Core Power Health & Fitness - Blog

3 Strength Ball Moves For Better Posture

Sat, 28 Feb 2026 15:30:00 GMT

Ready to have a BALL getting stronger?

Let’s challenge your Stabilizer Muscles with these 3 BALL STRENGTH MOVES.

They’ll not only help you have stronger legs and core muscles but lead to better Posture.

Bridge Legs on Ball:

Basic Move- Lie on your back (on the floor). Arms at your side. Legs in Level 1 or 2 position. Lift hips to ceiling. Hold 5-10 seconds. Lower hips. Repeat 5-10 reps for 1-3 sets.

Level 1- Legs straight and together with lower legs and heels on the ball. The less of your lower legs are on the ball, the harder it is to stabilize. Keep the ball as steady as you can while you move. Engage your core muscles. Don’t forget to breathe!

Level 2- Bend your knees and place the bottom of your feet on ball as you lift and lower your hips. Start with feet shoulder width apart. Progress to slightly wider than hips and turned out (like a squat position) as you lift and lower your hips. These positions challenge your hamstrings and gluts more intensely. One of my favs for knee rehab.

Plank on Ball:

Basic Move- Get in a push up position with elbows bent and under your shoulders. Legs in line or slightly wider than hips. Engage your core muscles. Hold the position for 30-90 seconds. Rest 1-2 minutes. Repeat 3-5 times.

Level 1- Elbows on ball and body in the plank position. Legs slightly wider than hips if needed. Keep the ball as steady as you can while maintaining good form.

Level 2- Hands on ball and body in the plank position. You might need to start with your feet against the wall until you know you can keep the ball steady.

Squat on Ball:

Basic Move- Sit on ball with your feet on floor. Move from sit on ball to squat position and then back to sit on ball x 20-30 seconds. Goal is to make your legs burn. Rest 1-2 minutes. Repeat 3-5 times.

Level 1- Position feet in line with hips and feet in parallel. Progress to feet wider than hips and turned out slightly. Go slow and keep your form while you do this exercise. Have your ball on a surface so that it won’t slide away from you. Please be careful. I don’t want you falling off of it or landing on the floor.

Level 2- Hold 5-12 pound free weights while you do the sit to squats. Keep the weights close to your core/hips. You can either hold them with elbows bent (gets your biceps) or on top of your thighs.

Note- you should not have any knee discomfort during these moves. Make sure your knees are going over your second toes, so you keep good form. You also need to have a ball that is large enough and has enough air so that when you sit on it your hips are slightly higher than your knees.

Prep Moves: If you aren’t used to the Bridge, Plank, or Squat, here are some FIT Blogs that go over how to do them (with good form) in more detail.

CORE MOVES (Bridge and Plank Tips)

POWER MOVES (Squat Tips)

Stretch Moves: After you do these Ball Moves you may want to do these 2 STRETCH MOVES for your low back and gluts.

OVER TO YOU:

Keep the sequence the same (bridges to planks to squats) when you do them.

You can also use them as a warmup or post cardio workout routine.

Good form and ball control is very important to focus on during these BALL MOVES.

Challenge your balance but listen to your body.

If you can’t keep good form, it might be too advanced.

Stop when you lose control of the ball or your form.

If you don’t have an exercise ball, you can get a good one that will last for years online for $10.

Join FIT NEWS, my weekly newsletter, to get more Rest (& Ball Moves) to challenge your strength, mobility, and balance throughout the year.

P.S. Ready to Boost your ENERGY, Strengthen your JOY Muscles, & Bring out the BLISS?

Use the 12 Days of Bliss Challenge- ONE simple REST Move in just 5-10 minutes a day to help you Recharge & anytime you need a Reset. Download the FREE Challenge here.

Intermittent Fasting To Burn Fat & More

Fri, 13 Feb 2026 16:00:00 GMT

I was slow to the party on this fitness trend, but it made the biggest impact on my energy and health over the past year.

It’s become my #1 fat burning tool- it’s helped me lose inches significantly lowering my Waist To Hip Ratio AND blood pressure.

I don’t do diets or obsess about the scale.

I’m not into skipping meals on purpose.

But last Spring I made a change to my meal planning when my fat burning quest led me to trying out Intermittent Fasting as part of The Galveston Diet (by Dr. Mary Claire Haver).

Intermittent Fasting is an Eating Pattern that rotates between periods of fasting and eating.

