When concierge members and I discuss how much protein women need, the first words that come to mind are “muscle,” “burn fat,” and “build.” To this, I respond with: “yes, yes, and yes!” Yet, there is SO MUCH MORE when it comes to proper protein intake. Most women don’t realize that protein not only helps us build and maintain muscle, but it is also vital to maintaining the integrity of your tissues and organs. Here are a few benefits to adequate protein intake that women love.

When it comes to thriving through perimenopause and beyond, we often focus on hormones, hot flashes, and the occasional mood swing that could take down a small village. But there’s one topic that deserves more of the spotlight: strength training, especially when it comes to protecting your spine.

Getting yourself to the gym is a huge positive step toward better health and a stronger you. However, navigating the gym itself can be intimidating and deflating – especially when you get started. So I’m sharing three things that I recommend to all of my clients when they’re working on getting more comfortable at the gym.

Do you avoid taking showers or baths at night because you don’t want to deal with the hassle of blow drying your hair, either because you have a lot of hair or long hair or just limited time (and energy)? I get it. Washing your hair at the end of a long day sounds exhausting. Not only did I find a solution for that, but I also discovered ways the hair dryer is linked to strategies for better quality sleep at night.

Shopping should be an enjoyable experience, but for many, especially those who live in larger bodies, or bodies that don’t meet the conventional beauty standards, it can quickly turn into a stressful, frustrating ordeal. Here are 5 ways to navigate shopping with confidence.

You know “those” people you see at gyms. They walk in with confidence. They know where to go and what to do. They know the people at the front desk like family. Their workout looks tough, yet (oddly) they seem to be having the time of their life. How do YOU do that?  Let’s start with some numbers.

To eat or not eat the egg: that is the question I hear from so many women. And I am here to tell you, implore you, to celebrate the egg! Let’s get to the bottom of rumors about the egg and talk about simple ways you can embrace this superfood in your diet for healthy meals and well-fueled workouts.

Perimenopause. Menopause. Midlife. All about the same timeframe, between 40 and 55 years old. Thankfully, we are hearing more and more about it. While trendy diets and exercise challenges get your Instagram-scrolling attention, understanding your body’s chemistry is the true key to your success. Let’s break it down and explore why your hormones could be sabotaging your progress—and what you can do to win the weight-loss battle.

One diet trend I practiced for 10 years is Intermittent Fasting. But after my twins were born and I hit my 40s, the weight didn’t come off. In fact, I was still putting it on. So I did the research and now do the exact opposite of IF as a woman in her late 50s. And now I feel tons better. There is so much to say about the power of food as fuel in midlife.

I’ll admit it. I too can get caught up in the “I need to go to the gym” mentality to get in a good workout. One simple solution can make it easier to hit your strength training goals no matter where your schedule takes you: the pull up band.

Now that everyone is settling back into their regular routines, it's a great time to reflect on our experiences. I’m not necessarily suggesting that we sit down and judge the family and friends we spent time with over the holidays, or overanalyze everything we said or did. I’m inviting you to take a compassionate pause.

Admit it: you’ve taken on a New Year’s resolution that felt like the one. But here’s the truth: I’m still terrified because A) I don’t like to lose and B) The last thing my daughter needs is more stress.

As we step into a new year, many of us are ready to hit the reset button. But if you’re in your perimenopausal or menopausal years, you might be feeling like traditional resolutions—exercise more, eat better—just aren’t cutting it anymore.

About four years ago, I found myself completely drained. I was juggling the intense demands of raising a young child while navigating a high-stress job during COVID. Now, when anxiety arises I’ve learned how powerful it is to pause, breathe, and reflect on what truly matters. Reconnecting with my values has been a game-changer, offering a sense of grounding and empowerment that I strive to pass along to the women I work with.

Move over vodka, tequila has taken over as the top drink of choice. Tequila was the fastest-growing spirit in 2022, with the United States being the driving force with over 60% of sales. What is leading this charge? Consumers are looking for a premium drink that won’t derail their health and fitness goals.

Ever wonder how some people seem to have boundless energy while you wish you could have pushed the snooze button five more times? And how does your sister eat anything and not gain a pound? This is likely due to metabolic flexibility.

If you love movies like I do, you’ll notice that some actresses shine in midlife. Age is just a number, but talent and resilience are timeless. In a world often fixated on youth, the spotlight rarely fades on those who defy conventions and continue to dazzle us with their brilliance. From commanding stages to gracing screens both big and small, these iconic actresses prove that true success knows no bounds of age. 

The holiday season is almost here and while it’s often a time of celebration and giving, for women in perimenopause and menopause, it can also be a time of hormonal fluctuations, mood swings, and physical discomfort. This year, give yourself and your loved ones the gift of wellness. Here are some ideas that will stretch your pocketbook.

I’m baffled by the number of women who still count calories. We know the dinosaur thinking of “calories in, calories out” is a farce, a myth, and incredibly shortsighted. The fitness industry wants you to believe it so they can sell you something like an app to track your calories. The nutrition industry wants you to continue to search for THE perfect combo of calories and foods so miraculously you’ll have that body of the woman on their IG post. But I want you to know the truth. 

Trigger warning: this article contains personal details of pregnancy loss.

The first time, they called it a “chemical.” A chemical? I had a positive pregnancy test, which for me was so much more than just that — I had calculated the expected due date, wondered the baby’s gender, even added a few more names to the ever-growing list on my phone’s notepad. It was hard moving forward, but we did. We always did.