July is Graves’ Disease Awareness Month.

Graves’ disease is an autoimmune condition that mainly affects your thyroid. Prompt diagnosis and treatment is important because, without treatment, the disease can lead to serious health problems such as heart failure and osteoporosis. This is especially important to note because women and people assigned female at birth are at higher risk for Graves’ disease as well as heart failure and osteoporosis.

People with Graves’ disease can experience a wide range of symptoms, but some of the most recognizable signs are swelling in the neck around the thyroid area and bulging eyes.

If you or someone you know has — or may have — Graves’ disease, here’s what you need to know about this complex health condition.

This educational resource was created with support from Immunovant, a HealthyWomen Corporate Advisory Council member.

By Christina Flach, Celebrity Makeup Artist & Founder of ITB Brands

When the world finally quiets down and the hustle fades into moonlight, your skin is ready for its most essential moment: renewal. Your nighttime skincare ritual isn’t just a routine—it’s a sacred act of self-love and restoration.

Here are the night time steps I never skip—and neither should you!

Cleanse with Intention
 – The first step is non-negotiable. Gently remove the day—makeup, pollution, sweat, and stress—with a hydrating, non-stripping cleanser. Take your time. Think of it as wiping away everything that no longer serves you, emotionally and physically.

Remove All Eye Makeup (Yes, All of It)
. One of the biggest skincare sins? Sleeping in your mascara! Not only does it dry out your lashes, but it can also lead to eye irritation, puffiness, and even lash breakage. A great trick: use a nourishing face oil (like jojoba, almond, or coconut oil) to gently dissolve mascara and eyeliner—it breaks down even the most stubborn formulas while conditioning your lashes. Follow that with a soft wipe or warm cloth, then double-cleanse if needed. Your eyes will feel fresher, and your lashes will thank you.

Tone and Balance: 
A toner preps the skin to better absorb what comes next. Choose one that hydrates and soothes, especially if your skin is reactive or dry. Bonus points if it smells like a spa—your senses deserve care, too. SK-II facial Treatment Lotion Toner exfoliates skin with 3 deeply penetrating acids, improves dullness and texture, plus contains 50 micronutrients to fortify your skin.

Treatment Time: Serums That Work While You Sleep
.  Nighttime is ideal for ingredients like retinol, peptides, or brightening botanicals. I love layering on  Neolastin Regenerative Serum to help stimulate cell turnover and support collagen while I dream.

Organic Castor Oil Magic– 
One of my favorite underrated nighttime secrets? Organic castor oil. Packed with fatty acids and anti-inflammatory properties, it helps detoxify the skin, soften fine lines, and boost radiance. I gently massage it into my face a few times a week for deep nourishment and that extra glow. Organic castor oil is a lash-loving miracle that deeply nourishes and conditions for thicker, longer, and stronger lashes. Rich in ricinoleic acid, it supports healthy follicle growth while moisturizing each lash to prevent breakage and shedding, especially important if you wear mascara daily. Gentle and natural, it’s ideal for the sensitive eye area and even offers anti-inflammatory and antimicrobial benefits. Simply apply a small amount with a clean spoolie before bed, and with consistent use, you’ll notice fuller, healthier lashes in just a few weeks. It’s one of my favorite nighttime beauty secrets—simple, powerful, and worth the ritual. 

Lock in Moisture Like a Queen: 
Seal all that goodness in with a nourishing moisturizer. Look for ingredients like ceramides, hyaluronic acid, and antioxidants. Don’t forget your neck and décolletage—they deserve the same love.

Eye Cream is Not Optional
: Your under-eye skin is the thinnest on your face, and it’s often the first to show signs of fatigue. Gently press an eye cream to hydrate and combat puffiness or dark circles.

Foot Massage: Grounding Your Body, Soothing Your Soul
. Before slipping into bed, take a few moments to massage your feet with a nourishing balm or oil. This simple act improves circulation, supports lymphatic flow, and tells your nervous system: it’s time to relax. Your entire body (and your sleep) will thank you.

Let your final skincare ritual be a few moments of peace. Breathe deeply, stretch, journal, or sip tea. Stress shows on your skin, and calm is the best beauty treatment of all. Happiness and being well-rested show in your eyes, skin, and mood.

End with Gratitude + Guided Calm
: The energy you go to sleep with sets the tone for tomorrow. Take a minute to reflect on what you’re grateful for—big or small. Then, let your mind unwind with a meditation from apps like Calm  (Free 7 day Trial) or Breethe. Ending the day with positive, loving thoughts helps you sleep deeper, dream sweeter, and wake up truly glowing.

