Women’s Fitness & Health Revolution Podcast

Have you ever wondered if it's actually safe to work out while pregnant — or when it's okay to get back to the gym after having a baby?   In this must-listen episode of the Fit After 40 Women's Fitness & Health Revolution Podcast, Coach Kinsey sits down with certified prenatal and postpartum fitness specialist Coach Anna Hultgren — just in time for Mother's Day!   Anna breaks down everything you need to know about exercising through every stage of pregnancy and beyond, including: ✅ Why working out before conception matters more than you think ✅ The truth about "pregnancy-safe" exercise (and the myths holding women back) ✅ Real benefits of training while pregnant  ✅ What to do first after giving birth (hint: pelvic floor!) ✅ A realistic postpartum return-to-fitness timeline ✅ Common myths BUSTED — heart rate limits, lifting restrictions, running, and more Anna brings both her decade of professional expertise and her personal experience through pregnancy to give you honest, empowering, science-backed guidance.   Women's bodies are incredible — and you are anything but fragile.   🎧 Whether you're pre-conception, currently pregnant, or postpartum — this episode is for YOU.   Find Anna: Follow on Instagram @mrshutly Carpe Diem Studio Twin Cities   List of contraindications: https://www.acog.org/

Our pelvic floor is one of the most important parts of your body, that changes throughout a woman's life — and chances are, nobody ever taught you about it. Today that changes.   I'm joined by Dr. Jess Blaisdell, Doctor of Physical Therapy and pelvic health specialist, and we are diving into everything you didn't know you wished you'd learned sooner about your pelvic floor. Whether you're postpartum, in perimenopause, or nowhere near either — this episode is for you.   We're talking about what the pelvic floor actually is, the surprisingly common symptoms (that many of us have) that signal something is off, how it changes throughout your life, and what you can do about it — both proactively and if you're already experiencing issues.   Spoiler: a LOT happens in menopause. And most women have no idea.   If you've ever leaked when you laughed, felt pressure or pain you couldn't explain, experienced chronic, seemingly unfixable back pain, or just assumed certain things were "normal" as you age — you need this episode. In this episode we cover: What the pelvic floor is and what it actually does Common symptoms of pelvic floor dysfunction How hormones and aging affect pelvic floor health What to expect during the menopausal transition Proactive steps every woman can take — at any age When to see a pelvic floor physical therapist 00:00 Introduction to Pelvic Floor Health 06:04 Understanding the Pelvic Floor Anatomy 12:01 Functions of the Pelvic Floor 18:00 Common Symptoms of Pelvic Floor Dysfunction 23:58 Prolapse and Its Implications 29:59 Pelvic Floor Changes Throughout a Woman's Life 30:11 Navigating Hormonal Changes and Pelvic Floor Health 33:15 Exploring Genitourinary Syndrome of Menopause (GSM) 39:00 The Importance of Proactive Pelvic Health Care 42:21 Strategies for Managing Pelvic Floor Symptoms 49:43 The Value of Early Intervention in Pelvic Health   Find or work with Dr. Jess Blaisdell: bloomptwellness.com Join Bloom's Email List Follow Bloom on Instagram

Can you get up off the floor without using your hands? Walk faster than a leisurely stroll? Balance on one leg for 30 seconds? These five simple tests reveal more about your long-term health than most the information we get in our day to day. Tune in to find out how you stack up — and exactly what to do about it.   Some tests you'll crush. Some may humble you. They are all information to help us get stronger. Remember. These aren't excuses to beat ourselves up. They are data so we can make decisions on where our energy is best allocated to pick and stick to new goals. One at a time. Baby steps. It's never too late to start taking care of our health. In fact, don't forget to sign up for the Raffle to win a FREE MONTH of Fit After 40: Strength Training for Menopause Sessions!   Resources for the ep: Grip Strength: An Indispensable Biomarker For Older Adults Why Getting Up Off the Floor Is a Legit Measure of Fitness and Longevity AARPThis 10-Second Fit Test Could Predict How Long You Will Live Harvard Health: All rise now — just how fit are you? Colorado Pain Care : The importance of Leg Strength to Overall Health How Fast you walk can predict how long you live Walking Speed Predicts life expectancy of older adults How Well are you aging? A Simple Balance test tells you in 30 seconds    

Your period is not just a monthly inconvenience — it's one of the most powerful indicators of your overall health. And if something is off with your cycle, your body is trying to tell you something.   In this episode of Fit After 40, host Kinsey sits back down with former professional soccer player and accomplished coach, founder of The Archive Agency, and co-creator of the Femme Forum, Dani Foxhoven Young, to talk about something that doesn't get nearly enough airtime in the world of women's health and athletics — the relationship between your menstrual cycle and your performance, recovery, and long-term wellbeing.   In this episode, we cover: Why your menstrual cycle is considered your 5th vital sign Why female athletes lose their periods — and why it is never, ever "normal" How menstrual cycles are currently tracked (or not tracked) in elite sport/day-to-day life What Dani is actively researching around cycle tracking and athletic performance The connection between your cycle, injury risk, and recovery How this data applies to everyday active women — not just elite athletes What irregular periods could be signaling about your metabolic, hormonal, and cardiovascular health Whether you're a competitive athlete, a woman with an active life style, or someone who has just never been taught to pay attention to her cycle — this conversation will change the way you think about your body.   00:00Introduction to Women's Health and Fitness 01:21Understanding Menstrual Cycles as Vital Signs 04:10The Impact of Menstrual Irregularities on Health 06:20Athletes and Menstrual Health: A Growing Concern 10:12Data Collection in Women's Sports 12:51The Connection Between Menstrual Cycles and Injuries 14:10Advocacy for Women's Health in Sports 19:33Integrating Menstrual Health into Athletic Training 23:29The Evolution of Conversations Around Women's Health 27:13Prioritizing Health: A Holistic Approach 29:54Understanding Period Loss and Its Implications 36:12The Importance of Open Conversations About Menstrual Health 42:58The Science Behind Period Products and Their Testing 49:57Empowering Women to Track Their Cycles   Want more Dani? IG: @danifoxhoven www.thearchive.agency  www.thefemmeforum.com    Resources Mentioned: Bada$$ Michelle Kang! Podcast: We Need to Track Our Menstural Cycles Podcast: Optimize Training Around Your Menstrual Cycle   Finally!! Don't miss your chance to win a FREE MONTH of Fit After 40: Strength Training for Menopause Classes!

You started strength training — now what? In this episode, I'm walking you through exactly what to expect in your first 30, 60, and 90 days of strength training. From the early nervous system wins you'll feel before you ever see a change in the mirror, to the moment your body starts building real muscle and your everyday life starts to feel different — this is your realistic, no-BS roadmap. We're also talking about the biggest mistakes that derail beginners before the results even get good — including why the scale is lying to you, why you should NOT be cutting calories right now, and why comparing yourself to anyone else is a waste of your very precious energy. If you've ever wondered is this actually working — this episode is for you. Chapters 00:00 Introduction to Strength Training Expectations 02:56 First 30 Days: Neural Adaptations 05:48 Days 30 to 60: Early Physiological Changes 08:58 Days 60 to 90: Visible and Measurable Results 11:50 Common Mistakes in the First 90 Days 15:07 Celebrating Small Wins and Identity Shifts   Enter your spot in the FREE Month of Fit After 40 Raffle!!  Win a Free month of training with Coach Kinsey (online or in person St. Paul, MN)!  

In this episode, Coach Kinsey shares insights on workout routines, mindset shifts, and answering listener questions about weight lifting straps, impossible protein goals, and supplements for women over 40. Discover practical tips for sustainable health habits and personal growth.   Chapters 00:00 Introduction to the Fit After 40 Podcast 02:25 Kinsey's Personal Fitness Journey 13:53 Addressing Listener Questions on Fitness 23:03 Exploring Pre-Workout Supplements   Enter your spot in the FREE Month of Fit After 40 Raffle!!  Win a Free month of training with Coach Kinsey (online or in person St. Paul, MN)!   Want more help with protein? Check out our ep: 6 Easy Tricks for Getting More Protein!

