🪖​Time: 30–40 minutes
Level: Intermediate–Advanced (modifications provided)
Goal: Improve cardiovascular endurance, speed, and stamina
🔥 WARM-UP (5 minutes)Gradually increase intensity:

• 0–2 min: Walk at 3.5–4.0 mph
• 2–4 min: Light jog at 4.5–5.5 mph
• 4–5 min: Dynamic leg swings (off treadmill) + walking lunges (optional)​

🧘‍♀️ COOL DOWN (5 minutes)

• 2 min walk at 3.0–3.5 mph (0% incline)
  
• 3 min off-treadmill stretches:
  
  • Standing quad stretch
    
  • Hamstring stretch
    
  • Hip flexor lunge
    
  • Calf stretch on incline
    
  • Deep breathing
    

No one talks about it.

Not at the barn. Not in most riding clinics. Not in the tack catalogs or lesson debriefs. But if you’re an equestrian woman, chances are your hormones have affected your ride far more than you realize.

Whether you're just a few months postpartum or entering the long arc of perimenopause, your body is changing. And those changes can throw off your balance, mood, muscle tone, timing, even your sense of identity in the saddle.

It’s real. It’s normal.

And it’s time we talked about it.

The Clinic That Took a Turn (In the Best Way)

This past weekend, Beth Walkowicz of Walnut Grove Stables asked me to come teach an unmounted clinic. Being who I am, I wanted to plan a specific, 45-minute, outlined clinic/workout. I had it focused, structured, and timed.

When I proudly reported back to Beth what I planned, she asked,

"Will it be fun and upbeat?"

Cue the identity crisis.

At 3 AM the morning of the clinic, I was lying in bed spiraling, thinking, “I’m not fun and upbeat—I’m efficient and practical! What am I going to do?  What if I’m too intense?  What if they hate it?”

So when I arrived and came face-to-face with a herd of women, I took a breath and told them exactly what I just wrote.

Then I said:

"So I’m going to do what I’ve never done—I’m going to wing it. You tell me what you think your imbalances and weaknesses are."

At first, the answers were what you'd expect: stiff hips, tight shoulders, and weak cores.  But it didn’t take long before the conversation cracked wide open.

We started talking about postnatal recovery.

Then perimenopause.

Then menopause.

The two subjects no one talks about, especially in equestrian spaces.

But that day, we did.

Postnatal to Menopausal: The Hormonal Arc No One Prepares Us For

From the moment you give birth to the moment your cycle ends (and beyond), your hormones are on a rollercoaster ride that affects everything from motivation to muscle memory.

If you’ve ever thought, “I don’t feel like the rider I used to be,” this might be why:

🌿 Postnatal Hormones: The Quiet RecoveryAfter childbirth, whether it was six weeks ago or six years ago, your body is still recovering in ways most people never see.

Estrogen and progesterone drop significantly post-delivery, which can affect energy, mood, and tissue repair.

Relaxin, a hormone that softens ligaments during pregnancy, can stay in your system for months (especially if you’re breastfeeding), making your joints feel unstable.

Your core and pelvic floor may feel disconnected, painful, or unresponsive, yet you’re expected to ride like nothing happened.

What it can look like in the saddle:

• A wobbly seat or unstable posting rhythm
  
• Emotional ups and downs
  
• Leaking during rising trot or canter
  
• Loss of confidence in your body
• Low back pain

🔄 Perimenopause: The Slow, Sneaky Shift

Perimenopause can start as early as your mid-to-late 30s and last up to a decade. Your hormones start fluctuating like a wonky radio signal—strong one day, gone the next.

Common equestrian symptoms:

• Anxiety or mood swings
  
• Brain fog while schooling or at shows
  
• Decreased muscle recovery
  
• Disrupted sleep (hello, pre-dawn ride fatigue)
  
• Joint pain (especially hips and knees)
  
• Lower resilience after mistakes or setbacks

🔥 Menopause: A New Baseline

Menopause is officially diagnosed when you’ve gone 12 months without a period. Estrogen, progesterone, and testosterone levels reach a new low—and with it, a new normal.

What riders often report:

• Decreased bone density (and higher injury risk)
  
• Energy crashes mid-ride or post-clinic
  
• Increased stiffness or inflammation
  
• Saddle discomfort due to body composition changes
  
• Weight gain despite no changes in routine
  
• Questioning whether they still “have it”

Spoiler: You do.

But your body needs different support now.

What Can We Do?🧠

First: Name It to Tame It

Knowing that what you’re experiencing is hormonal, not personal, is a massive shift. You’re adapting to a body that’s evolving.  You’re not lazy.  You’re not weak. 

🧘‍♀️ Second: Build Stability from the Inside Out

• Prioritize functional strength and joint stability
• Reinforce deep core connection and breath mechanics
• Work with a pelvic floor therapist

🍽️ Third: Eat and Train for Hormone Support

• Increase anti-inflammatory and protein foods
• Lift weights to support bone health and muscle tone
• Rest with intention, not guilt

👯 Fourth: Find or Create Your Herd

That clinic reminded me how healing it is to speak the truth in community. No matter what stage you’re in—postnatal, perimenopausal, menopausal—you are not alone.

