As we all know, Dolly Parton passed away this last week at 80 years old.

I’m sure I’m not alone in thinking Dolly was one of those people who would live to be 100. She seemed larger than life.

But something I’ve been thinking about since her passing, is how openly she spoke about her health—especially her experience and struggles with endometriosis in the 1980s. It resulted in her needing a partial hysterectomy and she was unable to have children.

Endometriosis is when tissue similar to the uterine lining grows outside of the uterus. It can cause significant pain and other symptoms, yet for years, women were told that painful periods were something they simply had to live with.

Making the conversation less taboo

Dolly was one of the public figures willing to talk about women’s health at a time when these conversations were rarely happening publicly— and that matters.

Every time a woman says, “This is happening to me,” it makes it a little easier for the next woman to say it too.

Today, we’re talking more openly about endometriosis, infertility, postpartum health, perimenopause, menopause, hormones and so much more.

We’re asking better questions and advocating for ourselves in ways previous generations weren’t always encouraged.

The takeaway

Dolly left behind an incredible legacy of music, generosity and breaking boundaries.

I hope we also remember her as someone who helped make conversations about women’s bodies a little less taboo. Because Dolly was anything but taboo.

Talking about our health isn’t embarrassing. It is how we learn, advocate, and ultimately get better care.

Until next week,

Chloe

I sat down tonight and asked my toddler, “What should I write my blog about this week?”

He quickly replied, “TWO MORE MINUTES!”

I thought about it for a minute and decided that was actually a pretty great suggestion.

Ollie usually asks for “two more minutes” when we’re at the playground and he doesn’t want to leave, or when we’re cuddling before bed and he doesn’t want me to go.

I should also note that I have absolutely no idea what he thought I was asking him when he gave me this very confident recommendation. I 100% thought I was asking him a rhetorical question.

But I like to think he was onto something.

So what does this mean for you?

Try two more minutes.

You set a timer for your workout and feel like cutting it short? Two more minutes.

You’re out for a walk and thinking about heading home? Two more minutes.

You’re running and ready to stop? Two more minutes.

I’m not saying to push through pain or ignore when your body genuinely needs rest. But sometimes we quit simply because we’re uncomfortable, bored, it’s hard or we are ready to be done.

And you can do almost anything for two more minutes.

The takeaway

Two minutes doesn’t sound like much.

But two minutes added to a workout, a walk, or a run can become a lot of extra movement over the course of a week, a month, or a year.

Another example of how the little things really do add up over time.

So the next time you’re ready to call it quits, maybe take some advice from my toddler:

Two more minutes.

Until next week,

Chloe :)

P.S. THIS IS MY BLOG-AVERSARY!!!! Never in my wildest dreams did I think I would keep this up- writing a blog every single week for 52 weeks. I am genuinely proud of myself. Thank you for subscribing, reading and sharing <3

I feel like almost daily I am having conversations about weight loss. Which is not inherently bad, but to me it’s menial compared to overall health.

The number on the scale. The number on your jeans. The number of calories you burned… sure they’re good to pay attention to but I care more about everything else.

My favorite victories with clients have absolutely nothing to do with a number (unless it’s the weight you’re adding to a barbell).

They’re the moments that remind you of why you started in the first place.

The wins I want you to notice

Maybe it’s fitting into your clothes more comfortably. Maybe you reach for a pair of jeans you used to avoid because leggings were the only thing that felt comfortable.

Maybe you lift your suitcase into the overhead bin without needing help or you carry a laundry basket down the stairs without holding onto the railing.

You get down on the floor to play with your kids or grandkids—and, just as importantly, you can get back up easily. You add another plate to the bar. You complete more reps of an exercise you once thought you couldn’t do.

These are the victories that don’t show up on a scale.

Notice how you feel

Another one of my favorite changes is when clients start genuinely wanting the foods that make them feel good. More protein. More fruits and vegetables. More whole foods. They stop craving the usual greasy, salty foods that provide a dopamine hit before a crash. This isn’t because they are forcing themselves to eat perfectly, but because their bodies start recognizing how much better they feel from eating quality whole foods.

That is a HUGE win.

Stop making the scale your scoreboard

You can’t hate yourself into a smaller body. A lower number doesn’t make you better or more worthy of anything.

Instead, look for the ways you’re becoming stronger, healthier, and more capable.

Your weight is a single measurement, not the whole story.

The takeaway

Celebrate the jeans, the suitcase, the stairs, the extra weight on the bar, and playing on the floor with your kids/grandkids/dogs.

Those are the wins that remind you of what fitness is really about.

Until next week,

Chloe :)

Motherhood is often talked about as the most joyful thing that can happen to a woman… and it can be (but it’s not for everyone, we’ll talk about that later).

