For the Love of You Coaching by Rachel

Monday.

A new week. A fresh start. A chance to reset and refocus.

You don’t need a perfect plan. You just need to take the next step that moves you forward.

A workout.
A healthy meal.
A walk.
An earlier bedtime.

Small choices add up.

New week. New mindset. 💪🏼🤍

Let’s make the best of it!

On Friday, I was feeling pretty depleted.

We had a patio set delivered last week, so we (mostly Chris 😂) spent Friday and Saturday getting our gazebo cleaned and set up. Along the way, we found a hanging chair and a water fountain that completed the space. We definitely invested a bit into creating what feels like my own little oasis.

But what surprised me most was what happened inside the house.

While he was working, I decluttered, rearranged a few things, moved some décor around, and made a few spaces feel more inviting and cozy. It cost nothing, yet it made a huge difference in how the house feels.

It reminded me that our environment has a powerful impact on our mood, energy, and stress levels.

Yes, sometimes investing in a space that brings you joy is worth it. But creating a peaceful environment doesn’t always require spending money. Sometimes all it takes is looking at what you already have with fresh eyes.

Today, the house feels warmer, the gazebo feels like a retreat, and I feel a little more recharged than I did a few days ago. It’s amazing how a few small changes, both inside and out, can create the kind of space that invites you to slow down, breathe a little deeper, and simply enjoy where you are.

Summer, I’m ready for you. ☀️🌿🤍

Sometimes, a girl just needs a little shopping therapy. 😆🛍️

Today was one of those days.

No, it didn’t solve all my problems, but it gave my brain a break, lifted my mood, and reminded me that self-care doesn’t always have to look like a workout, meal prep, or meditation.

Sometimes it’s as simple as getting out of the house, browsing a few stores, and doing something just for you.

And you know what? It helped. 😂

What do you do when you need a mental reset?

🤍 Rachel

It’s 💪🏼

After a few rough nights recently, I finally slept well and had a great workout this morning.

Let’s finish this week strong. 💪🏼

Make the best of it! 🤍

Sleep in perimenopause can be a funny thing.

Yesterday at work, I was actually bragging about how well I had slept the night before. I slept like a baby and felt amazing.

Fast forward to last night… and I got about 3 hours of sleep.

If you’ve been through perimenopause, you probably know exactly what I’m talking about. Sometimes it’s not that you’re worried, anxious, or upset. Sometimes your mind just decides it’s going to stay awake and think about absolutely everything except sleep.

The frustrating part is that I know all the things I’m supposed to do. Deep breathing. Staying off my phone. Not watching the clock. Getting up if I can’t sleep. But sometimes, despite knowing all the right strategies, sleep just doesn’t cooperate.

Was I upset? Not really.

Disappointed? Absolutely.

I have to hit the road for work today and I was really hoping to be at my best.

But here’s the lesson: one bad night doesn’t erase all the good habits you’ve built.

Perimenopause is not about being perfect. It’s about being consistent. My nutrition won’t change today because I’m tired. I’ll still hydrate. I’ll still do the things that support my health.

And tonight, I’ll try again.

Because sometimes the best thing we can do is accept the night we had and focus on what we can control today.

If you’re struggling with sleep right now, know that you’re not alone. Even those of us who coach this stuff don’t have it figured out every single night.

I may need a nap already but for the record, I did walk on the treadmill first. 😄

Make the best of it ! 🤍

Gratitude Wednesday 💛

Life gets busy. Stress happens. Schedules get full. Some days feel heavier than others. But one thing I’ve learned is that gratitude has a way of grounding us, even in the middle of chaos.

Gratitude doesn’t mean pretending life is perfect. It means choosing to notice the good that still exists while you work through the hard.

Sometimes it’s the big things:
• your health
• your family
• a safe home
• supportive people around you

And sometimes it’s the little things:
• your morning coffee
• a quiet walk
• a workout that clears your mind
• a sunset at the camper
• a text from a friend
• laughter around a campfire

The more we slow down and acknowledge these moments, the more we realize life is happening FOR us, not just TO us.

