Living Intentionally

12/25/2025

As I reflect on 2025, my heart is so full. This year wasn’t just made up of workouts, schedules, or goals checked off—it was made up of people. Every early morning, every shared laugh, every tough day you still showed up… it all mattered more than you probably realize.

Each client brought something unique into this space—strength, perseverance, humor, honesty, faith, and trust. You allowed me to walk alongside you in your journeys, to cheer you on in victories both big and small, and to support you through the hard moments. That is not something I ever take lightly.

Thank you for choosing me. Thank you for trusting me with your bodies, your time, your stories, and your growth. Thank you for showing up even when it wasn’t easy, for encouraging one another, and for creating a community that feels more like family than fitness.

What we do together goes far beyond physical strength. It’s about confidence restored, hope renewed, discipline built, and lives impacted. I am deeply grateful for every single one of you and the role you played in making 2025 such a meaningful year.

Here’s to all we’ve overcome, all we’ve grown through, and all that’s still ahead. I couldn’t do this without you—and I wouldn’t want to. 🧡

12/23/2025

Reminder….

Embrace Wellness with Anti-Inflammatory Foods: Nourish Your Body, Nourish Your Health

In our fast-paced world, where stress and processed foods often dominate our diets, it’s essential to remember the importance of fueling our bodies with foods that support our well-being. One crucial aspect of this is incorporating anti-inflammatory foods into our meals. Not only do these foods taste delicious, but they also offer a myriad of health benefits that can help us feel our best from the inside out.

What are anti-inflammatory foods, you might ask? These are foods that help combat inflammation in the body, which is a natural response but can become chronic and harmful when it persists over time. Chronic inflammation has been linked to various health issues, including heart disease, diabetes, arthritis, and even certain types of cancer. By incorporating anti-inflammatory foods into our diets, we can potentially reduce inflammation and lower the risk of developing these conditions.

So, what should you be adding to your grocery list to harness the power of anti-inflammatory foods? Here are some fantastic options to consider:

Berries: These vibrant fruits are packed with antioxidants, which can help reduce inflammation in the body. Blueberries, strawberries, raspberries, and blackberries are all excellent choices.

Fatty Fish: Salmon, mackerel, sardines, and other fatty fish are rich in omega-3 fatty acids, which have been shown to have anti-inflammatory properties. Aim to include these fish in your diet regularly to reap the benefits.

Leafy Greens: Spinach, kale, Swiss chard, and other leafy greens are loaded with vitamins, minerals, and antioxidants that can help fight inflammation and support overall health.

Nuts and Seeds: Almonds, walnuts, flaxseeds, and chia seeds are all great sources of healthy fats and antioxidants. They make for convenient snacks and can be easily incorporated into meals and snacks.

Turmeric: This vibrant spice contains a compound called curcumin, which has potent anti-inflammatory effects. Add turmeric to soups, stews, curries, and smoothies to give your dishes a flavorful and health-boosting kick.

Olive Oil: Extra virgin olive oil is rich in monounsaturated fats and antioxidants, making it a fantastic choice for fighting inflammation. Use it for cooking, salad dressings, and dipping bread for a flavorful and healthful addition to your meals.

Green Tea: Green tea is loaded with antioxidants called catechins, which have been shown to have anti-inflammatory effects. Enjoy a cup or two of green tea each day to support your health and well-being.

Incorporating these anti-inflammatory foods into your diet doesn’t have to be complicated or overwhelming. Start by making small changes, such as adding berries to your morning oatmeal, swapping out refined grains for leafy greens, or using olive oil instead of butter in your cooking. Over time, these simple swaps can add up to significant improvements in your health and well-being.

Remember, food is not just fuel for our bodies; it’s also medicine. By choosing to nourish ourselves with anti-inflammatory foods, we can support our health and vitality for years to come. So let’s embrace the power of food as medicine and savor the delicious flavors and health benefits that these foods have to offer. Your body will thank you for it! 🌱🍓🐟

12/19/2025

Never say “I’m too old for that.”

Age is not a stop sign — it’s a scorecard. It tells a story of experience, resilience, lessons learned, and strength earned. When you say “I’m too old,” what you’re really doing is closing a door that your body, mind, and heart may still be fully capable of walking through.

