually SPIKE cortisol higher and keep it elevated longer. 🔬 Chronically high cortisol can backfire!! Too much intensity plus not enough recovery can lead to: 😴 increased fatigue 🤰🏻 stubborn belly fat ⬆️ inflammation 🛏️ poor sleep 🚶🏻‍♀️slower recovery 🔬 Muscle becomes more metabolically important with aging and hormone shifts. Preserving and building muscle matters more than burning calories. Strength training supports ✅ insulin sensitivity ✅ Helps stabilize blood sugar ✅ Supports metabolism and bone density Your body responds best when it feels safe, not constantly pushed!!! So, lower-volume strength work, plus walking, plus rest - helps regulate the nervous system and hormones. And the result?.....Many women feel better, and see better results with: 💪🏽fewer workouts 💪🏽more recovery 💪🏽more strength ( a.k.a. lifting heavier, less reps ) It's biology!💜 Train smarter. Support your hormones. Trust your body.

OK, so here’s my before and after… I technically started my diet and exercise on January 2 and on January 12 I started the ‘sit’ challenge in addition! Today will be my last sit workout as I’m heading to Mexico tomorrow and so my diet/exercise routine will be drastically changed, lol!! *I will note that weight loss was never really a part of my goal, I was definitely more into just toning and internal health!*

Good morning everyone! 💜 How is everyones Sunday going? Mine is good so far, especially considering I got GLUTENED yesterday at my old place of employment when I went in to reapply and meet the new GM🤣 Thank GOD for my best friend knowing alllllll about my celiac disease, because we split a burger and after the first bite we each took, she said "this is really good are you sure this is a gluten free bun?" I looked at it and said "it looks like one to me"... and as i was chewing realized... hmmmmm... why is this bun so doughy and soft and delicious?... ( GF buns at restaurants usually SUCK and are more like styrofoam😆) I put it down, flagged over the server, asked him... and he shocked he said "OMG....I TOTALLY FORGOT TO PUT YOUR ALLERGY IN!!" Instantly my brain went 'F!*%!$#$*K, I am going to be projectile vomiting in about an hour and feel like i'm going to actually die". But I didn't!!! 😃 All i got was a sore tummy, tummy "issues"🙌🏽 And still had to pay full price for the Gluteny Burger.. 😂🫡 ( @Tina Placido I'm sure this will make you scratch you head too🤣) Anyway, tomorrow is day one of week 3 in the 21 day S.I.T. challenge!! How is everyone feeling adding this into your workouts? Have you noticed any changes in your body or mind? Do you think you will continue to keep Sprint interval training incorporated into your weekly schedules instead of long bouts of cardio? Let me know below, and I hope you all have a wonderful Sunday!!💜