Tag: #Fitness

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The Aftermath of the Heel Hustle

My Toenails Have Entered Their Villain Era

Remember when I talked about surviving Firehouse Fatales in high heels? Yeah. Well. Turns out the story didn’t end when I took my shoes off.

I went to take off my toenail polish so I could redo it (because cute feet are forever, bruises be damned), and surprise: both of my big toenails were bruised. On one of them, the top layer of the nail peeled off completely with the polish.

I’ve lost these toenails before, so I know what that feels like. This isn’t that. Not yet, anyway. This is more like a horror short film called “Beauty Queen Feet: The Sequel You Didn’t Ask For.”

What actually happened?

It was the perfect storm.

High heels and a long day on my feet meant nonstop pressure. My feet slid forward in my shoes all day, pressing my big toes into the front of the toe box. That constant impact bruised the nail beds underneath.

Add to that the fact that I skate regularly. Between derby drills, edge work, and toe-stop starts, my feet take a beating even without the heels. Roller derby puts a ton of stress on the forefoot, and when you combine that with already-compromised nails, they don’t exactly stand a chance.

And I’ll be honest. I almost never let my toenails breathe. I always have polish on. So they were already dry, probably brittle, and definitely not ready for a 100-degree concrete catwalk moment.

The trauma pushed them over the edge, and when I went to remove the polish, the top layer of the nail peeled right off like it had been waiting for its final act.

Why this happens

This kind of injury is called a subungual hematoma, which is a bruise under the nail caused by pressure or repeated impact. When you cram your toes into tight shoes or take hard hits at the front of your foot (hello, skating and high heels), tiny blood vessels under the nail can rupture, causing a deep bruise. If the nail is already weakened from polish, trauma, or dehydration, it’s even more likely to lift, peel, or flake.

What I’m doing now

  • No polish for a bit. I’m giving my toes a chance to recover before I dress them back up.
  • I’m using a clear keratin nail repair treatment to reinforce the nail plate and protect new growth.
  • Epsom salt soaks and nail oil are officially part of my daily routine.
  • I’ve got open-toed shoes on deck for the foreseeable future and zero shame about it.

What might help next time

  • Rotate out of polish once in a while to let your nails breathe.
  • Trim your toenails short and smooth before any long day in heels or on skates.
  • Use anti-friction balm or even a small strip of moleskin on your big toes to reduce rubbing.
  • Look for heel grips or gel inserts that keep your foot from sliding forward in your shoes.
  • And if you’re skating on top of everything else, ice and magnesium are your friends.

Lessons from the battlefield

If you’re going full glam in vintage heels all day and also asking your feet to skate, sprint, squat, and recover, give them some credit. And give them a break. Especially if you, like me, have a long history of sacrificing your nail beds in the name of pinup glory.

Pain is temporary. Pretty feet are a full-time job.

xoxo
-S

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🥒 Dill Pickle Lemonade, or, The Homemade Electrolyte Drink That Saved My Summer

Over the weekend at Firehouse Fatales, my friend was slinging her signature dilly lemonade from her state fair-style stand. I tried it on Saturday, and it was everything I didn’t know I needed. Cold, salty, briny, a little sour, and absolutely perfect after standing around in full glam in the middle of 100-degree heat.

It hit the spot. But it also got me thinking. That drink felt so good after hours of sweating and running around. I knew I could take the idea and turn it into something more functional. Something that supported my body as much as it satisfied my taste buds.

So I went home and created a version that works as a homemade electrolyte drink. And I’ve been drinking it every day since.

💦 Homemade Electrolyte Drink with Pickle Juice and Lemon

Let’s be clear. My friend’s version was simple. Just lemonade and pickle brine. Just that salty, sour bite.

What I made keeps the same flavor foundation but boosts it with ingredients that actually help replace electrolytes and support hydration, especially after long, hot days. This has become my go-to keto-friendly hydration fix.

  • Dill pickle brine provides natural sodium, which is essential when you’re sweating
  • Fresh lemon juice gives you potassium and vitamin C
  • Cream of tartar adds a major boost of potassium and is a little-known electrolyte hero
  • Baking soda offers a small dose of sodium bicarbonate to help your body recover
  • Stevia keeps it sweet without sugar, carbs, or crashes

This version is perfect for anyone following a low carb lifestyle who needs natural electrolyte replacement without the processed powders or sugar-loaded drinks.

