If the goal is preserving and building muscle, breakfast is one of your best daily decisions. Here’s why: After ~10–12 hours without food, your body is primed to absorb nutrients—especially the amino acids from protein.This is a high-efficiency window. When you hit it, you get more return for the same effort. A lot of women overlook it. What I commonly hear:“I’m not hungry, plus there’s not enough time.”They figure the calorie reduction from a skipped meal will be beneficial. But for women,...
7 days ago • 1 min read
Hi Fabulous Friends!! The same mindset we try to teach the kids about becoming mentally strong athletes is the exact same mindset required to get healthier, stronger, and leaner as adults. Yet it’s almost completely overlooked. That’s why so many well-intentioned people are getting sicker instead of stronger—not because they’re lazy or undisciplined, but because they’re missing the framework. In sports, mistakes aren’t failures—they’re crucial data. They reveal the constraint. After Kobe...
10 days ago • 1 min read
Hi Fabulous Friends!! In blackjack, if you’re holding eleven and the dealer shows a six, you double down—no debating, just a no-brainer move with fantastic odds. That’s how I think about Type II muscle fibers!💪🏼 Training them is one of the simplest, HIGHEST RETURN decisions we can make for our body—especially as life gets busier. Type I muscle fibers keep us dancing, jogging, swimming, biking, etc💃🏻Type II muscle fibers keep us protected. They help us carry luggage and climb stairs.They...
14 days ago • 1 min read
Doing "more" isn’t the solution—it’s the problem. Read on if you want to stop the shotgun approach to health and start using a laser. Yes, we need more muscle but most women don’t need more discipline.We need the cognitive overload to stop—and simple systems that run automatically. When food rules and workouts change every few weeks/months, weight is lost and regained, muscle erodes, and confidence disappears. This is for women whose bandwidths are maxed out—who want the bare minimum that...
17 days ago • 1 min read
Why Minimal Effective Dose Works Faster Than “Doing More” One belief to unlearn in 2026: more is better. More isn’t better.More is just more.And often, it moves you farther from your goal aka “Law of Diminishing Returns” We already know this from medicine. If I take Advil for a surfboard bruise, the dose matters.Too little? I take on side effects with no relief.Too much? The pain doesn’t resolve faster—I just add a stomach bleed to the problem. The dose can heal or the dose can harm.The magic...
21 days ago • 1 min read
Hi Fabulous friends! Steal this 5 lever system our community is using to feel 5 pounds lighter by 2026. Are you using any of these less obvious levers? ULTRA-PROCESSED FOODS (UPF) ↓ If it has more than 5 ingredients, a long shelf life, or ingredients you can’t pronounce, it’s out. This helps cells exit inflammatory states → less joint irritation, less belly bloat, less gas. Common removals: protein bars, packaged chips, leftover Halloween candy, store-bought baked goods. Homemade treats in...
about 1 month ago • 1 min read
Happy December Fabulous Friends! Not proud to admit this but if it helps one person, here we go … Every holiday season, I used to pop Prilosec (acid reflux med) like clockwork.Between the food, the drinks, and the late nights, reflux was basically my December norm. I felt maybe 5% guilty, but mostly I accepted it as normal. And while I still enjoy more alcohol than I should this time of year, I haven’t taken Prilosec during the holidays in 2 years. It took me several years to figure out what...
about 1 month ago • 1 min read
Misconceptions to fix so you stop thinking about health, bloat and body image all day and start having more joy: Most women think: “I just need recipes and a meal plan.” Yes—recipes help. But they only fulfill part of the journey. We’ve ALL lost fat before. But we couldn’t keep it off because the program didn’t teach us convenience or consistency. If something isn’t convenient, we burn out.If we can’t stay consistent, we move backward.Not a “willpower” issue—more of a systems issue. Without a...
about 2 months ago • 1 min read
Hi Fabulous Friends! Before I wish you a Happy Thanksgiving filled with memories and the best pumpkin pie you have ever had, I want to share what is happening inside our Aloha Alyssa Fit community. Consider this your pre holiday cheat code to building muscle in midlife! This week we are getting laser focused on building muscle better and faster. It took me years and a whole lot of investment in coaches to learn what I am about to say in three simple points. If you want more strength, better...
about 2 months ago • 2 min read