Sistas of Strength

09/18/2026

Embrace life as an experiment.

"You might realize that some of the goals you wanted to pursue don’t actually align with your priorities, or that your priorities have changed. Don’t be afraid to quit–it will free up time and energy so that you can work on the goals that do matter."

We often estimate how much we can do in a particular period of time.

09/16/2026

When's the last time someone asked how you're doing and you replied with:

🥳 So refreshed and well-rested
💃 Really loving all this free time
👩‍💻 Work is slow and simple right now
🧘‍♀️ Everything feels completely under control
😃 Super balanced and happy

I'm guessing never. Or rarely. 😂

You're probably much more likely to talk about how busy this stage of life is.

The kids are in a tough phase.
Work is completely nuts.
This time of year is crazy.
You're not sleeping well.
You're stressed.
You're tired.

And somehow, we keep telling ourselves that we'll prioritize ourselves when things calm down.

Please, for the love of YOU, stop putting your health on hold waiting for life to get easier.

Newsflash: It probably isn't going to happen.

There will always be a reason to wait for a better time.

A busier season.
A bigger project.
A different phase with the kids.
A vacation to get through.
A vacation to recover from. 😂

If you're too busy now, "later" probably isn't going to magically look that different.

The goal isn't to find a life where you have unlimited time and zero stress; it's to figure out how to take care of yourself in the life you actually have.

That might mean 10 minutes.
It might mean lifting weights.
Going for a walk.
Taking a class.
Getting outside.

Whatever it is, make some time to move your body and do something that makes you feel better.

Then go deal with the crazy because the crazy is probably still going to be there. You'll just be better equipped to handle it.

Trust me. I know. And I live this every day.

It's one of the reasons I train before I get into work and let the rest of the day take over. If I put it last on the list, it probably wouldn't happen.

The list is too damn long. 😂💪

Stop waiting for life to calm down.

Take care of yourself while it's crazy.

09/14/2026

Ever feel like you're just not doing enough?

Like you're burnt out, but somehow still feel like you're letting "everyone" down… including yourself?

I feel you.

It's so easy to believe that more is always the answer. It feels like the default:

Work harder.
Do more.
Push through.

Sometimes, yeah, more actually is the answer. Especially if you're just being lazy. And I bet you know if you are, whether you want to admit it or not. 😂

But a lot of the time, more isn't the answer.

Especially if you're a people-pleasing perfectionist.

HI. HAVE WE MET?

I'm slowly getting better at saying no, but it still feels uncomfortable sometimes.

I'm working on setting boundaries… and actually sticking to them.

I'm also slowly accepting that I'm human, perfection isn't an option, and I might as well stop expecting it from myself.

Right?

I don't want to feel stretched thin all the time.

I want to feel confident in the decisions I make — when I say yes AND when I say no — without constantly worrying about what other people think.

So here's what I'm working on:

Set the boundary.
Say no.
Feel guilty (because you probably will).
Then do your best to move on.

Maybe it gets easier with practice?

I'll let you know. 😉

"Those that are most slow in making a promise are the most faithful in the performance of it."
— Jean-Jacques Rousseau

09/11/2026

Look at it this way...

No matter where you're at right now, there's still room to improve.

You can get stronger.
You can get faster.
You can improve your conditioning.
You can build more muscle.

Whatever your goals are, there's always something you can continue working toward.

And that doesn't mean you shouldn't be proud of how far you've already come.

You should be.

Take a second to look back and recognize the progress you've made. And then get excited about what's still possible.

Because you don't have to choose between being proud of where you are and wanting to continue getting better.

You can do both.

09/09/2026

I've learned a lot about my empath tendencies.

And by tendencies, I mean... it's a pretty big part of who I am. 😂

Lately, I've been paying more attention to how much I allow other people's emotions, moods, and problems to dictate my own mood and anxiety levels.

I've been working on setting better boundaries. I'm learning that I can care deeply about people without carrying everything they carry. And I'm trying to stop beating myself up for needing more alone time and space than many other people.

If you want to be a great coach (and honestly, a great human) empathy matters.

You want people to feel seen, heard and understood.

You want to help, but there's a line.

Because the thing is, I think a lot of coaches are wired this way.

We want to help you, see you succeed, and be someone you can trust.

AND sometimes, we take on your emotions and problems as if they're our own.

I'm learning that I can still care without carrying it all.

As your coach (or your friend) I'll always try to help you make positive changes in your life and your health.

I'll be there when things get hard, I'll listen and I'll support you.

But I'll also tell you when it's time to do the hard thing anyway.

Even when you don't feel like it, life is chaotic and you wish someone could just make the hard part go away.

If you came to our gym, hired me as your coach, or asked me for help, chances are you're looking for some kind of change.

And you know what's freaking hard?

Change.

Honestly, life is pretty freaking hard sometimes too.

We can have empathy for where someone is and still encourage them not to stay there forever.

We can understand why something is hard and still do the hard thing.

We can support someone without taking responsibility for everything they're going through.

That's something I'm still figuring out: caring deeply without carrying everything.

I want to show up for people without losing myself in the process and I know I can have empathy while still holding boundaries.

Sometimes, the most helpful thing I can do for someone isn't to take away their struggle. It's to support them while they learn that they're capable of getting through it. ❤️

09/07/2026

I'm super preachy when I've got something figured out.

