𝗠𝗼𝘀𝘁 𝗽𝗲𝗼𝗽𝗹𝗲 𝘂𝘀𝗲 𝗮 𝗚𝗟𝗣-𝟭 𝘁𝗼 𝗹𝗼𝘀𝗲 𝘄𝗲𝗶𝗴𝗵𝘁. I want to see if I can prove benefits separate from weight loss. I'm not trying to lose weight. And I'm taking a microdose of tirzepatide anyway. 𝗪𝗵𝘆? 🍷 Nightly wine cravings 😴 Sleep quality + cognition 🦴 Back pain flare-ups Over the next 8-12 weeks, I'll share what happens: The good. The bad. The curious/weird. 𝗠𝘆 𝗽𝗹𝗮𝗻 • Tirzepatide 1.25 mg (also known as "Zepbound" or "Mounjaro"); half the lowest starting dose • Every 10 days (instead of weekly) 𝗕𝗮𝘀𝗲𝗹𝗶𝗻𝗲: • Weight: 112.5 lbs • Hips: 35.5" • Chin-ups: 8 • Photos: ✔️ 𝗧𝗿𝗮𝗶𝗻𝗶𝗻𝗴: 20 minutes. 4 days per week 𝗗𝗮𝘆 𝟭 → Lunge + Chest Press 𝗗𝗮𝘆 𝟯 → Glute Bridge + Row 𝗗𝗮𝘆 𝟱 → Squat + Overhead Press 𝗗𝗮𝘆 𝟲/𝟳 → RDL + Pull-Ups 𝗪𝗵𝗮𝘁 𝗜'𝗹𝗹 𝗯𝗲 𝘁𝗿𝗮𝗰𝗸𝗶𝗻𝗴 • Calories : I've been using AI to track/log daily baseline calories for the past 5 days • Cravings • Sleep • Energy • Recovery • Strength • Body measurements • Unexpected side effects 𝗤𝘂𝗶𝗰𝗸 𝗽𝗼𝗹𝗹 👇 If you could elevate ONE thing this year, what would it be? 😴 Sleep 🍷 Cravings ⚡ Energy 💪 Body composition 🦴 Pain Or something else? Drop yours below and ask me anything about the med. Don't forget I have experience as a healthcare provider too! Share this with a friend who would benefit and invite them into our community!

Welcome @Liane Higa : SLP (speech language pathologist), adjunct professor, mother, dreamer, and start-up venturer. Always brainstorming, researching, listening, creating, and improving. 👋 Introduce yourself below! Tell us: • Where you’re from • What's your favorite type of exercise? • Favorite wellness practice you’re loving lately? (Can be as simple as breath or 5 second thinking frameworks) I'm really looking forward to the creation of your reward chart log!! I know there are a bunch of women here with creative, ADHD tendency brains who struggle with consistency. We can definitely benefit from visual charts to bridge the gap between wanting to do something and actually doing it- over and over!

I DO THE LEARNING FOR YOU! 👏 Each post covers (IDEAS AND YOUR INPUT IS REQUESTED😊): 1- Current hot topic in health, fitness, wellness (and whether it's actually worth your time): GLP-1s are powerful tools for fat loss & weight independent benefits when utilized responsibly in addition to healthy lifestyles! I will be sharing how I eat and train on a microdose of tirzepetide in order to continue to build muscle-our metabolic savior. The week prior to restarting, I'm using chatgpt to log my meals! A calorie baseline and target is crucial. ──────────────────────────── 2- FAQ on eating and/or training specifically for building muscle and losing fat: Everyone needs the basics: rotate convenience- high quality, lean proteins to hit targets and feed muscle tissue: •2% cottage cheese •whey protein powder supplement •ground turkey; frozen pre-made turkey burgers •chicken breast/tenderloins (including minimally processed frozen versions you pop into the air fryer!) •canned chicken or tuna (canning is safe gang especially in 2026) •quality, nitrate free slices of deli style turkey, ham, roast beef (in moderation, watch the sodium) •90% lean beef •precut individually wrapped frozen salmon filet (found at Costco) •plant proteins: beans, legumes, tofu, edamame (soybeans), rice+pea protein power supplements ──────────────────────────── 3- What I'm currently doing or loving to stay strong and lean and joyful: YOGA! The connective tissue benefits, mental strengthening + calming benefits, sharing positive energy with others in class make me feel extra good ... I'm hooked! What are you loving this week? What do you need help with this week/weekend? Drop it below, don't over think it😉 ──────────────────────────── AND ...The Happy Gut Course is now available to purchase in the classroom (and it's really good)! 7 short video lessons on how to feel 5 lbs lighter, less gas/bloat, more regularity, less cravings, less pain, more energy in as soon as 5 to 14 days using food, movement and simple structured calm. Gut friendly easy recipes and workouts included!