Studies show it can help with weight loss and decreasing abdominal fat, reducing inflammation and brain fog, improving insulin sensitivity, and lowering blood pressure and cholesterol levels.

>> Fat burning happens when you fast 12 hours or more as your body uses up its glucose stores and switches to fat burning for energy <<

During fasting, your body also has time for cellular repair processes like Autophagy which can help with disease prevention and supporting the immune system.

It can help with dementia prevention as it clears damaged cells and toxic proteins and increases BDNF production which supports the growth of nerve cells in the brain especially in the hippocampus (learning and memory center of the brain).

Reducing inflammation and your risk for obesity can also help with joint pain and cancer prevention particularly for breast, colorectal, lung, cervical, stomach cancers.

If lowering your blood glucose 3-6% or reducing your waist circumference 4-7% sounds good to you, you may want to try it.

TYPES OF INTERMITTENT FASTING:

There are a variety of ways to intermittently fast. Most common methods include:

16/8 Method: Eat all your meals within an 8 hour window and fast for 16 hours.
5:2 Diet: Eat normally 5 days and restrict calorie intake to 500-600 calories on 2 non-consecutive days.
Alternate-day fasting: Fast completely or significantly restrict calories every other day.
Eat- Stop-Eat: Fasting for 24 hours 1-2 times a week.

Ender has been doing variations of intermittent fasting on and off for years using some of the more intense methods.

That’s probably why I was so resistant to learning more about it.

I’ve only done a variation of the 16/8 Method and the others don’t interest me.

My favorite thing is it gives me structure to my day.

Before I started Intermittent Fasting, I was frequently skipping lunch.

A not so lovely habit I learned as a health care provider where we make no time for bathroom or meal breaks when working.

And my meals were frequently too spread out even though I know keeping my blood sugar stable is healthier for my body.

Intermittent Fasting helped me stop doing both of these unhealthy habits.

HOW TO GET STARTED WITH INTERMITTENT FASTING (16/8 Method):

1. Pick your eating window. How many hours will it be- 6, 8, 10 hours? And what time will you target for it?

Most common is 8 hours which means you’ll be eating in an 8 hour window then fasting for 16 hours. If you delay your breakfast, you could do an eating window of 9-5pm (with a 5pm-9am fasting window), 10-6pm (with a 6pm-10am fasting window), or 12-8pm (with an 8pm-12pm fasting window).

It needs to work for your activity and schedule otherwise you won’t stick to it.
An eating window of 10-12pm to 6-8pm will line up best with your metabolic rhythm.
Aim to hit your eating window at the same time each day or no more than an hour fluctuation for start or end times.

2. Go slow. Decrease your eating window 30 minutes at a time over time as you get to your goal eating times otherwise you’ll likely be hungry and irritable.

3. Get Protein. Make sure you are getting enough protein in your eating window so you don’t lose muscle mass.

4. Hydrate well. Staying hydrated and getting enough electrolytes is essential especially when fasting.

5. Keep up with Exercise. Avoid exercise while fasting. Make sure your eating window supports your exercise plan.  A 20 minute walk after meal can help with your glucose control.

6. Rest & Relax. Take rest & relaxation breaks during the day. Get plenty of sleep (at least 7-9 hours per night).

It doesn’t have to be perfect.

I average a 9 hour eating window but sometimes do 8 or 10.

I have to really be on my game with meal prep to do 8 hours.

I tried an 8 hour window consistently in the beginning and I found it stressful because I felt like all I was doing was eating.

I had a hard time getting in all my protein as I wasn’t hungry, so I aim for 9 hours for now. Overtime I might try to get that down to 8 more consistently. We’ll see…

Healthy habits shouldn’t be stressful.

That defeats the purpose of them.

Who shouldn’t Intermittent Fast? Contraindications include:

History of eating disorder or underweight
Type 1 Diabetes
Pregnant or breast feeding
Children or Teens
Recovering from surgery or recent illness
Newly diagnosed chronic disease – get support from your physician

OVER TO YOU:

Have you tried Intermittent Fasting before?

If you’re finding the fat distribution is changing in your body as you age or you want to get your waist to hip ratio down, I highly recommend it.

I started it for the fat burning benefits and I stay with it for how it simplifies my life, has improved my energy, helps decrease inflammation and joint pain, and has the potential to reduce my breast cancer and dementia risk.

It’s part of my fitness plan that also includes clean eating, resistance training, and mind body exercise and recovery work.

It was the first change I made last year and everything else has built on that.

It's your turn.

Pick an eating window and test it out!