But that doesn’t mean it is always easy.

I know this personally. After my first baby, I struggled with postpartum depression and anxiety. I remember feeling like I was supposed to be completely consumed with gratitude, while internally I was struggling to feel like myself and extreme exhaustion.

Looking back, one of the things that helped me find my way out was movement and wellness. Which was also a double edged sword because every time I tried doing too much movement, my bleeding would get heavier and I would have to pull off. Once I was able to actually get back to exercise, it gave me time outside of the house. It was something that belonged to me, and a way to reconnect with my body and my identity. It wasn’t the only thing I needed, and exercise is absolutely not a replacement for professional treatment, but it became an important part of my recovery. (Keep reading, I had other assistance as well!!)

How common is it?

More common than we talk about.

The CDC estimates that about 1 in 8 women with a recent live birth report symptoms of postpartum depression. ACOG estimates that 1 in 5 pregnant or postpartum women experience depression, anxiety, or other mental health conditions.

Those numbers matter because this isn’t a rare experience or a sign that someone isn’t coping well with motherhood, it is a real health condition that is incredibly common.

Your body goes through a massive change

Immediately after giving birth, the placenta is delivered and levels of hormones including estrogen and progesterone drop rapidly. At the same time, you’re dealing with sleep deprivation, physical recovery, feeding, a completely new responsibility and an enormous emotional adjustment. It is a LOT.

The hormonal shift doesn’t mean hormones are the only cause of postpartum mental health conditions. Genetics, previous mental health history, stress, sleep and social support all play a role.

But it’s important to recognize that the postpartum period is a huge physiological transition—not simply a matter of “just being tired.”

Baby blues vs. postpartum depression and anxiety

This distinction in this is very important.

The baby blues are extremely common. They typically begin a few days after delivery and can look like crying, irritability, mood swings, anxiety and feeling overwhelmed. They usually improve within 1–2 weeks without treatment.

Postpartum depression is different.

The symptoms are more intense, last longer and can interfere with your ability to function. You may feel hopeless, disconnected, lose interest in things you normally enjoy, struggle to care for yourself or your baby, or experience thoughts of hurting yourself or your baby. If you are experiencing these feelings more than 2 weeks postpartum, speak with your healthcare provider. You do not need to suffer in silence.

Postpartum anxiety can look different again: racing thoughts, constant worry, panic, feeling like something terrible is going to happen or being unable to turn your brain off. Anxiety can begin during pregnancy or after delivery and may occur alongside depression. For me, it was being completely unable to be away from my baby. I remember Eric taking our son on a walk and I followed his location the entire time because I was so scared something bad would happen.

If those feelings aren’t getting better—or you’re questioning whether what you’re experiencing is normal—talk to your doctor. You don’t have to wait until things become unbearable!! I was in complete denial until my doctor saw me struggling (AKA hysterically crying in her office saying “I’m fine!”).

Where exercise comes in

This is the part that is especially meaningful to me.

Exercise helped me, but I want to be very clear: movement is NOT a cure for postpartum depression or anxiety.

Sometimes you need therapy (AYOOO). Sometimes medication (AYOOO x2). Sometimes you need more sleep, more help, or simply someone to tell you that what you’re experiencing is not “normal.” Just because it is common, it does not mean you need to accept this as your permanent reality, seek help.

Movement can be one piece of the puzzle. Even if it’s to give you a community and nothing to do with the actual exercising.

Recent research is encouraging. A 2024 systematic review and meta-analysis of 35 studies involving more than 4,000 postpartum women found that exercise interventions reduced symptoms of both postpartum depression and anxiety; the analysis also found lower odds of postpartum depression among women participating in exercise interventions.

For me, exercise provided something beyond the physical benefits.

It gave me time to breathe, it gave me a reason to leave the house, it gave me community. AND, perhaps most importantly, it reminded me that I was still a person outside of being someone’s mom— even though it took me until 10 months postpartum to feel this way after having my first. Not sure if I am there yet at 9 months PP with my daughter.

Why conversations like Lindsay Clancy’s matter

The ongoing trial involving Lindsay Clancy has brought maternal mental health into the national conversation.

Without getting into the details of the trial or debating the legal questions surrounding it, the case involves allegations of an extremely severe postpartum psychiatric illness, and maternal mental health has become a significant part of the discussion. Cases like this are devastating.

I hope one thing that comes from the public conversation is that we become much more willing to talk about maternal mental health before someone reaches a crisis point.

We need to make it normal to say:

“I’m not okay.”

“I’m having thoughts that scare me.”

“I don’t feel like myself.”

“I need help.”

