Alchemy Nutrition & Strength

Strength Training Barbie 👱🏻‍♀️
Strong is the new standard 💪🏼

We’re moving away from the era of aiming to be ‘skinny’ and stepping into the power of being strong.
We’ve traded the scale for the barbell.

We’re changing the legacy we leave for the girls watching us 💛👧

Let’s inspire the future to lift, lead, and live with power✨

Your Summer Essential ✨😎

Electrolytes are all the rage right now, and with the hot summer months arriving ☀️ they’re definitely a must-have!

But before you spend a fortune on processed powders, did you know you can make a delicious, real-food version right in your kitchen?

💧✨This Homemade Strawberry Electrolyte Drink is refreshing, hydrating, and made with only the good stuff.

What you’ll need:

🥥 1 cup Coconut Water
🍓 1 cup Strawberries
🍋 2 Tbsp Fresh Lemon Juice
🧂 1/8 tsp Pink Himalayan Salt

How to make it:
Blend the strawberries until smooth. Add the coconut water, lemon juice, and pink salt. Blend again until well combined. Pour over ice and enjoy! 🧊

Pro tip: Sub the strawberries for any other berry for a variety! Raspberry lemonade, anyone? 😘👌🏼

Don’t leave quality to chance when buying from third-party sellers on retailers like Amazon.

Shop my Fullscript store and get high-quality supplements for less, all from a source that always puts quality first.

Link 🔗 to my Fullscript Store in my bio

Let’s be honest, at this stage of the game, “hungry” isn’t just a stomach growl, it’s a lifestyle.
One minute you’re fine, and the next, you’re ready to hunt, gather, and possibly devour the entire pantry because your brain decided it’s time for a snack emergency.

Look, I get it. We’re in that lovely perimenopausal era where our hormones are doing the cha-cha 💃, our sleep is a suggestion, and “stressed” is just our baseline.

Sometimes you’re not actually starving (unless you’re actually under eating), you’re just bored, overwhelmed, or in a social setting where the cheese board is calling your name.

Stop gaslighting yourself into thinking you just need more willpower. Between the protein-dodging, the refined carb rollercoasters 🎢 , and the fact that your brain often confuses “I need a litre of water” with “I need a box of crackers,” there is a lot going on behind the scenes.

Swipe through to see why your body is acting like a bottomless pit today. It’s not just you, it’s biology and a side of life being a lot right now. 🥂✨

Which resonates with you most? Comment below 👇🏼

Just crushed a workout? 🙌🏼 Amazing! But before you dive headfirst into the next one, let’s talk about giving your perimenopausal body the love it deserves. Intense sweat sessions are great, but active recovery is your secret weapon against burnout and those sneaky hormone fluctuations 📈 📉

Think gentle walks that clear your head, stretching that untangles those tight spots, or a calming yoga flow that brings you back to you. It’s not about being lazy; it’s about being smart. Your body’s working overtime navigating this new era, so let’s support it, not punish it. Less cortisol chaos, more serene strength. 💪

What’s your go-to active recovery move after you’ve left it all on the gym floor?

I recently had a conversation with a client that honestly made me want to scream… not at her, but at the decades of false information our generation of women has been fed. We’ve been told that eating as little as possible is the only way to shed fat, and that if we just shrink enough, those strong, toned muscles will magically reveal themselves.

Here is the truth, especially for women in our 30s, 40s, and 50s navigating perimenopause: you cannot build significant muscle while starving your body.

When you lift heavy and strength train in an extreme calorie deficit, you aren’t just burning fat. You are actually depriving your body of the essential fuel and building blocks it needs to repair and grow. Instead of building that strong, resilient physique you are working so hard for, you might just be breaking down the very muscle you are trying to build. Your body is smart; when it feels starved, it holds onto fat for survival and sacrifices metabolically expensive muscle tissue.

As our hormones shift during perimenopause, preserving and building muscle becomes more critical than ever for our metabolism, our bone density, and our overall longevity. To do that, you need to eat enough to support your training. You need protein. You need energy. You need to stop shrinking and start fueling.

It is time to unlearn the restrictive diet culture of our past. Let’s fuel our bodies, lift heavy, and build the strength we deserve.

Who else is ready to ditch the extreme deficits and start eating for strength? Drop a 💪 below!

Nobody warned us that our 40s would feel like this. The bloating. The fatigue. The inflammation that seems to come out of nowhere. 😮‍💨

Here’s the truth: your gut health is at the center of ALL of it, especially during perimenopause.

The good news? You can start healing. Today. With these 6 steps:
✔️ Cut the gut-damaging foods
✔️ Reduce your toxic load
✔️ Nourish & rebuild your gut lining
✔️ Repopulate your microbiome
✔️ Drink your freaking water (no, coffee doesn’t count)
✔️ Manage your stress — seriously, this one’s non-negotiable

Your body isn’t betraying you. It’s begging for support. Let’s give it what it needs 💜

Save this and share it with a friend who needs to hear it.

Strong Women Change the World

Today is International Women’s Day and it feels more important than ever.

Women are still fighting for things we should have had a long time ago:

Respect.
Safety.
Equal opportunities.
A seat at the damn table.

And yet look at what women continue to do.

We lead.
We build businesses.
We raise families.
We support each other.
We break barriers that were never designed for us to break.

Women are powerful. Not because we’re perfect, but because we’re resilient as hell.

And the more women who stand together, speak up, support each other, and refuse to shrink themselves, the harder we are to ignore.

So today we celebrate women.
Our accomplishments.
Our strength.
Our voices.

And we keep pushing forward until equality isn’t something we’re still asking for, it’s simply the way the world works.

To every woman reading this:

I see you.
I support you.
And I’m proud to stand beside you.

Celebrating International Women’s Day 💜

The world feels heavy right now.
Loud. Chaotic. Unsettling.
And a lot of women are carrying that weight quietly, because we’ve been taught to stay polite, stay small, stay silent.

Not anymore.

You don’t have to hide your feelings.
You don’t have to soften your truth.
You don’t have to stay silent to make others comfortable.

Your anger, fear, grief, exhaustion, and hope are all valid.
Your voice matters.
Your boundaries matter.
Your safety, health, and autonomy matter.

This is me saying:
You’re allowed to take up space.
You’re allowed to speak up.
You’re allowed to rest, to rage, to protect your peace.

I’m here.
Standing with you.
Loudly. Unapologetically. 💜

You need One. Brave. Decision.

Every strong, confident woman you see lifting weights?
She was once the girl sitting in her car outside the gym.
Heart racing.
Overthinking everything.
Wondering if she’d look stupid.
If everyone would stare.

I know that girl. Because I was her.

I remember gripping the steering wheel telling myself,
“I’ll start when I feel ready.”

Spoiler: you never feel ready.

You just decide.
You walk in anyway.
You pick up the weight anyway.
You show up again, and again anyway.

And that one decision? It changes everything.

Not because the gym magically fixes you.
But because every rep whispers, “You can do hard things.”

The gym isn’t full of people judging you.
It’s full of people fighting the same battles you are.

Confidence isn’t something you wait for.
It’s something you build.

One set. One workout. One brave moment at a time.

If you’re the beginner…
The woman who’s never lifted.
The one who feels intimidated, behind, or embarrassed to start.

I see you.

And I will walk in with you.

I will show you exactly what to do.
I will teach you how to lift.
I will remind you that you belong there.

And I will not let you shrink back into the old version of yourself.

There is a strong, capable, confident woman in you.

You don’t become her someday.
You build her.

If you’ve been waiting to feel “ready”… This is your sign.

DM me “READY.”

Take my hand 🤝

Let’s build her.