I truly believe gratitude changes the way we move through everyday life. It softens stress, shifts perspective and reminds us that even during difficult seasons, there is still something beautiful worth noticing.

Today, take a moment to reflect on one thing you’re grateful for. It may change the entire direction of your day. ✨

Make the best of it 🤍

It’s Monday, I slept good and workout is done. ✅

Let’s get this week started on the right foot.

We got this 💪🏼

Make the best of it! 🤍

Today’s HIIT workout …

It was a great reminder that effective training during perimenopause does not always mean going completely all out (even if it felt like I did 😂).

This workout included:
• 90-second treadmill intervals at 6.5 mph
• Dumbbell squat cleans
• Push presses
• Repeated rounds that kept my heart rate elevated while also building strength, power and endurance

My Garmin stats actually showed more aerobic conditioning than true max-effort anaerobic HIIT… and honestly, that’s perfectly fine for this stage of life.

I still got:
• cardiovascular benefits
• metabolic benefits
• impact work for bone health
• calorie burn
• endurance training
• muscle-building movement
• improved insulin sensitivity

And this is exactly why I often talk about “productive training” instead of punishment.

Some days I can run faster with the exact same effort. Today wasn’t one of those days… and that’s ok too.

Hormones, sleep, stress, recovery and life all affect performance during perimenopause and post menopause. Learning to work with your body instead of constantly fighting it is part of the process.

As estrogen declines, we naturally lose muscle mass, power and bone density. This is why workouts that combine strength, impact and cardio become so valuable during this stage of life.

Movements like squat cleans, push presses and treadmill intervals help train the body to stay strong, athletic and resilient as we age.

And no… you do not need to spend an hour doing brutal burpees to benefit from HIIT.

Sometimes the goal is simply to challenge the body enough to maintain power, heart health, muscle and bone strength… while still recovering properly afterward.

That balance matters more than people realize in midlife.

Train for the woman you want to be at 60, 70 and beyond. 💪🏼

Not just for the number on the scale.

Make the best of it 🤍

After a sweaty 🥵 HIIT session with 6 sprint work of 90 seconds like this, I’m reminded why this kind of training matters so much during perimenopause and post menopause.

We often think walking and strength training are the only things that matter during perimenopause and post menopause. And yes, they are incredibly important. But there’s another piece of the puzzle that deserves more attention: HIIT workouts and impact training.

As we age and estrogen declines, we naturally start losing muscle mass, power and bone density. This is why simply “burning calories” should no longer be the goal. We need to train our bodies to stay strong, explosive, stable and resilient.

Short HIIT workouts can:
• Improve insulin sensitivity
• Support fat loss, especially around the midsection
• Improve cardiovascular health
• Increase energy and endurance
• Help preserve muscle and athleticism as we age

And impact matters too.

Things like jogging intervals, low box jumps, skipping, squat jumps or even brisk uphill walking create force through the bones. That force sends a signal to your body that your bones still need to stay strong. This becomes especially important after menopause when bone loss accelerates.

No, this doesn’t mean you need to do crazy burpees for an hour.

Even a few short intervals added into your week can make a difference. The goal is not punishment. The goal is to remind your body that it is still capable, powerful and meant to move.

Train for the woman you want to be at 60, 70 and beyond. 💪🏼 Not just for the number on the scale.

Make the best of it! 🤍

Routine matters…

Most of my posts show workouts, walks, hikes, or movement of some kind because I truly believe staying active is a big part of aging well.

But wellness is more than fitness. It’s also sleep, healthy meals, stress management, boundaries, connection, and taking care of your mental health.

Life will always have stressful seasons, and everyone goes through challenges. That’s why healthy routines matter so much. They give you stability, help you keep showing up for yourself, and make hard times easier to navigate.

The goal isn’t perfection. It’s building habits that support your body, mind, and overall well-being.

That’s the real foundation of healthy aging.

Make the best of it! 🤍