I get it—this might sound like a full-time job before bed. But beauty sleep isn’t just a saying, it’s a lifestyle. 

Just as muscles adapt to the same workout, your skin can acclimate to using the same products night after night. Rotating between targeted treatments—such as nutrient-rich face oils, hydrating creams, exfoliating acids, and active serums—can help optimize absorption, prevent stagnation, and address your skin’s ever-changing needs. This dynamic approach encourages cellular renewal and helps avoid product fatigue. By thoughtfully switching up your nighttime skincare, you’re keeping your skin responsive, balanced, and glowing long-term. Trust me, the result is worth every minute. 

Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

Smart, satisfying, and nutrient-dense, cauliflower is a must-have in the kitchen for those who prioritize wellness without compromising on flavor. This powerhouse vegetable is rich in fiber, antioxidants, and essential vitamins like C and K, making it ideal for supporting digestion, hormonal balance, and overall health. Its mild flavor and adaptable texture make it the perfect ingredient for guilt-free comfort foods and creative low-carb swaps.

Whether you’re meal-prepping, managing macros, or simply nourishing your body with clean ingredients, these cauliflower recipes by Chef Liana Werner‑Gray are designed to fuel your goals—deliciously.

5 Cauliflower Recipes by Chef Liana Werner‑Gray

Cauliflower “Cheese” Fries

Total time: 50 minutes

Ingredients:

Fries

• 4 large organic potatoes cut into fries
• 1 Tbsp. Celtic sea salt
• 2 Tbsp. Bob’s Red Mill Potato Starch
• 1 Tbsp. olive oil
• 1 tsp. Redmond Real Salt Organic Onion Salt
• 1 tsp. Emperors Kitchen Organic Chopped Garlic

Cauliflower “Cheese”

• 3 cups chopped cauliflower
• 1 cup Unsweetened Milkadamia Macadamia Milk
• 1/4 cup Bragg Premium Nutritional Yeast Seasoning
• 1 Tbsp. lemon juice
• 1 Tbsp. olive oil
• 1/4 tsp. thyme
• 1/2 tsp. Redmond Real Salt Ancient Sea Salt
• 1/4 black pepper
• 1/4 tsp. rosemary
• 1/2 tsp. Vitacost Tapioca Flour
• 1/4 tsp. Bob’s Red Mill Potato Starch
• 1/2 tsp. garlic salt

Instructions:

• Preheat oven to 450 degrees F.
• In a large pot, bring water and salt to a boil. Add potatoes. Reduce heat; simmer 10 minutes.
• Meanwhile, bring a small pot of water to a boil. Cook cauliflower florets 10 to 15 minutes, until soft. Drain.
• In a blender, combine cooked cauliflower and remaining cauliflower-cheese ingredients. Blend on high until creamy and smooth. In a small pot over low heat, simmer the cauliflower cheese to keep warm.
• On a baking tray, arrange potatoes; season with onion salt, garlic, and olive oil. Sprinkle potato starch over fries until well covered, ensuring there are no chunks of potato starch sitting on fries.
• Bake 10 to 15 minutes, until golden brown.
• Serve fries covered in cauliflower cheese.

Cauliflower Gnocchi

Total Time: 45 minutes

Serves: 4

Ingredients:

• 4 cups cauliflower, cut into small pieces
• 1-1/8 cups tapioca flour divided
• 1/4 cup cassava flour
• 1/4 cup Organic Coconut Flour
• 1 tsp. sea salt
• 1 Tbsp. Organic Coconut Oil with Buttery Flavor
• 1 Tbsp. olive oil
• 2 tsp. minced garlic
• 2 Tbsp. fresh parsley diced
• 1 Tbsp. fresh thyme diced

Instructions:

• Boil or steam cauliflower until soft, about 10 minutes; drain. Pat the cauliflower dry, squeezing out excess moisture.
• In a blender, combine cauliflower, 1 cup tapioca flour, cassava flour, coconut flour, and sea salt; process until as smooth as possible. If the dough becomes too sticky and wet, add tapioca one teaspoon at a time.
• On the cutting board, sprinkle the remaining tapioca flour. Roll dough into four ½”-thick ropes. Cut ropes into ½” pieces. Press fork into each piece to make a gnocchi pattern.
• Bring a large pot of water to boil; cook gnocchi about 2 minutes, until they float. Drain.
• In a medium pan over medium heat, combine coconut oil, olive oil, and garlic. Cook gnocchi in a single layer 4 to 6 minutes, flipping halfway through cooking time.
• Sprinkle with fresh parsley and thyme.

