Under the Hard Hat

Tag: Women in construction

  • Seed cycling: A natural approach to hormonal balance for women in AEC

    Seed cycling: A natural approach to hormonal balance for women in AEC

    Hormonal health is vital to women’s overall well-being, influencing everything from energy levels to mood and reproductive health. Many women seek natural, effective ways to support their hormonal balance without relying solely on medications. Seed cycling is an emerging, holistic approach that uses nutrient-rich seeds to promote hormonal harmony and improve overall wellness.

    Quick look

    • Seed cycling is a natural approach to hormonal balance, which involves eating specific seeds during menstrual phases to support estrogen and progesterone levels.
    • Flax and pumpkin seeds aid the follicular phase (days 1–14), while sesame and sunflower seeds support the luteal phase (days 15–28).
    • Seed cycling can help with PMS, cycle regularity, and menopausal symptoms, offering potential relief through consistent whole-food nutrition.
    • Track your cycle, grind seeds for better absorption, and incorporate them into meals daily to maximize results. Adapt the method for irregular cycles or menopause.

    Professionals, menstrual cycles, and hormones

    Understanding the menstrual cycle is essential for grasping how hormonal fluctuations impact women’s health, especially in industries requiring long hours and a sharp focus on the job. The cycle comprises several phases, each characterized by specific hormonal changes that prepare the body for potential pregnancy.

    Follicular phase

    The follicular phase begins on the first day of menstruation and continues until ovulation. During this time, the pituitary gland releases follicle-stimulating hormone (FSH), which stimulates the growth of ovarian follicles. These follicles produce estrogen, leading to the thickening of the uterine lining in preparation for a possible pregnancy.

    Luteal phase

    Following ovulation, the luteal phase commences. The ruptured follicle transforms into the corpus luteum, which secretes progesterone and some estrogen. Progesterone stabilizes the uterine lining, making it receptive to a fertilized egg. If fertilization does not occur, the corpus luteum degenerates, leading to a decline in progesterone and estrogen levels and the onset of menstruation.

    Key hormones and their roles

    • Estrogen: Predominant in the follicular phase, estrogen stimulates the growth of the uterine lining and regulates the release of FSH and luteinizing hormone (LH).
    • Progesterone: Dominant during the luteal phase, progesterone maintains the uterine lining for potential implantation and inhibits further ovulation during the cycle.

    What is seed cycling?

    Seed cycling is a natural practice that involves consuming specific seeds during different menstrual cycle phases to support hormonal balance, which impacts energy, focus, and resilience during long workdays. 

    The concept, rooted in holistic health traditions, pairs particular seeds with the follicular and luteal phases to align with hormonal needs. By incorporating flax, pumpkin, sesame, and sunflower seeds into daily meals, seed cycling aims to provide nutrients that promote optimal estrogen and progesterone levels.

    Seed cycling draws upon established nutritional benefits of seeds, but direct scientific research on the practice itself is limited. Studies on individual seeds reveal promising effects:

    • Flax seeds have been linked to improved estrogen metabolism and reduced symptoms of hormonal imbalances, such as during menopause or PMS. Flax seeds are rich in lignans, which can help regulate estrogen levels by promoting a healthy metabolism. These compounds bind to excess estrogen, supporting hormone balance during the follicular phase (days 1–14 of the cycle).
    • Pumpkin seeds are high in zinc, which supports progesterone production. This makes them a valuable addition during the follicular phase to prepare the body for ovulation and subsequent progesterone production.
    • Sesame seeds demonstrate estrogen-modulating effects, making them useful in pre-and post-menopausal women. Like flax seeds, sesame seeds contain lignans that help modulate estrogen levels. Consuming them during the luteal phase (days 15–28) can support the body’s hormonal balance as it shifts to focus on progesterone dominance.
    • Sunflower seeds provide antioxidant support that may alleviate oxidative stress and improve progesterone production. They also contain vitamin E and selenium, which bolster progesterone levels and combat inflammation. Thus, sunflower seeds are particularly beneficial during the luteal phase, when they help maintain a stable uterine lining and support hormonal health.

    It should be noted that there is a lack of comprehensive clinical trials specifically examining seed cycling as a method for hormonal balance. Critics argue that while seeds are nutrient-dense, attributing direct cycle-specific hormonal changes solely to their consumption remains speculative. Advocates suggest that the practice’s success is enhanced by its emphasis on consistency and whole-food nutrition.

    How to safely seed cycle for more balanced hormones

    1. Identify your cycle phases: Track your menstrual cycle to determine the follicular phase (days 1–14) and luteal phase (days 15–28). If you’re unsure or have irregular cycles, start with a general 28-day pattern or consult a healthcare professional for guidance.
    2. Select the right seeds for each phase:
      • Follicular phase (Day 1–14): Incorporate 1–2 tablespoons each of ground flax and pumpkin seeds daily.
      • Luteal phase (Day 15–28): Transition to 1–2 tablespoons each of ground sesame and sunflower seeds daily.
    3. Grind seeds for maximum benefits: Grind seeds before consuming to enhance nutrient absorption. Whole seeds may pass through the digestive system without being fully utilized. Use a coffee grinder or high-speed blender.
    4. Incorporate seeds into your diet: Add ground seeds to smoothies, oatmeal, salads, yogurt, or baked goods. Experiment with recipes to make seed cycling a seamless part of your routine.
    5. Be consistent: Regular consumption is key to achieving the benefits of seed cycling. Set reminders or prep portions in advance to stay consistent.

    Dosages and timing

    • Daily dosage: 1–2 tablespoons of each type of seed, depending on your dietary needs and caloric intake.
    • Timing: Distribute seeds throughout the day or consume them at once with a meal (which may be optimal for shiftwork).

    Precautions and safety

    • Allergies: If you have seed allergies, consult a healthcare provider before starting seed cycling. Substitute with alternative seeds or foods where necessary.
    • Avoid overconsumption: Excessive intake of seeds can lead to digestive discomfort or calorie imbalances. Stick to recommended dosages.
    • Ground fresh: To avoid nutrient degradation, grind seeds fresh daily or store ground seeds in an airtight container in the refrigerator for up to a week.
    • Individual variability: Hormonal responses to seed cycling may vary. If you experience discomfort or significant changes in your cycle, consult a healthcare provider.

    How long does it take to see benefits?

    The timeline for experiencing the benefits of seed cycling varies depending on individual hormonal health, consistency in practice, and underlying conditions. While some women report noticeable improvements in symptoms within a few weeks, others may require several months to see significant changes.

    General timeline of expected changes

    • Within 1–2 months
      • Mild changes in energy levels, reduced bloating, or improved digestion may be noticeable.
      • Women with irregular cycles may observe early signs of stabilization.
    • 3–6 months
      • Significant reductions in PMS symptoms, such as mood swings, cramps, or breast tenderness, are often reported.
      • Women with irregular or absent periods may notice more consistent cycles.
    • 6+ months
      • Enhanced hormonal balance in the long-term, including reduced symptoms of hormonal imbalances such as acne, mood instability, or fatigue.
      • Sustained Wellness: Improved overall reproductive health and potential alleviation of symptoms related to menopause or perimenopause.

    It’s important to note that responses to seed cycling can differ based on age, diet, lifestyle, and pre-existing hormonal conditions. For instance, individuals with minor symptoms may notice benefits sooner. In addition, those with conditions like PCOS, endometriosis, or thyroid imbalances may require longer to see results and should consider seed cycling as part of a broader wellness plan.

    Seed cycling and menopause

    Seed cycling isn’t just for women with active menstrual cycles—it can also benefit individuals in pre-menopause, menopause, or post-menopause. By supporting hormonal health through targeted nutrition, seed cycling provides a natural way to ease the symptoms associated with these life stages.

    For women who no longer have a regular menstrual cycle, seed cycling can be adapted by following a simplified 28-day schedule:

    • Days 1–14 (follicular phase equivalent): Consume flax and pumpkin seeds to support estrogen metabolism.
    • Days 15–28 (luteal phase equivalent): Transition to sesame and sunflower seeds to promote progesterone production and balance.

