Hi Fabulous Friends! Just in time for the hectic holidays, when workouts and muscle-building goals are the first to get sacrificed. (Thanks, consumer culture! And yes, I'm guilty too. 😂) We start the Minimal Dose Muscle Method TOMORROW! What if you used the next 30 days to learn how to get in a high quality strength session in 10 minutes, even when life isn’t cooperating? So when January rolls around, and life gets a little calmer (lol yeah right), progress feels easier and goes faster. And...
17 days ago • 2 min read
Hi Reader!I want to give you the cliff notes of what took me over 20 years to learn through trial and error. But first, a perspective for every busy woman joining the challenge—or anyone waiting for life to calm down before starting: What if starting when life is messy gives you an advantage when things finally settle down? If you already joined the challenge or still trying to decide, Watch the underleveraged secret here (3 min video) Now a quick story about me ...at the ripe old age of 14,...
20 days ago • 2 min read
Hi Reader! Why does getting healthier feel more complicated than ever?I’ve got two things for you today that might change how you think about that. TL;DR (Too Long; Didn’t Read 😆): the quick version for my busy ladies: Stop relying on motivation +discipline. Build a system that works when life gets messy. I’m sharing the framework we use inside our Strong Women community—the one helping women reach their goals and say, “I know how to keep doing this for life.” We made it into HMSA’s Island...
about 1 month ago • 2 min read
Hello Fabulous Friends! If you keep feeling like you're failing at protein, 𝘆𝗼𝘂’𝗹𝗹 𝘄𝗮𝗻𝘁 𝘁𝗼 𝗿𝗲𝗮𝗱 𝘁𝗵𝗶𝘀. Protein is key ... crucial ... numero uno ... you get the point 😆😉 ... ...Especially as we get older and want to build or preserve muscle. But somewhere along the way, this supposedly evidence-based recommendation turned into 𝗮𝗻𝗼𝘁𝗵𝗲𝗿 𝗿𝗲𝗮𝘀𝗼𝗻 𝗳𝗼𝗿 𝘄𝗼𝗺𝗲𝗻 𝘁𝗼 𝗳𝗲𝗲𝗹 𝗹𝗶𝗸𝗲 𝘁𝗵𝗲𝘆’𝗿𝗲 𝗻𝗼𝘁 𝗱𝗼𝗶𝗻𝗴 𝗲𝗻𝗼𝘂𝗴𝗵. Maybe you’ve thought—or even said out loud (careful, our brain hears what we say to ourselves & out...
3 months ago • 1 min read
Hey Fabulous Friends! I'm gonna cut straight to the point. Stop Guessing. If you've been trying to change your body (make it stronger, shed a little fat, get your lab-work to improve ...) and nothing seems to be helping, consider this ... The problem is you still think you need more motivation, more discipline and more cardio. You're stuck because you're missing a stepwise decision making framework. Tracking is a skill and it's much easier than you think. AND ... it's temporary. How this...
4 months ago • 1 min read
Hi Fabulous Friends! This email's a tad longer (2 min read) because I'm squeezing in some high-ROI goodies before I step back from regular emails. Uber exciting things are happening for our Strong & Lean community in 2026! Here's the TL;DR ("too long didn't read") summary: New Strong & Lean strength classes starting in July; eating + training on a GLP-1; a 15-minute workout, and a super good Happy Gut Course! Women do better when they’re around other women working toward similar goals. That’s...
6 months ago • 2 min read
Hi Fabulous Reader! 2 underrated health upgrades women our age often miss: Short bursts of maximal effort (“sprint”) intervals Fiber from real food Why sprint intervals? Power is one of the first physical qualities we lose with age. Power helps us stay athletic, and better protected from falls and injury as we age. I’m not talking about hour-long HIIT classes. I mean ultra short 20 - 30 second bursts of max effort: bike sprints, rower sprints, battleropes, medball slams, etc. Click here for...
6 months ago • 1 min read
Hi Reader!A quick story about me. Let me know if you can relate. I grew up reading Seventeen, Bop, and Teen Vogue. Somewhere along the way, I became convinced of a narrative: that in order to feel attractive and accepted, my body needed to look a certain way. So in college, while teaching step aerobics, I’d literally calculate calories burned after every class. Because my brain genuinely believed I could "earn" food with exercise. Then I found weight lifting. In the late 90s and early 2000s,...
6 months ago • 2 min read
Hi Reader!The women who are actually happy with their health and physique, are doing what most aren’t: They’re dialed in to their psychology. The (often unconscious) beliefs driving their behavior. Most women who feel a gap between where they are and where they want to be, fall into two camps: ProcrastinationorBelieving they’re the exception I was both. Why? Because of how we’re beautifully created! We're not biologically wired to act today for a better—but uncertain—future. So we delay…...
6 months ago • 2 min read