ARC Health, Fitness and Weight Loss

If I had a dollar for every time a woman told me that they were nervous to lift heavier because they don’t want to look bulky, I’d have dozens of dollars in the bank! Women, especially older women have been fed this nonsense for years and it just isn’t true. The real truth is lifting=toning and I can prove it through sharing my personal upper body workout that I do weekly with increasingly heavier weights to achieve my upper body tone. As I’ve said before, I would never recommend anything to someone that I haven’t done or aren’t willing to do myself. I live my own programming every day.
That tone that you want so badly to see with all of your hard work will 100% come from picking up the weights. Well, that and reducing body fat through a modified diet based on your unique biology.
Lifting heavy weights for your skill level will tone your muscles without creating bulk by increasing your muscle density and reducing body fat. An added perk, is that there is no age limit on lifting, and the power you feel from discovering this as a woman in your second stage of life is exhilarating! Not only can we do it, we should do it and I would encourage anyone to start now.
Here is my personal upper body workout that I routinely and consistently do week in and week out. It’s short, it’s standard and it’s consistent! For information or to discuss your personal programming, contact me for more information! I’d love to help.

Thank you so much for the awesome jersey Logan Odendahl and ! I’m proud to support such badass, bold and beautiful women! Go TBirds! 💪🏼

Breakfast in 5 parts: A play on fried egg sandwiches.
Cast: 1 whole egg, 2 egg whites and 1 light multigrain English method (Add salsa for flair).

Poor whipped egg mix into hot pan as you shimmy said pan round like a tilt-a-whirl spreading the egg mix around thinly. Add your toasted English muffin halves to the egg mix and allow to cook until solid. Flip the eggs/English muffin and fold eggs into center before finishing sandwich stack. Add salsa to the middle prior to eating or dip into it (like I do) to prevent any soggy grossness. Enjoy!

Ah, the change. That miserable biotch that inevitably comes around to greet all of us beautiful women and brings along any imaginable discomfort with it. We all know it’s going to happen, we’re expecting it. But that doesn’t mean we have to go down without a fight. Here are just a few nutrition tips that can help you feel as comfortable as possible while helping you improve your health all of the way through.
1. Include foods rich in vitamin D, like dairy or green, leafy vegetables, for bone strength.
2. Protein is key for maintaining muscle mass and bone health during menopause. I can help you with your exact recommended daily intake, but you should always aim for more than 60g.
3. Including whole grain and vegetables will increase your fiber intake, which helps with weight management and blood sugar control.
4. Limit saturated and trans fats. Focus on unsaturated fats like those found in avocados, certain nuts, and olive oil to aid in improving heart health.
5. Try to control your sodium and sugar intake, which can worsen hot flash symptoms and disrupt sleep. We all know these two problems are enough to deal with on their own!
Lastly, be patient with yourself as you go through this crazy but inevitable era. Go for a walk, take your vitamins, drink your water, take care of yourself, and try to find some joy every chance you get. There is a light at the end of this tunnel and we want to be healthy enough to damn well enjoy when we see it!

I’m kicking my own ass do you mind? I’m not even lying. Added 25 more military push-ups to my total and moved up on my shoulder presses and bicep curls. I might have noodle arms for the next two days, but damn it feels good. Pick up those weights ladies. Even if today is your first day and even if the number isn't as high as you’d like it to be, pick up those weights ladies! It's all effective and you'll only benefit from this day forward. Trust me, the you that you live to be next year, in 10 years and even in your golden years will thank you!

I’m just over here protecting my metabolism and preventing osteoporosis/sarcopenia one kick ass workout at a time. Adding heavier weights in your 40s hits differently 😎

Fruit Nachos taking over as my go-to snack for the foreseeable future 🤘Sliced apple, drizzle of honey, blueberries and Pistachios. It’s a winner.

Full upper body days make me feel damn near invincible. I have found no bigger payoff in training than knowing that the strength I feel now I have earned from hard work and sticking to a good routine . If you’re going to make any real change, you need to learn to love the routine and I say routine because that’s exactly what it is. It’s a routine of progressive exercises aimed at increasing your muscle strength one day at a time. There is no need for any crazy diversions or fads, trust me. Just the decision to stick with a good old-fashioned routine designed for your goals will put you on track towards success and show you how great you can feel about what you’re capable of in no time!

New gym editions🖤

Recertification complete✅ Even after earning a bachelor’s degree in health, the education never really stops when you work in a field like this. In order to maintain every certification I hold, I need to complete 20 hours of continuing education every two years. It’s a surefire way to guarantee that I not only know what I’m talking about, but that I am as up-to-date with current health and physical fitness information as I can be. What does this mean for you? It means that when you choose me as your health coach, you are choosing a person who cares just as much about your safety and longevity as I do about your health and fitness goals.
I actually love this time! Not only does it allow me to refresh any skills that I feel need refreshing, but it also allows me to take any additional training that I feel to be helpful in order to best serve my clients. I do have a few openings in the next 2-3 weeks for both new client consultations and follow-ups. If you haven’t had a follow-up appointment in a few months and are looking to gauge your progress and reassess your plan, now is the time! Let’s work together to make sure you have everything you need to reach those goals!

Peace out 2025! We deserve to take pride in who we are today, thanks to the effort we've invested throughout the year. Together, we set goals and surpassed them, building confidence and overcoming insecurities. We've focused on truly important areas like resilience and self-confidence. Feeling proud of yourself and able to smile at the world with your head high is priceless. You’ve all achieved that this year, and I can't express how much it means to share in your joy!

This year also marked ARC's second year in business. How did we get here so quickly? There were busy times, steady times, slow moments, and even times of doubt. But in the end, this year surpassed the first, and I couldn’t be more thrilled! I love the new client consultations, but what I cherish even more are the monthly follow-ups that help us build a strong relationship—not just around nutrition and fitness but with each other—to focus on what’s best for you. I hope to keep this momentum going in 2026 and achieve even more. Cheers to all of you, and here's to an amazing next 12 months of working together! Thank you all again—I truly appreciate everything! ❤️ ❤️