Strength Training Saved My Life 💪🏾🔥

And It Could Save Yours Too

I never imagined I could call myself an athlete at almost 40. I never thought I’d be this strong after four kids, four C-sections, 48 months of breastfeeding, sleepless nights, and years of putting myself last. But here I am—lifting, pushing, moving, thriving. I started crossfit just a little over two years ago and I am beyond proud of my body!

And let me tell you something—strength training isn’t just about looking fit. It’s about survival. It’s about longevity. It’s about reclaiming your body in every season of womanhood—pregnancy, postpartum, periods, perimenopause, and beyond.

Ladies, we have been LIED to. We’ve been told to shrink ourselves. To aim for “toned” instead of strong. To do endless cardio while ignoring the one thing that will actually protect our bones, our metabolism, and our overall health: MUSCLE.

🔥 Why Strength Training Matters:

• Prevents Bone Loss & Osteoporosis – Especially as we age.

• Boosts Metabolism – More muscle means burning fat at rest.

• Supports Hormonal Balance – Helps with period symptoms, postpartum recovery, and menopause.

• Builds Resilience – Mentally and physically, it changes how you move through life.

• Mental Agility– It’s not just about lifting weights. It’s about lifting yourself. I can’t tell you how much I have been able to mentally push through what used to seem like a tough challenge for me personally and professionally.

These days, I prioritize 5 days of strength training and at least 2 days of cardio. I also prioritize at least 1 day of absolute rest.

I train because I deserve a body that can keep up with my life. I do it because our bodies are not just meant to serve others—they are meant to be STRONG, ENERGIZED, and PROTECTED.

So How Do You Get Started?

I get it—life is demanding. Between work, kids, home, and everything else pulling at you, the idea of adding strength training to your schedule feels impossible.

But here’s what I’ve learned: You don’t have time NOT to do this.

Most women believe they just need to eat less to feel good in their bodies. But the truth? I eat MORE now than when I was trying to lose weight—because I’m fueling my strength, my energy, and my longevity.

Strength training is not just about aesthetics. It’s about survival. It’s about having the muscle to support your body through pregnancy, postpartum, periods, perimenopause, and aging. It’s about protecting your metabolism, your bones, and your health for the long haul.

How to Start Lifting & Thriving (Even When It Feels Impossible) 🚀

1. Eat for Strength, Not Restriction 🍗🍠🥑

• Forget the “eat less” mentality. Food is fuel, and muscle needs protein.

• Aim for 0.7–1g of protein per pound of body weight (or at least 100g per day if that feels overwhelming).

• Whole foods first—eggs, chicken, fish, tofu, beans, Greek yogurt.

• Don’t fear carbs! Sweet potatoes, rice, oats—these fuel your workouts and recovery.

• Hydration is key—at least 3L of water per day to keep your muscles working and prevent fatigue.

2. Sleep Like Your Progress Depends on It (Because It Does) 😴

• You can’t outwork poor sleep.

• Aim for 7-9 hours of sleep—this is when your body repairs, builds muscle, and balances hormones.

• Prioritize consistent sleep and wake times—this impacts weight loss, energy, and stress levels.

3. Just Start—Even If It Feels Tough 💪🏾

• You don’t need hours at the gym. Start with 20-30 minutes, 3-4 times a week.

• Master the basics: Squats, lunges, push-ups, deadlifts, and rows—these will carry you through life.

• Bodyweight is enough to begin—start with resistance bands or light dumbbells if you don’t have access to a gym.

4. Create the Time (It’s There, I Promise) ⏳

• “I don’t have time” is the biggest myth.

• Strength training isn’t a huge time commitment—it’s a life investment.

• Swap 30 minutes of scrolling or TV for a strength session—your future self will thank you.

• Pair workouts with other habits (listen to a podcast, do it while the kids nap, break it into 10-minute sessions if needed).

5. Focus on Performance Over “Fragile Femininity” 🔥

• Forget the fragile, “toned” look we’ve been sold.

• Strength is power. Muscle is protection.

• Train for what your body can DO, not just how it looks.

• Being strong is feminine—lifting your kids, carrying groceries, running up the stairs with ease—that’s true power.

There is no downside to building strength. It gives you energy, confidence, resilience, and longevity. The hardest part is starting—but once you do, you’ll never look back.

Your Assignment: Step Into Your Strength This Week 💪🔥

This week, I want you to take action. Not just read, not just think about it—but start. Strength training isn’t just for “fit people” or athletes. It’s for you. It’s for your energy, your resilience, your future.

Here’s what I want you to do in your Journal this week:

1️⃣ Pick One Strength-Based Movement to Try

💡 Squats, push-ups, lunges, deadlifts, or even holding a plank—choose one and commit to doing it 3 times this week. If you’re already strength training, push yourself to lift heavier or increase reps.

2️⃣ Track Your Protein Intake for 3 Days

🥩🥚🍳 See where you’re at! Are you getting enough to fuel your body and muscle? Aim for at least 100g per day.

3️⃣ Swap 30 Minutes of Screen Time for Movement

⏳ Instead of scrolling or watching TV, use that time to train, stretch, or take a walk. Your future self will thank you.

4️⃣ Reflect: What’s Holding You Back?

📝 Write it down: What are the stories you’ve told yourself about exercise? About strength? About your body? What needs to shift?

Drop a comment: What’s the one action you’re committing to this week? Let’s build the body that carries us through life—together. Tag me in your progress—I want to see you win! 💪🔥