Empowered by Dana

06/20/2026

06/19/2026

Whyyyyyy is it so hard to cut the sugar cravings??

It's often multifactorial however a great way to begin is to prioritize protein with every meal. Look at your plate: where is the protein? How much is there? Hint: one egg = 6 grams = NOT enough

Protein is usually the most satiating so when you eat that first, your brain sends feedback that you are being nourished.

Healthy fats can do this, too.

And, I'm a believer in complex carbs the majority of the time while not depriving yourself of simple carbs with appropriate timing (before or after a workout or allll day long when snowboarding 😆.)

When I have a sugar craving, I tell myself "you can have it right after you eat your full, healthy meal." Sometimes I still want part of it, sometimes I don't.

Another nerdy fact: tastebuds are rapidly dividing cells. Translation: if you resist [most] sugar for about 3 weeks, the cravings decrease and when you do eat simple sugar again, it might taste SO sweet that you realize fruit can suffice just as well...and actually give you some micronutrients & fiber, too!

Mindset shift: instead of saying to yourself "I can't eat that" change it to "I don't eat that." Now, you're in control and choosing to honor your body.

Does any of this resonate? Let me know what you think 👇🏼

06/19/2026

06/16/2026

If you're a woman over 40 and you're eating less, doing more cardio, and wondering why nothing is changing...
This might be your biggest mistake.

Most women I work with aren't failing because they're lazy.
They're failing because they've been taught outdated advice.
More cardio.
Less food.
Push harder.
Minimal recovery.
Then they wonder why they're exhausted, losing muscle, gaining belly fat, and feeling like their body has betrayed them.

Here's the truth:
Your body isn't broken.
But the strategy that worked at 25 probably won't work at 45 or 55.
After 40, muscle becomes your metabolic superpower.
The goal isn't to weigh less.
The goal is to become stronger, more capable, more resilient, and harder to kill.
That's why I teach women how to build muscle, improve insulin sensitivity, increase daily movement, prioritize protein, and create sustainable habits that actually fit real life.
Because your body isn't just for looking good.
It's the tool that allows you to protect the people you love, pursue your purpose, travel, play, serve, and live fully for decades to come.
Ready to stop guessing and start getting results?
👉 Grab my Stronger Over 40 Quick Start Plan in my Stan Store
👉 Apply for coaching
👉 Visit EmpoweredByDana.com
Drop a 💪 below if you're done chasing skinny and ready to build strong.
'sHealth

06/15/2026

Try this funny idea if you need help feeling your glutes 🍑

I know I wouldn't want to drop the $100 bill!! 🤣

06/14/2026

Let’s all decrease the comparisons that we torture ourselves with. Spoiler alert, I do it too 😔
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I’m making a pact with myself to stop myself mid thought and re-frame. I’ll still tell that woman that she has badass legs that I’m working toward but no more “I wish I had her legs.”
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Let’s love our bodies and let them feel THAT energy. Our body does so many things for us every single day—I know because I studied it & nerd out on how many things a single kidney cell is going for example.
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We can cheer each other on WHILE working on our own goals WITHOUT comparing.
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Who’s with me? 👇🏽🫶🏽💪🏽

06/13/2026

Kion aminos will help you to preserve & gain muscle, improve energy and maintain great skin & nails.
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I’ve used them for over 8 years and I’m picky about supplements being a medical minded veterinarian (and personal trainer.) I also do very few affiliations and never promote something that I don’t fully trust.
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With all 9 essential amino acids, Kion aminos gives you a leucine enriched full serving of protein that does not have up be broken down by the gut first to absorb.
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With their 60 day money back guarantee, you have nothing to lose and only muscle, energy and health to gain! 💪🏽

06/11/2026

Somewhere along the way, women were taught that aging means lowering expectations.

Get smaller.
Lift lighter.
Slow down.
Accept the pain.
Accept the weakness.
Accept the loss of confidence.

I don't buy it.

Every week I watch women in their 40s, 50s, 60s and beyond surprise themselves by lifting more than they thought possible.

Not because they're trying to become bodybuilders.

Because they want to:
✔ Feel capable in their own body
✔ Keep up with life without getting exhausted
✔ Protect their independence as they age
✔ Feel confident walking into any room
✔ Know they can handle themselves if life gets messy

Strength isn't about the number on the bar.

It's about proving to yourself that you're capable of more than you've been told.

And that changes everything.

Ready to stop training to get smaller and start training to get stronger?

DM me "STRONG" or click the link in my bio to learn how we can work together.

06/09/2026

"I missed my window." I hear it almost every week — usually about menopause. 🫶🏽

So here's the receipt: a 2026 review pooled 126 studies and more than 4,000 women, and compared strength gains before menopause vs. after.
They were basically the same. Fat down, muscle up — in both groups.
Your body didn't forget how to get stronger. The door you thought was locked? It opens.
Your one thing this week: pick up something heavy three times. Squat, press, or carry — start anywhere.

Know a woman who's convinced it's too late for her? Send this to her. 💪🏽