دسته: تمرین

Overcoming Trauma Through Fitness
A Trauma-Informed Path for Women Over 40

Overcoming Trauma Through Fitness: For women over 40, embarking on a fitness journey can feel like an uphill battle, especially when past trauma from the past casts a shadow over motivation, energy, and self-worth. Trauma can disrupt your body’s stress response, making weight loss, muscle building, or even sticking to a routine feel impossible. But here’s the empowering truth: with the right trauma-informed tools and strategies, you can overcome these barriers and transform your body and mind.

At Hitch Fit, our Strong & Fit Over 40 program, led by fitness expert and Trauma & Resilience Life Coach Diana Chaloux-LaCerte, helps women, just like you, reclaim their strength and confidence. Trauma from your past may have held you back from truly achieving your fitness goals, but that doesn’t have to be the case for your future. Overcoming Trauma through fitness and self-regulation skills is possible.

In this article, we’ll explore how trauma impacts fitness, share inspiring stories of women over 40 who’ve triumphed, and provide research-backed tips to guide you. Ready to heal and thrive? Let’s begin!

How Trauma Impacts Your Fitness Journey

Trauma, whether from childhood, relationships, or life events, leaves a lasting imprint on the body and brain. It dysregulates the nervous system, elevating cortisol and triggering a “fight, flight, or freeze” response that can sabotage fitness goals. A 2018 study in Psychoneuroendocrinology found that trauma survivors often experience heightened stress responses, leading to increased fat storage and reduced exercise adherence (Kiecolt-Glaser et al., 2018). For women over 40, this is compounded by hormonal shifts like declining estrogen, which can amplify fatigue, anxiety, and weight gain (Karvonen-Gutierrez & Kim, 2020).

Common challenges include:
- Low Motivation: Trauma can sap energy, making workouts feel overwhelming.
- Emotional Eating: Stress may drive cravings for comfort foods, derailing nutrition.
- Self-Doubt: Negative self-perception can erode confidence to start or sustain fitness.
- Physical Tension: Chronic stress from trauma can cause muscle tightness or pain, hindering exercise.
Yet, these obstacles are not permanent. With a trauma-informed approach—emphasizing safety, empowerment, and gradual progress—fitness becomes a powerful tool for healing and transformation.

Inspiring Transformations: Women Over 40 Healing Through Fitness

At Hitch Fit, we’ve witnessed women over 40 overcome trauma’s grip through our Fitness programs. Their stories inspire hope:
- Shana, 42, carried the weight of past trauma from losing her daughter, and 50 extra pounds. Feeling stuck and defeated, she joined our program. With trauma-informed coaching, strength training, and nutrition guidance, Shana lost 50 pounds, built strength and resilience and started to step forward in life.
- Marsha, 54, faced deep emotional wounds from trauma that left her disconnected from her body. Through our program’s gentle, trauma-sensitive workouts and personalized support, she lost nearly 20 pounds, gained strength, and found fitness as a part of her path to healing.
- Jessica battled anxiety rooted in trauma, which made exercise intimidating. Our trauma-informed approach helped her embrace movement as medicine. She lost 20 pounds, overcame anxiety, and now thrives with a healthy lifestyle.
These women prove that trauma doesn’t have to define your fitness journey. With the right support, you can rewrite your story.

The Science: How Fitness Helps Heal Trauma

Exercise is a proven ally in overcoming trauma’s effects, particularly for women over 40. Here’s what research shows:

1. Regulates the Nervous System

Trauma often leaves the nervous system in overdrive, but exercise can restore balance. A 2020 study in Frontiers in Psychology found that regular physical activity, especially strength training and aerobic exercise, reduces cortisol levels and enhances vagal tone, promoting calm and resilience (Thoma et al., 2020). This helps women feel safe and grounded in their bodies.

2. Boosts Mood and Reduces Anxiety

Trauma can fuel anxiety and depression, but exercise counters this. A 2019 meta-analysis in Journal of Psychiatric Research showed that moderate-intensity exercise, like walking or resistance training, significantly reduces anxiety symptoms in trauma survivors (Stubbs et al., 2019). Endorphins from workouts act as natural mood-lifters.

3. Enhances Body Awareness and Confidence

Trauma can disconnect you from your body, but movement rebuilds that connection. A 2021 study in Body Image found that strength training improves body image and self-esteem in women over 40, helping them feel empowered (Anderson et al., 2021). This is key to overcoming self-doubt.

