Project Phoenix

10 years ago, I was the “fit girl.” The one with abs, macros dialed in, and workouts that looked like poetry in motion. But life has its own choreography—and mine led me into a storm I didn’t see coming. Stress hit. Depression and Bipolar followed. And suddenly, the very body I had built with discipline and pride felt foreign. I gained weight. Not just physically—but emotionally, mentally. My self-worth began shrinking long before my clothes stopped fitting. This part is hard to say out loud: I felt shame. I felt stuck. And I felt like a fraud in the very space I once thrived in. But then something shifted. I realized this weight wasn’t just about body fat—it was about the grief, the burnout, the heavy expectations. The pressure to be “on brand” when inside, I was breaking. So, I stopped hiding. I confronted the pain, gave it a name, and decided to do what I tell my clients every day: show up, even messy. Now, I’m rebuilding. Not to reclaim my old body—but to reclaim my power. 🚧 The C...

 Strength training isn’t just about muscle—it’s about reclaiming power. For years, women have been fed a narrative that cardio should be our go-to and that picking up a dumbbell might somehow turn us into the Hulk overnight. (Spoiler: it won’t.) Strength training is the key that unlocks not only physical resilience but also emotional and symbolic transformation. It’s time to rewrite that story. 🌟 The Physical Benefits—More Than Muscle Metabolic Boost : Muscle is metabolically active. The more lean mass we build, the more calories we burn at rest—yes, even while scrolling or binge-watching our favorite guilty pleasure. Hormonal Harmony : Lifting promotes better insulin sensitivity and supports hormonal balance, especially crucial during perimenopause and menopause. Bone Density & Longevity : Resistance training is one of the most powerful tools to prevent osteoporosis and maintain mobility into older age. Posture & Injury Prevention : Strong muscles support joints, improve ...

 We all have a portal—something we reach for when life feels too loud or heartbreakingly silent. For some, it’s the amber burn of alcohol. For others, it’s food, smoked breath, scrolled screens, or the half-empty bag we swore we’d put down. Addiction isn’t always dramatic. Sometimes it’s subtle. Ritualistic. Comforting. It whispers instead of shouts. But here’s what no bottle, bite, or puff can give us: relief that lasts. Addiction is a relationship—one built on avoidance. Not because we’re weak. But because we’re human. Because hurt has weight. And sometimes, what we consume is the armor that lets us keep showing up. So let’s get painfully clear: 🥃 Alcohol numbs—but it also dims the light. 🍟 Food sedates—but it rarely satisfies the soul. 🚬 Cigarettes steady the nerves—but slowly steal the breath. 📱 Distraction soothes—but never heals. It’s easy to romanticize release. To believe a fix will make things better. But the truth? Relief comes from reclamation. Taking back our agency...

 In fitness culture, we praise the grind. We sweat, push, and hustle. But there’s a quieter force equally essential to transformation: recovery. It’s the space where strength is rebuilt, metabolism reset, and resilience reborn. Without it, progress crumbles like a castle built on sand. 🌬️ What Is Recovery, Really? Recovery isn’t laziness—it’s strategy. It's the deliberate window where your body repairs microtears, balances hormones, replenishes glycogen, and restores nervous system equilibrium. Ignore it, and you're basically revving a drained engine. Key components: Physical restoration : Think protein synthesis, joint decompression, and reduction of inflammation. Mental recalibration : Active rest lowers cortisol, nurtures motivation, and sharpens focus. Emotional integration : Symbolically, rest is your pause between chapters. It helps you honor progress and prepare for new narratives. 🔥 Signs You're Under-Recovered That “tired but wired” sensation Flatline motivation,...

Can we normalize not talking about people’s bodies? Yes, even when you “mean well.” Yes, even when it’s a “compliment.” Yes, even when it’s your best friend, sister, or that person who “used to be bigger.” We live in a world obsessed with appearances — where praise is often given for weight loss without knowing the cause (illness, stress, disordered eating), and where someone’s body becomes public conversation like it's fair game. But here’s the truth: it’s not. 🌱 Your body is nobody’s business. You don’t owe anyone “progress.” You don’t have to be shrinking to be celebrated. You don’t need comments on your weight to validate your worth. Whether someone gains, loses, or stays exactly the same — their body does not require commentary. Not from strangers. Not from coworkers. Not even from family. ☠️ "You look so good, did you lose weight?" — Let’s break this down. This sounds like a compliment, right? But here's what it can imply: You didn't look good before. You...

Let’s be honest—some days, your motivation is buried under a pile of laundry and yesterday’s protein bar wrapper. But movement doesn’t have to be a full-blown sweat fest to count. Whether you're a seasoned athlete or just trying to outpace your dog on walks, these seven exercises are simple, effective, and safe to do every single day. 1. 🚶‍♀️ Walking (Yes, It Counts) Forget the “go big or go home” mentality. Walking is the underrated MVP of daily movement. It boosts circulation, improves mood, and gives you a chance to pretend you're in a music video. Pro Tip: Add intervals—walk fast for 1 minute, then slow for 2. Bonus points if you strut like you’re on a runway. 2. 🧘‍♀️ Dynamic Stretching Static stretching is great post-workout, but dynamic moves like leg swings, arm circles, and spinal rotations prep your body for action and reduce stiffness. Why Daily? Because your joints deserve love too. Think of it as WD-40 for your body. 3. 🐱 Cat-Cow Stretch This yoga classic is a ...