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FORMHER

@formher_official

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Women’s health, finally explained 🩺💪🏻
Nurse Practitioner + Strength Coach
Hormones | Strength | Real Talk
Zero judgment | Free Deep Dives 👇🏻

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✨What is FORMHER?✨

#womenshealth
#wellnesscommunity
#longevitytips
#strengthcoach
#formher by @formher_official

✨Your labs said “normal.” Your body said absolutely not👩🏻‍⚕️

Turns out there’s a whole different set of numbers your provider isn’t always chasing… until now 👀

Save this for the optimal ranges I use with my patients every day🙌

And don’t forget about our Substack. Today I wrote a full breakdown on normal vs optimal labs💕 Link in bio🔗

#optimalhealth #normallabs #ferritin by @formher_official

✨Your labs came back “normal” but your body is telling a very different story. You start to wonder if it’s all in your head🤦🏻‍♀️😵‍💫

It’s not.👩🏻‍⚕️

Your labs are one piece of the story. You deserve a provider who listens to the rest of it too 💕

SAVE this for your next appointment and use the script on the last slide.

Tag a friend who’s been told she’s “fine” 👇

#womenshealth #perimenopause #bloodwork by @formher_official

PROGRAMMED. / 010 🏁

This week we’re pairing a kettlebell swing + acceleration sprint 🔥

The kettlebell swing gives us the power piece. We’re using the hips to create force quickly and drive the bell forward

The acceleration sprint asks you to push hard into the ground and use that force to move your body forward FAST

Why pair them? Because producing force is great. But we also want to be able to take that force and use it to actually move

And this isn’t just for athletes. Power is something we want to keep training as we get older. Being able to move quickly, react and use your strength matters outside the gym too

And for the athletes 👀 acceleration is all about how well you can create force into the ground and use it to move forward. That first step matters. The stronger and more powerful you are through the hips, the more you have to work with when it’s time to GO

Create the force. Put it into the ground. Move forward 🏁

That’s the why behind the work 🤓

PROGRAMMED. / 010 ✔️
Ten down. 👏🏼 by @formher_official

A little look inside the FORMHER gym bag (Coach Mel edition) ✨👀🎧

Your girl likes to be prepared. For a workout, a hair emergency, a content moment or the possibility that I’ll lose my wallet if it’s not big enough 😂🫠

Here’s what’s coming with me:

🕶️ Favorite Amazon sunnies
🎧 JBL wireless headphones and a playlist with a ton of Bryson Tiller, Drake, Wizkid, Don Toliver and Future
💕 Big claw clip
🤍 ONER Soft Motion sports bra. She’s a fave.
✨ Nature Well Bouncy Hair + Body Fragrance Mist
🪮 Olivia Garden wet brush
🎤 RGBlink microphones
📱 Apple iPad for everything business
📓 A notebook for all the thoughts
💊Dosey vitamin case
👛 My very large, very necessary wallet
💧 Cure Tropical Punch electrolyte mix
🌸 JUUS Pink Guava deodorant

And then there’s my little tote of everything else: toothpaste, mouthwash, lip gloss, hair gel, eye drops, and multiple hair ties. Because you just never know 😌

What’s the one thing that’s always in your gym bag? 👇🏼 by @formher_official

✨Birthday cheers are in order for our girlllllllll 🎂🥳🔥

Leave Mel some bday love👇💕🎉🍾 by @formher_official

ok y’all, we know you’ve heard us talk about protein. And if you haven’t… girl we have some catching up to do 😂

But today? We’re on team fiber 🤩

If you’ve been wondering how to get more fiber into your day, here’s a little meal inspo that adds up to around 30 grams 👇🏼

🥣 BREAKFAST: Berry chia oats

½ cup dry oats, cooked
½ cup raspberries
1 tablespoon chia seeds
Milk and your favorite protein powder, if you’d like

13g fiber

🍎 SNACK: Apple + peanut butter

1 medium apple
Peanut butter for dipping

4g fiber from the apple

🌯 LUNCH: Chicken + black bean bowl

Chicken
½ cup cooked black beans
¼ avocado
Rice, lettuce, and salsa

10g fiber from the beans and avocado

🥦 DINNER: Salmon + roasted broccoli

Salmon
½ cup cooked broccoli
Potatoes or rice, prepared however you love them

3g fiber from the broccoli

That’s about 30g from the foods we highlighted, plus a little extra depending on what else you add. Portions, preparation and brands can change the numbers so think of this as a guide.

