Day 3 - Lower body done ✔️ Back to sprints again tomorrow morning 😁 What’s everyone’s workout today?!!!

Hey everyone!!😍 How is everyone’s day and workouts coming along today?!! Since a few of you have been posting your post workout vids and selfies, yummy food and plans, my heart has felt soooo happy!😍. I haven’t been getting notifications when you do post - except for when it’s in one of my own , so forgive me if I don’t see it or respond right away!! Let’s keep the momentum going - and start a thread each day to motivate each other!!! 💪🏽 I just got finished my workout today, I did lifting AND sprinting and I am feeling 🤪😍🤩💪🏽 after!! Here’s a pic of post workout yumminess- lactose free cottage cheese-- I used one cup - which is 28 grams of protein ,plus about 10 grams of vanilla protein powder. I also added 10 grams of creatine , blueberries and blackberries - for some freaking DELICIOUS muscle building, fat burning, antioxidant rich , creamy vanilla berry heaven in ma mouth!🙌🏽 I’ll be posting my workout today later on - stay tuned! I need to edit some clips to put a video together and then will post!! But until then, keep the momentum going and post your pics Or videos below!!👇🏽

Here is the FREE 21 day challenge I will be running starting Monday! Who is in??? 🔥 21-Day S.I.T. Challenge Short. Intentional. Transformational.😍 S.I.T. training, along with lifting heavy is one of THE best ways for us ladies to burn through that perimenopausal belly fat!! And the best part.... IT'S SO FAST!🙌🏽😁 Here's the deets: 💪🏽Frequency: 2–3 days per week 💪🏽Workout time: 15–20 minutes 💪🏽Equipment: You can use your own bodyweight like I will be doing, you can use light dumbbells, you can hop on a treadmill, elliptical, rowing machine - literally ANYTHING....You can also do it ANYWHERE! I do mine right on the spot ( video ideas to come!) Who it’s for: Women 35+, perimenopause, menopause ( and men are welcome too!) This challenge is about quality over quantity — training smarter....not longer.🙌🏽 🧠 WHAT IS S.I.T.? SIT = Sprint Interval Training is very short bursts of high effort followed by full recovery. You will do 20 to 30 seconds of ALL OUT EFFORT, followed by 2 to 4 minutes of COMPLETE rest. You will aim to do 5 to 8 20 to 30 second bursts ... so your entire workout with rests will literally be under 20 minutes!!😁 What you're going to do is take your calculator out and figure out what 85% of your MAX HEART RATE is... Below is an example of mine... You will take 220 and minus your age. (i'm 48) Then you will take that and times it by 0.85... then you'll get your target heart rate for the 20-30 seconds of pushing. Mine is 146 BPM. You should literally not be able to push any harder after 30 seconds. You should be gassed! Why it’s magic as we age: 💜Improves insulin sensitivity 💜Preserves lean muscle, unlike traditional long form cardio that cannibalizes muscle if you do not strength train 💜Supports metabolic health 💜Respects cortisol & recovery 💜Takes LESS time, gives MORE results💪🏽 You should take b4 pictures and measurements - as well as afters when done.. you do not need to share them, they are for you to see how well you did! (unless you want cuz you're proud of your results!!)

High protein cookie dough ice cream😍 This is my favorite after supper snack, especially on days that I don’t meet my protein target. It actually tastes like cookie dough…except with benefits😁 🍌 1 small frozen banana, taken out and left to thaw in the bowl for around 10 minutes 🥜 1 tbsp natural peanut butter 🥄 Half scoop of vanilla protein powder (or full scoop if small scooper) *Note.. sometimes I add more protein powder with a splash of organic soy milk for even more protein Mash it all up 🍫 Sprinkle in some natural dark chocolate chips Enjoy the heaven on your tongue. Ladies, it is so important you don’t forget.. increasing protein during perimenopause and menopause is crucial for maintaining muscle mass, boosting your metabolism, managing weight gain, stabilizing blood sugar, and supporting bone health… all things we need to upkeep as our hormone levels drop! Comment below if you will try this💜

Merry Christmas everybody💜 So grateful to have met you all and I hope your day is beautiful and filled with love💜