    This cycle mirrors the hormonal fluctuations of a typical menstrual cycle, even without active menstruation, ensuring a steady intake of key nutrients to support overall hormonal balance.

    Benefits for pre-and post-menopausal women

    In the years leading up to menopause, known as perimenopause, hormone levels can become unpredictable, leading to symptoms like irregular periods, hot flashes, and mood swings. Seed cycling may help by supporting estrogen metabolism to reduce the intensity of hot flashes and night sweats. Furthermore, promoting progesterone balance may improve sleep quality and reduce anxiety.

    After menopause, estrogen and progesterone levels drop significantly, which can lead to bone density loss, cardiovascular issues, and changes in skin and hair health. Seed cycling can:

    • Provide phytoestrogens (from flax and sesame seeds) that mimic estrogen, potentially alleviating dryness and supporting bone health.
    • Offer anti-inflammatory nutrients (like selenium and omega-3s) to support heart health and reduce joint discomfort.
    • Deliver antioxidants and essential vitamins, such as vitamin E, which benefit skin elasticity and hair strength.

    Bottom line

    Seed cycling offers a simple, natural way to support hormonal health throughout all stages of life. By incorporating nutrient-rich seeds into your routine, you can align your diet with your body’s hormonal needs, potentially easing symptoms like PMS, irregular cycles, or menopausal discomfort.

    Seed cycling is most effective as part of a broader wellness strategy. If you have significant hormonal concerns, such as PCOS, thyroid imbalances, or menopausal challenges, it’s always best to consult a healthcare provider. They can help you tailor seed cycling and other interventions to meet your unique needs.

    Interested in learning more about natural ways to support your hormonal health? Subscribe to our newsletter and follow us on social media for expert tips, practical strategies, and all the latest insights to help you thrive.

  • 7 common symptoms women should never ignore: A guide for women in the trades

    7 common symptoms women should never ignore: A guide for women in the trades

    May is Women’s Health Month, and we’re doing our part to recognize some of the health challenges women in the industry face. Once women hit their 40s, health symptoms start to pop up. While most are nothing to worry about, some may require a visit to your health professional. Changes in the body, including sudden weight fluctuations, migraines, bloating, and breast changes, should be taken seriously. Here, we have the complete list of symptoms women should never ignore. 

    7 signs women shouldn’t ignore

    1. Breast changes or abnormalities

    What it is: Abnormalities in the breasts could look like many different things, and sometimes it’s cause for concern. Significant changes to look out for include a breast lump and armpit swelling, discharge from your nipples, an inverted nipple, dimpling of the skin, a rash, or discoloration or reddening. 

    What it could mean: It could be a cyst or a fat deposit. Some people with breasts also experience swelling during their menstrual cycles. It could also be breast cancer. 

    What to do: Because breast cancer is so prevalent, make an appointment with your doctor if you notice any changes. If all is well, continue to get your breasts examined during your yearly physical with your doctor. You should also do a self-examination regularly, especially during your menstrual cycle. 

    2. Pain during intercourse

    What it is: It’s normal to experience discomfort occasionally during intercourse. But it’s worth investigating if the pain is extreme or persists long afterward. 

    What it could mean: Pain during intercourse could signal endometriosis, which is a painful disorder where the tissue that is supposed to line your uterus grows outside of it. Often, it can lead to infertility. The pain could also mean an infection or a hormone imbalance. 

    What to do: If pain persists or is recurring after each time you’re intimate, speak with your doctor. Monitor your symptoms and let them know if things worsen. 

    3. Changes in vaginal discharge

    What it is: Changes in color, smell, amount, and texture of vaginal discharge compared to what you’re used to. Changes could also mean itching, burning, or pain during urination. 

    What it could mean: It could be something as simple as stress or a change in your birth control method. But it could also be bacterial vaginosis, a yeast infection, an STI, or a sign of diabetes or HIV.

    What to do: Spotting—a reddish-brownish discharge following menstruation—is usually not something to worry about. However, if the changes persist or the color or odor drastically changes and is concerning, consult your doctor for a checkup.

    4. Sudden weight gain or loss

    What it is: A sudden weight gain or loss without changing your diet or exercise regimen. A sudden change of 10 pounds in either direction is cause for concern. 

    What it could mean: Rapid weight gain could be a sign of kidney disease, insomnia, or cirrhosis. Rapid weight loss could mean celiac disease, thyroid issues, heart disease, HIB, or cancer. If a tumor is present, it could severely diminish your appetite, so these symptoms are generally more serious in nature. 

    What to do: Contact a healthcare professional as soon as possible, or if you feel other symptoms and feel generally unwell, seek emergency medical assistance. 

    5. Chronic fatigue

    What it is: If you feel lethargic or exhausted without improvement, and it’s not sparked from physical exertion, don’t ignore it. Feelings of fatigue that last throughout the day and impact your ability to function could mean an underlying medical issue. 

    What it could mean: There could be a range of explanations for chronic fatigue, including an iron deficiency, hypothyroidism, depression, lack of vitamin D, or insufficient sleep.

    What to do: If your chronic fatigue remains persistent, schedule an appointment with your doctor to assess your lifestyle and symptoms.

    6. Migraines

    What it is: A migraine is a headache disorder that numerous things can trigger. It’s prolonged, throbbing, and head pain that can sometimes impact your ability to function. Usually, it’s not a sign that you have a medical problem, but if you notice more severe migraines, take note. 

    What it could mean: A new, severe headache could mean a hormone imbalance, improper sleep, too much stress, or weather changes. More severe medical issues could include neurological issues, but it’s rare. 

    What to do: Understand your personal migraine history. What’s routine for you, and what isn’t? This will help you dictate when you need help. If your migraines change in severity or regularity, or come in tandem with other symptoms, talk to your doctor. 

    7. Bloating and abdominal pressure

    What it is: Many women experience bloating after eating certain foods or during various parts of their menstrual cycle. However, persistent bloating and abdominal pressure that lasts more than a week may be cause for concern. 

    What it could mean: This persistent bloating and pressure, coupled with weight loss, frequent urination, and feeling full quickly after eating, could be a symptom of ovarian cancer.

    What to do: If you’re noticing these sudden and persistent changes in your body, consult your doctor and ensure you give them the complete list of your symptoms and their duration. 

    Women’s health matters

    Many conditions affect both men and women, but often, they affect women more commonly and more severely. Most drug trials today also do not include female test subjects, and women more often experience anxiety and depression, urinary tract infections, and harm from sexually transmitted infections.

    Additionally, many ailments are almost exclusive to women, and they often go undiagnosed or untreated. These conditions include menopause, pregnancy-related conditions, breast cancer, and cervical cancer. 

    Breast cancer: Breast cancer is the second most common cancer in Canadian women, and about 1 in 8 women will be diagnosed with it in their lifetime. While breast cancer can impact both men and women, it typically originates from the lining of milk ducts. It can then spread to other organs, and it is the most aggressive cancer affecting the global Assigned Female At Birth (AFAB) population. Initially, women diagnosed with breast cancer may develop a breast lump. While most lumps are non-threatening, having each one checked out by a healthcare professional is crucial. 

    Cervical and ovarian cancer: Cervical cancer typically originates in the lower uterus, as opposed to ovarian cancer, which starts in the fallopian tubes. Both cancers cause similar pains, but cervical cancer also causes a change in discharge and often pain during intercourse. Ovarian cancer presents very vague symptoms, but it can be a very difficult condition to treat. It’s best to get regular physicals and a pap smear to keep your health at the forefront of your mind. 

    The women in your life, whether you or a loved one, matter. Check in with yourself, and if you experience changes in your breasts, discharge, chronic fatigue, or new types of migraines, don’t sweep it under the rug. Get checked out, get answers, and stay safe. 

    For more on health, wellness, and news in the AEC space, subscribe to the newsletter.

  • Building strength from the inside out: Why pelvic floor health matters for women in construction and beyond

    Building strength from the inside out: Why pelvic floor health matters for women in construction and beyond

    The pelvic floor is vital to women’s health, supporting essential functions like bladder control, spinal stability, and sexual wellness. This network of muscles is often overlooked but is crucial for women in physically demanding professions like construction and the skilled trades. Incorporating exercises such as lunges, deep squats, and pelvic tilts into your routine can help strengthen these muscles, improving core stability and reducing the risk of injury.  

