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The Strong Her Blog:
The Heat & The Heavy
Stop settling for "just getting through it" and start mastering the science of your changing body. Whether you are navigating the chaos of perimenopause or optimizing your health in menopause, we provide the evidence-based strategies you need to feel unstoppable. This transition is your invitation to build a body and mind that are more resilient, powerful, and capable than ever before. Your strongest era starts with one click—dive into our latest research and reclaim your superpower today.
The 3:00 AM Club: Why Sleep is Your Secret Strength Metric ⏰💤
Do you regularly find yourself staring at the ceiling at 3:00 AM, wide awake, tracking the minutes until your alarm goes off? Welcome to the club nobody wanted to join. In midlife, sleep changes from something we take for granted into our most critical performance metric. If you are feeling "wired but tired," you aren't imagining things—your hormonal software is going through a massive rewrite, and your sleep cycles are taking the hit. But as your coach, I want to change how
May 293 min read
The "COUCH to STRONGER" for Midlife: Why Slow is the New Fast
Why your tendons need a 12-week head start and the science of the "Slow Build." You wake up, catch a glimpse of yourself in the mirror, and decide: Today is the day. No more excuses. You dive feet-first into a high-intensity aerobics class, a local boot camp, or that "shred" video you found on YouTube. You push through the first few days, fueled by pure determination. But somewhere between day four and week three, the wheels fall off. You aren’t just tired; you are in pain—
Apr 83 min read
Stiff Joint Management For MusculoSKeletal Syndrome of Menopause
I was sliding into my weekend after a massive week with patients in my Physical Therapy practice. I’d had dozens of great conversations helping women translate what their bodies were trying to tell them. But as a result, I had to do a lot of sitting. What I’ve noticed over the years—and especially in the last few—is that my body craves low-level movement. I am not happy with prolonged sitting. I get stiff, sore, and my joints start to ache. If I were to translate my own body’
Feb 182 min read
Why Osteoporosis, Osteopenia and the Frailty Trap of Menopause is Coming for Us—And How I’m Training to Outrun It.
As a 44-year-old athlete and Physical Therapist, I’ve spent 20 years obsessing over how the body moves. I pride myself on being one of the fastest players on the pitch. Then, the "Major Red Light" happened: I stopped getting to the ball first. I hadn’t changed my training. I wasn't "old." But I was losing my edge. I started to freak out. As a PT, I knew that fast-twitch muscle fibers (the ones that give us sprint and agility) naturally decline as we age, but the textbook answ
Feb 182 min read
The Perimenopause Testing Trap: Why Your Labs Might Be Lying to You
"Your labs are normal." For a woman in perimenopause, these four words can be the most frustrating sentence in the English language. You haven't slept in three weeks, you’re experiencing "Sweater Parkour" at the grocery store, and you’ve developed a "high-response" signal to every dirty spoon in the house—yet the paper says you’re "fine." The truth? Many healthcare providers are still using a "Menopause 1.0" mindset to diagnose a "System Upgrade 2.0" transition. In perimenopa
Feb 33 min read
Perimenopause 101: What the Heck is Happening?
"Perimenopause… what?! That can’t be me. My mom just went through that! I’m still young!"
Jan 214 min read
Why Your "Hormone Factory" is Rebranding: Understanding the Cycle in Perimenopause
In our 20s and 30s, most of us viewed our menstrual cycle as a minor monthly inconvenience. We tracked it (if we did at all) just to know when to carry tampons.
But in perimenopause, the rules change. Understanding the phases of your cycle is no longer a biology elective—it is your roadmap for survival.
Jan 83 min read
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