The Women's Gym

05/08/2026

Today’s assignment: get uncomfortable, sis!!

KM Repeats WORKOUT:
▫️800m walking warm up
▫️1K repeats
▫️200m recovery between each repeat
▫️800m walking cool down

These are the workouts that build (and break, iykyk) runners.

They’re not glamorous! BUT they teach your body how to hold pace when your brain starts talking you out of your run.

Things to remind yourself during your intervals.

Repeats after me:
▪︎ 1k repeats are food for Speed endurance
▪︎ Aerobic strength
▪︎ Mental toughness
▪︎ Learning pace control under fatigue

If you need something shorter:
I will become stronger, faster, more efficient runner WITHOUT needing every run to be long and slow.

Also, there is NOTHING WRONG WITH WALKING. Okay. Quick bashing it - Don't be Nike. Sorry, not sorry.

Recovery jog/walks are part of the workout — not a punishment and also not cheating. They help you hit the next repeat strong.

Run smart. Recover smart. Repeat.

Let's go!

05/05/2026

Stop scrolling—Here is your Quick Runner's Strength Workout for the Day!

Featuring your new power trio:

DEADLIFT. GOBLET SQUAT. BARBELL BENT OVER ROW.

Here’s the workout:
5 sets EACH move
6–8 reps (heavy 👀)
1 min rest between sets
Finish all 5 sets before moving on
2–3 min rest between exercises

Why these 3? Let’s connect the dots.

💥Deadlifts = your running engine.
Stronger glutes + hamstrings = more power every stride!
→ Think: faster pace, stronger hills, less strain on your knees

💥 Goblet Squats= control + durability.
Builds quads, core, and hip stability!
→ Think: better form, fewer injuries, staying strong deep into your runs.

💥 Bent Over Rows = posture that doesn’t quit
Upper back strength keeps you upright when fatigue hits
→ Think: no slouching, better breathing, stronger finishes

Running gives you the miles…
THIS is what makes you strong enough to handle them. Let's gooooo!

Go heavy. Move with intention. Rest like you mean it.

Save this workout + tag me when you crush it.

05/04/2026

MYTH: High reps + light weights = how runners should build muscle

FACT: Heavy resistance is where the magic happens

If you’re only lifting light and chasing the burn… you’re leaving strength, speed, and injury prevention on the table.

Running already gives you HIGH reps (hello, thousands of steps)

What your body actually needs is STRENGTH, sis.

Heavy lifting helps you:
▪︎ Build real muscle (not just fatigue)
▪︎ Run faster with less effort
▪︎ Stay injury-free
▪︎ Keep your form strong when you’re tired
▪︎ Support bone health (huge for women!)

Runner's need to get stronger, more efficient, and way more powerful.

How?

👉 Aim for 2–3 strength days/week
👉 Lower reps (4–6), heavier weight
👉 Focus on squats, deadlifts, lunges, step-ups

Your future running self will thank you!

Save this for your next lift + send it to your running bestie.

04/29/2026

I need you to hear this loud and clear:

You are NOT going to wake up tomorrow looking like Arnold because you picked up heavier dumbbells.

That’s not how this works.

That level of muscle?

Takes YEARS of:
→ very specific training
→ very intentional eating
→ a whole lot of discipline

You don’t “accidentally” get jacked.

Just like you don’t accidentally run a marathon while going on a casual walk.

But you know what will happen when you stay with the same weights forever?

→ Your progress stalls
→ Your results… stay the same

Your muscles need a reason to change.

And that reason is called progressive overload (aka… challenge them a little, sis)

So if those weights feel easy?

That’s your sign. Go a little heavier. Keep your form tight. Fuel your body.

Because THAT is how you build:
→ lean muscle
→ strength
→ that “toned” look everyone wants

Not by playing it safe forever.

You don’t need lighter weights.

Your program should build you up to picking up heavier ones.

The ‘toned’ look comes from muscle… and muscle requires challenge.

04/24/2026

You want to move faster…
but you’re fueled like it’s a light jog to the mailbox.

You want to lift heavy…
but lunch was a string cheese and vibes.

Make it make sense.

Fast. Strong. Powerful.

None of that comes from under-eating.

Your body is incredible, but it isn’t a magician. It can’t create speed, strength, and muscle out of thin air.

You don’t:
🏃🏼‍♀️ sprint faster
🏋‍♀️ lift heavier
💪 build muscle
by eating less.

You do it by fueling better.
→ carbs = your GO button
→ protein = your BUILD button
→ calories = your KEEP GOING button

Not enough fuel = lack in your performance.
Lack in your performance = no progress (and a potential injury, if you’re not careful)

Look at your plate before you blame your workout.

I see you putting in the work, so fuel yourself like it, dangit!

04/23/2026

You’re trying to lose fat or build muscle…

but your body thinks you’re being chased by a bear.

So it says:

Alright sis, we’ll just…
❌ slow metabolism
❌ hold onto fat
❌ burn muscle - read that again… burn muscle. Not build it.

Meanwhile you’re over here:
“I’m eating clean though!!”

But tough love, sis… if a toddler eats more than you, we’ve got a problem. A big one.

Not eating enough doesn’t make you disciplined. So stop it.

It makes your body stressed, stubborn, and real good at NOT changing.

Here’s what actually happens when you underfuel:

→ Your workouts suck (low energy = low output)
→ Your recovery tanks (hello abnormal soreness + burnout)
→ Your hormones start playing games (especially in peri + menopause 👀)
→ Your body holds onto fat like it’s a limited edition item

And the kicker?

You’re working HARD… and getting nowhere!

Trust me, it's frustrating for both of us - because I am desperately rooting for you to get to those goals!

Fat loss and muscle building BOTH require fuel.
You don’t get a toned, strong, energized body from crumbs and coffee.

You get it from:
✔ enough protein
✔ enough carbs (yes, I said it)
✔ enough calories to actually support your life AND your training

Eat like the woman you’re trying to become…
not like someone preparing for a food shortage.

TL;DR:
Under-eating = stress response → metabolic slowdown → poor performance → fat retention

Fueling properly = energy → better training → muscle retention → fat loss

If you feel stuck, it might not be your workouts… it might be your plate.

Want help figuring out how much you actually need? DM me ‘FUEL’

03/24/2026

Just finished running a 5k with 2 boys in a stroller in this Texas Spring Heat.

What torture have you put your body through today? 😜 And don't you dare leave me hanging. I need comments to make me feel sane, please?!

03/11/2026

Speaking my language 🥰

Blue Bell Creameries introduced its new Blue Bell PRO pints, a new line of ice cream that offers up to 12 grams of protein per serving, according to the company. https://www.kxan.com/news/national-news/blue-bell-introduces-protein-ice-cream-pints-in-five-flavors/?utm_medium=social&utm_source=facebook_KXAN_News