In this episode, Coach Kinsey shares insights from her webinar on menopause, muscle, and metabolism, focusing on how women can support their metabolic health during midlife through strength training, hormonal understanding, and lifestyle changes.   Chapters 00:00 Introduction and Webinar Context 03:18 What is Menopause? Duration and Phases 05:15 Hormonal Fluctuations and Paramenopause 09:27 The Role of Estrogen in Women's Health 11:22 Muscle as a Support System During Menopause 12:17 Muscle and Metabolic Rate Enhancement 19:37 Blood Sugar Regulation and Muscle 23:26 Building Muscle After 40: How to Start 25:49 Core Stability and Balance Training 31:07 Importance of Stabilization and Balance 38:21 Foundational Movement and Form 44:03 Why Professional Guidance Matters 45:58 Program Overview and Special Offer   Need help getting started on your Menopause Strength Training journey? Book a free 15-minute consult call and walk away with actions steps to get started today.   Learn more about Fit After 40: Strength Training for Menopause (online & in person St. Paul, MN)   Learn more about Wellness & Weight Loss Coach, Brandi Sheehan!

In this episode, Coach Kinsey interviews Dani Foxhoven about her journey from professional athlete to sports advocate and entrepreneur. They explore the growth of women's sports, pay disparities, community impact, and future opportunities in female athletics.   Chapters! 00:00 Introduction to Women's Sports and Health 03:02 Dani Foxhoven's Journey in Sports 06:10 The Importance of Mentorship and Career Pivots 09:03 The Archive Agency and Representation of Female Athletes 12:12 The Growth of Women's Sports Leagues 14:48 Community and Fandom in Women's Sports 17:57 The Impact of Sponsorships in Women's Sports 21:00 Pay Discrepancies in Men's and Women's Sports 24:49 The Gender Pay Gap: A Persistent Issue 26:42 Salary Discrepancies in Sports: A Closer Look 31:46 CBA Negotiations: Progress and Challenges 33:40 The Future of Women's Sports: Hope and Momentum 39:10 Innovative Leagues and New Opportunities for Female Athletes 43:51 The FEM Forum: A New Platform for Women's Voices   How to find more from Dani: www.thearchive.agency  www.thefemmeforum.com  Instagram: @danifoxhoven     PS Interested in jump starting your fitness journey? Book a free 10-minute consult call with Coach Kinsey!

Are you constantly jumping from one workout program to the next, wondering why nothing ever sticks? In this episode, we're getting real about the number one reason women in midlife — and honestly, people in general — never reach their fitness goals.   If you've ever tried a 30-day challenge, cut carbs, gone keto, switched to pilates, slashed calories, bounced between HIIT and yoga and cycling — only to still feel stuck — this episode is for you.   We're talking about a pattern called health hopping: the cycle of pivoting from program to program before giving any one approach enough time to actually work. It's not a willpower problem. It's not a motivation problem. It's a mindset problem — and it's fixable.   In this episode you'll learn: Why viewing fitness as a temporary fix is keeping you stuck in a frustrating loop How 30-day challenge culture has conditioned us to expect impossible results on unrealistic timelines Why body recomposition (building muscle, losing fat, regulating blood sugar) takes longer than any fad promises — and why that's actually good news The mindset shift that transforms fitness from something you have to do into something you just do  Why 2–3 strength training sessions per week is a powerful, sustainable place to start How to use accountability and commitment structures to get over the critical 90-day hump The challenge: Whatever healthy habit you're working on right now — don't pivot for 90 days. Commit. Give it a real, honest run. Your brain health, heart health, metabolism, blood sugar, and body composition are all built in that window of consistency. You are too worth it to quit on yourself before the change even has a chance to happen.   🎧 If you're ready to stop starting over and finally build a fitness lifestyle that lasts, this is your episode.   📲 Interested in joining Fit After 40? Book a consult call to see if we're a good fit — link in the show notes!   https://www.fitafter40.info/ 

If you've been chalking up your achy joints, stiffness, and limited range of motion to "just getting older" — this episode is about to change the way you think about your body.   In this episode of Fit After 40, we're breaking down everything you need to know about mobility: what it actually is (hint: it's not the same as flexibility), why it becomes especially critical during perimenopause and menopause, and how to build a sustainable mobility practice that fits into your real life — no 60-minute yoga sessions required.   We cover: The surprising difference between flexibility and mobility — and why it matters for your strength training results How declining estrogen directly impacts your cartilage, synovial fluid, bone density, and joint health The connection between sedentary lifestyles, muscle imbalances, and chronic pain (your desk job might be doing more damage than you think) Why mobility is one of the most powerful tools for injury prevention, fall prevention, and long-term longevity Simple, low-barrier ways to incorporate mobility into your daily or weekly routine — even on your busiest days Whether you're deep in perimenopause, post-menopause, or simply a human with chronic back pain who wants to move better, feel stronger, and stay out of pain — this episode will meet you exactly where you are.   Resources: Youtube Mobility Videos Fit After 40 Sign Up Link Book Your Free Fit After 40: Strength Training for Menopause Discovery Call

AI is everywhere — including your gym bag. In this episode we break down exactly how artificial intelligence is reshaping the experience of being a first-time gym-goer: what beginners are actually using it for, where it's genuinely leveling the playing field, and where it's quietly setting people up to fail. We cover why AI is brilliant at removing the intimidation barrier that stops so many people from ever asking for help, why a simple AI-generated program could be better than what a beginner would build themselves, and the underrated value of having something you can ask "dumb questions" to at 10pm without judgment. But we don't let it off the hook either. We dig into the real pitfalls...  Of which there are PLENTY. Including some pretty major ones that could lead to injury. We wrap breaking down an AI generated 3 Day Beginner's plan. We talk what it got right, and what it got very, very wrong. Whether you're just starting out, helping someone who is, or just curious about where fitness and AI intersect — this one's worth your time. Looking to get stronger in your 40s & 50s than in your 20s? With a real, HUMAN coach? Book a Fit After 40: Strength Training for Menopause Complimentary Discovery Call!

Have a garage full of workout equipment you've never touched? A thigh master in the closet? A shake weight you'd rather forget? You are not alone — and Coach Kinsey is not here to judge. In this episode, Coach Kinsey breaks down exactly what you need — and what you absolutely do NOT need — to build an effective home gym when you're new to fitness or getting back after a long break. Whether you're navigating menopause, rebuilding strength, or just finally ready to get consistent, this episode will save you time, money, and a whole lot of confusion.   In this episode you'll learn: Why most home gym equipment goes unused (and how to avoid that trap) The 2 non-negotiable pieces of equipment every beginner needs The "bonus equipment" hiding in your home right now  Coach Kinsey's dream list — the gear that's not necessary but absolutely worth it when you're ready How to keep making progress without constantly buying more equipment This episode is perfect for women over 40 who are thinking about starting strength training at home, are newly returning to fitness, or want to train smarter through perimenopause and menopause — without wasting money on things that don't work.   RESOURCES MENTIONED: 🛒 Coach Kinsey's Amazon Equipment List: [AMAZON LINK] 🎙️ Related Episode: 5 Ways to Progressive Overload at Home (+ Get Stronger Without a Gym)     WORK WITH COACH KINSEY: Here's the truth — having the right equipment is only half the battle. The women in Coach Kinsey's online cohorts had plenty of gear sitting in boxes under their beds. What changed everything? Accountability, expert programming, and a coach in their corner.   Fit After 40: Strength Training for Menopause is a small-group online coaching program with cohorts of 5 women or less — so you get a personalized, supportive experience from women all across the country who are showing up for themselves just like you.   There are currently only 3 spots available, and they have your name on them. 👉 Book your free discovery call here! Can't commit today? Send Coach Kinsey a message ([email protected]) — she wants to make sure you don't lose this momentum. Your body is so worth it. 🐺 AROOO!   Fit After 40 is a podcast and coaching program dedicated to helping women strength train safely and effectively through perimenopause and menopause — in person St. Paul, MN or from the comfort of home.

