In this get real episode of the Girls Talk Healthy Aging podcast, co-hosts Alli Kerr and Shawna Kaminski welcome renowned fitness authority Alwyn Cosgrove. An accomplished athlete turned coach, national fitness speaker, educator, author, and co-owner of Results Fitness in Santa Clarita, California, Alwyn’s experience spans decades—and his perspective is shaped not only by his professional success but also by his personal journey as a two-time cancer survivor. Together, we dive into timely and important conversations about how training methods have evolved and how to stay fit even with joint issues or injuries—without losing your hard-earned progress.

Alwyn challenges a common but flawed assumption: that doctors are the ultimate resource for exercise-related guidance. While physicians play a vital role in healthcare, most do not receive any training in exercise science, yet patients often take their advice on physical activity as absolute. He shares his frustrations about blanket medical instructions to “do nothing,” pointing out that this one-size-fits-all approach can lead to devastating physical and mental setbacks—setbacks from which many may never fully recover. Instead, Alwyn urges patients to ask, “What "can" I do?” and to seek guidance from qualified fitness professionals who understand injury recovery, pre-hab, and safe modifications.

The conversation shines a spotlight on the reality that one injured joint doesn’t mean the whole body must shut down. Alwyn cites research showing that training the uninjured side can help preserve strength on the injured side, speeding up recovery when rehab begins. He explains that missing six weeks of training can cost you twelve weeks or more just to get back to baseline—a delay most people, especially those battling obesity, weightloss, or active aging, can’t afford. 

Listeners will also hear about the puzzling gap between athletic injury treatment and the approach taken for the average active adult. Athletes begin carefully structured training almost immediately after an injury to maintain performance and aid recovery—so why should non-athletes be told to stop everything? Alwyn advocates for a balanced approach: not pushing at an elite-athlete pace, but also not letting inactivity take away months (or years) of progress. By staying active in a modified, safe way, you can keep your fitness foundation strong and make the comeback process smoother.

Whether you’re an athlete, an everyday gym-goer, or someone just beginning a fitness journey, Alwyn’s wisdom will inspire you to reframe the way you think about setbacks and see them as opportunities to come back not only recovered—but stronger than ever.

Follow Alwyn Cosgrove on Instagram: https://www.instagram.com/alwyncosgrove/?hl=en

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Shawna Kaminski and Alli Kerr sit down with seasoned journalist and menopause truth-teller Ann Marie McQueen. Ann Marie shares her fascinating journey from Canada to the Middle East, where she’s lived for 17 years after relocating to Abu Dhabi for a journalism role. But her real transformation began when she entered perimenopause—and found herself shocked by the lack of honest, helpful information available to women navigating this major life transition.

Frustrated by the superficial and fear-driven content she encountered, Ann Marie launched Hot Flash Inc, a platform that began with a simple newsletter and has now grown into a robust website and podcast. What makes her approach different is her commitment to digging deeper and offering a 360-degree view of menopause—from hormone therapy to lifestyle interventions, and everything in between. Drawing on her journalism background, Ann Marie doesn't pretend to have all the answers. Instead, she curates a space where varied perspectives can be explored thoughtfully and respectfully.

Throughout the conversation, Ann Marie explains how her time as a journalist trained her to ask better questions, remain open-minded, and seek out sources that are not part of the mainstream media machine. She pulls back the curtain on how media outlets and influencers often use fear-based tactics—driven by profit motives and PR agendas—to manipulate women’s health narratives. Her insight into how information is bought and sold in today’s media landscape is a wake-up call for any woman scrolling her feed, trying to find truth in a sea of marketing.

The episode also dives into how we can become more informed consumers of information, especially in the wellness and medical spaces. Ann Marie emphasizes the need to build critical thinking skills and encourages women to be skeptical of “one-size-fits-all” advice—especially when it comes from sources that benefit financially from creating panic or urgency. She offers practical tips on how to seek out credible, balanced perspectives and advocates for a more empowering, personalized approach to perimenopause and beyond.

