Happy Monday everyone! Today is day 1 of week 2 in our challenge! 🤔How is everyone feeling after the weekend? Did you still get in your workouts, or was it resting time for you? 💪🏽My workout today will be full body lifting again, followed by some more sprinting tomorrow! Use this thread to post what you're getting up to today...your food, feels, goals, or your questions!! Have a beautiful Monday, all, and I hope you make amazing things happen this week!!!!💜

We’re almost there, ladies!! 🙌🏽 I am SO excited to kick off our 21-Day S.I.T. Challenge together on Monday!!! This is going to be about training smarter, supporting our bodies, and feeling strong — not burned out. As we head into Monday, here are a few important reminders to help you get the MOST out of this challenge 👇🏽 💪🏽Strength Training Matters Along with our S.I.T. days, I encourage you to include 2–3 days of lifting / resistance training per week This can be: 💪🏽Dumbbells 💪🏽Bands 💪🏽Bodyweight 💪🏽Gym workouts Strength training helps protect muscle, support metabolism, and keep us feeling powerful as we age. 🍳 Protein Is Your Best Friend Try to: 😋Build meals around protein 😋Include protein in snacks 😋Prep a few easy go-to options ahead of time Protein supports muscle, recovery, blood sugar, and energy — especially with this style of training. 😴 Sleep + Recovery = Results If you can: 💤Prioritize sleep 💤Go to bed a little earlier 💤Take rest days seriously Rest is part of the program, not a failure!! 💜 Most Important Reminder This challenge is NOT about perfection!! It IS about: ✅ showing up ✅listening to your body ✅doing what you can You’re already doing something amazing just by being here.I’m so proud of this group and can’t wait to start together!! There is 15 of us so far!!!!! Drop a 💜 if you’re ready — Monday is coming!😆😄

One habit I focus on every single day — especially during perimenopause and menopause - is making sure I include protein at meals AND snacks!! I know i've posted on the importance before, but here’s a little reminder why it matters so much to me, and just gunna be honest, it should to you as well!!!! 😍 💪🏽Supports muscle As we age, we naturally lose muscle more easily.(😩).... Protein helps preserve and rebuild it - which is key for strength, metabolism.....and confidence!! 💪🏽Balances blood sugar Protein helps prevent big energy crashes, cravings, and that “hangry” feeling that if you're anything like me.... you get HANGRY😅. This is HUGE for hormone balance. 💪🏽Keeps you fuller, longer Adding protein to snacks helps you feel satisfied instead of constantly grazing all day. 💪🏽 Supports recovery Especially with your S.I.T. training challenge coming up — protein helps your body recover, repair, and get stronger. 💡 Simple rule I follow: If I’m snacking, I ask myself: “Where’s the protein?”😁 Examples: Cup of bone broth I always try to buy natural crackers with protein like the ones i have here in the video today Plain yogurt + berries Cottage cheese with ANYTHING😍🙌🏽 Protein shake Eggs... BUT one egg is only 6 grams, so a trick i like to do is a scramble with 1-2 eggs PLUS a cup of egg whites... this makes it 38-40 grams right there!!! Add in some cheese and even more!! Cheese + fruit Turkey pepperoni/beef jerky Nuts + a protein source Nothing fancy. Just intentional 💜 👉🏽 Challenge for today: Add protein to at least one snack and notice how you feel. Drop a 💪🏽 if you’ll try — or share your favorite protein snack below!!

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!

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!!)