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When I started my cycle as a kid, it lasted anywhere from 9 to 14 days. Heavy. Crampy. Confusing.
I told my mom over and over again, “Something’s not right. This can’t be normal.” But like so many others, I was told it was. That I’d “grow into it.” That it was just how my body worked. That I’d be fine. But I wasn’t fine. I was inflamed, undernourished, and confused about why my body felt like it was punishing me every month. All while downing a bag of Lay’s sour cream and onion chips after school like it was the only thing that understood me. No one ever connected the dots. No one ever said, “Hey, your food might be contributing to this.” “Hey, your hormones are trying to talk to you.” “Hey, the symptoms you’re experiencing aren’t just genetics—they’re signals.” This Isn’t a Guilt Trip. This is a Wake-Up Call. Most of our parents weren’t trying to ignore our pain. They just didn’t know how to read it. They were told what to believe:
They weren’t handed the manuals. We weren’t handed the manuals. They were doing what they were told was their “purpose,” even if it came with zero education on nutrition, hormone health, or self-care. But That Doesn’t Mean We Can’t Start Reading the Manual Now. Because here’s the truth:
It’s about knowing the impact. It’s about breaking the cycle of raising kids on convenience while silencing their symptoms. The Sour Cream & Onion Lies Were Never Just About Chips. They were about the belief that symptoms were random. They were about the cultural grooming that told us to trust authority over intuition. They were about every adult that shrugged when a young girl said, “My body hurts.” And the worst part? Those lies didn’t stop when we became adults, they matured with us. They told us bloating was normal. That exhaustion was adulthood. That weight gain was just aging. That pain was just part of being a woman. This Isn’t About Blame. It’s About Power. You don’t have to be a holistic practitioner to nourish your kids. You just need to be present, curious, and willing to unlearn. Because love without education can still cause harm. And intention without awareness isn’t always enough. You’re allowed to feel overwhelmed. You’re allowed to feel angry. But you’re also capable of learning with your child—and healing both of you in the process. So What Can You Do Today?
And to the child you used to be…You weren’t broken. You were chemically overloaded, emotionally dismissed, and made to feel like your intuition was drama. You didn’t need to “toughen up.” You needed someone to say, “Hey, your body is wise. Let’s listen to it.” Final Thought: Healing doesn’t always start with green smoothies and supplements. Sometimes, it starts by questioning the snack aisle. Sometimes, it starts with a single, salty memory, as well as the courage to unlearn what you were fed.
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A callout and a call-in for anyone tired of being dismissed, talked down to, or ignored--
just for being younger, softer, different, or done pretending. It wasn’t about the leash. It wasn’t about the dog. It was about the response; the way I was dismissed, overcorrected, and talked over under the guise of authority. I mentioned that a neighbor’s dog had shown signs of aggression, likely from trauma and mistreatment, and the landlord’s response was to tell everyone to leash their dogs, as if the problem was freedom and not conditioning. It hit me: This is how we’re taught to relate to everything. Not with curiosity. Not with communication. But with correction. And the more I sat with it, the more I saw the thread. This isn’t just about pet behavior. It’s about people behavior. We’ve all been raised in a hierarchy that tells us:
“Just a dog. Just a kid. Just a woman. Just…” You’ve heard it. The subtle authority slips:
It’s not just ageism. It’s not just sexism. It’s not just trauma. It’s the entire structure of domination disguised as maturity. We’ve been groomed to believe that rank equals value. That if you’re older, louder, or in charge, then your word is the law, even when it's rooted in harm. Let’s Talk About the Middle-Aged Limbo Nobody Addresses There’s this unspoken void those of us in our 30s and 40s fall into, especially if we don’t have kids. We’re not "young and free" anymore, but we’re still treated like we’re not fully formed. Not real adults. Not part of the conversation. Too old for the party, too young for the boardroom. And if we don’t have a family or children? We’re treated like we opted out of “real” adulthood. Like we missed the mark on what it means to be wise, capable, or valid. You can be running a business, healing from trauma, supporting your community, and managing an entire household alone, and still get treated like you’re in some suspended adolescence just because you’re not someone’s mom or someone’s wife. It’s exhausting. And it’s infantilizing. The Real Drain on Society Isn’t Youth. It’s Dismissiveness. It’s not the next generation “not wanting to work.” It’s not people speaking up “too much.” It’s the decades of communication being a one-way street, and everyone below the power line being told to sit down, shut up, and listen. That’s not order. That’s oppression. We