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As a woman in your 40s, you're likely no stranger to the challenges of weight loss. Hormonal changes, busy schedules, and decreased muscle mass can make it tough to achieve your fitness goals. But don't worry, you're not alone! Many women in this stage of life face similar struggles. Let's break down the key factors to consider and create a plan that works for you.

Understanding the Challenges

1. Hormonal Imbalance: During menopause, estrogen levels drop, leading to increased belly fat, decreased muscle mass, and mood swings. This hormonal shift can slow down your metabolism, making weight loss more difficult.
2. Loss of Muscle Mass: Sarcopenia, or muscle loss, is a natural part of aging. However, incorporating strength training into your routine can help combat this.
3. Poor Nutrition: Consuming high amounts of processed foods, sugar, and unhealthy fats can hinder weight loss efforts. Focus on whole, nutrient-dense foods like lean proteins, whole grains, and vegetables.
4. Lack of Consistency: Irregular exercise and inconsistent eating habits can make it challenging to achieve weight loss goals.

Effective Strategies for Weight Loss

1. Strength Training: Focus on building muscle mass through strength training exercises 2-3 times per week. This can include squats, lunges, deadlifts, and bench press.
2. High-Intensity Interval Training (HIIT): Incorporate HIIT workouts to boost your metabolism and burn calories efficiently. Examples include jump squats and mountain climbers.
3. Balanced Nutrition: Eat protein-rich foods, whole grains, and a variety of fruits and vegetables. Aim for 1 gram of protein per pound of body weight daily.
4. Consistency and Patience: Stick to your routine, and don't get discouraged by setbacks. Celebrate small victories, and remember that weight loss takes time.

Tips for Success

• Find a Supportive Community: Join our private Facebook community, The Phoenix Method for Body Transformation, to connect with like-minded women who share your fitness goals.
• Track Your Progress: Use a food diary or mobile app to monitor your eating habits and exercise routine.
• Prioritize Sleep and Stress Management: Aim for 7-8 hours of sleep per night and engage in stress-reducing activities like yoga or meditation.
• Stay Hydrated: Drink plenty of water throughout the day to support overall health and weight loss.

Get Started Today!
At Kayli Montoya Fitness, we're here to support you every step of the way. We're currently accepting new clients for online coaching and in-person personal training. You can also subscribe to our Ascend Mobile App for workouts and tracking at your fingertips. Don't wait – start your journey to a healthier, happier you today!

Call (620) 757-9146 for a free coaching call, or visit www.kaylimontoyafitness.com to learn more about our services.

 The people you surround yourself with can make or break your fitness results. Learn why community matters for lasting success, and get a sneak peek at the supportive space we’re creating just for you.

Why Your Community Shapes Your Results

Have you ever noticed how much easier it is to stick to your goals when you’re surrounded by people who get it? Whether it’s eating healthier, staying consistent with workouts, or showing up for yourself even on tough days, the people around you play a bigger role than you might think.

In fact, research shows that having a supportive community increases accountability, motivation, and long-term success. When others are cheering you on, sharing struggles, and celebrating wins, you’re far more likely to stay consistent and keep moving forward.

The Problem with Going It Alone

Too many women start their health and fitness journey in isolation, counting calories, trying the next diet, or pushing through endless cardio with no support system. That’s often why progress stalls or the same cycle of “lose and regain” repeats itself.

It’s not that you’re not capable it’s that no one is meant to do this alone.

The Rise of Strong, Supportive Communities

Over the years of coaching, I’ve seen firsthand how much of a difference community makes. When women step into a space where encouragement, accountability, and real conversations are the norm, everything changes:

• They stop overthinking and start taking action.
• They realize they’re not the only ones struggling with cravings, time, or motivation.
• They finally feel supported, not judged.

A New Community is Coming

That’s why I’m so excited to share that something special is on the horizon. This October, I’ll be launching a brand-new community built on connection, education, and accountability.
Inside this space, you’ll have access to:

• Structured training programs you can follow at your pace.
• Nutrition education that simplifies fat loss without extremes.
• Weekly live group coaching calls to get your questions answered.
• Quarterly challenges to keep you motivated.
• Most importantly a community of women who are on the same journey as you.

