Tina's SurThrival Guide to Health over 40
by Tina Tang
I'm Tina Tang, a fit at 55 online strength coach. This podcast is my SurThrival Guide to health over 40 where I’ll share things I wish my mom had told me and where I’ll be interviewing experts to give us thoughtful guidance about aging well physically & mentally.New episode drops once a week. If you haven’t already, subscribe!
Episodes
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Why Being a Beginner at 56 Is a Gift
For the past year plus, I’ve been learning how to sprint in my mid 50s! In this episode, I share how the one tiny cue from my coach that changed my first step, why the sprint tips you see online don’t work for beginners, and how my friend Susanne flies cross-country for surf camp just to keep...
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Does someone have to be YOUR age to get it?
A client said something to me this week that I can't stop thinking about: "I don't feel like he understands what a woman my age needs." So what do women in their 50s need from a trainer? I think there are two mistakes: babying us, and treating us like we're 25 in a class that's built to leave you...
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The Jump Training Question Even Fitness Professionals Get Wrong
Do you progress plyos by adding more reps? More time? Nope. A director asked me this while I was drafting a workout, and it made me realize how differently plyos work from strength training. I talk about what “stiffness” really means, how to tell when you’ve gone thuddy, and how little time you...
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498 People, 10 minutes, 20 days: What Hoptober is teaching me
I bought a nutrition course over two years ago. I still have only 30% done. Meanwhile, 498 people from all over the world joined a 20 day jump challenge with me and Matt McInnes Watson. Women in their 50s, college strength & conditioning coaches, a teen baseball team, and one toddler who hasn't...
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I walked 102 miles in 9 days! And didn't train for it.
Hoptober challenge sign up details: https://www.ironstrongfitness.net/hoptober-2026 In this episode, I'm sharing my freshly arrived from vacation round up about my Cotswold's Way 9 day hike. I told Todd and my best friend Jennet, "Wanna do this?" in April. By September 20, 2026, we just walked…
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Eric Salvador on How to Become the Instructor People Follow Anywhere
This week I'm talking with my friend, Eric Salvador, who I consider the GOAT of group fitness instruction, about what keeps people coming back to a class and asking for you. You'll hear how he remembers every member's name and the exact weight they lifted last time, how he reads a room full of...
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Do You Really Need a Barbell to Get Strong After 50?
The interwebs is constantly telling us midlife people to lift heavy and heavy usually insinuates a barbell. My small group strength class was presented with the question, keep the barbells or not? This episode is about what is best for real people and their real constraints. To get on my Sunday...
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FREE99 gets you more that the $499 Solution
A couple years ago, I got a lab result that put me just over the line into prediabetic — and it made me actually pay attention to something I already knew. In this one: what A1C really measures, what I changed (and what I didn't), and why the exact same short list of boring, free habits shows up...
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As Plyo Queen, My Beef with "Jump for Bone Density" content
I have beef with all the "jump for bone density" content flooding my Instagram feed — and I bet yours too. My problem isn't the jumping. It's how it's being sold: sterile, medicinal, like a chore instead of something fun. I get into my own osteopenia diagnosis (surprising, since I was doing...
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The Elbow Update: Post Surgery Lessons About Grit And Why That Wins
I had elbow surgery 3 weeks ago after 14 months of physical therapy to avoid it. Here's the update: what occupational therpay looks like right after waking up, why my surgeon says most patients don't follow his own instructions, and the "boring" truth behind actually healing. Same lesson as jump...
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What 37 Years of Keeping in Touch Got Me
My "French nephew" Hector has been staying with us for 8 days in our small one-bedroom railroad apartment. I anticipated it might be hard as I've never had a guest this long. Instead it's been completely easy, and it's got me thinking about why: it's not luck, it's not really about me — it's 18...
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After 3 Docs, I Found the Elbow Guy
Sharing a story about my surgery and finding providers who care. I had elbow surgery a few days ago — after a year of PT, a doctor who spent two minutes with me, and another who didn't even read my chart before scheduling surgery. This week: the doctor who finally got it right, why he sat in the...