4. Supports Weight Loss and Hormonal Health

Trauma-driven cortisol spikes can lead to weight gain, especially during perimenopause. A 2022 study in Obesity confirmed that resistance training combined with aerobic exercise reduces visceral fat and improves insulin sensitivity in women over 40 (Hunter et al., 2022). This supports both physical and emotional health.

5 Trauma-Informed Fitness Tips for Women Over 40

Ready to start your journey? Here are five research-backed, trauma-informed strategies to succeed:

1. Start Small with Gentle Movement

Trauma can make high-intensity exercise feel overwhelming. Begin with low-impact activities like walking or bodyweight exercises (e.g., modified squats) to build confidence. A 2020 study in Trauma, Violence, & Abuse recommends gradual exposure to movement for trauma survivors (Nguyen et al., 2020). Our Strong & Fit Over 40 program starts where you are, ensuring safety and progress.

2. Prioritize Strength Training for Empowerment

Strength training builds physical and mental resilience. Aim for 2-3 sessions per week with exercises like lunges or dumbbell rows. Diana, your trauma-informed coach can design workouts to make you feel strong without triggering stress responses.

3. Nourish Your Body with Intention

Emotional eating is common with trauma, but balanced nutrition helps. Focus on 1.6-2.2 grams of protein per kilogram of body weight daily to support muscle and stabilize mood (Morton et al., 2018). Our Strong & Fit over 40 program includes trauma-sensitive meal plans to foster a healthy relationship with food.

4. Practice Self-Regulation Techniques

Incorporate breathwork or mindfulness before workouts to calm the nervous system. A 2019 study in Complementary Therapies in Medicine found that diaphragmatic breathing reduces stress in trauma survivors (Hopper et al., 2019). We weave these practices into your fitness routine for holistic healing.

5. Work with a Trauma-Informed Coach

A coach who understands trauma is essential. A 2021 study in Health Psychology found that personalized coaching doubles adherence to fitness goals in trauma survivors (Smith et al., 2021). Our Strong & Fit Over 40 program, led by Coach Diana, a certified Trauma and Resilience Life Coach, offers empathetic, tailored guidance to help you thrive.

Why Strong & Fit Over 40 is Your Path to Healing

The Strong & Fit Over 40 program at Hitch Fit is uniquely designed for women over 40 navigating trauma and hormonal changes. With a trauma-informed approach, we offer:
- Safe, Personalized Workouts: Strength and cardio plans that respect your nervous system and build resilience.
- Trauma-Sensitive Nutrition: Meal plans to nourish your body and mind without stress.
- Empathetic Coaching: One-on-one support from Coach Diana, who integrates trauma-informed strategies to empower you.
- Community Connection: A supportive network of women who understand your journey.
Like Shana, Marsha, and Jessica, you can transform your body and heal from within.

Start Your Healing Journey Today

Trauma may have shaped your past, but it doesn’t have to define your future. Women over 40 are rewriting their stories through fitness, and you can too. Join the Strong & Fit Over 40 program at Hitch Fit and let our trauma-informed coaching guide you to a stronger, more confident you. Visit Hitch Fit to learn more and take the first step toward healing and transformation!

References:
- Anderson, C., et al. (2021). Strength training and body image in midlife women. Body Image, 38, 208-215.
- Hopper, S. I., et al. (2019). Effectiveness of diaphragmatic breathing for reducing stress in trauma survivors. Complementary Therapies in Medicine, 47, 102192.
- Hunter, G. R., et al. (2022). Exercise and metabolic health in women over 40. Obesity, 30(4), 789-797.
- Karvonen-Gutierrez, C., & Kim, C. (2020). Weight gain during menopause: A review. Menopause, 27(8), 940-947.
- Kiecolt-Glaser, J. K., et al. (2018). Stress, inflammation, and metabolic dysfunction in trauma survivors. Psychoneuroendocrinology, 97, 1-9.
- Morton, R. W., et al. (2018). Protein supplementation and muscle mass preservation in aging. American Journal of Clinical Nutrition, 107(2), 172-182.
- Nguyen, P., et al. (2020). Physical activity interventions for trauma survivors. Trauma, Violence, & Abuse, 21(5), 987-1002.
- Smith, J., et al. (2021). Coaching interventions for trauma survivors: A meta-analysis. Health Psychology, 40(6), 412-421.
- Stubbs, B., et al. (2019). Exercise interventions for anxiety in trauma survivors. Journal of Psychiatric Research, 112, 70-78.
- Thoma, M. V., et al. (2020). Exercise and nervous system regulation in trauma survivors. Frontiers in Psychology, 11, 1234.
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آوریل 28, 2025
How to build a strong lean bikini body over 45

fit and strong woman at 48

How to build a strong lean bikini body over 45. Today’s inspiring Fit over 45 Hitch Fit transformation story is Diane! She realized that if she wanted to live her fullest and healthiest life with her husband, Frank, she needed to make her own health a priority.