🧃 Dill Pickle Lemonade Recipe for Low Carb Summer Hydration

After Firehouse Fatales, this became my daily drink. It’s briny, bright, and refreshing in a way that makes your whole body feel better. If you’ve been sweating, dragging, or just plain wiped out, this is what I recommend.

Dill Pickle Electrolyte Lemonade

  • 1 cup fresh lemon juice
  • ½ cup dill pickle brine
  • ½ teaspoon cream of tartar
  • ⅛ teaspoon baking soda
  • 1 to 2 cups cold water, depending on your salt preference
  • Stevia to taste
  • Ice to serve

Stir it well and pour it over ice. If you want to dress it up, garnish with a dill sprig or a pickle spear. Or just drink it straight and get on with your day.

⚡️ Who Should Be Drinking This Low Carb Summer Electrolyte Fix

This isn’t just for fun. This is for function. If any of these sound like you, make this your new daily drink.

  • You’ve been in the sun and feel drained
  • You’re following keto or low carb and need more than plain water
  • You love pickles and don’t mind a bold flavor
  • You want something natural that actually works
  • You’re overpaying for electrolyte powders that taste like chalk

This is pickle juice for hydration with purpose. It’s weird-girl wellness with actual benefits. I made it because I needed it, and I’m sharing it because I know I’m not the only one trying to keep it together in the heat.ng. If you’ve been sweating it out or just feel worn down, this might be exactly what you need.

xoxo
-S

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👠 The Day After Heels

When Your Toes Are Still Mad and the Pavement Was 100 Degrees

I just wrapped my very first pageant as a host, the inaugural Firehouse Fatales, and let me tell you, it was a flaming success in more ways than one. The vibe? Immaculate. The contestants? Absolute knockouts. The temperature? Oh, just a casual 100 degrees in late June in Wyoming.

We were out in the blazing sun all day, surrounded by vintage cars, concrete, and the kind of dry heat that sucks the hydration straight out of your skin. I wore heels basically all day, because of course I did, and I walked several blocks back and forth between venues, handled emcee duties, and made sure everyone had what they needed. I also smiled through it all like my toes weren’t actively trying to escape my body.

By the time I got home, I was sweaty, crusty (literally, I had a salt layer on my face), dehydrated despite gallons of water, and my toes… were numb. Not just a little. We’re talking weird tingles under my big toenails well into the next day.

So what was going on?

Turns out it was a perfect storm:

  • Hours of walking in heels on hard concrete
  • Scorching heat drawing every drop of moisture out of my body
  • Swelling that I couldn’t see but absolutely felt. I couldn’t even fit into a pair of shoes the next day that normally slide right on
  • Electrolyte imbalance despite drinking water and even a Gatorade
  • A good ol’ dose of nerve compression in my feet
  • Not to mention less that two hours of sleep the night before

I had forgotten how much your body can shout at you after the adrenaline of a big event wears off. And this time, it was shouting in Morse code through my toenails.

If this ever happens to you, here’s what to do:

Post-Heel Foot Recovery Checklist:

☐ Rehydrate, for real
Water isn’t enough if you’ve sweated out your minerals. Add in a real electrolyte (LMNT, Liquid IV, or a mix of salt, lemon, and a pinch of potassium powder or cream of tartar).
(Up next I’ll immediately post my favorite summertime electrolyte drink!)

☐ Take your magnesium
This helps with nerve repair, muscle cramps, and those middle-of-the-night Charlie horses I definitely had.

☐ Elevate your feet
Prop your legs up above your heart for 30 to 60 minutes and let gravity help out your circulation.

☐ Soak those feet
Warm Epsom salt soaks are your friend. Add a little peppermint oil if you’re feeling fancy.

☐ Gently massage and stretch
Use your hands or roll a ball under your arch. Flex your toes, roll your ankles, and gently scrub around the nail beds with a soft toothbrush to stimulate sensation.

☐ Wear forgiving shoes
Don’t shove your foot back into anything that compresses your toes. Let them breathe and decompress.

☐ Rest and watch
Numbness that improves over 24 to 48 hours is normal. But if it worsens, spreads, or sticks around too long, talk to a provider.

I’m sharing this not just because it’s helpful, but because I want you to know that even when you’re standing tall (in heels, in public, in a 100° inferno), the crash afterward is real. You can be proud of what you pulled off and take the time to recover properly.