    The power of the pelvic floor  

    The pelvic floor is a group of muscles and connective tissues located at the base of the pelvis. These muscles form a supportive sling that helps keep vital organs in place while also playing a critical role in bladder control, core stability, and sexual health. Though commonly associated with childbirth recovery, pelvic floor health is essential for all women, regardless of age or life stage. Women in construction and trades, in particular, often perform tasks like lifting heavy objects and repetitive bending, which place added strain on this area, making it even more important to maintain strength.  

    Muscles in the pelvic floor  

    The pelvic floor is composed of three key muscle groups:  

    • Levator ani: This includes the pubococcygeus, iliococcygeus, and puborectalis muscles, which work together to support the pelvic organs and control bowel and bladder functions.  
    • Coccygeus: A smaller muscle that stabilizes the tailbone and contributes to pelvic floor support.  
    • Deep perineal pouch: These smaller muscles aid in urinary and reproductive functions.  

    Together, these muscles coordinate with the core and diaphragm, creating a dynamic support system for the lower body.  

    Functions of the pelvic floor  

    Support pelvic organs  

    The pelvic floor acts as a foundation for the bladder, uterus, and rectum. Strong pelvic floor muscles hold these organs in place, preventing issues like pelvic organ prolapse, where organs may shift downward due to weak support. This condition can cause discomfort, pain, and urinary incontinence, especially in women whose jobs involve heavy lifting. For tradeswomen, strong pelvic floor muscles help safeguard against these complications, ensuring long-term health and comfort.  

    Stabilize the pelvis and spine  

    The pelvic floor plays a significant role in core stability, working alongside the abdominal and back muscles to stabilize the pelvis and spine. This stabilization is essential for maintaining posture, reducing the risk of lower back pain, and performing physically demanding tasks safely. For women in construction, whose jobs often require twisting, lifting, and prolonged standing, a strong pelvic floor acts as a built-in support system, preventing injuries and improving overall mobility.  

    Assist with sexual function  

    Pelvic floor muscles play a direct role in sexual health by supporting the vaginal walls and improving blood flow to the area. Strong muscles enhance sensation and improve muscle control, contributing to a better sexual experience. A healthy pelvic floor also reduces the risk of discomfort or pain during intimacy, promoting both physical and emotional well-being.  

    Support bowel and bladder control  

    One of the most well-known functions of the pelvic floor is its role in bowel and bladder control. These muscles help regulate the release of urine and stool, preventing incontinence. Women in construction often work in environments with limited restroom access, making strong pelvic floor muscles particularly valuable for maintaining control and comfort throughout the workday.  

    Pelvic floor disorders  

    Pelvic floor disorders occur when the muscles become too weak, too tight, or unable to function correctly. Weakness often results from factors like pregnancy, childbirth, aging, obesity, or repetitive heavy lifting. Tightness, on the other hand, can stem from chronic stress, poor posture, or trauma. Both conditions can lead to symptoms such as urinary incontinence, pelvic pain, and bowel control issues.  

    Tradeswomen, in particular, are at risk of developing pelvic floor disorders due to the physical demands of their work. Improper lifting techniques, prolonged standing, and repetitive strain can exacerbate these issues over time. Pelvic floor dysfunction may also result in pelvic organ prolapse, where weakened muscles allow organs to shift downward, causing significant discomfort. 

    Recognizing the early signs—such as frequent urinary leaks, a sensation of heaviness in the pelvis, or pain during intercourse—is key to seeking appropriate treatment. Pelvic floor therapy, lifestyle adjustments, and targeted exercises can help address these concerns, restoring strength and functionality.  

    8 exercises to strengthen your pelvic floor  

    The following exercises are effective alternatives to traditional Kegels. They target the pelvic floor and surrounding muscles, improving core stability, strength, and overall functionality. These movements are particularly beneficial for women in physically demanding professions, providing a solid foundation for tackling everyday challenges.  

    1. Lunges

    Lunges are a compound exercise that works the lower body while engaging the pelvic floor. Stand upright with feet hip-width apart. Step one foot forward, lowering your body until both knees form 90-degree angles. Keep your core engaged and focus on lifting your pelvic floor as you push back to the starting position. Repeat on the other side.  

    This movement strengthens the thighs, hips, and glutes, which are closely connected to the pelvic floor. It also improves balance and coordination, which are essential for tasks requiring stability, such as climbing ladders or lifting heavy objects.  

    2. Inner thigh squeeze with glute bridge  

    This exercise activates the inner thighs and glutes while engaging the pelvic floor. Lie on your back with your knees bent and feet flat on the floor. Place a small ball or cushion between your knees. Squeeze the ball as you lift your hips into a bridge position, focusing on engaging the pelvic floor at the top of the movement. Lower slowly and repeat.  

    The squeezing motion targets the adductor muscles, which support pelvic floor strength. The bridge element also strengthens the glutes, improving hip stability and reducing the risk of lower back strain during physical labor.  

    3. Deep squat  

    Deep squats are one of the best functional exercises for strengthening the pelvic floor. Stand with your feet shoulder-width apart, toes slightly turned out. Lower your hips as if sitting in a chair, going as deep as your flexibility allows while keeping your chest upright and your core engaged. Push through your heels to return to standing.  

    This movement stretches the pelvic floor muscles while activating them to provide support. Deep squats also build strength in the legs and hips, enhancing mobility and reducing strain during repetitive bending or lifting.  

    4. Bird dog  

    Bird dog is a core-stabilizing exercise that engages the pelvic floor. Start in a quadruped position with your wrists under your shoulders and knees under your hips, ensuring your spine remains neutral. Extend one arm and the opposite leg simultaneously, keeping your movements slow and controlled. Hold briefly, then return to the starting position and switch sides.  

    This exercise improves balance and coordination while strengthening the pelvic floor, core, and lower back. It’s particularly useful for preventing strain and injuries in women performing repetitive physical tasks.  

    5. Pelvic tilts  

    Pelvic tilts are a gentle way to activate the pelvic floor and relieve lower back tension. Lie on your back with your knees bent and feet flat. Tilt your pelvis upward and push your lower back against the floor. Hold for a few seconds before releasing.  

    This exercise strengthens the pelvic floor and lower abdominal muscles, improving posture and reducing the risk of lower back pain. It’s ideal for beginners or anyone recovering from an injury. 

    6. Dead bugs  

    Dead bugs are a great core-strengthening exercise that also engages the pelvic floor. Lie on your back with your arms extended toward the ceiling and your knees bent at a 90-degree angle; your knees should align with your hips. Slowly lower one arm and the opposite leg toward the floor, keeping your core engaged and your lower back pressed into the mat. Return to the starting position and repeat on the other side.  

    This exercise improves coordination and core stability, both of which are essential for pelvic floor strength. Dead bugs mimic functional movements, making them particularly beneficial for women in construction who often work in awkward positions or carry heavy loads. Engaging the pelvic floor during this controlled movement strengthens the muscle group’s ability to support your spine and pelvis.  

    7. Side-lying leg lifts  

    This exercise strengthens the gluteus medius, hips, and pelvic floor and improves overall stability. Lie on your side with your legs stacked and your body in a straight line. Rest your head on your lower arm and place your top hand on the floor in front of you for support. Slowly lift your top leg to about 45 degrees, keeping your foot flexed and your hips steady. Lower it back down with control and repeat.  

    Side-lying leg lifts help balance the muscles around the pelvis, which is crucial for pelvic floor health. Strong hips provide better support to the pelvic floor and reduce strain during lifting, bending, and other physically demanding tasks.  

    8. Standing heel raises  

    Heel raises are a simple but effective way to engage the pelvic floor while strengthening the calves and improving balance. Stand with your feet hip-width apart, holding onto a sturdy surface for support if needed. Slowly lift your heels off the ground, rise onto the balls of your feet, and focus on engaging your pelvic floor as you lift. Lower back down with control and repeat.  