Fiber helps support digestion and can help you feel satisfied after a meal. Take the ideas you love, make a few swaps, and build a day that works for you ✨

Note: if you’re not used to eating much fiber, add it gradually and drink enough water. Your stomach will appreciate it. 😌

📌 Save this for your next grocery run
💬 What’s your favorite way to add fiber to a meal? by @formher_official

📚 This isn’t a book about distrusting your provider. It’s about understanding that medicine is always evolving, and that asking questions is part of good care.👩🏻‍⚕️

At FORMHER, we want to give y’all the confidence to speak up for yourself, even when it feels outside the box of what’s considered standard or normal.🙌

Save this for your next read, and FOLLOW along for more book recs 🤓💕 by @formher_official

✨These are the things I say to my perimenopause patients that make them stop and stare at me for a second. Then they exhale, because I say things with LOVE and that’s backed by actual science 😘

I’m not trying to be harsh. I’m trying to be honest, because you’ve probably spent years in an endless loop of being told it’s stress, it’s your age, or it’s just something to push through😫😵‍💫😤🫠

These are the conversations I have with my patients every single day, and I say them with a lot of respect for how hard this season of life can be.👩🏻‍⚕️

Your symptoms are real Your options are real And you deserve a provider who tells you the truth instead of the easy version🙌

Save this for the next time someone dismisses you 📝
 Send it to a friend who needs to hear it

You are not losing it, your hormones are changing, and you are not alone in this FORMHER has got your back 💕👸🏻

#perimenopause #womenshealth #womensmedicine by @formher_official

PROGRAMMED. / 009 ↔️

This week we’re pairing a Copenhagen plank + lateral shuffle 😤

The Copenhagen plank gives us the strength and control piece. We’re building strength through the inner thigh while asking the hips and pelvis to stay stable

The lateral shuffle asks you to move quickly side to side while staying in control of your position

Why pair them? Because moving well laterally starts with having enough strength and control through the hips to actually own those positions

And this isn’t just for athletes. Your inner thighs and hips help support balance, stability and how well you move side to side in everyday life.

And for the athletes 👀 this is a big one for cutting, defending, changing direction and any sport that asks you to move laterally. Strong adductors help you control the pelvis and leg while the shuffle lets you use that strength at speed.

Build the strength. Own the position. Then move it side to side 👏🏼

That’s the why behind the work 🤓

PROGRAMMED. / 009 ✔️
See y’all next Monday by @formher_official

If stronger legs and growing your glutes are on the agenda, these are 4 lifts I’d build around to help you reach your goal 🔥🍑💪🏼

Barbell back squat: Builds strength through your quads and glutes. Find a depth you can control and work on getting stronger there

Hip thrust: One of my favorites for loading the glutes 🍑🍑Keep your ribs down and drive through your feet as you lift

Romanian deadlift: Puts your hamstrings and glutes to work. Think hips back, soft knees and keep the weight close to your legs

RFE split squat: That’s a rear-foot-elevated split squat. Your back foot is on a bench while your front leg does most of the work. A great way to train each leg individually. EVERYONES BEST FRIEND 😈

also you don’t need all four in the same workout. Here are a couple ways to pair them:

💪🏼 For a well rounded lower body day: Pair a back squat with a hip thrust or an RDL with an RFE split squat. Each pairing brings a different emphasis to your legs and glutes.

🔥 To give your quads and glutes a little extra attention: Pair a back squat with an RFE split squat

And because you know Coach Mel 😉 I also love a walking lunge for more leg and glute work and jump squats when we’re training power and explosiveness 😌

Pick movements that work for you, practice your range of motion and give yourself time to get stronger. And please make sure you’re eating enough! Your body needs fuel to train, recover and build muscle 🍑✨🔥

Save this for your next leg day. 💪🏼

#LegDay #GluteTraining #StrengthTraining #LowerBodyWorkout #WomenWhoLift by @formher_official

✨We love a gif 🙌

Happy Friday y’all! 🥳😘💕 by @formher_official