Welcome to the Aging Fiercely Audio Minisodes, a 10-minute (or so!) audio series on Substack where I riff about fitness, well-being, and the endless pursuit of figuring out how to make consistency my ride-or-die.

Slink into your weighted vest, pop in the earbuds, and let’s walk! 💋

So I had this great idea one day: record myself out in the wild — the gritty suburban streets of Chappaqua, typically after a run, so I’m breathy and obnoxious — and impart whatever wisdom is pulsating through my endorphine-rich blood.

It’s an experiment.

Such as life.

So let’er rip!

In today’s conversation, I explore the intricate relationship between willpower, self-identity, and personal beliefs. The download I got was centered on the importance of understanding how our self-perception shapes our ability to achieve goals and overcome limitations. (Ones that we place on ourselves due to other people, past experiences, and loads of data we’ve collected and neatly filed in our brain’s memory bank—and honestly, have you ever dared consider how reliable your brain’s memory bank is?)

By delving into the subconscious beliefs that hold us back, I’m asking you, dear new listener, to begin asking yourself transformative questions that can lead to personal growth and change.

Takeaways:

* Willpower can run out; self-identity plays a crucial role.

* Our beliefs about ourselves can limit our potential.

* Identifying as a specific person can hinder progress.

* To achieve goals, one must trust themselves beyond past limitations.

* Self-perception is deeply tied to our achievements.

* Asking the right questions can change our mindset.

* Creating space for self-reflection is essential for growth.

* Transforming identity involves understanding desired traits and behaviors.

* Believing in oneself is a key step towards change.

* Personal growth requires a shift in self-identity and beliefs.

So here’s my challenge to you: pick one belief about yourself that you’ve been carrying around like old gym clothes that smell like gorgonzola. What if you experimented this week and asked yourself: ‘Is this actually true, or just familiar? (I’m gonna bet on the wheel of brie that it’s familiar and that’s why it’s sticking around!)

Drop a comment and let me know what comes up. I’ll be back next week with more breathy wisdom from the pavement. Until then, keep showing up - even when (especially when) you don’t feel like it. 💋

If you’re new here, welcome to my heart-focused, woo-casual, shamelessly optimistic, fitness accountability bandwagon where we slow down and allow space in your day for the ‘real YOU’ to feel witnessed + worthy… not to mention vibrantly healthy!

This isn’t a “newsletter” filled with stale fitness and wellness advice, or trending fads that promise beach-ready bods in just two weeks…

… this is a love letter to the real YOU who, in your 40+ years of living, knows that to age fiercely means you can…

* Lift heavy things (like your expectations, your standards, and occasionally actual weights) and feel how it gets more satisfying with age.

* Deflate your old, farty narratives—they’re starting to smell like blue cheese

* Know that taking care of yourself is no longer “optional”

* Deprive yourself of negativity, not pizza

* Workout for the endorphins, not the scale

My purpose is to help you get to that glorious moment where you shock yourself and blurt out with pure victory, “Holy shit, I can’t believe I just did that!“ And trust me, that feeling hits better than a Sunday morning binge-watch of trashy reality TV—which, let’s be honest, is saying something.

If this sounds like the place for you, join the growing community that now treats red lights like mini dance parties! 💃🏻

The Aging Fiercely Podcast is THE place where women over 40 flip the script on aging and begin to put themselves first (at least most of the time!). We're here to work on becoming fitter, fiercer, and more fabulous as we age because midlife isn’t a crisis—it’s a comeback. 👊

Did you know 70% of women aren’t strength training? Wild, right? No guilt trips here—just a friendly PSA that it’s never too late to start. And no, lifting weights won’t turn you into the Hulk. (Although, if it did, that would be the best party trick ever!)

In this episode, I’m sitting down with Kim Pezzetti—Executive VP of Cartessa Aesthetics, mom of three, and a dynamo who knows that taking care of yourself isn’t optional once you hit midlife.

We’re talking about:

• How strength training shapes your body (without the bulk) • The realities of perimenopause (hello, hot flashes) and how infrared sauna training can help

• The mindset shift that makes exercise feel like self-care instead of a chore

If you need a little motivation to move, this episode is for you. Grab your earbuds, take a walk, and let’s talk about aging fiercely—because midlife is just the beginning.

🎧 Listen now on Apple or Spotify

🔥 Loving the show? Spread the love! ❤️ Share this episode, leave a review, and subscribe so you never miss an update.

💡 Need more accountability? Check out Accountability for the Win!

