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!😍💜

I vowed to rest today and just do yin yoga. Angela popped into my brain at 6:20 pm Hawaii time ... couldn't help myself and decided on one set of 15 squat jumps. Quads burning at rep 12 and just turned on the nitro for the last 3 reps. Thank you @Angela Arthur !!!😘💪🏽

Hey everyone!!! I'm sorry I haven't been around too much the last couple of days- I am on a mad hunt for employment, and also working on getting my coaching/training biz back up. Tomorrow and Saturday may be slow over here also as I have meetings etc.. but i will still check in a few times! I realllllly love coming on here and seeing your posts, so much.💜 As for todays workout - I did SIT and had some pretty cute workout partners - one of them on my head for half of it🤣 5 rounds, each lasted about 22-26 seconds, 3 mins rest in between. Now I am about to make a high protein pizza crust/pizza which i'm pretty sure i'll post here tomorrow...😁 Have a wonderful evening everyone and let me know below what you were up to today!💜

So, yesterday in my post about Monday's upcoming S.I.T. challenge, I mentioned that the formula for you to find your target heart rate to get to for the 30 second sprints is 220 − age × 0.85... This is the classic, old-school been used forever in gyms, and what I learned in personal training school years back.... Well, today i learned theres a new and updated version!!!! But first..... Why it’s still ok to use this formula above: 💪🏽Easy to remember 💪🏽Conservative enough for most people 💪🏽Still useful for general guidance BUT!!!! Today I learned why its actually not "ideal" for women over 35!!🤯 💪🏽It often overestimates max HR in women 💪🏽It doesn’t account well for hormonal shifts (perimeno/menopause) 💪🏽Can push some women a little too hard SOOOOOOOO.... 🧠Here is the More Accurate (Women 35 + Friendly) Formula 206 − age x 0.88 Apparently this one tends to: 💪🏽Better match how women’s hearts respond to effort 💪🏽Feel more realistic during SIT 💪🏽Reduce unnecessary stress load 🔍 Quick Comparison Example (I am age 48) 220 − 48 = 172 x 0.85 = 146 bpm 206 − 48 =158 x 0.88 = 139 bpm The Difference is only 7 bpm, not huge — but will be meaningful over time. So either formula you choose is ok - but I know which one i'm choosing!! ✨ Important Reminder before we start next week!!!!!! S.I.T. is meant to be short and intentional, not exhausting. Always: ✅Make sure you are cleared by a doctor before you do something that will push your heart like this will! ✅Take full recovery between rounds (aka let your heart rate completely come down between sprints) ✅Stop if you feel dizzy, lightheaded, or unwell ✅Modify impact as needed ✅Rest extra on high-stress or low-sleep days This challenge is about working with your body, not pushing through it 💜 Stay tuned for more each day leading up for rules, prep etc!! SO very excited to see you there!

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!*