P.S. Need ideas for rest & movement breaks to manage your energy during the day? Download the FREE Daily Energy Planner here.

Make A Stress Free Daily Routine

Thu, 29 Jan 2026 15:00:00 GMT

Ever heard of the island town that wants to get rid of time?

They have constant daylight from May 18th to July 26th every summer.

Imagine boating at 3am or gardening at 4am.

The 300 residents of Sommaroy, Norway proposed this idea of breaking free from the “global clock” and having a time-free zone in 2019.

Visitors play along by leaving their watches on the bridge.

Some say it’s just a marketing strategy to attract summer tourists.

Can you imagine all of the logistical issues?

When do you check out of a hotel or how do you know when a store or restaurant is open?

You can take away time but at some point, you’ll need to decide when you’re going to sleep and eat regularly to function on a basic level.

YOUR BRAIN CRAVES A DAILY ROUTINE.

The more structure you give it, the better it'll perform.

Ever tried to make some healthy habit changes like going to the gym regularly and notice resistance popping up?

That’s partly your brain trying to keep you safe.

It doesn’t know that going to the gym is going to help you get stronger and healthier.

It just knows it’s a change in your routine.

Do you need to clean up any of your Daily Routines right now?

If you’re not sure, ask yourself:

Are you waking up well-rested, accomplishing the most important tasks each day, and feeling hopeful & happy overall?

On a more basic level (just like we monitor with babies)… are you eating, sleeping and pooping?

If not, you may need to make some tweaks to your routine and how you support your brain & body by prepping & planning better for your daily activities & rest.

Let’s review some ways to structure your day to be your most productive, energetic, creative self.

You can use them to help you get back on track or stay on track.

To begin, look at how you are scheduling your waking, eating, and sleeping times. Trying to keep consistent times in these 3 areas will do a lot for your overall performance.

You can also use the 8+8+8 rule to keep it simple. You’ve got 8 hours each day for:

Sleep
Hard work
Play (hobbies, exercise, relaxation, socializing, creative & soul fulfilling activities)

DAILY ROUTINE CHECK IN:

Do a Daily Routine Check In to see what you might want to tweak.

*Remember when you want to make changes to your routine or add new healthy habits, always ease into them and try to tie it to something you're already doing. Example: breath work while you drink your morning coffee or tea; exercise after you walk the dog.

Need help narrowing it down to your One Thing? Check out this FIT Blog.

BASIC MOVES:

How do you START your day? Think about the fuel, hydration, movement, and/or meditation you need to TURN ON your brain & body for the day.
How do you PACE yourself throughout the day, so you maintain a good energy level? Think about the meal, rest, or movement breaks you need to SUPPORT your brain & body.
How do you END your day? Think about what activities you need to help CALM your brain & body to prep for sleep: journaling, reading, stretching, showering, breathing exercises, or making your schedule for the next day.

PRO MOVES:

Plan and protect your “DEEP WORK” blocks so you can be your most creative, focused self on the most important projects. Figure out the time of day you can focus best and block that off as much as possible.
Schedule in regular PLAY breaks for recreation, leisure, relaxation, creativity, exploring, and/or socializing. Do you need to add any of these to help you transition between work and home life?
Tighten up your routine to get enough REST & RECOVERY time in especially if you’re recovering from injuries, illness, or grieving.
If you’re struggling to have enough energy for EXERCISE, check in on your hydration, protein intake, rest breaks, and peak exercise time (figure out if you're a lark or night owl).

OVER TO YOU:

Decide if you do best with set times for each daily activity or if you work best with a priority checklist and chunking your time.

You don’t want your routine to cause more stress so figure out what works best for you.

I prefer to work from a weekly checklist of priorities and chunk my activities as much as possible.

If I get too specific about what I’m going to do at each hour of the day, then it overwhelms me if I get behind that schedule.

You may need a strict schedule of what to do every 30 minutes of the day to stay focused.

Listen to your body, it’ll help you figure it out.

Start by creating more structure to your daily routine but consider regular check ins for what you may need to tweak in your week, month, quarter, or yearly routines so you can have more energy, ease, & flow.

Next up, I’ll share the tweak I made to my schedule that has made the most impact on my energy & health this past year. It created structure to my day that I didn’t realize I was missing.

P.S. Need a Bodywork Routine to help you turn on or calm your body & brain each day? Mini Massage Camp has the 8 key spots you need to target. Learn more here.

Need ideas for rest & movement breaks to manage your energy during the day? Download the FREE Daily Energy Planner here.