This isn’t just another Facebook group or app you’ll forget about. It’s a place to rise together, celebrate wins, and finally build a lifestyle you love.


Your results don’t just come from workouts and nutrition. They come from the environment you put yourself in. If you’ve been trying to do it alone, maybe it’s time to step into a community that lifts you higher.
Keep an eye out, doors will be opening soon, and you’ll have the chance to be part of something that truly transforms your health and confidence.

Want to be the first to know when our new community launches? Click here to join the waitlist and get early access.

As women move through midlife and beyond, the conversation around menopause and hormones often centers on uncomfortable symptoms—hot flashes, night sweats, mood swings, and sleep issues. But hormones do much more than regulate menstrual cycles. They play a protective role in a woman’s long-term health and longevity, supporting the heart, bones, brain, and overall vitality.
​
For many women, hormone replacement therapy (HRT) can not only ease menopausal symptoms but also protect against chronic diseases that increase with age. Understanding the link between hormones and longevity can help you make empowered decisions about your health.

The Protective Functions of Hormones in the Female BodyHormones like estrogen, progesterone, and testosterone work in synergy to keep your body functioning at its best. Here’s how they support long-term health:

• Cardiovascular Protection
  Estrogen helps maintain flexible blood vessels and healthy cholesterol levels. After menopause, when estrogen drops, women’s risk of heart disease rises sharply (American Heart Association, 2021).
• Bone Health
  Estrogen and testosterone are crucial for bone density. Low levels accelerate bone loss, increasing the risk of osteoporosis and fractures (NIH Osteoporosis and Related Bone Diseases, 2020).
• Brain Function
  Estrogen supports neurotransmitters like serotonin and dopamine, which influence mood, cognition, and memory. Lower levels are linked to higher risks of depression and cognitive decline (Maki & Henderson, 2016).
• Muscle Mass and Metabolism
  Testosterone and growth hormone help preserve lean muscle, which is essential for maintaining a healthy metabolism and preventing age-related frailty.

How Menopause Affects LongevityMenopause is a natural phase of life, but the sharp decline in estrogen and progesterone has ripple effects throughout the body. This hormonal shift contributes to:

• A two- to three-fold increase in the risk of heart disease (North American Menopause Society, 2022).
• Accelerated bone loss within the first 5–10 years after menopause.
• Changes in body composition, including increased abdominal fat.
• Greater risk of cognitive decline and Alzheimer’s disease.

These changes highlight why hormone health matters beyond symptom management—it plays a direct role in longevity and quality of life.

The Role of Hormone Therapy in Women’s HealthWhen prescribed appropriately and monitored carefully, hormone therapy (HT) can help bridge the gap left by declining natural hormones. Benefits include:

1. Reduced Risk of Osteoporosis and Fractures
   HT has been shown to significantly improve bone mineral density and lower fracture risk in postmenopausal women (Rossouw et al., 2002).
2. Cardiovascular Support
   Research suggests that starting HT close to the onset of menopause may help reduce the risk of heart disease (Hodis & Mack, 2011).
3. Brain Health and Cognitive Function
   Some studies show estrogen therapy may support memory and reduce risk factors for dementia when initiated early in menopause (Maki & Henderson, 2016).
4. Improved Quality of Life
   Beyond chronic disease prevention, hormone therapy reduces hot flashes, night sweats, and vaginal dryness, helping women stay active, well-rested, and engaged in life.

Is Hormone Therapy Right for You?Hormone therapy is not a universal solution, and it’s not suitable for every woman. Factors such as age, medical history, and timing of initiation all matter. The North American Menopause Society recommends that hormone therapy be considered for healthy women under age 60 or within 10 years of menopause onset, as the benefits often outweigh the risks.
It’s important to partner with a healthcare provider who specializes in women’s hormone health to determine the safest and most effective approach.