And we need to respond by listening—not judging. Without fear of losing your children just because you are asking for help.

The takeaway

If you are struggling after having a baby, please don’t assume need to just push through.

The baby blues are normal.

Suffering in silence is NOT.

There is no shame in needing help, and getting treatment doesn’t make you a bad mother. In fact, taking care of your mental health is one of the most important things you can do for yourself and your family.

And if movement is something that makes you feel more like yourself, find a way to incorporate it—even if that initially means a 10-minute walk around the block.

You don’t have to do everything, you just have to start somewhere.

If you are struggling, please seek help. You are not alone and there is no shame in asking for help.

Until next week,
Chloe <3

Just like protein, fiber is having a moment.

Fiber gummies. High-fiber tortillas. Fiber brownies. Even fiber drinks?

And while I absolutely think most people need more fiber, I also think we’re starting to believe every gram has to come from a packaged product. I see endless ads for processed fiber supplements.

The truth? Whole foods are still (and will continue to be) your best source.

How much fiber do you actually need?

Most women should aim for about 25 grams of fiber per day, while men should aim for 38 grams.

The problem is that most adults fall well short of those recommendations.

Fiber supports:

• Digestive health

• Blood sugar regulation

• Heart health

• A healthy gut microbiome

• Feeling fuller for longer

There are two types of fiber

Both are important, and most whole plant foods contain a mix of each.

Soluble fiber- dissolves in water and forms a gel-like substance. It helps slow digestion, stabilize blood sugar, lower cholesterol, and feeds the beneficial bacteria in your gut. You’ll find it in foods like oats, beans, lentils, apples, berries, and chia seeds.

Insoluble fiber- doesn’t dissolve in water. It adds bulk to stool and helps keep food moving through your digestive tract, supporting regular bowel movements. Good sources include whole grains, vegetables, nuts, seeds, and the skins of many different fruits.

Rather than trying to track each type, focus on eating a variety of plant foods—you’ll naturally get both.

What about fiber gummies and high-fiber products?

They definitely have a place.

Most fiber gummies contain soluble fibers, such as inulin (from chicory root) or polydextrose. These fibers can help increase your daily intake, support gut bacteria, and improve stool consistency. However, they typically don’t provide much insoluble fiber, which is why they shouldn’t replace fruits, vegetables, and whole grains.

The same goes for products like Mission Carb Balance tortillas. I eat them because they’re low carb and an easy way to add additional fiber to my day while still enjoying burritos and breakfast wraps. They’re convenient and absolutely help me meet my fiber goals.

The key is viewing these products as supplements, not substitutes.

Whole foods provide both soluble and insoluble fiber, along with vitamins, minerals, antioxidants, and other beneficial plant compounds that simply can’t be replicated in a gummy or fortified product.

The takeaway

Prioritize fiber—but don’t overcomplicate it.

Eat your fruits and vegetables. Choose whole grains. Include beans, nuts, and seeds into your diet regularly.

Then, if a fiber gummy or a high-fiber tortilla helps you bridge the gap, use it.

Just don’t let convenience replace the foods that do so much more than only providing fiber.

Until next week,

Chloe

Protein is having a moment.

Protein cereal. Protein chips. Protein water. Protein popcorn. Protein candy. Protein Gatorade.

Don’t get me wrong—I think protein is incredibly important. Most people would benefit from eating more of it, especially if they’re active or trying to build and maintain muscle.

But I also think we’ve started overdoing it. Don’t get me started on the fiber trend, we’ll save that for another week.

Protein isn’t the goal of every food

Not every bite of food needs to be an opportunity to squeeze in another 15 grams of protein.

Sometimes ice cream is just ice cream and popcorn is just popcorn. That is okay!

We don’t need to “earn” our food by making it high protein to convince ourselves that that is the only way to make it worthy or okay to eat.

It’s okay to eat for enjoyment

One thing I worry about is that we’re creating a mindset where every food has to be optimized.

If your first thought when grabbing a snack is, “How can I make this higher in protein?” it might be worth asking why. There is absolutely a balance to strike.

Food serves a lot of purposes- fuel, recovery, celebration or sheer enjoyment just because it tastes good. All of these reasons are valid.

Balance still matters

Now, don’t get me wrong…

I love a pint of Halo Top every now and then (especially the seasonal chocolate covered strawberry, YUM!). If I can get a little extra protein from my dessert, great. I won’t complain about it. But I will also go out for ice cream with my son at our favorite local spot after bedtime because I get to be a fun mom too who doesn’t stress about every single thing I put into my body.

But what you won’t see, is me desperately searching for protein popcorn or feeling guilty because my Gatorade doesn’t have 20 grams of protein in it.

