Relentless Positivity Fitness For Women

Meet Erika Harless! I'll let you figure out which one she is, so she doesn't feel singled out 🤣

This is her story:
-What made you finally decide to reach out and join us?
A family member had some health issues that kicked me into gear regarding my own health. I knew I needed to exercise but had been struggling to develop a routine on my own.
The pounds had been piling on, and when I took a good hard look in the mirror, I realized I was rather miserable.
I had heard of these classes several years ago, so I did a little research and thought RPF would be a good fit.
Gyms are often intimidating; I wanted a program that would provide clear instruction, and I liked the idea of a small group setting.

-What were you nervous about before your first class?
I was afraid I wouldn’t be able to keep up, because I was so out of shape. I was also very nervous about meeting strangers.

-What changes have you noticed since starting?
I’ve lost weight, but the biggest change for me has been an internal one. I did not realize how much the extra weight and stagnant lifestyle had affected me mentally.
I am so much happier, and more confident and energetic. Physically, I am able to really tell a huge difference in my strength. Squats work :)
Bonus: Class is a wonderful social outlet.

-What are you most proud of?
I’m proud of myself for realizing I needed to change and taking a step to do that. I’m proud of myself for signing up for that first class, and, actually showing up for it!

-What would you say to someone who feels like you did before starting?
You are worth it!! You can do it! Just come to one class. The thought of attending RPF will be scary and intimidating until you arrive! Then, you’ll be met with the kindest and supportive women.

For those considering RPF, please know that it just isn’t about how you look – it’s about how this program makes you feel.
You will not find a more supportive and understanding coach than Joe. He is encouraging, motivating, and accommodating.

RPF is one of the best investments I’ve made in the last couple of years.

Working on a new slogan

Why Your Weight Is Higher at Night (And Why It Doesn't Matter)

I'm not the biggest fan of scales. I want to start with that.

I do think weight is a piece of the puzzle, but it doesn't give you the whole picture.

But I do know people are going to weigh no matter what I think, so I wanted to pass on something you might find helpful.

One things is this picture of how I fixed my scale.

The other might actually be helpful.

Because one of the most frustrating things I see women do is step on the scale at night.

Then immediately decide they've gained 3-5 pounds.

The good news?
You almost certainly didn't.

Let's say you weigh 170 pounds first thing in the morning.

By bedtime, you might weigh 173, 174, or even 175 pounds.
That doesn't mean you gained 5 pounds of body fat.

In fact, gaining 5 pounds of body fat in a single day would require eating 20,000 extra calories.

Gaining 5 pounds is not happening because you enjoyed dinner with your family.

So why is the scale higher at night?

1. Food and Drink Have Weight
This one seems obvious, but many people forget it.

Throughout the day you eat meals, drink water, coffee, tea, and other beverages.
All of that has weight.

If you've eaten three meals and had several drinks, there is simply more stuff inside your body than there was when you first woke up.

That alone can account for several pounds.

2. Sodium Makes You Hold More Water
Had restaurant food?
A sandwich?
Pizza?
Mexican food?
A cookout?

Many higher-sodium meals cause your body to temporarily retain more water.

The scale goes up.
But it's mostly water, not fat.

That's one reason you may wake up the next morning weighing less even though you didn't do anything special overnight.

3. Carbohydrates Store Water
Carbs are not the enemy.
But they do affect scale weight.

When your body stores carbohydrates (glycogen) in your muscles and liver, it also stores water along with them.

For every gram of glycogen stored, your body holds additional water.
So if you have a higher-carb meal, the scale may increase temporarily.

But once again, not body fat.

4. Normal Daily Fluctuations Are Completely Normal
Most adults fluctuate anywhere from 2-5 pounds throughout the day.
Sometimes more.

That doesn't mean your progress is failing.
It means you're a human being.

The scale is measuring everything:
Food
Water
Glycogen
Digestion
Waste
Body fat

It's not measuring body fat by itself.

If you choose to weigh yourself, the best time is:
First thing in the morning
After using the restroom
Before eating or drinking

This gives you the most consistent conditions from day to day.

Even then, don't obsess over one number.
Look at trends over weeks, not single days.

A higher scale weight at night is usually not a problem.
It's often just the result of being a person who ate food, drank water, and lived life that day.

Don't let a temporary number convince you that your hard work isn't working.

Focus on your habits:
Strength training
Protein
Walking
Sleep
Hydration

Those are the things that drive long-term results.
The scale is just one piece of the puzzle.