Your horse doesn't care if you're 25 or 55.

They care that you're connected, honest, and present.

And so should you.

Final Thoughts: You’re Not Riding Alone

That unmounted clinic started with uncertainty and ended in transformation. We didn’t need the perfect plan. We needed the space to tell the truth.

Hormones—from post-birth to menopause—shape every woman’s ride, whether she realizes it or not. But we can adapt, ride even better with awareness and intention, and support each other.

Because you’re not done. Not even close.

You’re just riding a new chapter—with more power in your presence, and more wisdom in your bones.

If this resonated with you…

I offer coaching that integrates biomechanics, equestrian mindset work, and hormone-informed fitness. Whether you're recovering postpartum or recalibrating in midlife, I’m here to help you ride smart, strong, and supported.

​Let’s ride this out together. 🤍

As a coach, I get a front-row seat to the beautiful, gritty, quiet work that happens long before the spotlight ever finds my clients. And every once in a while, I get to witness a moment that’s not just about a ribbon or a title—but about deep personal growth. This championship journey was exactly that.
Kim's success wasn’t defined by a placing. It was defined by pride—the kind that comes from becoming a true partner in the arena, building trust with a willing pony, and showing up day after day. The ribbon? That was just the symbol. The real victory was the transformation.
The Real Work Happens Between the Shows
Looking back, the key moments weren’t dramatic. They were consistent. All the training days. The ones where it would've been easier to skip. The ones where doubt crept in. But Kim kept going. She stuck to the plan. She did the work.
And it paid off—not just in competition, but in resilience.
There were times when she faced discouragement from others. People who made the journey feel heavier than it needed to be. But instead of quitting, she made the hard but empowering choice to keep going without them. That kind of clarity and courage is what builds champions.
Growth You Can’t Always Measure in Points
What I admire most is that this win didn’t go to Kim's head—it sharpened her focus. She sees it as a stepping stone, not a destination. She’s already thinking about her next goals. If her past self from a year ago could see her now, I know the reaction would be simple but powerful: “Wow.”
Throughout this journey, she stepped into the identity of someone who follows through. A committed athlete. A capable competitor. A partner to her horse. And a person who doesn’t back down when things get tough.
Support Systems and Short-Term Intensity
Right before the competition, Kim immersed herself in a concentrated learning environment. She absorbed instruction like a sponge, forming powerful habits in a short amount of time. It was incredible to watch her come alive with that intensity—it built a foundation of confidence and momentum.
And her support system? They showed up in full force. Her team, family, and community were behind her 110%. She told me later she had underestimated just how much that encouragement meant. But I didn’t underestimate it. I saw how it fueled her.
What’s Next? Everything.
This win unlocked something: a readiness for the next level. Kim’s already looking ahead, eager to learn, take new lessons, and step even further into her potential. The momentum is there, and she’s not letting up.
For Anyone Watching From the Sidelines…
If you’ve ever felt “less than,” or like you didn’t belong in the arena—Kim's story is for you.
She wants others to know that you can learn, you can compete, and you do belong. Her advice? Don’t spend too much time worrying about what others say. Just do your thing. Stay true to your path. That’s where the magic is.
As her coach, I couldn’t be more proud. Not just of what she achieved, but of who she became in the process. And if you’re standing at the start of your own journey, wondering if you’re enough—this is your reminder that you absolutely are.
​If you need additional reminders, I'm just a click away.  

Two years ago, I wrote a piece called “Raising Heroes: The Journey of Parenting a Military Child.” I wrote it with a full heart and lump in my throat—trying to make sense of what it meant to let go and to trust. That story still holds, but life keeps moving, and so does our journey.
Since then, a lot has changed—and a lot hasn’t.
Matt and I now make the trip to Eglin every year. It’s become more than just travel—it’s a ritual of connection. We go not just to see where Matty lives and serves, but to stand beside him in his world for a little while. Each time we visit, I see more clearly the man he’s becoming: focused, honorable, resilient.
Matty has continued his own tradition, too—he still comes home every year for Matt's or my birthday and Christmas. No matter what else is going on, he makes that time sacred. That choice—consistent, full of love and intentional—reminds me that even as the world pulls him in new directions, his roots run deep.
Now a Specialist 4, Matty has stepped into his role with quiet strength. He doesn’t always say much about what he carries, but I see it in his decisions, his posture, and the way he protects what matters. He’s becoming the kind of man any parent would be proud to know, let alone raise.
Being a military mom doesn’t get easier—it just changes. You learn to live in the in-between. To hold longing and pride in the same breath. To celebrate the quiet wins and find meaning in the smallest moments. You learn that parenting doesn't end when they leave home—it deepens in ways you never expected.
There’s still a unique ache in this kind of parenting. There always will be. But there’s also a fierce, glowing pride. A deep knowing that your child is not only surviving—but thriving—in a life of purpose and service.
To those walking this path beside me: I see you. I honor your sacrifices, your strength, and your unwavering love.
To Matty: we are endlessly proud of the man you are and the path you’ve chosen. Thank you for showing us, year after year, what honor really looks like.
And to Matt: thank you for being the kind of father who shows up—with humility, loyalty, and so much love.
We’re still raising heroes. And I wouldn’t have it any other way.