https://youtu.be/x8TAAzTQHmE?si=oStPS4-Px7lh6uRO

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!

Do you take Ashwagandha ? I started taking it last year as soon as I wake - and I won't ever go back! 😍 Hanky Jose agrees and wishes he could take it too!! Every morning he hops on up atop and sticks his head in and screams for literally 5 - 25 minutes!😂 But seriously....the benefits for women especially in perimenopause / menopause are 🙌🏽 ....it acts as an adaptogen, helping manage stress and anxiety by lowering your cortisol, supporting hormonal balance and even thyroid function!! It improves your mood, boosts energy, can enhance your libido, helps with sleep, and boosts immunity.... basically it contributes to overall well-being!! Below is a list of all of the ways it benefits - especially us women: 💜 Stress and Anxiety: Reduces cortisol levels, calming the nervous system and improves mood. 💜Hormonal Balance: Supports hormonal equilibrium, eases PMS symptoms and balances fluctuations during perimenopause, while also supporting thyroid function. 💜Menopause Support: Helps control common symptoms like mood swings, irritability, sleep issues, and hot flashes! 💜Sleep: It helps with insomnia and promotes a better and more restful night of sleep. 💜Brain health: May reduce "brain fog," improving focus, attention, and mental clarity, especially in perimenopausal women. 💜Energy and libido: Can increase your energy levels and support a healthy libido. 💜 Immune system: Boosts immune response and provides antioxidants...fighting oxidative stress. 💜Cortisol Regulation: It lessens our "fight-or-flight" response by lowering the stress hormone cortisol. 💜Hormone help: Contains compounds that can mimic estrogen activity, which are so beneficial during our hormonal shifts Comment below if you've tried this wonderful plant that comes from either India, the middle east or Africa!!

Don’t touch your toothbrush until you do this!💜 This is so important and near to my heart with my Nanny ( still alive - but heartbreakingly unable to have memories or do anything on her own) and Grandad ( now passed away but also was the same way-both having Dementia/ Alzheimers) As we age, our brain naturally starts to see changes like slight shrinking, slower nerve signals, reduced blood flow, changes in chemicals- and in us woman going through perimenopause and menopause - a decline in estrogen ( and testosterone) leading to subtle shifts in memory, processing speed, and attention! (forgetting names, needing more time to learn, etc) These 2 tips are SO freaking simple, and you can start doing them right now to help prevent Alzheimer’s and dementia! I always incorporate balancing on one leg into things i do throughout my day and workouts, but I started doing both of these last night. Comment below if you’re going to start too!😍

Just a little random question as i look back at my memories on Facebook today....Do you have any distractions that keep you from getting your workouts done without stopping a million times? Kids calling your name every few minutes? Pets crawling all over you? Husbands or loved ones needing your help cuz you are the one who does it all? This was Stanley during my workout on this day 2 years ago. 😂....when i'm down on the floor - always trying to be close to me and always wanting to play unless i told him to stop.... Then theres Hanky Jose Riiiico Don Julio, my Parrotlet who used to love to sit on my head even as i was doing jump tuck burpees, or attack my feet/hands if I was down on the floor like this.😂. Luckily times have changed a little over the years and now they both just sit in their little spots... Stanley loves to crawl into his kennel behind me so he can still be close by, and Hanky loves to have a walnut and perch on the door handle, watching over like the big boss of the household that he is. These are little problems that i wouldn't change for the world...even though sometimes in the moment they can feel 😅😩....I'm curious if any of you have these problems sometimes too? I hope you're all having a beautiful "almost the weekend"!!🥰