Category: Fitness

  • Treadmill, Core, and a Few Budget Finds (Plus a Clear Days Update)

    Treadmill, Core, and a Few Budget Finds (Plus a Clear Days Update)

    This post contains affiliate links. If you shop through them, I may earn a small commission at no extra cost to you. I only share things I actually use.

    Some days the plan is simple; move my body. Today I got on the treadmill, then do some core work. No big production, no pressure. Just showing up. That’s what today’s video is.

    I started with an incline walk on the treadmill while holding light dumbbells. To get warmed up, sweat and clear my head, since I was limited on time. Then I went home and got straight into a core session. Nothing fancy. If you’re short on time, you can do either half on its own and still count it as a win.

    Strength and core work matter more as we get older, and they don’t have to be intense to be effective. Consistency beats intensity every time.

    Affordable finds worth sharing

    I picked up a couple of budget-friendly things and wanted to show you what I found:

    • Workout shorts: I found 2 workout tees for $5 each. I love this brand for workout shirts. They are comfortable, stay in place and wash up well.
    • Ankle weights: Danskin 5lb leg weights. I couldn’t find them online anywhere. I linked the closest match I could find. They are an easy way to add a little challenge to core moves without buying more equipment.

    You don’t need to spend a lot to rebuild your routine. Start with what’s affordable and what you’ll actually use.

    A quick unboxing

    I also opened a Tubby Todd order on camera. I’m officially part of the Tubby Todd Squad! They gifted some new items and they were impressive. If you want to check them out, shop Tubby Todd here and get 10% off.

    A note on Clear Days

    The Clear Days series has come to an end. Thank you for watching, for sharing your own foggy days, and for showing up for this. I’m working on a new video that will help if you don’t know where to start.

    Watch the full video above, and if you’d like to keep building with me, get the Starter Guide.

    Build in silence. Show up for yourself.

  • Feeling Lost in a Body You Don’t Recognize? The Midlife Rebuild

    Feeling Lost in a Body You Don’t Recognize? The Midlife Rebuild

    I was a first time mom at 42 and at the same time my body was changing in ways nobody had warned me about.

    One day, I looked in the mirror and didn’t recognize myself. Not only physically but mentally and emotionally, too. I had gained so much weight. I cried all day long. Then, stayed up all night because of heartburn and anxiety.

    I knew I had to do something.

    So, I went back to one of the things I’ve always leaned on and that was fitness. I knew that if I didn’t start getting back to it, I would forever feel this way.

    I was well aware of what it did for me mentally. There would be days when I couldn’t shake a funky feeling. But that funky feeling disappeared after the workout. I could try on a dress and despise how it fits. But working out would completely change that and have me believe it fit better without losing a pound. Fitness had gotten me through grief of losing my Dad. I was crying while running trails. The benefits are endless and beyond physical changes.

    It took me a couple of years after my son was born to get back to it. After about a year, i was all the way locked in. I went from barely being able to walk a mile to running 5 miles, three times a week. The attitude and confidence was up. But the weight. There wasn’t much of a change. The workouts I used to do didn’t work anymore, and I didn’t know why. Cardio was always the biggest part of my routine. But it didn’t seem like it was enough.

    What I wished existed

    I wanted something small enough to actually start. Twenty or thirty minutes. No gym, because I couldn’t process the thought of leaving my son.

    I decided to stop promising myself about how I’d look in a month. And see what needed to change.

    I went online and started researching what helps with fitness in perimenopause. I found strength training was key.

    Everything else I found online was either “push harder” or “just rest.” Neither fit a woman with a baby, a full life, and hormones doing something new.

    I’ve been piecing together this “perimenopause fitness” life ever since. This is something that was missing. No one wants to piece things together. Who has time for that?

    So, I started changing things and seeing results. I began treating strength training as the priority and rest as part of the plan.

    So I built what missing for myself. A guide that helps return back to movement when while you’re in a new season of life.

    A free Midlife Rebuild Starter Guide: a 7-day gentle return to movement, made for women in midlife. Enter your email and I’ll send it to you.

    Grab Your Starter Guide

    What’s inside

    Seven days, three kinds of days: gentle cardio, strength, and a real rest day. Every move has a no-equipment option, and you’re always allowed to modify or skip anything that feels wrong.

    If you’re where I was

    You’re not behind, and your body isn’t broken. It’s changing, and it needs a different approach than the one you used at 30. Start smaller than you think you should. Start each day with a simple mantra like “show up for yourself” then protect the time.