In this episode, host Kinsey sits down with metabolic and women's weight loss coach Brandi Sheehan to tackle something that doesn't get nearly enough airtime — the long runway leading up to perimenopause and why so many women feel like their bodies have suddenly stopped cooperating.   Brandi shares how the habits and patterns many women have followed for years may be quietly setting the stage for the struggles that show up in midlife, and why the approach that used to work simply doesn't anymore. The conversation digs into some concepts that might genuinely shift the way you think about food, energy, and your metabolism — including one that Kinsey admits she hadn't heard framed quite this way before.   They also chat about the explosion of menopause information in recent years, the mental toll of diet culture, and what a simpler, more intuitive approach to eating could actually look like for women in this season of life.   If you've ever felt frustrated, confused, or just plain exhausted by all the noise around food and your body — this one's for you.   FOLLOW BRANDI: Sign up for her 30-Day Metabolic Reset Follow Her on Instagram: @brandi.sheehan.health     Check out her website

Struggling to get a full 8 hours of sleep? You're not alone—and you're not doomed. In this episode, I sit down with Michelle White, Certified Nutritional Therapy Practitioner and host of the Inspired Wellness Podcast, to talk about something that keeps so many midlife women up at night (literally): sleep. But here's the good news: Michelle is flipping the script on the "8 hours or bust" mentality that leaves so many of us feeling defeated before we even start. Instead, she's helping us focus on what we can control—the quality of our sleep—even when life, hormones, and perimenopause have other plans.   In this conversation, we cover: Why sleep becomes even more critical during the menopausal transition (and what's actually happening in your body) How sleep changes in perimenopause—and whether it ever gets easier (spoiler: there's hope!) The truth about sleep quality vs. quantity—and why obsessing over 8 hours might be missing the point Why you can still wake up exhausted even after a full night's sleep (hint: it's not just about how long you were in bed) Practical, realistic strategies to support better sleep—no matter how many hours you're getting Michelle's whole-body, root-cause approach to wellness shines through as she breaks down the role of blood sugar, nervous system regulation, gut health, and hormones in how well we sleep—and how well we feel when we wake up.   If you've ever felt hopeless about your sleep (or put it last on your priority list), this episode will leave you feeling informed, empowered, and ready to make small shifts that actually make a difference.   About Michelle White: Michelle is a Certified Nutritional Therapy Practitioner who specializes in helping women navigate perimenopause and menopause with clarity and confidence. Through her podcast, client work, and educational content, she's on a mission to normalize conversations around midlife hormones and give women the tools they need to feel better in their bodies—at every stage of life. Here's how to follow Michelle: Website: https://theinspiredwellnesscoach.com Podcast: Inspired Wellness Podcast (Apple & Spotify) Instagram: @TheInspiredWellnessCoach Facebook: @TheInspiredWellnessCoach

This episode of Fit After 40 is a listener Q&A — and we’re tackling two incredibly common (and often confusing) questions women ask in midlife. First, I answer a question from a mom who’s getting back into her workout routine and wondering how to approach rest days. We talk about whether walking counts as “rest,” how to safely incorporate diastasis recti rehab exercises, and how to balance recovery with momentum when you’re rebuilding consistency after time away from training. Then we dive into a topic that’s all over Google — menopause belly. I break down what’s actually happening in the body during perimenopause and menopause that leads to changes in fat distribution, why this isn’t a personal failure or lack of discipline, and what doesn’t work despite what the internet might tell you. I share a realistic, loving four-step approach to addressing menopause belly that focuses on strength, metabolism, consistency, and care — not restriction or punishment. I also open up about why talking about weight loss is complicated for me as a coach, and how we can hold space for both body respect and the desire to feel strong and comfortable in our bodies. If you’re navigating postpartum recovery, midlife body changes, or feeling stuck between “acceptance” and “wanting change,” this episode is for you.   Book your Complimentary Fit After 40 Discovery Call! Check out Brandi Sheehan's 30 Day Reset!

Fitness has come a long way — but it still has some major blind spots. In this episode, Coach Kinsey digs into why representation in fitness actually matters, why every body belongs in the gym, and the two biggest gaps in the fitness industry that are holding people back from getting stronger and healthier — especially women in midlife.   We talk about why access to fitness isn’t the same as knowing how to move, why “just working out” often stops working after 40, and why menopause remains wildly misunderstood (and under-educated) in the fitness world. From intimidating gym culture and unrealistic marketing to poorly programmed workouts and trainers who don’t understand women’s changing bodies, this episode breaks down what fitness gets wrong — and how we can do better.   If you’ve ever felt intimidated, overlooked, judged, or unsure where to start, this episode is for you.   Inside this conversation: • Why muscle is non-negotiable for health span and longevity • The difference between working out and training with intention • Why learning how to move matters more than doing more workouts • What women actually need during perimenopause and menopause • How to find a trainer or program that truly supports your body   You belong. You are worthy of health. And fitness was never meant to be one-size-fits-all.   Links mentioned: Free Menopause & Muscle Workshop Podcast: Muscle & Menopause Podcast: The 4 Types of Exercise Fit After 40 Strength Training for Menopause (in-person & online) Complimentary trial class   Questions or need support? DM me on Instagram @kinsey.does.the.fitness — I’ve got you.

Today is a fun one, because... It is a QUESTIONS episode!!! First things first, big shout out to the listeners who reached out to me via instagram (@kinsey.does.the.fitness) with these wonderful questions! If you have your own questions - please feel free to do the same thing! Or reach out via email [email protected].   The first question was: What is my Hot Take on 75 Medium. For those of you who don't know: The 75 Medium Challenge is a 75-day personal development program, less strict than 75 Hard, focusing on building discipline through daily habits like 45-minute workouts, drinking half your body weight in water, following a diet 90% of the time (no alcohol), 10 minutes of inspirational reading/listening, 5-10 mins of mindfulness, and daily progress photos.   The second question: Can I build muscle using Youtube? I hope you enjoy! As I mentioned I would love to hear any of your future questions for follow up episodes! In the meantime, take care of your amazing body and brain! You are so stinkin' worth it.   Looking for help getting started with strength training in midlife? Fit After 40: Strength Training for Menopause is $100 off for the month of January (both online & in-person Twin Cities). Spots are limited to 5 women per cohort, don't miss your chance! Sign and save here! Here are the podcasts I mention: - 3 S's to Help Nail Beginner's Nail Resistance Training - 5 Ways to Progressive Overload from Home - How to Nail Exercise Form Without a Personal Trainer

Some seasons of life feel heavier than others. Motivation is low. The world feels overwhelming. And even the simplest acts of self-care can feel like too much.   In today’s episode, we’re talking about how to gently show up for your health when you’re feeling depressed, burned out, or emotionally exhausted—without pressure, guilt, or perfection.   You’ll learn: • Why “doing less” is sometimes exactly what your body needs • How to support your mental and physical health with small, realistic actions • What actually helps during hard seasons (and what to let go of) • How movement, nourishment, and rest can be tools for care—not punishment   This is a reminder that you don’t have to be “on top of everything” to deserve care. You are still worthy of support. You are still allowed to move gently. And you don’t have to do it alone.   If you’ve been struggling to stay consistent, feeling disconnected from your body, or just need permission to meet yourself where you are—this episode is for you. 💛   PS Looking for help getting started with strength training in midlife? Fit After 40: Strength Training for Menopause is $100 off for the month of January (both online & in-person Twin Cities). Spots are limited to 5 women per cohort, don't miss your chance! Sign and save here!