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Osteoporosis, Ozempic, and What "Lift Heavy" Actually Means
Two types of women are calling me lately. One just got diagnosed with osteoporosis or osteopenia and is following doctor's orders. The other is on a GLP-1 like Zepbound or Ozempic, lost significant weight, and is wondering why her body doesn't look the way she expected. Both need strength…
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The Advantage of Starting Over Twice - Career Pivots
I've started from scratch three times — Wall Street, jewelry store, personal trainer. And it turns out, doing it twice before was the best preparation for doing it again. In this episode I talk about why year one of anything is an investment, not a measuring stick — and why you are not failing…
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What to Actually Eat in Your 50s (No, You Don't Need to Cut Carbs)
I sat down with Kristen Arnold — board-certified sports dietitian, former pro cyclist, and someone who has spent 10 years helping women fuel smarter — and we got into all of it: why carbs are not the enemy, what's actually behind those evening cravings, how to eat around your workouts without...
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3 Days in Toronto with Acquaintances and Why You Say Yes to Invites
I just got back from a long weekend in Toronto with three kettlebell coaches I barely knew — and it turned into one of my favorite trips ever. This episode is about what happened when I said yes to an invite I wasn't sure about, what I learned about showing up in person, and why easy is exactly…
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55 on a field of 20-30 somethings isn't a handicap, it's a flex
2 weekends ago I competed in the Apex Athlete competition — think NFL combine for regular people — as the only 55-year-old on a field of Olympians, ex-NFL athletes, and collegiate athletes. I placed 47th out of 49 women. And it was one of the best days I've had. This episode is about what I…
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Even at 55, I Still Have to Push Myself to Show Up
I get FOMO at events I've missed. I even get annoyed seeing the posts after I've missed the event but it is because I know how in person events do make real connections. In this episode, I'm coming off my 3rd BellFest and talking about why in person will always beat social media DM's every single...
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How Perimenopause Is Messing With Your Endurance with Cycling Coach Marissa Axell
I talk with cycling coach Marissa Axell, who has nearly 20 years of experience coaching women over 40. We cover perimenopause, performance, sleep, strength training, and why going slower is actually how you get faster. Marissa Axell, a USECA (United Sports Endurance Coaching Academy) certified...
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Why I Stopped Training for Strength (And Started Training for Athleticism)
Two men made assumptions about my all-women's class — and they were dead wrong. In this episode I share what happened, why it lit a fire in me, and what it has to do with why I train for athleticism now instead of just strength. Spoiler: it involves a jump rope and a humbling boxing class. Where…
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The Best Business Advice I Ever Got — And Why Most Personal Trainers Never Hear It
When I started her career at Equinox, I was instructed to sell the way big gyms sell — fear-based assessments, bulk packages, session discounts. I hated it and never looked back. In this episode Ibreaks down why copying corporate sales structure can quietly work against you as a self-employed...
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Zoom Has a Ceiling — On My Business and My Relationships
I just got back from five days in Lisbon helping my friend Teresa open her kettlebell gym. Those five days reminded me of something we all know but conveniently forget— Zoom (or virtual) has a ceiling. On our relationships and on our business. We need to be in the room. I share a few examples of...
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You’re Not Out of Shape — Your Brain Is Just Learning
After a weekend skiing in Quebec, I noticed something interesting: My legs were fine. My conditioning was fine. But internally, I was done. In this episode, I explore why new skills feel exhausting — even when fitness isn’t the limiting factor. Topics include: The difference between muscular...
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“Bone on Bone,” Arthritis, and the Moment You Start Feeling Broken
At some point in midlife, many of us are given a diagnosis that changes how we move — not because of pain, but because of how the words land. “Bone on bone.” “You have arthritis.” “Degenerative.” In this episode, I share my take on how medical diagnoses are meant to inform — but how they often…
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Menopause Influencers Are Missing the Point About Jumping
Jumping for bone density matters. But it’s not the whole story. After watching my 86-year-old dad trip and fall, I started thinking differently about what actually prevents falls as we age. It’s not standing still and balancing on one leg — it’s how fast you can react when something unexpected...
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Does Ignoring What Happened This Weekend Actually Protect Your Peace?
