39 Minute Workout

02/20/2026

Menopause making you tired??? What if I told you it’s more important than ever to workout harder NOT just rest more

There are a few major challenges to being strong and lean during/after menopause …but exhaustion is top of that list!

The issue is, resting more is usually not the answer. Getting in shape is! And I mean consciously making time to use your muscles and get your heart rate up.

Exhaustion makes you feel like you need to do less. And I absolutely think you should work on quality of sleep. But if all you do is work, sleep and do your usual busy-work at home…you’ll still feel exhausted.

Adding strength training just 2-3 X/week and some form of cardio at least will do wonders rebuilding your energy, adding back muscle you’ve lost and improving your sleep.

With kettlebells, you get strength, cardio and core all together….so it really allows you to compress your workouts and get the most bang for your buck.

I have so many women that have reclaimed their energy and confidence by simply investing in weekly workouts. Come try a FREE workout with us! Click the link in my bio or follow the link to our website

02/12/2026

Are you a busy mom who’s sick of feeling out of shape? Fall in love with the PROCESS not the end goal. Here’s why…

02/11/2026

Have a goal? I fully support you making it happen. But I’ll bet it’s not the cure-all you think it is.

Most people think of they’ll join the gym and finally lose the weight they’ll be happy and it will be a success.

Over half my members have been with us over 3 years. Many have lost weight. Many haven’t. That’s rarely the thing that makes them successful.

It’s being truly strong. Looking, feeling and moving better than most at their age. Having the energy and confidence to live their best lives.

And you reach those goals when you find a program that promises to:

• get you strong
• build exceptional conditioning
• make you move with better confidence and balance

All of those come by following a smart strength and conditioning program.

So if you really want to change your life…find your gym, your people, and make the habit part of your life like work and grocery shopping,

If you like this message, keep following me for more! I give uplifting support to women looking to change their health and fitness.

02/08/2026

02/06/2026

You can do hard things!

Find your people, your place and the trainers that’ll get you there.

Take your fitness, energy, confidence and sexy arms to the next level @ 39 minute workout in Ellicott City

02/03/2026

The gym can be intimidating. It can feel like a chore. Or it can be one of your favorite places to be!

What gets our clients here is the promise of looking and feeling better.

What keeps them here are the friends they make. That, and we make really effective strength & fitness really fun.

02/02/2026

I actually can’t take credit for this one. Apparently my sister-in-law said something like this to my wife years ago, and she was saying how true it is.

You wake your kids up and make sure they eat a good meal before school. Pack them a lunch with more than they need. Make sure they’re fed after practice.

Then you have a small breakfast without enough protein, head off to work and maybe eat a small lunch (or skip it) because you’re too busy.

You do 3 times more work in a day than your kids, get less sleep and much less activity. Then wonder why you don’t feel great.

Meanwhile, because your stress is high and you sometimes under-eat, your body makes up by having serious cravings!

And if you never get your heart rate up and work your muscles, your body isn’t even good at processing that food into energy….so it’s left to store as extra bodyfat.

Then you blame your age or hormones, and of course that’s part of the picture, but it’s definitely not all.

So how do we fix it??

1- Start working out- prioritize full-body strength and conditioning. At 39 minute workout, all we ask is 117 MINUTES per week

2- start fueling yourself, and focus on getting at least 100 grams of protein per day (break it into 3-4 meals and plan)

3- build friendship and connection at the gym so you feel accountable and can be consistent, even though the ups and downs of work and family life

This isn’t “easy”. I don’t want to sugar coat it. Investing in yourself will take some work. But it’ll pay off with more energy, confidence and health for years to come!

So let’s go. Where are you willing to start?

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02/01/2026

You know what I’m about to say, right? The answer is simple…get strong!

What you think you need over 40 (because you’d weight is up and you can’t change your body like you used to) is more cardio.

What you actually need is to stop spending all your time on cardio, and start committing at least 20 minutes, 3x/week to building strength.

I mean pick up real weights and press, pull, squat and hinge. The 4 major movements.

This is why I program serious strength work into every 39 minute workout.

If you took a class with us, you’d notice that we hit it all- strength-cardio- core

But then you look around at the other ladies in there who’ve been coming for months or years, and something else sticks out.

“THESE WOMEN ARE FREAKING STRONG”

That didn’t happen by accident, and it didn’t happen because we’re loaded with naturally gifted athletes. It’s because that’s the culture we’ve built, and our clients become badasses.

I would recommend you do the same. But it means sacrificing some of your cardio time into real strength.

Are you ready?

If you’ve already made this switch (with us or on your own) I’d love to hear about it. When did you start making strength a key focus and what has it done for you?

01/29/2026

Kettlebells are the best way to get strong and feel badass—> here’s why!

I’ve done almost every type of strength work you can imagine. Nothing is as efficient, full-body and fun as kettlebells.

Period.

You can get stronger doing barbell work. You don’t need to.

You can look great using bodybuilding principles. It tends to be pretty boring.

But NOTHING seems to make women stronger, tone up the whole body AND provide cardio and core work like kettlebells.

This is why I chose kettlebells as the ultimate tool when I started 39 minute workout.

They go great in group fitness, but they make you a lot stronger (see in the mirror results that are hard over 40) then most of the group fitness classes you’ll find elsewhere.

Since they move fast, you can hit the entire body efficiently with a handful of well designed sets.

So while I think there are a lot of ways to get in shape…kettlebells are the perfect tool over 40.

If you’re within 20 minutes of our studio and you haven’t come for a free class, you should give it a try! Click the link in my bio or website and we’ll set you up!

Come see what our community and workout is all about

01/29/2026

Being strong is a superpower. Here’s to all the women who lift weights and get to show off their muscles

01/27/2026

Come on a 39 minute workout journey with me…

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01/21/2026

Meg came into class today very proud of her shirt.

She should be. Several years ago, a triple stroke almost took her life. What it did was wake up a sleeping beast.

Today she is down 135 lbs, she’s a fitness j***y (in the best way possible), and you really wouldn’t have a clue what’s she’s been through unless you knew her.

It’s been inspiring to watch how boldly she attacked her goals year after year. So this is a huge congrats from everyone at 39 minute workout.