talk about Congress being stale and expired, but that same rot shows up in family dynamics, in friendships, in dog parks, in workplace hierarchies. It's not just about politics. It’s about the culture of assumed superiority. And the way it’s bled into how we speak to kids, animals, clients, strangers, anyone younger, softer, or less interested in fighting for authority. My Dog Isn’t “Just a Dog”, He’s a Being I talk to Deanie like he’s a person. Because he is, in his own way. I explain things to him. I give him space to process. I correct him with redirection, not rage. And yet I see people hit their dogs when they “act out,” then wonder why the dog is aggressive. Just like I see parents yell at their kids for crying, then wonder why their kid doesn’t open up to them anymore. Just like I see elders ignore their adult children’s boundaries, then wonder why no one comes around. We are taught that obedience = love, and we pass it down like a trauma inheritance. But What If We Flipped the Whole Thing? What if…
This Is the Work Now This is the blog post. This is the podcast. This is the clubhouse conversation, the client session, the dinner table talk. This is the call to unlearn hierarchy in all its forms. From the top-down parenting to the passive-aggressive management to the "I'm older so I'm right" dynamic that robs every generation of healing. We don’t need more leaders barking commands. We need guides who listen. We need people who can model what it means to lead without dominating, to correct without destroying, and to relate without diminishing. Because the truth is: You don’t need a crown to lead. You don’t need to be a parent to matter. You don’t need to be 65 to be taken seriously. And your dog? He’s not “just a dog.” He’s a mirror, a teacher, and a soul who’s healing right beside you. Let’s throw out the leash mentality. Let’s retire the ranking system. Let’s start creating spaces where communication flows in both directions. Where the middle-aged aren’t invisible, and the younger generations aren’t disrespected for their clarity. We’ve tried the hierarchy. It’s old. It’s loud. And it’s not working. Let’s try something better. Let’s be real. A kid having a meltdown isn’t what makes me uncomfortable — it’s usually the parent’s reaction that throws everything off. Because here’s the truth no one wants to say out loud: Kids lose it. They scream. They collapse into a puddle of noise and limbs in the middle of a store. And that’s not because they’re spoiled, manipulative, or “too sensitive.” It’s because their nervous system is overloaded and they don’t have the skills to deal yet. But instead of helping them through it, a lot of adults double down on shame, threats, or “because I said so” energy. And it doesn’t work. You don’t regulate chaos with more chaos. You regulate it by staying grounded while theirs is spinning. Now — before you roll your eyes at the term “gentle parenting,” I’m not talking about letting your kid run the house or avoiding boundaries. I’m talking about parenting with nervous system awareness. Knowing that a tantrum is more of a stress response than a strategy — and treating it accordingly. And no, it’s not soft. It’s not hippie fluff. It’s backed by science, and frankly, it’s more effective than yelling and hoping they “learn a lesson” through fear. I’ll get into all of this in my next podcast episode — including what’s actually happening in the brain during a meltdown, how to respond in a way that builds regulation (not resentment), and why gentle parenting isn’t coddling — it’s correction with context. Until then, remember this: It’s not the meltdown that defines the moment — it’s your response to it.   What to Expect When You Become a Warrior Welcome to PrimeFit 55+ — where we train for strength, function, and life. Hello and welcome back, Warriors — and a big welcome to our potential new ones! It’s been a minute since I’ve hopped on here, so I wanted to walk you through what to expect when you sign up for our in-person or in-home training services. We train smart. We train for longevity. And we train like every movement matters — because it does. 🔹 1. What’s the Process Like? It’s personal… and structured. Here's how it works: ✅ You reach out — we respond within 24 hours. ✅ You complete an intake form with medical background and personal goals. ✅ You sign one or two waivers, depending on your chosen services. ✅ You submit payment and get set up in our training app. ✅ We schedule your initial in-person session and assessment. ✅ From there, we begin your tailored program and consistent training schedule. Simple. Personal. Intentional. This is where your transformation begins. 💳 2. How Do Payments Work? All training is sold in 3-, 6-, or 12-month packages. Payments are made in full upfront. Need an installment plan? That’s something we can absolutely discuss — but it must happen at sign-up. We believe in full transparency and setting expectations clearly from day one. 🗓 3. When Are Payments Collected? Payments are collected at the time of package purchase. There are no recurring monthly dues unless a payment plan has been discussed and approved in advance. We keep things clean, clear, and accountable — just like our programming. 