    This exercise improves lower-body strength and coordination, helping reduce strain on the pelvic floor during daily activities. For women in trades who are often on their feet for long hours, heel raises can improve overall stability and prevent fatigue-related injuries.   

    Bottom line  

    Pelvic floor health is essential for women’s well-being, particularly those in physically demanding fields like construction. Incorporating targeted exercises into your fitness routine can strengthen this critical muscle group, improve core stability, and reduce the risk of injury or dysfunction. 

    For more tips on health and wellness in the trades, subscribe to our weekly newsletter and follow us on social media.

  • Building strength: Proactive tests for women’s health 

    Building strength: Proactive tests for women’s health 

    Women in construction, engineering, and architecture know how demanding these industries can be, but balancing work with health shouldn’t be overlooked. Health concerns like heart disease, breast cancer, and osteoporosis affect many women, but proactive care can make a huge difference. Tests like DNA profiling and full-body imaging offer early detection opportunities, helping women stay ahead of potential issues.  

    The importance of understanding your health  

    Knowing your health status isn’t just about treating problems as they come up—it’s about staying ahead of them. Early detection is often the key to managing or preventing serious illnesses, especially in fast-paced industries where stress and physical labor can add extra strain. Understanding personal risk factors allows women to make informed decisions about their diet, exercise, and lifestyle habits, improving long-term outcomes.  

    Being proactive also builds confidence. When you have a clear understanding of your health risks, you can better focus on your personal and professional goals. Women in physically demanding fields like construction and engineering especially benefit from this proactive approach, ensuring they remain capable and strong in every aspect of their lives.  

    Women’s health, uncovered  

    Many common health conditions in women are preventable or manageable with early detection. Regular screenings combined with proactive tests can save lives by identifying issues before they become severe. Here are some of the most prevalent health concerns:  

    Cervical and ovarian cancer  

    Cervical and ovarian cancers are among the most serious health threats women face. Routine Pap smears and HPV testing are essential for detecting cervical abnormalities early. For ovarian cancer, there are currently no widespread screening methods, but women with a family history of the disease may benefit from genetic testing or ultrasounds. Early diagnosis is critical since symptoms like bloating or pelvic pain can often go unnoticed.  

    Heart disease  

    Heart disease remains the leading cause of death among women, yet it’s frequently overlooked. Symptoms such as fatigue, shortness of breath, and chest discomfort often go unreported. Regular blood pressure, cholesterol checks, and lifestyle modifications can significantly reduce risks.  

    Breast cancer  

    Breast cancer screenings, including mammograms, are vital for early detection. Women with a family history of breast cancer may need to start screenings earlier or consider genetic counseling. Early intervention increases survival rates and may reduce the need for invasive treatments.  

    Osteoporosis  

    Bone health is often ignored until it’s too late. Due to hormonal changes during menopause, women are at higher risk for osteoporosis. Bone density tests can identify problems before fractures occur, allowing time to strengthen bones through diet, exercise, or medication.  

    Diabetes  

    Type 2 diabetes is on the rise, particularly among women with sedentary jobs or high stress levels. A fasting blood glucose test or HbA1c test can detect prediabetes early, giving women a chance to reverse it with lifestyle changes.  

    Autoimmune disorders  

    Conditions like rheumatoid arthritis or lupus disproportionately affect women. Regular blood tests can identify early markers, leading to faster diagnosis and treatment. Staying alert to symptoms such as joint pain, fatigue, or skin changes is critical.  

    10 proactive health tests for women to consider  

    1. DNA testing  

    DNA testing provides valuable insights into your genetic blueprint, revealing predispositions to various health conditions. By identifying genetic risks for illnesses such as breast cancer, heart disease, or autoimmune disorders, women can take a more proactive role in managing their health. This test can guide decisions on lifestyle modifications, such as adopting a heart-healthy diet or increasing cancer screening frequency. 

    Some DNA tests also shed light on inherited conditions that may affect future generations, helping women make informed family-planning choices. These tests are often quick, non-invasive, and increasingly accessible through healthcare providers or at-home kits. Beyond predicting diseases, DNA testing can also offer insights into how your body metabolizes nutrients and medications, allowing for more personalized treatment plans. By understanding your genetic risks, you can partner with your healthcare provider to create a tailored plan for prevention and care.  

    2. Epigenetics  

    Epigenetic testing goes beyond your genes to explore how environmental and lifestyle factors influence their expression. This test can reveal how elements such as diet, stress, exercise, and toxin exposure impact your cellular health. Unlike DNA, which remains constant, epigenetic changes are dynamic and can provide a roadmap for lifestyle adjustments to promote long-term wellness. For instance, the test might identify specific dietary needs or highlight areas where stress reduction could improve overall health. 

    This emerging area of science also offers clues about aging and the potential for reversing specific cellular damage through healthier habits. Women looking to optimize their health can use this information to design personalized wellness strategies based on how their genes are currently being expressed. With regular epigenetic monitoring, it’s possible to track the impact of positive lifestyle changes over time, making it a powerful tool for staying ahead of potential health challenges.  

    3. Microbiomics  

    The gut microbiome is often called the body’s “second brain” due to its profound impact on overall health. Microbiome testing analyzes the bacteria, fungi, and other microorganisms in your digestive system to identify imbalances that could contribute to chronic health conditions. Poor gut health has been linked to issues like inflammation, autoimmune diseases, mental health disorders, and even obesity. 

    By understanding your microbiome’s composition, you can take targeted steps to improve it, such as introducing specific probiotics or adjusting your diet. For example, adding fiber-rich foods or reducing processed sugar can promote a healthier gut microbial balance. This test also shows how well your gut absorbs nutrients, which are key to energy levels and immunity. Armed with microbiomic insights, women can make meaningful changes to enhance their physical and mental well-being.  

    4. Full-body imaging  

    Full-body imaging provides a non-invasive way to identify potential health concerns before symptoms arise. Using advanced scanning technologies, these tests can detect abnormalities like tumors, organ irregularities, and early signs of disease. Unlike routine blood tests or physical exams, full-body scans offer a more comprehensive view of what’s happening inside your body. This makes them particularly useful for catching conditions that might not present obvious symptoms, such as early-stage cancers or aneurysms. The peace of mind that comes from a clear scan—or the opportunity to address an issue early—can be life-changing. 

    While these scans are not replacements for regular screenings, they are an excellent complement for those who want a thorough health checkup. Many imaging centers offer packages tailored to women’s health, ensuring the scans focus on areas most relevant to female physiology. This proactive approach can be a valuable step toward long-term wellness for women working in high-stress industries.  

    5. Metabolomics  

    Metabolomics testing examines the biochemical processes that sustain your body, offering a detailed look at how your metabolism functions. This test can identify metabolic imbalances that may lead to chronic conditions like diabetes, obesity, or heart disease. It also reveals how your body processes nutrients, helping you optimize your diet for better energy and overall health. For women experiencing unexplained fatigue, weight changes, or hormonal fluctuations, metabolomics can pinpoint underlying issues such as vitamin deficiencies or poor glucose regulation. 

    The test also provides insights into how your body reacts to stress, helping you create a more tailored wellness plan. By understanding your metabolic health, you can make informed decisions about exercise, nutrition, and supplements to improve your quality of life. By uncovering hidden imbalances, metabolomics testing empowers women to take charge of their health in a more precise and personalized way.  

    6. Hormone panel testing  

    Hormone panel testing evaluates key hormones like estrogen, progesterone, testosterone, and thyroid hormones, which play critical roles in overall health. Imbalances in these hormones can lead to symptoms such as fatigue, mood swings, weight fluctuations, and irregular menstrual cycles. For women approaching menopause, this test can identify shifts in hormone levels that contribute to hot flashes, bone loss, or sleep disturbances. It’s also valuable for addressing issues like polycystic ovary syndrome (PCOS) or thyroid disorders, which are common among women. 

    By pinpointing imbalances early, healthcare providers can recommend tailored treatments, such as hormone replacement therapy or lifestyle adjustments. Hormone testing is particularly beneficial for women in physically demanding professions, where maintaining energy and strength is essential. This approach helps women feel their best while reducing the risk of long-term complications linked to hormonal issues.  