I’m giving my feet the night off and tomorrow I’ll be back in my flats, planning the next big thing. Maybe a little wiser. Maybe a little more hydrated. Definitely with happier toes.

xoxo
-S

P.S. – This year’s Firehouse Fatales event was everything I hoped it would be. We had a full lineup of stunning contestants, a fantastic crowd, and a solid vintage car show to set the scene. From the Pin-up Pitstop to the judges’ scorecards, every little detail came together. My family helped, our sponsors showed up in a big way, and the community really showed us love. It was hot, it was a little chaotic behind the scenes, but it was beautiful. I’m so proud of what we pulled off and already excited for what next year might bring. I’ll be sharing a full recap post soon with more photos, the story behind the event, and how you can get involved next year, so keep your eyes peeled.

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Derby Goals 2025

How to Crush It On and Off the Track

Another derby season is here, which means it’s time to set some goals and actually follow through. Whether you’re trying to level up your blocking, improve your endurance, get more confident on your skates, or just survive another year of full-contact madness, having a clear plan makes all the difference.

The hard part isn’t setting the goals. It’s staying consistent.

So here’s a breakdown of how to follow through, build momentum, and make real progress this season.

Step 1: Get Specific About Your Goals

Saying “I want to get better at blocking” is too vague. What does better look like? Get clear on the details.

Instead, try:

✅ “I want to land strong lateral blocks and control jammers instead of reacting.”
✅ “I’ll practice my plow stops for 15 minutes before every practice until I can stop exactly where I want.”

The more specific you are, the easier it is to track progress and stay motivated.

Step 2: Break Big Goals into Small Wins

A massive goal can feel overwhelming without a step-by-step plan. Breaking it down makes it doable.

🏆 Trying to build endurance? Start by shaving five seconds off your 27-in-5 time.
🏆 Want to master apex jumps? Focus on power drills and controlled landings before going full speed.
🏆 Looking to feel more confident on the track? Try speaking up more at practice, asking for feedback, or adding one new skill per week.

Small wins build momentum. And momentum keeps you moving forward.

Step 3: Keep Yourself Accountable

Most people lose steam because no one is holding them to it. You can fix that.

📌 Find an accountability partner. A teammate who checks in and pushes you when needed.
📌 Track your training. Write down what you worked on, what felt strong, and what needs more time.
📌 Film yourself. Watching playback helps you see what’s actually happening on the track.
📌 Put your goals out there. Post them in your league’s group chat, on a whiteboard, or online.

Make it harder to quit than to keep going.

Step 4: Train Off-Skates (Yes, It Matters)

Only training at practice limits your progress. Strength, mobility, and fuel matter more than people like to admit.

🏋️‍♀️ Strength training builds power and stability.
🧘‍♀️ Mobility work improves your balance and makes you harder to knock down.
🥦 Nutrition and rest affect energy, recovery, and how your body holds up through the season.

You can’t skate your best if your body isn’t ready for it.

Step 5: Be Willing to Adjust

Sometimes the goals you set in January stop making sense by June. That’s not failure. That’s awareness.

Maybe you wanted to jam, but blocking turned out to be your thing. Maybe you planned to play every game, but your knees need a different pace.

Reassess. Rework. Keep showing up.

My Derby Goals for 2025

Here’s what I’m working on this season:

🔥 Stronger lateral blocking. I want to control space and deliver intentional hits instead of reacting on the fly.
🔥 Explosive speed bursts. Endurance is great, but I want to be able to accelerate fast and close gaps quicker.
🔥 Better teamwork and leadership. This sport doesn’t work without trust and communication, and I want to build both.

Your turn. What are your derby goals for 2025? Drop them in the comments or share your favorite tip for sticking with them. Let’s make this season one to be proud of.

xoxo
-S

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75 Hard Challenge | My Honest Day 57 Progress & Lessons

If you follow me on Instagram (@levelupsaho), you already know I’ve been all-in on the 75 Hard challenge. It’s not just another fitness challenge, it’s a full-scale commitment to showing up, every single day, no excuses. I didn’t start this on a whim, and I’m not coasting through it either. This challenge is teaching me more than I expected! Not just about self-discipline and mental toughness, but about my own cravings, limits, and capabilities.

Why I Took on 75 Hard

I needed something that would push me past my usual limits. Physically, mentally, and in every area of my life. Half-measures weren’t cutting it anymore. 75 Hard doesn’t let you negotiate with yourself. You either do the work or you start over. Two workouts a day (one outdoors for mental resilience), a gallon of water, 10 pages of reading, progress photos, and sticking to a strict diet. No shortcuts. No cheat days. No wiggle room.

But what I wasn’t expecting was how much I would start craving certain things. Moments of peace, structure, and even my outdoor workouts.