As a nurse, she had witnessed far too much death and disease of people her age, and resolved to make a change. Her goals have progressively increased as she started to build muscle, gain strength and confidence, lose body fat and all of this positively impacted her mental health and wellbeing too!

Diane set a goal to get in the best shape of her life for the SoulFIT Mexico retreat in 2024, which she accomplished, and this catapulted her to stepping on stage at the Angel Bikini Fashion Show! Now at 48 and stronger than ever, Diane has set her sights on even bigger goals in 2025.

She has shed a JAW DROPPING 30 pounds and 20% bodyfat!!

Her dedication to the lifestyle, despite her busy nurse schedule, has not only impacted her personally, but she is inspiring and motivating so many others around her to make healthy changes, too!

Amazing job Diane!! The best is yet to come!

Diane’s Before and After Stats:

Starting weight: 158.6

Ending weight: 125

Starting body fat: 36,6%

Ending body fat: 15%

Diane’s Fit over 45 Before and After Photos:

Bikini Body over 45 Before and After

Fit over 45 Before and after

Diane’s Hitch Fit Fit over 45 Transformation Story:

“My journey and decision to live a more fit lifestyle started in May 2021.

I had always been active, and though there had been some years of yo-yoing in my 30’s, the breaking point came one morning on my drive home after a long night shift. I was finishing up a travel nurse contract, and my 45th birthday road trip was just around the corner. I was the heaviest I had ever been, and in the worst mental space, I could ever remember!

Nursing through Covid and seeing people my age dying had taken its toll. My husband and I found each other later in life, and we were empty nesters after 20 years of raising seven kids and finally free to pursue everything we wanted to do, but I was mentally and physically a mess.

We decided to hire coaches and go all in for five months to change our bodies. We went on several fitness retreats, and through those retreats, we met Micah and Diana and discovered Hitch Fit.

Frank and I knew that to take our bodies to another level, and we had to have coaches to get us there. Now, fitness isn’t just a hobby. It’s what we do; transforming our body has become our mission. Teaming up with them has helped us to realize anything is possible no matter your age or where you are in your fitness journey!”

Angel Bikini Fashion Show

Get in Shape As a Couple

Program Choice: Bikini Model

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آوریل 27, 2025
Fitness Plans for Women over 40

Fitness Plans for Women over 40. If you’re over 40 and feeling stuck and aren’t sure if you can make the changes to your fitness that you’re hoping for, Diane’s story will provide you with hope and inspiration! Diane began following Hitch Fit after seeing a transformation story that truly inspired her. She had several goals, including getting back to her pre-pregnancy weight (which she achieved!) and learning more about what it would take to build muscle, get lean and eventually do a fitness show.

She began her Hitch Fit journey with a Fitness Model plan. Diane shed 10 pounds of fat and reduced her body fat by 10% throughout the course of her plan. Diane worked on the habit development side of things, but she also worked on a lot of mindset shifts too, really tackling old thought patterns and creating new, supportive ones. So proud of her for doing that work. At one point, Diane was looking at Hitch Fit transformation stories and using them for inspiration. It is such a beautiful thing that SHE is now the transformation story that will serve inspiration for you! If you are ready, start your transformation journey today at the link below.

Diane’s Fitness Over 40 Stats:

Starting weight: 123

Ending weight: 113.6

Starting body fat: 26%

Ending body fat: 16.94%

Diane’s Fitness Over 40 Before and After Photos:

Fit over 40 Before and After

Diane’s Hitch Fit Online Personal Training Story:

How to Get back to Pre-Pregnancy Weight

“I have always been curious how Fitness/Bikini Competition models achieved such amazing transformations in such a short period of time and now I know how!

My goal was not to step on stage but to learn how to get to my pre-pregnancy weight and size in the most efficient, effective way. I also want to have a blueprint for achieving fitness competition shape if I decide to pursue that as a later goal.

