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Beginner Strength Training Plan for Women Over 35 (A Step-by-Step Guide That Actually Works) Hi friends! If you’ve been thinking about starting strength training but have no idea where to begin – this one’s for youuuuuu. Maybe you’ve been mostly a cardio girl (hi, same), or maybe you took a long break and want to get back to it without injuring yourself in week one. Either way, I’ve got you. As an Integrative Health Practitioner and Women’s Fitness Specialist, strength training is one of the things I recommend most consistently to the women I work with – especially once we hit our 30s and 40s. The research and the real-life results both back it up. This guide walks you through everything: why strength training matters so much after 35, what to expect, how to progress safely, and a full 4-week plan to get you started. Let’s goooo. If you want to cut to the chase and download the plan, here you go! Strength plan for women over 35 In ...

5.1 Friday Faves Hiiii! Happy Friday! How was the week? I hope you had a great one! Ours was a bit chaotic, but it was good. Lola is still 100% pure puppy mode and keeping me on my toes around here. Don’t leave any food unattended; she’ll swipe it and chomp it in two bites. (She also learned to drink from the sprinkler and did zoomies all over the couch) The Pilot is home from a week of travel (YAY) and we’re headed to see the BTS concert. Getting tickets was one of the most intense experiences of my life lol but I made it happen and the girls are pumped. I hope you have a lovely weekend ahead! It’s time for the weekly Friday Faves roundup! This is where I share some of my favorite finds from the week and around the web. I always love hearing about your faves, too, so please shout out something you’re loving in the comments section below. 5.1 Friday Faves Fashion, beauty, random: We took the crew to Vegas last weekend and it was amaaaazing. I’m considering it their first *real*...

Signs Your Cortisol Is Dysregulated (And What to Actually Do About It) This post contains affiliate links. Friendly reminder that I only share products I personally use and love, and think you would love, too. Hiiii! How’s the day treating you? I have a couple of meetings this morning and packing because we’re seeing BTS this weekend (the girls are pumped). For today, let’s talk about energy and cortisol. It’s a huge topic, something I talk about with clients a lot, and something that I struggled with for years. For a long time, I thought I was just tired because of… life. I had a full coaching schedule, was creating content, taking care of the girls, the Pilot was often traveling/deployed/working, trying to keep up with workouts, and doing all the things. Of course I was exhausted. Of course I was wired at night and dragging in the morning. That’s just life, right? I remember going to the doctor when Liv was little (not my current PCP, it was a doctor on base) and she was like, “...

When Coffee Becomes a Forbidden Pleasure Coffee Is More Than Just a Drink For many people, coffee is not just a drink. It is the moment the day begins. It is warmth, comfort, focus, and a small ritual that makes mornings feel more manageable. But what happens when coffee starts to feel like a bad idea? Maybe it causes jitters, heartburn, anxiety, poor sleep, or simply does not work for your body the way it once did. Maybe you are trying to cut back on caffeine, or your doctor has suggested it. That is usually the moment when coffee starts to feel less like a daily pleasure and more like a compromise. You Can Still Have Energy Without Coffee The good news is that giving up coffee does not mean giving up your morning energy, your cozy cup, or the pleasure of starting the day with something delicious. In fact, the world of coffee alternatives is more exciting than ever. From earthy and roasted drinks to herbal blends and gentle natural stimulants, there are now plenty of options tha...

IHP Certification Review: What I Learned, What It Costs, and Is It Worth It (2026) Last updated: 2026 | This post contains affiliate links. If you enroll through my link and use the code FITNESSISTA, you’ll get up to $250 off and I may earn a commission at no extra cost to you. Hiiii friends! I hope you had a wonderful weekend and that you’re enjoying the morning. Today I wanted to chat about one of my favorite topics: IHP . If you’ve been following along here for a while, you know that I’ve spent years building out my nutrition and fitness coaching practice and that I’m someone who genuinely loves learning. I’ve collected a lot of certifications over the years (Precision Nutrition, NASM Personal Trainer, Weight Loss Specialist, Women’s Fitness Specialist, Corrective Exercise Specialist, 200-hour yoga RYT, and more), and each one has added something meaningful to the way I work with clients. But there was always a gap. Working with nutrition clients online, I kept running into sit...

4.24 Friday Faves Hiiii! Happy Friday! What are you up to this weekend? We have a fun NCL event and then we’re headed off to Vegas for a night! The last time we took the girls, P was a baby and Liv was a preschooler, so they don’t really remember it. While it’s not exactly a *kid place,* there is a lot of fun stuff for kids to do. I’m excited to take them to Omega Mart, see a show, and introduce them to the glory of the Wynn buffet. I’d love to hear what you have going on! (a rat in the garden) It’s time for the weekly Friday Faves roundup! This is where I share some of my favorite finds from the week and around the web. I always love hearing about your faves, too, so please shout out something you’re loving in the comments section below. 4.24 Friday Faves Fashion, beauty, random: The latest Vivrelle delivery is heeere and she’s a beauty. I had to pick it up from a UPS point because I was on a call when they tried to deliver it, but it was worth the wait. If you’ve been wanting ...