An August Birthday, A Lifestyle Shift, and Learning to Nap Through the Chaos
Now and then, I get the honor of walking alongside someone who reminds me why I love coaching so much. This client didn’t come to me for a dramatic overhaul or a “quick fix.” She came to me because we’re friends, and she trusted I wouldn’t judge her, or make her feel bad when life got in the way.
And from day one, she’s brought heart, honesty, and humor to every conversation. Her journey has been refreshingly real.
Not a Fan of August Heat… But Big on FriendshipWhen I asked her what she loves about having an August birthday, she answered without hesitation:
“Not a lot, lol. I hate hot weather.”
Fair. August heat is no joke.
But when it comes to celebrating herself, she’s got the right idea--progressive dinners with friends. It’s not about big, showy gestures. It’s about meaningful time with people you love. And that’s a theme that came up again and again in her answers.
She shared one of the biggest truths I’ve ever heard:
“Cherish every single day that you have with your loved ones because you never know when they will become just a memory.”
That one hit me hard because it’s true.
The Journey: From Self-Doubt to Self-GraceWhat made her decide to start coaching with me?
Her answer was simple and honest:
“Because you're a great friend and I'm comfortable with you. I know you won’t be mean or make me feel bad about falling off the wagon.”
This is what real coaching is about—it’s not just meal plans and reps. It’s a relationship. It’s support. It’s being able to show up, even when you feel like you’ve fallen behind, and know you’re still met with encouragement and kindness.
She worried at first if she’d keep going. Whether she could stay on track. But now?
She’s eating better. Making more conscious choices. Using smaller plates to manage her portions. And best of all?
She’s giving herself grace.
And when she told me she was proud of all the physical work she did while volunteering at the animal rescue? I was proud, too. Because her strength isn’t just showing up in the gym. It’s showing up in her life.
What Strength MeansTo her now, strength isn’t just about being able to lift more. It’s about emotional and mental resilience.
It’s about being grounded—even if the strategy is as simple as “take a nap, lol.”
(It works. No arguments here.)
And when I asked who inspires her right now, she said:
“YOU!! You’ve always been an inspiration to me. You always have so much going on but somehow keep it together—at least on the surface.”
(Okay, if you’re reading this, you got me a little choked up. Thank you. That means more than you know.)
Words to Live ByWhen asked what advice she’d give someone thinking about investing in their health or wellness later in life, she nailed it:
“Do it! You only get one life, and you should be healthy so you can be here as long as you can for your loved ones.”
It’s not about perfection. It’s about presence. Being here. Being well. And showing up as your best—one choice, one nap, one smaller plate at a time.
To my client:
Thank you for trusting me. For your heart, your honesty, and your humor. You remind me (and everyone around you) that strength doesn’t have to be loud. Sometimes, it’s quietly doing the work—even when no one’s watching.
Want to start your journey? Let’s talk. I’ll be here—cheering you on with plenty of grace and zero judgment.

🍑Focus: Glute activation, posture support, and strength
Time: 15–20 minutes
Equipment: Mat, Mini resistance band (optional.)

🔥 WARM-UP (5 MINUTES – GLUTE & CORE ACTIVATION)
1. Pelvic Tilts on Floor (10–12 reps)
Lying on your back, knees bent, feet flat. Gently tilt the pelvis to flatten your low back to the floor. Exhale as you tuck, inhale to release. Wakes up your core-glute connection.
2. Glute Bridges (2 x 10)
Press through your heels and lift your hips. Hold for 2–3 seconds at the top. Squeeze glutes. Lower with control.
➡️ Add band above knees for more activation.
3. Quadruped Fire Hydrants (10 each side)
On hands and knees, lift one knee to the side, keeping the core stable.
➡️ Think "lift from the glute, not momentum.”

💪 MAIN SET (10–12 MINUTES)
1. Banded Side Steps (2 x 10 each direction)
Stay low in a half squat, step side to side.
➡️ Keep tension in the band, spine long, core engaged.
2. Glute Kickbacks (12 each leg)
In all fours or standing with hands on a wall. Extend leg straight back, squeeze the glute at the top, no arching.
➡️ Think long, not high.
3. Wall Sit with Heel Lifts (2 x 30 seconds)
Slide into a wall sit, feet hip-width. Lift one heel at a time while staying stable.
➡️ Light up your glutes and calves while challenging balance + control.

🌿 COOL DOWN (3–5 MINUTES)
1. Supine Figure 4 Stretch (Hold 30–45 sec/leg)
2. Seated Forward Fold with Wide Legs
3. Breathe & Reset: 4-Count Box Breathing (1 min)

💡 COACHING TIP:“Don’t just ‘do’ the movement--feel the muscle. Intentional glute work reduces back pain, improves your seat, and rewires your entire riding posture.”

​Questions on how to do any of these?  DM Me!  That's what I'm here for!

Taking care of your health doesn’t have to be something you do alone or overwhelming.  While Men’s National Health Month is a great time to start, the journey to better health is ongoing. The good news? There are countless resources designed to support men at every stage of life—from safe spaces for talking about mental well-being to tools for tracking physical health.

If you're ready to take action but aren’t sure where to begin, I’ve got you covered. Here’s a curated list of accessible, effective, and trusted men’s health resources to help guide your next step.