#1 Muscle To Target

Wed, 14 Jan 2026 15:00:00 GMT

Apparently there's a trend to not set New Year's Resolutions anymore.

It makes sense.

80% of them are abandoned in the first two weeks of January.

The desire to improve our health, finances, or happiness is still there.

People are now setting goals when the timing is right for their body & life vs primarily at the beginning of the year.

More people listening to their bodies is a good thing.

It doesn't change the success rate of accomplishing a goal though.

You will fail when you go after a new one.

It's completely normal to get off track while it's becoming a habit.

It's how our brain is wired.

To resist.

It likes the familiar and thinks it's protecting us by using the same old pathways.

You'll also most likely go too hard, too fast, and burn yourself out.

It's human nature.

What matters is how fast you bounce back.

How resilient you are.

Not that you got off track.

️BUILD YOUR RESILIENCE MUSCLE.

You can build your resilience muscle.

It just takes practice picking yourself up.

To do that you have to become mindful of when you get off track.

The faster you realize it, the faster you can start up again.

You’ve also got to learn to let go of the guilt of eating that cookie or not going to the gym.

Before you go beating yourself up, focus on the fact you caught yourself or noticed that sneaky habit of procrastination and commit to starting over.

Instead of guilt, celebrate your wins.

Celebrate what you did do toward that goal or new habit no matter how small.

It'll help you keep doing it or attract more of it.

It’s OK if you over complicate it, overwhelm yourself, or get distracted by the new shiny object.

We want it all NOW.

New things excite us.

They turn on our brain’s happy hormones.

It just doesn't last.

How many books have you started that you haven’t finished?

So how do you get back on track?!?

️GET FOCUSED.

Decide on your 1 thing to focus on this month or quarter so you don’t sabotage yourself.

It could be related to your fitness, relationships, finances, or education.

Whatever you feel is the next step for you to move along your Wellness Adventure.

Need help narrowing it down?

Here’s the Mindful Athlete Goal Setting Worksheet to help you pick out your first fitness or wellness goal for 2026.

️ GO PRO TIPS (after you’ve picked your 1 thing):

Take Baby Steps. Your first action step needs to be a baby step. If it’s overwhelming, you haven’t broken it down enough. You can write up to 3 action steps but focus on one at a time. You probably can’t see more than 5 action steps at a time. Don’t force it. As you get new information, you may need to modify/tweak your plan. Example: you want to start doing more cardio each week. Action step- get some new shoes.
Make Space. Let go of the old, make space for the new. What do you need to declutter, release, or repurpose in your home or life so you have room for the upgrade you’re trying to make? Block off 15 minutes on your calendar to create space or to work on your first action step.
Find your Peak Time. When are you at your best for work, workouts, etc? How can you schedule doing your 1 Thing according to your peak times?

Remember to take deep breaths and baby steps.

It’s about progress not perfection.

You're training for a marathon not a sprint.

Building your resilience muscle will help you stay on course.

OVER TO YOU

Pick your 1 Thing this week.

Schedule it.

Do it.

Celebrate it.

Repeat it.

If you get off track...

Schedule it.

Do it.

Celebrate it.

Repeat it.

Build your resilience muscle.

Baby steps add up.

Your brain needs the reps to rewire.

You'll see results if you stay focused on your ONE Thing until it's time for your NEXT Thing.

P.S. Need more help getting clear on your ONE Thing?

Calm your Brain with the 12 Days of Bliss Challenge- ONE simple REST Move in just 5-10 minutes a day to help you Recharge & Reset for the New Year or anytime you're on the verge of Overwhelm & Burnout.

Let the Adventure to a Peaceful, Playful, Powerful Body Begin- Download the FREE Challenge here.

Best Move For A Younger Brain

Fri, 19 Dec 2025 15:00:00 GMT

Do you know what activity will help your brain stay younger?

Nope it’s not sleep, exercise, or what you eat.

Yes, they're all healthy brain habits but PLAY has been shown to decrease your brain’s biological age by 6 years!

What kind of PLAY?

This research study involved doing or learning a creative, skilled based activity.

Dancing the Tango, singing or playing an instrument, drawing, or playing real time strategy video games specifically were types of play studied that showed they helped your brain stay younger by improving your overall cognitive function.

PLAY taps into your superpower- Neuroplasticity or your brains ability to create new pathways for better movement, focus, mood, and creativity.

