Sasha's Cutting Board

02/15/2026

Get it, Dr. Gina! 💪🏼

Day 15 of 90 💗

It’s a common myth that lifting weights is just for building “bulk.” For women, strength training is actually an insurance policy for your future self. 💪🏼

One of the most critical, science-backed reasons it’s non-negotiable?
👉 Preventing osteoporosis through mechanical loading.

When you lift something challenging, your muscles pull on your bones. That stress signals bone-building cells (osteoblasts) to lay down new mineral — literally making your skeleton stronger.

Here’s why that matters:

✨ Peak Bone Mass
Women naturally begin losing bone density in their 30s, and the process accelerates during menopause as estrogen declines.

✨ Your Structural Shield
Resistance training has been shown to increase bone mineral density in the hips and spine — the areas most likely to fracture later in life.

✨ Use It or Lose It
Bones adapt to the loads placed on them. If you don’t load them, they weaken. If you challenge them, they strengthen.

And it’s not just about bones…

Strength training also improves metabolic health:

✔️ Higher resting metabolism (burn more energy even at rest)
✔️ Better insulin sensitivity (muscles act like a glucose sponge)
✔️ Reduced risk of type 2 diabetes
✔️ Improved longevity and independence with age

This is why I lift.
Not for aesthetics — for longevity, resilience, and the ability to keep showing up for my patients and my life.

Strong now = independent later.

📸 Jennifer Cole Photography, LLC.



Sources:
• American College of Sports Medicine
• National Osteoporosis Foundation
• NIH Osteoporosis and Related Bone Diseases National Resource Center
• Mayo Clinic

01/14/2026

There are endless ways to look at Physical Wellness. Do you practice healthy habits such as exercising, eating nutrient rich foods, getting enough sleep and limiting alcohol/tobacco/e-cigarettes? Do you know, monitor and address any concerns with your health numbers? Things like cholesterol, A1C, vision acuity and so much more. Do you seek medical care when needed?

On that note…new year, new list of appointments to schedule.

✅ Physical (with blood work)
✔️Vision test
✅Dental checkup
✔️Mammagram
✅Skin check at the dermatologist
✔️ Colonoscopy

If you’re due for an appointment, call and make it! Consider this your homework over the next few weeks. If finances are tight, call your local health department. They are a wealth of information.

You guys, I’m not a Dr. and these discussions are just that…discussions, not medical advice. Please, always reach out to your physician with questions or concerns.

01/06/2026

Golden Hour looks a bit different during the winter and I’m working on soaking it in.
For 4 -5 months of the year, my evenings are spent in the yard. The rest of the year I’m reading, watching shows and enjoying my basement. It’s not fancy. We furnished it with hand-me-down items and leftover furniture from before we were married.

During these colder months, I spend a portion of most evenings in the “craft area.” I bead bracelets and bookmarks, play a few rounds of Shut the Box, sit in front of the therapy light, lookup fun stuff online, I’m attempting needle punching, and just bought some watercolor supplies.

If you’re struggling with stress management, the gloomy winters or just need a little soul boosting…I encourage you to set up an area that’s just for you. Short on space? Store your items in a box and take them out when you’re ready for some you time.

Counting down the months until I’m back in the yard!

01/02/2026

🌑🌒🌓🌘🌔🌗🌖

🌕🌕🌕
The full moon names

01/02/2026

💪🏼Happy National Personal Trainer Day! Cheers to Cheri Paige Fogleman for truly helping me figure out how to workout again. Being post menopausal, 50 years old, having serious back issues, a shoulder tear and knee that was giving out….I was at a loss. The things I have always done to stay fit were not working and I physically could not do much between my shoulder and back pain.

🏋🏽‍♀️I thought doing stretches and exercises I found online was enough to educate myself. NOT true. If you are struggling with your fitness, I can’t recommend Cheri enough. We worked once a week via Zoom and I continued what we practiced in-between sessions. I look back on our first hours and I could hardly do much of what we were trying. Now I’m doing it with 4 pound ankle weights and will need 6 pounds in the next month.

💪🏼If you have an injury or chronic pain, feel at a loss for how to exercise and just need the most caring and thoughtful teacher and cheerleader, please consider connecting with Cheri. Meetings are all done through Zoom so no worries where you live.

⭐⭐⭐⭐⭐

💙A huge shout-out to for introducing me to Cheri!

01/02/2026

This year was filled with walks by the water, hours in the yard, time with friends and family, a job I love, retirement for
Mr. Cutting Board, my battle with chronic back pain and so much joy. It also threw a few curveballs as life tends to do. See ya, 2025!

Hello 2026!

12/11/2025

All of it.

🤎🤎🤎
Have a lovely day.

12/10/2025

Yes! I’ve just started doing this and it feels fabulous! Jewelry too! Just wear it and enjoy it.

11/30/2025

🎄The first coffee in a holiday mug and with the tree up, just hits differently.

☕As always says…mugs up lovelies.

🎄Cheers to a much needed festive season.

11/20/2025

This is your reminder to bundle up, walk with a friend, get some movement and fresh air. It’s good for both your mental and physical health.

If you dress for the weather, you can walk in the cold. Don’t let the temp be your excuse.

Today I wore a t-shirt, long sleeve base layer, leggings, tall ski socks, long jacket, heated hat, scarf and ski gloves. Halfway through the walk I was so hot I removed my hat and gloves.

Dress for the temperature and go on a walk. Even just 15 minutes during your lunch break, while your child is at sports practice or when you get home from work.

11/16/2025

My job has me on my phone 7 days a week. I love what I do but need a break from scrolling and taking in information online.

Monday - Saturday I’m trying to leave my phone in the kitchen as much as possible. Sort of like an old school landline. But on Sundays I am taking it a step further. I’m not wearing my smart watch and leaving my phone in the kitchen. It feels AMAZING! I’m more productive, more relaxed and more present.

If you find you are spending added time on your phone/tablet than you prefer…I encourage you to practice leaving it in a room and location where a landline would have been. Practice going without your smartwatch for a few hours or a full day. Sundays and the kitchen table work best for me but you do what feels best for you.

I think you will find it quite freeing.