Now, I am not only able to fit in my pre-pregnancy size 2 clothes, but my size 2 clothes fit loose on me, and my body fat % is in the teens! Diana guided me on how to break my plateau, drop inches, pounds, and fat to hit my goal of fitting in my pre-pregnancy jeans in 10 short weeks! She also showed me how to maintain the results.

Before Hitch Fit, I was able to lose about 15 lbs on my own after having 2 wonderful children, but once I hit about 117-120 lbs I plateaued and could not hit less than 20% body fat or maintain less than 117 lbs. I was on this endless cycle of working out harder and longer and eating less and less with very little progress.

Get in Fitness Model Shape over 40

I did a search for how to get in competition shape without having to compete, and Crystal’s Transformation Story came up, which prompted me to subscribe to Hitch Fit’s mailing list. This is funny because as I was about to complete my online Hitch Fit Look Like a Fitness Model Plan, I asked Diana for a success story for bulking and cutting because I was curious about the Hitch Fit Get Big Get Ripped Plan and she sent me Crystal’s story again – it came full circle!

I was amazed by the incredible Hitch Fit Transformations and would frequent the success stories often since first subscribing. After about 1 year of trying to hit my goals on my own with a 6-day strength training split, and experimenting with different macros and diets while staying on my endless plateau, I was finally ready to reach out and transform with Hitch Fit.

Diana has been an amazing guide on this journey from a physical, mental, and emotional aspect. She has helped me find a positive, healthy, maintainable place of grace. She helped me build a better relationship with body, mind, health, and nutrition, as well as how to still work towards goals while traveling and on vacation.

After week 10, I was battling myself because part of me was very happy with what I already achieved, and part of me wanted to pursue learning more; I was beating myself up about it and Diana worked with me through the self-doubts and criticisms that surfaced.

I decided to enjoy what I achieved thus far and learn how to maintain where I was. I hit fitness goals in the past but always had trouble maintaining them, so I wanted to make sure I could keep the results this time. I transitioned to maintenance since I was not planning to compete, and my body was in a place where I felt happy and healthy.

After successfully learning and enjoying how to maintain nutrition and exercise up to week 16, the end of my Fitness Model Plan, I made a new goal: build muscle. I love to lift and have always wanted to learn how to bulk and cut. I am now doing the Hitch Fit Get Big Get Ripped Plan with Micah and my husband has signed up for his own Get Big Get Ripped Plan as well!

My advice to you is: if you are truly ready to learn how to transform and make the changes needed to deliver the results you have always wanted, reach out to Hitch Fit now. You will learn how to achieve and maintain your goals with the most amazing guides, Diana and Micah.

I wish I had known about Hitch Fit sooner. You will learn how to get the results you want and keep them; you will work smarter. The Look Like a Fitness Model Plan had me eating more and working out less than I was doing on my own before the plan.

Thank you, Diana, for guiding me on this really fun, transformative journey, and thank you, Micah, for the journey we are on now!”

Program Choice: Fitness Model

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آوریل 26, 2025
April Favorites

What I’m Wearing… The perfect pink blazer I’ve been on the hunt for a bold colored and slightly over-sized blazer and was so excited to finally find the perfect blazer of my dreams. Heads up: It runs a bit on…

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آوریل 24, 2025
What I Read: April 2023

April was all about reading books by authors I already knew and loved. I think each of these books would be a great choice to pack for a long weekend or a day at the beach this summer.

The Storied Life of A.J. Fikry by Gabrielle Zevin

After loving Gabrielle’s most recent book Tomorrow and Tomorrow and Tomorrow I was curious to read some of her previous books.

Quick Plot: A.J Fikry’s life isn’t what he thought it would be in his late 30s. He’s the owner of a struggling bookstore on a cozy island and mourning the death of his beloved wife. When an unexpected delivery arrives at the bookstore, A.J.’s life is completely changed.

My Thoughts: I wanted to love this book more than I did. It had all the right elements: A cozy island location, a bookstore, and the makings of a heartwarming story. But something about it just didn’t hit for me and it dragged on for a pretty short book. This also might’ve been my own life busyness while I was reading this book, though.

What I loved is Zevin’s glorious ability to develop incredible characters. and how this book talked about books and people who loved books.

If Tomorrow and Tomorrow and Tomorrow is a love letter to video games, this book is a love letter to books and bookstores. And for that, I love this book.

My Rating: 3.5/5 Stars ★

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Romantic Comedy by Curtis Sittenfeld

CW: Early pandemic days.

I remember loving Curtis Sittenfeld’s book Prep back in high school and was curious to read her take on the rom-com genre.