Not everything needs a nutrition makeover.

The takeaway

Absolutely prioritize protein— but try to get it from good, whole foods in your diet.

Aim to include it at your meals and snacks because it supports muscle, recovery, satiety, and overall health.

A healthy relationship with food isn’t about maximizing protein in every single thing you eat, sometimes the healthiest choice is simply enjoying your ice cream… as ice cream.

Until next week,

Chloe

When we think about exercise, we often picture a 45-minute workout at the gym.

But what if I told you that some of the most beneficial movement happens in just 5–10 minutes throughout the day?

I like referring to these as “movement snacks”—short bursts of activity sprinkled into your day.

Why they matter

Many of us spend hours sitting at a desk, in the car, or on the couch.

Breaking up long periods of sitting with even a few minutes of walking or light movement has been shown to support blood sugar regulation, improve circulation, and reduce the negative effects of prolonged sedentary time.

Small movements really do add up.

A simple walk after meals

One of the easiest movement snacks is taking a short walk after eating.

Even a 10-minute walk can:

• Support digestion

• Help regulate blood sugar

• Increase energy levels

• Reduce that sluggish feeling after a meal

It doesn’t have to be fast or intense—just getting your body moving is enough.

Movement doesn’t have to be a workout

Movement snacks can look like:

• Walking around the block

• Taking the stairs instead of the elevator

• Stretching between meetings

• Playing outside with your kids

• Doing a few lunges while dinner cooks

The goal isn’t to work harder—it’s simply to move more often. When I was younger, I had a goal of improving the number of push-ups I could do. So, every time I walked into my room, I would do 5 push-ups. I gradually increased the number of pushups as time went on.

The takeaway

Your health isn’t determined by just one workout, it’s shaped by how you move throughout the entire day.

If you can add a few “movement snacks” into your routine—especially after meals—you’ll be supporting your heart, metabolism, digestion, and overall well-being without spending hours exercising.

Sometimes the smallest habits make the biggest impact.

Until next week,

Chloe

Last week we talked about staying hydrated while exercising in the summer heat.

This week, I wanted to share one of my favorite ways to cool down—especially if you have little ones at home too. I used to make these when I ran an afterschool fitness program for elementary school kids. I am not a big coconut water person so I prefer regular water or Body Armor.

These homemade fruit popsicles are refreshing, naturally hydrating, and take just a few minutes to make.

Hydrating Fruit Popsicles

Ingredients:

• 2 cups watermelon, cubed

• 1 cup strawberries

• Juice of ½ a lime

• ½ cup coconut water (or regular water)

Directions:

1. Blend everything until smooth.

2. Pour into popsicle molds.

3. Freeze for 4–6 hours or overnight.

4. Enjoy after a workout, a walk, or a day spent outside.

Watermelon is over 90% water, while coconut water provides natural electrolytes—making these a delicious way to support hydration during the warmer months.

The takeaway

Hydration doesn’t have to come from a water bottle alone.

Foods like watermelon, berries, cucumber, and citrus fruits all contribute to your daily fluid intake, and this recipe is an easy (and kid-approved!) way to enjoy them.

Stay cool, stay hydrated, and enjoy the sunshine.

Until next week,

Chloe

The last few weeks here in Greensboro have been HOT! Summer is one of my favorite times to get outside (in part because I have small kids and we need to get out of the house). Whether it’s walking, going to a new playground, or taking a workout outdoors, there’s something refreshing about exercising in the sunshine.

But as temperatures climb, it’s important to adjust your routine. More isn’t always better when it comes to training in the heat.

Train smarter, not harder

Your body has to work much harder to keep you cool when it’s hot outside. I could geek out on this as it was related to my Masters thesis research project, but I will save you from the boredom.

To keep it simple- it means your heart rate will likely be higher, workouts may feel more difficult, and you may fatigue faster—even if you’re doing your normal routine.

It’s okay to slow your pace or reduce the intensity.

Hydrate before you’re thirsty

By the time you feel thirsty, you’re already starting to become dehydrated.

Drink water throughout the day, and if you’re exercising for longer than an hour or sweating heavily, consider replacing electrolytes as well.

Time it right

The safest times to exercise outdoors are usually early in the morning or later in the evening when temperatures and humidity are lower.

Avoid the hottest part of the day if you can. Shout out to my AM boot camp gals!

Dress for the weather

Choose light-colored, breathable clothing, wear sunscreen, and don’t forget a hat or sunglasses if you’ll be in direct sun.

A little preparation goes a long way.

Listen to your body

Dizziness, nausea, chills, headache, excessive fatigue, or confusion are not signs to push through.

They’re signs to stop, cool down, and rehydrate.