This candid conversation is a must-listen for any woman who’s ever felt confused, dismissed, or overwhelmed by the noise surrounding midlife and menopause. Ann Marie’s story is not only inspiring, but also incredibly validating. She reminds us that we deserve better—and that it’s absolutely possible to find clarity, community, and confidence when we stop accepting fear as fact.

Contact Ann Marie McQueen here: https://linktr.ee/hotflashinc

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Train with Alli at The Pink Physique in person in Macon, Georgia or Online here: https://www.thepinkphysique.com 

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We have fitness industry veteran Lauren Eirk, who brings over 40 years of experience—and a lifetime of personal transformation—to the conversation. From struggling with an eating disorder and overexercising in her youth to enduring injuries, surgeries, and long recoveries, Lauren shares how a painful journey led her to shift her mindset around movement, healing, and strength. 

Lauren dives deep into the muscle aging process and why our approach to training, recovery, and even sleep needs to evolve as we age. With age comes wisdom, and she explains how honoring your body and adjusting your workouts isn’t about doing less—it's about doing better. She emphasizes that the goal isn’t to stop aging (because we can’t), but to age better and stronger. The conversation highlights the importance of recognizing how our bodies change, and the need to train smarter so we can keep moving well for life.

This episode also touches on the critical role that muscle plays—not just in how we look or move, but in how our brains function. Lauren shares insights into how building and maintaining muscle can impact everything from metabolism to cognitive health, especially as we get older. 

This discussion reflects on society’s complex relationship with aging women and strength. Why is it still so hard for women to be celebrated for what their bodies can do instead of how they look? The episode encourages listeners to break free from the cultural obsession with youth and instead embrace the beauty, wisdom, and capability that come with age.

As always, the conversation wraps with practical takeaways for aging strong, including how to customize your workouts based on the season of life you're in. 

About Lauren Eirk:

She is the owner of the Fitness Integrated Science Wellness Center, Kentucky's leading facility for Muscle Activation Techniques and personal training. Lauren has performed nearly 40 years of service in the Fitness Industry. As a result of her dedication to the fields of Muscle Health and Exercise Mechanics, she is best known for her ability to work with individuals that have highly complex health issues. Lauren the creator of Fitness Integrated Science TV , On-Demand Service to help clients over 50 get out of pain, avoid injury, and maintain their muscles with therapeutic workouts and Educational Programs using her 5-Step Cycle of Muscle Maintenance. She is the developer of the Fitness Integrated Science TV iOS, Android, and Roku Apps.

Learn more about Lauren Eirk Here:

https://fitnessintegratedscience.com

https://www.instagram.com/fitnessintegratedscience/?hl=en

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Follow & Message Shawna on Instagram: @shawnakaminski

Grab Shawna's book 'Lose Your Menopause Belly' and other freebies here: https://shawnakworkouts.com

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Train with Alli at The Pink Physique in person in Macon, Georgia or Online here: https://www.thepinkphysique.com 

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On this episode co-hosts Alli Kerr and Shawna Kaminski dive into a topic that affects nearly every woman at some stage of life—SLEEP STRUGGLES. They are joined by naturopathic doctor and sleep expert Dr. Leigha Saunders, who unpacks the complex reasons why women, especially during perimenopause and post-menopause, experience more frequent and frustrating sleep disturbances. Leigha shares how hormonal shifts directly impact our ability to fall and stay asleep—and why it’s not just in our heads.

The conversation explores the biological changes that happen in a woman’s body during midlife and how these changes influence sleep quality. From dropping progesterone levels to fluctuating estrogen, Leigha breaks down the science behind the sleepless nights. The good news? As Leigha explains, these changes don’t last forever—and with the right knowledge and support, better sleep is absolutely within reach. She discusses how hormone therapy can be a helpful tool for some women and how to know if it might be right for you.

Beyond biology, Leigha emphasizes the power we hold through lifestyle and behavioral changes. Instead of relying solely on quick fixes or medications, women can take back control by adopting better sleep hygiene practices, creating boundaries around rest, and supporting their nervous systems. Leigha shares tangible strategies that can help shift the trajectory of your sleep without needing a prescription bottle.