    Watch the full story on YouTube:

    If you want the guide, it’s right above. Tell me if you’re rebuilding in the comments.

  • 5 Tricks I Use to Remember Why I Walked Into a Room

    5 Tricks I Use to Remember Why I Walked Into a Room

    You already know the feeling. You’re in the kitchen and you have absolutely no idea why. I talk about that moment in this week’s episode, but I wanted to actually write some tricks to use to get out of it, because a video’s not always the easiest thing to reference when you’re standing there mid-fog trying to remember what you came in for.

    1. Say Your Destination Out Loud Before You Move

    Before you get up, say the task out loud; even just to yourself. “Going to get my phone charger.” It sounds silly, but verbalizing it locks it into working memory in a way that just thinking it doesn’t.

    2. Walk Backward to Where You Started

    This one actually has research behind it. Returning to the room or spot where the thought first occurred to you often triggers the memory back your brain associates the thought with the environment it happened in, not the one you walked into.

    3. Keep a Running Note on Your Phone Lock Screen

    Not an app, not a to-do list; just a single note. Title it “Right Now” and you update it the second a task pops into your head. It takes five seconds and means you’re never relying on your memory to hold more than one thing at a time.

    4. Touch Something Related to the Task

    If you’re heading somewhere to grab an item, physically touch something connected to it. Like before you leave the house touch your keys if you’re headed out the door, touch the laundry basket if you’re headed to the washer. It gives your brain a physical anchor instead of an abstract one.

    5. Stop Multitasking the Walk

    This is the one that is actually the hardest one for me. I’m always thinking about 20 different things. But if you’re thinking about 20 other things while you walk to another room, you’re overwriting the task before you even get there. Walk with the one thought, and only that thought.

    None of This Means Something Is Wrong With You

    These moments are common. I know they are frustrating but they are completely normal for where a lot of us are in life right now. The tricks help but so does just knowing you’re not the only one standing in a doorway laughing at yourself.

    If you want a simple place to start rebuilding beyond just the mental fog like strength, energy, sleep, all of it; the Starter Guide walks you through it.

    👉🏾 Midlife Starter Guide

    Build in silence. Show up for yourself.

  • Why You Forget Words Mid Sentence

    Why You Forget Words Mid Sentence

    You’re mid-sentence. The word is right there, you see it, you know but then it’s just… gone. You laugh it off, or you don’t. Either way, it happens again tomorrow.

    If this sounds familiar, you’re not losing your mind, and you’re definitely not alone. This is one of the most common things I hear from women in this community, and it’s the topic that resonated more than anything else I’ve made. So, let’s actually talk about it.

    What’s Actually Happening

    Midlife brings hormonal shifts, particularly drops in estrogen, that affect the parts of the brain responsible for word retrieval and working memory. This isn’t a sign that something is fundamentally wrong with you. It’s a physiological shift and it’s happening to a lot of us at the exact same stage of life. Unfortunately, it’s usually all at once and usually quietly.

    Add in the 3am wake ups, stress, and the load most of us are carrying and the fog makes a lot more sense. Your brain isn’t broken. It’s busy due to a lack sleep and adjusting to new hormonal patterns.

    Why It Feels So Scary

    It’s about what forgetting it seems to mean. When it first started happening; I felt like I you’re slipping and getting older. That fear is heavier than the moment itself.

    What Actually Helps

    A few small things that make a real difference, without turning into one more thing on your to-do list:

    ● Slow down before you speak. There’s nothing wrong with taking a pause.

    ● Move your body daily, even briefly. Movement supports blood flow to the brain and measurably helps with clarity.

    ● Protect your sleep like it’s non-negotiable, because it is.

    ● Name it out loud with people who get it. Saying “brain fog moment” out loud takes away most of its power.

    You’re Not Alone in This

    This is the first post in a short series I’m calling Clear Days, where we’re working through brain fog, the 4am wake-ups, and the moments when your mind just won’t cooperate. We can do it together, without the hype and without pretending it isn’t real.

    If you caught the first episode on YouTube, this picks up right where that left off. If you haven’t yet, it’s a good place to start.

    Build in silence. Show up for yourself.

    I’m not a doctor or coach, just sharing I’m learning on this midlife journey.

  • What I Actually Take for Perimenopause

    What I Actually Take for Perimenopause

    I avoided the supplement conversation for a long time.

    Partly because I didn’t want QRC to feel like I’m just pushing products on you. And partly because I genuinely didn’t know what I trusted yet.