Keep showing up.
Keep doing the right things.
Then smash your scale with a hammer. Just seeing if you are still reading😀

Why Your Bone Density May Not Be Improving

Your doctor told you a few things to do to improve your bone density. So you started doing all the things!

You go back to the doctor on down the road and finally get the DEXA scan results back.

And despite DOING ALL THE THINGS, your bone density hasn't improved, or maybe it's gotten worse.

If that's happened to you, I want you to hear this:
It does not mean you've failed.

Many women are strength training, walking, eating better, and taking supplements, yet still feel frustrated by their results.

The reality is that bone health is more complicated than simply taking calcium and hoping for the best.

Here are a few reasons bone density may continue to decline:

1. Your strength training isn't challenging your bones enough.
Bones respond to resistance. Light weights are a great place to start, but over time your body needs progressive challenges to continue adapting.

2. Hormonal changes after menopause.
Estrogen plays a major role in bone health. As estrogen declines, bone loss can accelerate for many women.

3. Vitamin D levels may still be low.
Even if you're taking a supplement, your levels may not be where they need to be. A simple blood test can help determine this.

4. You're not getting enough protein or calories.
Many women unintentionally under-eat for years. Bones and muscles need building materials to stay strong.

Aim for approximately 25–35 grams of protein at each meal and include a variety of nutrient-dense foods throughout the day.

5. Certain medications can affect bone health.
Some medications may contribute to bone loss over time. It's worth discussing with your healthcare provider.

6. An underlying medical condition may be involved.
Issues involving the thyroid, parathyroid, digestive system, kidneys, or autoimmune conditions can all impact bone density.

7. Genetics matter.
Some women simply start at a disadvantage when it comes to bone health. That doesn't mean lifestyle doesn't matter, it just means the challenge may be greater.

8. Lifestyle alone may not be enough.
For some women, medication becomes an important part of the plan. Most of these are a conversation to have with your physician.

Now, let's talk about what you can control.

The habits that give you the best chance of protecting your bones are surprisingly simple (not to be confused with easy):
- Strength train 2–4 times per week
- Prioritize protein at every meal
-Optimize vitamin D levels
-Get adequate calcium from foods whenever possible
-Walk regularly and stay active
-Practice balance exercises to reduce fall risk
-Avoid smoking
-Limit excessive alcohol
-Prioritize quality sleep

But here's the part I really want you to remember:
Even if your bone density hasn't improved, your efforts are still paying off.

Strength training helps you:
Improve balance
Reduce fall risk
Build muscle
Stay independent
Move with confidence
Protect your joints
Continue doing the things you love

A stronger woman who can get up from the floor, carry groceries, climb stairs, travel, garden, and play with her grandkids is winning.

Bone density matters.

But so does strength.
So does confidence.
So does independence.

Keep showing up.
Keep lifting.
Keep walking.
Keep fighting for your future.

Bad Knees? Tight Hips? This Might Explain A Lot

We talked in one of my e-mail newsletters about how your joints can be the limiting factor in several exercises like squats, lunges, deadlifts, etc.

That doesn't necessarily mean we have to avoid those exercises, but we do need to be smart about them.

Here are the most common ones I see and how we can improve them.

1. Limited Ankle Mobility
If your ankles don't bend well, squats become much harder.

Your body may respond by:
Leaning forward excessively
Shifting weight to your toes
Stopping the squat early
Putting more stress on your knees

The result?
Your glutes don't get fully loaded.

What helps:
Calf stretching
Ankle mobility drills
Squatting to a box or bench
Elevating your heels slightly when appropriate

Many women think they have a squat problem when they really have an ankle problem.

2. Hip Stiffness
Your hips are designed to move.
But years of sitting, injuries, arthritis, and inactivity can make them stiff.

When your hips don't move well:
Deadlifts feel awkward
You feel more lower back than glutes
You struggle to hinge properly
Your range of motion becomes limited

The result?
Your lower back often works harder than it should.

What helps:
Walking
Hip mobility exercises
Glute bridges
Practicing hip hinges with light resistance
Consistent strength training

The goal isn't to force range of motion.
It's to gradually earn it.

3. Knee Pain
Many women avoid loading their legs because their knees hurt.
Completely understandable.

The problem is that when we stop bending our knees or using our legs, they often become weaker over time.

