Helping you get under the barbell, reduce injuries, and fall in love with strength training.
08/27/2026
Leaking or heaviness under load doesn’t mean your body is broken or that lifting caused your issues.
It means your pressure management strategy needs an upgrade, sisterrrrr.
Good news is that’s a skill, and skills are trainable 😉
Do you know how to properly manage your pressure?
First hike without my best girl. I missed her every damn step 💕
08/21/2026
Not everything needs a lengthy list of “corrective exercises” 🙂
Buttttt if your symptoms DO last, my team and I can help you get back to training with our Remote Rehab Coachint 😉
08/19/2026
EVERY decade, including the one you’re in right now ☺️
We talk a lot about building muscle for healthy aging, which IS incredibly important, especially for women as, but I also don’t want the message to ONLY become “lift weights now so you can get off the toilet by yourself when you’re 80.”
That IS important!!! I would personally like to remain an independent bathroom user for as long as possible!!!
But having more muscle and being stronger also gives you more physical capacity for the life you’re living, TODAY.
Your groceries are easier to carry.
Picking up your kids & dogs doesn’t feel as demanding.
Yard work doesn’t absolutely wreck you.
You can say yes to a hike on vacation.
You can move the stupid piece of furniture yourself.
One of the coolest things about getting stronger is that the demands of everyday life become smaller relative to what your body is capable of.
A 45 lb suitcase is always going to weigh 45 lbs, but if you’ve spent years getting stronger, carrying that 45 lbs around is a hell of a lot less demanding.
And THEN we get the long-term benefits.
Muscle mass and strength become increasingly important as we age, and women have the added consideration of the menopausal transition, & women can lose up to ~20% of our bone density during the 5–7 years following menopause.
So yeah, I’d like you to:
💪🏼 Go into those decades with some damn meat on your bones!!
💪🏼 Have muscle to maintain instead of waiting until you’re losing it to decide you should probably start building some.
💪🏼 Have spent decades with your bones experiencing heavier loads.
💪🏼 Have years of practice squatting, hinging, pushing, pulling, carrying, getting off the ground, & generally asking your body to DO things.
Because someday that strength may be the difference between being able to get off the floor yourself or fracturing a hip.
Today it might just mean carrying your 55 lb senior dog up the stairs.
& I think both of those things are pretty fu***ng valuable.
We’ve spent decades teaching women how to make their bodies smaller.
I would much rather teach you how to build one that makes your life easier 💅
I’m a big fan of being well fed in every circumstance 💅🏼
Beach day? Eat lunch.
Going out tonight? Eat lunch.
Wearing something tight? Eat lunch.
Going to be in a bathing suit all afternoon? EAT. LUNCH.
Because how the hell are you supposed to pull a fat deadlift, PR your 10k, build muscle, recover from training, have energy to do s**t, and generally be a strong, capable human if you’re strategically underfeeding yourself every time your body is going to be perceived??
You do not need to “save calories” because you’re going out to dinner later or “earn the food” you’re eating at the cookout., and being in a bikini does not suddenly make your body’s need for fuel disappear…
I want women to be strong.
I want us to have muscle.
I want happy & health hormones.
I want dense bones and bodies that can carry us through decades of doing cool s**t.
& that requires us to fu***ng eat 🙂
So, for the love of big lifts & fast miles, SLAM THE SANDWICH 🥪
Another peek inside how we work with our 1:1 clients... except this time, I’m the client 🤓
Movement assessments are just one piece of the puzzle. We look at how you move under load, how your body responds, and, most importantly, how all of that fits with your training.
Too often, rehab ends with an assessment.
Ours STARTS there.
Part 3 is where we dig into the programming, and that’s usually where the real answers live 😎
Last week, I held my Winnie girl in my arms while she took her last breath, on our couch in her favorite spot. 🌈
I don’t have words for what it feels like to lose my soul dog at only 6 years young.
I wanted so much more time.
I would have done anything for more time.
I miss her so fu***ng much.
Hypermobile hips that feel tight? 😭
You do NOT need more stretching, my girl.
You need more controlled motion through your available range of motion that also provides more input into the hip joint 😉
Most hip mobility exercises focus on moving the femur on a fixed pelvis with the leg moving through the air, which is not inherently bad!