    But here’s what changed. I started paying closer attention to what was I needed. Then looked for products that claimed to actually make a difference.

    So this is what I’ve found. Not a clinical breakdown. Just what I’ve looked into, what made sense to me, and what I think is worth knowing.

    FIRST WHY SUPPLEMENTS FEEL SO CONFUSING IN PERIMENOPAUSE

    Your body is changing in ways that sneak up on you. You’re not sick.

    Nothing is broken. But estrogen is fluctuating, cortisol is running higher than it used to, and your recovery just doesn’t look the same as it did at 35.

    So you google “perimenopause supplements” or something like that and you get 89 different articles and a lot of products claiming to “fix” everything.

    What I’ve looked for was simple: science-backed, designed specifically for women in this stage and not trying to sell me a “cure”.

    What I’ve Been Paying Attention To

    Perelel was one of the first brands I actually stopped scrolling past. They’re doctor-formulated, the ingredients are transparent, and they’re not making wild claims. What I appreciate is that their approach is stage-specific; they’re not handing you a generic women’s multivitamin and calling it done. For women in perimenopause specifically, that matters.

    I’m an affiliate and I only share things I’d genuinely use and would tell a friend about.

    I just finished their Triple Support Protein Shake

    It tastes great which surprised me because I’ve have some in the past that was just nasty. Plus, it’s filling, is non GMO, and has creatine. This pack lasted me for about 3 weeks and I had 1 smoothie everyday. It’s a great way to feed your body with protein which we need even more right now. It feeds and support muscles.

    I haven’t finished the Perimenopause Pack. It’s a one month supply so more on that later when I’ve finished it. If you want to take what I’m taking you can get 15% off using Kristie15 on their site, Perelelhealth.com

    Nothing will fix everything. But if you’re looking for a starting point that isn’t random, this is worth looking at. It’s became a part of my daily routine and can feel the difference.

    What I’d Tell You Before You Buy Anything

    Start with sleep and energy. If you’re not sleeping and you’re running on empty, that’s where perimenopause is hitting hardest for most of us. Look for supplements that actually address those two things specifically not just that lists 30 ingredients and hopes something works.

    And don’t let perfect be the enemy of starting. One thing, tried consistently, tells you more than five things taken randomly.

    One More Thing

    If you’re newer here and you’re trying to figure out where to even begin with movement and perimenopause; I put together a free guide. It’s not a program. It’s not a challenge. It’s just a real starting point, designed for the body you’re in right now.

    👉 Download the free Midlife Rebuild Starter Guide here

    This post contains affiliate links. I only recommend brands I’ve genuinely use and would share with a friend.

  • What My Days Actually Look Like Right Now

    What My Days Actually Look Like Right Now

    If you’ve ever wondered what a “typical day” looks like for just being a woman in her forties trying to keep it together.

    The honest answer is that it’s not glamorous. There’s no perfect anything; the kitchen is a mess, clothes still need to be folded, money still needs to be made and my family still needs me. I wouldn’t have it any other way.

    That’s why I protect my mornings because there will always be something.

    My mornings start with a 5am alarm, a body that doesn’t always cooperate, and a lot of small, unremarkable decisions that somehow add up to a life that feels like mine again.

    I filmed a mini walk-through of my morning routine this weekend. The real one, not the highlight version. Then I sat down afterward to talk through where The Restart series is headed, plus a shift I made recently that’s genuinely changed how my mornings feel. It’s not a hack. It’s not a five-step system. It’s smaller than that, and maybe that’s why it’s actually stuck.

    If you’ve been following along with The Restart, this one connects some dots on where the series is going next. And if you’re just here for the “does anyone else’s mornings look like this” solidarity; that’s here too.

    Watch the full video here:

    Build in silence. Show up for yourself.

  • A New Perimenopause Symptom, The Restart Series and Perelel (One Week In)

    A New Perimenopause Symptom, The Restart Series and Perelel (One Week In)

    On Sunday, I dropped a YouTube video and started talking about my latest perimenopause symptom. I had no intention on bringing it up. But before I knew it, it came right out of my mouth.

    Excessive peeing…that’s the latest symptom to appear in this wonderful journey of midlife. 🙃

    Originally, I thought it was me. Or that maybe I was drinking more liquids. I slowed down on the liquids and determined that I hadn’t lost it. I was definitely going more than usual.