Cauliflower Alfredo & Spinach Pasto Lasagna (Gluten-Free)

Total Time: 1 hour

Servings: 4

Ingredients:

Pesto Sauce

• 1 cup fresh basil leaves
• 1/2 cup spinach
• 2 cloves garlic, peeled
• 3 Tbsp. pine nuts
• 1/3 cup nutritional yeast
• 1/3 cup olive oil
• 1/4 tsp. sea salt

Cauliflower Alfredo Sauce

• 1 Tbsp. Nutiva Organic Coconut Oil with Buttery Flavor
• 2 tsp. crushed garlic
• 1 shallot, thinly sliced
• 1 cup Milkadamia Unsweetened Macadamia Milk
• 2 cups vegetable broth
• 3 cups cauliflower florets
• 1/4 cup nutritional yeast
• 1 Tbsp. lemon juice
• 1 Tbsp. olive oil
• 1/4 tsp. thyme
• 1/4 tsp. oregano
• 1/4 tsp. sea salt
• 1/4 tsp. pepper

Lasagna

• 1 pkg. (8 oz.) Explore Cuisine Green Lentil Lasagna Sheets
• Nutritional yeast
• Pine nuts

Instructions:

• Preheat oven to 375 degrees F.
• In a food processor, pulse together pesto ingredients until emulsified.
• In a medium saucepan over medium heat, sauté garlic and shallot in buttery coconut oil until fragrant and golden.
• Stir in milk and vegetable broth. Increase the heat and bring to a low boil.
• In a saucepan, add cauliflower florets. Lower heat to medium, cover, and cook 10 minutes or until cauliflower is soft.
• In a blender, combine the cauliflower mixture and the remaining Alfredo ingredients. Blend on high until creamy and smooth.
• In a square baking dish, spread a layer of Alfredo sauce. Over sauce, layer lasagna sheets, Alfredo sauce, and pesto sauce until lasagna sheets are all used.
• Over the final layer of lasagna sheets, spread pesto sauce; sprinkle additional nutritional yeast and pine nuts on top.
• Bake 40 minutes, until noodles are cooked through.

Whole-Roasted Seasoned Cauliflower

Servings: 4-6

Ingredients:

• 1 head of cauliflower
• 1/4 cup lemon juice
• 2 tsp. lemon zest
• 1/2 cup Nutiva Coconut Oil with Buttery Flavor
• 1 tsp. minced garlic
• 1/2 tsp. ground cumin
• 1/4 tsp. turmeric
• 1/4 tsp. black pepper
• 1 tsp. dill
• 1/4 tsp. Selina’s Celtic Sea Salt
• 3 Tbsp. fresh parsley, diced
• Water

Instructions:

• Preheat oven to 350 degrees F. Fill the baking dish with 1/2” of water and place it on the bottom rack of the oven.
• In a bowl, melt the coconut oil; mix in all remaining ingredients (except cauliflower).
• On a separate baking tray, thoroughly cover the cauliflower in the marinade. Cook for 1 hour and 10 minutes.
• Tip: To brown cauliflower edges, broil for the last 3-5 minutes of cooking.

Cauliflower Cream Lentil Pasta with Chicken & Mushrooms

Total time: 35 minutes

Serves: 4

Ingredients:

• 1 box Explore Cuisine Green Lentil Penne cooked per package instructions
• 1 lb. organic chicken tender strips
• 2 Tbsp. Nutiva Organic Coconut Oil with Buttery Flavor
• 1 tsp. crushed garlic
• 1/4 tsp. Redmond Real Salt Ancient Sea Salt
• 1/4 tsp. black pepper
• 1 cup mushrooms sliced
• 1 cup spinach
• Fresh basil
• Cauliflower cream sauce
• 1 cup Sproud Plant-Based Milk
• 1/4 cup vegetable broth
• 3 cups cauliflower florets
• 1/4 cup nutritional yeast
• 1 Tbsp. lemon juice
• 1 Tbsp. olive oil
• 1/4 tsp. thyme
• 1/4 tsp. oregano
• 1/4 tsp. sea salt
• 1/4 tsp. ground pepper

Instructions:

• In a large pot, boil cauliflower. In a blender, combine cooked cauliflower and remaining cream sauce ingredients. Blend until completely smooth.
• In a frying pan, cook garlic in buttery coconut oil 1 minute. Mix in chicken, salt, and pepper; stir fry until chicken becomes white. Mix in mushrooms and spinach; continue cooking a few more minutes, until mushrooms are soft.
• Stir cream sauce into chicken; combine well. Mix in pasta. Garnish with fresh basil.

