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The Women's Gym Welcome to The Women’s Gym! Strength is the Standard. Build your Armor. PN1 Coach | Run Coach | Peri & Postmenopause | Pre & Postnatal | TX |

09/30/2026

I am not the heaviest weight I can lift.

I am not the fastest mile I’ve ever run.

I am not the longest distance I’ve ever gone.

I am not the smallest size jeans I’ve ever worn.

I am not the number on the scale.

And I am certainly not what the world tells me I am.

I am who He says I am.

And honestly? I won't please a world that can’t even seem to make up its mind about what women are supposed to look like, weigh, accomplish, wear, eat, or be.

If I spend my life chasing the world’s approval, I’ll never have enough.

There will always be another number.
Another size.
Another PR.
Another goal.
Another comparison.
Another box they want me to fit into.

I won’t win trying to please the world.

But there is SO much freedom in living to please my Father.

The Father who created me in His image.
The Father who knows me completely.
The Father who loves me completely.
The Father who has a purpose for my life.

My worth was never waiting at the bottom of a squat rack.

It wasn't hiding in a smaller pair of jeans.

It wasn't sitting on a bathroom scale.

And it sure as heck isn't waiting for me to become someone I'm not.

My body is something I get to steward.
My strength is something I get to build.
My health is something I get to honor.

But my identity?

That belongs to God.

So I will keep getting stronger.
I will keep running.
I will keep challenging myself.
I will keep taking care of this body God gave me.

Not because I need to earn my worth...

But because I already know whose I am.

I will follow the Holy Spirit and his work through me, guiding me, refining me, and using me for His purpose.

I will not let the world put me in a box and hand me a superficial, artificial purpose.

I was created for more than that.

And so ARE YOU.

“God saved you by his grace when you believed. And you can’t take credit for this; it is a gift from God. Salvation is not a reward for the good things we have done, so none of us can boast about it. For we are God’s masterpiece. He has created us anew in Christ Jesus, so we can do the good things he planned for us long ago.” Ephesians 2:8-10 NLT

09/29/2026

Does it seem tough?
Feel tough?

GOOD. DO IT ANYWAY.

And before you decide I’m just over here making women suffer for fun...

There’s actually a method to my madness.

Your body adapts to what you repeatedly ask it to do.

Want stronger muscles?
➡️ Give them resistance.

Want more strength and power?
➡️ Train strength and power.

Want a cardiovascular system that can handle more?
➡️ Challenge it.

And your bones?
They need a reason to stay strong, too.

This is especially important during and after menopause because declining estrogen is associated with accelerated bone loss.

So yes, sometimes I’m going to ask you to JUMP.

Not because jumping is trendy.

Not because I’m trying to make you miserable.

And not because “if it doesn't hurt, it isn't working.”

Because impact is a stimulus.

When you land from a jump, your skeleton experiences mechanical loading. Your bones respond to mechanical forces, and appropriately dosed impact/resistance exercise can help support bone strength.

Your bones need a job. Give them one.

And before we get carried away-

There is a BIG difference between:

“This is hard.”

and

“Something is hurting.”

Hard = your legs are burning.
Hard = you're breathing heavy.
Hard = you're questioning some of my life choices. 😂

Pain = we pay attention. I'm not a monster.

We modify.
We regress.
We stop if necessary.

Hard isn't the goal. Adaptation is.

The goal is to give your body a challenge it can recover from so it has a reason to come back stronger, more capable and more resilient.

So lift the weights.

Build the muscle.

Run.

Jump.

Sprint.

Challenge yourself.

And stop being afraid of things just because they're hard.

Because we're not training just to look good in our 40s, 50s, 60s and beyond.

We're training for the body we're going to need to live the life we still want to LIVE.

A Pumpkin Patch, a 5k and an incredible community who empowers girls as they build confidence, strength and joy!What cou...
09/25/2026

A Pumpkin Patch, a 5k and an incredible community who empowers girls as they build confidence, strength and joy!

What could be better?!

Oh, yeah - YOU!

Sign up now and come join us Friday October 9th for a fun run with Girls on the Run!

Feel free to message me GOTR for the link for sign ups if the QR code is stubborn. Because you know... technology sometimes.

Can't wait to see you there!

Listen, I am loud. Sometimes too loud. BUT:I love cheering people on.I love celebrating people like their wins are my ow...
09/01/2026

Listen, I am loud. Sometimes too loud.

BUT:
I love cheering people on.
I love celebrating people like their wins are my own.
I love reminding people who they are when they forget.
I love pouring into the people God has placed in my life.

And I think a big part of why I love people so loudly is because Jesus changed me.

Baptism wasn't just a moment for me.

It was a line in the sand.

The old me went under.
And the new me came up.

Not a perfect me.
Not a me who suddenly gets everything right.

But a me who wants to live differently.
Love differently.
Serve differently.
Show up differently.

A me who doesn't want to keep hiding, shrinking, or worrying so much about what people think.

Jesus has given me a heart that wants to love people well.

And I am so grateful for the people He has placed in my life who let me do just that.

People who let me show up as me.

People who let me celebrate them.
People who cheer me on when I'm cheering for them.
People who remind me who I am when I get stuck in my own head.

When I start thinking,
"I'm obnoxious."
"I'm too much."
"Wrong place, wrong time, Miranda." 😂

They remind me:

Keep showing up.
Keep loving.
Keep cheering.
Keep being you.

And maybe that's one of the beautiful things Jesus does through community.

He puts people in our lives who help us see ourselves a little more like He sees us.

So to my people…

THANK YOU.

Thank you for letting me love you loudly.
Thank you for letting me celebrate you.
Thank you for cheering me on when I need it most.
Thank you for loving me through the messy, imperfect, loud parts of me.