    In true Kristie fashion; I took to the net to find out if excessive peeing and perimenopause are related. And the answer was, “yep!” It’s more to it but basically the lining of the bladder is thinner due to hormones. Also, found out there are three things that exasperate it.

    • Caffeine
    • Alcohol
    • Carbonation

    So, if you’re experiencing excessive peeing in perimenopause. You might was to consider cutting these out. We’ll talk more about that on another day.

    If you haven’t started the Restart Series than you might want to go there after this. It’s an 8 week series with tips and routines to help you navigate perimenopause and get back into fitness. This week is Week 7. It’s almost over.

    Last week, I mentioned in a video that I was gifted a Perimenopause Support Pack and Protein Pack from Perelel. I’ve been using both products for a week. So far it’s been going great. I go into full detail in the video below. Plus, you can get 15% off your purchase of you use the code: Kristie15 at checkout at Perelel Health .

    This post contains affiliate links. If you purchase through my link, I may earn a small commission at no extra cost to you.

    What symptoms are you experiencing most? 👇🏾

  • Turned 48 And 2 Things Happened In Perimenopause That Was Unexpected

    Turned 48 And 2 Things Happened In Perimenopause That Was Unexpected

    I recently turned 48 years old. What did I do to celebrate? Let’s see…we took my son to the park, had his favorite dinner and spent the evening laying on the couch with my family watching a movie.

    That might sound boring to you but honestly….it was perfect. So many birthday celebrations I’ve spent partying, traveling, and drinking until I couldn’t stand. Not to say I won’t ever do any of those things but this year was the exact opposite. Yet, arguably one of the best.

    Birthday parties including lots of people and my phone blowing up with Happy Birthday messages was something I knew wasn’t going to be happening this year. And probably for the rest of my years. And that’s how I want it.

    On December 26th, I knew things were going to change for me when it came to relationships. Because that was the day that I decided that those boundaries that I kept breaking could no longer be broken. Since saying “no” and showing up was changing how people saw me or viewed you. But that’s okay because I want authenticity.

    Not caring about how people feel about this is the most freeing part of keeping the boundaries. It’s like something switched and I just knew things had to change.

    My lack of feeling bad had me wondering if this had anything to do with perimenopause. I was shocked to see that it did. There’s a scientific explanation why our empathy decreases during this season of life.

    I went even deeper to see if my need to throw away everything had to do with perimenopause. And again, clearing out things had a direct correlation to perimenopause, too

    There’s so many things that I’ve been doing seemingly out of nowhere. But it actually has to do with perimenopause.

    I’m going to get into the biology behind it now but in another post. Here’s my video about it.

    If you’re in this season of life too and want to get back into movement but don’t know where to start; I made something for you.

    The Midlife Starter Guide 👇🏾

    https://quietrebuildclub.com/free-starter-guide/

    Until then, let me know in the comments if you’re going through this, too. Let’s create boundaries and throw away stuff together. 😊

    Build in silence. Show up for yourself.

  • Why Strength Training Matters More in Perimenopause And How to Start Without a Gym

    Why Strength Training Matters More in Perimenopause And How to Start Without a Gym


    If you’ve been putting off strength training because it feels like just one more thing on the list, this is the post for you.
    Somewhere in perimenopause, your body starts losing bone density and muscle mass faster than it used to. Estrogen was quietly protecting your bones and keeping your muscle responsive and when it starts to drop, that protection drops with it. This isn’t something gone wrong. It’s just what’s happening. And it’s also one of the most responsive things in the body to real strength training.

    It’s Not About How You Look
    This is the part most fitness content skips. Strength training in your 40s and 50s isn’t about getting toned or chasing a look. It’s about whether your hips and spine can still hold you up the way you need them to for carrying groceries, keeping up with kids or grandkids, staying steady on your feet for decades to come.
    That’s the whole idea behind Episode 4 of the Real-Time Restart Series: Building Muscle That Actually Protects You. It’s a 20-minute heavy strength session built specifically around hip and spine work; the two places that matter most for long-term independence.


    What’s In the Workout
    Three rounds of five moves: goblet squats, Romanian deadlifts, standing rows, reverse lunges with a hold, and weighted dead bugs. Nothing exotic. Just real load, real control, and real attention to the joints doing the work.
    If a movement feels wrong-hard instead of challenging-hard, that’s your body’s signal to drop the weight, not push through it. This guide is a starting point, not a prescription. You know your body best.
    Watch Episode 4 here:

    If You’re Just Starting to Rebuild
    You don’t need a gym membership or a rack of dumbbells to begin. If you want a gentler, structured way to ease back into movement first, the Midlife Rebuild Starter Guide is a free 7-day plan built for exactly this stage — no pressure, no performance, just a place to start.