About the author:

Liana Werner-Gray is a certified nutritionist, natural food chef, and four-time best-selling author best known for founding The Earth Diet. Originally from Australia and now based in New York City, she turned to natural healing after being diagnosed with a precancerous tumor in her early twenties. Embracing a whole-food, earth-based diet, she documented her journey online, which led to her first book and a global following. Today, Liana empowers others to heal through nutrition and lifestyle changes, blending Indigenous wisdom with modern wellness.

Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

June is Pelvic Organ Prolapse Awareness Month.

Few things are scarier than your pelvic organs making an appearance somewhere you don’t expect them – like bulging out of your vaginal canal. But don’t worry, you’re not having an alien encounter. It’s pelvic organ prolapse (POP), and it actually happens a lot. In fact, up to 1 in 2 women will develop POP in their lifetime.

POP occurs when one or more pelvic organs slip down from their normal position into the vagina, creating a bulge or prolapse — and it can occur as the result of childbirth, aging and hormonal shifts.

Here are five key things to know about pelvic organ prolapse and what treatment can look like.

By Nicole Arseneau, wellness advocate & founder of Innerstrong Fitness

In my two decades guiding women through transformative health journeys, I’ve gained deep insights into the intricate world of health and wellness. As the founder of Innerstrong Fitness and co-owner of functional medical clinics, I’ve seen firsthand how elusive sustainable weight loss can be. Today, I’m sharing the common pitfalls I’ve observed and practical solutions to overcome them.

The path to lasting weight loss is rarely straight. It’s a winding road filled with challenges. But by understanding and avoiding common mistakes, you can significantly boost your chances of success and develop a sustainable approach to health and wellness.

One pervasive misconception is the fixation on scale numbers. Your weight is just one piece of the puzzle. I advocate for a comprehensive approach: track your progress through measurements, photos, and strength gains. This multifaceted method gives a more accurate picture of your overall health journey.

Let’s talk about calories. Many fall into the trap of extreme calorie restriction. While creating a calorie deficit is crucial, drastic cuts often lead to unsustainable results and potential nutritional deficiencies. I recommend aiming for a moderate 300-500 calorie deficit while maintaining high protein intake. This strategy supports weight loss and helps preserve valuable muscle mass.

There’s a common misconception that cardio is the be-all and end-all of weight loss. While important, it’s not the whole story. I stress the need for a balanced approach. Prioritize 3-5 strength sessions weekly while using cardio strategically. This combination is key to building lean muscle mass, boosting your metabolic rate, and supporting long-term weight management.

Protein is often overlooked but plays a critical role in weight loss. It’s crucial for muscle maintenance and recovery, especially during calorie deficit. Aim for 1 gram of protein per pound of your target body weight daily.

Remember, progress isn’t linear. Don’t get discouraged by daily fluctuations. Focus on weekly or monthly trends for a more accurate representation of your progress and to maintain a positive mindset.

Sleep and stress management are often underestimated but significantly impact weight loss. Adequate sleep (7-9 hours) and effective stress reduction techniques are crucial for maintaining hormonal balance, vital for weight regulation.

Don’t neglect fiber intake. Aim for 25-35 grams daily from vegetables, legumes, and seeds. This supports digestive health and promotes satiety, potentially reducing overall calorie intake.

Watch out for liquid calories! They can be a hidden saboteur, contributing significantly to daily calorie intake without providing the same satiety as solid foods. Stick to water, black coffee, tea,
and zero-calorie drinks to manage calorie intake effectively.

Have you heard of NEAT (Non-Exercise Activity Thermogenesis)? It’s often overlooked in weight loss strategies. Increase your daily movement outside of structured exercise sessions. Take stairs, walk more – these small changes can significantly boost overall calorie expenditure.

Finally, don’t give up too soon. Weight loss is a journey requiring patience, consistency, and a
long-term perspective. Trust the process and focus on sustainable habits rather than quick fixes.
That’s the key to achieving lasting results.