I pray I can always be that person for someone else, too.

Because if Jesus has taught me anything, it's that we aren't meant to do this life alone.

And if you give me something to celebrate…

I WILL BE THE LOUDEST PERSON IN THE ROOM.

Not because I'm trying to be too much.

But because I know what it feels like to be loved, seen, encouraged, and reminded of who you are.

And I want other people to feel that, too.

Jesus changed who I was.
And I'm still becoming who He created me to be.

We are made in God's image. (Genesis 1:27)He blessed us and called us human. (Genesis 5:2)His word says (present tense),...
08/21/2026

We are made in God's image. (Genesis 1:27)

He blessed us and called us human. (Genesis 5:2)

His word says (present tense), not said (past tense) we are His and He is ours. (Song of Songs 6:3)

His word is truth and it is living. (Hebrews 4:12)

LIVING.

God is unchanging. (James 1:17) He is always present. (Joshua 1:9) He is always chasing you. (Ezekiel 34:11-12)

He is who he is. The great I AM. (Exodus 3:14) Yahweh. and He created YOU.

Never forget, your worth is in God. Don't you dare let the world put restrictions on who you were created to be.

You are chosen and so, so loved.



Because sometimes Mac & Cheese with Chicken just hits the spot for the lunch. And when its GOODLES Shella Good Mac & Che...
08/13/2026

Because sometimes Mac & Cheese with Chicken just hits the spot for the lunch.

And when its GOODLES Shella Good Mac & Cheese - EVEN BETTER.

Don't make meals complicated. Keep them simple. Packed full of protein (and add your veggies).

MACROS (for my counters out there):
574 Calories
58g Protein
48g Carbs
17g Fats


Today’s assignment: get uncomfortable, sis!! KM Repeats WORKOUT:▫️800m walking warm up▫️1K repeats▫️200m recovery betwee...
05/08/2026

Today’s assignment: get uncomfortable, sis!!

KM Repeats WORKOUT:
▫️800m walking warm up
▫️1K repeats
▫️200m recovery between each repeat
▫️800m walking cool down

These are the workouts that build (and break, iykyk) runners.

They’re not glamorous! BUT they teach your body how to hold pace when your brain starts talking you out of your run.

Things to remind yourself during your intervals.

Repeats after me:
▪︎ 1k repeats are food for Speed endurance
▪︎ Aerobic strength
▪︎ Mental toughness
▪︎ Learning pace control under fatigue

If you need something shorter:
I will become stronger, faster, more efficient runner WITHOUT needing every run to be long and slow.

Also, there is NOTHING WRONG WITH WALKING. Okay. Quick bashing it - Don't be Nike. Sorry, not sorry.

Recovery jog/walks are part of the workout — not a punishment and also not cheating. They help you hit the next repeat strong.

Run smart. Recover smart. Repeat.

Let's go!


05/05/2026

Stop scrolling—Here is your Quick Runner's Strength Workout for the Day!

Featuring your new power trio:

DEADLIFT. GOBLET SQUAT. BARBELL BENT OVER ROW.

Here’s the workout:
5 sets EACH move
6–8 reps (heavy 👀)
1 min rest between sets
Finish all 5 sets before moving on
2–3 min rest between exercises

Why these 3? Let’s connect the dots.

💥Deadlifts = your running engine.
Stronger glutes + hamstrings = more power every stride!
→ Think: faster pace, stronger hills, less strain on your knees

💥 Goblet Squats= control + durability.
Builds quads, core, and hip stability!
→ Think: better form, fewer injuries, staying strong deep into your runs.

💥 Bent Over Rows = posture that doesn’t quit
Upper back strength keeps you upright when fatigue hits
→ Think: no slouching, better breathing, stronger finishes

Running gives you the miles…
THIS is what makes you strong enough to handle them. Let's gooooo!

Go heavy. Move with intention. Rest like you mean it.

Save this workout + tag me when you crush it.


05/04/2026

MYTH: High reps + light weights = how runners should build muscle

FACT: Heavy resistance is where the magic happens

If you’re only lifting light and chasing the burn… you’re leaving strength, speed, and injury prevention on the table.

Running already gives you HIGH reps (hello, thousands of steps)

What your body actually needs is STRENGTH, sis.

Heavy lifting helps you:
▪︎ Build real muscle (not just fatigue)
▪︎ Run faster with less effort
▪︎ Stay injury-free
▪︎ Keep your form strong when you’re tired
▪︎ Support bone health (huge for women!)

Runner's need to get stronger, more efficient, and way more powerful.

How?

👉 Aim for 2–3 strength days/week
👉 Lower reps (4–6), heavier weight
👉 Focus on squats, deadlifts, lunges, step-ups

Your future running self will thank you!

Save this for your next lift + send it to your running bestie.

04/29/2026

I need you to hear this loud and clear:

You are NOT going to wake up tomorrow looking like Arnold because you picked up heavier dumbbells.

That’s not how this works.

That level of muscle?

Takes YEARS of:
→ very specific training
→ very intentional eating
→ a whole lot of discipline

You don’t “accidentally” get jacked.

Just like you don’t accidentally run a marathon while going on a casual walk.

But you know what will happen when you stay with the same weights forever?

→ Your progress stalls
→ Your results… stay the same

Your muscles need a reason to change.

And that reason is called progressive overload (aka… challenge them a little, sis)

So if those weights feel easy?

That’s your sign. Go a little heavier. Keep your form tight. Fuel your body.

Because THAT is how you build:
→ lean muscle
→ strength
→ that “toned” look everyone wants

Not by playing it safe forever.

You don’t need lighter weights.

Your program should build you up to picking up heavier ones.

The ‘toned’ look comes from muscle… and muscle requires challenge.

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Midland, TX

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