There’s no badge of honor for getting through a workout at the expense of your health.

The takeaway

Summer workouts can be enjoyable and effective—you just have to respect the heat.

Adjust your pace, stay hydrated, and remember that consistency beats pushing yourself too hard on any one day.

Your workout should leave you feeling stronger—not overheated.

Until next week,

Chloe :)

It’s easy to get caught up in the latest workout trends or wonder if you’re doing the “right” exercises.

But when you strip away the noise, there are a few fundamentals that everyone should be prioritizing—regardless of age or fitness level.

Here are my top five.

1. Full-body strength training

If you only do one thing consistently, make it resistance training.

Building muscle improves strength, supports bone density, boosts metabolism, and helps you stay independent as you age.

Aim to train all of your major muscle groups at least twice a week.

2. Challenge your balance

Balance is something we rarely think about—until we start losing it.

Adding simple single-leg exercises, carries, or stability work improves coordination, reduces fall risk, and builds confidence in everyday movement.

It’s one of the most overlooked aspects of fitness.

3. Don’t neglect mobility

Strength is important, but so is being able to move well.

A few minutes spent improving hip, shoulder, and ankle mobility can make your workouts feel better and help you maintain healthy movement as you age.

You don’t need hour-long stretching sessions—just a little consistency.

4. Prioritize recovery

You don’t get stronger during your workout—you get stronger by recovering from it.

Recovery means:

• Getting enough sleep

• Eating enough protein

• Taking rest days

• Managing stress

Progress happens when you give your body time to adapt.

5. Stop relying on cardio for fat loss

Cardio is fantastic for heart health and endurance, but it isn’t the best tool for changing your body composition.

Strength training helps preserve and build muscle, which supports your metabolism and makes fat loss more sustainable.

The goal isn’t to eliminate cardio—it’s to stop thinking of it as the only way to lose weight.

The best program includes both, with strength training as the foundation.

The takeaway

Fitness doesn’t have to be complicated.

Lift weights, work on your balance, move through a full range of motion, recover well and use cardio to support your health—not as punishment.

Master these five habits, and you’ll be building a body that’s not only stronger today, but healthier for years to come.

Until next week,

Chloe

Today I am shifting my usual fitness focus to highlight my support system— Eric, my husband. A loving father, dedicated husband and my best friend.

Last week, I got to vacation in Italy with a girlfriend while Eric held down the fort at home with our kids. He had help from the grandparents while he was working during the day, but he was on 100% of the time and was happy to let me have this break away. This incredible man did not bat an eye when I told him I wanted to go— he figured it out.

After having our son, I had planned to return to work when my maternity leave ended. The night before my first day back, I burst into tears and came downstairs to tell Eric I couldn’t do it. He said “okay, I will figure this out so you can stay home.” Again, did not bat an eye— he figured it out.

Thankfully, my business is growing exponentially faster than I was prepared for this month (3 new PT clients AND 4 class packages sold!?) which means I am gone a lot of evenings, lunch breaks and early mornings. I told Eric I needed him to take over morning/bedtime routines while I’m out training and I’ll jump in when I get home. He smiled and said “sounds good, I’ll figure it out.” And he did.

I would not be able to be the mother, wife and business owner I am without Eric. My greatest cheerleader, best father to our babies and strongest supporter. You cannot have and be everything without having someone who supports you every step of the way— that’s Eric for me.

He should be reading this blog today (hi honey :)). Thank you for everything that you do for our family and allowing me to grow my business with you by my side…and for putting the dishes away while I write this!!

Happy Father’s Day to all of the dads out there, you deserve to be celebrated!

Until next week,

Chloe :)

P.S. Our 4th anniversary is in 10 days so here’s a cutie wedding photo

For years, creatine was viewed as a supplement for bodybuilders and athletes.

Emerging research is identifying ways that women actually have a much more unique benefit to creatine usage—especially during menstruation, perimenopause, and menopause.

This all comes down to hormones.

What happens during your period?

At the start of your cycle, estrogen is at its lowest point.

Estrogen influences how our bodies produce and utilize energy, including the creatine system that helps regenerate ATP—the primary energy source for our cells. As estrogen drops, some women experience increased fatigue, reduced exercise performance, and that familiar “everything feels harder” sensation.

This is one reason researchers have become increasingly interested in creatine supplementation for women.

Creatine and energy

Creatine helps your body rapidly produce ATP, essentially acting as an energy reserve for both muscles and the brain.

While creatine won’t magically erase period fatigue, some research suggests it may help support cellular energy production during phases of the cycle when estrogen is lower and energy demands are higher.

For women who notice workouts feel harder during their period, creatine may help support performance and recovery.

