💥 The Truth About Abs: What I Actually Do for My Core
Let’s talk about abs — because I have a six-pack, and I get asked all. the. time how I got it.
Spoiler: it’s not from doing 1,000 crunches a day.
I am 50 and have had two children - so YES, moms, you ABsolutely can get a strong core with the proper training routine!
✨ First: Let’s Bust a Few Core Myths
Before we dive into routines, let’s get a few things straight:
You can’t spot reduce fat by doing ab exercises. A visible core comes from a combo of strength training, smart nutrition, and consistency.
Core work matters — not just for aesthetics, but for posture, performance, injury prevention, and daily strength.
You don’t need fancy equipment or endless time. Just intention, consistency, and a little fire in the belly. 🔥
Abdominal Muscle Anatomy
Your abs aren’t just about aesthetics — they’re your body’s powerhouse for movement, stability, and strength. Here's a quick breakdown of the main muscles you're seeing in this diagram:
🔴 Rectus Abdominis
This is your classic “six-pack” muscle — it runs vertically along the front of your abdomen. It helps you flex your spine (think crunches or sit-ups) and supports posture and breathing.
🔴 External Obliques
Located on the sides of your waist, these muscles help with twisting and side-bending motions. They also stabilize your spine during movements like squats and deadlifts.
🔴 Serratus Anterior
These are the “finger-like” muscles near your ribs. While technically part of the shoulder girdle, they help stabilize your upper body during pushing movements (like planks or push-ups) and keep your shoulder blades in check.
🔴 Linea Alba
This isn’t a muscle, but a connective tissue line running down the center of your abs — it separates the left and right sides of the rectus abdominis. It plays a key role in core integrity (and is often discussed in postpartum recovery).
💥 Together, these muscles (along with deeper ones like the transverse abdominis and internal obliques) help you stabilize your spine, control movement, protect your organs, and support nearly every movement you do — in and out of the gym.
💪 Here’s How I Train My Core
I do 3–4 focused core sessions per week, about 10–15 minutes each.
I train for strength, stability, and control — not just burn.
I aim to target each area of the abs, not just one muscle.
I don’t do endless crunches. I train with intention, and I use a mix of movements that challenge the core from all angles.
🧰 Beginner, Intermediate & Advanced Core Routines
Choose your level — and if you’re not sure, start with beginner and level up when it feels too easy to be effective (not just “easy”).
👶 Beginner Core Routine
Start here if you’re new to core training or returning after time off:
🧘♀️ Deadbugs – 3 sets of 10 reps per side
🔄 Leg Lowers – 3 sets of 15
✋ Bird-Dogs – 3 sets of 10 per side
💥 Forearm Plank – 3 rounds of 20–30 seconds
🌀 Seated Russian Twists (bodyweight only) – 3 sets of 12 per side
💪 Intermediate Core Routine
Already training regularly? Try this:
🛠️ V-Ups – 3 sets of 10–12
🧱 Plank Shoulder Taps – 3 sets of 20 taps
⬇️ Leg Lowers – 3 sets of 12
🪜 Side Plank – 30 seconds per side x 3 rounds
🔄 Hollow Body Hold – 3 rounds of 20 seconds
🧨 Advanced Core Routine
You’ve got a solid base and want to push yourself? Let’s go:
⚡ Hanging Leg Raises – 3 sets of 8–10
💣Side Planks– 3 sets of 10 each side
🔁 Weighted Russian Twists – 3 sets of 15 per side
🔒 Dragon Flags – 3 sets of 5–6
🔥 weighted situp
💥 Hollow Body Rocks – 3 rounds of 20 seconds
⚡ Jess’s Core Truths:
You don’t need a gym to get strong abs — just consistency and smart programming.
Your core isn’t just for show — it’s your foundation for everything.
And yes… the abs are made in the kitchen too (but that’s a post for another day). 😉
👉 Want more?
📺 Check out all my ab workouts on YouTube
💪 Work with me for personalized strength & nutrition coaching
🛠️ Or grab your free Fierce Femme Starter Pack here to begin your journey
Creatine Isn’t Just for Gym Bros — Here’s Why You Need It
Strong. Confident. Vibrant.
Let’s talk about the supplement that helps you stay all three — and no, it’s not just for dudes in tank tops.
What Is Creatine?
Creatine is a naturally occurring compound found in your muscles. You get small amounts from foods like red meat and fish — but not nearly enough to experience the benefits that come with supplementation.
For years, creatine was unfairly labeled as a “gym bro” supplement — but let’s clear that up right now.
✨ Why Creatine Is a Game-Changer for Women
Here’s what creatine can do for women in midlife (and beyond):
💪 Boosts Muscle Strength & Performance
Helps you lift heavier, recover faster, and perform better during resistance training.
Especially helpful for maintaining lean muscle as estrogen declines.
Think: more reps, more strength, more progress.
When you’re lifting heavy, creatine can help you pack on some extra muscle! And that extra muscle is SUPER important as you age.
🧠 Supports Brain Health
Emerging research suggests creatine may support cognitive function, focus, and memory — particularly in women.