The episode also digs into how deeply sleep deprivation impacts our lives—mentally, emotionally, and physically. Leigha and the hosts reflect on how often women are conditioned to put themselves last, sacrificing sleep and health for productivity or caretaking. But healthy aging requires us to flip the script. Leigha’s message is clear: prioritizing sleep is not selfish—it’s essential.

Finally, Leigha covers important points around supplements, over-the-counter medications, and when women should consider a sleep study for possible sleep apnea. Many women are unaware that they’re at risk or simply chalk up symptoms to aging. This conversation is packed with science-backed insights and compassionate encouragement to help women navigate sleep challenges with clarity and confidence. If you’ve been tossing and turning at night, this is the episode you’ve been waiting for.

Links to graphics mentioned in the episode:

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Dr. Leigha Saunders is a licensed Naturopathic Doctor and Menopause Society Certified Practitioner who specializes in helping women navigate the hormonal shifts of perimenopause and menopause—particularly when sleep, energy, and mood take a hit. Known for her practical, compassionate, and evidence-informed approach, Dr. Leigha blends the science of hormones with the art of personalized care.

She’s the founder of True Roots Healthcare, where she supports high-achieving women who are tired of feeling tired, moody, and dismissed in their healthcare. Leigha is also the creator of The Word on the Sleep and Grown Up Girl Talk podcasts, where she’s on a mission to help women stop settling and start feeling like themselves again.

Her website: https://leighasaundersnd.com

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Follow & Message Shawna on Instagram: @shawnakaminski

Grab Shawna's book 'Lose Your Menopause Belly' and other freebies here: https://shawnakworkouts.com

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Train with Alli at The Pink Physique in person in Macon, Georgia or Online here: https://www.thepinkphysique.com 

Today we share the mic with the remarkable Dr. Kerry Burnight, a gerontologist, speaker, and author of the brand-new book Joyspan. Dr. Burnight challenges the cultural narrative that aging equals decline and shows us how to reframe our mindset to embrace the gifts that come with getting older. As the daughter of 96-year-old social media sensation Betty, Kerry has learned firsthand what it means to age with joy. 

Kerry dives deep into how living your best life isn't just about fitness and nutrition — it’s also about cultivating a healthy, resilient mind. She shares the simple yet powerful mental shifts we can make to create a fuller, richer life. From embracing our authenticity to letting go of the pressure to stay young, Kerry reminds us that we’ve already been young — now it’s time to thrive in a new chapter that brings its own unique rewards.

Kerry also shines a light on the billion-dollar industries built on the fear of aging, and she urges us to question the belief that youth equals beauty. Instead, she celebrates the qualities that actually improve with age, such as emotional regulation, humility, wisdom, and deeper connection. 

We also explore Kerry’s new book Joyspan, a revolutionary look at the years between midlife and old age that focuses not just on lifespan or healthspan, but on joyspan — the amount of life we live with genuine joy. Imagine the possibility of more years filled with laughter, purpose, growth, and meaningful connection. Kerry helps us understand that even those dealt the toughest hands can cultivate joy through mindset, attitude, and intentional action.

This episode is packed with heart, insight, and practical wisdom for women at every stage of life. You’ll leave feeling uplifted and empowered to age not just gracefully — but joyfully. Be sure to grab a copy of Joyspan for yourself and the women you love, and don’t forget to leave Kerry a review on Goodreads to support her mission of joyful aging.

_________________________________________

Dr.  Burnight taught Geriatric Medicine and Gerontology for 18 years at the University of California, Irvine School of Medicine. She was a speaker to the U.S. White House at the Elder Justice Summit and at the U.S. Department of Justice. She has appeared on such T.V. programs as CBS News, NBC News, The Doctors, and Money Matters.

Pre-order Dr. Kerry’s book Joyspan here:

https://joyspan.info/pre-order

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Train with Alli at The Pink Physique in person in Macon, Georgia or Online here: https://www.thepinkphysique.com 

In this inspiring episode of the Girls Talk Healthy Aging podcast, co-hosts Alli Kerr and Shawna Kaminski sit down with the remarkable Ashlee Booth, a 28-year-old student of fitness and a personal training client of Alli's. Unlike many who enter the fitness world with weight loss as their primary goal, Ashlee stands out for her unique focus on building strength and confidence. Join us as we uncover the mindset that drives Ashlee to celebrate her body and achievements, making her a beacon of positivity in a landscape often dominated by self-doubt.