Creatine and muscle

This is the benefit most people know about.

Creatine is one of the most studied supplements available for increasing strength, supporting training performance, and helping maintain lean muscle mass when combined with resistance training.

For women, this becomes increasingly important as we age and naturally begin to lose muscle mass.

Creatine and the brain

The most exciting area of research right now may actually be cognition. I wrote about this in a previous blog post.

Researchers are finding that brain creatine levels appear to be influenced by estrogen, and declining estrogen during perimenopause may contribute to symptoms like brain fog, memory lapses, and difficulty concentrating.

Emerging studies suggest creatine supplementation may help support cognitive function, reaction time, and brain energy metabolism in perimenopausal and menopausal women.

The research is still developing, but it’s promising.

The takeaway

Most women think of creatine as a muscle-building supplement.

But it may be much more than that.

Current research suggests creatine may help support:

• Energy production during low-estrogen phases of the cycle

• Strength and muscle maintenance

• Recovery from training

• Cognitive function during perimenopause and menopause

It’s not a miracle supplement, but it is one of the most well-researched, affordable, and effective supplements available.

And for women, we’re just beginning to understand how valuable it may be throughout every stage of life.

Until next week,

Chloe

Summer is here!! I hope you all are getting some sun and squeezing in a vacation with your friends and family.

As I am writing this, I am preparing for a girls trip to Italy with my best friend 🥳

Traveling can make working out a challenge. This is my go-to workout for when I am traveling and need some extra movement, or what I give clients when they’re on the road. Each exercise can be done with or without weights, save this for your next trip!

Travel Workout

AMRAP (As many rounds as possible)

Set a 15-20 minute timer and do as much as you can!

Mountain Climbers x20

Squat to Overhead Reach x10

Plank Walkout to Push-up x6

Single Leg Back Elevated Glute Bridge x8 R/L

Alt Curtsy Lunges x20

Add weights or resistance bands as needed.

Ciao!

Chloe :)

One of the biggest reasons I started my boot camp wasn’t just to help women exercise.

It was to build community.

I’ve always been passionate about making fitness feel accessible and affordable — because movement and health shouldn’t feel exclusive or intimidating.

And sometimes traditional fitness spaces can feel exactly that.

The vision behind it

I wanted to create something different.

A space where women from completely different stages of life could come together and move as one group.

New moms. Beginners. Grandmas. Former athletes. Women getting back into fitness. Women who have never stepped foot in a gym before.

All welcome.

Fitness without judgment

What matters most to me is that the environment feels supportive, not intimidating.

No comparison.
No pressure to “keep up.”
No judgment.

Just women showing up for themselves and encouraging each other along the way.

Why community matters

Exercise is important, of course. But community is powerful too.

Having a place to move your body, laugh, connect, and feel supported can change your relationship with fitness entirely.

Sometimes the workout is only part of what people are showing up for.

The takeaway

At the end of the day, my goal was never to create the hardest workout in town (occasionally that’s just a fun plus).

It was to create a space where women feel strong, capable, and welcomed exactly as they are.

Accessible fitness. Affordable fitness. Community-focused fitness.

That’s always been the goal.

Until next week,
Chloe :)

P.S. This Friday night there is a Ladies Night on State Street from 4-9pm. Tons of vendors, food, drinks, prizes, come check it out!! You can find me with my pink kettlebells.

Every Memorial Day, you’ll probably see gyms and fitness communities doing a workout called the “Murph.”

It’s HARD, long and humbling. But, it’s also much bigger than just fitness.

What is the Murph workout?

The workout is:

• 1 mile run

• 100 pull-ups

• 200 push-ups

• 300 air squats

• 1 mile run

Traditionally done wearing a weighted vest.

And while many people scale or modify it, the purpose remains the same: challenge, discomfort, and remembrance.

Who was Murph?

“Murph” is named after Michael Murphy, a Navy SEAL who was killed in Afghanistan in 2005 during Operation Red Wings.

He was awarded the Medal of Honor for his actions during the mission.

This workout was one of his favorites, originally called “Body Armor,” and after his death it was renamed in his honor.

Why people continue to do it

What I’ve always appreciated about the Murph is that it shifts fitness away from aesthetics or performance for a moment.

It becomes about perspective and working with your community in completing a goal.

You realize very quickly during the workout how challenging it is, how uncomfortable you are, and it allows you to reflect for an hour on the real sacrifice many of our service men and women and their families have made for our freedom.

That’s the whole point.

The bigger takeaway

You do not have to complete Murph “Rx” for it to matter.

Walk it. Modify it. Scale the reps.

The meaning isn’t in doing it perfectly — it’s in remembering why people do it in the first place.

