Alluvita Social Wellness

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10/17/2026

Aging is weird, because i’m feeling a lot better than I did just two years ago before going on HRT. I’ve been doing everything right as a former bodybuilder health and wellness coach and personal trainer but what I learned is that I can’t outwork my hormones. If you’re feeling the same and you’re in this Peri menopause/midlife age please follow along as we launch Alluvita, social wellness club and the Alluvita health and wellness clinic!

10/17/2026

Say goodbye to the solo morning banana and the 10am crash that follows. 🍌
Carbs on their own can spike your blood sugar, and then it drops. Hello, 10am: hungry, cranky, and running on empty. Many of us respond by skipping breakfast altogether. That isn’t the answer either.
Instead, build your breakfast around protein, fiber, and healthy fat. Together they help keep your blood sugar steady, so you stay full longer and have the energy to show up as your best self.
My go-to: Greek yogurt, walnuts, a scoop of fiber, and just a few blueberries.
What’s in your breakfast bowl? 👇

10/17/2026

Comprehensive women’s health care, virtual in Ohio or in person in Ohio.
- health history
- blood tests
- exams
- preventative care
- annual pap
- breast care

10/16/2026

A banana used to be my go-to breakfast.
Easy. Convenient. Grab and go.
Then I put on a CGM.
Turns out that banana spiked my blood sugar, and then came the crash. I was hungry again way too soon.
So I changed the order, not the food.
Mornings are now protein, fiber, and healthy fat. Steady blood sugar. Full for hours.
The carbs didn’t disappear. I just moved them to midday, before a workout, a walk, or whenever I’m actually moving. That’s when my body puts them to work.
No food is “bad.” Timing matters.
The truth is boring. It also works. 🌿
Following along? Keep up with Integrated Women’s Health & Wellness for more construction updates on Alluvita Social Wellness Club and Alluvita Health + Wellness, The Clinic - now taking appointments.

10/15/2026

Tuesdays with Tom!

Slow visual progress inside - but things are moving along with the exterior!!

This once eyesore of a property is going to be stunning! 🤩

10/11/2026

Last week’s recap!

A busy week in the life of a business owner.

Monday. Workout first. Non-negotiable. You can’t pour from an empty tank.

Tuesday. Building tour with Tom. Walkways, progress, and a lot of hard-hat talk. Every Tuesday gets us closer.

Wednesday. Spent the day at The Tox learning about their treatments firsthand, then wrapped it up with Speed Connecting. A room full of people building things, trading stories, and leaving with new allies.

Thursday. An evening on protecting your energy. How women spend it, how we guard it, and why it matters more than we admit.

Friday. Walking meeting. Fresh air, new partnerships, and ideas that are created when you’re moving.

Busy doesn’t mean scattered. It means building with intention.
Following along? Keep up with Integrated Women’s Health & Wellness for more construction updates on Alluvita Social Wellness Club and Alluvita Health + Wellness, The Clinic - now taking appointments.

10/07/2026

40 Day Perimenopause Weight Loss
CGM = Continuous Glucose Monitoring

I’m using a CGM in , not because I have diabetes, but because I want to understand what’s happening inside my body.

As we age, insulin sensitivity can decrease. That can mean bigger blood sugar spikes after meals and blood sugar that stays elevated longer than it did when we were younger.

And here’s the part I think gets overlooked when we talk about losing and/or maintaining weight in midlife:

It’s not always about eating less or exercising more.

Blood sugar regulation, insulin sensitivity, muscle mass, sleep, stress, hormones and what we eat together can all influence how our bodies respond.

My CGM is giving me real-time feedback about how different meals, workouts, sleep and even stress affect my blood sugar.

It’s not about chasing a “perfect” glucose number or being afraid of carbs.

It’s about curiosity.
It’s about data.
And it’s about learning what actually works for my body now at 47, turning 48 in less than 5 weeks!

More nutrition tips coming soon 🤍

10/05/2026

Sauna for weight loss: fact or fiction? 🔥

Fiction. And I say that as someone who loves a good sweat.
Here’s what sauna actually does:
Boosts circulation.
Relaxes tight muscles.
Lowers stress.
Improves sleep.
Eases pain.
Conditions your heart.
Clears your skin.
That’s a serious list. But here’s what it doesn’t do: weight loss or detox.

Detox happens in your liver and kidneys. Not your pores.
And the number on the scale after a session? That’s water. It comes right back when you rehydrate.

Real fat loss happens when your body breaks down stored fat and uses those fatty acids for energy. That’s the goal. Sweating doesn’t get you there.

So use sauna for health and longevity. Make it part of your routine. Just don’t call it a hack.

The truth is boring. Consistency wins.
How to start: build up to 15–20 minute sessions, 3–4 times a week. 🌿
Following along? Keep up with Integrated Women’s Health & Wellness for more construction updates on Alluvita Social Wellness Club and Alluvita Health + Wellness, The Clinic - now taking appointments.

10/04/2026

35 days until 48. Losing 5 lbs in 5 weeks. Come along.
Today’s topic: VO2 max.

Three weeks ago I got mine tested at Columbus Fitness Consultants. I did it on an incline treadmill. Knees or hips not up for that? They can run the test on a bike instead.

Why bother?
VO2 max is one of the best predictors of cardiovascular health. It’s also a number tied to longevity.

And it does something practical too. It shows you your actual training zones. Not a generic chart. Yours. So you know exactly where your Zone 2 work lives and where Zone 5 HIIT starts.

My advice: get a baseline. Then work on moving that number over time.

You can’t improve what you’ve never measured.

Following along? Keep up with Integrated Women’s Health & Wellness for more construction updates on Alluvita Social Wellness Club and Alluvita Health + Wellness, The Clinic - now taking appointments.

10/01/2026

Hot take! Don’t start with 45 minute cardio sessions!! If you have a long term weight loss goal and you are just beginning, take it slow!

Get in your 7K step and add 15 minute cardio sessions in zone 2 (more to come on that!!)

Weight loss is supposed to take time because we want to maintain muscle 💪!! Crash crash diets never work because:
1. They only work in the short term b/c you’re not establishing good habits
2. You’re losing muscle b/c the body is using any energy source - so it’s eating your muscle and fat- it becomes a vicious cycle (keep watching this series to understand why!)

Thank for following and send this to a friend, mom or sister who’s ready to see real lasting, results.

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3220 Riverside Drive
Worthington, OH
43221

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