Like, for real, I want to yell at you and tell you how much better it is on the other side. 😂

I want to tell you to slow down and put in the work. To keep showing up for the small things every day, because eventually, those small things become the big things.

Train just enough. Not too much. Not too little.

I've done both, and you probably have too.

Instead, find your just enough (BAM) and stick with it instead of constantly thinking you need to do more. And definitely don't beat yourself up over one missed training session.

Same with eating.

Figure out the things that work for you. Experiment. Pay attention. Learn.

And when you "mess up" one meal, one day, or even one month... keep showing up. Start again with your very next choice.

It's so simple when you figure out what works.

But the journey to get there? So dang hard.

And honestly, it doesn't really end.

It just gets easier. You learn more about yourself. You get better at adapting. And hopefully, you start enjoying the process instead of being so focused on getting to some imaginary finish line.

I've spent years in this whole fitness and nutrition game. It's about damn time I have at least a few things figured out about myself. 😂

And yet... I'm still learning.

Because what worked before doesn't always work now. And what works now probably won't work forever.

You have to adapt. Always.

But then there are the things I have absolutely not figured out.

The workaholic thing.
The yelling-too-much-at-my-kids-some-days thing.
The nitpicking-my-husband thing.
The stressing-out-over-silly-things thing.

With those, I tend to swing between too much and too little, and I rarely feel like I'm getting it just right.

I don't feel like I'm nailing it, but maybe that's the point.

I have to keep reminding myself to show up.

To practice the things that calm my mind and help me become more patient and kind.
To remember that the work will wait, but my kids are growing up fast.
To pick and choose my battles.
To stop creating stress around things that probably won't matter tomorrow.

I'm showing up and practicing, even when I don't want to.

I'm sleeping more and hopefully once school is fully back I'll be working less at night.

And I'm trying to slow down before I speak, especially with the people I love most.

I mess up every single day, but I'm committed.

So here I am, riding this dang seesaw through all the ups and downs. Trying to find my just enough. Trying again when I fall back into the all-or-nothing, too-much-or-too-little black hole.

And maybe that's what progress actually looks like.

Not having it all figured out, just being committed enough to keep showing up anyway.

Where in your life are you committed to showing up, even when you feel like you keep getting knocked down?

09/04/2026

Knowledge is good. Action is better.

You probably already know more than enough to make progress.

You know that eating more whole foods would be a good idea.
You know that protein matters.
You know you should probably move your body more.
You know strength training is good for you.
You know sleep matters.

And yet… knowing what to do and actually doing it are two very different things.

We often get stuck looking for the perfect diet, workout plan, supplement, or routine.

But the truth is, you probably don't need more information.

You need to start putting what you already know into action.

And then do it consistently.

Stop waiting for the perfect plan or thinking you need to know everything before you begin.

Pick a few things you know will move you in the right direction and start there.

Because knowledge can tell you what to do, but action is what actually creates change.

Read the article below for more. 👇

An entrepreneur's guide to learning for quality, not quantity.

09/02/2026

A lot of fitness content online looks impressive.

That doesn't mean it's useful.

There's a big difference between:

📱 workouts designed for views

and

💪 workouts designed to actually help people move, feel, and perform better.

The best training usually looks simple:

- controlled
- repeatable
- intentional
- sustainable

The best workouts are not chaotic, flashy or exhausting for the sake of exhaustion.

08/31/2026

"You own a gym? You must have so much time to workout."

☝️☝️ What you might think.

—

👇👇 What's actually true.

I'm human. I'm a working mom over here trying to balance it all. There are many days I'm overwhelmed, have more things to get done than time to do them and sometimes I plain old don't feel motivated to train.

On the tricky days the power of my habits shines through. I know by now I can't rely on motivation and I can't say I'll do it later (after I take care of everyone else) because I won't.

I have to in the morning, before I get wrapped up in computer work, meetings and then dinner, driving, helping the kids with homework, etc.

Finding time to train is hard. Setting boundaries and guarding this time can feel selfish. It's also really worth it.

Don't make taking care of yourself optional. Decide when you'll do it and do the dang thing. Even when you don't wanna. Before you know it, this will be a habit and it will be part of who you are instead of the person you want to be.

I recently heard this quote and can't remember where, but I love it. "Boundaries are not walls to keep things out. Boundaries are bridges to let the right things in."

If you think about what you need in your life, what boundaries do you need to set? What bridge do you need to build?

08/28/2026

I realize the advice below is easier said than done. But trust me when I tell you, it's worth working on.

For your own sanity. For your own happiness.

You won't nail it right away. None of us do. But keep working at it, and remember: progress is progress.

Walk into a room (whether it's a gym, a party, or a meeting at work) and decide you're going to be yourself, whether people like you or not.

When you feel that twinge of jealousy or envy start to creep in, stop and ask yourself why you feel that way.

Instead of comparing how pretty you are, how strong you are, how successful you are, or how hard you have to work at something, use the people who have what you want as inspiration rather than comparison.

And remember: the person who seems to "have it all" probably wants something you have, too.

And she's probably not just lucky. She may have worked her ass off, made sacrifices, taken risks, or prioritized things differently than you have. Some of those choices you may be willing to make. Some you may not.

That's okay.

Life is a journey.

Your priorities up to this point are reflected in where you spend your time, energy, and money.

And the really cool part?

You get to change your priorities whenever you decide you want something different.

No judgment. No comparison.

Just awareness, intention, and the next step.