Unexpected Benefits of 75 Hard: Why I Crave My Walks

I thought I’d be craving sugar, rest days, or just an easy way out. Instead, I find myself needing my evening walk. Not because it’s part of the challenge, but because it’s become this essential moment where my mind slows down. No music. No distractions. Just me, the cold air, and the sound of my footsteps. It’s a craving I didn’t see coming, but one I don’t want to lose.

And then there’s the exhaustion. The kind that settles deep in my bones, making every muscle ache. But it’s not the kind of exhaustion that breaks me. It’s the kind that builds me. I’m learning that I can push through. That I can function even when my body is screaming at me to quit. Every day, I prove to myself that I have more in me than I thought.

What 75 Hard Has Taught Me About Self-Discipline

This isn’t a feel-good, just do your best kind of thing. Some days, I’m dialed in. Other days, I’m dragging myself through every task. But I get it done. Every single day. Because that’s the deal.

  • The exhaustion is real. There’s no skipping workouts because I’m tired. I show up anyway.
  • No compromises. There’s no “I’ll make up for it tomorrow.” You either hit your targets or you start over.
  • Mental grit is everything. Stripping out the noise and doing what needs to be done has sharpened my mindset more than I expected.
  • Craving routine. I used to resist structure, but now I find comfort in it. My workouts, reading, and meal planning have all become something I look forward to.
  • Seeing what I’m capable of. The biggest lesson? I’m stronger than I thought. Pushing past my own limits every day is proving that to me in ways nothing else ever has.

What I’ve Learned So Far from 75 Hard

I expected 75 Hard to be tough. I didn’t expect it to shift the way I see myself. I always thought I needed motivation. But what I actually needed was proof.

Proof that I can show up, even when I don’t want to.
Proof that I can handle exhaustion, discomfort, and self-doubt without letting them stop me.
Proof that I can trust myself to follow through on what I say I’ll do.

Follow My 75 Hard Journey on Instagram

I post the reality of this challenge daily on my Instagram stories. No filters. No sugarcoating. Just the actual work, struggles, and wins. If you’ve ever considered doing 75 Hard or just want to see what real commitment looks like, come follow along.

This isn’t about aesthetics or short-term wins. It’s about proving to myself that I can commit and execute no matter what. If you’re ready to take on something big in your own life, stop waiting for the perfect time. Just start.
xoxo
-S

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Beyond Hydration

How Electrolytes Support Skin, Anti-Aging, and Overall Wellness

When someone says “electrolytes,” what do you think of? If you’re like most people, your mind probably goes straight to sports drinks and hydration. I used to think of electrolytes only in terms of quenching thirst or getting through a tough workout. But in the last few years, I’ve discovered how essential they are for so much more than just hydration – especially when it comes to aging gracefully, caring for my skin, and feeling my best each day.

If you’re curious (like I was) about what electrolytes really do for us, here’s a look at why they’re worth more than a casual thought.

Electrolytes and Hydration – But It’s Not Just About Thirst

Yes, electrolytes are essential for hydration. They help your body absorb water effectively, so every cell can function at its best. Think of electrolytes as your body’s hydration management team – sodium, potassium, and magnesium all working together to keep your body’s water levels balanced. But here’s where it gets more interesting: by keeping every cell hydrated, electrolytes also play a role in the long game of skin health and aging.

Electrolytes and Skin Health: The Inside-Out Glow

Dehydrated skin is often one of the first signs of imbalanced electrolytes, and it’s not just about looking “dry.” When our skin loses moisture, it can feel tight, sensitive, or even start to lose its bounce. Personally, I noticed this most when my skin started looking dull despite all the serums and moisturizers I’d been using religiously. Adding electrolytes into my daily routine felt like a missing puzzle piece – like my skin was finally getting that deep, lasting hydration it craved.

Electrolytes help to maintain that delicate balance by allowing our cells to hold onto moisture. Potassium, for example, works to keep fluid inside the cells, while magnesium helps with water retention at a cellular level, so skin stays hydrated and smooth. So now, rather than feeling like I’m chasing a glow with products, I’m actually nourishing it from within.

The Anti-Aging Secret: Electrolytes for the Long Run

Now, I’m not saying electrolytes are the secret to eternal youth – but they do support some of the processes that keep us looking and feeling youthful. Magnesium, one of the superstar electrolytes, is a natural antioxidant that helps fight oxidative stress (the culprit behind those fine lines and wrinkles). Over time, supporting your body with a steady intake of magnesium and other electrolytes means you’re giving your skin the tools to combat daily stressors.