It helps you regulate your nervous system and can move you into a flow state- fully present, focused, at ease, and in your creative zone. Where time seems to slow down.

Movement, Meditation, Exploring, Journaling, Music, or creating Art can all help you get in flow and tap into your Peaceful, Playful, Powerful Body.

Unfortunately, we all typically play less as we age.

Even dogs stop playing as much as they get older.

We have to be more intentional about adding creative PLAY time into our days if we aren’t professional musicians or artists.

The busier you are, the more you’ll have to block off some PLAY time each week.

OVER TO YOU:

Do you need to add more PLAY into your life?

If so, what sounds fun to start in January?

Ready to sign up for some Tango classes?

Always wanted to learn the Banjo?

Do it.

It's time.

I want to start playing piano again and I'm working on getting a keyboard.

For now, I’m going to bust open this animal watercolor book and pens I got recently.

Pick one PLAY Move to do and see how your Body & Brain respond.

At a minimum you’ll feel more energy, ease, and flow but overtime your helping your brain become younger & healthier.

Dark Chocolate Health Benefits

Fri, 05 Dec 2025 16:00:00 GMT

My absolute favorite prescription from my Menopause Specialist, that I've absolutely crushed, was to eat 1 square of dark chocolate every day.

It has to be 70% cacao or greater.

Ideally eaten in the middle of the afternoon, especially if you have a mid-afternoon slump.

I brought it up with her because it’s one of the main things that helps me combat sugar cravings.

She recommended I do it DAILY for some of the other health benefits.

Dark Chocolate can help your:
·         Heart Health
·         Brain Health
·         Mental Health
·         Gut Health

Chocolate is made from cacao beans that are roasted at high heat into cocoa.

Cacao beans are considered a SUPERFOOD with over 300 beneficial compounds that can boost your mood, energy, and focus.

They contain Flavanols & Antioxidants which can improve your brain & cardiovascular function-regulating blood pressure, reducing risk of clotting & inflammation, and improving circulation & good cholesterol levels.

They're packed full of fiber & minerals.

1 ounce dark chocolate = 64 mg of Magnesium which supports sleep, mood, blood sugar stabilization, and your bone & heart health.

It can also help reduce stress by increasing your serotonin, endorphins, and dopamine levels.

>>The higher the cacao content in your chocolate bar, the more likely you're getting these health benefits<<

THE DARK CHOCOLATE RX: Eat 1 ounce of dark chocolate (70% cacao or greater) every day.

SPICE IT UP: Add a handful of pecans or almonds if you need a protein snack that’s super satisfying.

PRO TIP: Let It Melt In Your Mouth- slow down and let each bite of chocolate melt in your mouth to help boost the relaxation benefits. SAVOR. EVERY. BITE.

CHOCOLATE NOTES:

If all you’ve ever eaten is milk chocolate, you may have to work your way up to 70% cacao. The darker you go, the less sweetness & more intense the flavor.

>>Watch for added sugars because this is one way manufacturers get around the bitterness of higher cacao levels<<

If you’re sensitive or need to limit your caffeine intake, know that there is caffeine in chocolate. Dark chocolate has more than milk chocolate. Depending on the amount of cacao in it, the caffeine can range from 12-30 mg per ounce of chocolate. You may want to avoid eating it too close to bedtime.

Chocolate can help with PMS symptoms. I used to crave it at certain times each month.

Finally, Chocolate can trigger migraines in some people.

Listen to your body.

It might take a little exploring to find your happy level of cacao intensity, frequency, & favorite brand.

Honestly, some dark chocolate bars taste like dirt to me.

That's no fun.

You may not tolerate 70% cacao daily.

No biggie!

Don't torture yourself.

Remember we want the health benefits AND it to be a pleasurable experience.

Find your F-L-A-V-O-R.

EnJOY!

P.S. Ready to Boost your ENERGY, Strengthen your JOY Muscles, & Bring out the BLISS? Use the 12 Days of Bliss Challenge- ONE simple REST Move in just 5-10 minutes a day to help you Recharge & anytime you need a Reset. Download the FREE Challenge here.

One Hack For Better Sleep

Wed, 26 Nov 2025 15:00:00 GMT

Do you ever have trouble falling asleep?

It can be so frustrating when you do ALL the things to prep for sleep and get in bed on time to make sure you get enough hours only to lie down and nothing happens.

And the longer it takes to fall asleep, the more anxiety can start to creep up.

If this ever happens to you, I've got a relaxation tool to add to your REST Toolbox for sleep support.