1. Primary Care & Preventive Health
Find a Doctor You Trust
A strong relationship with a primary care provider can make all the difference. Use directories from your insurance provider or tools like Healthgrades or Zocdoc to find a doctor who fits your needs.

Men’s Health Network
Website: menshealthnetwork.org
A national nonprofit that advocates for men’s health awareness and screenings and provides health education.

2. Mental Health Support
Man Therapy
Website: mantherapy.org
A creative and approachable mental health resource offering access to professional help, self-assessment tools, self-assessments—all with a dose of humor.

Heads Up Guys
Website: headsupguys.org
A leading resource for men dealing with depression, offering practical advice, self-check tools, and support networks specifically for men.

BetterHelp or Talkspace
Online therapy platforms that offer confidential, convenient mental health support tailored to your schedule.

3. Fitness & Physical Activity
The Movember Foundation – Move for Mental Health
Website: us.movember.com
Movember isn’t just about mustaches. Their global campaign also encourages men to get active for their mental and physical health.

Free Fitness Apps

• Nike Training Club (free workouts for all fitness levels)
• FitOn (great for quick workouts at home)
• MyFitnessPal (nutrition and activity tracking)

4. Nutrition & Lifestyle
Precision Nutrition – Men’s Health Articles
Website: precisionnutrition.com
Evidence-based articles and habit-focused tips to support men in making better lifestyle and nutrition choices.

ChooseMyPlate.gov
Website: www.myplate.gov
Free tips and tools to build balanced meals, plan grocery shopping, and understand portions.

5. Support Groups & Communities
Men’s Sheds
Website: usmenssheds.org
A community-based movement that provides a friendly, safe environment where men can gather, talk openly, and work on projects.

Movember Conversations
Website: conversations.movember.com
A simple, interactive tool to help you navigate tough conversations with brothers, coworkers, or friends about their mental health.

6. Health Tracking Tools
Apple Health / Google Fit / Garmin Connect
These free apps let you track heart rate, sleep, steps, workouts, and more. Use them to monitor trends and stay motivated.

Health Screening Reminders
Create calendar alerts or download a free preventive care checklist from healthfinder.gov to keep up with age-appropriate screenings and vaccinations.

The biggest myth in men’s health? That you have to do it all alone. Whether it’s finding the right doctor, reaching out to a therapist, or downloading an app to stay on track, support is out there—and taking advantage of it is a powerful act of strength.

This Men’s Health Month, challenge yourself to pick one resource from this list and try it.

Forward this blog to a brother, father, friend, or partner, and keep the conversation going.

Your health is worth the effort.

Need some guidance?  DM Me.  That's what I'm here for.  

June is Men’s National Health Month—a time to not just talk about men's health, but to take doable, real, steps toward improving it. The truth is, many men delay doctor visits, ignore symptoms, and often put their own wellness last. But health isn’t a luxury—it’s a foundation for everything else in life: your relationships, your work, and your long-term independence.  Read That Again.  YOUR LONG-TERM INDEPENDENCE.

This month, I’m encouraging men to take their health seriously, starting with small actions that lead to big changes. Here are 7 practical, everyday ways men can prioritize their well-being—emotionally, mentally, and physically.

1. Book the Appointment You’ve Been Avoiding
Whether it’s your annual physical, dental cleaning, or skin check, now’s the time. Preventive care catches problems early and helps you stay on top of important health markers like blood pressure, blood sugar, and cholesterol. Make the call—you’ll feel better once it’s on the calendar.

2. Move Your Body Every Day (Even If It’s Just for 10 Minutes)
Exercise doesn’t have to mean hours at the gym. A brisk walk, a few bodyweight exercises at home, or even yard work can boost your energy, metabolism, and mood. Start with 10–20 minutes a day and build from there. Movement is medicine.

3. Focus on Sleep Like It’s a Non-Negotiable
Men often overlook sleep, but poor sleep is linked to depression, heart disease, low testosterone, and  weight gain.  Aim for 7–9 hours of quality sleep per night. Try cutting off screens an hour before bed, keeping your room cool, and sticking to a consistent schedule—even on weekends.

4. Fuel Your Body with What It Really Needs
You don’t need a perfect diet, but you do need one that supports your energy and longevity. Focus on colorful fruits and vegetables, healthy fats, lean proteins, and whole grain. Cut back on added sugars and processed junk. Hydration matters too—aim for half your body weight in ounces of water daily.

5. Check In with Your Mental Health
Mental health is just as important as physical health. Men are less likely to talk about anxiety, depression, or stress—but that doesn’t mean those struggles aren’t real. Reach out to a coach, therapist, or trusted friend. Journaling, mindfulness apps, or support groups can also help build emotional resilience.

6. Know Your Numbers
Do you know your blood pressure?  Your BMI?  Your cholesterol? Your waist circumference?  Knowing your health stats gives you a baseline—and power. Ask your doctor about which screenings are right for your age and family history.

7. Connect With People Who Support You
Isolation and loneliness can be silent health threats.  Stay connected with coworkers, family, friends, or teammates.  Join a group that aligns with your interests or values—whether it’s a book clube, running club, or volunteer group.  Healthy relationships support a healthy life.

This Men’s National Health Month, let’s normalize health as a form of strength. You don’t have to overhaul your life overnight—but every healthy choice you make moves you closer to a longer, more vibrant and stronger future.

Remember: your health is not just your responsibility—it’s your right.

🪖​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.