📲 4. Do I Have to Use the App? Yes. This is non-negotiable. The app is where you’ll access your workouts, movement videos, progress tracking, and full support between sessions. It’s like having your practitioner in your pocket. We use this platform to stay consistent, make informed updates to your program, and give you every tool you need for success. 📸 5. Do I Have to Take Progress Photos? Yes. Another non-negotiable. All progress photos are used with your face removed or blurred for marketing purposes — unless you specifically request otherwise. This helps us show real, honest results and build trust with new clients. For years, we kept photos private… and while respectful, it led to a library of success stories that no one ever got to see. We’re changing that. You deserve to be proud of your transformation — even if your identity stays private. These photos are also essential for your trainer to safely and effectively adjust your programming. You are changing. Let us document it. 🏃♀️ 6. Do I Need to Work Out Outside of Sessions? For most clients, yes — especially if you’re training 2x/week. Between-session movement reinforces what you’ve learned and keeps your results steady and safe. BUT -- If you’re not comfortable working out alone, that’s okay too. You can upgrade your package to 3 to 5 sessions per week to receive full support and hands-on coaching every step of the way. Not everyone thrives in solo movement. Some clients feel more grounded, focused, and successful when working directly with a coach — and there is nothing wrong with that. We offer both pathways, so you never have to go it alone if you’re not ready to. 📋 7. Do I Have to Pay Online with My Bank? Yes. This is non-negotiable. We do not accept cash or checks. All payments are processed online for transparency, consistency, and ease. ✅ Bank payments (ACH) ✅ Credit cards (small processing fee applies) ✅ HSA (Health Savings Account) accepted 💡 Check with your insurance provider — some cover physical therapy, nutrition consults, or behavioral services. If you're eligible, your HSA or FSA may reimburse part of your care. ❌ Do You Take Insurance? We get this question often — and we hear you. While we do not bill insurance directly, many clients use HSA or FSA funds to cover services. Most insurance companies do not recognize “Lifestyle Practitioner” as a covered title, even though it encompasses years of experience and formal education in physical therapy, movement science, behavioral health, and nutrition. So while you won’t see “personal trainer” or “practitioner” on your policy, you might qualify under related services. Always check with your provider — you may be more supported than you think. Final Thought: You're not just hiring a trainer. You're joining a movement built on intention, strength, and reclaiming what wellness really means — especially as we age. If you’re ready to work with your body and not against it... If you’re done with guilt-based fitness and ready for science-backed, human-first guidance… If you're ready to become a Warrior… 📥 Message us. Your next chapter starts here.   Resetting in a season that tells you to go-go-go
Somewhere along the way, summer stopped being a season — and started feeling like a performance. You're expected to travel, entertain, reconnect, reset, hit your fitness goals, be social, rest, deep clean the house, and somehow “make memories” while doing it. All in 90 days or less — or you feel like you wasted it. But let me offer this instead: You don’t have to cram joy, rest, fun, progress, and presence into a 3-month sprint. You’re allowed to slow down — even in the sunshine. You can still travel. But you don’t have to pack your itinerary (or your nervous system) with 7 events a day. You can still enjoy family time. But you don’t have to say yes to every BBQ, every gathering, every spontaneous plan that drains you. You can still have a “productive” summer. But productivity doesn’t have to mean movement. Sometimes, the most powerful thing you can do is pause. Vacation ≠ Restoration Ever come home from a trip more tired than when you left? Yeah. That wasn’t a break — that was repackaged pressure in a different zip code. Your nervous system doesn’t care if it’s Disneyland or your living room — if you're overstimulated and under-supported, it’s going to let you know. So, this June, I’m inviting you — gently — to slow it down. To reset on your own terms. To sip your iced tea like that sloth on a floatie. To stop performing summer and actually live in it. How to Reset in June (Even If You’re “Busy”)
You are making the most of it — when you listen to your body, not the calendar. “It’s okay to go slow when the sun is high in the sky.” (Your sloth friend on the floatie said that, by the way.) Here’s to a different kind of summer. Not smaller — just softer. And sometimes, softer is stronger. Let’s get one thing straight:
