These are the three supplements I get asked about most, so I put everything you need to know into one simple guide. Inside The 3 C's Supplement Guide: ✔️ What each one actually does (and what it doesn't) ✔️ How much to take and when ✔️ Why creatine isn't just for young guys, and why it matters even more after 40 ✔️ How much caffeine is really in your coffee shop order 👀 ✔️ Why collagen is NOT a replacement for your protein shake ✔️ A simple sample day showing how to fit all three in ✔️ A quick card you can screenshot and save Supplements don't do the work for you. They help your hard work pay off. But only when you're using the right ones, the right way.

Here's the pattern I see all the time: skip breakfast (or just have coffee), grab something small for lunch, feel "good" about eating light all day... then walk in the door at night starving. That's when the snacking starts, the portions get bigger, and it's hard to stop. It's not a willpower problem. Restricting in the morning leads to overeating at night. Your body is simply trying to catch up. When my clients start eating a real breakfast, the evening cravings calm down, their energy improves, and the scale finally starts moving. Here's why it works: 1. It fuels your metabolism. After a night without food, breakfast wakes your body up and gives it energy for the day ahead, including your workouts. 2. 3. It keeps your blood sugar steady. A balanced breakfast with protein prevents the mid-morning crash and the cravings that follow. One study found that a high-protein breakfast even reduced evening snacking! 4. 5. It protects your muscle. Starting the day with protein helps you build and keep lean muscle, especially when you're working hard in class. 6. Fun fact: In a study of people who lost 30+ pounds and kept it off for over a year, 78% ate breakfast every single day! Your challenge this week: eat a breakfast with protein within an hour or two of waking up, and notice how you feel at night. I've attached 5 healthy, clean and delicious breakfast ideas to make it easy. Pick one or two to try this week! Hope to see you in class tonight at 7pm!

Real talk: if you're lifting weights but not eating after your workout, you're leaving results on the table. As a nutrition coach, this is one of the most common things I see with women over 40. We train hard, then grab a coffee and wait until lunch. Or we skip eating before an early workout, feel shaky, and wonder why our strength isn't improving. Here's the simple rule I teach my clients: 👉 Fuel before. Some easy carbs and a little protein, like a banana and Greek yogurt. 👉 Rebuild after. 25–40g of protein plus carbs within an hour or two. That's it. No fancy supplements required. Your muscles don't grow during the workout. They grow when you recover and feed them. I put everything into a free Workout Fuel Guide: what to eat before and after, timing for morning, lunch and evening workouts, and snack ideas with protein grams.

The holidays are right around the corner, and this is when consistency matters most. It's so easy to say, "I'll start after Halloween... after Thanksgiving... after New Year's." But those small decisions add up. Let's be the group that stays consistent instead of starting over. Join me for our live strength classes this week! Whether you make one class or several, every workout counts. Show up, move your body, build muscle, and let's head into the holiday season feeling stronger—not behind. 📅 This Week's Schedule Monday | 6 PM – Full Body Tuesday | 9 AM & 7 PM – Upper Body Wednesday | 7 PM – Lower Body Thursday | 9 AM – Lower Body Friday | 9 AM – Full Body Saturday | 9 AM – Bodyweight Burn (No Equipment Needed!) Remember... you don't have to be perfect. You just have to keep showing up. I'll see you on Zoom! Here is the link- https://us06web.zoom.us/s/89008318294#success Password is 123456

Hello! Here are the details for tonights masterclass.... Heather Watkins is inviting you to a scheduled Zoom meeting. Topic: Cortisol and Perimenopause Time: Sep 22, 2026 06:30 PM Eastern Time (US and Canada) Join Zoom Meeting https://us06web.zoom.us/j/82804556259 Join and take notes https://us06web.zoom.us/j/82804556259?mynotes=on Meeting chat link https://us06web.zoom.us/launch/jc/82804556259 Meeting ID: 828 0455 6259 Passcode: 910244 --- One tap mobile +13126266799,,82804556259#,,,,*910244# US (Chicago) +16469313860,,82804556259#,,,,*910244# US --- Join by SIP • [email protected] Join instructions https://us06web.zoom.us/meetings/82804556259/invitations?signature=Us6HKJbd6R2IIySSUDO60C9PqmUN0-bOZvCEkPtz-oQ