But extra bendy humans oftentimes need more joint feedback since our ligaments are out here being little freeloaders.
Standing on your leg and rotating your pelvis over top a fixed femur is a great way to tap into some more body awareness, while also being forced to control the entire hip rotation range of motion you work through.
Add in some external stability while holding onto a plate that also moves with you vs stays stationary like a wall, and you have the perfect recipe for a hip exercise that checks all the boxes 💁🏼♀️
I love programming this in for online clients as a part of their warmup before their squat or hinge days, or on an active recovery day to work on motor control!
It’s also a current prep movement in my group training program, Supple Strength! We just started the 3rd week of the Strong Girl Summer block & the ladies are crushing it 👏🏼
These aren’t reserved just for hypermobility! I also use them for clients dealing with:
1️⃣ Pinchy hips during squats
2️⃣ Symptomatic femoroacetabluar impingement
3️⃣ Tight posterior pelvic floor
4️⃣ Difficulty getting into a deeper squat or hinge
Tap that save button to refer to this later 😎
Share with a gym buddy 🤓
Who is trying this exercise for their next leg day?!
Paragon Fitwear reluna everything — SUSIE10
It feels like every topic on the internet has turned into a sensitive topic 🤦🏼♀️
You could post, “I like apples,” and someone will still show up like:
“So you hate oranges?”
“Some people are allergic to apples.”
“Not everyone has access to fruit, check your privilege.”
It’s WILD.
You can’t talk about strength training without someone saying “well not everyone can lift weights.”
You can’t talk about nutrition without “some people can’t eat that.”
You can’t talk about rest without “some people can’t afford to rest.”
You can’t even say “drink more water” without someone coming for you like you personally attacked their iced latte.
For f***s sake.
Everything needs a disclaimer now.
Every statement has to be universally inclusive, perfectly worded, and trauma-proofed before it leaves your mouth.
And heaven forbid you post something general based on research? Someone is bound twist it into something personal.
TRUTH BOMB: NOT EVERYTHING IS ABOUT YOU!
Not every post is for you!
Not every piece of advice or content is an attack on your specific circumstances!
Sometimes, people are just sharing their expertise, their experience, their opinion, their preferences, without claiming it’s the only truth that exists.
If it doesn’t apply to you, it’s totally okay to scroll on by without having a meltdown.
I promise you’re going to be okay!
Everything doesn’t have to come with a dissertation-length disclaimer to be well-intentioned.
So yeah. I like apples.
And women should start lifting weights in their 30’s since you start to lose 3-8% of muscle mass per decade starting in your 30’s if you don’t preserve it.
And if that offends you, maybe it’s time to touch grass 🤷🏼♀️
Want mUsCLe pRiViLeGe like me? Join my group program where all we do is live, eat, & breathe the barbell like the iron supremacists we are 💅🏼
I have never been one of those girls who wanted a thigh gap.
Seriously, f**k a thigh gap.
I have LOVED having enough body fat to be healthy and enough muscle on my meat chunks that I could audibly clap them together.
Then endometriosis, SIBO, candida overgrowth, POTS, MCAS, and hEDS complications came in and said, “lol.”
Over the course of several months, I unintentionally lost 20 pounds.
My body simply stopped being able to hold onto the weight & muscle I’d spent years building due to uncontrolled inflammation, digestive issues, nausea, severe bloating, and inability to absorb nutrients.
The first thing I noticed was that my thighs didn’t touch anymore.
And I HATED it.
It wasn’t necessarily about aesthetics, but more so was what it represented.
Less muscle.�Less body fat.�Less resilience.�Less of, me.
Over the past year and a half, I’ve fought like hell with my healthcare team to address my issues and put that weight back on.
Last week, I realized I’d gained back 10 of those 20 pounds, AND my thighs chafed like hell on my long run 🤓
Never thought I’d be celebrating thigh chafe, because, freaking ouch? But here we are!
It’s funny how quickly chronic illness changes your definition of a “good body.”
The things women are taught to hate can become the very things we’re desperate to get back when they are ripped from us in a way that is out of our control.
So here’s to healthy body fat, building back my meaty adductors, and my thighs absolutely obliterating each other with every stride 💁🏼♀️
Needless to say, I have stocked up on again lol.