You’re not lazy for choosing rest. You’re not falling behind because your body asked for something gentler. And you’re definitely not weak for turning down heavy weights after a week that wrung you out. This week, I was dehydrated. My nervous system was fried. My body was asking for space — not stress. And instead of forcing a leg day or trying to prove something to myself, I created a reset. One that moved me. One that grounded me. One that reminded my body, “You’re safe again.” 💡 Why We Don’t Always Need IntensityThe fitness world glamorizes the grind. But what they don’t tell you is that real progress comes from regulation, not punishment. If your nervous system is stuck in overdrive, loading a barbell isn’t strength — it’s sabotage. Recovery isn’t passive. It’s an active choice to stop borrowing energy you don’t have. 🧠 The Science of Breath-Based ResetThis workout isn’t random — it’s built on evidence:
🏋️♀️ The Workout: Balanced Body & Mind Reset: Balanced Body & Mind Workout: "Breathe Into It" Warm-Up: Deadhang x 1 round Hang for as long as possible. Let the breath guide you. Focus only on the inhale… and the release. Let the shoulders melt away from your ears. Workout Format: This is breath-led movement. Pause at least :20 between sets or longer as needed. The goal is regulation, not rush. Superset 1 Wall Sit + Y Raise 3 sets | 3–5 deep breaths per set
Superset 2 Seated Adductions 3 sets | 10 reps
8–10 regular lunges, then 8–10 reverse
Superset 3 Seated Banded Y Raise 3 sets | 5–8 reps
3 sets | 10 reps/side
Every superset focuses on:
This workout is a nervous system conversation, not a competition. Final Thought: You don’t have to prove your worth through exhaustion. You are allowed to reset. To choose slow. To trust that the quiet work counts — sometimes even more than the heavy days. This isn’t skipping a workout. This is choosing wisdom over ego. We’ve all heard the phrase “communication is key,” right? It’s something we toss around in casual conversation, like it’s a simple thing to unlock. But here’s the truth: communication isn’t just talking to each other. It’s not about exchanging words and hoping someone hears what you said.
Real communication goes far beyond that. It’s about energy. It’s about intention. It’s about the unspoken — what’s felt and understood, not just said. Let me break it down for you. The Layers of Communication You’re Not Seeing
When Was the Last Time Someone Truly Heard You?It’s rare. I’m not going to lie. In a world full of noise, it’s not often that we’re truly heard. But when it happens — when someone really sees you, hears you, and understands the energy you’re putting out — it feels like magic. That’s the communication we crave. We want to feel safe in our conversations. We want to feel like we’re not just talking to someone, but sharing a space of understanding, trust, and presence. When was the last time you felt that way? When was the last time you didn’t have to explain yourself or filter your thoughts to avoid being misunderstood? What Happens When Communication Goes Deeper?When you start recognizing all these layers of communication, something shifts. You begin to feel the difference in your relationships. You realize that what’s really missing in many conversations is presence. It’s about more than getting your point across — it’s about being seen for the person you are, with all your energy, needs, and emotions. And it’s about giving that same presence to others, holding the space for them to be exactly who they are, without judgment, without the need to “fix” them. We’re not just talking to each other. We’re feeling each other. We’re connecting. So, Where Do You Go From Here?I want you to think about your next conversation. Whether it’s with a friend, a colleague, or even a stranger. How are you showing up? Are you really listening? Are you feeling their energy? Are you letting them feel yours? If communication is more than just words, then how you communicate will start to change everything. If you're looking for personal guidance on how to improve your communication, build deeper connections, or shift your mindset, send me a message. I’m here to help you break through those barriers and create meaningful, lasting change. Sloane PrimeFit 55+ Let’s be real: fitness is for everyone—not just the young or the super athletic. As we get older, staying active becomes more important than ever. But it’s not just about lifting heavy weights or running marathons—it’s about staying mobile, strong, and feeling good. Here’s why fitness should be a part of your life, no matter your age. 1. Fitness Helps You Stay Independent As we age, things like climbing stairs or bending down can get trickier. But the good news is, staying active can help prevent that. Strength, balance, and flexibility exercises can make everyday activities feel easier and keep you independent longer. No one wants to feel like they can’t get up and go when they want to! 2. Exercise Is Great for Your Mental Health It’s not just about the body—it’s about the mind, too. Exercise releases endorphins, which are your brain’s natural mood boosters. A little walk, a quick stretch, or a fun dance session can help reduce stress, improve your mood, and keep you sharp. So, if you’re feeling a little sluggish or low, move your body—it’s an instant pick-me-up! 3. Strength Training Is Key Did you know you start losing muscle mass after age 30? And the loss gets even more noticeable in your 50s and beyond. But strength training can help you fight back! It’s one of the best ways to prevent muscle loss, keep your bones strong, and improve your metabolism. You don’t need to hit the gym with heavy weights—start with bodyweight exercises like squats, push-ups, or simple resistance bands. 