Bone loss doesn’t start in old age — it starts much earlier than most women realize, and it accelerates during perimenopause and menopause.   In this episode of Fit After 40: Women’s Fitness & Health Revolution, Coach Kinsey breaks down the hard truth about bone health, osteoporosis, and frailty — and then delivers the good news: there is so much you can do to protect your bones, strength, and independence at any age.   If you’re a woman over your 35  (or approaching it), this conversation could change how you think about exercise, nutrition, aging, and your future health.   In this episode, we cover: Why bone mass peaks around age 30 — and what happens after 35 How perimenopause and menopause accelerate bone loss What frailty really is (and why it’s more dangerous than most people think) The difference between frailty and osteoporosis Why 80% of people with osteoporosis are women Risk factors for bone loss you may not realize you have The powerful role of strength training in building and preserving bone density Why resistance training is non-negotiable after 40 How plyometrics and impact training support bone health (and safe alternatives) The role of protein, calcium, and nutrition in bone density How smoking, nicotine, alcohol, and sedentary behavior affect your bones Why walking is helpful — but not enough on its own for bone density How lifestyle changes today can protect your future independence When hormone therapy and medical support may be part of the conversation   The takeaway: Frailty is not inevitable. Osteoporosis is not just a “getting older” issue. With the right combination of strength training, nutrition, and lifestyle habits, women can protect their bones, reduce fall risk, and stay strong for decades to come.   Ready to take action? If you’re ready to start building strength and protecting your bones, Fit After 40: Strength Training for Menopause is designed specifically for women in perimenopause and beyond. 👉 Book a free, no-pressure 15-minute discovery call We’ll talk about your 90-day goal, your biggest roadblocks, and the best next step — with or without Fit After 40. If this episode helped you, please like, subscribe, and leave a review — it’s the best way to help other women find this information and take control of their health. Share this with a friend, a sister, or a training partner — because bone health affects all of us. 💪 Strength train. Eat protein. Protect your future. This is the Women’s Fitness & Health Revolution.   Resources: The Frailty Syndrome: Definition and Natural History Cleveland Clinic: Osteoporosis Mayo Clinic: Osteoporosis A guide to Calcium Rich Foods Benefits and safety of dietary protein for bone Harvard Health: Strength Training Builds More than Muscles The Efficacy and Safety of Lower-Limb Plyometric Training in Older Adults: A Systematic Review The Effect of Tobacco Smoking on Bone Mass: An Overview of Pathophysiologic Mechanisms Do E-cigarettes and vaping have a lower risk of osteoporosis, nonunion, and infection than tobacco smoking? Dr Gabrielle Lyon: The Joint Health Blue Print (45:21) International Osteoporosis Foundation

Are you doing “all the right things” but still not seeing results in perimenopause? In this New Year’s episode Coach Kinsey breaks down the three biggest mistakes sabotaging fitness results during the menopause transition—and how to fix them for good.   If you’re frustrated with stalled progress, inconsistent workouts, or programs that leave you sore, burned out, or doubting yourself, this episode is for you. We'll tackle the mindset traps that derail women every January: all-or-nothing thinking, chasing fast results, and mistaking burnout for “lack of motivation.” Instead, Kinsey shares how small, consistent, 9-out-of-10 doable habits create sustainable fitness, confidence, and strength at any age. Whether you’re just starting out, returning after time off, or feeling stuck despite working out regularly, you’ll walk away with practical guidance to train smarter—not harder—during perimenopause and menopause.   ✨ Topics covered include: • Strength training foundations for women over 40 • The 3 S’s: Stabilization, Strong Core, Solid Form • Why consistency beats intensity in menopause • How to build muscle safely with progressive programming • Why traditional group fitness often leads to plateaus • Sustainable fitness habits for long-term health and longevity   Fitness in menopause isn’t about punishment, perfection, or quick fixes—it’s about working with your body, building strength for life, and knowing that you are absolutely worth the effort. 🎧 Tune in and start 2026 strong.     Book you complimentary 10-minute DISCOVERY CALL with Kinsey The 3 S’s to Help Beginners’ Nail Resistance Training There are 4 Types of Exercise, but only Muscle

What if this New Year didn’t start with another list of resolutions you abandon by February? In this holiday-season episode of the Fit After 40: Women’s Fitness & Health Revolution Podcast, Coach Kinsey Diment invites you to rethink New Year’s resolutions—especially if you’re a woman navigating perimenopause or menopause and feeling burned out by all-or-nothing approaches to health and fitness. Instead of rigid goals, shame-based resolutions, or extreme resets, Kinsey shares 6 powerful, non-traditional ways to commit to yourself that actually work after 40. These approaches are rooted in consistency, self-compassion, and sustainable habit-building—because your body, brain, and life are different now. In this episode, you’ll explore: Why New Year’s resolutions often fail women in midlife The power of choosing a Word of the Year as a guiding compass How to create gentle goals that support—not punish—you Monthly habit tracking using small, doable action steps Reflecting on what went right instead of obsessing over what needs fixing Setting boundaries and building support systems that protect your energy Why strength training during menopause requires a smarter, more intentional approach This conversation is especially for women who feel like: What used to work for their body doesn’t anymore They’re tired of guessing, starting over, or doing it alone They want to feel strong, capable, and confident again—without burning out This episode isn’t about extremes. It’s about small, consistent steps, strength that evolves with you, and committing to yourself with kindness. Because strong isn’t gone—it’s just built differently now. And you don’t have to do it alone. 💪 🎧 Tune in, reflect, and start 2026 with a gentler, stronger plan—one habit at a time.   Check out Fit After 40: Small Group Personal Training Add yourself to the commitment-free waitlist. Follow Kinsey on Instagram or email at [email protected].  Follow Hannah (Kinsey's incredibly badass sister) on instagram.   Fit After 40 Podcasts on New Year's Resolutions: The Secret to Successful New Year's Resolutions... How to Crush January Fitness & Health Goals Using the ADDS System to Get Back on Track with Health Goals

Muscle loss accelerates during menopause, but strength training can protect your metabolism, bones, blood sugar, and long-term health. In this episode, we’re unpacking why prioritizing muscle is one of the most powerful things you can do for your body, brain, and long-term health as estrogen shifts. Whether you’re deep in perimenopause, postmenopausal, or cruising along symptom-free, muscle is a universal need — not an aesthetic goal, not a punishment, and definitely not optional. We’ll talk about: Why women can spend up to 20 years in the menopausal transition (yep, really) How estrogen loss impacts muscle quality, strength, joints, tendons, and recovery The truth about metabolism, muscle loss, and why your body composition changes aren’t “just aging” How muscle improves blood sugar control, even in insulin resistance The critical connection between muscle, bone health, and fall prevention Why muscle is actually an endocrine organ that supports immune function and reduces chronic disease risk How strength, balance, and nervous system training protect independence as we age Drawing from current research, clinical insights, and menopause experts like Dr. Mary Claire Haver and Dr. Gabrielle Lyon, this episode makes the case for muscle as what it truly is: Your body armor. The best part? You don’t need to live in the gym or lift five days a week to reap the benefits. With as little as two intentional strength sessions per week, done progressively and intelligently, you can dramatically improve your health span — not just your lifespan. If you’ve ever felt overwhelmed by conflicting fitness advice, confused about what actually matters in menopause, or worried you’re “too late” to get strong — this episode is for you. Let’s dive in.   Ready to bullet proof your body and brain against perimenopause & get started with muscle build the right way?  Sign up for the commitment-free Fit After 40: January Small-Group Personal Training Waitlist!