This episode is a timely reflection on the murder of Alex Pretti, the VA ICU nurse, and why events that happen “far away” still affect us deeply. I talk about: Why the news feels heavy, anxiety-producing, and hard to look at How silence and avoidance can increase feelings of powerlessness Three...
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Do You Keep Your Mouth Shut About Politics When Your Business Is Online?
If your business lives online, staying quiet about politics can feel safer — but not always honest. In this episode, I talk about where I draw my line, why online businesses are in the trust business, and why I’m willing to post in my instagram stories about what I think about current events. I...
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Let Me Tell You What Being a Personal Trainer Is Really Like
From the outside, personal training looks like flexible hours and working out all day.The reality is very different. In this episode, I break down what the life of a personal trainer actually looks like — especially in the early years — including: Why trainers work when everyone else is off The…
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Heated Rivalry: You Called It Smut — You Missed the Point
This episode isn’t really about a TV show — it’s about what happens when we judge something (or someone) from the outside. I talk about how Heated Rivalry unexpectedly cracked through an emotional numbness I didn’t realize I was in, and why labeling it as “just smut” misses the deeper point.…
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The Pattern I See Often When Someone Says Jumping Hurts Their Knees with Dr Allison Heffron
Dr. Allison Heffron and I are teaming up to teach a live zoom workshop, Intro to Plyometrics with Pain Free Knees. Get on the waitlist for the Jan 11, 2026 workshop here: https://straightupstrong.kit.com/plyo-pain-free-knees In this episode, we discuss knee pain related to jumping, focusing on…
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Nobody Taught You This—But It’s Not Too Late to Build Real Wealth (for Health)
Your future physical health is linked with your future financial health. This epsiode is to urge you to take action to start saving for retirement, if you haven't already. In this episode I interview my partner, Todd Rothermel, (MBA who works in banking, and obsessed with saving for retirement)…
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How Justina Ercole Built a Thriving Fitness Business Using YouTube
In this episode , Coach Justina Ercole shares her unique journey from a musical theater professional to a certified strength coach and YouTube content creator. She discusses the evolution of her fitness career, the importance of in-person coaching, and how she effectively uses YouTube as a...
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Why BellFest Had Me Buzzing All Weekend (And Why I’ll Be Back)
I just got back from BellFest — a weekend for kettlebell nerds — and I’m still buzzing! In this episode, I share the highlights: co-teaching with Justina Ercole and Lisa Ulley, trying new skills like sandbag and landmine, and the amazing sense of community with fellow coaches and enthusiasts. I...
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You’ll Think ‘That’s So Simple—But it works.
This week, I dive into a topic many women experience but few talk about: stress urinary incontinence (SUI) that is leakage during running, jumping, or even laughing. I talk about the importance of two simple yet powerful tips to prevent leakage while boosting performance: Get stacked – align your...
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You're not fickle - You're just changing seasons
In this episode, I reflect on the seasons of my own life — from my Wall Street career to running a jewelry business, to strength training, and now focusing on agility and plyometrics. Each shift wasn’t about abandoning what came before, but about growing, learning, and following curiosity. While…
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Aha moments come when we're unhappy .
Going through a low point in your life? This episode is a reminder that "a-ha" moments in life often happen during our toughest times. In this episode, I share my personal journey of career pivots and life changes—from Wall Street to running jewelry stores in NYC, to discovering my love for…
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The Best Business Advice I Got 20 Years Ago (That Still Pays for My Travels Today)
In this episode, I’m sharing one of the most valuable pieces of advice I got over 20 years ago from my bookkeeper—advice that still serves me every single year. It’s simple, low-effort, and it’s the reason I rarely ever pay for flights. If you’ve ever wondered how I’m able to hop over to France...
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Beyond Bone Density - Benefits of Plyometrics for Women 50+ with Tina & Matt McInnes Watson
This is the recording from a free live webinar that Coach Matt McInnes Watson and I hosted on Sept 17, 2025 for the public. Topics: What is a plyo (plyometric)? Why isn’t a box jump one? Common barriers for women over 50 and how to overcome Benefits beyond bone density Scalable logical system to...
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Dr Stacy Sims vs Dr Lauren Colenso-Semple: The Kendrick vs Drake battle in Women’s Menopause Health & Fitness - Who's right?