Remember, sustainable weight loss isn’t about quick fixes or extreme measures. It’s a journey of
self-discovery, learning, and gradual lifestyle changes. By avoiding these common mistakes and
adopting a balanced, holistic approach, you can create a path to lasting health and vitality that
extends far beyond mere weight loss.

As you embark on or continue your wellness journey, be patient with yourself, celebrate small
victories, and focus on progress rather than perfection. With the right mindset, knowledge, and
support, you have the power to transform your health and achieve the vibrant, energetic life you
deserve. I’m here to guide you every step of the way.

About the Author:

Nicole Arseneau is a seasoned wellness advocate with over 20 years of experience in integrative health. She is the founder of Innerstrong Fitness and co-owner of three health clinics, where she champions a personalized, functional medicine approach to sustainable weight loss and overall well-being. Nicole’s unique method blends customized fitness with root-cause medical care, creating tailored wellness plans that deliver lasting results.

Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

As told to Erica Rimlinger

My kids were 2 and 3 years old when I found a lump in my breast. I made an appointment for a mammogram and went to the appointment alone. I’ll never forget the radiologist’s face as she reviewed the results. When she told me I had to follow up with an oncologist, I said I’d call one. She said no, we’ve made an appointment for you tomorrow. I realized I shouldn’t have come to this appointment alone.

I had breast cancer, which eventually led to a double mastectomy, reconstruction and chemotherapy. My kids were so young it was easy to direct my energy into keeping their lives as normal as possible during my treatment. It kept my spirits up, and theirs. I let them help shave my head at a shaving party to demystify mom’s new look. My husband and I read them books that explained cancer in a way that was appropriate for their ages. We told them mommy had a boo-boo.

Emma and her family, 2008

Nearly 10 years later, breast cancer seemed as long ago and far away as sippy cups and crayons. The kids were middle and high schoolers, and I had a job in New York City that I loved. Then I found another lump, and I was pulled back into that world as no time had passed at all.

My new breast surgeon in New York believed the lump was just a leftover suture — a stitch — from my surgeries years ago, and that I could ignore it. That explanation didn’t seem right to me. I’m not a pessimistic person. My gut just didn’t agree. I told my doctor I’d be more comfortable if we checked into it further, so she agreed to do an outpatient biopsy the following Monday. As I woke up from the anesthesia, she gave me a verdict: My lump was not cancer. I was relieved. I could move on with my life after all.

But four days later, my phone rang, showing my doctor’s name on the screen. I was in a meeting at work. I knew I had to answer. I knew something wasn’t right. I took the call in an empty office.

Emma with her son, Peter, June 2024

“I’m never wrong about these things,” my doctor began. But she had been wrong this time. My lump was cancerous. Worse, it was stage 4 because the cancer was outside the chest wall. She told me I needed a PET scan. I told her I’d make the appointment. For the second time in my life, I had a doctor tell me, “We’ve already made the appointment. It’s tomorrow.”

I called my husband, Bill. I told him the news and that I didn’t know how I was going to fit in my PET scan around my upcoming business trip to Hong Kong. Bill said, with kindness, patience and maybe less shock than I was experiencing, “I don’t think you’re going anymore.” I had lost so much trust in my physician that I moved my medical care to Memorial Sloan Kettering Cancer Center.

The PET scan showed cancer in my lungs, and I immediately started treatment with a chemotherapy drug created to slow growth in the type of metastatic breast cancer I had. I stayed on that drug for nearly three years, not enjoying it much, but not realizing it would be one of my easier treatments. The chemo held my cancer at bay except for a small tumor that appeared in my bone, which was treated by ablation.

After a few years of this routine, an MRI came back showing a spot in my brain had grown. Although the doctors told me they thought the area was benign, or non-cancerous, I again had a gut feeling they were wrong. I had brain surgery right before Christmas and wasn’t surprised to wake up from surgery and learn my cancer had entered my brain. Nothing has ever been benign in my cancer journey! I started a chemotherapy treatment that crosses the blood-brain barrier.

I’d been working full-time throughout my illness and commuting to Philadelphia three days per week. My husband and I were busy raising the kids. We had a great support system in our friends and family. I was five years into my metastatic breast cancer diagnosis, but life felt far from over. I had too many goals to complete.

At a local breast cancer walk, I remember looking around and thinking, “Where’s the metastatic community?” The event was a sea of pink with no representation of the thriving community of people living with metastatic breast cancer, whose colors are green, teal and pink. We’re still here. Thanks to better treatments and advancing medical care, we’re living longer, fuller lives.