Midlife brain fog? Creatine might help clear the mist.
It's like a little power-up for your workouts and your mind.
⚖️ Improves Body Composition (Without Bulking You Up)
No, creatine doesn’t make you “bulky.”
It helps you build lean muscle and improve fat-to-muscle ratio.
Bonus: It may even support slight increases in metabolism.
💧 Improves Cellular Hydration & Muscle Recovery
Creatine pulls water into your muscle cells, which helps with performance and recovery.
More hydration = better pumps, better recovery, less soreness.
🕒 How to Take It
You don’t need to “load” it like old-school protocols suggest.
Just take 3–5g daily, consistently — that’s it.
Mix it into water, your protein shake, or even your morning coffee. It has no smell and no taste.
💥 Creatine FAQ
What every woman should know about the most researched supplement on the planet.
Q: What is creatine, anyway?
Creatine is a naturally occurring compound found in your muscles and brain. It helps your body produce energy during high-intensity activity—like lifting, sprinting, or even chasing your kids up the stairs.
You already make it, and you already get some from foods like red meat and fish. Supplementing just gives your body a little more to work with.
Q: Will it make me look bloated or puffy?
Nope. That’s an outdated myth. Creatine draws water into your muscle cells (not under your skin), which can actually make muscles look fuller and more defined—not soft or swollen.
Most women don’t notice any visible water retention, and the benefits (strength, recovery, mental clarity) far outweigh any mild water weight changes.
Q: Will it make me bulky or overly muscular?
No. You don’t suddenly bulk up just because you take creatine. You still have to lift weights and eat enough to build muscle. Creatine simply helps you train harder, recover better, and maintain lean muscle as you age—which is key for metabolism, bone health, and body composition.
Q: Is it safe for my kidneys?
Yes—if you have healthy kidneys, creatine is safe.
It’s one of the most studied supplements in the world, and long-term research shows no negative effects on kidney function in healthy individuals. (If you have existing kidney issues, talk to your doctor before starting any new supplement.)
Q: Do I need to load it? Or cycle off?
Nope. Just take 5 grams once a day—no need to load, cycle, or time it around workouts. Consistency is what matters most.
Q: Are there any other benefits?
Yes! Research suggests creatine may also help with:
Cognitive performance and memory
Mood and emotional resilience
Muscle preservation during aging
Bone density and recovery
Bottom Line?
Creatine is one of the most effective, affordable, and safe supplements available—especially for women over 35 who want to stay strong, sharp, and energized.
Creatine is cheap and you can get it anywhere! Just make sure you check the reviews and ingredients to make sure you’re getting a high quality product.
🧂 Is It Safe? Any Side Effects?
Yes, it is safe! Creatine is one of the most researched and safest supplements available.
Some people notice a small increase in water retention initially, but this usually fades.
No hormonal effects, no stimulant side effects, no weird crashes.
🧬 Bonus Benefit: Bone & Aging Support
New research shows creatine may help support bone density, especially when paired with strength training — a big deal for women over 40.
It also appears to have anti-inflammatory and anti-aging benefits. Win-win.
💥 Final Word
If you’re lifting weights, managing menopause, or simply want to age like a powerhouse — creatine belongs in your routine.
It's simple. It's safe. It's science-backed. And it's time it got the spotlight it deserves in women’s fitness.
why i named my business “fierce femmes”
My second favorite F word is fierce.
Why did I Name My Business Fierce Femmes Coaching?!?
I needed to start with the truth. And the truth is that most women don’t get fit by accident. We get fit because we decide to get a little fierce.
When I sat down to name my coaching business, I didn’t want something soft or cute or forgettable. I wanted a name that told the truth: for women, fitness isn’t just a hobby — it’s an act of rebellion.
Getting strong means standing up and claiming your right to care for yourself. It means fighting for time to train when everyone wants a piece of you — your boss, your kids, your partner, your phone, your friends. Sure, they deserve you - but they deserve you at your best.
Being fit means pushing back on the energy vampires and the “oh, you’re so obsessed” crowd. It means walking a road that sometimes feels lonely because you’re done settling for feeling tired, weak, and invisible.
Fierce Femmes aren’t mean or reckless — we’re women who refuse to shrink. We lift heavy. We fuel our bodies like they matter. We stop apologizing for wanting more energy, more muscle, more confidence.
And when someone asks, “Why are you eating that?” or “Why do you get up so early to work out?” — we just smile and lift heavier.
So that’s why I chose Fierce Femmes Coaching. Not because I want you to be aggressive — but because you deserve to be bold enough to live powerfully, age vibrantly, and take up every inch of space you were born to own.
If you’re ready to stand up, claim it, and fight for the strongest version of you — you’re in the right place.
Don’t worry about sounding professional. Sound like you. There are over 1.5 billion websites out there, but your story is what’s going to separate this one from the rest. If you read the words back and don’t hear your own voice in your head, that’s a good sign you still have more work to do.
Be clear, be confident and don’t overthink it. The beauty of your story is that it’s going to continue to evolve and your site can evolve with it. Your goal should be to make it feel right for right now. Later will take care of itself. It always does.