ELV8 HER

ELV8 HER ✨ Helping women 35+ build muscle & confidence
🏋🏼‍♀️ Strength training | 🍽️ Realistic nutrition
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I used to think getting leaner meant eating less.So I ate around 1,200 calories a day.I was hungry. Tired. Low energy. T...
09/10/2026

I used to think getting leaner meant eating less.

So I ate around 1,200 calories a day.
I was hungry. Tired. Low energy. Thinking about food constantly. And still expecting myself to train hard and build muscle.

That wasn’t discipline. It was a terrible strategy.

What changed everything for me was learning that I didn’t need to keep cutting calories lower and lower — and I didn’t need to spend my life cycling between a “bulk” and a “cut” either.

I needed to eat enough to actually fuel my training.

More protein.
Enough food.
Progressive strength training.
Recovery.
Consistency.

And suddenly fitness stopped feeling like something I had to suffer through just to get results.

If you’re eating less, doing more, and still wondering why you feel exhausted and stuck… more restriction probably isn’t the answer.

Comment RESET and I’ll send you my Busy Mom Reset. 💪

⚠️Being a hermit can do more harm than good.We joke about being home bodies. “ I hate people.”“ I never leave my house.”...
09/09/2026

⚠️Being a hermit can do more harm than good.

We joke about being home bodies.

“ I hate people.”
“ I never leave my house.”
“ My couch is my best friend.”

I 100% get it.

Social isolation is actually associated with earlier death. The Surgeon General reports that social isolation is linked to a 29% higher risk of premature mortality.

Poor social relationships are also associated with about a 29% higher risk of heart disease and 32 % higher risk of stroke.

No need for 50 friends or plans everyday.

It means humans NEED connection.

As a self proclaimed hermit I’ve actually been working harder to invest in building new friendships and being more active in my local community.

The “I don’t need anybody” isn’t a flex. Humans need humans.
We need purpose and we need community.

The CDC also specifically lists social isolation and loneliness among factors associated with heart disease,stroke, depression, anxiety, dementia and early death.

The Widowhood effect is some we are all familiar with, we call it dying of a broken heart once we lose long time love.

Check on your people you have in your circle. ⭕️
If they stopped showing up, maybe there is a bigger reason.

Get active in your community, at church, join a class or something.

Social connection is health too. ❤️

09/09/2026

Your results won’t change until your habits do.

You don’t need more motivation.
You need a strategy that works with your real life — your schedule, your goals, and your priorities.

If you’re a busy woman 35+ who’s tired of putting in effort without seeing the result you want, I can help.

Comment “PLAN” and I’ll send you the details.

Good morning ☀️ Ladies, you are not “bad” at building muscle. You’ve probably just not given it enough time.Muscle growt...
09/09/2026

Good morning ☀️

Ladies, you are not “bad” at building muscle. You’ve probably just not given it enough time.

Muscle growth is slow. You need enough protein, and enough food, recovery and progressive training over and over.

Some people grow faster than others. 🤷‍♀️

Before you decide, your body cannot build muscle, make sure you’ve actually been consistent long enough.

09/08/2026

Same exercise. Different target. 👀

Small setup changes can completely change where you feel your 45° hypers.

For more glutes: turn your feet slightly out, soften the knees, round slightly through the upper back, and drive through the glutes.

For more back: keep the legs straighter and spine neutral.

Train with intention—not just movement. 💪

Online coaching is open. DM me “COACHING” for details.

Good morning ☀️ I used to train mostly to change how my body looked. Now I because I want strong legs, healthy bones, mu...
09/08/2026

Good morning ☀️

I used to train mostly to change how my body looked.

Now I because I want strong legs, healthy bones, muscle, energy and a body that keeps up with my life.

Do I still care how I look? Absolutely.😂

But in my 40’s, looking good is no longer the only goal.

I want to be strong for a very long time. 💪

09/07/2026

I want to be the reason another women believes she can do it too.
Get stronger. Build confidence. Put herself first.

Good morning ☀️ Stop chasing the “calories burned” on your watch. They can be wildly inaccurate. The gym is where you bu...
09/07/2026

Good morning ☀️

Stop chasing the “calories burned” on your watch. They can be wildly inaccurate.

The gym is where you build muscle, not where most of your daily caloric burn happens.

Your NEAT matters: walking, stairs, cleaning and all the movement you do throughout the day.

Lift to get stronger. Move more outside of the gym. 💪

Good morning ☀️ Training doesn’t have to be perfect to count. Learning to modify your workouts is part of becoming bette...
09/06/2026

Good morning ☀️

Training doesn’t have to be perfect to count.

Learning to modify your workouts is part of becoming better at training.

Work with what you have instead of using what you don’t have as an excuse to skip.

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Frederick County, MD
21705, 21709, 21714, 21717, 21759, 21762, 21775, 21792

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