Emma and her daughter, Lexi, 2025

But my body let me know I was pushing too hard to maintain my life’s busy pace when I had a seizure in my hotel room during a trip to Philadelphia. An MRI revealed another brain tumor. I took some time off work for treatment, not fully realizing I’d stop working for good. I had radiation and changed chemo treatments.

Currently, I have breast cancer in my kidney and liver, and 11 tumors in my brain. In addition, in June 2024 I was diagnosed with leptomeningeal disease, cancer in cerebrospinal fluid that results from a metastasis.

The blow hit me harder than any diagnosis I’d received until then. Leptomeningeal disease is a very rare type of cancer, with limited research and funding. Once diagnosed, a patient can expect to survive between three and six months.

Nevertheless, one year later, here I am. I’m going through my seventh round of cancer treatment, and I have options for an eighth or ninth if needed. My amazing medical team is using treatments that didn’t exist in 2008. Now that people are living longer with metastatic cancer, I’m living proof that the rate of leptomeningeal disease is going to continue to rise. This rare cancer is becoming less rare with every new advancement in cancer longevity. We just need more knowledge, awareness and funding for research.

Despite the odds, I’ve been able to see both my son’s and daughter’s high school graduations and proms. My son Peter is now a junior at Purdue University and when I dropped him off, I thought the possibility of dropping Lexi off at university would be remote. But Lexi is heading to the University of Miami and I am here to drop her off!

My next goal is to reach my 25th wedding anniversary with my husband, the unsung hero of my cancer story. He’s held us all together, encouraging me and showing unconditional love through every challenge. Even after all these years, I still light up when he enters the room. He and my whole family remind me I may have more treatments ahead of me, but I also have more life to live.

Have your own Real Women, Real Stories you want to share? Let us know.

by Linzi Martinez CPT, INHC, BA

Confidence isn’t something you’re born with; it’s something you build, moment by moment,
through choices, challenges, and self-love. And no matter your size, your weight, or the number
on your license, you deserve to feel powerful, beautiful, and alive in your skin. At every
age, confidence looks different. But it’s always within reach!

Here’s how to claim it—decade by decade.

Your 20 & 30s: You’re Not Lost…You’re Becoming!

This decade can feel like a whirlwind. You’re juggling work, family, relationships, and your sense of self. Your body may be changing. Your goals may shift. But this is not the decade you disappear…it’s where you start owning your space!

Confidence Builders in Your 20s & 30s:

1. Start each day with a powerful morning routine -even 10 minutes of movement, breathwork, or journaling sets the tone for self-respect and clarity.
2. Say “no” without explaining yourself -protecting your time and energy builds trust in your own voice.
3. Challenge yourself weekly to do one thing that scares you – growth only happens when you prove you can handle discomfort.
4. Celebrate your wins, even the small ones – acknowledging progress reinforces your sense of capability and momentum.
5. Dress like the woman you’re becoming, not the girl you were -how you show up on the outside affects how you feel on the inside.
6. Surround yourself with women who are growing too -confidence multiplies in community where authenticity and ambition are safe.

You are not behind…. you are blooming! Every choice to honor yourself plants the seeds of unstoppable confidence!

Your 40s: You Know Who You Are…Now Own It!

In your 40s, you begin to see clearly. You know what matters. You know what drains you.
You’ve earned the right to choose joy over obligation. This is not a time to shrink…it’s your
moment to expand into your full self!

Confidence Builders in Your 40s:

1. Lift weights and build strength -feeling physically powerful creates a ripple effect of confidence in every area of your life.
2. Say yes only when it’s a full-body yes -this is the decade of alignment, not obligation.
3. Reconnect with your sensuality through movement, touch, or presence -owning your body reignites your energy and magnetism.
4. Take bold action on something you’ve been putting off- nothing boosts confidence like finally doing the thing.
5. Make peace with what you’ve outgrown…then let it go -releasing what no longer serves you makes space for your next level.
6. Speak your opinion clearly and without apology -your voice carries wisdom, and it’s time people heard it.

You are not running out of time – you’re stepping into your prime. This is the chapter where you stop asking for permission and start writing your own story.

Your 50s and Beyond: You Are Not Fading…You Are Finally Being Seen!

You’ve lived, loved, led, and learned. You’ve earned every line and every lesson. Now it’s time
to rise louder and freer than ever before. Confidence at this stage comes from releasing the need
to prove—and embracing the power to just be.