    7. Vitamin and mineral testing  

    Vitamin and mineral testing measures the levels of essential nutrients in the body, such as vitamin D, vitamin B12, iron, magnesium, and calcium. These nutrients are vital for energy, immunity, bone health, and cognitive function. Deficiencies can lead to symptoms like fatigue, frequent illness, poor concentration, and even more severe conditions like anemia or osteoporosis. Ensuring optimal nutrient levels is key to maintaining stamina and focus for women with demanding schedules. 

    Testing provides actionable information to fine-tune your diet or add targeted supplements where needed. For instance, supplements or increased sun exposure can address a low vitamin D level, while an iron deficiency may require dietary changes or iron therapy. Staying on top of these levels can prevent long-term health issues and enhance overall well-being. Regular testing ensures your body has the resources it needs to thrive.  

    8. Inflammation marker tests (CRP or ESR)  

    Chronic inflammation is a silent driver of many health problems, including heart disease, diabetes, arthritis, and even cancer. Inflammation marker tests, such as C-reactive protein (CRP) or erythrocyte sedimentation rate (ESR), measure levels of inflammation in the body. Elevated markers could indicate an ongoing issue, such as an infection, autoimmunity, or lifestyle factors like stress or poor diet. These tests are simple but provide powerful insights into your overall health. 

    Reducing inflammation through diet, exercise, and stress management can lead to noticeable improvements in energy and focus. Early detection of inflammation also allows for preventative measures before it develops into a more serious condition. By understanding your inflammation levels, you can work with your healthcare provider to create a strategy for reducing risks and improving long-term health outcomes.  

    9. Bone turnover markers  

    Bone turnover markers are specialized tests that evaluate how your body breaks down and rebuilds bone tissue. These tests are especially important for women, as the risk of osteoporosis increases with age due to hormonal changes, particularly after menopause. Doctors can assess bone health and identify early signs of bone loss by measuring markers like osteocalcin or bone-specific alkaline phosphatase. This information is crucial for women working physically demanding jobs, where strong bones are essential for injury prevention. 

    Early detection of bone density issues enables targeted interventions, such as calcium and vitamin D supplementation, weight-bearing exercise, or medications designed to slow bone loss. For women with a family history of osteoporosis or fractures, these tests are invaluable for proactive care. Monitoring bone turnover helps maintain skeletal strength and reduces the risk of debilitating fractures later in life.  

    10. Sleep study (polysomnography)  

    A sleep study, or polysomnography, is a diagnostic tool that evaluates sleep disorders like sleep apnea, insomnia, or restless leg syndrome. Poor sleep can have profound health implications, including an increased risk of heart disease, diabetes, depression, and cognitive decline. Women in high-stress industries often face sleep disturbances that go undiagnosed, affecting their productivity and overall well-being. 

    A sleep study monitors brain waves, breathing patterns, heart rate, and oxygen levels during sleep to pinpoint issues. For example, sleep apnea, a condition where breathing repeatedly stops and starts during sleep, can lead to chronic fatigue and cardiovascular strain if left untreated. Addressing sleep disorders through interventions like CPAP machines, therapy, or lifestyle changes can significantly improve energy levels and mental clarity. Proactive testing ensures women get the rest they need to support their demanding lives and long-term health.  

    Bottom line  

    Proactive health tests empower women to stay strong and productive in all areas of life, including demanding industries like construction and engineering. 

    Learn more about staying healthy while excelling in your career by subscribing to the Under the Hard Hat newsletter at underthehardhat.org/join-us and following us on social media. 

  • Breaking barriers for WIC: A conversation with Stephanie Schmidt-Lehmann of ABC

    Breaking barriers for WIC: A conversation with Stephanie Schmidt-Lehmann of ABC

    Stephanie Schmidt-Lehmann, Executive Vice President of Industry Relations and Member Value at Associated Builders and Contractors, has built a career that defies expectations. From being one of five women in her engineering class to leading multimillion-dollar projects, her journey is a testament to resilience, adaptability, and strong leadership. In this interview, Stephanie shares her path into construction, the defining moments of her career, and the lessons she’s learned about leadership, self-growth, and making an impact in the industry. 

    UTHH: Can you share your story about how you got started in the construction industry? Was this career path something you envisioned for yourself?

    Stephanie: I didn’t imagine myself going into construction when I was younger. But as a kid, I always loved building things and playing ball with the boys—I was drawn to what was considered more ‘masculine’ activities at the time. When I was in high school, I wasn’t sure what I wanted to do.

    A turning point came when an advisor encouraged me to look into engineering. He recognized that I had a natural talent for it and suggested I put my skills to use. At that time, there weren’t many women in those programs, but I decided to go for it and pursued a degree in architectural engineering. I was one of only five women in my class, and I really excelled. After graduating, I started my career in project management and estimating and then moved into a construction management role at Penn State in the late ‘90s. That’s where my journey really began.

    UTHH: Who or what inspired you to pursue a career in construction, and how did that shape your journey?

    Stephanie:  It wasn’t something I always planned, but once I got into the industry, I was hooked. No two projects are ever the same, and seeing something go from an idea to a completed structure is incredibly rewarding. I also love the teamwork aspect—construction is all about working with a group of people and bringing different skill sets together.

    One person who really inspired me was a senior VP at Penn State. She was in a high-level leadership position and seeing her succeed made me realize that women could absolutely take on major roles in this industry. I had the chance to work directly with her, and learning from her helped shape how I approach my work and leadership today.

    UTHH: Were there any defining moments or turning points in your career that stand out to you?

    Stephanie:  One of the biggest moments in my career was when I was asked to lead Poole Anderson Construction. I had worked with them before on projects at Penn State, and when they decided to merge with a general contractor, they saw me as the person who could handle the transition.

    It was a big leap—we went from working on $5 million projects to managing $80 to $100 million jobs. Taking on that business management role and helping scale the company was a defining point for me. It reinforced that I had the leadership skills to drive growth and navigate change.

    UTHH: What lessons have you learned about resilience and self-growth throughout your career?

    Stephanie:  One of the biggest things I’ve learned is that you have to master your craft. Respect in this industry comes from doing good work—being prepared, knowing your job inside and out, and putting in the effort every day. Collaboration is also huge in construction. You have to respect the skills of the people around you and lean into their strengths to get the best results.

    Another lesson is to set clear career goals. Early on, I knew I wanted to run a company one day, and keeping that vision in mind helped me focus on what I needed to do to get there. And finally, say ‘yes’ to opportunities. Taking on extra responsibilities and going beyond your job description opens doors you might not expect.

    UTHH: Construction has traditionally been a male-dominated industry. What challenges have you faced as a woman, and how have you overcome them?

    Stephanie:  When I was in college, there were only five women in my program. Starting out in the industry, I was often the only woman in the room. That meant I had to develop strong soft skills, build relationships, and have thick skin.

    But I never saw being the only woman as a disadvantage. In fact, I saw it as an opportunity. If you’re the only woman in the room and you do great work, people remember you. The key is earning respect through the quality of your work and being a team player.

    UTHH: What advice would you give to women aspiring to leadership roles in this industry?

    Stephanie:  Work on your communication and soft skills. Construction is like a team sport—you have to be able to collaborate and work well with others. On top of that, keep developing your technical skills and have a clear vision of where you want to go in your career.

    UTHH: How has the construction industry evolved in terms of diversity and inclusion since you began your career? What changes are still needed?

    Stephanie:  Things have definitely improved. In 2024, women made up 14% of the construction workforce, which is the highest it’s ever been. More women are being recognized in the field, and there are more opportunities than when I started. Schools and industry initiatives are also making construction a more accessible career path for women.

    But there’s still work to do. One of the biggest things we need to improve is making job sites more accommodating—whether that’s better-fitting safety gear, health and hygiene considerations, or improving working conditions. These are small but important changes that will make the industry more welcoming to women.

    UTHH: What are the biggest misconceptions about women in construction, and how can we challenge those narratives?

    Stephanie:  One of the biggest misconceptions is that women don’t want to work in construction because it’s too physical or dirty. Another is that women in the industry aren’t as dedicated to their careers because of family responsibilities. The reality is none of that is true. Women bring a lot of value to construction and oftentimes want to get their hands dirty.

