Rigueur Soma Performance

02/20/2026

Feeling like your brain’s on overdrive? 🚀 It might be time for a *dopamine detox*!

You’ve probably seen the term floating around social media, but let’s break it down: Dopamine is one of your brain’s “feel-good” chemicals, helping with motivation, focus, and reward. It’s not the bad guy (you need it to function!), but when your brain is constantly chasing stimulation—think notifications, caffeine, memes, or multitasking—it can leave you feeling restless, amped up, and struggling to slow down.

So, what’s a dopamine detox really about? It’s not about cutting out dopamine (you can’t do that!), but about taking a break from overstimulation to reset your brain’s reward system. The result? More focus, more calm, and more energy to tackle your day.

If you’re juggling work, family, and health goals—especially if you’re over 40—this can be a game-changer for your hormones and overall balance.

Here’s how to “detox” the healthy way:
📵 Start your mornings phone-free. Wait 30 minutes before diving into messages or social media.
✅ Single-task like a pro. Focus on one thing at a time instead of multitasking.
🌿 Take real breaks. Step outside, breathe, or go for a walk—without your phone.
🥗 Fuel your brain. Balanced meals with protein and healthy fats keep your dopamine levels steady.

And remember: the most important input you need might just be your *own inner voice*. Don’t let it get drowned out by the noise. 💭

Ready to reset? Let’s do this! 💪

02/19/2026

Healthy Gut - Happy Life

02/18/2026

🚨 4 Sneaky Hormone Saboteurs Hiding in Your Kitchen 🚨

Did you know some everyday items in your kitchen could be messing with your hormones? 😱 Even foods that *seem* healthy might be throwing your body out of balance. Here’s what to watch out for and how to make simple swaps:

✨ ** #1: Refined Seed Oils**
📍 Found in: dressings, sauces, packaged snacks
⚠️ Why it matters: High in omega-6 fatty acids, these oils can promote inflammation and hormonal imbalances.
✅ Better swap: Use extra-virgin olive oil or avocado oil instead.

✨ ** #2: Added Sugars**
📍 Found in: cereals, protein bars, sauces, coffee creamers
⚠️ Why it matters: Added sugars spike your blood sugar, keeping stress hormones high.
✅ Better swap: Opt for fruit-sweetened options or flavor with cinnamon or vanilla.

✨ ** #3: “Diet” Foods**
📍 Examples: low-fat yogurts, sugar-free snacks, flavored waters
⚠️ Why it matters: Artificial ingredients confuse your hunger and fullness signals.
✅ Better swap: Choose minimally processed foods made with real ingredients.

✨ ** #4: Plastics & Cookware**
📍 Found in: food containers, store receipts, nonstick pans
⚠️ Why it matters: BPA and PFAS can mimic estrogen and disrupt your hormonal balance over time.
✅ Better swap: Switch to glass containers, ceramic or cast iron cookware, and opt for emailed receipts.

💡 Pro tip: Start with just ONE small upgrade this week and see how your body responds!

🔥 Want a full checklist of hormone-supporting swaps? Stay tuned—my new e-book *“Healthy Hormone Checklist”* drops next week!

WellnessTips HormoneHealth

02/13/2026

💓 February is Heart-Health Month, and there’s no better time to check in on your most important muscle—your heart! Ready to see how your heart fitness measures up? Let’s do this! 💪

Try the *3-Minute Step Test*—a quick, science-backed way to measure your cardiovascular fitness and recovery. Here’s what you’ll need:
✔️ A sturdy 12-inch (30.5 cm) step (a stair or box works!)
✔️ A metronome app set to 96 beats per minute
✔️ A smartwatch or fitness tracker (or just count your pulse manually!)

**How to do it:**
1️⃣ Step to the beat (up-up, down-down) for 3 minutes.
2️⃣ Switch your lead leg halfway through.
3️⃣ When time’s up, sit down and measure your heart rate for one full minute.

Check your results with the chart below and see where you stand!

Want to boost your heart fitness? Start here:
❤️ Take brisk 20-minute walks after lunch or dinner most days.
❤️ Mix in cardio like hiking, swimming, or fitness classes.
❤️ Strength train 2–3 times a week—strong muscles = a strong heart!

Repeat this test monthly to track your progress. Small, consistent actions add up, and your heart will thank you for it! 🫶

Let’s make heart health a priority this month and beyond. Who’s stepping up with me? 🚶‍♀️🚶‍♂️

02/12/2026

02/06/2026

🚨 Cortisol: The Good, The Bad, and How to Take Control 🚨

Can you believe it’s February already? Let’s talk hormones—because if you’re in your 40s, 50s, or beyond, understanding them is a GAME-CHANGER for your energy, mood, and results. 💥

This month, we’re starting with a big one: *cortisol*. You’ve probably heard it called the “stress hormone,” but here’s the truth: cortisol isn’t the enemy. You NEED it to wake up, stay alert, and even burn fat more efficiently. The problem? When it’s out of balance.

Here’s what balanced cortisol looks like:
✅ You wake up feeling refreshed (no 3 cups of coffee needed!)
✅ You handle challenges without feeling overwhelmed
✅ You fall asleep easily

And when it’s off?
⚡ You’re wired but tired
🍫 You crave sugar, junk food, or caffeine all day
😩 You feel moody, anxious, or can’t shut your brain off

The good news? You CAN take control! Here are 3 simple ways to balance cortisol:
1️⃣ Eat at regular times (especially a protein-packed breakfast within an hour of waking!)
2️⃣ Get morning sunlight to reset your circadian rhythm
3️⃣ Take 5 minutes to relax—breathe, stretch, or just enjoy some quiet time

You can’t control every stressful situation, but you CAN control your actions and reactions. That’s where the magic happens. ✨

PLUS, I’m so excited to announce a new in-person service starting this weekend: Medical BioMagnetic Therapy! It’s a game-changer for balancing hormones, improving blood pH, easing joint pain, and so much more. Stay tuned for all the details!

Let’s make this month about taking back control of your energy and results. 💪

01/09/2026

✨ Better Than Resolutions: The Reverse Bucket List ✨

Forget the usual “New Year, New Me” resolutions. Let’s try something different this year—a *reverse bucket list*!

Instead of listing all the things you want to do or add to your life, write down the things you’re DONE with. Yep, the habits, commitments, and beliefs that no longer serve you.

Here’s what that might look like:
➡️ “I’m done skipping breakfast and wondering why my energy crashes.”
➡️ “I’m done saying yes to every volunteer request when I’m already overwhelmed.”
➡️ “I’m done waiting for the ‘perfect time’ to start something new.”

When you let go of what’s draining you, you create space for the things that truly matter. It’s like cleaning out a cluttered closet—once the junk is gone, you finally have room for what actually fits. 🙌

So here’s your challenge:
📝 Write down THREE things you’re DONE with this year:
✔️ One habit that doesn’t support your goals
✔️ One obligation that no longer aligns with your priorities
✔️ One belief that’s been holding you back

It might feel a little uncomfortable, but trust me—letting go is one of the BEST ways to move forward. 💪

I’ll go first: I’m letting go of wasting energy on things I can’t control.

Now it’s your turn! What’s ONE thing you’re ready to be DONE with? Drop it in the comments—I can’t wait to hear. 💬

Let’s make 2026 the year we clear the clutter and make room for what truly matters. ✨

01/08/2026

It's time to give yourself some LOVE