We landed on a rhythm that’s been working really well — and it might help you think differently about your own goals. Mom keeps her favorites: walking, single-arm farmer carries, and time on the cable row machine. Things she enjoys. Things she’ll actually keep doing. Then we train the harder, more challenging movements together — and we keep that part under 15 minutes. 1. Single-leg pogo hops → double-leg pogo hops 2. Bodyweight walking lunges 3. Diagonal band pull-aparts I didn't video her doing the movements but I did video our end-of-session "reward": Mom on the vibration plate and me doing the leg press machine!🥰 Do you have a favorite reward movement/lift?

Define your identity. Write it down. Say it outloud. Then start making daily decisions as if you already are that person. Our brain is always scanning for proof. When you say, “I am ______,” it looks for evidence to support it. And over time we start behaving in ways that make it true. Small choices. Repeated. Share your thoughts below!

I offended someone this week. As a recovering people pleaser, this would normally send me into a spiral. My brain’s survival mode would take over—ruminating, trying to fix things immediately, or place blame. In 2025, I had the privilege of learning how to regulate my nervous system—not just for my own health, but to meaningfully support my clients’ wellness journeys as well. While nervous system regulation includes rest, hydration, and sleep, its deeper work is teaching the brain and body to exit survival mode and enter thrive mode. Feeling misunderstood isn’t dangerous—it’s just uncomfortable Social friction perceived as "danger" directly affects cortisol and it's ability to return back to baseline resulting in disrupted: - Sleep - Digestion - Blood sugar - Recovery - Fat loss and muscle gain The shift that matters: Survival mode: “Make this feeling go away so I can feel safe.” Thrive mode: “I can feel this and still be safe.” Switch away from survival mode: “I caused discomfort” → “I am bad or unsafe” Re-establish thriving mode: “Someone experienced discomfort. That does not define my character or intent.” Pause before fixing. Stay with the body sensations. Slow the breath. Drop the shoulders. Treat this as nervous-system training, not therapy. Notice where this shows up for you this week.

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!

I typically encourage high return on investment moves -compound movements-those that work multiple muscle and joints at once like: squats, lunges, presses, rows, etc.🏋️‍♂️ But what do you do if just don't have the energy and friction to start feels high? This is not a rhetorical question-drop you answer below!👇 Next time, try this: Pick an isolation move like a dumbbell bicep curl or a tricep overhead extension. This gives the bare minimum signal to your body and brain that you still need and use your muscles. Unlike high demand moves like squats/lunges/presses, these moves are lower in neuromuscular demand. Lower the demand, lower the stimulus, get a small pump in and congratulate yourself for proactively protecting those elbow joints! 💪🏽 Any questions? Would love to hear if this makes sense!