Quick Plot: Sally is a writer for a late-night sketch comedy show (think SNL). It seems all the average-looking, dorky, men she works with are constantly dating women far more attractive and successful than them… but the reverse of an average woman with a hot guy never seems to happen. She then meets Noah, the mega-famous pop star who is the guest host on the show this week. What follows is an unexpected romance between two unlikely lovers.

My Thoughts: As I said, I was curious how Curtis Sittenfeld would do a rom-com. The answer? It’s smart, full of great characters, and takes some risks when it comes to form. I don’t want to give away too much as I think it’s some of the fun of the book but the book is in 3 sections and the middle bit really took me by surprise.

While the genre of rom-com is ultimately predictable, I liked that this book felt surprisingly unpredictable in how the story was told. Would be a great book to read on the beach this summer.

My Rating: 4/5 Stars ★

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Happy Place by Emily Henry

Oh, this book. I’m not gonna lie, Emily Henry’s books can be a bit hit miss for me so I wasn’t sure where I’d land with this one. If you’re looking for a light and fun rom-com, this ain’t it. But if you’re in the mood for a romance with big emotions that will gut you, this is for you.

Quick Plot: Harriet and Wyn broke up 5 months ago. But no one in their life knows. Now they have to pretend to still be together while stuck on a vacation with their close group of friends.

My thoughts: Even though I read a lot of romance I can sometimes find the genre too saccharine and fake. As a romance centered around a breakup, this felt so much more grounded and rooted in reality. The book is raw and tender in how it talks about the complexities of break-ups. I found myself sobbing at various points from quotes that just felt so damn relatable.

It was a refreshing take on romance and the fake dating trope. I also really appreciated the subplot about how friendships change and evolve in your 30s.

Where it fell *slightly* flat for me is some of the lines just made my skin crawl with how cringe-y they felt. The resolution also seemed really simple for how big I thought the problem would be.

All in all, though I loved the journey I had with this book. It takes the cake as my favorite Emily Henry book.

My Rating: 4.5/5 Stars ★

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The Daydreams by Laura Hankin

When I first heard the plot of this book I *knew* I was going to love it…

Quick Plot: In the early 2000s, Kat, Liana, Summer, and Noah were the stars of a super popular teen TV show. Think Hannah Montannah at it’s peak. The show ended in a major scandal, but now 13 years later the four stars have been asked to come back together for a reunion show.

And of course, all of their secrets from the past start to come out…

My thoughts: It is now my mission in life to make everyone fall in love with this book. It’s *such* a delight. It’s got 2000’s nostalgia, juicy drama, and some very unexpected turns. There was one part that SHOCKED me with how brilliant the twist was.

Throughout the book, I felt like I was reading the behind-the-scenes gossip of a TV show that actually existed. It just felt so real and fully fleshed out. Definitely Laura Hankin’s best book yet, and I say that having fully enjoyed her other novels.

My Rating: 4.5/5 ★

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آوریل 23, 2025
London Solo Travel Guide – Kayla in the City
I’m back from my first big solo trip and here with a whole guide on London solo travel!

I’ve had “moments” of solo travel here and there over the years — things like one night in Copenhagen before other people arrived for a group trip — but I’ve never done a long solo trip until now.

I had been toying around with the idea of seeing Harry Styles on tour in the UK or Europe at some point this summer (can you blame me!) and after a few friends said they wouldn’t be able to go I decided “Screw it! I’m going on my own!”

Seeing Harry Styles in London at the iconic Wembley Stadium quickly became the the obvious choice for me:
- I’ve been to London a handful of times so it’s somewhat familiar
- the stadium is easily accessible by public transit
- I know a few people there should I have any major issues
- it’s not drastically different from navigating NYC which I do every day
- I speak the language…
And so, off I went to London solo to see Harry Styles… but also explore!

Solo London Travel Guide

Where to Stay:

The Marylebone Hotel is great for solo travelers. I stayed in one of the “cozy” rooms and while it could be tight for two, for just me it was perfect. It’s close the tube which made it easy for me to get wherever I wanted to go.

The area of Marylebone is so charming with lots of great restaurants, cafes, and places to shop. The hotel is also walking distance to other shopping areas like Oxford Street and Carnaby… but far enough away that I didn’t feel like I was right in a tourist hub.

Most of all and arguably most important: I felt super safe at the hotel and in the area, even when I was walking back from the tube at night after a concert or theater.