    To change these narratives, we need to do a better job of promoting the construction industry as a place for women to work with many great career opportunities. This starts with educating people on the range of career paths available to shift outdated perceptions.

    UTHH: How do you see the role of women shaping the future of the construction industry?

    Stephanie:  Women bring a different perspective to projects, which improves outcomes and enhances collaboration. They also help create a workplace culture that makes people feel valued, which can attract more talent to the industry.

    UTHH: What message would you share with young women considering a career in construction but unsure if it’s the right path for them?

    Stephanie:  Construction is a growing field with great earning potential and relatively no pay gap between men and women. There are so many diverse roles—whether you want to be in leadership, project management, or hands-on building, there’s something for everyone. If you want a career where you can make a real impact, construction is worth considering.

    UTHH: Are there any programs or initiatives you’ve been involved in that you believe are particularly impactful for women entering the field?

    Stephanie:  For anyone interested in construction, I’d say get involved in programs and national peer groups early and focus on your strengths. Finding a niche that plays to your abilities will set you up for success. Here at ABC, we’ve held chapters that create leadership opportunities specifically for women. Girls’ camps are also a great way to give young women hands-on experience and help them see what’s possible in this field. It’s about getting involved, as there are opportunities out there now, you just have to look.

    Want more stories like Stephanie’s? Subscribe to our newsletter for insider insights, industry trends, and inspiration from trailblazers in construction!

  • California announces $13 million to reduce barriers for women in construction

    California announces $13 million to reduce barriers for women in construction

    Construction is an overwhelmingly male-dominated industry.  In 2024, just 11.2% of US construction workers were female, and in California, only 4% of building trades apprentices were women. To address this imbalance and create conditions conducive to women working in the industry, the California Department of Industrial Relations (DIR) has announced $13 million in funding available through the Equal Representation in Construction Apprenticeship (ERiCA) grant.

    The grant, managed by the Division of Apprenticeship Standards (DAS), represents the second round of funding to expand opportunities for women, non-binary individuals, and other underrepresented groups in the construction industry.

    In a press release, DIR director Katie Hagen said, “DIR’s apprenticeship programs embody California’s commitment to fostering a diverse workforce that enhances productivity and strengthens the economy. The grant funding announced today will continue our efforts to advance equity and inclusion while meeting critical labor market demands in high-need industries.”

    Rather than simply focusing on ramped-up recruitment efforts, the ERiCA grant strives to help prospective female applicants address barriers to joining apprenticeship programs, such as childcare costs. The grant program assists working mothers with childcare costs by providing funding for childcare and babysitting services. By reducing or removing this barrier to training in the skilled trades, DIR can make it easier for women to pursue apprenticeship programs.  

    The ERiCA grant also provides funding to create a more welcoming, inclusive environment for women when they reach the job site. This training is crucial because, according to a 2021 survey, 26.5% of respondents experienced frequent harassment for being a woman, and 23.6% experienced “frequent sexual harassment.” This funding covers mentoring, mental health support, and anti-harassment training for all personnel on the construction site, from apprentices and laborers to contractors and managers. 

    Adele Burnes, acting chief of the DAS, said the grant would help level the playing field. “Building trades apprenticeships offer a significant opportunity for economic mobility,” she said. “This grant ensures that we are breaking down barriers and building awareness among women, non-binary individuals, and underrepresented populations in construction careers.”

    In the first round of the ERiCA grant, $25 million of funding was shared between 19 programs, including Childcare Leading to Inclusion in Construction and Hard Hat Women’s Equity Education Initiative. 

    Those wishing to apply for the grant can now apply for the second round of grant funding by visiting https://www.dir.ca.gov/DAS/Grants/ERICA.html.

    To stay up-to-date on all the latest construction industry news, subscribe to our weekly newsletter and follow us on LinkedIn!

  • True grit: Michele Daugherty’s journey to leading ABC Central Florida

    True grit: Michele Daugherty’s journey to leading ABC Central Florida

    Michele Daugherty isn’t just breaking glass ceilings—she’s shattering concrete ones. As the CEO of the ABC Central Florida Chapter, she’s a force of nature in the construction industry, carving a path for women and nontraditional workers in a field historically dominated by men. But her journey wasn’t a straight road—it was a winding, grit-filled adventure that started in rural Nevada, took her to a gold mine (literally), and led her to become one of the most influential voices in construction workforce development today.

    From stuffing her hard hat with lamb’s wool on her first job site to proving her worth among skeptical peers, Daugherty has never let barriers hold her back. Instead, she’s bulldozed through them, armed with determination, resilience, and a deep passion for training and mentorship. In this exclusive interview, she shares her story of hard-earned success, the lessons that shaped her leadership, and her vision for the industry’s future.

    Under the Hard Hat: Let’s start with your personal journey. Did you plan to pursue a career in construction, or did you find yourself drawn to the industry along the way?

    Michele Daugherty: It’s actually a funny story. I grew up in rural Nevada, always knowing I wanted to go to college and that I had big aspirations, but I wasn’t sure how I’d get there. I ended up working for a gold mine in their construction division. When I applied, they offered me office jobs, but I told them straight up that those jobs didn’t pay enough to get me out of my small town. I needed jobs that paid well. They saw I was mechanically inclined and gave me a shot, and that’s how it all started.

    UTHH: What was it like being a woman stepping onto that first job site?

    MD: Oh, it was an experience! My first day, I showed up in my oversized hard hat—had to stuff it with lamb’s wool just to make it fit—and my clown-sized work boots because they didn’t make them small enough for women back then. I was determined to be seen as a construction professional, not a woman in construction. But the moment I walked onto the site, I heard, “Sweetie, honey, babe.” I ignored it until someone finally yelled, “Hey, you, girl!” and assumed I was lost. When I told him I worked there, he said, “Oh, sweetheart, vendors go through a different gate.” When I told him I was reporting to Leo, he said, “Oh, I gotta see this.” 

    AN: How did you handle that skepticism?

    MD: I told my new boss, “If I’m not pulling my weight in two weeks, fire me.” He laughed and said, “I probably won’t be allowed to.” I said, “Yes, you will. Just tell me it’s not working out, and I’ll leave.” That was my attitude—I wasn’t there to prove I belonged as a woman; I was there to work, make good money, and get my hands dirty. And I did. I fell in love with the work, the industry, and the opportunities it provided.

    UTHH: You’ve mentioned that working in construction helped fund your education. How did that shape your view on the industry?

    MD: People always say construction is a great path for those who don’t want to go to college, but I’m proof that it’s also a great way to pay for college. I worked hard, earned good money, and used that to attend the University of Nevada, Reno. When I arrived, I remembered a dean who had visited my high school years before. I kept the paperwork he handed out, set up a meeting, and basically said, “I’m not asking for a handout, but I need connections to get a job.” That meeting changed my life—I was hired on the spot and later became the College of Business Advising Center director.

    UTHH: How did you transition from that world into ABC?

    MD: Claire Andriola, then-president of ABC’s Sierra Nevada Chapter, came into my office one day, stressed about a situation. I was floored when she told me about ABC and its training programs. Where I came from, learning on the job meant, “Do this, do that.” I had never seen structured, high-quality construction training programs. I was so intrigued that I decided to take a quick five-year sabbatical from academia to work with ABC. That “quick sabbatical” turned into 20 years; I haven’t looked back.

    UTHH: What drew you to ABC’s mission?

    MD: I loved apprenticeship programs and companies that trained their people, prioritized safety, and strived to be the best. I became a master trainer for the National Center for Construction Education and Research and started teaching apprenticeships. By day, I had my nonprofit leadership job; by night, I was in the classroom, getting my hands dirty again. It was the perfect blend of my skills and passion.

    UTHH: You’ve overcome a lot in your life, including epilepsy. How did that shape your resilience?

    MD: I was diagnosed at five, and the medication I was on caused dyslexia, speech impediments, and difficulty processing emotions. I had to learn to read social cues because I didn’t feel emotions the way others did. But that actually became a strength—it helped me master leadership techniques like mirroring before I even knew what they were. My mother always told me, “Yeah, it’s going to be harder for you. That’s just a fact. Don’t whine—work harder.” So that’s what I did, and those barriers became blessings.