A pebble-sized shift in momentum for me is going for a run when:

a) I dislike running even though the running joke in my family is “I’m the runner of the family”, since I took the title “Fastest girl runner” from 2nd grade to 5th grade—a title I lost in 6th grade by one brutal second,

and b) I haven’t run in over four years unless goaded by my kids to race them to the end of the street.

(And what makes me the runner of the family even more ridiculous is that my sister ran, I think, five marathons, and two of her children can run a 5-something minute mile. Feats I have never conquered!)

All that to say: I did something the other morning because I knew I needed a change after admitting to myself that yes, I may be acting a little “lazy”, so I followed through on an impulse, which happened to occur on one of the hottest days of the year thus far.

Listen in as I share with you what one small impulsive move can do for your mindset.

As imperfectly as possible, I’m also following another impulse in creating a series of audios I’m branding as The Aging Fiercely Radio Show — an exclusive Substack offering of 10-minute (or so) “radio shows” that share my knowledge and gained wisdom on how to create and maintain active lifestyles that slow the aging process — which is nothing more than feeling strong in your body as opposed to sedentary, sluggish, and uninspired.

I recorded this episode last week, when school was still in session, so bear with me as I’m still piecing together this fun experiment. I believe these episodes are going to be helpful for those of us who realize that “wanting” to change is a lot different than “doing” the change, and the simple mental shifts that can inspire us when we follow through on sometimes seemingly absurd impulses.

This is about “doing” something different, and the small shift in momentum it can create almost instantaneously. (Often we’re so close to creating breakthroughs, but because we easily talk ourselves out of it, we lose out on so much!)

At the end, this small thing I did had me asking myself new questions, and sometimes that’s enough to get the momentum rolling, and the ideas popping in an entirely new and unexpected direction. (That’s where the magic lives!)

If you’re new here, welcome to my heart-focused, woo-casual, shamelessly optimistic, fitness accountability bandwagon where we slow down and allow space in your day for the ‘real YOU’ to feel witnessed + worthy… not to mention vibrantly healthy!

This isn’t a “newsletter” filled with stale fitness and wellness advice, or trending fads that promise beach-ready bods in just two weeks…

… this is a love letter to the real YOU who, in your 40+ years of living, knows that to age fiercely means you can…

* Lift heavy things (like your expectations, your standards, and occasionally actual weights) and feel how it gets more satisfying with age.

* Deflate your old, farty narratives—they’re starting to smell like blue cheese

* Know that taking care of yourself is no longer “optional”

* Deprive yourself of negativity, not pizza

* Workout for the endorphins, not the scale

My purpose is to help you get to that point where you surprise yourself and say out loud with a voice of victory, I can’t believe I just did that!!!!! I can tell you from experience, it’s even better than binge-watching bad TV on a Sunday morning.

Ready to Do Something Different?

Didn’t realize you could create more space in your day for YOU? If you’re no longer available for the limiting thought that you’ve tried everything and nothing has worked when it comes to your never-ending desire to feel fit and strong in your body and mind, you’re ready for a shift. I can help show you how it’s all possible!

Tearing both ACLs sounds downright dreadful—but for Harrison Powell, it sparked an idea that turned into a “wiggle”!

After years of suffering from stiffness and joint pain that made it nearly impossible for him to get down on the floor to play with his daughters, Harrison turned to physical therapists, yoga instructors, tai chi and Qi-gong experts to figure out the best way to stretch without it being too long, too difficult, and too boring (because let’s face it, stretching is like flossing—we know we should buuuuuttt..)

What was born out of two torn ACLs was a five-minute daily stretch and habit-building program called Daily Wiggles.

Harrison is now rolling around on the floor with his kids, sitting cross-legged while giving interviews, and showing us all how we can wiggle anywhere at any time—and even do it with a smile on our faces!

Now Harrison has one goal: to make stretching accessible to everyone, in a way that’s easy to stick with so you actually feel the difference.

Learn more about Harrison Powell and Daily Wiggles:

Website

YouTube (test out a few free "wiggles")

Instagram

Facebook

The AGING FIERCELY PODCAST is where women over 40 flip the script on aging! Midlife isn’t a crisis—it’s a comeback. 👊 Listen in each week for new episodes.

Need a little nudge (or a friendly kick in the butt) to tackle your fitness goals? I’ve got you! Join my 4-Week Fitness Accountability Program where we’ll tackle workouts, dodge excuses, and high-five over all the progress you’ll make.

I often forget that I have the power and imagination to dream.

