Inspire Fitness

If you’ve started over more times than you can count, this one’s for you.

Here’s the truth: doing a workout and being someone who works out are two very different things. And that difference might be the reason nothing has stuck before.

In this episode, Casey breaks down why identity change is the most powerful form of behavior change, especially for women in midlife who’ve spent decades putting everyone else first. You’ll hear the research behind how the words you use about yourself shape what you actually do, and why “I don’t” works so much better than “I can’t.”

In this episode, you’ll learn:
💪 The difference between doing a workout & being a woman who trains
💪 The 2-word swap that helps you stick with your goals
💪 Why taking on a new identity can feel selfish (and why it isn’t)
💪 4 practical ways to start building your new identity this week
💪 How even a 15-minute workout counts as evidence of who you are

You don’t have to feel like her yet. You just have to start collecting the proof.

Ready for your first piece of evidence?
Join free 15-Minute Fridays through Thanksgiving- sign up here for FREE! https://inspirehw.com/book-a-workout

Shop Legion Supplements- Use the promo code "Inspire" and the link here: https://legionathletics.rfrl.co/zwo48

Join us in the Inspire Fitness program: Use the link here: https://inspirehw.com/ 

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You’ve been told a little leaking is just part of having kids or getting older. It’s common, but it’s not something you have to accept.

This week I’m joined by Dr. Caroline Packard, Doctor of Physical Therapy, pelvic floor physical therapist & founder of Connect Pelvic Floor Fitness. Caroline’s own experience with pelvic floor dysfunction led her to build a program that helps women move from pelvic floor rehab into real, progressive strength training.

We talk about the part of your core nobody mentions when they tell you to lift weights after 40, and why your pelvic floor belongs in every strength conversation, not just the ones that start after symptoms show up.

In this episode, you’ll learn:

• What your pelvic floor actually does & how it works with your breath, core & overall strength
• How perimenopause, menopause & dropping estrogen change these muscles, and when to bring it up with your doctor
• Why leaking when you sneeze, laugh or jump is common but not normal
• Why Kegels aren’t the whole answer
• How to breathe through a squat or a dumbbell row so you can try it at your next workout
• Whether heavy lifting, jumping, running & pickleball hurt your pelvic floor or help it
• What leaking, heaviness or pressure during squats & deadlifts is telling you, and how to adjust without stopping
• Simple things you can add to your routine now, even with zero symptoms
• When to see a pelvic floor PT & what actually happens at a first visit
• The one thing Caroline wants you to do this week

If you want to keep lifting, jumping, laughing & doing the things you love for decades to come, this conversation is for you.

Connect with Dr. Caroline Packard
Connect Pelvic Floor Fitness: https://connectpelvicfloorfitness.com/

Find her on IG: https://www.instagram.com/carolinepackarddpt

Connect with Casey
Instagram: https://www.instagram.com/fit.nutritionist

Loved this episode? Share it with a friend who’s been told to “just do Kegels,” & leave a rating & review so more women in midlife can find the show.

Join us in the Inspire Fitness program: Use the link here: https://inspirehw.com/ 

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You don’t have to gain 5 pounds every holiday season, and you don’t have to go to extremes to avoid it.

The stretch from Halloween to New Year’s is about 10 weeks long. For most women over 45, holiday weight gain doesn’t come from one big dinner. It comes from small habits that slip a little at a time. In this episode, I’m sharing the 7 things I would NOT do this holiday season, and the simple structure to use instead, so you can enjoy the food, the parties, and the people and still walk into January stronger.

In this episode you’ll learn:

• Why “saving up” calories for a party backfires
• How to handle the Halloween candy without restricting
• The minimum strength routine that keeps you on track when life gets busy
• Why the “start over Monday” mindset does more damage than the meal
• How alcohol and short sleep affect cravings in midlife
• Why you shouldn’t wait until January to set a goal

Ready for structure this season? Join Inspire Fitness and jump into Stronger by Thanksgiving, or start with the 14-Day Strength Reset for just $14 at inspirehw.com.

Join us in the Inspire Fitness program: Use the link here: https://inspirehw.com/ 

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My mom was diagnosed with osteopenia at 50. I’m four years out from that age, and I wanted to know if I was as risk.

In this episode, I’m telling you the whole story: the two and a half hour drive, the appointment itself, and what my results actually showed. I’ll also tell you what I’m choosing not to share, and why that matters just as much as what I do share.

Here’s what you’ll hear:

• Why I finally booked a scan, and how I found a place to go from a rural community
• What the appointment was actually like, start to finish
• My bone density results, and what they tell me about the choices I’ve been making
• Why I’m keeping my body composition numbers private, even though I’m happy with them
• Why a scan result is one point in time, not a verdict on your worth
• What you can start doing right now for your own bone health: training, protein, vitamin D and K, calcium, and screening

This isn’t about fear. It’s about knowing what’s happening in your body so you can do something about it before you’re the one getting the diagnosis.

Inspire Fitness is strength training designed specifically for women in perimenopause and menopause. If you are looking for a place to get started, or continue with your lifting journey- we welcome you! 

Beginners Get Started HERE: https://inspirehw.com/14-day-strength-reset

New Fitness Phase (intermediate level): https://inspirehw.com/inspire-fitness - use promo code THANKS20 for $20 off your first month. 