    Get the free Midlife Rebuild Starter Guide → Free 7 Day Guide To Perimenopause Fitness – KristieRebuilds


    It walks you through what to expect physically and hormonally each day, plus a rest and recovery protocol so you’re not guessing when to push and when to rest.


    The Bigger Picture
    This episode is part of the Real-Time Restart Series — a documentation of getting back into movement during perimenopause. The actual process, week by week.


    If you missed earlier episodes or want to follow along from the start, they’re all on the KristieRebuilds YouTube channel.


    Build in silence. Show up for yourself.

  • Why Perimenopause Brain Fog Happens (And What Actually Helps)

    Why Perimenopause Brain Fog Happens (And What Actually Helps)

    Yesterday I walked into a room to get something, and I stood there for a full twenty seconds trying to remember what I came in for.

    If that’s happened to you this week, you’re in the right place. Here’s what’s actually happening in your brain, why it gets worse on certain days, and a gentle reset for when it hits.

    It’s Not Just You

    Brain fog in perimenopause is real, it’s common, and it is not a personal failing. It’s not “getting older” in some vague way, it involves hormones.

    Common ways it shows up:

    ● Losing a word mid-sentence

    ● Walking into a room and forgetting why

    ● Rereading the same paragraph three times

    ● Feeling like your thoughts are behind a pane of glass

    If you’ve felt any of that, you’re not alone in it.

    What’s Happening Hormonally

    Here’s the actual science behind it.

    Estrogen isn’t just a reproductive hormone — it plays a direct role in how your brain uses glucose for fuel, and it supports the systems involved in memory and word recall. As estrogen fluctuates and declines during perimenopause, your brain is quite literally running on a less stable fuel supply some days.

    This is also why fog can feel patchy — sharp one day, foggy the next. It’s tracking your hormonal fluctuation, not a steady decline. That distinction matters: this isn’t permanent, and it isn’t linear.

    Why Fog Hits Harder on Bad Sleep Days

    If you’ve noticed the fog is worse after a rough night, that’s not a coincidence.

    Poor sleep already impairs memory but add in fluctuating estrogen and often-elevated cortisol on top of that, and a bad night doesn’t just make you tired — it makes your brain foggier the next day.

    Watch the Full Episode

    This week’s video walks through all of this in more depth, plus a short follow-along reset for foggy days specifically.

    Free 7-Day Midlife Rebuild Starter Guide  →  https://quietrebuildclub.com/free-starter-guide/

    It’s landing for you, and you’ve been meaning to get back into some kind of gentle movement routine but haven’t known where to start? This is a completely free, 7-day, no-pressure way back in.

    The Gentle Reset (For Foggy Days Specifically)

    This is a short sequence for foggy days — not a workout to push through, a reset to move through:

    ● 60 sec — slow neck rolls + shoulder circles (wakes up circulation without spiking heart rate)

    ● 90 sec — standing march in place, arms swinging (gentle blood flow, mild cortisol regulation)

    ● 60 sec — standing forward fold, let your head hang (parasympathetic reset)

    ● 90 sec — slow torso twists, feet wide (light activation without demand)

    ● 60 sec — hand on belly, box breathing: 4 in, 4 hold, 4 out, 4 hold

    None of this asks your brain to perform. That’s the point. On foggy days, the goal is regulation, not output.

    What Actually Helps Long-Term

    A few things that move the needle over time, not just today:

    ● Consistent wake times. It’s more powerful than bedtime for stabilizing the hormonal sleep-wake cycle

    ● Strength training a few times a week helps to support insulin sensitivity, which is tied to brain fog

    ● Protein at breakfast helps to stabilize blood sugar, which reduces the glucose swings your brain is sensitive to right now

    ● Naming it out loud. What’s wrong with saying “my brain is foggy today, that’s hormonal” . It removes the layer of self-judgment that makes fog feel worse

    You’re Not Losing Your Mind

    Your brain is adapting to a different hormonal environment than it’s ever run on before, and it will find its footing. If today was a foggy one, that reset is there anytime you need it.

    Start Your Free 7-Day Reset  →  https://quietrebuildclub.com/free-starter-guide/

    Build in silence. Show up for yourself. And I’ll see you next Tuesday.