Aging Well Coaching

01/08/2026

Just keep showing up my friends. You will see progress!

01/07/2026

Workout Wednesday!

I used to do cardio all the time. For years, that is all I did, same pace, long sessions, pushing through soreness, because I thought it would keep me fit and help relieve stress. And it did, until it didn't. In my early 40s, I started noticing that my body was not responding the same, I often had less energy, slower recovery, and long runs made me feel more stressed than supported. I needed to pivot.

I began prioritizing short intervals, along with strength training. Not because steady cardio was bad, but because I noticed that strength training and short, intense intervals gave me better energy, allowed for better recovery, and I started seeing way better results in a lot less time.

I wanted to share with you some of the scientific reasons why intervals can be especially helpful during perimenopause and menopause, from hormone support to insulin sensitivity and muscle preservation.

And just to be clear, if steady-state cardio is what you love, what clears your head, or what keeps you consistent, it absolutely has a place. Movement that feels good and sustainable is always a win. There’s no one “right” or "wrong" way to move.
There’s just the way that supports you right now, so keep up the amazing work, my friends!

Questions about what short, intense intervals look like? Send me a message.

01/05/2026

Menopause/Mindset Mondays!

My friend posted a story today about nervous system regulation and your body getting stuck in a fight, flight, freeze or fawn response. It really resonated with me and inspired this post.

Nervous system regulation and managing (not controlling because that's not possible) my thoughts is something I've worked on for years to support having a healthy stress response. My go-tos are morning sunlight (when possible), exercise and yoga to keep everything in check. But when my thoughts start spiraling, I visualize a stop sign and put the thoughts in my mental worry bin for later. I give myself time to unpack them after dinner and journal using my note pages on my phone if they still hold space in my mind. Often they don't and I've moved on without activating a fight, flight, freeze or fawn response. I can try to avoid or minimize exposure to triggers, but I can't control every aspect of my life. Things are going to happen, but you can work on how you respond and feel them in your body.

Do you have a tip on how you support your nervous system? I'd love to know what works for you.

12/31/2025

Happy New Year! Resolutions are great, but did you know that nearly 80% of New Year’s resolutions are abandoned by February. Not because people are lazy or lack willpower, but because resolutions are often built on pressure, restriction, and unrealistic expectations.

Instead of asking “What should I change?” I encourage you to consider the three Rs, Reasons, Routines and Rituals:

Reasons → Why does this matter to me right now? What are my reasons or motivations for wanting to change?

Routines → What can I realistically do most days and how do I make it part of my routine?

Rituals → How can I make this feel supportive, grounding, and enjoyable? A ritual that feels regulating, not rigid.

Real change doesn’t come from an all-or-nothing January reset. It can come from small, repeatable actions that fit your real life.

Here’s to a year of sustainable wellness everyone!

12/21/2025

Just a quick heartfelt thank you to all my beautiful followers, friends, family, and clients. Through Google searches, word of mouth, and referrals, I filled one of my last one-on-one coaching spots today with another amazing woman navigating her menopause journey with courage and confidence.

As we head into the holidays, I want to gently remind you that this season doesn’t need to be perfect to be meaningful. You don’t need to do everything, overhaul your habits, or “start fresh” in January. Listening to and tuning into your body is one of the best gifts you can give yourself as we head into 2026, along with laughing more and resting without guilt.

Wherever you are right now in your life, thriving, surviving, or somewhere in between, you are doing amazing. Thank you for trusting me, supporting my work, and allowing me to be part of your journey.

Wishing you a holiday filled with ease, connection, love, and laughter!

12/18/2025

Workout Wednesday!

I love a good sweat and feel amazing after working out....but, that workout, it's under 5% of my day.

What I do with the other 95% besides eat, sleep, work and raise children is known as NEAT, Non-Exercise Activity Thermogenesis. Think walking, tidying, yard work, standing instead of sitting, daily movement.

NEAT supports:
• Blood sugar regulation
• Metabolism & fat loss
• Hormone balance
• Mood & stress reduction

For me, I chase the sun with Winston to get my natural Vitamin D & early morning light to support a healthy circadian rhythm, lower cortisol and regulate my nervous system.

What does your NEAT look like?

12/16/2025

12/10/2025

Workout Wednesday!

New Year's is the #1 time of year when people decide to improve their health. If you’re setting intentions for 2026, here are five realistic ways to support yourself and make your goals easier to follow through on:

1️⃣ Start Small & Make It SMART
Big goals are exciting, but small, clear steps create success. Try shaping your intention into a SMART goal (Specific, Measurable, Achievable, Relevant, Time-bound). This gives you clarity and direction without pressure.
Example: “Move more” → “Walk for 10 minutes after dinner, 3x a week.”