How To Get Around:

Take the tube or walk! The public transit system in London is incredible I think easier to navigate than the NYC subway system…

Look up directions to wherever you’re going on Google Maps beforehand (there’s not cell service underground!) and then follow the signs. I was a bit worried at first that I wouldn’t feel as safe at night on the tube after theater, but I personally felt totally safe.

As far as paying, my family had a bunch of unused Oyster cards from previous London trips. I ended up using those but you can also just tap your credit card tor phone to pay.

I only took a taxi to get to and from the airport. London — it wasn’t necessary and was both cheaper and easier to get around underground.

What to do:

See some theater!

Besides seeing Harry, my other London priority was to see as much theater as I could. For buying tickets I did a mix of using the TodayTix app for slightly discounted tickets or I bought directly from the show’s website.

Here’s what I saw:

Grease – This was my least favorite of the shows I saw. It was a perfectly adequate production of Grease and while it’s fun it’s also nothing special

Guys and Dolls – This production of Guys and Dolls is totally immersive. You have the option for standing room tickets (which is what I did!) and the set pieces move up down and around bringing you all over NYC… with a brief stop in Havana, of course. I always love Guys and Dolls as a show and this took it to the next level!

Cabaret – This new production of Cabaret is absolutely chilling. From the second you walk through the doors you feel like you’ve been transported to a seedy cabaret in 1940’s Berlin. Cabaret is a favorite show of mine and I’m glad I got to see this production of the show.

ABBA Voyage —This show is incredible and bizarre all at once. It’s essentially a concert… but with holograms of ABBA and outrageous intricate lighting and projections throughout. They literally had to build a special theater for this production! If you love ABBA like I do it’s a total blast.

Go Shopping

Most of my London shopping was window shopping, but I still loved walking around the big department stores. My favorites are Harrods (it’s MASSIVE and a must if you’ve never been!) and Selfridges. Both also have surprisingly good bookstores in their basements.

Also on the topic of bookstores, here are the ones I visited:

Daunt Books: This cutie bookstore was around the corner from my hotel. It’s got this fabulous lofted area.

The Notting Hill Bookshop: I’ve never seen the movie Notting Hill (I know, I know!) and this bookstore was totally packed with fans.

Water Stones: The UK’s big chain bookstore the multiple locations. It’s similar to Barnes and Noble here.

South Kensington Books: Great indie bookstore walking distance from Harrod’s. Whole area is fun to explore around the bookstore.

For areas with lots of stores to visit I love Oxford Street and Carnaby street

Do a walking tour

A walking tour is a great and pretty inexpensive way to explore a part of the city. I searched for interesting walking tours on AirBNB Experiences and ended up signing up for one in Notting Hill, an area I haven’t been to on previous London trips.

The tour was SO good! I learned so much in 2 hours and enjoyed the area far more than if I would have just been there on my own. Everyone on the tour was a bit older than me, but it didn’t matter. It was still fun to chat with all of them and get to know them. I highly recommend signing up for Jordan’s tour if you’re looking for something fun to do!

See some art:

I’m not much of a museum person, but I did visit The Wallace Collection to see their current Portraits of Dogs exhibit.

Where to eat:

A lot of people asked me how I felt about dining solo in London. I do it in NYC from time to time so it’s not totally new to me. Something I noticed was there were SO many people also dining solo in London. I knew I was in good company… even if I wasn’t in any company!

It was warm while I was there and a lot of the restaurants had cute outside dining setups. I found eating outside solo to be especially nice. I’d pop in my AirPods and listen to a podcast while I’d people watch, scroll on Instagram, or read my book.

With that being said, this is also the category where I failed a bit on this trip. I had a lot of stomach issues throughout the trip (a me problem, not a problem specific to London or anything I ate there…) so I was a bit boring with my food choices.

On top of that I also had two nights at Wembley for concerts… although I will say the vegan hot dog was surprisingly good!

A few food standouts:

Pizza Express: I LOVE this chain pizzeria and wish we had it here in NYC! It’s got a to of vegan options which is great for lactose intolerant girlie like me!

Farm Girl Cafe: Super cute and health-focused cafe with a few locations. I went to ths one in Notting Hill and there was a bit of a wait. I got the avocado toast with poached eggs and the most incredible chai. Everything was great!

Harrods Cafe: I was starving after wandering around Harrods. I was pleasantly surprised by how good the cafe is. Maybe it was the extreme hunger but their chicken sandwich was amazing.

Oka: Sushi spot around the corner from The Marylebone Hotel. Cute spot for a solo meal or to meet friends.