Supporting Longevity Beyond Hormone TherapyWhile hormone therapy can be an important tool, lifestyle choices remain the foundation for longevity. Regular strength training, balanced nutrition, stress management, and quality sleep all work synergistically with hormone therapy to protect your health.
That’s why tools like the Ascend Fitness app are so valuable—providing women over 40 with a full year of strength training and wellness programming designed to support muscle, bone health, and energy levels through every stage of life.

Final ThoughtsHormone therapy is more than a treatment for hot flashes—it’s a powerful strategy to protect the heart, bones, brain, and muscles, ultimately supporting women’s longevity and quality of life. If you’re navigating menopause or struggling with symptoms of hormone decline, talk with your healthcare provider about whether hormone therapy could be right for you.
Your health span matters as much as your lifespan. With the right support, you can thrive well beyond menopause.

Sources

• American Heart Association. (2021). Menopause and heart disease.
• National Institutes of Health. (2020). Osteoporosis prevention, diagnosis, and therapy.
• Maki, P. M., & Henderson, V. W. (2016). Hormone therapy, dementia, and cognition: The Women’s Health Initiative 20 years on. Climacteric, 19(5), 419–427.
• North American Menopause Society (NAMS). (2022). The 2022 Hormone Therapy Position Statement.
• Rossouw, J. E., et al. (2002). Risks and benefits of estrogen plus progestin in healthy postmenopausal women. JAMA, 288(3), 321–333.
• Hodis, H. N., & Mack, W. J. (2011). Hormone therapy and the risk of cardiovascular disease: The role of timing of initiation. Menopause, 18(3), 241–248.

 Summer distractions don’t have to derail your goals.
Learn 5 simple, realistic ways to reset your fitness and nutrition this fall so you can feel confident heading into the holidays.


Summer tends to fly by in a blur of travel, cookouts, and busy schedules. If you feel like you didn’t make the progress you wanted these past few months, you’re not alone. The good news? September is the perfect time to reset, refocus, and commit to simple habits that will carry you through the holidays feeling stronger, healthier, and more confident.

Here are five actionable steps you can start today:

1. Rebuild Your Routine With Small Wins
Don’t feel like you need to “go all in” right away. Instead, start by picking one or two healthy habits you know you can stick to — like walking 10 minutes after lunch or hitting your protein target at breakfast. Small wins create momentum and consistency, which matters more than perfection.


2. Prioritize Strength Training Over Endless Cardio
If fat loss and confidence are your goals, resistance training should be your foundation. Even two to three sessions per week can make a big difference in metabolism, strength, and energy. Plus, building muscle helps your body burn more calories at rest.


3. Fuel Your Body (Don’t Starve It)
Skipping meals or cutting calories too hard usually backfires — leaving you hungry, tired, and more likely to binge later. Instead, focus on eating enough lean protein, fiber-rich carbs, and healthy fats to fuel your day. Balanced meals keep blood sugar stable and make fat loss sustainable.


4. Get Back to Basics With Sleep & Stress
It’s easy to overlook, but your sleep quality and stress levels play a massive role in fat loss and overall health. Aim for 7–9 hours of sleep and carve out even 5 minutes for deep breathing, journaling, or stretching. You’ll notice a difference in energy and cravings almost immediately.


5. Set a “Mini Goal” Before the Holidays
Rather than thinking about everything you want to achieve, pick a short-term goal to aim for between now and Thanksgiving. Maybe it’s losing 5 pounds, increasing your squat weight, or simply fitting into your favorite jeans more comfortably. Short deadlines keep motivation high.


✅ Remember: Fall is a fresh start, not a punishment for summer. You don’t need to overhaul your life to see results — just focus on consistency with the basics.