2️⃣ Build Supportive Systems (and Do a Little Research)
Setting yourself up well makes everything smoother. Before jumping in, spend a bit of time learning what truly supports your goal — whether it’s understanding basic nutrition, exploring stress-management tools, or creating a simple routine that fits your life. Look at the systems you already have in place and how can they be improved without trying to completely overhaul them. Good information + supportive systems + small tweaks = less overwhelm.

3️⃣ Pair New Habits With Existing Ones
Habit stacking is gentle and effective. Link a new action to something you already do:
• Make coffee → fill your water bottle
• Brush your teeth → take supplements
• Fold laundry → 2 minutes of breathwork
This keeps things easy and natural.

4️⃣ Put It on the Calendar & Notice Your Wins
Consistency becomes much easier when it’s scheduled. Adding your walks, workouts, planning time, or meal prep to your calendar helps protect the space for yourself. And noticing your wins — even small ones — builds confidence and momentum.

5️⃣ Lean Into Support & Accountability
Change feels lighter with community. Share your goals with someone you trust, join a group, or work with a coach. A little accountability can go a long way, and being supported often feels just as important as the goal itself.

This year, consider focusing on progress over perfection and compassion over pressure. If you want help creating habits that feel realistic and supportive, I’m here for you.

12/09/2025

Menopause Monday!

As estrogen and progesterone shift in perimenopause and decline in menopause, your body becomes more sensitive to stress—physical, emotional, and physiological from things like food sensitivities/intolerances/allergies, exercise, undereating and many other lifestyle-related factors. That means cortisol (your stress hormone) can stay chronically high, leading to:

- Afternoon crashes
- Belly weight gain
- Brain fog + overwhelm
- Anxiety or that “buzzing” feeling
- Poor sleep or waking at 2–4am
- Feeling wired but tired

If you have a few of these, you might benefit from making some changes to support your adrenal function. Some gentle, supportive ways to help your nervous system downshift and your hormones finally work with you instead of against you include:

- Eating in a way that stabilizes blood sugar
- Building micro-rest into your day instead of pushing nonstop
- Reducing inflammation + supporting gut health
- Light, restorative movement to calm your nervous system
- Setting boundaries that protect your energy & sleep
- Sleep rituals that actually work with menopausal biology
- Learning how to regulate cortisol naturally (and simply)

If you’re feeling depleted, scattered, overwhelmed, or like your fuse is shorter than ever… your adrenals may be asking for some love.

I hope this post helps! Leave me a comment if you found it useful and you would like more info on one of the ways to support your adrenals!

12/05/2025

Food Fridays!

With the holiday season fast approaching, I thought this was a good opportunity to remind everyone about blood-sugar-balancing meals to keep those afternoon crashes away, support better sleep, reduce cravings, and help you enjoy the season without feeling sluggish. It doesn’t have to be complicated — just a few simple principles can carry you through. Small tweaks make a big difference — and you can still enjoy all your favourites while supporting your body.

12/03/2025

Workout Wednesday!

Here are some of my favourite ways to train smarter so my body feels supported, strong, and steady:

1. Prioritize strength training

Building muscle supports metabolism and loading my body keep my bones strong. I aim for 3-4 sessions a week with progressive overload (small increases over time!).

2. Keep cardio sessions short - HIIT that is short & intentional

A little goes a long way. 10–20 minutes max, 2x per week. It gives my nervous system space to recover.

3. Recovery is part of my program

I feel more tired or sore than I used to and that’s normal. I have 1-3 rest days, gentle mobility, or walking between tougher sessions depending on how I feel.

4. I sync my workouts with my cylce and stress levels

High stress + high intensity = hormonal chaos. On tough weeks, I swap intensity for strength, walking, Pilates, yoga, or low-impact conditioning.

5. Fuel properly (because it makes all the difference)

I prioritize protein (25–35g/meal), hydrate well, and don’t train fasted because it leaves me drained. Muscles and hormones need nourishment to adapt.

6. Lift Heavy

Heavier weights boost my confidence, bone density, and muscle. I love seeing how much I can lift. I start with a safe amount I've lifted before and build from there.

7. Listen to my body (not my old “shoulds”)

My energy levels changed during perimenopause. Adjusting my workout didn’t mean doing less — it meant doing what helped me thrive.