When knee pain is present:
Lunges become difficult
Squats become shallow
Step-ups feel intimidating

The result?
Your body shifts the workload elsewhere.

What helps:
Smaller ranges of motion
Sit-to-stands
Step-ups to a lower surface
Strengthening the hips and glutes
Consistent movement

One of the biggest surprises for many women is that stronger glutes often help support healthier knees.

4. Back Pain
When your back hurts, your body becomes protective.
It doesn't want to bend.
It doesn't want to hinge.
It doesn't want to take chances.

The result?
Many people stop using their hips correctly and begin moving from their back instead.

That can create a frustrating cycle where the glutes contribute less and less.

What helps:
Learning proper hip hinge mechanics
Walking regularly
Core strengthening
Glute strengthening
Working within a pain-free range

Pain changes movement.
And movement changes muscle activation.

The Big Takeaway
If you're not feeling your glutes during squats, lunges, or deadlifts, don't automatically assume your glutes are the problem.

Sometimes the real issue is upstream.

The ankles.
The hips.
The knees.
Your back.

Look for the version that works for YOUR body so you can keep getting stronger safely.

Can you help me with my goal? I'm trying to raise $500 this week for United Way of Madison County's Quality of Life program.

This directly benefits local women and children in 3 areas: Education
Health
Financial Stability

Any size donation is amazing! You can donate here:
https://uwmadisoncounty.harnessgiving.org/donate/?checkout=13874&campaign_id=20983&selected-method=one-time&amount=50

Beautiful night!

Seepy Glutes? Gluteal Amnesia? Are those real things? Let's discuss.

Have you ever finished a set of squats, lunges, or deadlifts and thought:
"I feel that everywhere except my butt!"

Maybe a really weird way to start a Facebook post, but I hear that a lot!

The good news?
That doesn't necessarily mean your glutes aren't working.

In fact, if you're standing up from a chair, climbing stairs, squatting, lunging, or deadlifting, your glutes are almost certainly contributing.

But there are several reasons you may not feel them as much as you'd like.

Reason #1: Your Quads Are Doing Most of the Work
Many women are naturally quad-dominant.

That means the front of the thighs tend to take over during lower-body exercises.

Think of it like a group project where one person does all the work while everyone else watches.
We've all been there.

Your quads become that overachiever in the group.

Reason #2: You're Not Using a Full Range of Motion
Half squats often produce half the results.

The glutes are stretched and challenged most when you move through a safe, full range of motion.

If you're only moving a few inches, your glutes may not be getting the challenge they need.

Reason #3: You're Sitting A Lot
Hours spent sitting each day can make the glutes less active.

Some people call this "sleepy glutes."
Also my rap name.

But they're not actually turned off, they just aren't being asked to do much.

Then when it's time to exercise, other muscles often try to take over.

Reason #4: You're Moving Too Fast
Momentum can hide weakness.

When you slow down and control the movement, your glutes have to contribute more.

Many people discover their glutes working much harder simply by slowing the exercise down.

Reason #5: Your Joints Are Limiting the Movement
For many women over 50, this is actually one of the biggest reasons.

Sometimes the problem isn't your glutes at all.

It's your hips, knees, ankles, or lower back.

If you have arthritis, stiffness, previous injuries, or mobility limitations, your body naturally finds ways to avoid uncomfortable positions.

The result?

Your quads, lower back, or other muscles compensate while your glutes contribute less than they could.

For example:
Limited ankle mobility can make squats difficult.
Hip stiffness can make deadlifts feel awkward.
Knee pain can make lunges uncomfortable.
Back pain can cause your body to avoid hinging properly.

These issues can often be improved.

In a future post, we'll talk about some of the most common mobility restrictions we see in women over 50 and what you can do to improve them.

For now, just remember:
If you're not feeling your glutes, it doesn't necessarily mean your glutes aren't working.

Before your workout, try:
• Glute bridges
• Banded lateral walks
• Standing hip abductions
• Bodyweight squats with a pause at the bottom

Think of these as a wake-up call for your glutes.

One mistake many people make is believing:
"If I don't feel the burn, it isn't working."

Not true.
You don't need sore glutes to build stronger glutes.
You need consistent strength training performed well over time.

So the next time you finish a set of squats and don't feel your glutes screaming, don't panic.

Focus on good technique.
Move through the best range of motion YOUR body allows.
Stay consistent.

Take the RPF philosophy.
Adapt the exercise to the person, not the person to the exercise.