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Physicalkitchness •Helping women build stronger, healthier bodies for life
•Featured: Self, Women's Health, Shape
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08/07/2025

A weak core means you either 1️⃣ push your tummy out (unintentionally) when you lift heavy things or 2️⃣ Everything just kinda hangs out on excretion during a strength move.
It can also mean a weak hip hinge, rounded back + shoulders, an achy back, and weak glutes!
Not only is this hindering your workouts, it’s throwing your whole body out of whack!
➡️ Comment below with the word: TUMMYHELP and I’ll send you my FREE guide on what core exercises to avoid if you have weak or separated ab muscles and what you can start doing TODAY to see improvement. **But be sure to follow me physicalkitchness or the message won’t show!
A strong core helps ALL aspects of exercise and day to day living. Plus what’s not to love about a stronger, flatter tummy too?!
Comment: TUMMYHELP below for more help.

06/07/2025

It’s is absolutely possible to get more defined legs and b***y after age 40 👉Comment: TONEDLEGS to know how.
I’ve helped thousands of women with The 20-Minute Total Toned Legs program. Inside are full-length (very focused) leg workouts that are all just 20 minutes flat from start to finish - but trust me, they pack a punch!
Because as a busy mom and business-owner, I don’t have time to devote an hour a day and I know you don’t either. This is why I designed this program to be incredibly effective yet QUICK - that targets all the muscle groups in the lower body for the best possible results just in time for summer shorts season.
Here’s what just a few of the Total Toned Legs rockstars have had to say:
👏I’ve signed up for so many at home program and this is the only one I’ve been excited about, consistent with, and found so easy to incorproate into my schedule. It’s so good! -Molly
👏Can’t believe you pack so much into 20 minutes! - Katie
👏WOW Chrissa!!! That first leg workout!! That was sooooo good! -Monique
👏These workouts are perfect. Not too long but effective. Thank you. -Michelle
👏I completed the month and I’m starting it again! I noticed my jeans are more loose! -Candice
👏My legs have never looked better. - Shannon
There is no better time than now to build strength, gain more confidence, and feel like a million bucks after just 20 minutes. Comment: TONEDLEGS below to learn more.

30/06/2025

2 things you need to know ⬇️

1️⃣ Ab separation (aka Diastasis Recti) happens in 100% of pregnancies.

Sometimes the abs come back together naturally… but for 1 in 6? They don’t.

And that lingering belly bulge?

Crunches, planks, and sit-ups might actually make it worse if the core hasn’t been properly rehabbed.

2️⃣ As you head into perimenopause and beyond, the pelvic floor can start to weaken - cue the p*e leaks and all those not-so-fun symptoms nobody warned you about.

This is where traditional fitness advice totally misses the mark.

All those “ab burner” workouts?

They skip the deep core work that’s essential, especially now.

But here’s the good news…

With the right breathwork and intentional movements, it’s 100% possible to flatten your tummy and strengthen your pelvic floor - even decades postpartum.

And that’s exactly what this free GUIDE can help you start doing 👇

Comment GUIDE below and I’ll send it your way 💌

26/06/2025

I did THIS to sculpt my biceps, triceps, and the entire upper body 👇

I made one simple commitment:

“I’m going to give my arms just 10 minutes, 3–4 days a week.” That’s it.

Because like you, I’m busy.

And let’s be honest—long, complicated workouts? Not happening.

That’s exactly why I created the 10-Minute Total Toned Arms program 💪🏻

It’s quick.
It’s strategic.
And it works

Especially during perimenopause when strength becomes everything.

💥 Ready to feel amazing in tank tops again?

Just comment TTA below and I’ll DM you all the info.
(Make sure you’re following physicalkitchness so the message goes through!)

Here’s what others are saying:
✨ “OMG this arms program is AMAZING”
✨ “I’ve been loving it—it’s so easy to fit into my busy life!”
✨ “Week 3 and already feeling stronger”
✨ “Can’t believe how rocked my arms are in just 10 minutes”

Your turn? Let’s do this 👊

Comment TTA below to start today!