It's been a game changer for me.

I got this sleep tip from a Yoga Therapist and OT who recommends it for all her clients to help them relax and fall asleep.

She recommends using a weighted eye pillow with some breathing exercises in bed to help with falling asleep (or back to sleep).

I honestly forgot about my awesome eye pillow that I've used in the past for naps and meditation.

So I dusted it off and tested it out.

OMG- it's been A-M-A-Z-I-N-G! I've been falling asleep faster and sleeping deeper.

In all fairness, I've been doing all the things to improve my sleep quality. I've shared those things in this FIT Blog but adding the eye pillow to the breathing exercises in bed has definitely led to a deeper relaxation response in my body.

Here's the eye pillow I use and recommend:

How it works:

The eye pillow needs to be weighted as this the pressure over your eyes helps stimulate the Vagus Nerve and the relaxation response. Mine has a lavender scent which is calming to the nervous system as well.

I recommend the "Happy Wraps" brand. They come in sets of 4 so you can give them as gifts to family & friends.

Add it to some Breath Work:

Here are 3 breathing exercises you can trial with your eye pillow to help you relax your body & fall asleep faster (or help you fall back asleep if you wake up in the middle of the night).

1. Belly Breathing:

Inhale 3 seconds through your nose
Pause a few seconds
Exhale 6 seconds through your nose or mouth
Repeat 3 rounds or more if you need it

2. Military Method Breathing Exercise: You’re going to breathe slowly as you relax from head to toe. With each breath, focus on letting your body feel heavy. Picture your body sinking down into your bed.

Begin by relaxing your facial muscles. Your jaw. Release any tension in your eyebrows.
Next relax your shoulders, then arms, and hands.
Move your attention to your midsection and stomach. Relax your belly muscles.
Next relax your thighs, your feed, and your toes.
Continue focusing on your inhale and slow exhale. You may fall asleep before you reach your toes especially as you practice over time.

3. Chanting "OM"- this sound creates a vibration in your throat that relaxes you by stimulating the vagus nerve through its auricular branches.

Inhale through your nose
Exhale and chant "ommmm" (as if you're saying "aum")- hold each "om" for about 10 seconds
Repeat 3 times or more if needed

Note: You don't have to sleep all night with the eye pillow. It'll naturally fall off as you roll to your side or change positions.

For the Kiddos: All of this would be great to do with kids for sleep support also. You can add a breathing buddy (stuffed animal) to their tummy to help with the belly breathing. I won't tell if you need a breathing buddy too.

OVER TO YOU:

You can use your eye pillow to relax for sleep and also during the day when you need a relaxation break or nap.

Test out the eye pillow with each breathing exercise to see which one your body likes best.

P.S. Feeling burned out? Use the 12 Days of Bliss Challenge- ONE simple REST Move in just 5-10 minutes a day to help you Recharge & anytime you need a Reset. Download the FREE Challenge here.

Creatine: It's Not Just For Body Builders Anymore

Wed, 12 Nov 2025 16:00:00 GMT

Have you caught the buzz?

I couldn’t ignore the research coming out about it.

And since I’d started lifting heavy*, it seemed like the perfect time to make this change as well.

I’m referring to the benefits of taking Creatine daily vs only with heavy workouts.

It’s been 5 months since I started taking 3-5mg per day.

I know it’s part of the reason I feel stronger.

What’s more exciting to me is how it impacted my mood and cognition.

Like less brain fog.

I think it’s even helping my memory.

I just feel better overall since starting it.

I’ve tried to make one change at a time this year to see how my body responds but of course it’s all building on each other.

And sure, it could be the consistent exercise and cleaning up my diet but there was a change in my mental health that I hadn’t felt before I started it.

It’s hard to describe but it’s like a shift in my level of optimism about everything.

Creatine is undeniably good for your gut, heart, brain, muscles, & bones.

What’s so cool are the studies on all ages and women showing that Creatine helped improve memory (short term, working, reasoning) and cognitive processing (how clear and fast you think/respond) even when under stressful conditions like lack of sleep.

Higher doses (10mg+) of Creatine have been shown to help older adults maintain their mental sharpness and improve depressive symptoms.

Do you see why I had to test it out for myself?

You can get Creatine in certain foods like meat and fish but it’s worth deciding if you want to supplement daily considering all the health benefits, especially if you’re over 40 years old & female.