In this episode of the Fit After 40 Women’s Fitness & Health Revolution, Kinsey dives into a question she gets constantly: How is training in our 40s, 50s, 60s and beyond actually different from training in our 20s? Spoiler alert—her answer is part cheeky and VERY informative. While strength training and movement matter at every age, the shifts in hormones through perimenopause and postmenopause completely change the WHY behind how we should train (and recover). Kinsey breaks down how estrogen impacts muscle, bone, mobility, metabolism, and brain health—and why understanding what’s happening in your body isn’t about “fixing” anything, but empowering yourself to stay strong, capable, and confident for decades to come. We also unpack muscle loss, mobility changes, metabolism myths, recovery needs, and the very real life stressors that make midlife fitness uniquely challenging. There’s also a little bonus chat about GLP-1s and a recommended expert interview if you’re curious about a deeper, clinical perspective. Whether you’re already in perimenopause or preparing long before it arrives, this episode will help you reframe fitness, protect your future strength, and train in a way that supports your hormones, your energy, and your longevity. If you have questions, episode ideas, or topics you want covered—feel free to DM Kinsey on Instagram at @kinsey.does.the.fitness or email Unpaused Episod on GLP-1 - Claim 1 of the last 2 spots in our Twin Cities Small-Group Training Cohorts  - Waitlist for January Fit After 40 Small-Group Personal Training Cohorts

In today’s episode, we dive into one of the most charged topics in modern health: the World Health Organization’s new recognition of GLP-1 drugs for weight loss. This isn’t a conversation about being “for” or “against” them—it’s about something much bigger than a simple yes or no. With GLP-1 sales skyrocketing 500% in five years and an annual $71-billion market emerging almost overnight, we have to ask: Why now? Why is this the moment the global medical system is stepping in? And more importantly… how did we get here in the first place? This episode unpacks the uncomfortable truth that our health crisis didn’t begin with GLP-1s, and it won’t end with them. We explore: The difference between treating symptoms and addressing root causes Why obesity is less about “overfat” and more about undermuscled bodies The widening gap between conventional medical advice and effective lifestyle change How rapid-weight-loss approaches (including GLP-1s) impact muscle mass and long-term health The influence of a profit-driven food industry, an overwhelmed medical system, and a toxic environment Why lasting change is still built on the unsexy fundamentals: strength, real food, sleep, stress, and consistency This episode is vulnerable, a little fiery, and deeply honest—because talking about weight in today’s culture can feel like walking a tightrope. But avoiding the conversation hasn’t made us healthier. In fact, we’re sicker than ever. My goal isn’t to shame anyone or tell you what to choose. It’s to give you the full picture so you can make choices based on clarity—not marketing, fear, or quick-fix promises. If you’ve been overwhelmed, confused, frustrated, or just exhausted by the state of health in our world—this episode is for you. You are not alone, you are not broken, and your body is absolutely worth caring for. Let’s think before we consume. Let’s take back our choices. Let’s start with what we can control.

If you’ve ever walked into the holidays torn between wanting to be “healthy” and wanting to actually enjoy yourself…welcome to the club. In this episode of Fit After 40, we’re stripping holiday “health” back down to what actually matters: presence, connection, flexibility, and remembering that your whole life is bigger than whatever is on your plate or how many steps you take. I’m getting real about a lesson I learned the hard way: years lost to obsessing over food rules, restrictions, and “perfect health” — or swinging to the other extreme with binge drinking and addiction — are years I never get back with the people I love. The older I get, the more fiercely I believe this: a truly healthy life is a balanced, community-centered life. And the holidays? They’re one of the most important times we have to practice that. Inside this episode we’ll cover: ✨ Why being present with your loved ones is the ultimate health habit ✨ How fitness and nutrition are cyclical — and why holidays naturally act as a built-in deload ✨ Why “falling off” isn’t a thing, and how rest actually primes your nervous system and strength gains ✨ Practical, pressure-free movement ideas that complement the season (think walks, yoga, NEAT, and not forcing a 90-minute lift at dawn) ✨ Real-talk nutrition tips that don’t fuel shame spirals or food rules ✨ Strategies for navigating sugar, food allergies, and family dynamics without losing your mind ✨ How to enjoy your favorite holiday foods without all-or-nothing thinking ✨ Plus: why savoring, slowing down, and choosing connection over perfection might be the healthiest thing you do all year This isn’t another “burn off your pie” or “walk after every meal or else” holiday episode. This is Healthy Holidays 101: grounded, compassionate, evidence-informed, and rooted in the truth we forget every year — that health is built over a lifetime, not in a single week.   So grab a cinnamon roll (you know I did), hug your people a little tighter, and let’s walk through a holiday season that actually supports your body and your joy.

If you want to get stronger, build muscle, and feel more powerful in your body as you move through perimenopause or postmenopause, progressive overload is the principle you need to understand. It’s how your body adapts, grows, and continues getting stronger over time.   But when you're training at home without access to heavier weights… how do you actually do it?   In today’s video, I’m breaking down five simple, effective ways to progressively overload your workouts at home — no fancy equipment or gym membership required. You’ll learn how to make your exercises more challenging, how to keep your muscles responding, and which tweaks give you the biggest bang for your strength-building buck.   We’ll also talk about the bonus method I recommend every 4–6 weeks, why single-leg work is such a secret weapon, and yes… I’m telling my solar energy joke because it absolutely deserved its moment. 🌞😉   Interested in seeing if Fit After 40: Small-Group Personal Training is a good fit for you? Shoot me an email at [email protected], and lets set up a complimentary consult call to find out!   In the meantime, get started with the FREE Beginner's Guide To Strength Training in Menopause - complete with 6 at-home workouts.

It's a big day for the future of Women's Health as the FDA approves the removal of black box warnings on hormone therapies for menopause, but as always, nothing in the world of health is ever as black and white as we wish it could be.   In today's episode we talk about: What it means to have a black box warning removed The study behind why it was incorrectly labeled in the first place The benefits of having HRT/MHT more accessible How HRT is not a replacement for healthy lifestyle implementations The importance of working with the small portion of practitioners actually trained in menopause hormonal therapies Some critical questions to ask yourself on your own journey with MHT Why the FDA is not 100% transparent or even 50% accurate when they talk about dismantling "patriarchal medicine" Kinsey's wrap up and conclusion...   The sources covered in today's conversation: 1. Dr. Stephanie Estima's Podcast deep diving into the issues with the Women's Health Initiative.   2. Erin Holt's conversations with Dr. Deanna Minich challenging the HRT or BUST narrative.   3. The Mother Jone's Article addressing the issues with the FDA's announcements.   As always, I would love to hear what you think, ideas for future podcasts, or hear stories from your own life! Please feel free to reach out at [email protected] or reach out on instagram at @kinsey.does.the.fitness, and feel free to join our Free Fit After 40 Newsletter!

So you’re ready to hire a personal trainer…but how do you know if they’re actually qualified to help you — especially during perimenopause, menopause, or beyond? In this episode, Kinsey dives deep into what to look for (and what to run from) when choosing a personal trainer. From certifications that actually mean something, to questions you must ask before handing over your hard-earned cash, this episode will help you feel confident hiring someone who truly supports your goals, your body, and your stage of life.   You’ll learn: 💪 The certifications that signal real education — not a $99 online test 🧠 Why exercise is a learned skill (and why your trainer needs to understand neuromuscular control) 👀 What red flags to watch out for once you’ve started training 🗣️ The most important questions to ask before you commit ❤️ Why working with the right trainer can literally change the way you move, feel, and age   Whether you’re brand new to fitness or getting back into it after years away, this episode will help you find a trainer who sees you, listens to you, and helps you move like the total badass you are.   👉 Connect with Kinsey on Instagram @kinsey.does.the.fitness or email [email protected]

Today is a Listener's Question Episode! And I am sooo pumped to dive in, but FIRST!   Fit After 40: Small-Group Personal Training November Cohorts are OPEN to the public until November 2nd! With only 6 spots per cohort, spaces are filling up fast.  Take your first bold step into aging powerfully, sign up now, before spots are gone!   As for today's listener questions! Thank you so much for reaching out with your questions!! We're talking: Does Pilates Build Muscle? Can I start Strength Training with Low Back Pain? (or any chronic injury) If you have questions of your own - email me at [email protected] or reach out to me on instagram @kinsey.does.the.fitness.    