23/06/2025

“But it’s such a good workout!”
I know, I know. I said it too. I joined an Orange Theory many many years ago and loved the feeling of victory after every workout.
That was during my early 30’s “high intensity is the only way to workout” period.
Here’s what I failed to ignore during that time of long, intense training.
1️⃣ it was shooting my cortisol through the roof (and blood sugar which I later discovered wearing a continuous glucose monitor)
2️⃣ I was extremely hungry at night and had a much stronger urge to binge on all the carbs because my body was begging me for sustenance (even though I ate plenty during the day)
3️⃣ I’d leak p*e every time we did a sprint internal unknowingly making my pelvic floor strength worse
4️⃣ I wasn’t really changing my body. The strength portion of class was still more of a cardio workout instead of understanding how effective slower movements and heavier weights can be for body composition changes
These are just some of many reasons why Orange Theory or places like F45 should NOT be the sole bulk of your workout routine if you’re a woman over the age of 35.
I’m not saying quit complete (if you love it I’d never tell you to stop)…I’m saying moderation. Instead of 3 or 4 days a week, try 1 or 2 and supplement with heavier strength workouts. Instead of relying solely on high-intensity, consider more restful activities to support your changing hormones like adding more steps on your day and balancing stress levels. It can be JUST as effective if not more!
We have to take care of our midlife bodies instead of always beating them to a pulp with crazy workouts!
And if you’re looking for a strength-based program you can do alongside the 1-2 days of higher intensity workouts or even just a place to start focusing on more challenging strength training for women 35+, you have to check out my Total Toned Arms program!
It’s just 10 minutes a day (and full videos) to get sleek and strong arms, shoulders, and a rockin’ back.
Comment below with the word TONEDARMS and I’ll send you info on how you can start today!

23/06/2025

Having a dialed-in lower body strength plan literally changed my body and the way I work out as a midlife gal in the throws of perimenopause.
👉Get the exact lower body strength training plan I do (just 20 minutes a day!) by commenting below: TONEDLEGS **Be sure to follow me physicalkitchness so the message comes through to your DM’s!
It’s called Total Toned Legs and it’s a game-changer for strength workouts at home that target your thighs, b***y, and entire lower body at ANY age. Thousands of midlife gals have loved how easy to follow and QUICK effective strength workouts can be!
Because for years I drove myself (and my hormones) into the ground doing long bouts of cardio, intense HIIT workouts, running, and so much more that helped my cardiovascular endurance but DIDN’T get the body toning results I wanted.
Once I started focusing on effective strength workouts that were fast (so I could stick with it as a busy working mom of three), my body truly started to change. I couldn’t believe at almost 40 I was getting better results than I did at 29 workout out ALL THE TIME.
This is why a dialed-in plan can be so life changing! For your body, for your time, for your confidence!
✨And exactly what Total Toned Legs has done for me and so many others. Comment below: TONEDLEGS for how you can start today and continue for months and years down the road!

20/06/2025

Yes, what you eat matters but ladies it’s not just about sucking down green smoothies and eating wimpy salads. It’s not even JUST about protein!
The order matters, the variety matters, even small lifestyle shifts like timing of when you eat, simple shifts to your morning routine, and what you consume (or lack thereof) before you workout in the am - it matters!
Belly fat that CAN’T be released with simple diet and exercise is likely a hormonal thing that doesn’t necessarily need a total supplement and insane 47-step process to fix.
Yes, many many factors can play a role here but you have to get the foundation in place first (and generally-speaking it starts with food!)
Here was a look of what I had in a day. I almost didn’t post this because I’m sure it will get some ridicule but the truth is, it looks different every day. Some days I’ll eat more (and have more processed/junk food), some days it’s not all lean turkey and chicken (yo girl loves beef too). The point is, it’s not hard or time consuming to eat in a way that supports your hormones and helps you with your goals.
➡️If you need help learning the protocols of food and lifestyle + the program that’s helped thousands of women strengthen their deep core and helped flatten their tummies after having kids (even years or decades ago), comment below with the word (**one word!): TUMMYBUNDLE for a promotion I’m running until July 5th to get over 50% off my program The Total Tummy Reset and the expert-led workshop: How to Lose the Belly Fat.

19/06/2025

It’s all fun and games until your always exhausted, the belly fat doesn’t budge, and you feel rage over the dumbest things 🫠🫠
Perimenopause hormones changes can throw us for such a loop, but when we live a lifestyle that compounds the negative effects of declining estrogen, high cortisol, and insulin resistance…it’s like a ticking time 💣 for more struggles ahead.
This is why I’m going to always shoot from the rooftops about making sure you’re prioritizing protein and fiber at every meal, strength training, managing your blood sugar, and supporting healthy circadian rhythm with sunlight and/or red light.
It can feel daunting to master it all in the little time you have, but it CAN be simple. Sometimes you just need a plan and accountability.
This is exactly what we do inside my app, The Better Body Collective. I coach women in perimenopause and menopause to be the best versions of themselves, support their changing hormones, and actually get results in their body goals.
It’s not JUST a fitness app (although we have tons amazing follow-along workouts). It’s not JUST a nutrition app (although there are weekly meal plans). And it’s not JUST a coaching app (although we have live coaching calls and accountability challenges)…
It’s all of that in one place and soooo much more than I have the space to type!
So if you’re ready for change that is specific to your season of life and need the protocols to work with your hormones instead of against them, join us!
➡️Comment: BBC below (*and be sure you’re following physicalkitchness so I’m able to send you a DM!) The Better Body Collective IS the one-stop-shop for women over 40 to get connected, get guidance, and get the strongest, best body possible!
Let’s gooooo 💪🏻🎉

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