    UTHH: I hear a lot from your story that it never occurred to you that you wouldn’t or couldn’t do these things, which sets you apart from the crowd. Did you ever let those challenges limit you?

    MD: Absolutely not. I had to get creative. I struggled with reading and math, so I leaned into what I was good at—sports, theater, and CTE (Continuing Teacher Education) classes. I stayed busy to keep the spotlight off my weaknesses. And at 16, I made a choice—I took myself off my epilepsy medication without telling my parents. The side effects outweighed the risks to me. Overnight, I went from a C/D student to an A/B student. It was overwhelming, but it changed my life. That’s why I’m so passionate about mental health today. I understand what it’s like to feel lost in your success.

    UTHH: What challenges do you think still exist for women in construction?

    MD: The biggest issue isn’t just about women—it’s about people. We have a global shortage of half a million workers. The industry has an image problem. People still see construction as “second-class” work, even though it offers incredible financial opportunities. But here’s the silver lining—desperation breeds opportunity. The industry is more open than ever to nontraditional hires because the traditional workforce isn’t showing up. The door is wide open.

    UTHH: What can we do to encourage more diversity in the field?

    MD: We need to change the narrative. It’s not that the industry is holding back women; women aren’t knocking on the door. We need to show them that construction isn’t just for “big, bulky guys.” I was 5’2” and 102 pounds, swinging a pickaxe! The real question isn’t about gender or background but grit. If you’re willing to work, you can succeed.

    UTHH: What’s next for the construction industry?

    MD: We will see more automation and robotics; some worry that means fewer jobs. But we have a workforce shortage—automation will help us, not replace us. The industry is also shifting toward prioritizing worker health, mentorship, and training. The days of “just figure it out” are over. Younger generations want structured training, and companies that invest in it will thrive.

    UTHH: Any final thoughts?

    MD: If you’re willing to work hard, construction offers limitless opportunities. It’s time to break the old stereotypes and show people that this industry is for everyone. If you have grit, you belong here.

    Like this and want more content like it? Subscribe to our newsletter and follow us on social media for more insights and interviews with women changing the face of the construction industry.

  • UTHH Women in Construction Week highlight: Build Like A Girl Canada

    UTHH Women in Construction Week highlight: Build Like A Girl Canada

    The carpentry and construction industries are often seen as a man’s game, and that’s what Build Like A Girl Canada is looking to combat. Founder Nikki Rhea aims to help women build beautiful woodworking pieces for their homes and self-confidence so they can realize their full potential. Since 2017, Build Like A Girl Canada has empowered thousands to try a new hobby in DIY construction and bridge the gender gap, one workshop at a time. 

    How Nikki Rhea turned wine rack requests into a successful business

    It all started with a demand for Nikki Rhea to build small items like shelves and wine racks. Known in her community for her woodworking and carpentry talent, she quickly became unable to keep up with the demand, with projects and requests only growing. 

    Instead of tackling everything herself, Rhea took to teaching a workshop. This way, the women would get the items they requested, learn a new skill, build confidence, and remove some of the barriers women typically encounter when it comes to building and construction. An evening dedicated to fulfilling one order turned into an output of 10+ items, and with Rhea still generating revenue with teaching, everybody won. 

    Nikki Rhea, founder of Build Like A Girl Canada

    The outpouring of positive feedback was unexpected, according to Rhea. Women were walking in timidly and walking out with a completed project they wanted and a sense of accomplishment. 

    These workspaces, also called SheShops, quickly snowballed into what is now known as Build Like A Girl Canada. Rhea’s vision is to inspire and empower each woman who leaves a SheShop. 

    What to expect from a workshop

    Each workshop varies in scope, and builders can sign up for a drop-in workshop using an online form to start small. All necessary materials will be prepped upon arrival, and tools will be available for each student.

    Workshop attendees will have all of the information about what they are building from the online form and can even choose custom sizing by emailing the team directly. Build Like A Girl stocks many paint brands and fusion mineral paints in colors like picket fence, chocolate, coal black, and trophy. 

    New builders should arrive in comfortable clothing, expect to learn a lot, and make a sizeable mess.

    Current workshops 

    Workshop types vary depending on the time of year, project demand, and other factors. Some examples of workshops that new builders could expect include:

    • Tiny Home Build (SOLD OUT): This tiny home build course teaches builders how to build a tiny home, from design to blueprints to cutting, framing, and final touches. It even gives students information on working with a plumber and an electrician and how to install a well and septic system. 
    • Custom Build 5-week course (SOLD OUT): In this custom build course, builders can get creative by finishing their own woodworking project over five weekly sessions. 
    • Knowledge of Tools Crash Course: This one-day crash course teaches builders the fundamentals of tools such as circular saws, table saws, jig saws, miter saws, and more. Students then take home a small project, thanks to their newly developed skills. 
    • Drop-in and Build: The aptly named drop-in and build course allows students to choose a project, choose a day that works for them, and show up and build it! This course offers 50 different project options, making it a fun workshop to attend again and again. 

    What the community is saying

    Build Like A Girl Canada has been involved in various ways in the local community and greater Canada. Not only does it host workshops, but Rhea also speaks at events around the country, advocating for women in construction and carpentry disciplines and making a difference by speaking up in these surrounding communities.

    Build Like A Girl Canada has long supported Girl Guides Canada and worked with them to help younger girls learn the basics of power tools. This allows them earn their “tool belt badge” and fosters an empowering, can-do spirit in our next generation of women. 

    They have also worked with school boards like Trillium Lakelands, appearing at speaking events and teaching woodworking classes. Schools like the ones in Trillium often lack these types of programs, and when they are offered, they are typically dominated by men. Build Like A Girl aims to show young women that carpentry and other trades are great career choices in a stable industry. 

    “The workshops are fun and rewarding. What a great experience to start with a pile of wood and to leave with a beautiful home decor piece that I built myself. The instructors are knowledgeable and very inspiring. Looking forward to attending more workshops in the future.” – Janet Moreira, workshop participant.

    The workshops are also promoted as deeply therapeutic, and mental health awareness is an important cause for the team at Build Like A Girl Canada. The concentration and mental focus in each SheShop help students achieve a state of meditation and clear their minds. 

    Inspired and want more content like this? Subscribe to our weekly newsletter and follow us on social media to stay updated on the latest industry insights for women in construction. 

  • Alisa Bailey of Waystone Consulting on being a woman in the AEC space: Part 1

    Alisa Bailey of Waystone Consulting on being a woman in the AEC space: Part 1

    When I was asked to write this article series, I struggled to solidify how I really felt about being a woman in construction. On the one hand, I love the industry and love my work, but on the other hand, it has been a grind, never seeming to become easier. I also wanted to ensure that the great men and women that I have had the pleasure of working with did not feel I was painting my whole experience as negative. And at the same time, I also wanted to be truthful about the realities that I and other female colleagues have and still face. 

    With that, here is part 1.

    Part 1: The pros and cons of a woman being in the field

    There are pros and cons to being a woman in construction

    The pros:

    1. You hold a unique position in the world, being only ten percent in your industry. And because of that unique position, you are an inspiration to the women and girls looking to follow in your footsteps.
    2. You have an opportunity to make a difference in how the world treats and views women.
    3. You provide a different viewpoint and perspective in a world dominated by men.
    4. You get to work in the AEC (Architecture, Engineering, and Construction) industry.

    The cons: Well…they are the same as the pros.

    And therein lies the challenge. 

    First, let’s talk about that unique position and becoming an inspiration to others. You are often revered for making it in a man’s world, with people musing about how hard it must have been and how great it is that you persevered…and succeeded. You also want to encourage those women and girls to join and stay in the industry. That the industry is amazing, dynamic, challenging, and fun. That you have loved your career, and even with the challenges you would not want to do something different. But that creates an immense burden, a feeling that you have to stick with it, even when it is really hard. Because if you quit, what message does that send to the women around you, and what message does it send to those who wanted you to fail? And yet, you don’t want to sugarcoat the reality of what women face, so they are shocked when they get in and are jolted by the reality of what their woman-ness means in that space. Even with all of my success, I still face some of those challenges and have had to create strategies to keep myself sane and healthy.

