Honestathome

Listen, peri/ menopause doesn’t “break” your ability to respond to training. This is why strength training is becoming viewed less as “fitness” and more as preventative medicine for women AND I AM LOVING THIS FOR US.

A 2026 meta-analysis found women improve strength and body composition across the lifespan — including postmenopausal women. IT’S NEVER TOO LATE, NEVER GIVE UP ON THIS. The research is too good and clear about muscle being too important- and this is why …

lifting helps insulin sensitivity
helps body composition
helps bone density
helps hot flashes and mood
helps maintain independence later in life
Researchers are now realizing:

The decline in muscle after menopause is not inevitable- you can always improve, at any age.
A lot of the issue is under-training, not inability- we just need the right programming!

Resistance training is one of the strongest tools we have for preserving metabolic health during menopause- it’s healthcare!




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Comment RESET and I’ll get you set up on a new program tomorrow 😆

Diaphragmatic breathing isn’t just a “relaxation trick”, it’s a foundational skill that affects strength, recovery, and even how your core functions 🤩🤯🧘

Most adults (especially stressed, busy, or training hard) default to shallow chest breathing, and that creates a cascade of problems.

Instead of lifting your chest and shoulders, you’re breathing down and out—your ribs expand 360°, your belly gently rises, and your diaphragm does the work.

Why it matters (especially for you as someone who trains)???

🍎It gives you a real core (not just abs)

Your diaphragm is part of your core system along with your pelvic floor, obliques, and deep spine stabilizers.
If you’re breathing shallow:
• Your core never fully pressurizes
• You lose stability under load (squats, deadlifts, presses)

Good breathing = better bracing = more strength and less injury risk

Simple way to start (takes 3 minutes)
• Lie on your back, feet up on a bench
• One hand on chest, one on ribs
• Inhale through nose → expand ribs 360°
• Exhale slowly through mouth (like fogging a mirror)
• Feel ribs come down, abs gently engage

Do 5 breaths before workouts or before bed 🙌

Real Talk with Coach P 🗣️

Doing more high-intensity workouts isn’t the answer for your 40+ body and metabolism.

At this stage, your body doesn’t need more stress—it needs the right stress. Stress is GOOD, cortisol is good, just the right ones and the right times.

More HIIT won’t fix low energy, stubborn fat, or slow recovery… it usually makes it worse.

Strength training, smart conditioning, and real recovery- that’s where the results are now.

Train smarter. Not just harder with Honest at Home 🏠

For so many years, fitness was all about burning calories. Sweating more. Eating less. Trying to make ourselves smaller. We were taught to measure a workout by how exhausted we felt afterward instead of how capable, energized, and strong we became because of it.

But something shifts when you start training to build strength instead of just burn calories. You stop asking, “How much did I burn?” and start asking, “What can my body do now that it couldn’t do before?” More weight on the bar. Better balance. More confidence. More energy for real life. Strength changes the relationship you have with exercise because it stops being punishment and starts becoming empowerment AND our future self.

And honestly, building strength changes more than your body. It changes your mindset. You begin to take up space differently. You trust yourself more. You realize your body isn’t something to constantly fight against — it’s something to support, challenge, and care for.

If you can relate, welcome to the phase where training becomes about longevity, resilience, and feeling powerful for the rest of your life — not just chasing a smaller number on a scale. WELCOME. Dm me and let’s chat about what this training might look like for you.

Exercise doesn’t just make you “fit.” It creates real biological changes that help lower chronic inflammation in the body.

When you strength train or do cardio consistently, your muscles release compounds called myokines. These are anti-inflammatory chemicals that help regulate the immune system and reduce inflammatory markers in the body.

Exercise also improves insulin sensitivity.
That matters because chronically high blood sugar and insulin resistance are strongly linked to inflammation, fatigue, weight gain, and metabolic disease.

And there’s more:

• Exercise helps reduce visceral fat (the fat stored around organs), which is highly inflammatory.
• It improves circulation, helping deliver oxygen and nutrients more efficiently throughout the body.
• It lowers chronic stress hormones over time, especially when paired with quality sleep and recovery.
• It increases mitochondrial function — meaning your cells become better at producing energy and recovering.

This is why consistent movement can help reduce:
Brain fog. Joint stiffness. Low energy. Poor recovery. Mood swings. Even some hormone-related symptoms.

The key word is CONSISTENT.
One hard workout won’t magically fix inflammation. But months and years of strength training, walking, mobility, and recovery habits absolutely change the way your body functions.

This is especially important for women over 40.
Muscle becomes one of your greatest tools for blood sugar regulation, metabolism, bone density, and long-term health.

Train because you love your body enough to help it function better — not because you’re trying to punish it.

If I run into you at Costco and I’m dripping sweat 😆

Most people don’t struggle with fitness because they lack motivation—they struggle because they haven’t made it a HABIT (a behavior that’s been repeated enough it becomes automatic).

In Atomic Habits, James Clear explains that real change doesn’t come from big bursts of effort—it comes from small actions done consistently. You don’t need a perfect program or a perfect week. You need a system you can repeat.

First, just outside your fitness (sorry shameless plug here but you know it’s true.) THE start small enough that you can’t fail. Lay your workout clothes out the night before. Commit to just 10 minutes. Stack your workout onto something you already do, like right after your morning coffee. These aren’t shortcuts—they’re strategies. Because once fitness becomes something you just do, instead of something you have to think about, everything changes. That’s when results stop feeling hard… and start feeling inevitable.

DM me “I’m in for the HIVE” 🐝



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Me and my BFF the foam roll because I LOVE CROSSFIT and I’m trying to learn to so butterfly pull-ups and love lifting heavy weights over my head 😱 I know, I know I preach proper progression and progressive overload but sometimes a girl just has to go for it and pay for it I guess.