If you’re ready for accountability and a clear plan, I can help you simplify the process and finally reach your goals without restriction or burnout. Book a free discovery call here →

​

When you hear “testosterone,” you probably think of it as a male hormone. But here’s the truth — testosterone plays a critical role in women’s health too, especially during and after menopause. In fact, it’s essential for everything from energy and muscle strength to bone density and mood stability. Unfortunately, many women have never been told how important this hormone really is, or what happens when it’s too low.
Today, we’re diving into testosterone’s function in the female body, the symptoms of low testosterone in women, and the benefits of testosterone therapy.
Testosterone’s Role in the Female BodyWhile men produce much more testosterone, women’s bodies naturally make it in smaller amounts — mainly in the ovaries, adrenal glands, and peripheral tissues.
Testosterone helps regulate:

• Muscle mass and strength – Supports lean muscle growth and maintenance.
  
• Bone density – Works with estrogen to protect against osteoporosis.
  
• Libido and sexual function – Plays a major role in sexual desire and satisfaction.
  
• Mood and cognitive function – Influences memory, focus, and emotional well-being.
  
• Energy and stamina – Helps combat fatigue and improves endurance.
  

According to the Endocrine Society, testosterone is present in women’s bodies at about one-tenth to one-twentieth the levels found in men — but that small amount is vital for maintaining health and vitality.
Symptoms of Low Testosterone in WomenTestosterone levels naturally decline with age, particularly during and after menopause. However, certain medical conditions, medications, or lifestyle factors can accelerate the drop.
Common signs of low testosterone include:

• Persistent fatigue and low energy
  
• Loss of muscle tone or increased body fat
  
• Decreased libido or sexual satisfaction
  
• Reduced bone density (osteopenia/osteoporosis)
  
• Mood swings, irritability, or depression
  
• Difficulty concentrating or brain fog
  

If you’re experiencing several of these symptoms, it’s worth speaking with your healthcare provider about testing your hormone levels.
Benefits of Testosterone Therapy for WomenResearch suggests that testosterone therapy can provide multiple benefits for women with clinically low levels — especially those in peri- or post-menopause.
Potential benefits include:

1. Improved Sexual Health – Studies show testosterone therapy can significantly improve sexual desire, arousal, and satisfaction in postmenopausal women (The Journal of Clinical Endocrinology & Metabolism, 2019).
   
2. Increased Muscle Strength – Testosterone helps preserve lean muscle mass, which supports metabolism and functional independence.
   
3. Enhanced Bone Health – By working with estrogen, testosterone can slow bone loss and reduce fracture risk (National Institutes of Health).
   
4. Better Mood and Cognitive Function – Some women report improved mental clarity, focus, and reduced feelings of depression.
   
5. Boosted Energy Levels – Helps restore vitality and reduce chronic fatigue.
   

Important ConsiderationsTestosterone therapy isn’t for everyone, and it should only be prescribed and monitored by a qualified healthcare professional. Overuse or improper dosing can cause side effects such as acne, hair changes, or voice deepening.
Before starting therapy, your provider will likely recommend:

• Comprehensive hormone testing
  
• Reviewing your full health history
  
• Discussing non-hormonal options such as nutrition, resistance training, and stress management
  

Supporting Healthy Testosterone NaturallyEven if you’re not a candidate for therapy, lifestyle habits can help support healthy testosterone levels:

• Strength training at least 2–3 times a week
  
• Adequate protein intake (0.8–1g per pound of lean body mass)
  
• Healthy fats from sources like avocado, nuts, and olive oil
  
• Quality sleep (7–9 hours per night)
  
• Stress management to reduce cortisol, which can suppress testosterone
  

Final ThoughtsTestosterone is not just a “male” hormone — it’s a crucial part of women’s health, especially as you age. If you’re noticing symptoms of low testosterone, don’t ignore them. Talk to your healthcare provider, explore testing, and consider all your options for keeping your hormones balanced.
And remember — exercise is one of the most powerful hormone balancers you have at your disposal. That’s why we created the Ascend Fitness App — giving you access to a full year’s worth of progressive strength training programs designed to support healthy hormones, muscle mass, and overall vitality.
Sources:

• Davis, S.R., et al. “Global Consensus Position Statement on the Use of Testosterone Therapy for Women.” The Journal of Clinical Endocrinology & Metabolism, 2019.
  
