This 4-part menopause blog series is designed to empower women with knowledge and practical tools to navigate the transition with confidence. From understanding the stages of menopause to learning how nutrition, strength training, sleep, and stress management can support overall well-being, each post provides actionable advice rooted in science and real-world strategies. Whether you’re in perimenopause, menopause, or post-menopause, this series offers guidance on maintaining energy, protecting bone and heart health, managing symptoms, and thriving during this important stage of life.

Confused about what menopause actually means? You’re not alone. This posts goes over the basics of the 3 stages of menopause and gives an overview of what to expect.

Struggling with sleep or stress during menopause? You’re not alone.This post explains why sleep disturbances and higher stress levels are so common during menopause—and more importantly, what you can do about them. Discover practical tips for better sleep, lower stress, and more energy so you can thrive through this stage of life.

Join my free 30-day push-up challenge! This beginner-friendly program is designed for anyone who can't yet do a push-up from the floor but wants to build strength and confidence—one step at a time.

Strength training is one of the best ways to support your health during menopause. In this post, Menopause Coaching Specialist Teresa Johnson explains how exercise improves bone density, muscle mass, balance, sleep, mood, and even hot flashes. Learn how much activity you need, how to safely start strength training, and how to structure effective workouts with progressive overload for lasting results.

Navigating menopause means more than just managing symptoms—it’s about fueling your body for energy, strength, and long-term health. This post shares the best nutrition tips for menopause, including why protein is essential, how fiber supports your body, why limiting processed foods matters, and how reducing alcohol can improve sleep, mood, and weight management.

If you’ve ever struggled to hit your daily protein goal without spending hours in the kitchen, this resource list is for you. This list provides both animal and plant sources of protein.

In today’s fast-paced world, rest is often overlooked or treated as something to “earn.” But real self-care includes intentional recovery—not just physically, but mentally and emotionally. In this final post of my self-care series, I share why rest is a non-negotiable part of my life as a coach and endurance athlete. From redefining what it means to be productive, to learning how vital rest was during ultramarathon training, this post will help you rethink the role of recovery in your own wellness journey.

This blog post dives into the connection between self-talk and self-love, and how the way we speak to ourselves impacts our mental and emotional health. You’ll learn how to identify negative self-talk patterns, reframe your thoughts, and adopt positive self-talk habits that support growth, not guilt. Whether you’re building new habits, navigating setbacks, or simply trying to be more compassionate toward yourself, this post offers practical mindset tips and self-love affirmations to help you treat yourself with more grace and kindness.

In this post, we’re exploring how setting boundaries is a powerful and often overlooked form of self-care and self-love. I share my personal experience of learning to say no to overcommitments—both professionally and personally—and how doing so helped me reclaim my time and energy. You’ll learn how to identify healthy boundaries, what setting them really means, and why saying “no” is a vital act of self-respect. If you’ve ever struggled with people-pleasing or burnout, this post will show you how emotional boundaries and self-care habits can help you thrive.

In this post, we’re breaking down the myth that self-love means feeling great about yourself every day. True self-love is about showing up for yourself with compassion—even when you’re struggling. We’ll explore what real self-love looks like, why it’s okay to have low-confidence days, and how simple actions like rest, boundaries, and self-talk can help you build a stronger relationship with yourself. If you’ve ever felt like you're not doing self-love "right," this post is for you.

In this post, we’re redefining self-care by moving beyond the idea that it has to mean spa days or expensive routines. Real self-care is about daily habits that support your well-being—many of which are low-cost or completely free. From drinking water and setting boundaries to taking screen breaks and keeping promises to yourself, this post offers practical self-care tips anyone can implement. If you’ve ever wondered what real self-care looks like or how to build a more affordable self-care routine, this is for you.

In this final post of the Mindset Shift blog series, I’m sharing one of the most unexpected but effective mental tools I’ve used to stick with my goals: expecting it to get hard. Whether it’s staying consistent with workouts, eating healthy when motivation fades, or pushing through mile 41 of a 50-mile ultra marathon, knowing that “at some point, this is going to suck” has helped me stay the course. This post dives into why setting realistic expectations—and planning for discomfort—can actually make you more successful with your health and fitness goals.