Vapiano: I know, I know, wtf Kayla why did you go to so many chains!?!?!? As I said, I kind of failed on the food front because of my tummy issues, but one thing that didn’t fail me was the Italian chain, Vapiano. It’s a create your own pasta (or pizza!) situation and always hits the spot. There was one near the theater district which was perfect to pick up something to eat after a show.

And on the list for next time: Dishoom – So many of you recommended Dishoom for Indian food. I didn’t get to go, but definitely will next time!

I also visited Borough Market and while it’s incredible I found it VERY crowded and overwhelming and didn’t stay too long.

More Solo London Travel Tips….
- The tube doesn’t have service. Make sure you know where you’re going BEFORE you go underground. I’d pull up the directions on Google Maps and screen shot it just in case.
- Be prepared to walk. A LOT. As a New Yorker I’m no stranger to walking 10K steps every day. But London was next level. I was clocking in over 20K steps most days! Prioritize comfy footwear over something fancy. Trust me!
- Most tube lines don’t have air conditioning. This bit shocked me! I started to opt for the lines that I knew had air con (the Metro line home from Wembley felt like HEAVEN) but also dress accordingly if you’re there during the summer. I was there during a heatwave and it was HOT.
- You probably won’t need cash. I had some pounds on me just in case but didn’t use any cash this week. Pretty much everywhere uses card… and some places don’t even take cash these days!
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آوریل 22, 2025
12 Mid-Year Journal Prompts – Kayla in the City
In the words of Bon Jovi “Woahhh, we’re half way there” and by half-way there, I mean halfway through 2023! I like to use this midway point as a time to check-in on my previous goals and do a bit of reflecting on the year so far.

Take a few minutes to reflect and answer these journal prompts

Mid-Year Check-in Journaling Prompts:
1. In one word: Sum up my 2023 so far
2. What’s the biggest lesson I’ve learned so far this year?
3. What’s mt proudest moment of 2023?
4. What’s working in my life?
5. What’s not working in my life?
6. What’s brought me joy this year?
7. What’s the best thing I’ve done for my overall wellness so far this year?
8. If you chose a word of the year: How have I been embodying my word of the year?
9. Am I on track with the goals or intentions I set at the beginning of the year?
10. Are there new goals I’d like to set for the second half of the year?
11. What am I LOVING right now (Music, books, TV shows, hobbies, clothes, really anything!)
12. What do I wish I could tell my January self?
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آوریل 21, 2025
What I Read: May and June 2023

As always I’m a bit late with recapping some recent reads. I’ve started reading a mix of physical book and audiobooks. I am terrible about reading non-fiction with my eyes — I need plot! But on audiobook? I’m starting to really enjoy it! For audiobooks I’ve been using Libby through my library and Libro.fm to support local bookstores. I’ve noted which is which in the recap as they are a bit of a different experience for me personally…

Meet Me At the Lake by Carley Fortune

One sentence plot: 10 years after spending one magical day together, Fern and Will reunite in an attempt to save the struggling lakeside resort Fern now owns.

One sentence review: I loved a book that makes my heart ache like this one and cried during the final chapter because I didn’t want it to end.

Read this book if: You love: Carley Fortune’s first book Every Summer After, Dirty Dancing (omg the resort vibes!), and an emotional second chance romance that’s SO much more than a romance.

My Rating: 4.5/5 Stars

Fourth Wing by Rebecca Yarros

One sentence plot: Violet Sorrengail attempts to survive the brutal first year as a dragon rider at Basgiath War College.

One sentence review: I’m not typically a fantasy reader, but this very hyped-up book sucked me in from the start and I felt SO invested in Violet and emotionally attached to bunch of dragons.

Read this book if: You’re typically a romance reader (this book gets very steamy!) but curious about something that’s fantasy.

My Rating: 4.5/5 Stars

Yellowface by R.F. Kuang

One sentence plot: After her friend Athena passes away, author June Hayward reworks a manuscript of Athena’s and passes it off as her own… which causes a chain of bad events.

One sentence review: I was a bit iffy on this book at times but ended up really enjoying the twisty ride of this almost thriller meets satire of the publishing industry.

Read this book if: You’re in the mood for something biting and satirical… and/or work in the book industry.

My Rating: 4/5 Stars

Same Time Next Summer by Annabel Monaghan

One sentence plot: Sam returns to her family’s beach house to look at a wedding venue only to run into the guy that absolutely broke her heart as a teen.