I often am told to keep a lid on it. Pipe down. Don’t embarrass yourself. If it hasn’t happened yet, it won’t.

This verbal monster isn’t some third-grade teacher from my childhood or the grumpy old gatekeeper of mediocrity down the street—the one who hasn’t chased a dream since rotary phones were a thing. (He’d seem the kind to hurl such insults over a fence as you’re walking your dog.)

But no, it’s my own mind that’s doing the tango all over my aspirations and dreams, and keeps me focused on “adulting”—I have no time to do fun things for myself, I have to worry about taxes and dinner and constantly turn every light off in the house! WHY ARE THEY ALWAYS ON?!

Quite frankly, adulting can suck the joy right out of everything.

When I think back to my younger years, I remember how much I enjoyed tapping into my imagination. It was fun and easy. It never felt silly or a waste of time. It simply flowed through me, and why did I ever let it stop?

This is why I’m so grateful I followed my niece’s lead and created a vision board for 2025. It forced me to sit down and hunt for images, cute quotes and words that made me feel tingly and excited—when was the last time you spent hours doing nothing but dreaming? Have you ever allowed yourself such luxury as an adult? Do you know how freeing it can make you feel? Do you even like drizzled chocolate on your Belgian waffles?

This is why today I’m presenting to you a GEM of a podcast I did with my niece ❤️ and I’m going to say it right here—but don’t tell anyone—this is probably my favorite podcast (!!👊)

Having this conversation around vision boards is so my vibe and as I often mention throughout the podcast, IT WAS SO FUN! And fun is universal— everyone loves fun—so I hope this podcast allows you to tap into your creative, dreamy side and inspired you to create magic with dreams, a posterboard, sparkly stickers, and glue sticks! Get ready because you’re about to learn how to manifest fun! 🫵

🎧 Click the link above to listen or find it on Apple or Spotify.

And if you love it? Spread the love! ❤️ Share it with your bestie, leave a review, and hit subscribe!

The Aging Fiercely Podcast is where women over 40 flip the script on aging and begin to put themselves first (at least most of the time!). We're here to work on becoming fitter, fiercer, and more fabulous as we age because midlife isn’t a crisis—it’s a comeback. 👊 Listen in each week for new episodes.

She didn’t want to.

Like, really didn’t want to.

If given the choice between this and hand-feeding a nest of angry hornets, she’d be Googling “how to befriend hornets.”

And yet, there we were—me (a youthful 50 🙋🏻‍♀️ and team elder) and a crew of mid-forties friends—strapping on snowshoes and heading up Stratton Mountain. Because apparently, walking uphill in the snow for fun is a thing? Despite skiing my whole life, I had no clue. 🤷🏻‍♀️

Anyway, my friend was not buying the hype. She swatted away every “You’ll feel amazing after!” and “It’s not that bad!” like they were mosquitoes in July.

And once begrudgingly cajoled into the experience, 45 seconds in, she was already talking about a potential blister on her heel. (A blister!)

But when we fast forward to the top? Cheering. Bloody Mary’s. Lots of laughs!

This, my friends, is the magic of doing the thing you didn’t want to do but did it anyway.

And one more reason to keep aging fiercely! 💋

🎧 Click the link above to listen or find it on Apple or Spotify.

And if you love it? Spread the love! ❤️ Share it with your bestie, leave a review, and hit subscribe so you never miss a chance to age fiercely.

The Aging Fiercely Podcast is THE place where women over 40 flip the script on aging and begin to put themselves first (at least most of the time!). We're here to work on becoming fitter, fiercer, and more fabulous as we age because midlife isn’t a crisis—it’s a comeback. 👊 Listen in every Thurs for new episodes.

Did you know 70% of women aren’t strength training? Wild, right? No guilt trips here—just a friendly PSA that it’s never too late to start. And no, lifting weights won’t turn you into the Hulk. (Although, if it did, that would be the best party trick ever!)

In this episode, I’m sitting down with Kim Pezzetti—Executive VP of Cartessa Aesthetics, mom of three, and a dynamo who knows that taking care of yourself isn’t optional once you hit midlife.

We’re talking about:

• How strength training shapes your body (without the bulk) • The realities of perimenopause (hello, hot flashes) and how infrared sauna training can help• The mindset shift that makes exercise feel like self-care instead of a chore

If you need a little motivation to move, this episode is for you. Grab your earbuds, take a walk, and let’s talk about aging fiercely—because midlife is just the beginning.

🎧 Listen now on Apple or Spotify

🔥 Loving the show? Spread the love! ❤️ Share this episode, leave a review, and subscribe so you never miss an update.

