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This page offers workout ideas, fitness motivation, and nutrition tips. Follow along for all things fitness and wellness. IG:

15/03/2026

Unilateral Leg Work

🍑FIVE exercises to build stronger, more balanced legs and glutes.

Training one leg at a time helps ensure the stronger leg doesn’t take over and do most of the work — which helps correct imbalances. It also better mimics how we move in real life and in sport.

I’m sharing a few exercises here I don’t show very often, so be sure to swipe through and save. 🙌

👉Lateral lunge with plate slide

You get all the benefits of a lateral lunge while also loading the drag leg to target the inner thigh. Make sure the drag leg stays straight.

👉Curtsy lunge

Here I’m holding just one dumbbell. If you hold the dumbbell in the hand opposite the working leg (contralateral load), you’ll target even more of the glute medius — aka the “side b***y.”

👉Banded abductions

Stay in a mini athletic stance and land flat-footed. Keep the band under constant tension by not letting your feet touch. I tell my clients, “your feet hate each other.”

👉Rear foot elevated split squat with a contralateral load

Holding just one dumbbell in the hand opposite the working leg targets more of that side b***y I keep talking about- which is going to help with hip stabilization, knee alignment, lower back support, and a rounded b***y. ✨

👉Single-leg stability ball hamstring curl

Doing these one leg at a time hurts so good. Try to keep your hips up the entire time — hamstring activation here is superrrr high. 👌

Think you can do it!? Save this post for your next lower body day and give these a try! 🔥

01/03/2026

Your body isn’t broken.

It’s adapting to lower estrogen.
When estrogen declines, muscle drops and fat storage shifts toward the abdomen.

Less muscle means less room to manage blood sugar efficiently.

Higher insulin makes it easier to store energy, especially around the middle. 🤦‍♀️

Strength training isn’t optional in your 40s, it’s strategy!

Reframe your focus from losing weight to building muscle. Watch your body- and mindset- flourish!

20/01/2026

Single-leg hip thrusts turn your glutes on, even out imbalances, protect your hips and back, and help shape stronger, more lifted glutes. I love this one for myself and my clients.

How to set it up 👇

1️⃣ Find a supportive surface (low bench, stacked plates, low couch edge) about a foot high. You should be able to keep your ribs down and pelvis neutral.

2️⃣ Plant one foot so that when your hips are up, your knee tracks over your ankle. Keep your non-working leg in line with the working leg.
(Common mistake: swinging the non-working leg to create momentum.)

3️⃣ Brace your core. Drive your foot into the ground (weight toward the heel), bridge up until you feel tension in the working glute, and pause.
👉 If you feel it in your low back or you’re arching, you’ve gone too high.

4️⃣ Progression: Once you’re strong and stable, add weight to the hip of the working leg.

5️⃣ Where you feel it matters:
• Quad = foot too close to your butt
• Hamstring = foot too far away
• Goal = one glute doing the work

6️⃣ Train both sides. Always.

Save this for when you want a b***y burn! 🔥
#

05/01/2026

Post IPL laser treatment upper body workout!

It’s not glamorous, but sometimes it be like that.

2026 Liz wears huge hats all the time, as I’m resolving to handle the sun damage on my face.

Today I alternated my upper body pulling (rows) with pressing (pushups or dumbbell chest press) and finished off with my super boring physical therapy work to heal an elbow injury.

Then I went for a walk. Keep it simple. Just start! 💪🙌

25/12/2025

Merry Christmas! 🎄🌟

19/12/2025

Neck tight? Headaches? Shoulders always up by your ears?

Your upper traps might be doing way too much.

Prolonged sitting, phone use, keyboard use, stress, anxiety, and even overtraining can lead to this tightness.

Save this stretch for instant relief and better posture.

17/12/2025

OK Moms- we are in a SEASON right now! While we love the Most Wonderful Time of the Year, all of the holiday joy does add some stress to an already jam-packed schedule.

We love class parties, sports team parties, Secret Santas, gift giving, decorating, baking cookies, and general merriment. We really really do. :)
But it’s a lot!

And somewhere between your holiday festivities and your regularly scheduled responsibilities, you might be struggling to make time to- among other things- workout.

I’m here to remind you- it’s not going to be perfect, and it doesn’t need to be.

If you are in a busy season, stop waiting for the ideal window. Start working with the one you actually have. Don’t have an hour? Do 40 minutes. Don’t have 40 minutes? Do 10. Just do SOMETHING. Don’t slip into “Screw it all, I’m going to just stop exercising until January” mode. All-or nothing thinking is tempting- but it’s not sustainable or helpful.

Stop seeking the perfect opportunity. Show up how you can (20 minute workouts, walks, or stretches here and there DO make a difference!) And let that be enough.

22/11/2025

My dear client, Homa, had some doctor’s appointments recently and she has been worried that a doctor would tell her she needs to stop strength training. She’s 69 years young and was concerned a doctor might advise her to stop lifting heavy! She comes to me to train three times a week and is extremely dedicated.

I told her, “Don’t worry! All research shows that strength training benefits everyone- *especially* seniors.”

She got a big smile on her face and held out her hand for a high five.✋ We slapped hands, she walked away, the smile faded and she said softly but directly, “Don’t call me a senior.”

She was NOT joking, but I nearly fell over laughing.

Because she is right!

She explained that she is not a senior. She is not old. You are only a result of your habits and mindset. Her days are filled with duties for her garden, house, grandkids, chickens, a little work, a lot of friends, volunteering, and her faith organization.

No one will be slowing Homa down! Homa, thank you for letting me be a part of what keeps you young! 🙌

14/11/2025

Ever feel paralyzed by all the things you need to do?

You don’t know where to begin so you just… don’t? 🤔

My go-to solution: a focus timer. ⏱️🤓

Give yourself 10- 20 minutes, pick ONE task, and go all in.

Try it for anything you’ve been putting off—cleaning the kitchen, getting in a quick AMRAP workout (see previous post), answering emails, taking a walk… whatever you are putting off doing for some reason or another.

Figure out how much time you can spare and LOCK IN!!! 🔒

What would you use your focus timer for? Mine is usually cleaning the dang kitchen. Drop yours below. 👇

13/11/2025

Hot tip: Prioritize PROTEIN at the first meal of your day.

Skip the sugary breakfast crash. 📉

Starting your day with protein (and some healthy fats and fiber) keeps cravings down and energy steady all morning.

When your first meal of the day is sugar/simple carbs, you’re flooding your system with simple carbs that quickly convert to glucose. This causes your blood sugar to spike fast, resulting in an energy crash which might cause you to reach for more sugar or coffee to find another energy boost. Long term this repeated behavior can lead to insulin resistance and hormone disruption.

First meal of the day—> prioritize protein!

10/11/2025

Don’t have an hour+ block of time right now to get a workout in, but you do maybe have 10 minutes sprinkled 2-3 times throughout your day? 🤔

Good news: Movement snacks add up! 🎉

Set a 10 minute timer and do As Many Rounds As Possible (AMRAP) of the below moves:

🙌15 Squats
🙌20 Mountain Climbers
🙌20 Reverse Lunges
🙌 20 Deadbugs

I still recommend strength training with progressive overload, but this is a great supplement or “better than nothing” alternative. If you always wait around for the perfect moment, you’ll never start.

Get your heart rate up, use those muscles, and prepare to feel better about yourself- and life- in 10 minutes!! 💃

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