https://www.fiercefemmescoaching.com/podcast daily 0.75 2026-02-24 https://www.fiercefemmescoaching.com/exercises daily 0.75 2025-06-16 https://www.fiercefemmescoaching.com/exercises/exercise-one-6t7n4 monthly 0.5 2023-08-07 https://images.squarespace-cdn.com/content/v1/624b503bf355c85bf8657e7b/1649102927599-4AMEXDFQSBEEY3SS5IWA/image-asset.jpeg Exercises - Exercise One - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.fiercefemmescoaching.com/exercises/exercise-two-2x7kt monthly 0.5 2023-08-07 https://images.squarespace-cdn.com/content/v1/624b503bf355c85bf8657e7b/1649102927624-XR6WMJYOQH90DN568MYE/image-asset.jpeg Exercises - Exercise Two - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/624b503bf355c85bf8657e7b/1649102927628-OFIP1PD7XI8KW0KL8FBJ/image-asset.jpeg Exercises - Exercise Two - BE CLEAR, BE CONFIDENT, AND DON’T OVERTHINK IT. https://www.fiercefemmescoaching.com/exercises/exercise-three-ht5my monthly 0.5 2023-08-07 https://images.squarespace-cdn.com/content/v1/624b503bf355c85bf8657e7b/1649102927583-YPTMJX7N7TMJ6WUEHPKH/image-asset.jpeg Exercises - Exercise Three - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.fiercefemmescoaching.com/exercises/exercise-four-6h6d9 monthly 0.5 2023-08-07 https://images.squarespace-cdn.com/content/v1/624b503bf355c85bf8657e7b/1649102927645-1YLXZZJ1R4R6HF9QJVRO/image-asset.jpeg Exercises - Exercise Four - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.fiercefemmescoaching.com/blog-1-1 daily 0.75 2026-03-11 https://www.fiercefemmescoaching.com/blog-1-1/ask-jess-the-top-10-questions-i-get-from-women-in-midlife monthly 0.5 2025-08-14 https://www.fiercefemmescoaching.com/blog-1-1/-the-truth-about-abs-what-i-actually-do-for-my-core monthly 0.5 2025-06-27 https://images.squarespace-cdn.com/content/v1/68507b1bc8be9839fa0efc01/27b976fb-65c2-4fd1-bcf0-a52a0ca20d8d/abs.jpg Fierce Femmes Coaching with Jess Casamento - Expert Fitness and Nutrition Coaching - The Truth About Abs: What I Actually Do for My Core I am 50 and have had two children - so YES, moms, you ABsolutely can get a strong core with the proper training routine! https://images.squarespace-cdn.com/content/v1/68507b1bc8be9839fa0efc01/53af040c-d7ee-4a0c-8657-948df03f10f3/abs.jpg Fierce Femmes Coaching with Jess Casamento - Expert Fitness and Nutrition Coaching - The Truth About Abs: What I Actually Do for My Core - 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. https://www.fiercefemmescoaching.com/blog-1-1/creatine-isnt-just-for-gym-bros-heres-why-you-need-it monthly 0.5 2026-03-11 https://images.squarespace-cdn.com/content/v1/68507b1bc8be9839fa0efc01/1750873622087-DKZWYMRP0IOQMYG9RFOS/unsplash-image-7vI-QWDyozQ.jpg Fierce Femmes Coaching with Jess Casamento - Expert Fitness and Nutrition Coaching - Creatine Isn’t Just for Gym Bros — Here’s Why You Need It gym bros talking about creatine https://images.squarespace-cdn.com/content/v1/68507b1bc8be9839fa0efc01/1750873752811-YX60E3LU89LNJFTCFOFU/unsplash-image-h4i9G-de7Po.jpg Fierce Femmes Coaching with Jess Casamento - Expert Fitness and Nutrition Coaching - Creatine Isn’t Just for Gym Bros — Here’s Why You Need It What it actually does for women over 35 First and most importantly: What it does for your muscles: Starting in your 30s, you lose 3–5% of your muscle mass every decade. That number speeds up after menopause. Less muscle means slower metabolism, more fat storage, and less strength to do the things you want to do. Creatine — combined with strength training — helps you hold onto and build that muscle. Studies show women over 50 who pair creatine with resistance training gain significantly more lean muscle than those who train without it. But let me be clear: creatine without training is not as beneficial. I will tell you to take it anyway for the cognitive benefits, but I REALLY REALLY want you to LIFT heavy shit!! https://images.squarespace-cdn.com/content/v1/68507b1bc8be9839fa0efc01/1750873873927-OZBYTZH0OOBOCHSEUFGI/unsplash-image-lVZGEyL_j40.jpg Fierce Femmes Coaching with Jess Casamento - Expert Fitness and Nutrition Coaching - Creatine Isn’t Just for Gym Bros — Here’s Why You Need It - The bottom line You're not imagining the changes. Your body is working differently now, and it needs different support. Creatine is one of the most researched supplements on the planet. It's safe, it's simple, and for women over 35, it might be the most underused tool in the box. Grab my free Creatine Starter Checklist — it walks you through exactly what to buy, how to take it, and what to expect. And if you're ready to stop piecing this together on your own — that's what coaching is for. https://images.squarespace-cdn.com/content/v1/68507b1bc8be9839fa0efc01/f6544fa0-c91e-4809-9f04-4735bb5d1d0a/girl-with-supplement-whey-protein-shake-powder_174475-764.jpg Fierce Femmes Coaching with Jess Casamento - Expert Fitness and Nutrition Coaching - Creatine Isn’t Just for Gym Bros — Here’s Why You Need It - It's simple. It's safe. It's science-backed. 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