• National Institutes of Health. “Testosterone and Women’s Health.” NIH.gov.
  
• Endocrine Society. “Testosterone Therapy in Women.” Endocrine.org.
  

When summer temperatures soar, staying consistent with your fitness routine can feel like a challenge. But hot weather doesn't have to derail your progress. In fact, it can be the perfect opportunity to switch things up with cozy cardio—gentle, effective workouts designed to keep your body moving without risking overheating.

What Is Cozy Cardio?
Cozy cardio refers to low-impact, moderate-intensity workouts that you can do indoors, often in a comfortable, air-conditioned environment. Think walking on a treadmill while watching your favorite show, dance-based workouts in your living room, or light cycling on a stationary bike. These workouts focus on movement and consistency over intensity, making them ideal for hot summer days.

Why Cardio Matters in the Heat
While it may be tempting to skip workouts during extreme heat, staying active is crucial for both physical and mental health. According to the Centers for Disease Control and Prevention (CDC), regular physical activity helps reduce the risk of chronic diseases, improve sleep, and elevate mood—even when done in shorter, lower-intensity sessions.

Tips for Staying Active During Hot Weather
If you're someone who prefers outdoor workouts, here are a few tips to help you stay safe:

1. Time It Right: Exercise during the early morning or late evening when temperatures are cooler.
2. Hydrate Well: Drink water before, during, and after your workout to prevent dehydration.
3. Dress Smart: Wear lightweight, breathable, moisture-wicking fabrics.
4. Take Breaks: Listen to your body and rest when needed. Don’t push through symptoms of fatigue or dizziness.

Warning Signs of Overheating
Heat-related illnesses can sneak up quickly. Watch out for these signs:

• Dizziness or light-headedness
• Muscle cramps
• Nausea or vomiting
• Excessive sweating or lack of sweating despite the heat
• Confusion or disorientation

If you experience any of these symptoms, stop exercising immediately and seek a cool place to rest.

Indoor Workout Ideas for Summer

• 15 Minutes of Fire: A fast-paced, high-efficiency workout featured in the Ascend Fitness App that gets you in and out in just 15 minutes.
• Bodyweight Circuits: Use your own bodyweight for squats, push-ups, lunges, and planks.
• Yoga or Stretching: Focus on flexibility and recovery while still staying active.
• Dance Breaks: Turn on your favorite playlist and move around your house. It's fun and effective!

Ascend Fitness App: Your All-Season Fitness Solution
The Ascend Fitness App offers a year’s worth of progressive programming tailored to your fitness level and goals. Whether you're trying to beat the heat with cozy cardio or level up your strength training, Ascend has a plan that fits your lifestyle. With workouts like "15 Minutes of Fire," you can stay committed without spending hours at the gym.

Final Thoughts
Don’t let summer heat sideline your fitness goals. By embracing cozy cardio and paying attention to your body, you can stay active, healthy, and cool all season long. Whether indoors or outside, the key is to stay consistent and choose workouts that serve you best.

Struggling to Lose Fat in Your 40s? You’re Not Alone — and You’re Not Broken

If you’re in your 40s and feel like your body is fighting against every effort to lose fat, I promise you this: you're not crazy, lazy, or doing it all wrong. The reality is, what worked in your 20s and 30s just doesn't work the same anymore — and there’s a good reason for that.

Let’s break it down and talk about what actually does work when it comes to fat loss for women over 40.


 Your Metabolism Has Changed — But It’s Not “Broken”

One of the biggest myths I hear from women is that their metabolism is “shot.”

The truth? Your metabolism may have slowed, but it can absolutely be reignited.

• Muscle mass naturally declines as we age, which lowers your resting metabolic rate.
• Crash dieting or skipping meals can further damage metabolism.
• Chronic stress, poor sleep, and hormonal shifts (hello, perimenopause) add another layer of complexity.
  
  

💡 What works: Strength training, eating enough protein, managing stress, and building muscle back.