    Then, there is the amazing opportunity to make a difference. How many people can say that they have a real chance to change how their gender is perceived and to improve the existence of those who come after them? That is an amazing pro, and is a lot to put on the shoulders of so few. When things are not right and need to change, you feel the responsibility to stand up and speak out while also longing for the day that you can just be and not have to constantly be an advocate and, ultimately, an outsider. 

    And then there are the days when something happens, or something is said, and instead of fighting the good fight, you smile and nod or just sit silently. Whether it is a client saying it and you don’t want to offend or lose the deal, or you just don’t have it in you that day to say something, or you were so shocked that it even happened (and everyone else in the room just stood and watched as if nothing happened) that you couldn’t find words in the moment. Those are the moments you think about for a long time, either reliving the details and how you would do it differently next time or regretting your lost opportunity to do something. 

    Moving the industry away from egos and ‘win at all cost’, towards a foundation of collaboration, understanding, and respect for each other’s unique skillset and voice is the change the industry needs.

    Providing a different viewpoint, this is something that has taken many years to embrace, and now I understand and value that difference as the key to my success. In the early years of my career, I had no idea how to harness it and was loudly opinionated about far too many things (some that might not have been worthy of the isolation it garnered me). Through leadership training and a lot of personal growth, I was able to embrace my unique viewpoint and express it in a way that others could understand. I now recognize that every one of us has been molded by our one-of-a-kind experience in life and those differences create the amazing teams that we get to work with.  

    Moving the industry away from egos and ‘win at all cost’, towards a foundation of collaboration, understanding, and respect for each other’s unique skillset and voice is the change the industry needs. Shifting to a culture that encourages individuals to own their uniqueness, invites greater diversity, and fosters a kinder, more caring workplace will make the industry better. And it will ultimately help our industry with labour shortage issues and support skillsets that can better deal with the mental health issues that are finally being recognized in the industry.  

    So, you ask, why is there also a con? Because being in the minority and being different is exhausting. Fighting a system that has worked one way for so long feels like continuously pushing a boulder up a hill only to have it fall back down whenever you are close to the top.   Remaining confident in that path takes a toll. I’ve learned that to keep driving change and maintaining confidence in my path, I must remind myself that a boulder can’t continue to be pushed up the hill and fall back down without slowly eroding away into a grain of sand. Change is possible.

    Finally, item 4.  I love working in the AEC industry and couldn’t imagine myself doing anything else. I love learning new things every day, working with so many different people in so many different disciplines, finding ways to achieve seemingly impossible targets as a team and standing at the end of a project, seeing what your client described in words, looking back at you in three dimensions. The con, then? Well, the AEC industry is an industry that takes a long time to accept new things and to change. I am hopeful that with more people shifting into leadership positions, they want to see a change in the industry and don’t want others to have to experience the same issues that they encountered in their career journey; that we can start making exponential leaps forward in making this industry even more exceptional.

    Alisa Bailey

    Waystone Consulting

  • Building beyond limits: Jennifer Suerth on innovation, inclusion, and the future of construction

    Building beyond limits: Jennifer Suerth on innovation, inclusion, and the future of construction

    In honor of Women in Construction Week (March 2 – 8), we’re shining a spotlight on Jennifer Suerth, SVP of Pepper Construction. With expertise in architecture and structural engineering, Suerth isn’t just changing construction; she’s redefining who gets a seat at the table. And if the industry follows her lead, that table will be bigger—and better—for everyone.

    UTHH: Let’s dive into your personal journey. How did your career in construction begin? Was it always the plan?

    Jennifer Suerth: Not at all! I originally planned to be an architect. I earned my undergraduate degree in architecture from the University of Illinois—go, Illini!—but I didn’t fully grasp all the industry possibilities. I was the first generation in my family to attend college and knew I wanted to design buildings.

    A significant influence was a close family friend who was an architect. I shadowed him growing up, which planted the seed. My only family connection was that my great-grandfather once worked for Frank Lloyd Wright, but I didn’t know that until much later. As I went through school, I realized I was much more technical. I excelled in structural engineering courses and loved them more than traditional architecture.

    So, when I pursued my master’s at Illinois, I focused on the structures option within architecture. That led me to an internship at SOM (Skidmore, Owings & Merrill), where my first project was literally the Burj Khalifa. 

    UTHH: The world’s tallest structure isn’t a bad place to start. And then you pivoted into engineering?

    JS: Exactly. That internship at SOM’s structural engineering group solidified my passion. I later joined Arup, a prestigious international engineering firm. They had just opened their Chicago office, and the fact that a female principal, Nancy Hamilton, was leading it intrigued me. I realized I might never have the opportunity to work under a woman in leadership at that level again, so I jumped at it. And she became a huge mentor throughout my career.

    UTHH: What was it like working with her?

    JS: Nancy was tough, but I admired her. She was instrumental in my career—even when she left Arup, she continued mentoring me. Tragically, she later passed away from cancer, related to her time at Ground Zero after 9/11. But her impact on me, and many others, was profound. She demonstrated leadership’s many facets—its strengths and challenges—even in a male-dominated space. Through her example, I understood that leadership takes different forms, ultimately helping me discover my own leadership identity.

    UTHH: You’ve described yourself as someone who thinks holistically. How has that shaped your career?

    JS: My background in architecture and structural engineering helped me see the big picture. Many professionals in construction can be siloed, but I’ve always been interested in how everything comes together. It’s rare to balance both the creative and analytical sides of the brain, but I do. That’s helped me bridge gaps, especially when integrating technology into construction.

    UTHH: Technology is another space where you’ve made waves. How did you transition from engineering to construction tech?

    JS: When I was on-site for the JFK Delta expansion, I saw how underutilized technology was in construction. We were creating highly detailed digital models, but the general contractors weren’t leveraging them properly. I saw a massive disconnect.

    I loved engineering, but I also loved problem-solving. So, when Mortenson approached me about an integrated construction coordinator role focused on technology adoption, I jumped at the chance. I had no idea such a career path existed at the time, and honestly, a decade before, it probably didn’t.

    UTHH: Then you moved to Pepper Construction. What drew you there?

    JS: I wasn’t looking to leave Mortenson, but Pepper’s CEO, Stan Pepper, personally called me. He said, “We believe in technology, we’ve invested in it, but we need someone to lead and implement it.” That buy-in was the most challenging part, and it was already there. I saw the opportunity to advance tech and make a tangible impact in Chicago, my hometown.

    At Arup and Mortenson, I worked on globally recognized projects, but I wanted to build things my future kids could see and say, “Mom helped build that.” That mattered to me.

    UTHH: What challenges, if any, did you face stepping into leadership in such a male-dominated industry?

    JS: I walked in blind. Architecture school was 50/50 gender-wise, and my first boss was a woman who fostered diversity. So, I didn’t think about being a minority in construction—until I was in it.

    I remember keynoting a conference, and afterward, a friend said, “How did it feel being the only woman in a room of 200 men?” I hadn’t noticed—until he pointed it out. That said, being the only woman can work to your advantage. People remember you. If there are ten guys named Mike and one redheaded woman, they will remember me first.

    But there were real barriers. There were times I was the best candidate for a promotion but didn’t get it because of the old boys’ network. I’ve learned to be more vocal, especially about credit. If I say something and then a male colleague repeats it, and he gets credit, that’s frustrating. I used to let things slide, but now, as I aim for higher leadership roles, I make sure my voice is heard.

    UTHH: What advice would you give to women in construction looking to break into leadership?

    JS: Leverage your network. Early on, I underestimated the power of connecting with other women in the industry. Now, I realize those relationships are invaluable. We all face similar challenges, and sharing experiences helps us navigate them.

    Also, don’t be afraid to be yourself. I used to think I needed to act like male leaders to succeed, but I’ve learned my unique perspective is my strength. You weren’t hired to be a clone—you were hired because of who you are. Lean into that. It will set you apart and ultimately make you more successful. Stand out.

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