If you’ve ever eaten something just because you didn’t want it to “go to waste,” this mindset shift is for you. In this post, we’re exploring how the fear of wasting food can lead to mindless eating and guilt—and why food you aren’t enjoying is already wasted, whether it ends up in the trash or your body. You’ll learn how to approach food with intention, how to let go of the pressure to clean your plate, and how to build a healthier, more mindful relationship with eating—especially if you're someone who often finishes your kids' plates out of habit. Perfect for anyone working on mindful eating, overcoming food guilt, or trying to change long-standing habits around food.

In this post from the June Mindset Series, I’m sharing how letting go of limiting beliefs helped me build confidence and go from barely running three minutes to completing a 50-mile ultramarathon. This mindset shift—asking “What if I can?” instead of “Can I?”—not only changed the way I approached running but transformed my entire life. If you’ve struggled with self-doubt or felt stuck in your health journey, this is the encouragement you need to start rewriting your own story.

Struggling with restrictive diets and food guilt? In this post, I share the powerful mindset shift that helped me lose 60 pounds and finally enjoy food again—without giving up the things I love. I explain how tracking macros changed my relationship with food and how you can use flexible dieting to make progress without feeling restricted. Whether you're new to macros or you've tried before without success, this is your step-by-step guide to sustainable, healthy eating.

This blog post brings together five of my most popular meal prep posts to help you save time, reduce stress, and stay consistent with your healthy eating goals. From helpful tools and time-saving strategies to bulk protein prep, easy seasoning blends, and stress-free food logging in MyFitnessPal, you’ll find everything you need to simplify your routine and make meal prep work for your lifestyle. Perfect for beginners or anyone looking to refresh their habits.

Trying to log a meal you just prepped? This post breaks down two simple ways to add recipes to MyFitnessPal—whether you’re portioning them out or cooking a big batch for the week. Learn how to make food tracking faster, easier, and more accurate.

This blog post features 10 quick and easy seasoning blends perfect for transforming your bulk-prepped proteins. With pairing suggestions for chicken, turkey, tofu, and more—plus ideas for turning blends into high-protein Greek yogurt sauces—you’ll have all the tools to keep your meals flavorful all week long.

In this post, we break down the basics of bulk protein prep—a time-saving strategy that helps you cook less and eat better throughout the week. You’ll learn how to choose your go-to proteins, cook and store them efficiently, and get ready for the next step: adding flavor and variety. If you’re ready to simplify your routine even more, check out the full course Meal Prep and Planning Made Easy.

Feeling like meal prep takes way too long? You might be making one (or all!) of these 8 common time-wasting mistakes. In this post, I’m breaking down the habits that slow you down—from not preheating the oven to trying to cook everything from scratch—and sharing easy ways to avoid them. If you want to make meal prep faster, easier, and way more sustainable, these tips will help you get there.

You don’t need a kitchen full of gadgets to start meal prepping, but the right tools can make it a whole lot easier. In this post, I’m sharing my favorite time-saving tools—from oversized cutting boards to simple appliances—that help make meal prep more efficient and less overwhelming. Whether you're brand new to meal prep or ready to level up your routine, these essentials can help you stay consistent without the stress.

In the final installment of the home workout series, I'm turning everyday household items into powerful fitness tools. Learn how to use a duffel bag, a laundry detergent jug, and a chair to build a full-body strength workout—no gym required. With video demonstrations and beginner-friendly instructions, this routine proves that getting strong at home is more accessible than ever. Plus, find out why the dead bug made the cut (even without equipment) and how to get more personalized support for your fitness goals.

Looking for an easy way to improve your at-home workouts? This beginner-friendly mini band routine is perfect for building strength without the need for heavy equipment.

This week’s blog post offers a simple, no-equipment strength workout that’s perfect for beginners. With just five bodyweight exercises, you’ll build total-body strength at home—no gym or gear required. Learn why bodyweight training is a smart starting point and how to do each movement with confidence.