Tag: strength training for women

  • 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.

  • Why You Gain Weight in Perimenopause Without Changing Anything

    Why You Gain Weight in Perimenopause Without Changing Anything

    You haven’t changed what you eat. You haven’t stopped moving. And yet the number on the scale, or the way your jeans fit, is different than it was two years ago. If you’ve been quietly wondering what you did wrong, I need to tell you something: you didn’t do anything wrong.

    This is one of the most common things I hear from women in this community, and it’s rarely talked about honestly. So let’s talk about it plainly. Here’s the actual science of what’s happening in your body right now.

    Your Hormones Are Running the Show Not Your Willpower

    During perimenopause, estrogen doesn’t just decline; it fluctuates unpredictably. Estrogen plays a role in how your body regulates fat storage and where it stores it. As levels shift, your body tends to hold more fat around the midsection, even at the exact same weight you were before. This isn’t about eating more. It’s a hormonal redistribution.

    At the same time, progesterone, which has a natural calming, water-balancing effect, often drops earlier and faster than estrogen. Lower progesterone can mean more water retention, more bloating, and more inflammation. None of that shows up on a nutrition label.

    Cortisol Is Quietly Working Against You

    Many of us are running on high cortisol without even realizing it. Poor sleep, caregiving load, work stress, and the hormonal shifts themselves all elevate it further. Just learning about this has helped me give myself more grace when I feel overwhelmed.

    Cortisol signals your body to hold onto fat, particularly around the abdomen, as a protective response. It’s biology reacting to a genuinely demanding season of life.

    Insulin Sensitivity Changes, Too

    As estrogen declines, your cells can become less responsive to insulin, meaning your body has to work harder to manage blood sugar. This can lead to more fat storage and more energy crashes even when your meals haven’t changed at all. This is exactly why strength training matters so much right now: it’s one of the most effective tools for improving insulin sensitivity during this transition.

    So What Actually Helps?

    Not a 30-day fix. Not cutting calories further that often backfires by adding more stress to an already taxed system. What helps is steady strength training, protein at each meal, consistent sleep and wake times, and giving your nervous system real recovery. Slow and sustainable. It’s unglamorous but it works with your biology instead of against it.

    → Download the free guide: https://quietrebuildclub.com/free-starter-guide/

    The Real Takeaway

    If your body feels different and nothing you’re doing has changed, that’s not a mystery: it’s perimenopause. You’re not failing at maintaining your body. Your body is adapting to a completely different hormonal environment than it had at 30, and it deserves a different approach, not more punishment.

    You’re not starting over. You’re starting from experience and this time, you get to work with your body instead of against it.

    Kristie

    Build in silence. Show up for yourself.

    Welcome To Quiet Rebuild Club.

    Disclaimer: I’m not a doctor or medical professional. This post shares general information based on personal experience and public research, not medical advice. Please talk to your healthcare provider about your individual symptoms and needs.