Transitional Wellness for Women

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Falls Church, VA
Transitional Wellness for Women

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Helping women 40+ thrive through menopause with strength & confidence.

10/27/2026

Let’s talk LOWER BODY. 🍑

After sharing my client’s amazing DEXA results, I want to break down how we approach strength training.

Keep it simple! You don’t need 49 different exercises to build stronger muscles and bones. Start with three movement patterns:

💪 Hip hinge 💪 Squat 💪 Split squat

Master these basics and build strength over time. That’s the goal!

A couple of important things: ✔️ Work with a trainer or physical therapist to make sure you’re doing these movements safely and correctly. ✔️ If you have joint pain, ask them to find modifications that work for YOUR body. Pain doesn’t automatically mean you can’t strength train!

You don’t need fancy. You need a plan that works for you and the consistency to stick with it.

Let’s build those muscles and bones! 💪🦴

10/25/2026

Want to build stronger bones? 🦴💪 Here are all the resources I mentioned in the video!

📚 Jocelyn Wittstein book on bone health
🥗 Jessica Ganzer for personalized nutrition guidance
💊 AlgaeCal for supplements

I’m a big believer in getting the whole picture right: strength training, nutrition, and making informed decisions about what your body needs.

Save this post for later, and check out the links!

10/23/2026

15 months ago, a brand new client walked into my house and said something to the effect of:

I just found out I have osteoporosis and I’m pi**ed. And I don’t like lifting weights because it’s boring. So here I am.

We both accepted the challenge. (And obviously Francis joined us.)

This week she got her new DEXA results. We both cried because her results are literally JAW DROPPING.👇

🦴 Lumbar spine: +19.1% bone density
🦴 Femoral neck: +13.2%
🦴 Total hip: +12.3%

Every site showed a statistically significant increase. Her lowest T-score went from -2.5 to -1.8.

SHE NO LONGER HAS OSTEOPOROSIS!!!!!!

This didn’t happen by chance. She busted her ass for 15 months. She showed up when it was boring, when she was tired, and when she didn’t feel like it. She allowed herself down time. She lifted heavy and kept building, week after week.

I am SO proud of you. You did this. 💪

And if you’re reading this with a fresh diagnosis and a lot of feelings about it: bones can change. Hers did.

Stay tuned over the coming weeks. I’m going to break down exactly what she did and how you can build stronger bones too. She did hard things and so can you!

09/29/2026

💉💉 Two shots for the win!

I signed up for the new mFLUSIVA flu shot, and when I got to the pharmacy, the pharmacist told me I didn’t qualify because it’s only for people 50+.

Ma’am. 😂
Jokes on you because I AM 50. 🎉

So, flu shot + COVID shot = DONE. My husband and son got theirs too, so we are ready for what the season brings!

I’ve been hearing that flu is hitting early this year, so if you haven’t gotten your shots yet, this is your little reminder to get on it.

Healthcare is self-care. ❤️
And turning 50 comes with some perks!

Address

Falls Church, VA

Telephone

+12024121644

Website

http://Transitionalwellnessforwomen.com/

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