 Hormones in Your 40s Are Not the Enemy — But They Need Support

As estrogen, progesterone, and testosterone begin to shift, many women experience:

• Increased belly fat
• Slower recovery
• Mood changes and poor sleep
  
  

These hormonal changes can impact how your body stores fat and how easy it is to lose it.
💡 What works:

• Prioritize fiber-rich carbs and healthy fats
• Lift weights to support insulin sensitivity and lean muscle
• Get at least 7 hours of sleep
• Walk daily and move consistently — even if it’s not a “workout”
  
  ​

 You Might Be Eating Too Little — Or the Wrong Combo of Foods

Many women I work with come to me eating too little during the day, then binge or crave carbs at night. Sound familiar?
That’s often a sign your body is under-fueled and over-stressed.
Plus, as we age, protein becomes even more important to protect muscle and support metabolism.

💡 What works:

• Eat balanced meals with protein, fiber, and healthy fats
• Don’t skip breakfast or rely only on salads
• Aim for 25–30g of protein per meal
  
  
  

 Cardio Alone Won’t Cut It Anymore

If you’ve been doing tons of cardio and not seeing results, you’re not alone.
The truth is, cardio burns calories—but lifting weights changes your body.

💡 What works:

• Strength training 2–3x/week
• Walking for stress relief and recovery
  Mobility work to reduce joint pain and stay active long-term

✅ Sustainable Fat Loss After 40 Comes From a Smarter, Not Harder, Approach

It’s not about dieting harder or pushing through exhaustion.

It’s about working with your body — not against it.
And guess what? You don’t have to figure it all out alone.
My coaching method is built specifically for women like you — who want fat loss that lasts, without extremes or restriction.


 Let’s Chat About Your Goals

If you’re ready to finally lose the fat, build strength, and feel confident again…

📲 Click here to book a free discovery call — and let’s build a plan that works for your body and your life.

When most people think of strength training, they often picture sculpted muscles and toned arms. While aesthetics are a great benefit, strength training offers much more—especially for women over 40. At this stage of life, preserving bone density, improving vitality, and maintaining functional movement become top priorities.
Let’s dive into why strength training is essential for women 40+, not just for looking good, but for feeling strong, healthy, and resilient.

Why Strength Training Becomes Critical After 40As women age, they face natural hormonal changes, including declining estrogen levels during perimenopause and menopause. This decline significantly increases the risk of osteopenia and osteoporosis, conditions that lead to weakened bones and a higher chance of fractures.
According to the National Osteoporosis Foundation:

• 1 in 2 women over age 50 will break a bone due to osteoporosis.
• After menopause, women can lose up to 20% of bone density in just five to seven years.

Strength training stimulates bone-forming cells, which helps preserve and even improve bone mass, especially in the spine, hips, and wrists—areas most vulnerable to age-related fractures.

Key Benefits of Strength Training for Women 40+1. Improves Bone DensityWeight-bearing and resistance exercises create tension on bones, triggering bone-building activity. Studies published in the Journal of Bone and Mineral Research confirm that resistance training is one of the most effective strategies to combat bone loss in postmenopausal women.
2. Enhances Joint Health and MobilityStrength training improves muscle balance and joint stability, reducing the risk of injury. This becomes especially valuable in maintaining functional independence as you age.
3. Boosts Metabolism and Supports Fat LossAfter 40, metabolism tends to slow down. Lifting weights builds lean muscle, which burns more calories at rest compared to fat tissue. That means more energy burned throughout the day—even when you're not working out.
4. Improves Balance and Reduces Fall RiskFalls are a leading cause of injury for older adults. Research shows that strength training can improve balance, coordination, and reduce the risk of falls by up to 40%.
5. Supports Mental HealthStrength training has been linked to reduced symptoms of anxiety and depression, improved mood, and higher cognitive function in aging adults. It’s not just your body that benefits—your mind does, too.