6 Tips For Taking Creatine Daily:

Always check with your physician before starting any new supplement especially if you have high blood pressure or kidney disease and want to supplement with Creatine.
Make sure you get a clean product that has Creatine Monohydrate. I use the Naked brand: Naked Creatine.
Aim for 3-5mg daily.
Mix with 8+ ounces of water. 3-4 ounces of water for each gram of creatine.
Don’t worry about timing (when you take it) but you can do before or after workouts if you want to target muscle growth and active recovery.
HYDRATE. HYDRATE. HYDRATE. You MUST drink enough fluids if you’re going to take it daily. You don’t want to put undo stress on your kidneys. Creatine pulls water into your muscle cells helping with muscle growth and recovery.

More Info on Creatine:

You can do a loading phase when you first start taking it. Take 20-25g of creatine daily for 5-7 days then move to maintenance of 3-5g daily. It can rapidly boost your muscle stores by 10-40%. I didn’t do one. It might take a little longer to feel the effects if you don't do a loading phase.
Water retention- you might temporarily feel bloated, but it should go away quickly. If it continues, increase your water intake. Also take into account your activity level and if you sweat a lot due to your workouts or climate (or if you do the sauna). You'll need more water.
There is no evidence that it can cause muscle cramping, hair loss, or fat gain.
It is not an anabolic steroid.

You’ll get the best results when you combine it with resistance training.

I've not experienced any weird side effects or symptoms.

My labs look good & I feel good so I’m keeping this one going.

I aim to take it daily, but I do miss occasionally.

I take it around my workouts since I do a lot of resistance training. I want to maximize my muscle building and recovery. It also helps me remember to take it.

It’s OK if I miss a dose.

Remember it’s about progress not perfection.

I’m aiming for 80% consistency each week with all these healthy habits I like to do for my Body & Brain.

What about you?

Do you want to Feel Better, Have More Energy, Strong Bones, & Build Muscle Mass?

If YES, then your recipe for success is…. Protein + Resistance Training + Creatine!

P.S. Check out this FIT Blog on how to get started lifting heavy.

How To Build Strong Bones

Wed, 29 Oct 2025 14:00:00 GMT

I don’t think I’ve ever talked about this before.

I tend to focus on muscles, joints, & fascia so you can have better mobility & posture, but Strong Bones form the foundation to every move you make.

Our soft tissue has to attach to something. Right?

We’ve got 206 bones in our bodies.

Bones can get weaker (less dense) as we age making them more prone to break.

Hormone changes in both women (lower estrogen) and men (dropping testosterone) as well as inactivity play a role in bone loss.

Osteopenia is a warning sign that you may develop Osteoporosis which is a disease where more bone is broken down than replaced leaving your bones brittle and weak.

Both put you at risk for fractures especially in the spine, hips, and wrists.

What can you do about it?

BONE workouts.

How?

Exercise is #1 way to prevent or possible reverse bone loss!

Not just any kind of exercise helps you have Strong Bones.

Resistance Training is key.

Bones get stronger when stressed as it triggers them to lay down more bone.

Resistance of your bones against gravity during weight bearing activities like a push up or plank will help them get stronger.

If you've ever recovered from a leg fracture, it's the reason we have you gradually put more and more weight on it when walking to help the bone heal around the break.

Resistance of your muscles pulling on the bone when you do strength training with weights will as well.

4 TYPES OF RESISTANCE TRAINING FOR STRONG BONES:

Strength training with free weights or machines
Workouts with resistance bands
Body weight exercises- pushups, planks, squats, Yoga, Pilates exercises
Water sports that require paddling as the water creates resistance

One thing I love about Pilates equipment, especially the Reformer, is that the springs provide resistance and Pilates is full body weight exercises. All good for your bones (& muscles) yet gentle on your joints.

PRO TIP: Try wearing a weighted vest during your daily activities or cardio workouts to help strengthen your spine. Ankle and wrist weights for the extremities.

More Tips for Strong Bones:

Diet rich in Calcium, Vitamin D, and Omega 3’s- dark green vegetables (kale and broccoli), low fat or fat free dairy products, sardines, salmon, tuna, egg yolks, and fortified foods (milk, cereal, orange juice)
Avoid > 2 drinks of alcohol per day
Stop Smoking
Weight bearing activities like jogging, running, dancing, stair climbing are beneficial to bones (can help more with spine and lower body strength)
Tai Chi and Water Aerobics are full body workouts and gentle forms of strength training

BONUS: Resistance training not only builds Strong Bones but improves your overall strength, balance, and posture which helps prevent falls. Falls are number one cause of broken hips which increase the risk of death in the elderly population.