One sentence review: I couldn’t have loved this book more as it mixes so many of my favorite things: second chance romance, dreamy beach setting, dual timelines, and complicated drama.

Read this book if: You loved Every Summer After or are looking for something to fill your Summer I Turned Pretty craving after season 2 ends.

My Rating: 5/5 Stars

Imogen, Obviously by Becky Albertalli

One sentence plot: Imogen has always considered herself to be hopelessly straight but a great ally to her queer friends… that is until she visits her best friends at college and starts to feel a spark with a new friend there.

One sentence review: I found this book to be such an addicting read (I read in in less than 24 hours) and so appreciated the great characters and the nuanced conversations on queer identity.

Read this book if: You want to sink your teeth into a book you’ll read in one sitting.

My Rating: 5/5 Stars

Audiobooks:

Year of Yes by Shonda Rhimes

I have to admit, I haven’t watched anything by Shonda Rhimes… except maybe Crossroads as a teen? So, I’m probably not the best audience for her book that talks about the year she decided to start staying YES to things that scare her. With that in mind I’d say I enjoyed this book but didn’t love it the way I know some people do.

Yearbook by Seth Rogen

I’m a big fan of Seth Rogen — Knocked up is still one of my all-time favorite comedies. It was really cool to hear more about Seth Rogen’s childhood in Vancouver and his early launch into fame thanks to Freaks in Geeks. This book is SO fun as an audiobook as it features an elaborate cast of characters and Seth Rogen narrating the whole thing. I really enjoyed it.

The Greatest Love Story Ever Told by Megan Mullaly and Nick Offerman

I was really curious what a book by power-couple Megan Mullaly and Nick Offerman would be like. It’s of course very funny at times and a very interesting look into their relationship and how they got together. If you’re not super invested in one or both of them it’s probably not worth your time, but I found the book to be a funny, light-heated, listen.

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آوریل 20, 2025
July Favorites

Summer is in full swing! And as always going by WAY too fast. Here are a few things I’ve been loving lately. This super cute dress for summer weddings I’ve been on the hunt for a cute solid colored dress…

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The post July Favorites appeared first on Kayla in the City.

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آوریل 19, 2025
What I Read: July 2023

Here’s what I read this July

The Five-Star Weekend by Elin Hilderbrand

Every summer I look forward to Elin Hilderbrand’s newest book. I thought this one was fun premise, the premise is that a blogger gathers a group of her closest friends for a special weekend together in Nantucket after her husband passes away. It took a little for things to get going as there’s a big cast of characters and everything takes place over one weekend. I still enjoyed it… and still dream of going to Nantucket for my own little five-star weekend.

My Rating: 4/5 Stars

On Fire Island by Jane L. Rosen

I will gobble up any book that takes place on Fire Island. This one in particular is an absolute gem. While the premise is a bit sad, a woman passes away at age 37 but gets to spend one last summer looking over her husband and loved ones, I found it to be really heart-warming and a unique take on death. I especially loved all the characters, it’s an eclectic crew that comes together despite their differences every summer.

My Rating: 4.5/5 Stars

And Don’t F*ck It Up! by Maria Elena Fernandez

I listened to this oral history of RuPaul’s Drag Race as an audiobook. It’s got interviews with RuPaul, various producers, judges, and contestants over the years.

As a HUGE fan of RuPaul’s Drag Race, I so enjoyed this deep dive into the show and how it came to be. It’s full of great little trivia bits and I think even super fans will find something new. My only complaint is that the audiobook is read by one person. While I’m sure it would’ve been impossible to round up everyone that gave an interview for the book, at times I found it confusing all coming from the same voice.

The Gay Best Friend by Nicolas Didomizio

I thought this book was super fun. It’s a little bit of romance but is more so focused on the complicated friendship dynamics between the gay main character and is best friends that are a straight couple. It’s laugh-out-loud funny at times but also has some very tender moments.

My Rating: 4/5 Stars

Some Other Now by Sarah Everett

I’ve been on the hunt for books that *feel* like The Summer I Turned Pretty. This book has some similarities — takes place over the summer, there are two brothers, their mom is a motherly figure to the main female, and it’s got some big feels. Something about it missed the mark for me, though. I usually love dual timelines but this one felt like it took forever to get going. I also thought there’d be more summer vibes and it just wasn’t there for me. I did enjoy where it ended up, just wish it didn’t take so long to get there.

My Rating: 4/5 Stars

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آوریل 18, 2025