It’s like I’m investing in the future of my skin – staying hydrated, keeping cells happy, and supporting natural elasticity that otherwise tends to fade with age. While I’ll always love a good serum, there’s something empowering about knowing I’m nourishing my skin from the inside out.

Beyond Beauty: Electrolytes for Energy and Muscle Health

I started paying attention to electrolytes initially to support my energy levels, especially after long days or workouts. But over time, I’ve realized just how much they impact muscle health and recovery. If you’re someone who loves staying active, you know how frustrating it can be to feel sore and sluggish the next day. Electrolytes reduce muscle cramping, fatigue, and help prevent that “burned-out” feeling. I’ve noticed that on days when I’m consistent with electrolytes, I feel sharper, more energetic, and just… better.

Finding My Go-To: Why I Love LMNT

Not all electrolyte supplements are created equal, and after trying more than a few, I found LMNT. What really drew me to LMNT was their no-nonsense approach – no sugars, no fillers. It’s just pure electrolytes, in a balance that works. It’s great for a hot day, a tough workout, or even just those days when I need a little extra boost. And honestly, the flavors are surprisingly good, which doesn’t hurt!

So, if you’re on the fence, or maybe like I was, just assuming electrolytes are only for sports drinks, try it. I think of electrolytes as my little daily investment in feeling good, looking fresh, and keeping my body balanced from within.

Final Thoughts: Electrolytes are more than a quick fix. They’re a way to support yourself, to keep each cell in your body happy, and to feel your best, no matter what the day brings. Whether it’s for skin, energy, or just taking care of yourself, they’re worth a spot in your routine.

And if you’re curious, I wholeheartedly recommend giving LMNT a try. I actually reached out to LMNT personally about a potential sponsorship for my roller derby team, and they were incredibly generous. They sent my team a big batch of their product, completely free, to keep us hydrated and ready for every practice and game for quite a while. Knowing a brand like LMNT is willing to support grassroots communities like ours just made me trust them even more. It’s one small change that can lead to a world of difference – both on and off the track!

xoxo
-S

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Does Creatine Cause Weight Gain? And Why Women Over 40 Should Be Taking It

Creatine has been a powerhouse supplement in the fitness world, known for its role in boosting strength, endurance, and recovery. But there’s a question that seems to come up, especially among women: does creatine cause weight gain? And if so, should we avoid it? Today, we’re unpacking what creatine actually does, whether it really causes weight gain, and why it might just be one of the best supplements women, especially those over 40, can add to their routines.

What is Creatine?

Creatine is a naturally occurring compound found mostly in your muscles and the brain. It helps muscles produce energy during intense activity or weightlifting. Although you can get small amounts of creatine from foods like red meat and seafood, supplements are an easy way to ensure you’re getting enough to maximize your performance and recovery.

Unlike some supplements that come with a laundry list of ingredients, creatine is well-researched and safe. For women, especially those over 40, it can be a game changer—but many are hesitant, fearing it might lead to unwanted weight gain. So, let’s dive into the truth behind creatine’s effect on weight.

Does Creatine Really Cause Weight Gain?

The short answer is: kind of, but not in the way you might think. Creatine can lead to temporary weight gain, but it’s not because of fat. Instead, this “weight gain” is actually due to water retention in your muscles. Creatine works by drawing water into your muscle cells, which helps keep them hydrated and boosts recovery and performance. While you might see a few pounds show up on the scale, this weight is just water—not fat.

This water retention is temporary and often stabilizes after a few weeks. Once that initial phase passes, many women find that they don’t even notice the extra water, but they do notice the benefits in their workouts and muscle tone.

Why Creatine is Especially Beneficial for Women Over 40

As we get older, it’s natural to experience a decline in muscle mass, bone density, and even cognitive function. For women over 40, maintaining strength and mobility becomes increasingly important—not only for fitness but for overall health. Here’s how creatine can specifically support women in this age group:

1. Preserves Muscle Mass

One of the challenges as we age is preventing muscle loss, also known as sarcopenia. Creatine can help maintain and even build lean muscle, which is crucial for staying strong and mobile. For women over 40, this means better physical resilience and a stronger foundation as we age.

2. Supports Bone Health

Muscle and bone health are interconnected. When we strengthen our muscles, we naturally place more stress on our bones, encouraging them to stay strong. This is particularly important for women over 40, who are at a higher risk for osteoporosis. Creatine supports bone health indirectly by promoting the muscle strength needed to stimulate bone density.