Your body was designed to move, adapt, and grow stronger for a lifetime. Muscles respond to training. Bones respond to load. Brains respond to learning. Confidence responds to courage — at any age.

Saying “I’m too old” often really means:
• I’m afraid of failing
• I’m worried about looking silly
• I don’t want to start at the beginning

But starting at the beginning is how every strong story begins.

You don’t stop moving because you age — you age because you stop moving.

You don’t lose purpose because of years — you lose it when you stop trying.

So instead of saying:
“I’m too old for that,”
try:
• “I’m learning.”
• “I’m getting stronger.”
• “I’m doing this wisely.”
• “Watch me.”

Because strength has no expiration date and neither do you! 💪🏻

12/13/2025

12/06/2025

Being proactive about taking care of your body is one of the greatest gifts you can give your future self.

When you move daily, strengthen your muscles, nourish your body, and build good habits now, you’re not just working out — you’re building a foundation that supports you when life throws curveballs.

Proactive = empowering.
Reactive = recovering.

Choose the version of you that doesn’t wait for pain, injury, or health scares to force change. Choose the version that prepares, protects, and invests in long-term strength, mobility, and confidence.

Start now. Stay consistent. Your future self will thank you. 🙌🔥

11/20/2025

If you were born in the 1900’s… this is your sign to exercise with us! 😂

✅ Your “get up off the floor” now needs a game plan
✅ Your knees make more noise than bubble wrap
✅ You’ve pulled a muscle sleeping
✅ You stand up and sound like popcorn 🍿
✅ You remember when phones had cords ☎️

It’s not about getting younger… it’s about staying strong enough to keep up with life! 💪

Come move, laugh, and sweat with people who also stretch before sneezing. 😅

11/19/2025

🌟 WHY YOU SHOULD EXERCISE AS YOU AGE? 🌟

Listen, after 40 your body starts sending you little reminders like:

“We creak now.”
“That was only one flight of stairs, calm down.”
“Remember when we could eat pizza at 10pm? Yeah… me neither.”

But here’s the good news 👇
Exercise is basically the cheat code to aging:

✨ Keeps your muscles strong
✨ Helps your joints stop sounding like bubble wrap
✨ Boosts your brain
✨ Reduces stress (because adults need recess too)
✨ And makes you feel like you’ve still got it — because you DO!

So, move your body..........

Lift a weight * Take a walk * Dance in your kitchen.

Or come join a class where everyone complains, laughs, and sweats together.

Because getting older is inevitable…
but feeling old? Optional.

11/19/2025

Come join us!

🌟 WHY YOU SHOULD EXERCISE AS YOU AGE? 🌟

Listen, after 40 your body starts sending you little reminders like:

“We creak now.”
“That was only one flight of stairs, calm down.”
“Remember when we could eat pizza at 10pm? Yeah… me neither.”

But here’s the good news 👇
Exercise is basically the cheat code to aging:

✨ Keeps your muscles strong
✨ Helps your joints stop sounding like bubble wrap
✨ Boosts your brain
✨ Reduces stress (because adults need recess too)
✨ And makes you feel like you’ve still got it — because you DO!

So, move your body..........

Lift a weight * Take a walk * Dance in your kitchen.

Or come join a class where everyone complains, laughs, and sweats together.

Because getting older is inevitable…
but feeling old? Optional.

11/18/2025

🥵 Is it my workout… or a hot flash? 🏋️‍♀️🔥

At this point I honestly can’t tell.

One minute I’m crushing my squats, the next minute I’m convinced someone turned the thermostat to “Welcome to the Sahara.”

✨ My Mind: Push through the heat!
👊 My Response… the HEAT is pushing through ME.

If you see me mid-workout fanning myself with a resistance band, mind your business. I’m just trying to survive both fitness and hormones at the same time.

Strong. Sweaty. Slightly spicy.
Welcome to the real endurance training. 😅🔥

08/31/2025

This is a list of common stressors that can affect your body in many ways. Amongst those effects are the release of stress hormones as well as putting strain on your body causing injury & illness as well as how we perceive things as negative or even threatening.