How to Start a Strength Training Program SafelyIf you’re new to resistance training, don’t worry--it’s never too late to start. Here are some beginner-friendly tips:

• Start 2–3 days a week using bodyweight exercises or light dumbbells.
• Focus on compound movements like squats, lunges, push-ups, and rows.
• Progress gradually by adding resistance or increasing repetitions.
• Prioritize form over weight to avoid injury.
• Include rest days to allow muscle recovery and growth.

Strength Training Myths for Women Over 40 — DebunkedMyth #1: “I’ll get bulky.”
Truth: Women produce much less testosterone than men, making it very difficult to build large muscle mass without specialized training. Strength training will tone and tighten—not bulk.
Myth #2: “I’m too old to lift weights.”
Truth: Many women in their 50s, 60s, and beyond experience increased strength, mobility, and energy with regular strength training. Age is not a limitation—it’s a reason to begin.

Stay Strong with the Ascend Fitness App If you're looking for a safe, progressive way to begin strength training, the Ascend Fitness app is designed to meet you where you are. As a member, you'll get:

• A full year of professionally programmed strength workouts
• Video demonstrations and coaching cues
• Built-in progress tracking
• Modifications tailored to your fitness level and goals
  ​

Take control of your health with expert-backed training—right from your phone.

Final ThoughtsStrength training isn’t just about aesthetics—it’s about aging with power, confidence, and resilience. For women 40 and beyond, lifting weights is one of the most impactful actions you can take to support bone health, metabolic function, mental well-being, and vitality.
Whether you’re just starting out or returning after a break, your body deserves the strength to carry you through every season of life.

Sources:

• National Osteoporosis Foundation: www.nof.org
• Journal of Bone and Mineral Research
• Mayo Clinic: “Strength Training: Get Stronger, Leaner, Healthier”
• Harvard Health: “Why Strength Training Matters as You Age”

And what we’re doing instead at RISE at The Greenway. Let’s be honest: when you think of a group fitness class, your brain probably flashes to something like this…

🚨 Screaming instructor
💦 Sweat flying
🔥 Burpees, sprints, jump squats
😵‍💫 And a group of people silently wondering how long until it’s over

I know the drill.
I used to teach classes like that when I first started my career as a personal trainer. It’s what I thought I had to do. Push people to their limit. Burn as many calories as possible. Keep the energy high. No pain, no gain, right?

But here's the truth I can’t ignore anymore:
Those classes didn’t make people better.
They made them burned out, injured, and more discouraged than ever.

Here’s what I saw firsthand:

• Women pushing themselves way too hard — not because it served them, but because they thought they had to “earn” their results.
• Chronic soreness, low back pain, and nagging injuries from poor programming or rushed movement patterns.
• No progression. No real strength-building. Just chasing exhaustion.
• And the worst part? Most of them quit because it was unsustainable.
  
  

So I stopped running classes like that.
And now, I’m doing it differently.



Introducing: RISE at The Greenway

This is not your typical group workout.
It’s strength + mobility-based training for real life — not punishment for living it.



​We focus on:
✔️ Movement that supports your body, not wrecks it
✔️ Building strength through proper form, control, and intention
✔️ Mobility work that improves your posture, joints, and daily function
✔️ An empowering, judgment-free environment
✔️ No bootcamp chaos. No burpees. No shame.
Just smart training that helps you move, feel, and live better.


Who it’s for:

• You’ve felt beat up or discouraged after group fitness classes
• You want to feel strong, not sore for 3 days
• You’re over the “go hard or go home” mentality
• You’re 35+ and ready to take care of your body long-term
• You want a coach who gets it — and a community that supports it
  
  

Here’s what to expect:
​
 🗓 Every Saturday at 10:00 AM (weather permitting)
 📍 The Greenway — Downtown Pittsburg
 ⏱ 45-minute classes focused on functional strength + mobility
 💵 $10 per class (pay via Venmo or cash on-site)
 🎯 All levels welcome – beginner-friendly and easily modifiable

No pressure. No perfection. Just progress.