3. Enhances Cognitive Function

Research has shown that creatine may have neuroprotective effects, helping to support cognitive function and even boost mental clarity. For women in their 40s and beyond, this is an invaluable benefit. Many find that creatine helps improve focus and memory, making it a worthwhile addition not only for physical health but also for mental sharpness.

The Benefits of Creatine for Women of All Ages

Even beyond the specific benefits for women over 40, creatine offers advantages for any woman looking to enhance her fitness:

  • Increased Strength: Great for boosting muscle strength without “bulking up.”
  • Better Endurance: Helps muscles work harder for longer during intense exercise.
  • Faster Recovery: Reduces soreness and downtime between workouts.

Recommended Product: 1st Phorm Creatine

If you’re ready to give creatine a try, I highly recommend 1st Phorm Creatine. They offer a high-quality, pure creatine monohydrate that’s both effective and easy to mix. 1st Phorm’s products are known for their purity and transparency, so you can feel confident you’re getting exactly what you need without fillers or additives. (Just remember to keep drinking water, especially in those first few weeks as your body adjusts to the creatine.)

Final Thoughts

Creatine is an amazing tool for women looking to maintain strength, endurance, and even brain health, especially as we get older. While there might be a small amount of water weight at first, the benefits far outweigh this temporary effect. If you’re ready to try creatine, 1st Phorm offers a top-notch option to help you get started.

xoxo
-S

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The Nighttime Ritual: Embracing Discipline at the Gym

As the sun sets and the world winds down, a different kind of journey begins—a journey to the gym. For those of us who find solace and strength in the stillness of night, this time becomes a ritual of dedication and discipline. The gym, illuminated by artificial light, becomes a place where we transform ourselves, both physically and mentally.

Each step toward the gym is a small victory. The temptation to stay in, to relax after a long day, is strong, but the commitment to our goals is stronger. The nightly ritual begins with a decision—to show up, to push through, to make the most of this time. It’s not just about working out; it’s about building a habit that fosters resilience and determination.

Inside the gym, the hum of machines and the clink of weights create a rhythm that drives us forward. The sweat that beads on our skin is proof of our effort, a tangible sign that we are pushing our limits. Muscles ache, and fatigue sets in, but these are just part of the process. With every rep and every set, we are chiseling away at our weaknesses and building a stronger version of ourselves.

Mirrors in the gym reflect more than our physical appearance; they reflect our dedication. Each visit, no matter how tired we feel, is a step toward our goals. The transformation is gradual, but it’s happening. We are getting stronger, more resilient, and more disciplined with each workout.

Discipline is the key to this transformation. It’s the commitment to go to the gym, even when we’re tired or unmotivated. It’s the resolve to finish that last set, to push through the discomfort, and to keep showing up, night after night. This discipline isn’t just about building muscles; it’s about building character.

As we leave the gym and the night deepens, the sense of accomplishment is palpable. We’ve faced the challenges, pushed through the fatigue, and emerged stronger. This nighttime ritual of discipline and dedication is more than a workout—it’s a testament to our commitment to ourselves.

But it’s not just the physical progress that we notice. The mental clarity and emotional resilience we gain are just as important. The discipline we cultivate in the gym spills over into other areas of our lives. It becomes easier to stay focused at work, to manage stress, and to maintain a positive outlook. The act of committing to our nightly workouts strengthens our ability to commit to other goals and responsibilities.

The gym at night also offers a unique sense of peace. There’s a certain calmness that comes with working out when most people are winding down. The fewer distractions and quieter atmosphere allow for deeper focus and introspection. It becomes a time for us to connect with ourselves, to reflect on our day, and to plan for the future. This quiet time, coupled with physical exertion, creates a balanced space for both body and mind to thrive.

Sticking to a nightly gym routine requires planning and foresight. It’s about preparing meals ahead of time, setting out workout clothes, and prioritizing sleep. These seemingly small actions build a framework of support for our discipline. They remind us that our commitment to fitness is not an isolated effort but part of a larger lifestyle choice that promotes overall well-being.

As we continue this journey, it’s important to celebrate our progress, no matter how small. Each session, each set, each drop of sweat brings us closer to our goals. Acknowledging these achievements reinforces our discipline and motivates us to keep moving forward.