A workout lasting under an hour honors people and families who gave everything.

The perspective is all that truly matters.

Until next week,
Chloe

Lately, it feels like everyone in the wellness world is talking about peptides.

Recovery peptides. Fat-loss peptides. Anti-aging peptides.

So what are they exactly?

What peptides are

Peptides are short chains of amino acids — essentially small proteins your body naturally produces. Often referred to as the building blocks of proteins.

They act as messengers, helping regulate things like:

• Appetite

• Recovery

• Hormones

• Inflammation

• Tissue repair

Peptide therapy uses synthetic versions of these signals to try to create specific effects in the body. Research into peptide signaling and therapeutic use has expanded significantly in recent years.

Why they’re everywhere right now

A few reasons:

• The popularity of GLP-1 medications like semaglutide

• The rise of “optimization” wellness culture

• Social media and podcast influence

• Growing interest in longevity and recovery

What used to be niche has become mainstream very quickly.

The peptides people are taking

Some of the most talked-about include:

• GLP-1 medications → appetite regulation and weight loss. These are among the most researched and FDA-approved peptide medications currently available.

• BPC-157 → often discussed for injury recovery and inflammation, though human research is still limited.

• CJC-1295 + Ipamorelin → marketed for recovery, muscle growth, and growth hormone support.

• Collagen peptides → commonly used for skin, joint, hair, and nail support.

Where things get complicated

There’s a big difference between:

• What’s promising

• What’s proven

• And what’s simply trending online (!!!)

Some peptides are medically regulated and well-studied. Others are sold online with very little oversight or long-term human data.

A lot of them are also being marketed as shortcuts to better health, fat loss, or anti-aging.

But no peptide replaces:

• Sleep

• Nutrition

• Strength training

• Stress management

The basics still matter most.

The takeaway

Peptides are an interesting and growing area of medicine and wellness.

Some may have real benefits. Some are overhyped.

The important thing is understanding what you’re taking, what evidence exists, and whether it actually makes sense for you — not just because it’s trending.

Until next week,
Chloe :)

This year, my birthday and Mother’s Day were only two days apart.

Every time they land this close together, it feels like an unintentional annual check-in, especially since becoming a mom.

A moment to pause and look back at the year before it all starts moving again.

Looking back

Since my last birthday, so much has changed.

My business has grown in ways I’m incredibly proud of. I’ve been writing my blog every single week for 9 months now!? What started as an idea, a passion, and a lot of uncertainty has continued to evolve into something bigger than I imagined.

And alongside that growth, my family grew too.

Lots of more love. More noise. More responsibility. More joy.

And obviously — more challenge.

Motherhood and patience

Motherhood has tested every ounce of patience I have.

And then somehow asks for more.

Patience for my kids.
Patience for myself.
Patience for my body.
Patience for the version of life I’m currently in.

Because this season is beautiful, but it’s also relentless.

There are days where I don’t enjoy being a mom because of how hard it is. The constant needs, the overstimulation, the exhaustion, the feeling of never fully being “off.”

And I think more women feel that than are willing to admit out loud. I have always hated the romanticizing the hard parts of motherhood because these things are allowed to be hard and they are allowed to suck! If you truly love being the only person awake with your baby for the 50th night in a row at 3am, all the power to you. You can come to my house and hold my baby then because I don’t enjoy that part.

The moments that reset everything

But then my toddler looks at me and says:

“Love you mama, mwah!”

Or my nursing baby pops off and smiles up at me with her big beautiful wide eyes open.

And for a split second, everything softens.

The hard day. The frustration. The mental load.

Gone, just long enough to remember why this all matters so much.

In the thick of it

I’m realizing more and more that I really am in it right now.

Two completely dependent little humans.

Two kids who need me constantly — not just physically, but emotionally.

I am their comfort. Their safe place. Their consistency.

And while that can feel incredibly heavy some days, I know it’s also a privilege.

This season won’t last forever, even when the days feel endless.

The takeaway

Birthdays used to feel like a marker of achievement or milestones.

Now they feel more reflective.

Less about where I thought I’d be, and more about appreciating what this season is teaching me — even when it’s hard.

Growth doesn’t always look polished and it is most certainly not linear.

Sometimes it looks like surviving the day, learning patience in real time, and being loved deeply by tiny humans who just want their mama.

And right now, that’s enough.

Happy Mother’s Day ❤️

Until next week,
Chloe

This weekend I attended an event with Dr. Mary Claire Haver and Nurse Jen Hamilton centered around her new book, The New Perimenopause.

And honestly — it felt different from most health events I’ve been to.

It was a room full of women openly talking about things that, for a long time, felt… off-limits.