In this episode, I break down the recent debate between Dr. Stacy Sims and Dr. Lauren Colenso-Semple on women’s strength training, nutrition, and performance. We dive into why their advice sometimes seems contradictory—and the key insight that they’re actually speaking to different populations of...
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From Serving Drinks to Serving Health: Lessons on Career Transformation with Coach Jenny Lam
In this episode, I dive into the remarkable journey of Jenny Lam, a Toronto-based Integrative Nutrition Health Coach and Certified Personal Trainer. Jenny shares her career transition from a lucrative nightlife career as a cocktail waitress to becoming a successful in demand personal trainer. We...
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How Madeleine Conti Built Bellfest — and Broke the Mold in a Male-Dominated Industry
In this episode, I chat with kettlebell coach and Bellfest founder Madeleine Conti to talk about how she turned a simple idea into a nationwide kettlebell event, while most kettlebell events and certifications are male run. Madeleine shares how Bellfest was born from a desire to create an...
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Can’t Sit Still? Me Neither. But Meditation Still Helped My Sleep
“I can’t sit still for 30 seconds”—if that’s you, same. I’m not a perfect meditator, but even five minutes a day has helped me sleep better, stop 3AM doom spirals, and stay calm in stressful situations (like being inside an MRI machine!). In this short episode, I share how a simple body scan...
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Is Creatine, HIIT, and a Weighted Vest the Answer to Menopause?
The menopause conversation is everywhere—from TikTok trainers to Instagram medical gurus. But with all the noise, what should you actually be paying attention to? In this short episode, I talk about the trending menopause hacks: Weighted vests, creatine & HIIT and where they rank in importance…
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The Questions I Ask When Someone Wants Remote Coaching
In this short solo episode, I’m sharing the exact questions I ask during a discovery call with someone interested in working with me. I’m not here to convince anyone—I'm here to help you figure out what actually works for you. If you're trying to get consistent with your workouts, these are the...
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Would you settle for "you'll never walk again"?
In this episode, I reflect on the inspiring journey of former Congresswoman Gabby Giffords, who overcame severe physical limitations after being shot in the head even when doctors didn't know if she would ever speak again. Would you accept the sentence of a doctor if you were told that you would...
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Power of Being Seen & How It Can Change Your Career
Have you ever worked somewhere where you were respected... but not really seen? In this episode, I share a story from my time on Wall Street—and how a subtle but persistent feeling of being overlooked led me to make a bold career shift. We’ll talk about what it really means to feel seen, how that...
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Mini: When what we do in the gym doesn't match outside
A mini episode: I share a personal anecdote about when our body barks at us because what we’re doing in the gym is not matching what we do for it outside of the gym. I also mentioned my Intro to Plyometrics live in person workshop I’ll be teaching on June 14, 2025 in NYC. Waitlist sign up is…
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Navigating Chronic Low Back Pain in Strength Training with Dr. Allison Heffron
In this episode, I’m joined by Dr. Allison Heffron, a rehab-focused chiropractor, acupuncturist, and former nationally ranked Olympic weightlifter who specializes in helping strength athletes train through pain, not around it. With over a decade of clinical experience—and years of getting banged…
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Rethinking Weight Loss in Perimenopause with Fat Loss Experts, Kausar & Doucky
Summary In this conversation, Tina Tang speaks with Kausar Rasul and Doucky, founders of Become Fit Forever, about their approach to weight loss for women over 40. They discuss the challenges faced during midlife, particularly hormonal changes, and how these affect weight management. The BFF…
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Plyos & Peeing with pelvic floor physical therapist, Dr Carrie Pagliano
Why do some women leak during jumping or running — while others don’t? And is there a one-size-fits-all fix? (Spoiler: Nope.) In this episode, I sit down with Dr. Carrie Pagliano, a leading pelvic floor physical therapist helping postpartum and perimenopausal women move confidently without leaks,...
About this show
I'm Tina Tang, a fit at 55 online strength coach. This podcast is my SurThrival Guide to health over 40 where I’ll share things I wish my mom had told me and where I’ll be interviewing experts to give us thoughtful guidance about aging well physically & mentally.New episode drops once a week. If you haven’t already, subscribe!
Hosted by
Tina Tang