So, let’s embrace this nighttime ritual. Let’s honor our commitment to the gym and to our goals. Each visit is a step toward a stronger, more resilient self. And in the quiet of the night, let’s find not just physical strength, but the strength to pursue our dreams with unwavering dedication. The journey is long, and the nights can be tough, but with discipline as our guide, we will continue to transform and thrive.

xoxo
-S

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My Weight Loss Journey: 5 Tools to Lose 100lbs in 18 Months

Hello, everyone! 🌟

I’m thrilled to kick off my weight loss journey and share it with you all. For those who don’t know, I’m on a mission to lose 100lbs in 18 months. It’s a big goal, but I’m ready to tackle it head-on. This post is a companion to my latest YouTube video, where I reveal the 5 essential tools that are going to be helping me along the way.

1. Gym Consistency 🏋️‍♀️

Building a habit of regular workouts is crucial. I’ve committed to going to the gym consistently, and it’s already making a difference. I’m focusing on both cardio and strength training to help burn calories and build muscle.

2. Keto Diet 🥑

Embracing a low-carb, high-fat lifestyle with the Keto Diet has been a game-changer. It helps keep my energy levels stable and supports fat loss. Plus, there are so many delicious recipes to try!

3. TDEECalculator.Net 📊

Understanding my Total Daily Energy Expenditure (TDEE) has been key. TDEECalculator.Net helps me figure out how many calories I need each day to reach my weight loss goals. It’s a fantastic tool for staying on track.
You can view my video on that here:
https://www.youtube.com/embed/R6vXIuKO2TY?si=RFtCfNyNgt5ULIgh

4. MyFitnessPal 📱

Tracking my meals and progress with MyFitnessPal has been incredibly helpful. It keeps me accountable and makes it easy to see what I’m eating and how it fits into my daily goals.
You can view my video on that here:
https://www.youtube.com/embed/y5ay9fL6J-4?si=xKanUB4-C7916ElA

5. The Secret Weapon 🔒

There’s a special secret tool, my 5th game-changer, that I reveal in my video. It’s something that’s will hopefully make a huge difference for me, and I can’t wait for you to discover it!

Sharing My Vulnerability

In this journey, I’m being real and raw. I’m sharing my true stats and before footage because I want to show the reality of my starting point. It’s not easy putting myself out there, but I believe in transparency and authenticity. If you’re in a similar situation, know that you can do this too. We’re in this together.

A Positive and Supportive Space

This is a journey of transformation, not just physically but mentally and emotionally. I want to create a space where we can support each other. Negativity and bullying have no place here. Let’s lift each other up and celebrate every step forward.

Join Me on This Journey

Thank you for being here and supporting me. If you haven’t already, check out my YouTube video where I dive deeper into these tools and share more about my journey. Don’t forget to like, comment, and subscribe for more updates and tips!

Watch my video here:
https://www.youtube.com/embed/2OPs-vtO-Ic?si=qU12my7exs4of2oY

Together, we can achieve our weight loss goals and become the best versions of ourselves. 💪

Stay strong and stay positive,

xoxo
-S

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The Essential Guide to Magnesium Supplements: Benefits and Types

Recently, during a chat with my mom and sister, the topic of magnesium came up. Since last October (2023), I’ve been taking a magnesium supplement before bedtime to improve my sleep quality. Lately, though, I’ve noticed that it leaves me feeling more tired in the mornings, so I’ve decided to pause taking it for now. Nonetheless, magnesium is truly a remarkable supplement, and if you’re deficient, the benefits can be truly transformative

When it comes to keeping our bodies in top shape, magnesium is often overlooked. This mighty mineral is involved in over 300 enzymatic reactions, from energy production to muscle function. Since our diets sometimes fall short in the magnesium department, many of us turn to supplements to fill the gap. But with so many options out there, how do you know which one to pick? Let’s break down the different types of magnesium supplements, the signs of magnesium deficiency, and how it can affect your body.

Signs of Magnesium Deficiency

Before diving into the types of magnesium supplements, it’s important to recognize if you might need one. Magnesium deficiency can manifest in various ways, and being aware of these signs can help you take the necessary steps to improve your health.

