Your Wellness Journey

04/05/2026

https://www.instagram.com/reel/DWwiArIl8OF/?igsh=bjJrc3VpMDRwMnd5

03/28/2026

I had the privilege of speaking to a group of women at a luncheon this week. The topic- How to Age Powerfully. I want to share a few of the pieces that really stuck.

Muscle isn’t just about strength—it’s about staying independent in your own life.
We start losing muscle around 30… and it speeds up after 50.
But that doesn’t mean we have to accept it.
You can still build muscle in your 70s, 80s, and 90s.

Strength Training
We do need to give our muscles a reason to stay.
Strength train 2–3x/week. Nothing fancy — just something a little challenging.

Can you get off the floor without help? Can you stand on one foot for at least 10 seconds? Can you put your dishes away reaching up overhead without your neck kicking in?
That’s not random—these are longevity markers.

Protein
We can't talk muscle without talking about protein. You can’t build strength without the building blocks. Most of us are undereating protein. A 70-year-old woman looking to lose weight should consume 1.0–1.2 grams of protein per kilogram of body weight daily (or roughly 0.45–0.55 grams per pound) to maintain muscle mass while losing fat. For a 150-pound (68 kg) woman, this equals approximately 68–82 grams of protein per day.

Prevent Muscle Loss: Higher protein is crucial during weight loss to prevent losing muscle instead of fat.

Spread it Out: Distribute protein evenly throughout the day (e.g., 25–30g per meal) rather than consuming it all at once to maximize absorption.

We’re not trying to stop aging. We’re trying to stay in it—strong, capable, and fully living.

And here’s the thing—technique matters. Not just to prevent injury, but so your effort actually gets results. Done right, you get stronger, steadier, and more capable. Done wrong… well, your joints pay the price and results lag behind.

If you want guidance, I’d love to help you create a program that works for your body and your life—so every movement counts and keeps you independent for years to come.

03/25/2026

Beer & a Mile Kickoff — 7 Days! 🍺👟
Lace up your shoes — the starting line is almost here!
Don’t underestimate walking. Every step uses about 200 muscles. 💪
Walking pulls sugar out of your bloodstream, turns on fat burning, and lowers stress hormones.
A simple 1–15 minute walk after a meal can improve blood sugar and insulin resistance. (Dr. Josh Axe)
Don’t sit on your food — go use it! 😏

Other awesome walking perks:

Boosts your mood: even a short walk triggers endorphins and serotonin — hello happy vibes!
Protects your heart: regular walking can lower blood pressure, improve circulation, and strengthen your cardiovascular system. ❤️

“Walking is the closest thing we have to a miracle drug” — and your body will thank you at every step.

5 days… get ready to move, connect, and have some fun.

03/22/2026

I have never regretted a walk. Not once.

Starting April first, we’re moving together.

This group… the energy is contagious.
People sharing their walks, their dogs, the sunsets, the little moments with family and friends.
It’s not just movement — it’s connection. It’s a vibe.

If you’ve been thinking about starting… this is your sign.
Grab someone and join us.

A few simple tips if you’re beginning:
• Commit — even when you don’t feel like it
• Pay attention — you’ll notice more than you expect
• Share it (post here or keep a journal)
• Repeat — habits are built one walk at a time

Before you know it, something shifts.

I’m so grateful to be walking this path with you 🤍
Join us here ⬇️
Tag someone who needs this
T-shirts + merch link in comments

03/19/2026

WAIT… there’s more 👀✨

For my Pilates princesses 💅🖤
I didn’t forget about you…

We have MERCH just for you.

Cute. Comfy. Reformer-approved.

Because let’s be honest…
if you do Pilates, it’s basically your personality 😌

03/18/2026

https://www.sonneprintservices.com/shop/wellness-journey-clothing/5

🚨 IT’S LIVE 🚨

Beer & A Mile merch is officially HERE 🍻👕

30 miles. 30 days.
Earn your beer 🍺

👉 Orders are OPEN
👉 Limited run
👉 You’ll want this by April 1 👀

Drop a 🍻 if you’re in!!

03/12/2026

🍻 It’s almost that time again…

Beer & A Mile – Year 15 is coming!

Starting April 1, the challenge is simple:
Move 1 mile a day for 30 days.

Walk. Run. Bike. Row.

Coming soon.

Cheers !

03/07/2026

https://www.instagram.com/reel/DVmE_EyEgdy/?igsh=MWhycGxoZ2hlZXpxOQ==

02/28/2026

https://www.instagram.com/reel/DVUEUGADsJM/?igsh=bDJvanpzamx2ZXV4

02/21/2026

You are not selfish for distancing yourself from people who are draining you.

09/29/2025

09/18/2025

Time. It’s your most precious resource. So why not hoard it a little.