My body changed, my skin changed. My priorities changed I went through a divorce I started a new career I let go of versions of myself I thought I had to stay loyal to…. And now… I’m rebuilding again.💪🏽 There are moments I feel lost, unsure, and behind. But what I’ve started to think is this… You don’t go through this season of life to break~ You go through it to become more honest. Stronger boundaries. Clearer values. More compassion for your body. And more courage to start over, even when it’s uncomfortable. If you’re in perimenopause and everything in your life feels like it’s shifting , you’re not failing! Think of it as you’re evolving!! 💕 And most of all, you aren’t alone!!💜💜 Love you ladies and have a beautiful Thursday🫶🏽

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.

Good morning and happy Weekend!!💜 Recently I've started adding "farmer's carries" sprinkled into my days after hearing about all of the benefits for woman in perimenopause and menopause. Last night I did 1 minute and 6 seconds with 70 pounds!! And I had the cutest little coach along side cheering me on! The benefits of Farmer Carries are insane.. check out what they will do for you!!!⬇️ 💪🏽 1) Full-body strength - without complicated moves! They train: 😍 grip + forearms 😍 shoulders + upper back 😍 core + abs 😍 glutes + legs 😍 overall stamina 🔥 2) Core and “tight waist” support! Farmer carries teach your core to brace and stabilize , which helps with: 😍 posture 😍 back support 😍 that “held in” feeling through the midsection 🦴 3) Bone density support (huge for menopause!) Carrying heavy weight is a powerful bone-loading stimulus, which helps support stronger bones as estrogen drops! ✅ 4) Better posture + less neck/shoulder tension They strengthen the muscles that keep you upright: 😍 lats 😍 traps 😍 deep core 😍 glutes .....also great for “tech neck” and rounded shoulders! 🧠 5) Nervous system + confidence boost Carrying heavy makes you feel like a badass 😁🔥....It builds mental toughness without needing intense cardio! 🚶🏻‍♀️6) Real-life functional strength....It directly improves everyday life stuff like: 😍 carrying groceries 😍 lifting laundry baskets 😍 moving luggage 😍 picking up kids/grandkids/pets ❤️‍🔥 7) Improves conditioning without pounding your joints..... It raises your heart rate like cardio, but it’s low impact and knee friendly when done right! ✅ How to do them ⬇️ 💪🏽 Stand tall (don’t lean back) 💪🏽 Ribs down, core tight 💪🏽 Shoulders back and down 💪🏽 Walk slow and controlled 💪🏽 Start with 20–45 seconds Farmer carry total weight should equal 50–100% of your bodyweight (combined in both hands) Example: 150 lb person - total carry 75–150 lbs combined (so 37–75 lbs per hand) ...this is a longer-term “strong goal.” ✅ How heavy SHOULD you carry for results? You want the weights heavy enough that: