Wellness

After more than two decades of coaching men and women how to feel good in their bodies, I have a different solution for how to get where you want to be…and reveal the fitness goal killer that no one (no one!) is really talking about.

The little-known condition called sarcopenia may be one of the biggest threats to healthy aging. Fortunately, it is also one of the most preventable. Sarcopenia is the age-related loss of muscle mass, strength, and function. While it may be common, it doesn't have to define the second half of your life.

I know. It seems really odd–How can I be happy my twin teens are LEAVING for college? Especially when the “empty nesting” industry aims to help the 21 million of us in the U.S. whose children have “flown the coop”, when we are inundated with books, coaches, travel packages, home remodeling, etc., all targeted or “help” those of us in this stage of our lives. But a wise mentor once taught me: Every parenting decision should be made with two goals in mind – independence and resilience.

Women are often taught to normalize pain, leakage, pressure, stiffness, and exhaustion as “just part of motherhood,” aging, menopause, or recovery after cancer treatment. Many women spend years quietly dealing with symptoms that affect their confidence, exercise routines, relationships, sleep, and quality of life without realizing help is available.

It's finally here! The season when Alexandria comes alive. And while this change in weather is a natural motivator to get us moving, I want to talk about something most people completely overlook in their wellness routine. It’s something that costs nothing, requires no equipment, and delivers benefits that some might find surprising. Morning sunlight.

Walk into any gym or scroll through five minutes of fitness content online and you're instantly confronted with choices. Dumbbells here, kettlebells there, a barbell rack in the corner, and someone in the back swinging what looks like a bag of sand….? I’m here to provide some clarity and encouragement.

There’s something about spring in Alexandria that makes everyone collectively decide, “This is the week I become a new person.” The windows open, the walks get longer, and suddenly we’re all convinced we can go from winter hibernation to weekend warrior overnight. Your body has other plans.

For a long time, I believed strength peaked in your 30s and slowly faded after that. I thought getting older meant getting smaller, “softer” (doughy), and worse yet, weaker. I’m so glad to say: I was wrong. I am in my late-50s and I am stronger physically, mentally, and emotionally than I’ve ever been. Not because I chased youth, but because I finally worked with my body instead of against it. 

Vulvodynia currently has a broad definition: vulvar pain of unknown cause lasting at least three months. Because it is a diagnosis of exclusion, getting help can be elusive for many people.

When we think about health markers, we often focus on weight, cholesterol, or daily step counts. Improving grip strength rarely is discussed, and yet, it’s one of the most well-researched, reliable indicators of overall health, functional strength, and longevity.

If you’ve spent any time in the wellness space lately, you’ve probably seen vibration plates everywhere. They promise stronger muscles, better circulation, lymphatic support, bone health, and even fat loss, all while you stand (or squat) in one place. So… are they worth it? The honest answer is somewhere in the middle - and that’s actually good news.

For years, hormone replacement therapy (now more accurately called menopausal hormone therapy, or MHT) has lived inside a “black box” for many women…mysterious, intimidating, and often misunderstood. If you came of age hearing that hormones were dangerous, risky, or something to avoid at all costs, you’re not alone.

Have you ever had a shoulder that seems to get stiffer and stiffer? No clear injury or obvious reason exists for your discomfort. You may have even cut back on things like lifting your kids, going to the gym and doing household chores in hopes of getting some relief. Yet the pain still lingers, and your motion is getting worse.If this sounds familiar, please hear this: you are not imagining it, and you are not alone.

Should you choose the 5, 10 or 12.5 pound dumbbell? When do you progress to a heavier weight? Is there an easy formula you can use so you aren’t so lost in a gym or in your favorite class? You've come to the right place, because this is a topic I LOVE to teach and hope you’ll walk away with greater clarity and confidence!

It was 2011. I was in my mid-forties. I co-owned the first women-owned strength training gym in Alexandria. I was a hard-charged business owner and seeking the title of best mom of twins. Yet inside I was dying. In retrospect, I was giving it all to my work and my kids. Nothing was left for me—and my body—which was still weary from a difficult conception and childbirth experience. And boy, did my body show for it.

Peptides are suddenly everywhere. Wellness conversations. Doctors’ offices. Group texts. And no, they are not new. Bodybuilders have been using peptides forever. The difference now is not who is using them. It is why they are gaining momentum. Peptides work. And recent breakthroughs have made that impossible to ignore.

The start of a new year often brings a desire to feel energized, clear-headed, and fully yourself again. January isn’t just about a fresh calendar—it’s a chance to rebuild momentum and choose habits that support how you want to feel in the months ahead.

I am thrilled that women are now aiming to eat MORE, not less. I encourage my own members to count their grams in protein daily to help understand how they are often undernourishing their bodies in their overwhelmingly busy lives (and workouts!). But here’s where I’m starting to get concerned.

When the new year rolls around, I always like to write about a few things that have nothing to do with the store. Let’s be honest—we probably all need a little reset after holiday shopping. This time of year also brings resolutions about being healthier and happier in 2026. That’s part of this post, but only part of it.

Pelvic floor therapy isn’t just about treating “women’s health” issues—it’s about empowering people to move, live, and love without pain or fear. These three women’s stories show what’s possible when we start talking about the muscles no one talks about.

‘Tis the season for toasts, cocktails, and cozy pours by the fire with friends and family! Yet, before we raise our glasses, let me raise a question: what does (extra holiday) drinking mean for our brain health?

For women in perimenopause and menopause and post menopause, the stories are the same, and they’re heartbreaking. I applaud those women who have courageously come to me to express their intimacy concerns. It’s time we talk about just how important these issues are to our midlife health and wellness.

Today, I’m handing the microphone to the team. These are the gifts they love to give and the pieces they’re using in their own homes. I hope their picks spark an idea, solve a list, or simply make you smile.

We’re endlessly inspired by the women in our lives. They are busy, brilliant, generous, and juggling more than most will ever know. Whether she needs rest, rejuvenation, or a little everyday luxury, these gifts deliver something she’ll truly love, and absolutely never re-gift.

We all remember the era when red wine was touted as the shortcut to better health and longer life. Turns out, much of that buzz stemmed from studies in yeast and mice—not humans—and the latest research is setting the record straight. Here’s what you really need to know now.

Between travel, jet lag, and nonstop family plans, the holidays can make it tough to stay on track with fitness. But what if you could feel strong and energized no matter where you are? I’ve discovered the key to doing just that. It all comes down to one surprising item I pack every time I travel.

As the pace of life quickens and the holidays approach, many of us start to feel the pull between excitement and exhaustion. It’s that in-between space, full of celebration but short on rest, where our inner balance begins to shift. And one of the first places we feel it? In our digestion, our sleep, our mood, and even our skin.

We’re surrounded by “anti-aging” everything — creams, treatments, filters, touch-ups. It’s almost as if showing signs of growing older is something we should apologize for. But here’s the truth: every wrinkle, every silver strand, every shift in how we move or look is a story.