4. It’s Not Just About Cardio Cardio is great for your heart, but it’s not the whole picture. As we age, we need to focus on balance, flexibility, and strength. Mixing it up—with cardio, strength training, and stretching—keeps your body in top shape and reduces your risk of injury. 5. Start Slow and Listen to Your BodyDon’t feel pressured to start running marathons on day one. If you’re new to exercise (or just getting back into it), take it slow. Start with gentle exercises like walking, stretching, or yoga, and build up from there. Your body will thank you. 6. Have Fun with ItFitness doesn’t have to be boring! Find something you love—whether it’s dancing, hiking, or swimming. If it’s fun, you’re more likely to stick with it. And hey, joining a fitness group with people your age can make it even more enjoyable. Why Fitness Is a Lifelong Journey Fitness isn’t a one-time thing—it’s a lifelong journey. And it’s never too late to start. Whether you’re looking to boost your energy, stay strong, or just feel better day-to-day, fitness is the key. Just take it one step at a time and find what works for you.  I’ve noticed something that comes up over and over when I talk to my clients: they feel let down by their doctors when it comes to their health, especially when it comes to nutrition, supplements, and even medications. Here’s the thing—I get it. Doctors are amazing at diagnosing and treating illness, but many people don’t realize that their training doesn't cover key areas like nutrition, supplements, and how these things interact with medications. Let’s break it down. Doctors Aren’t Nutrition Experts While doctors are experts in diagnosing diseases and prescribing treatments, most medical schools don’t give much focus to nutrition. In fact, many doctors only have a few hours (yes, hours) of nutrition education during their entire medical training. This means that when it comes to practical advice on how food affects your body, most doctors are limited in their knowledge. Now, don’t get me wrong—doctors know a lot about disease management. But when it comes to using food as medicine or understanding the impact of diet on chronic conditions, that’s where things can get a little blurry. So, if your doctor hasn’t given you any concrete advice on how to use nutrition to support your health, it’s not because they don’t care—it’s because they weren’t trained to do so. What Doctors Know About Medications vs. What You Need to Know Doctors know their medications inside and out—they understand how drugs work, what conditions they’re meant to treat, and the side effects that come with them. However, doctors are heavily reliant on the information that pharmacists and drug manufacturers give them. This is important to remember when it comes to understanding the broader effects of your medications. For example, certain medications can interfere with nutrient absorption, which means you could be missing out on essential vitamins or minerals. Or, some supplements might interfere with how your medications work. Unfortunately, many doctors don’t have the time or the training to dive into how medications and supplements interact, so you may be left to figure that out on your own. The Missing Piece: Supplements Here’s another thing: most doctors don’t receive detailed training about supplements. They may know the basics, but unless they’ve gone out of their way to learn more, they aren’t up-to-date on all the latest research about what supplements are actually useful, or how they interact with medications. Supplements are a huge part of maintaining health, especially as we age. But without a deep understanding of how they work in the body or how they interact with other treatments, it can be tough to know what’s truly beneficial. Why It’s So Important to Be Informed and Advocate for Yourself I’m telling you all this because it’s vital to understand where your doctor’s knowledge ends and where your responsibility begins. I see so many clients who don’t realize that they need to advocate for themselves when it comes to their health. I’m not saying doctors are bad—far from it! But they aren’t always the best resource when it comes to certain aspects of your wellness, and you shouldn’t feel bad about seeking out additional support. Here’s what you can do:
When it comes to aging well and managing health, it’s all about finding the right balance between medical care and holistic wellness. It’s not just about treating symptoms—it’s about nourishing your body and mind, optimizing your nutrition, and getting the right movement. That’s why I’ve built PrimeFit 55+—to help you live your best life, even as you get older. If you ever need help navigating all of this, I’m here to help. Let’s take control of your health, together.  Recently we talked about how emotions affect our money and spending habits. Head over to our YouTube channel here to view the full episode and see more reasons as to why your emotions are running amuck on your finances. While you're there, hit that subscribe button so you never miss an episode!  |
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