Today we take the guesswork out of HOW to get started with Resistance Training (aka start to lay the foundations of muscle building and retention through Perimenopause and beyond) by teaching you the 3 S's.   Strong Core. Stabilization & Balance. Solid Foundations.   You'll walk away with tons of action steps to get started with today, BUT if you are looking for a deeper dive? Claim your spot in our FREE Menopause and Muscle Webinar!! Tuesday Oct 28th. 7pm EST/4pm PST. On Zoom.   We talk 30,000 foot view of menopause, how to prioritize healthy behavior changes during your transition and beyond, the importance of muscle as we age, the RNR of muscle build, the 3 S's of getting started, what doesn't build muscle, and more action steps and resources for you to take out the guess work once and for all, and build the solid foundation your body and brain deserve.  Plus! We finish with a Q&A for all your fitness and health questions.  You won't wanna miss this! You and your body are so stinkin worth it!

Welcome to what was probably hardest list I have had to nail down. Turns out the internet is FULL of A LOT of misinformation when it comes to both fitness and nutrition, so picking JUST 5 Fitness Myths? It was a task! From bulking while lifting weights to calorie deficits we talk about all the things pop culture gets wrong...   Feel inspired to share your fav fitness myths? Or wondering if something IS a myth? Shoot me an email at [email protected], and lets pod about it!   Claim your spot in the FREE Menopause & Muscle Webinar! Tuesday Oct 28th. 7pm EST/4pm PST. On Zoom!   Episodes to Deep Dive: Afraid to Lift Heavy? Start here instead! 4 Types of Exercise, but only ONE builds muscle... The Truth About Weight Loss: Fat Loss V Muscle Gain

Happy Officially Fall Vibes! Today we talk all things getting started with Upper Body Strength THE RIGHT WAY!!!   From fixing our posture, to combating osteoporosis, to learning how to plank THE RIGHT WAY (spoiler...most people don't) - a strong beginning to upper body strength is critical. Especially if we aren't looking to injure ourselves. Today we cover - what I believe - are the Top 5 Upper Body Exercises for Beginners...AND...my favorite piece of equipment for at home beginners. Looking to stop wasting your time, and finally get the results you deserve the right way? Jump on the commit-free waitlist for Fit After 40: Small-Group Personal Training (in person Twin Cities, MN & Online).   And in the meantime: download the Free Beginner's Guide to Strength Training in Perimenopause & Beyond!   Have an idea for the podcast or a follow up question? Shoot me an email at [email protected] or find me on Instagram at @kinsey.does.the.fitness.

Big moves in today's podcast. 1. We changed the name? Welcome to Fit After 40: the Women's Fitness & Health Revolution Podcast.  Why?  Fit After 40 is the name of the fitness program I created for women 40+ who are new to fitness, newly back, or looking to level up out of a plateau, so it made sense to share the name here! But we can't throw the old out completely - because after all - choosing to learn about how to bulletproof our bodies and brains for healthier aging is nothing short of a revolution.   2!? We are talking my Top 5 FAVORITE leg exercises for beginner's or folks newly back. You get a sneak peek into how I program for our very own Fit After 40: Small-Group Personal Training Program, and how to apply it for yourself!   Feeling inspired to level up your fitness and kick things off the right way without wasting your time or injuring out of movement all together?   Jump on the commitment-free waitlist for our November 2025 cohorts of Fit After 40: Small-Group Personal Training. Spots are already starting to fill and spaces are limited!   Want to get started right away? Download the Free Beginner's Guide to Strength Training in Perimenopause & Beyond!

We're tryin it again! There was a file error in the original release of this podcast, so we rerecorded it, baby! ENJOY!   In this episode of the Women’s Fitness and Health Revolution Podcast, Kinsey takes on a big question so many women ask: How do I get my family to join me in my healthy lifestyle?   Whether it’s workouts, food choices, or trading screen time for more movement, it can feel isolating and overwhelming when your loved ones aren’t moving in the same direction. Kinsey shares her own journey, from early struggles to build consistency to eventually inspiring her own family, and offers perspective on why change looks different for everyone. She lays out practical strategies for making meals that work for the whole household, ways to invite family members into movement without pressure, and how to model the behaviors you want to see without nagging or burnout. And if your family still isn’t ready? Kinsey gives you tools for staying motivated, finding support outside your home, and surrounding yourself with people who share your goals—so you can keep showing up for yourself no matter what. This episode is about encouragement, perspective, and a little bit of tough love: because while we can’t control anyone else’s choices, we can absolutely create an environment that supports our own growth and sets the stage for those around us to join when they’re ready.   Resources: Fit After 40 Newsletter Fit After 40: Small-Group Personal Training Waitlist (Online & in person Twin Cities) 6 Easy Tricks for Getting More Protein  Hacks to Make Eating Veggies Suck Less

In this episode of the Women’s Fitness and Health Revolution Podcast, we talk menstrual cycle—what’s really happening in our bodies, why it matters, and how understanding it sets us up for success in perimenopause and beyond. We talk: Why the foundations of health—strength training, protein, fiber, sleep, daily movement, and stress management—are essential at every age. How cycle tracking can become one of the most powerful tools for self-advocacy and long-term health. What irregular cycles can reveal about fertility, stress, lifestyle, perimenopause symtpoms, or underlying health issues. The connection between our reproductive years, perimenopause, and postmenopause—and why preparing earlier helps ease the transition. Kinsey also shares personal stories, insights from leading women’s health experts, and practical ways to start tracking your cycle today—even if it’s just one word a day. Whether you’re in your 20s, 30s, or already navigating perimenopause, this episode gives you the knowledge and action steps to better understand your body, advocate for your health, and build a stronger foundation for the years ahead.   Resources:  Podcast: Optimizing your Training around your menstrual cycle Podcast: We NEED to track our menstrual cycles The Vajenda: Hormone Testing & Menopause Fit After 40 Newsletter Fit After 40 Small-Group Personal Training Waitlist  

In this episode of The Women’s Fitness and Health Revolution Podcast, Kinsey pulls back the curtain on the multi-billion-dollar diet industry and its relentless push for women to shrink themselves at the expense of their long-term health. From fad diets and rapid weight-loss programs to the booming popularity of GLP-1 medications, she unpacks the hidden costs of chasing “quick fixes”—including muscle loss, metabolic damage, and the erosion of self-worth. Kinsey explains why the scale is a misleading measure of success, why diet culture thrives on keeping women stuck in cycles of “failure,” and how we can break free by focusing on strength, muscle, and sustainable habits. You’ll learn: Why traditional weight loss methods fail 80–95% of the time The shocking muscle loss linked to GLP-1 drugs and crash diets How diet culture manipulates women’s insecurities to keep its $427.5 billion machine running Evidence-based ways to protect your muscle, metabolism, and overall health as you age This isn’t just a takedown of diets—it’s a call to revolutionize the way we think about health. Kinsey challenges you to ditch the quick fixes, question the system, and reclaim your strength, energy, and vitality for life.   Ready to jump in the drivers seat and take control of your healthy aging outcome? - Save your spot on the commitment free waitlist for Fit After 40: Small-Group Personal Training (online and in person Twin Cities) coming Nov 2025 - Download your Free Beginner's Guide to Strength Training in Perimenopause and Beyond   Resources for Today's Show: JJ Virgin: Ozempic V Natural Weight Loss Chalene Johnson: My Biggest Loser Experience, the Ugly Truth The Gray World of GLP-1 Supplements Online, Health Experts Urge Caution Global Weight Management Market to Reach USD 896.5 Billion by 2035, Growing at 7.7% CAGR from 2025 to 2035 | Future Market Insights, Inc. Fab Diets: Fact or Fiction The Chalene Show: The Dark Side of GLP-1 and Influencers Cashing In Pathways from dieting to weight regain, to obesity and to the metabolic syndrome: an overview The Impact of Weight Cycling on Health and Obesity What Happens to Your Body When You Yo-Yo Diet Muscle matters: the effects of medically induced weight loss on skeletal muscle Maintenance of Weight Loss and Long term management of obesity  Weight loss strategies and the risk of skeletal muscle mass   

Today is a practical, action step-packed episode to move you away from the scale (which tells us nothing of what's going on INSIDE your body - think lean muscle v fat mass) towards actual progress trackers that relate accurate results AND take the shame out of the game!   The first 4 tools we chat are options that track compositional changes.   The last 4 leave body size out of it all together and focus on strength, biometric data, and feeling amazing while managing menopausal symptoms!   As always, send all your questions, comments, and hellos to [email protected] or hit me up on instagram at @kinsey.does.the.fitness   CLICK HERE to hop on the waitlist for Fit After 40 Small-Group Personal Training both LIVE (Twin Cities) and Online!