Good Form is essential when doing any strength training especially if you already have some signs of bone loss.

Always go slow and consult your physician before you start a new exercise program. If you’ve been diagnosed with Osteopenia or Osteoporosis, consult with a health professional to help you develop a strength training program, so you don’t injure yourself.

OVER TO YOU:

Do a Bone Check Up.

What do you need to add to help your bones stay Strong & Healthy?

If you're not sure, start with adding some Resistance Training 2-3 times a week to give your bones a good workout.

P.S. Ready to be active & agile at any age? Download your FREE Relaxed Body Toolkit to get started here.

Why You Should Lift Heavy After 50

Wed, 15 Oct 2025 14:00:00 GMT

Have you ever wondered why most Pro athletes retire in their 30’s?

Part of the reason is how the body changes as we age.

If you’ve noticed you aren’t quite as strong as you were in your 20’s, there is a reason.

All of us- both female and male- lose lean muscle and strength as we age.

If you do nothing, you’ll lose 8% of your strength every 10 years after age 30.

This process speeds up after age 60 for all of us.

Maybe you’re like me and started wondering WTH is going on as I approached midlife and my normal strength training workouts didn’t seem to be working as well.

Luckily, I ran across research that helped me make a major shift this year.

The result is that it has made me feel stronger than I’ve ever felt.

What was it?

One of the changes I made was to lift heavier.

I bumped up my resistance training- less reps, more weight.

Lifting weights with the goal of tearing fibers isn’t enough as we age.

Among other things we’ve got reduced estrogen- a main driver of muscle mass & strength.

You’ve got to lift heavier weight in order to get the attention of your brain to turn IT up and recruit all the muscle fibers for that power move you are asking it to do.

But there’s a catch.

We aren’t talking about lifting heavy for isolated muscle movements like bicep curl or rotator cuff exercises.

You want to lift heavy with functional movements of pushing, pulling, squatting motions that require a lot of muscle groups to perform them- i.e. squats, deadlifts, chest presses, row (bent over).

Power Moves > Heavy Weight > Low Reps- 3-6 reps is what you are targeting as you age.

Why?

Resistance training helps increase your metabolism and immune system, strengthen bones/tendons, improve blood pressure and lean muscle, and decrease inflammation.

Lifting heavy will accelerate all of these benefits as well as build better posture and burn fat while you exercise.

How do you know how much to LIFT?

Step 1: Figure out the heaviest weight you can lift for one rep for one of the power moves (squats, deadlifts, chest presses, bent over rows). Once you know that you’ll build up to it.

Step 2: Build up your foundation and endurance overtime. Get your joints and tendons ready to lift heavier weights. Start with an amount that you can do 8-15 reps for 2-3 sets.

Step 3: Increase weight and lower reps every 4-6 weeks until you reach your “heavy” lift goal of 3-6 reps for 3-6 sets.

REST REMINDER: You need more rest when lifting heavy so make sure to take 2-5 minutes of rest between sets. Do NOTHING while resting.

WEEKLY GOAL: Aim for resistance training 3x/week.

PREP WORK SAFETY TIPS:

You need to know how to have good technique when doing resistance training to avoid injury or straining your joints.

You want to have a good foundation and know how to engage your core and pelvic floor.

You may need to use a mirror to watch your form if you are new to lifting.

You can lift heavy with dumb bells or barbells. Dumb bells require more stability since you have to coordinate each side of the body.

Most importantly BUILD UP to lifting heavy OVERTIME.

NOTE: This is one of the rare times that I’m going to tell you to go hard and I’m assuming you’ve already got some type of resistance training with weights, machines, or bands under your belt.

I’m also assuming you DO NOT have osteoporosis or osteopenia. If you do, then you will need a health professional to guide/modify for you after you get clearance from your physician to lift heavier weights.

NEED MORE SUPPORT?

If you need support building your foundation (core) and mobility so you don’t injure your tissue lifting heavy, then you’ll want to check out our online camps here.

If you want 1/1 instruction & are in the Austin area, you can book a private session with Ender here.

Always listen to your body. If it needs more rest, give it rest.

Build up lifting heavy overtime.

Take the time to learn good technique and to get your daily mobility & recovery program in place.

The pay off is worth it- better bones, posture, strength, & energy.

P.S. Not sure how to get started with lifting heavy? Start with your form & mobility in our online camp or book a 1/1 with Ender to learn techniques for these power moves.