Why This Matters

The fitness world has spent years glorifying sweat, soreness, and extremes.
But the people I work with — especially women in their 30s, 40s, 50s and beyond — don’t need more extremes. They need sustainability. They need strength. And they need to feel like they belong.
That’s what we’re building at RISE.

If you’ve been looking for a different kind of fitness experience…
If you’ve been burned out by bootcamps…
If you want to feel capable and confident in your body again --

I hope you’ll come join us. Spots are limited!

👉 Click here to [reserve your spot]
(or scan the QR code on our flyers around town!)

Let’s rise together.
— Kayli

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What Is Menopausal Hormone Replacement Therapy?Menopausal Hormone Replacement Therapy (MHRT), often referred to simply as HRT, involves the use of estrogen or a combination of estrogen and progesterone to relieve symptoms of menopause and improve long-term health outcomes. It’s one of the most effective treatments for managing menopausal symptoms—yet it remains widely misunderstood.
Common Menopause SymptomsAs estrogen levels decline during perimenopause and menopause, women may experience:

• Hot flashes and night sweats
  
• Mood changes
  
• Vaginal dryness
  
• Sleep disturbances
  
• Brain fog and fatigue
  
• Bone loss
  
• Increased abdominal fat
  

According to the North American Menopause Society (NAMS), over 80% of women will experience some of these symptoms, and for many, they can last for a decade or more.

Is MHRT Safe? What the Research Really SaysFor years, MHRT was overshadowed by fears stemming from the 2002 Women's Health Initiative (WHI) study, which suggested increased risks of breast cancer and heart disease. However, subsequent reanalysis of the data has clarified that MHRT is actually safe and beneficial for the majority of women, especially when started early in the menopausal transition.
Key Findings:

• A 2017 review in JAMA found that women who started hormone therapy before age 60 or within 10 years of menopause had reduced risks of heart disease and mortality.
  
• The NAMS 2022 position statement confirms that for healthy women under age 60, or within 10 years of menopause, the benefits of hormone therapy outweigh the risks.
  
• A 2020 study in the American Journal of Public Health suggested that up to 90,000 premature deaths could have been prevented if women had continued using MHRT.
  

Dr. Mary Claire Haver’s PerspectiveDr. Mary Claire Haver, OB-GYN and founder of The Galveston Diet, is a vocal advocate for hormone therapy in midlife women. She stresses that:
"We now have clear, evidence-based data showing that hormone therapy is not only safe but extremely beneficial for women when used appropriately."
Dr. Haver recommends that women discuss MHRT with their healthcare provider early in their menopause journey, especially if symptoms are interfering with quality of life.

Benefits of MHRTFor most women, MHRT offers a wide range of health benefits:
Relief from Hot Flashes and Night SweatsEstrogen therapy is the gold standard treatment for vasomotor symptoms (like hot flashes), which affect up to 75% of women in menopause.
Improved Sleep and Mental ClarityHormone therapy has been shown to improve sleep quality and reduce brain fog, helping women feel more like themselves again.
Bone Health SupportPostmenopausal women are at increased risk for osteoporosis. Estrogen helps maintain bone density and reduce fracture risk, according to a 2019 review in Osteoporosis International.
Heart Health and LongevityWhen started early, MHRT has been linked to reduced coronary artery disease risk and increased life expectancy in women.
Improved Genitourinary HealthEstrogen helps with vaginal dryness, painful intercourse, and urinary symptoms—issues that can severely affect intimacy and quality of life.

Who Should Avoid MHRT?While MHRT is safe for many, there are exceptions. Women with a history of the following should discuss alternatives with their doctor:

• Breast cancer
  
• Active liver disease
  
• Blood clots
  
• Undiagnosed vaginal bleeding
  

Final Thoughts: Empowered, Not AfraidIt’s time to shift the narrative. MHRT is a safe, science-backed tool for improving quality of life, longevity, and overall health for millions of women navigating menopause.
As Dr. Mary Claire Haver says:
“Menopause is not the end—it's a new beginning. Women deserve to have the tools and knowledge to thrive through this stage of life.”