Weighted vests are all over the internet right now—hailed by some as the holy grail of menopausal fitness and dismissed by others as a dangerous gimmick. So what’s the truth?   In this episode, I dive into the research (spoiler: it’s a lot less flashy than Instagram claims) and give you my unfiltered hot take on whether weight vests are worth your time—or just another piece of equipment destined for the garage. We’ll cover: What the science really says about vests and bone density Whether they improve cardiovascular health (or just make you sweaty) Surprising benefits like balance, posture, and leg power Who might genuinely benefit from a vest—and who should skip it Why strength training still reigns supreme for bone health and aging well If you’re weight-vest curious, I’ll help you decide whether it’s a tool worth adding to your routine—or one you can happily pass on. 🎧 Tune in for the full breakdown, my own experience walking the lake with Argo in a vest, and why sometimes the feeling of getting stronger matters just as much as the science.   Research and Resources: Coach Kinsey's Weight Vest Adjustable Weight Vest Under-Desk Treadmill FIT AFTER 40 Small-Group Personal Training Waitlist Hot Take On Under-Desk Treadmills Long-term Exercise Using Weighted Vests Prevents Hip Bone Loss in Postmenopausal Women  Quality of Life Research Weighted Vest Use or Resistance Exercise to Offset Weight Loss–Associated Bone Loss in Older Adults JAMA Network Randomized Clinical Trial Metabolic Costs of Walking with Weighted Vests CDC Fall Facts

In today's episode, we get personal!   To celebrate her 7th sobriety birthday, host Kinsey, shares 20 (ish) of the top lessons that have made life...simpler... ...in all areas of life. Whether you are struggling to get started with exercise, feeling depressed about nutrition and health, feeling fear around starting a new job, going through the loss of a loved one, these 20(ish) lessons hold relevance for us all. But this isn't just a "read a self help book, and move on without actually changing," these lessons require action and practice each and every day. It is worth it. YOU are worth it.   Check Out Fit After 40

For years, I have had consults with women who are holding their health hostage to an all-or-nothing mindset. “I just don’t have time right now.” 10 years later, 20 years later, those same people are saying the same thing, “I just don’t have time.” Spoiler. Unfortunately, we don’t sprout extra hours in the day, and for busy individuals, we tend only to get busier … or we burn out.   But at the root, the issue isn’t really time at all. It is the belief that there is a certain way we “should” be doing something, and if we can’t commit to it for any reason - timing, energy level, access- then we shouldn’t bother do it at all.   Even for folks who are  “doing it all…” You can lift all the weight, eat all the protein, sleep like a champ, but if we don’t address the mindset piece, oftentimes we aren’t able to enjoy any of it. We’re simply off to tackle the next goal without appreciating where we are, and we are certainly not learning from and enjoying the process.   Luckily, that’s simply not the case. Today, we dive into what an all-or-nothing mindset is, its pitfalls, and how to break free once and for all of the stories we tell ourselves (maybe without even knowing it) that are holding us back from taking care of our health and truly thriving in our lives.   Resources mentioned today: - Fit After 40: Small-Group Personal Training Waitlist - Free Beginner's Guide to Strength Training in Perimenopause & Beyond  

If you’ve ever looked at a video of someone hip-thrusting 400 pounds and thought, “Yeah, that’s definitely not for me…”—you’re not alone. And you’re not wrong. Because while lifting heavy is an essential practice of maintaining our muscles as we age, that’s not where any of us start. In this episode, we’re ditching the intimidation factor and pulling back the curtain on what it really looks like to begin strength training—especially in perimenopause and beyond.   We’re talking about the things the internet skips over, like foundational movement, nervous system prep, and learning how to move with confidence before you ever touch a heavy weight.   We’ll explore: Why “starting light” is not a weakness—it’s a strategy How strength training can reduce pain and injury risk when done right Why lifting weights DOES NOT make you bulky! What the internet doesn’t teach you (but a good coach should) Why building strength has nothing to do with looking a certain way The role of nervous system regulation in learning to feel safe while training Plus, you’ll get a behind-the-scenes look at how my Fit After 40 program helps women build strength from the ground up—without cookie-cutter workouts or pressure to perform.   💡 Mentioned in this episode: Free Beginner’s Guide to Strength Training in Perimenopause & Beyond Fit After 40 Small Group Training: IRL Twin Cities + Virtual (join the waitlist!) “5 Surprising Reasons We Need to Resistance Train in Perimenopause” “What Does It Mean to Lift Heavy?” “How to Nail Form Without a Coach” 4 Types of Exercise - But Only One Builds Muscle - Are You Doing the Right One? The TED Talk: What I Learned from 100 Days of Rejection You deserve to feel strong, safe, and at home in your body—and that starts right here, right now, with small steps that build big strength.

Welcome back to the Women’s Fitness & Health Revolution Podcast! In this absolute doozy of an episode, we're peeling back the layers of menopause—what it is, when it happens, why it happens, and how it affects our beautifully complex bodies. From the basics of hormonal shifts and reproductive phases (hello, menarche to postmenopause) to the powerful roles of hormones, this episode is your crash course in how the female body transitions through perimenopause and beyond. We’ll talk about: The difference between pre, peri, meno, and postmenopause Factors that affect the timing of menopause The hormone dance behind your menstrual cycle (and why it matters) Why tracking your period and symptoms is one of the best ways to advocate for yourself And of course, a reminder that you are not broken—Menopause is NORMAL Plus, I’m sharing personal stories, evidence-based info from Dr. Jen Gunter’s The Menopause Manifesto, and practical ways to support yourself through this transition. Whether you’re pre, peri, post—or supporting someone who is—this episode is packed with info, tools, and a whole lotta compassion. 👯‍♀️ Share this episode with your sisters, daughters, mamas, and friends. 📲 DM me your questions anytime: @kinsey.does.the.fitness 💌 Resources, freebies: - Fit After 40 Small-Group Personal Training Waitlist (in person & virtual) - MIDI Health - Free Menopause Checklist - Hierarchy of Health - The Menopause Manifesto by Dr. Jen Gunter

This week we’re diving into one of the most important—yet most misunderstood fitness truths: not all exercise styles build muscle, especially after those glorious newbie gains wear off.   Inspired by a recent client breakthrough (and one well-placed “holy sh*t!” during chest flies), we’re breaking down the major differences between endurance, hypertrophy, strength, and power training—what they are, how they actually work in the body, and what kind of stimulus each provides. You’ll learn: Why group fitness is awesome… but likely not building the muscle you think it is What phase of training you’re probably stuck in (and how to move forward) Why rest matters (and why long breaks aren’t lazy) The difference between true HIIT and “HIIT-ish” workouts How to know if your weight is heavy enough Whether you're new to fitness or feeling stuck in a plateau, this episode will help you understand what your workouts are doing—and not doing—for your body, especially in perimenopause and beyond. And if you’re curious about our new Fit After 40 Small-Group Personal Training cohorts launching this November (in person + virtual!), hop on the waitlist! You deserve to feel strong, capable, and clear on what’s best for your body.   Let’s get smart. Let’s get strategic. Let’s get after it from now until forever!

