Happy New Year!

January has a way of bringing a lot of noise with it. Big ideas. Big promises. Big expectations. After a full December of busy schedules, social plans, and disrupted routines, easing back into things can feel more appealing than jumping into another all out push.

That is exactly where I like to start the year.

December gave you useful information. You saw how your body handled different foods, missed workouts, packed days, late nights, and moments of rest. You noticed what helped you feel better and what drained your energy more quickly. That awareness carries a lot of value moving forward.

This month is about building on that foundation.

Inside this newsletter, you will find a movement focus centered on having a clear plan and why structure and accountability make consistency easier over time. The nourishment section looks at how different food choices affect energy, recovery, and mood in a neutral, practical way that supports real life. The mindset piece brings everything back to sustainable habits, long term health, and avoiding the burnout that comes from extreme goals and rigid timelines.

Think of January as a chance to settle in, get organized, and move forward with intention. Nothing rushed. Nothing extreme. Supportive habits that fit your life and last beyond the early January push.

Movement: Why Having a Plan Matters

One of the biggest differences between people who maintain consistency and those who fall off by February is not motivation. It is having a plan that removes guesswork.

When workouts are unstructured, every session requires a series of decisions. What exercises to do. How much weight to use. How many sets and reps. Whether the workout is effective or a waste of time. That mental load adds up quickly, especially when life is already busy. Over time, decision fatigue makes skipping workouts feel easier than starting.

A structured training plan solves this problem by creating clarity. You know when you are training, what you are training, and the purpose behind each session. Instead of reacting to how you feel that day or scrolling for ideas, you simply follow the plan. This consistency is what allows strength, confidence, and capacity to build.

A personalized program takes structure one step further by adapting the plan to you.

• Workouts are matched to your experience level, injury history, available equipment, and schedule
• Progression is built in so exercises evolve over time without pushing intensity too fast
• Volume and recovery are balanced to reduce burnout and lower injury risk
• Accountability helps you stay engaged even when motivation dips or routines get disrupted

Strength training is most effective when it follows a long term, progressive approach. Muscles, joints, and connective tissue need consistent exposure to appropriate load to adapt safely. Random workouts make progress unpredictable. Intentional programming creates momentum.

A plan provides direction. Coaching provides support, feedback, and follow through. Together, they create the conditions where results accumulate gradually and reliably over time.

Nourishment

Nourishment:Using Awareness to Support Energy, Recovery, and Hormones

December tends to highlight patterns quickly. Changes in sleep, digestion, joint comfort, mood, focus, and energy often show up when routines shift, indulgent foods appear more often, or alcohol intake increases. Those responses are not problems to solve. They are useful feedback.

Food affects the body in different ways, especially in midlife and perimenopause, when hormone fluctuations can influence blood sugar regulation, sleep quality, inflammation, and recovery. More indulgent meals or alcohol may lead to disrupted sleep, increased soreness, digestive discomfort, or lower energy the next day. That does not make those foods off limits. It simply explains why you might feel different afterward.

More nutrient dense choices often support the systems that become more sensitive during this stage of life. Fiber helps stabilize blood sugar and digestion. Omega 3 fats can support joint health and inflammation management. Vitamin D and magnesium play a role in bone health, muscle function, and nervous system regulation. When these nutrients are present more consistently, many women notice steadier energy, improved recovery, and better focus.

The goal is not control or restriction. It is pattern awareness. When indulgent foods show up more frequently, you may feel the effects more strongly. When nourishing foods appear more regularly, your body often feels more supported in daily life and training.

Nutrition does not need to be perfect to be effective. Paying attention to how food choices affect your energy, sleep, and workouts allows you to adjust with intention rather than rules. Over time, these small adjustments add up to habits that support long term health without creating stress or rigidity.

Mindset: Why Extremes Fade and Habits Stick

January often encourages dramatic change. Big goals, strict rules, and aggressive timelines can feel motivating at first, but they rarely lead to lasting results. Approaches that rely heavily on motivation and willpower tend to break down as soon as stress increases or schedules shift.

• Extreme goal setting usually creates the same cycle:
• A large burst of effort that is difficult to sustain
• Progress that feels fragile and easily disrupted
• Frustration when routines are interrupted
• Burnout or loss of momentum by February

Sustainable change works differently. It prioritizes actions that can be repeated consistently, even on busy or imperfect days. When habits fit into real life, they require less mental energy and less emotional effort over time.

Long term health is built through patterns, not resets. Strength training, daily movement, nourishment, and recovery all work best when they are practiced consistently without an expiration date. Progress continues because the system stays intact, even when life is unpredictable.

A healthy lifestyle does not need a dramatic starting point or a finish line:

• Missed days do not erase progress
• Consistency matters more than intensity
• Returning to supportive habits is the real skill

When habits support your life instead of competing with it, consistency becomes easier and progress becomes something you can maintain long term.

Ready for More Structure and Support?

If having a clear plan and built in accountability would make consistency easier for you, there are a few ways to work together as we move into the new year.

I am currently opening:

• 2 to 3 one-to-one Zoom or in person training spots: for clients who want hands on coaching and structured strength work via Zoom or in person in the Catonsville area.
• 2 to 3 one-to-one online coaching spots: Personalized strength programming with built in progression and accountability for self motivated clients who want guidance and results with the flexibility to train on their own time.
• Small group circuit training: Tuesdays at 6 PM and Saturdays at 8 AM in Catonsville. A guided, supportive group setting that delivers effective workouts at a lower price point than one to one coaching. 

If you are looking for a lower commitment, community based option, the next Essential Strength group coaching cohort begins in February. This program is designed for self motivated clients who want a clear plan and supportive structure while completing workouts on their own time.

All participants follow the same strength program, which provides consistency, progression, and a shared experience within the group. You get guidance, coaching support, and community accountability without the customization or price point of one to one coaching.

This option works well if you like training independently but still want structure, connection, and a plan you can rely on.

You can reply to this email or message me directly if you want to talk through which option makes the most sense for you. If Essential Strength sounds like the right fit, you can also join the wait list now and receive details as enrollment opens.

Strong habits are easier to build with the right structure and support. The best option is the one that fits your life and helps you keep showing up.