Part 2: Strength Training, Nutrition, and Wellness Tips for Women

If you read Part 1 of this story, you know I experienced gestational diabetes with my second pregnancy. At the time, I thought it was a chapter that ended when my daughter arrived but fast-forward almost five years, I sat in my doctor’s office last year hearing the words:

“You’re considered pre-diabetic.”

This time, I made a choice:
I will not be at war with my body — I will work with it. It was the beginning of a deeper understanding of women’s health, my body, and what it means to age with intention.

Understanding the Risk — and My Reality

Women with prior gestational diabetes have a significantly higher chance of developing Type 2 diabetes later in life.

This wasn’t about guilt or blame or “bouncing back.” I looked at it as a wake-up call. My goal shifted to something deeper:

✔️ Build lifelong habits
✔️ Protect my health long-term
✔️ Age strong, not small
✔️ Model wellness for my kids — without diet culture language

Why Strength Training Matters for Women

For years, I believed cardio was the answer. Burn more. Sweat more. Move faster.

But strength training changed everything — mentally and physically.

Medically + hormonally speaking:

• Muscle improves insulin sensitivity
• Supports metabolism as we age
• Protects bone density
• Reduces risk of injury
• Balances hormones and blood sugar
• Boosts long-term mobility & independence
• Builds confidence and grounded feminine power

This isn’t about getting “fit for summer.” This is training for the rest of our lives.

This season is about being stronger, steadier, more capable. Every dumbbell rep feels like reclaiming ownership of my body — not from aging, but for the future I want.

Building Habits with Grace, Not Punishment

Over the past year, I committed to a high-protein, strength-focused approach — not out of fear, but empowerment.

Things I changed:

• I began working with a nutritionist for education and accountability
• I followed a high-protein diet (prioritizing lean meats, eggs, fish, cottage cheese, Greek yogurt — even blending cottage cheese into sauces and dips – I will share a post this month with my favorite easy snacks and meals)
• I joined a gym and strength-trained consistently with the goal of building muscle
• I prioritized sleep, stress support, and self-compassion

This stage of life is humbling and powerful at the same time. These new changes meant I had to make shifts to my schedule, calendar and re-prioritize certain things – work included, saying no to things I once automatically said yes to.

It hasn’t been effortless. But it has been worth it.

Staying Motivated (Real Mom Edition)

Let’s be honest — showing up for yourself isn’t always easy. Finding that motivation for yourself when you’re exhausted from taking care of everyone else is so hard. Sometimes it’s about finding little sparks that make it feel good again… even fun.

Some days I wake up feeling grateful and motivated. Other days? It feels heavier — especially depending where I am in my cycle. Hormones are real, and some phases give you energy while others ask for rest, slower movement, or a different kind of workout.

My recommendation? Find little things that bring you joy and get you to start.

Whether its new workout clothes that makes you feel happy, a new water bottle you absolutely don’t need, or a playlist that just puts you in the right mood to move. Do whatever works! Set up the systems and boundaries that you need.

Scheduling a photoshoot or milestone moment to look forward to — yes, this counts as motivation, and you deserve that celebration.

Because once you start, momentum builds. We don’t need perfection — we need consistency with compassion. I have to say something beautiful happens once you start showing up for yourself and I think its important for our children to see us as moms prioritize ourselves, for our health.

What I’m Carrying Forward

I am more grounded, more intentional, and more grateful for my body than ever before.

I move for strength.
I eat for energy.
I lift for longevity.
I rest without guilt. (Okay maybe there is still some guilt because that will never go away)

And most importantly…

I’m aging on my own terms while knowing every little chapter in this wellness journey is ever changing.

To every woman stepping into this season:

Here’s to long-term health.
Here’s to building strength.
Here’s to choosing wellness, confidence, and yourself.

We’re just getting started. 💪🏼✨

Honor the season you are in

And of course, I can’t wrap this up without inviting you to step into your power — not only through wellness, but by allowing yourself to feel beautiful, seen, and celebrated right where you are. My desire is to meet you at whatever stage in life you are in.

When I stepped in front of the camera for my own portrait experience recently, it helped me embrace this season of life with confidence and kindness toward my body. I didn’t realize how powerful and transformative it could feel until I experienced it myself. I’ll be sharing a whole blog post with those portraits later this month, and I would love to invite you to give yourself that same gift.

If this post resonated with you, I’d love to hear your story. Leave a comment below or reach out on Instagram at @reshmasondagar. And if someone in your world could use this encouragement today, please share this post with them, let’s help support each other in this journey!