Throughout the episode, Ashlee shares her journey of self-discovery and empowerment. With a refreshing perspective on fitness, she emphasizes the importance of celebrating every milestone, big or small. While many clients struggle with negative self-talk and comparison, Ashlee's approach is a breath of fresh air. Her unwavering pride in her progress and determination to get stronger serve as a powerful reminder that fitness should be about feeling good in your own skin, not just the numbers on a scale.

Alli and Shawna delve into the factors that contribute to Ashlee's positive mindset, exploring the influences of her upbringing, support systems, and personal experiences. Listeners will be inspired by Ashlee's stories of triumph as she navigates her fitness journey with enthusiasm and resilience. Her infectious energy and commitment to celebrating every win motivate women to embrace their bodies and appreciate their unique journeys.

In a world where many women feel pressured to conform to unrealistic standards, Ashlee's story is a compelling call to action. This episode encourages listeners to shift their focus from mere weight loss to building strength and confidence. As Ashlee shares her insights, you'll find yourself inspired to cultivate a healthier relationship with your body and redefine what success looks like on your fitness journey.

Tune in to this uplifting episode and join Alli and Shawna as they celebrate Ashlee Booth's inspiring approach to fitness. Whether you're a seasoned athlete or just starting out, Ashlee's story will empower you to love and celebrate the amazing body you have. Don't miss out on this chance to learn from a truly remarkable individual who is reshaping the narrative around fitness and body positivity!

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Follow & Message Alli on Facebook & Instagram: Alli Kerr and @allikerrfitness (respectively). 

Train with Alli at The Pink Physique in person in Macon, Georgia or Online here: https://www.thepinkphysique.com 

In this refreshing episode of Girls Talk Healthy Aging, co-hosts Alli Kerr and Shawna Kaminski sit down with the radiant and vibrant Cindy Gibson as she celebrates a major milestone—her 70th birthday. Cindy opens up about what turning 70 truly means to her and how she’s embracing this chapter of life with strength, purpose, and a whole lot of positivity.

With honesty and humor, Cindy shares her personal reflections on aging, including the physical, emotional, and spiritual shifts she’s experienced over the decades. She talks about how she’s staying active, what wellness practices have stood the test of time, and the surprising ways her mindset has evolved. Her story is a refreshing reminder that age is just a number—and that vitality is a lifelong pursuit.

Alli and Shawna dive deep with Cindy into the topics of self-care, resilience, and the power of community through the aging journey. They explore what it means to stay relevant, curious, and connected as the years go by—and how women in their 50s, 60s, and beyond can reclaim their health and confidence at any stage.

Whether you’re approaching your own milestone birthday or simply looking for a boost of motivation, this episode is packed with heart, wisdom, and encouragement. Tune in to celebrate Cindy’s 70 years of living boldly—and walk away inspired to own your own journey with grace and grit.

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Train with Alli at The Pink Physique in person in Macon, Georgia or Online here: https://www.thepinkphysique.com 

We welcome the incredibly inspiring Linh Huynh. Linh’s life story begins in the chaos of war-torn Southeast Asia, where her parents made a daring escape by boat, landing in a refugee camp in Indonesia. While her older siblings endured the brunt of hardship, Linh grew up feeling shielded—and that protection came with a heavy dose of survivor’s guilt.

Linh opens up about how this guilt fueled her inner drive as an adult. She discovered that she had an unusual gift: the ability to endure, to stick with challenges long past when others would give up. She didn’t just take up running—she took it to the extreme, signing up for ultra-endurance races in remote, punishing environments around the world. Linh didn’t fit the mold of a typical elite athlete, but her mindset and persistence propelled her to success in some of the most grueling events on the planet.