  1. Muscle Cramps and Spasms: One of the most common signs of magnesium deficiency is frequent muscle cramps or spasms. Magnesium helps regulate muscle contractions, and a lack of it can lead to uncontrollable twitching or cramping.
  2. Fatigue and Weakness: Feeling unusually tired or weak can be a result of magnesium deficiency. Magnesium is crucial for energy production, and low levels can leave you feeling drained.
  3. Mental Health Issues: Magnesium plays a role in brain function and mood regulation. Deficiency can lead to symptoms like anxiety, depression, and irritability.
  4. Irregular Heartbeat: An irregular heartbeat, or arrhythmia, can occur when magnesium levels are too low. This happens because magnesium helps regulate heart rhythms.
  5. High Blood Pressure: Magnesium helps relax blood vessels. Without enough magnesium, blood vessels can constrict more than they should, leading to high blood pressure.
  6. Numbness and Tingling: Low magnesium levels can affect nerve function, causing sensations of numbness and tingling, especially in the extremities.

If you’re experiencing any of these symptoms, it might be time to consider increasing your magnesium intake, either through diet or supplements.

Types of Magnesium Supplements

Now, let’s explore the different types of magnesium supplements and what they can do for you.

1. Magnesium Citrate

Benefits: Magnesium citrate is a crowd favorite and for good reason. It’s easily absorbed by our bodies, making it a go-to for those needing a quick magnesium boost. Plus, it’s known to help with digestion and relieve constipation, thanks to its mild laxative effect.

Usage: Perfect if you’re looking for a supplement that helps with digestive issues or just need a reliable magnesium source.

2. Magnesium Glycinate

Benefits: If you struggle with anxiety, sleep issues, or chronic pain, magnesium glycinate might be your best bet. It’s bound to glycine, an amino acid that promotes relaxation and better sleep. Bonus: it’s gentle on the stomach.

Usage: Great for reducing stress, improving sleep, or easing chronic pain.

3. Magnesium Oxide

Benefits: Magnesium oxide is a common and budget-friendly option. While it’s not as easily absorbed as some other types, it’s effective for treating magnesium deficiency and soothing digestive issues like heartburn.

Usage: A good choice if you’re looking for an affordable way to tackle magnesium deficiency or digestive problems.

4. Magnesium L-Threonate

Benefits: This newer supplement is making waves for its potential brain benefits. Magnesium L-threonate can cross the blood-brain barrier more effectively, which might help improve memory and cognitive function.

Usage: Ideal for those interested in boosting brain health and mental clarity.

5. Magnesium Chloride

Benefits: Magnesium chloride is highly absorbable and often used in topical applications, like magnesium oil. It’s great for improving skin health and relieving muscle cramps and soreness.

Usage: Perfect for anyone who prefers to apply their supplements directly to the skin or needs to target muscle issues.

6. Magnesium Malate

Benefits: Combining magnesium with malic acid (found in fruits), magnesium malate is excellent for reducing muscle pain and fatigue. It’s especially beneficial for those with chronic fatigue syndrome or fibromyalgia.

Usage: Best for those needing an energy boost or dealing with chronic pain and fatigue.

7. Magnesium Taurate

Benefits: Magnesium taurate is paired with taurine, an amino acid that supports heart health. This form can help regulate blood pressure and improve overall heart function.

Usage: Ideal for maintaining heart health and managing blood pressure levels.

Natural Ways to Get Magnesium

While supplements are convenient, getting magnesium from natural sources is also beneficial. Here are some magnesium-rich foods to consider adding to your diet:

  • Dark Leafy Greens: Spinach, kale, and Swiss chard are packed with magnesium.
  • Nuts and Seeds: Almonds, cashews, pumpkin seeds, and sunflower seeds are excellent sources.
  • Whole Grains: Brown rice, quinoa, and oats contain magnesium.
  • Legumes: Beans, lentils, and chickpeas are nutrient-dense options.
  • Avocado: Besides being a healthy fat, avocados are a good source of magnesium.
  • Bananas: They not only provide potassium but also contain magnesium.
  • Dark Chocolate: Indulge in moderation for a magnesium boost.

Incorporating these foods into your diet can help you maintain healthy magnesium levels naturally.

How to Choose the Right Magnesium Supplement

When choosing a magnesium supplement, think about your specific health needs. Are you looking to improve your digestion, sleep better, support your heart, or boost brain power? Also, it’s a good idea to chat with a healthcare provider to find the right dosage and form for you.

Magnesium is a powerhouse mineral that keeps our bodies running smoothly. Whether you opt for supplements or focus on magnesium-rich foods, ensuring adequate intake can make a significant difference in your overall health.

Disclaimer: This blog post is for informational purposes only and shouldn’t be considered medical advice. Always consult with a healthcare provider before starting any new supplement regimen.

Got any questions or need more guidance? Drop a comment below or reach out directly! Let’s chat about how magnesium can level up your health journey.

xoxo
-S