Confidence Builders in Your 50s and Beyond:

1. Lift weights as a radical act of self-respect – not just to sculpt your body, but to protect your bones, fuel your strength, and remind yourself how powerful you truly are.
2. Let go of performing and start living unapologetically – this is the season to show up fully as yourself, no permission needed.
3. Prioritize recovery, rest, and nourishment – because confidence thrives when your nervous system feels safe and supported.
4. Say what needs to be said, even if your voice shakes…especially when it doesn’t – your truth holds weight, and it’s time the world feels it.
5. Surround yourself with people who see your brilliance, not your age – community should lift you, not shrink you.
6. Wake up each day and choose yourself again…your goals, your joy, your peace – because this chapter is entirely yours to write.

You are not fading…you are finally being revealed. The world doesn’t need less of you…it needs
more of your wisdom, fire, and radiant presence. Your best chapter is happening now.

Confidence doesn’t come from a number or a decade; it comes from how you care for yourself.

When you nourish your body, move with intention, and protect your mindset, you build a kind of
self-respect that radiates into every part of your life. This is the foundation of true
confidence…the kind that doesn’t waver with age, weight, or outside opinion.

So, take care of the most important person in the world: YOU!

No matter your age. No matter your size. You are capable of anything, worthy of everything, and
built for more than you’ve even imagined. Nothing is out of reach. YOU GOT THIS GIRL!

Note from the Author

I’m not just the writer of this article; I am the living proof that confidence, success, passion, and joy don’t come from age or size…they come from refusing to give up on yourself. And I promise: it’s never too late to become everything you were meant to be.

Confidence doesn’t belong to one decade. It can begin in your 20s, deepen in your 30s, expand in your 40s, and radiate in your 50s and beyond. I’ve seen it in every woman I’ve trained, mentored, and stood beside. And I’ve lived it myself.

I didn’t peak in my 20s…I rose in my 40s and 50s. I directed and hosted my first award-winning TV show in my late 40s. Since then, I’ve produced another series on NBC, launched my first national TV show (which I now host and produce), and published my first book in my early 50s. Starred in my first Movie as an actor in my mid-50s, and now at 57, I’ve launched a global concierge fitness and nutrition company that allows me to help women all over the world!

I didn’t wait until I felt ready. I wanted it and went for it. That kind of courage didn’t come from youth. It came from experience, growth, and who I am.

Wherever you are in your journey – starting, starting over, or rising higher…you are not behind. You’re right on time.

With so much love and passion for your happiness and health,

Linzi Martinez CPT, INHC, BA
CEO LM Elite Physique – a global concierge service

Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

Suppose you have been weight training before becoming pregnant. In that case, you may continue your weight training activities during pregnancy as long as they are not activities that could result in a loss of balance. You lower your intensity to prevent an increased body temperature and heart rate. Again, the goal during this period is maintenance and not improvement. Therefore, don’t push yourself.

Women who weight train while pregnant should adhere to the following rules:

• Increase your rest periods in between sets to two minutes, so as to maintain a normal body temperature and a low pulse (below 140 beats). According to the Organization of Teratology Information Services (OTIS), a body temperature of 101 degrees F and above can raise concerns during pregnancy. Some studies have shown an increased risk of birth defects in babies of women who had an increased body temperature during the first trimester of pregnancy. The American College of Obstetricians and Gynecologists (ACOG)  recommends that pregnant women never let their core body temperature rise above 102.2 degrees F. Monitoring the heart rate during exercise becomes more important for a pregnant person. Because of your extra weight, the woman can reach her target heart rate even quicker. It is recommended that you check your heart rate after every minute and make sure that you do not exceed 140 beats per minute, since it is dangerous and unhealthy.
• Perform only 2 exercises per body part, of 3 sets each. This is a time when you do not want to unnecessarily strain your body, and at the same time, get a great workout.  This also helps prevent injury to your muscles.
• Rest and stretch: With the added strain on your pregnant body from hormones, postural changes, and just general fatigue, you will want to utilize a rest period of twenty-four hours between each workout session. Allowing your muscles to rest in between will give you a better workout with less risk of injury during your next session. You should also stretch between each group of exercises.