💡 Need more accountability? Check out Accountability for the Win!

Today, I’m thrilled to welcome Reena Vokoun to the podcast! Reena wears a lot of hats—and she wears them well. She’s the Founder and CEO of Passion Fit, a best-selling author, TEDx speaker, certified health coach, group fitness pro, yoga instructor, mindfulness, nutrition and behavior change specialist, and a personal/professional development coach and consultant. (Whew!)

Reena’s expertise has been featured on FOX, NBC, ABC, and CBS, and she hosts the Women Lead TV show Women, Wellness, and the Workplace. Her accolades include being spotlighted in Health and Women’s Health magazines, earning recognition as one of LA Weekly’s Top 10 Health and Fitness Leaders of 2023, and competing as a Top 10 finalist in the Ms. Health & Fitness 2024 competition. Oh, and did I mention she’s an award-winning ESPN National Fitness Championships competitor?

Reena’s mission is clear: to help people create sustainable, balanced lifestyles that support physical health, mental well-being, and emotional resilience.

In this episode, she shares her incredible insights on starting (and sticking to) a fitness routine, breaking free from the myth of perfection, and finding what works for you.

Whether you’re just getting started on your wellness journey or looking for fresh motivation, Reena’s practical advice will leave you feeling inspired, and ready to take charge of your health—on your terms.

Tune in and get ready to take notes—you won’t want to miss this one!

You can find Reena at https://passionfit.com/

Her books: https://reenavokoun.com/

Instagram: @passionfitllc

YouTube: PassionFitLLC

Facebook: Passionfitllc

Need a little nudge (or a friendly kick in the butt) to tackle your fitness goals? I’ve got you! Join my 4-Week Fitness Accountability Program where we’ll tackle workouts, dodge excuses, and high-five over all the progress you’re making. Warning: you might feel ridiculously good while doing it. Let’s make it happen! Sign up today: amcostanzo.com

Welcome to this inspiring episode with Jen Rulon, a 15-time Ironman triathlete turned fitness coach and wellness advocate! Jen shares her journey from elite triathlete to thriving in Costa Rica, where she's enjoying life in her 50s, embracing new passions like surfing, and living authentically.

Here are the key takeaways from our conversation:

Strength Training and Fitness After 40Jen shares her wisdom as a fitness coach, encouraging women to prioritize strength training and overall health, especially in perimenopause and menopause. Fitness is about functional strength and enjoying movement, not just training for competitions.

Overcoming Mental BarriersJen explains that many women struggle with mental barriers, like believing fitness will take too long or is too hard. She urges her clients to take small, manageable steps and knows that consistency and a strong mindset are everything.

Coaching Through Personal StrugglesJen works with women through personal challenges like grief, divorce, and loss, helping them rebuild their strength and mindset. She understands the mental load that comes with these struggles and offers practical steps to help women take action in their lives.

If you're ready to shift your mindset, prioritize your health, and embrace life with more joy and authenticity, Jen's story and insights are here to inspire you.

Connect with Jen Rulon

Jen’s Website

Instagram

Quote of the Episode: Mindset is just so, so powerful. If you trust the process, commit to change, and take it one step at a time, you'll see transformation. - Jen Rulon

I'M HOSTING A FREE 60-MINUTE WORKSHOP!

Sign up for my free 60-minute crash course in building consistency with your workouts, finding guilt-free me time, and unleashing your inner high vibes!!

Because you're meant to sparkle my spicy-boo!

DATE & TIME: SUNDAY JAN. 26, 2025 at 10 am

PLACE: ZOOM

SIGN-UP: CLICK HERE!!

When we recognize our power to change and realize it's within us to rewrite the narrative, we can banish the "devil" (aka ego, inner critic, shade-throwing demon) from holding sway over us. This shift creates a new current reality—because it’s all about the "current" that flows from within!

Tune in to today’s episode and learn why the devil we know isn't a good enough reason to stay stuck!

I’m hosting a free workshop on Sunday, January 26. If you’re ready to create a consistent workout program, simplify nutrition, and age fiercely in 2025, join my free workshop: A 60-minute Crash Course on Building Consistency, Enjoying Guilt-Free Me-Time, and Unleashing Your Hidden High Vibes

Sign up here!

INSTAGRAM: @aging.fiercely

FACEBOOK: amcostanzo

AND... if you need a fitness plan and reliable accountability to help you start 2025 feeling FIERCE, check out my 4-Week Fitness Accountability Program: amcostanzo.com