The shift

Perimenopause, hormones, symptoms, body changes — conversations that used to be dismissed or minimized are finally being said out loud.

And not quietly.

There was a sense of validation in the room. Like people were connecting dots in real time.

What stood out most

One of my favorite moments wasn’t even during the talk — it was after.

Walking out, I overheard women talking about:

• Finally understanding their symptoms

• Realizing what was actually happening in their bodies

• Planning conversations with their doctors about HRT

• Connecting things like endometriosis, aging, and hormonal shifts

• Questioning where medications like GLP-1s fit vs. what’s actually hormonal

It wasn’t confusion — it was clarity.

And confidence.

The reality check

One thing Dr. Mary Claire Haver emphasized:

The typical 15-minute appointment with your OB/GYN often isn’t enough to fully address menopause-related concerns.

And not because doctors don’t care — but because many received very limited training in menopause (often just a few hours over several years).

So they’re working with what they were taught — even as research continues to evolve.

What to do with that information

This was the biggest takeaway I wanted to share:

If you’re struggling, feel dismissed, or know something isn’t right — it’s worth finding a provider who is specifically trained in menopause care.

Look for someone certified through The Menopause Society.

Someone who:

• Understands current research

• Takes time to listen

• Can properly evaluate and treat symptoms

• Sees the full picture, not just isolated issues

The takeaway

There’s something powerful about information — especially when it replaces years of confusion or dismissal.

Conversations around women’s health are changing.

They’re getting louder, more informed, and more honest.

And you deserve to be part of that — with providers who actually hear you.

Until next week,
Chloe :)

Cardio seems simple — just move.

But when you’re starting out, a few common mistakes can make it feel way harder than it needs to be.

The upside

Done right, cardio should:

• Improve energy and endurance

• Support overall health

• Complement your strength training ← this is SUPER important

• Feel sustainable (not draining)

• Actually be enjoyable

1. Doing too much, too soon

Going all in right away — longer sessions, higher intensity, every day — usually backfires.

Think: fatigue, soreness, burnout.

Cardio works best when you build gradually, not all at once. Sometimes less becomes more.

2. Only focusing on distance

More isn’t always better.

If every workout feels the same level of hard, you’re missing the point.

You need both:

• Easy efforts → build endurance

• Harder efforts → build capacity

Not every workout should push you.

These two principles should guide every cardio session you do.

3. Thinking cardio = running

Running is accessible, but it’s not the only option.

You can get great cardio from:

• Walking (especially incline)

• Cycling

• Rowing

• Circuits or light weights

• Everyday movement

The goal is to raise your heart rate, not force a specific workout.

The takeaway

Keep it simple:

Start small.
Mix your intensity and focus on how to make it enjoyable. Cardio is not punishment.
Pick what you’ll actually stick with.

Cardio should support your life — not exhaust it.

Until next week,
Chloe

With the recent mission to the moon (and my son’s obsession with the moon), I found myself going down a bit of a rabbit hole with curiosity:

What does it actually take for astronauts to maintain muscle mass in space?

Because without gravity, the body changes fast.

The upside (and the challenge)

In microgravity, astronauts aren’t loading their muscles the way we do on Earth. No walking, no standing, no carrying.

And because of that, muscle loss happens quickly — especially in the legs and core.

Studies from NASA show that astronauts can lose significant muscle mass and strength in just a few weeks without proper intervention. Making space the ultimate example of “use it or lose it.”

What they actually do

On the International Space Station, astronauts spend about 2 hours per day exercising to maintain muscle and bone health.

Since traditional weights don’t work in microgravity, they use specialized equipment:

• The Advanced Resistive Exercise Device (ARED) — simulates heavy lifting (think squats, deadlifts, presses)

• Treadmills with harnesses — to mimic bodyweight loading

• Stationary cycling for cardiovascular fitness

It’s structured, consistent, and non-negotiable.

When data meets reality

Astronauts track everything — muscle mass, bone density, performance.

Even with all of the advanced monitoring, the foundation is still simple:

• Lift (or simulate lifting)

• Move consistently

• Apply enough resistance to maintain muscle

No shortcuts!

What this shows us

We obviously don’t live in space, but the principle carries over. If you remove resistance from the body, it adapts — quickly. Simply put, muscle is a survival mechanism.

And whether you’re in microgravity or just sitting more, moving less, or undertraining — the same rule applies:

Your body keeps what it needs.

The takeaway

Astronauts have some of the most advanced technology available — and they still rely on the basics:

Consistent strength training.
Adequate stimulus.
Repetition over time.

The only guide for muscle is to continue using it and training.

Until next week,
Chloe :)

Pictured is astronaut Shannon Walker from Expedition 24. July 11, 2010