I DO THE LEARNING FOR YOU! 👏. This is a 50 second read. Each post covers 3 things to help you get strong + lean (IDEAS AND YOUR INPUT IS REQUESTED😊): 1-🔥 𝗖𝘂𝗿𝗿𝗲𝗻𝘁 𝗵𝗼𝘁 𝘁𝗼𝗽𝗶𝗰 𝗶𝗻 𝗵𝗲𝗮𝗹𝘁𝗵, 𝗳𝗶𝘁𝗻𝗲𝘀𝘀 & 𝘄𝗲𝗹𝗹𝗻𝗲𝘀𝘀 (𝗮𝗻𝗱 𝘄𝗵𝗲𝘁𝗵𝗲𝗿 𝗶𝘁'𝘀 𝘄𝗼𝗿𝘁𝗵 𝘆𝗼𝘂𝗿 𝘁𝗶𝗺𝗲): Cortisol isn't bad. It's supposed to go up in order to wake us up; turn us "on" in times of stress (even good stress like exercise or performance). Many of us never fully come back down. Thanks to busy-ness, demanding schedules, traffic, mean people, doom-scrolling, etc ... CORTISOL stays stuck in "go mode" & our bodies pay the price over time. Today: Spend 2 minutes doing something that makes your body feel safe, calm, and unhurried. ──────────────────────────── 2-💪 𝗙𝗔𝗤: 𝗘𝗮𝘁𝗶𝗻𝗴 & 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗳𝗼𝗿 𝗯𝘂𝗶𝗹𝗱𝗶𝗻𝗴 𝗺𝘂𝘀𝗰𝗹𝗲 𝗮𝗻𝗱 𝗹𝗼𝘀𝗶𝗻𝗴 𝗳𝗮𝘁 Type I muscle (slow-twitch) fibers help us with endurance and daily activities. Type II muscle (fast-twitch) fibers = strength, power, and muscle growth. We lose this as we age How to know you're training for type II: ➜ Lift heavy-ish reps in the 8 to 18 reps range, get close to "failure" ➜ Lift heavy and intense enough where at least a minute rest is required in between sets You can train with me, with the cues required to stimulate type II fibers here! (15 min free workout) ──────────────────────────── 𝟯- 𝗪𝗵𝗮𝘁 𝗜’𝗺 𝗰𝘂𝗿𝗿𝗲𝗻𝘁𝗹𝘆 𝗱𝗼𝗶𝗻g/𝗹𝗼𝘃𝗶𝗻𝗴 𝘁𝗼 𝘀𝘁𝗮𝘆 𝘀𝘁𝗿𝗼𝗻𝗴, 𝗹𝗲𝗮𝗻, 𝗮𝗻𝗱 𝗷𝗼𝘆𝗳𝘂𝗹: Receiving therapy + life/leadership coaching (Thank you Lana in Toronto). Long story short, they've helped me become more self-aware and rely less on my environment and others to determine how I feel. 𝗜 𝗱𝗼𝗻’𝘁 𝗸𝗻𝗼𝘄 𝗮𝗯𝗼𝘂𝘁 𝘆𝗼𝘂, 𝗯𝘂𝘁 𝗳𝗲𝗲𝗹𝗶𝗻𝗴𝘀 𝘂𝘀𝗲𝗱 𝘁𝗼 𝗺𝗮𝗸𝗲 𝗼𝗿 𝗯𝗿𝗲𝗮𝗸 𝗺𝘆 𝗱𝗮𝘆. If someone's mad at home, work and I'm caught in the crossfire, (or even if I unintentionally offended someone), I can remind myself that I'm not in danger (𝘉𝘺𝘦-𝘣𝘺𝘦 𝘤𝘰𝘳𝘵𝘪𝘴𝘰𝘭) and that I didn't do anything wrong. Often a valuable lesson is even learned ➜ Having more agency over myself feels really good.

Welcome to the Strong Women Team @Avarel Smith- Certified Dating & Relationship Coach; Empowering single women to master the art of dating with clarity, confidence and communication.💜 👋 Introduce yourself below! Tell us: • Where you’re from • What's your favorite type of exercise? • The #1 wellness practice you’re loving lately? I have a feeling you’ll have great insight on how authentic connection contributes to resilience and overall well-being.😉 Here’s a resource you may find helpful- if you watch in 2x speed (I talk slow), it will take 15 min. It talks about a sustainable way to get lean!💪🏽