This week, we’re peeling back the layers on something that comes up constantly in conversations with clients: "I’m doing everything right… so why do I still feel like crap?" or "There is so much to do - where do I start?" In this episode, I’m sharing the personal and professional perspective I’ve gained on what actually moves the needle when it comes to health — especially in and beyond the perimenopausal transition. Spoiler alert: it’s not more workouts or stricter diets.   We’re breaking down the often-overlooked (and under-appreciated) priorities that need to come before the gym grind. From science-backed stats to lived experience (including my wild 20-hour days running a gym), we’re taking an honest look at the foundational habits that make all other efforts more effective.   If you’ve ever felt stuck despite working your butt off, this episode is for you. Because chances are… you’re just focusing on the wrong tier of the health hierarchy. Let’s reset the foundation — and finally feel better doing less (but better).   Today's Resources: Columbia Sleep Study.    Dr Panda Ted Talk  Salk Institute of Biological Studies    Shawn Stevenson   PODCASTS: Hacks to Making eating veggies suck less 6 EASY tips to get more protein 15 non-exercise ways to move your body and improve your health Hot Take on Under Desk Treadmills - are they worth it? 5 Surprising Reasons we need to resistance train in perimenopause

Welcome back to the Women’s Fitness & Health Revolution Podcast! Last week, we covered why resistance training is essential in perimenopause—now we’re tackling how to get started, even when life feels impossibly full. This episode is for you if: You’re over 40 and haven’t worked out in a while (or ever). You’re overwhelmed by the idea of starting something new. You know what you should do, but aren’t sure how to make it stick.   You’ll leave with actionable tips, heartfelt encouragement, and a nudge to let progress—not perfection—lead the way. If you’re ready to reclaim strength, energy, and confidence in this phase of life, this episode is your starting line. Links & resources below. Let’s do this, friend. Your body—and your future self—will thank you. Beginner's Guide to Strength Training Podcasts: -Part 1 :5 Surprising Reasons We Need to Be Resistance Training in Perimenopause. - Haven’t Worked out in A while? Tough Love & A Fresh Start - 2 Hacks to Get & Stay Consistent with Fitness - How To Start Strength Training for Women - 11 Best Standards for Resistance Training at Any Level - Are You Hitting These 9 Essential Movement Patterns Every Week?

Welcome back to the Women’s Fitness and Health Revolution podcast! In this jam-packed, research-rich episode, we’re diving into one of the most crucial tools for navigating the wild ride of perimenopause: resistance training—and why it’s non-negotiable if we want to feel strong, sharp, and in control in this next chapter. From preventing devastating bone loss to improving brain health and metabolic function, I’m breaking down 5 science-backed, unexpected reasons strength training isn’t just helpful—it’s essential. Spoiler: it’s not about shrinking your body—it’s about building your body armor. We’re also chatting life updates, my new Menopause Coaching certification (!!), the launch of my small-group training pods, and how I’m making it easier than ever to get started (hint: just two 30-minute workouts a week can make a big difference). If you’ve ever felt overwhelmed, unsure where to start, or like resistance training just isn’t for you—this episode will shift your mindset, hype you up, and give you the “why” behind the “how.” ✨ PS: Don’t forget to grab your free Beginner’s Guide to Strength Training! And...OR... If you are looking into learning more about Small Group Personal Training - Hit me Up at [email protected] or on insta at kinsey.does.the.fitness. Because gorgeous, strong, and optimized aging is your birthright. Your future self will thank you for starting today. 💪   Resources: https://future-woman.com/insulin-resistance-and-perimenopause/ https://theros.org.uk/information-and-support/bone-health/exercise-for-bones/ https://www.cnn.com/2024/05/02/health/women-fitness-training-nutrition-wellness/index.html https://pmc.ncbi.nlm.nih.gov/articles/PMC8074531/#S43 https://pmc.ncbi.nlm.nih.gov/articles/PMC10017453/ https://sfosteostrong.com/bones/

Where I've been, and where this pod is going... Hello amazing listeners! Today's episode is a quick and dirty update about my MIA activity, and some EXCITING news about getting to recommit time to the pod in the VERY near future.   AKA...a big life update and some exciting news for my ladies in the Twin Cities!! If you are interested in learning more about working together in person in the near future, please shoot me an email at [email protected]!   Take care of yourself and I look forward to bringing you all sorts of brand new content on thriving through perimenopause and beyond in the very new future! AROOOO

In this episode, we dive into the 11 gold-standard practices for resistance training—whether you're just getting started or you're years deep into your fitness journey. We keep it real with a personal story about a back injury that became a wake-up call: mastering the basics and moving well isn't optional—it's essential. We break down the core principles that should guide every training program: The difference between strength training and building muscle Why form comes first (always!) How to train with purpose and avoid aimless gym sessions The science-backed approach to sets, reps, rest, and resistance How to balance progressive overload without burning out Plus, you’ll learn why resistance training should never completely fall off your routine, even if your goals shift, and how to build programs that are both sustainable and effective. There’s a little something for everyone—whether you're lifting your first dumbbell or chasing new PRs.   Links we chatted about: - Beginner's Guide to Exercise - Podcast: Are you hitting these 9 essential exercises every week? - Podcast: What does it mean to lift heavy? - Podcast: Should I be taking rest days?

Whether you are brand spankin' new to fitness or have been in the game for a while...we ALL need to be hitting these 9 Foundational Exercises every. single. week.   One of the biggest issues with social media fitfluencers is that they get caught up in all these fancy lookin movements that, at the end of the day, may be fun to look at and try...but they don't do much for getting stronger, building muscle, or moving through the world safely, confidently, and injury free.   Want help getting started: Check out the FREE Beginner's Guide to Strength Training Complete with workouts for you to get started YESTERDAY!   Other Eps to Check Out: How to Start Strength Training for Women   How to Nail Form Without a Personal Trainer   Got questions or topics ideas for the pod? Hit me up at [email protected] or on instagram at kinsey.does.the.fitness Aroo!

In this episode, I’m beyond thrilled to dive into a listener-requested topic: menopause fatigue and how to combat it naturally! 🧡 Trust me, she’s not alone. So today, we’re tackling 11 powerful ways to fight menopause fatigue and bring back that much-needed energy.   Struggling with low energy? In this episode, we’re diving into simple, effective ways to feel like yourself again. 🔥 HRT—What you need to know 🥦 Key nutrients for energy 🏋️‍♀️ Smarter, not harder workouts 💤 Sleep hacks that actually work 🙌 The power of asking for help ...and more... Tune in now! Let’s get your energy back. 🎧     Resources and Research Referenced: Perimenopause Checklist MIDI Health Dr. Beim Ovarian Health Ester Blum Dr. Mary Claire Haver MIDI :Menopause Fatigue Research Paper on Sleep Apnea The Importance of Nutrition in Menopause & Perimenopause MIDI 8 Minerals for Peri Prevalence of climacteric symptoms comparing perimenopausal and postmenopausal Chinese women Changes in nocturnal melatonin secretion in perimenopausal women: Correlation with endogenous estrogen concentrations Insomnia in Postmenopausal Women: How to Approach and Treat It? Cortisol Levels during the Menopausal Transition and Early Postmenopause: Observations from the Seattle Midlife Women’s Health Study The Dynamics of Stress and Fatigue across Menopause: Attractors, Coupling and Resilience Mayo Clinic: Why Alcohol and Menopause may be a dangerous mix Caffeine and Perimenopause Symptoms   Podcasts: Dr. Stephanie Estima + the Women's Health Initiative 6 Ways to Eat More Protein Ways to Make Eating Veggies Suck Less