What makes Linh’s story stand out is not just her physical accomplishments, but her mental grit. She is one of the few women in history to complete the 4 Deserts Ultramarathon Series within a calendar year, conquering the most extreme landscapes on Earth. She has also raced in both the Antarctica and North Pole marathons, proving that the coldest, hottest, and most remote places are where she thrives.

This episode is a deep dive into resilience, identity, and how early life experiences can quietly shape our adult narratives. Whether you’re a runner or not, Linh’s story will light a fire in you. It’s about more than fitness—it’s about legacy, purpose, and finding your own version of hard and doing it anyway.

Tune in to be moved, motivated, and reminded that healthy aging isn’t just about bodies—it’s about strength of spirit. Linh Huynh will inspire you to lace up for whatever race life puts in front of you.

Contact Linh Huynh: Pronunciation: Lin Win - it rhymes! Keynote speaker | Award-winning Writer | Extreme Runner | Luckpusher

sparkingwonder.ca/

[email protected]

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Train with Alli at The Pink Physique in person in Macon, Georgia or Online here: https://www.thepinkphysique.com 

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We are welcoming Jennifer Konopaki, Vice President of Sport at WinSport in Calgary, Alberta. Jennifer is a passionate advocate for physical literacy and believes that movement is a birthright—regardless of age, ability, or body type. Her career has been dedicated to creating environments that encourage people to move more, and she shares how the building blocks of basic movement skills create a foundation for lifelong health, confidence, and joy.

Jennifer introduces the concept of physical literacy as the competence, confidence, and motivation to move in a variety of ways across different environments. She explains that when people have fun moving and feel capable, they are far more likely to try new things in all areas of life—and this consistent engagement supports both physical and mental well-being. 

The conversation dives into Jennifer's work at WinSport, a dynamic Olympic training and public movement facility designed to promote sport and activity for everyone. From elite athletes to weekend warriors to beginners just discovering the joy of movement, the facility supports a full spectrum of movers. Jennifer emphasizes the broader impact of sport—not just on physical health, but on leadership, resilience, and community-building.

We discuss how sport shapes us beyond the field. Data shows that most top female leaders have participated in sport at some level. Even though most kids won’t become professional athletes, exposure to play, teamwork, and physical challenge equips them with critical life skills. Jennifer’s mission is to ensure everyone—young and old—has access to safe, inclusive spaces to move, grow, and thrive.

Whether you're rediscovering movement later in life or encouraging the next generation to get active, this episode will inspire you to see physical activity as more than just exercise—it’s a fundamental tool for personal development. Tune in for a fresh perspective on play, sport, and the essential role of physical literacy for healthy aging.

Contact Jennifer Konopaki: [email protected]

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Train with Alli at The Pink Physique in person in Macon, Georgia or Online here: https://www.thepinkphysique.com 

In this episode, Shawna dives deep into the concept of intuitive eating, exploring what it means to be an intuitive eater and why striving for this lifestyle can transform your relationship with food.

Join her as she discusses practical strategies for incorporating intuitive eating principles into your daily life, including the powerful habit of food logging.

Key Topics Discussed:

1. What is Intuitive Eating?    - Definition and core principles of intuitive eating.    - The difference between intuitive eating and traditional dieting.    - Understanding hunger cues and emotional eating.

2. Why Strive to Be an Intuitive Eater?    - Benefits of intuitive eating for mental and physical health.    - How intuitive eating promotes a positive body image.    - The role of mindfulness in nurturing a healthy relationship with food.

3. The Habit of Food Logging: A Tool for Intuitive Eating    - What is food logging, and how can it help you become an intuitive eater?    - Tips for effective food journaling: focusing on feelings, hunger levels, and food choices.    - How to use your food log to identify patterns and make mindful decisions.

4. Practical Tips for Getting Started    - Simple steps to begin your journey toward intuitive eating.    - Encouragement to be gentle with yourself as you explore this new approach.

If you enjoyed this episode, please subscribe, rate, and review the podcast! Share your thoughts on intuitive eating and your experiences with food logging on our social media platforms. We’d love to hear from you!

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Train with Alli at The Pink Physique in person in Macon, Georgia or Online here: https://https://www.thepinkphysique.com