• Choose a lighter weight: To stay away from reaching muscular failure (the point at which it becomes impossible to perform another repetition in good form), choose a weight that you can perform for 12-15 repetitions and perform 8-10 repetitions per set instead. Lifting too much weight at once or using improper form is the fastest way to injure yourself during pregnancy or at any time. When you do get injured during your workout, it takes your body longer to heal because your body would rather devote its time and attention to growing a strong, healthy baby. This leaves you hurting and unable to exercise.
• Avoid exercises involving lying flat on your back (such as the flat dumbbell bench press) since this position can decrease blood flow to the uterus and, therefore, the baby.
• Eliminate exercises that may cause a loss of balance such as lunges and squats. Instead, substitute them for exercises like seated leg curls and leg extension. As a matter of fact, if you have access to machines, this is the perfect time to use them.  Prefer using exercise machines (during the third trimester ) as compared to free weights, as they make the exercises safer and would eliminate the possibility of losing balance. Also, by using machines, secondary stabilizer muscles, such as abdominal and pelvic muscles, are not activated. This is a good thing as we don’t want to create any undue stress in these areas at this time. Another reason why machines are more desirable at this time is to prevent joint injuries. During pregnancy, a loosening of the joints occurs. This loosening allows ligaments and tendons to stretch in preparation for delivery. Because of this, there is a higher risk of incurring a soft tissue injury if free weights are used. If you choose to continue using free weights during this period, then remember to pay close attention to your exercise form and to choose your exercises carefully.
• Eliminate the Abdominal exercise portion of your workout, as we must avoid any exercise that may risk even mild abdominal trauma. In addition, avoid exercises where you have to lie down flat on your stomach. For instance, substitute lying leg curls with either standing or seated leg curls.
• Don’t hold your breath while exercising, since by doing so, you can cut the oxygen supply to your baby. Always exhale on exertion. That’s easy to remember because you will E (exhale) on E (exertion). Inhale as you lower the weights or return to a neutral pose.

Weight training is not something to take lightly. You should seriously consider getting some professional, or at least experienced, help while exercising with weights. This is to help you prevent injury to you or your pregnancy, and to give you a good idea of what your body can handle. Other symptoms like maternal or fetal Distress, must be checked thoroughly, and one should stop exercising in case she notices such conditions. Let bodybuilding be a fun moment for pregnant women and not something to add more stress. It would be rather safe to not train if you are not sure of how to go about it, rather than risk the lives of both you and the fetus.

Slide 2:  

More than “just a headache”

Migraine is a disabling disease that affects over 40 million people each year in the U.S. Women are 3x more likely to have migraine disease than men. 

It can make even the simplest tasks impossible. 

Why are migraine attacks so overwhelming?

Slide 3:  

Migraine attacks can interfere with daily life

They can cause many debilitating symptoms, including:

• Throbbing head pain, often on one side 

• Nausea 

• Vomiting 

• Sensitivity to light, sound & smells

This can lead to:

Learn how supporting someone with migraine disease can help. 

Slide 4:

Look for warning signs and triggers

Sometimes a migraine attack can come on quickly and without warning. Knowing a person’s triggers can help catch it early, before it gets worse. 

Migraine triggers include:

• Stress

• Irregular sleep

• Too much caffeine

• Menstrual periods 

• Skipped meals 

• Changes in weather

    

Slide 5:

Be reassuring and acknowledge their pain

Comforting someone during a migraine attack can help reduce their stress. One way to do this is to let them know you’re there for them. 

By listening, believing them and being sympathetic, they’ll realize they have support.

Slide 6:

Provide for their needs

Someone having a migraine attack may experience intense pain.

You can help them by:

• Bringing them water

• Closing curtains to block the light

• Giving them a quiet place to rest

• Getting their medication

• Making them a cold or hot compress 

• Asking what they need

Slide 7:  

Pick up the slack

Someone having a migraine attack isn’t likely to be able to perform household duties. Offer to take care of whatever you can so they can rest and heal more quickly.  

For example, you can:

Slide 8:

Modify your actions 

When someone is having a migraine attack, noise, light, and certain smells can make it worse. 

Try not to cook food with strong odors, and make sure you’re not wearing perfume or cologne. 

Keep the lights off and create a calm and quiet environment.

Slide 9:

Have an emergency plan to deal with sudden attacks

These questions can help:

1.     What warning signs do you have before a migraine attack?

2.   What is the best way to support you during an attack?

3.     What are immediate steps we can take when a migraine attack comes on? 

Slide 10:  

How can you support someone with migraine disease?

Raising awareness, providing empathy, taking care of their needs, and having an emergency plan can help make people with migraine disease feel supported.  

No one should have to face migraine disease alone. 

This educational resource was created with support from Pfizer.