Educational content only, not medical advice. Talk with your healthcare provider about your own bone health and screening options.

Join us in the Inspire Fitness program: Use the link here: https://inspirehw.com/ 

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You want to get stronger, but... you're busy. You don't know where to start, but it's never worked for you before. Sound familiar?

In this episode, you'll learn why that one little word, "but," keeps you stuck. It quietly cancels everything you just said you wanted. Casey walks you through a simple mindset shift she calls the And + So method. It doesn't pretend your challenges aren't real. It just stops them from getting the last word.

In this episode:

• Why "but" shuts down your goals before you even start
• Why "and" isn't toxic positivity (your challenges are real, and so is what you want)
• The And + So method, applied to the 3 most common "buts" women in midlife say
• Where your "buts" hide, and how to catch them without judgment
• A 3-step notes app exercise you can do in under 2 minutes

Your challenges don't disqualify you. They're part of the plan.

Ready for your "so"? Start the 14-Day Strength Reset for $14: https://inspirehw.com/14-day-strength-reset

Shop Legion Product here: https://legionathletics.rfrl.co/zwo48 - use code "Inspire" for BOGO 50% off for new customers - 10% cash back for return customers.

Join us in the Inspire Fitness program: Use the link here: https://inspirehw.com/ 

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You can lose weight on a GLP-1 and still lose the strength you've worked so hard to build. Or you can do it differently.

Whether you're taking a GLP-1, thinking about it, or watching someone you love go through it, this conversation is for you.

This week I'm joined by fellow Registered Dietitian Ana Reisdorf, MS, RD, founder of GLP-1 Hub. Ana shares her own GLP-1 story, including the mistakes she made early on, like running on iced coffee until her blood sugar crashed at 2pm, & how that experience shaped the education platform she's built today.

We get honest about what these medications actually do, why muscle loss happens, & what you can put in place to stay strong & capable while you lose fat.

In this episode, you'll learn:

• What a GLP-1 does in plain English, including why it quiets food noise & cravings (and no, you're not injecting lizard venom)
• Why the medication itself isn't what causes muscle loss, & what actually does
• Why 30 to 40% of weight lost on a GLP-1 can come from lean mass, & how to protect yours
• Ana's baseline protocol: at least 100 grams of protein a day, 25 to 30 grams per meal, strength training at least 2 days a week, & daily walking
• Why losing slower (2 to 8 pounds a month) is a win, not a sign the medication isn't working
• How to get protein in when nausea hits: shakes, cold proteins like yogurt & cottage cheese, & smaller meals
• Why fiber deserves as much attention as protein
• The "cheating" myth, & why a GLP-1 can be one tool alongside a strong foundation
• Questions to ask your doctor, & yourself, before you start
• First-shot tips: take it at home, go easy on high-fat foods, add a multivitamin, & plan your meals
• Why sourcing matters, & what to avoid

This isn't about getting smaller. It's about staying strong, capable, & independent for the long haul.

About Ana Reisdorf, MS, RD
Ana Reisdorf, MS, RD, is a Registered Dietitian, entrepreneur, & founder of GLP-1 Hub, a media & education platform focused on GLP-1 medications, nutrition, & sustainable weight management. She combines professional expertise with personal experience to make complex nutrition topics practical, realistic, & easy to understand. Ana also hosts the GLP-1 Hub podcast & creates educational content across YouTube, email, & social media.

Connect with Ana:
🎧 GLP-1 Hub Podcast: https://podcasts.apple.com/us/podcast/glp-1-hub-support-community-and-weight-loss/id1798502905

 ▶️ GLP-1 Hub on YouTube: https://www.youtube.com/@GLP-1hub

Ready to protect your muscle & build strength at home?
Inspire Fitness is strength training built for women 45+, with structure that fits your real life. Get started for just $14 here: https://inspirehw.com/14-day-strength-reset 

Join us in the Inspire Fitness program: Use the link here: https://inspirehw.com/ 

Follow me on Instagram: https://www.instagram.com/fit.nutritionist?igsh=MTJqZXhjODR2ZzduaA%3D%3D&utm_source=qr 

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It's 6am and you're standing on the same scale you've stood on for twenty years. The number moves half a pound and somehow it still gets to decide how your whole day feels.

Here's what that number has never once told you: how much of you is bone. How much is muscle. Whether the "progress" you're chasing is actually costing you strength you'll need in ten years. Most women don't find out their bone density is a problem until there's already a fracture, because insurance won't screen for it before 65 and there are no symptoms to warn you first. This isn't something you did wrong. It's something almost nobody's told you to check.

In this episode, I sit down with Tony Orlando, founder of DEXA Plus and a 25 year veteran of DEXA scan technology, to talk about what your body composition is really telling you and why it matters more than your weight ever will.

You'll learn:

• Why a DEXA scan sees things your bathroom scale, and even most gym body fat monitors, physically cannot
• The real reason osteoporosis is showing up earlier in women, and why waiting until 65 to check is too late for a lot of us
• What happened when Tony's own wife was nearly diagnosed with osteoporosis, and how she turned it around
• The muscle loss risk on GLP-1 medications that almost nobody mentions, and how to protect against it
• Why weight-bearing exercise outperforms cardio for long-term bone and muscle health
• How to actually get scanned: where to go, what it costs, and what the results really mean
• Why "the number on the scale" was never the full story to begin with

Your body isn't a mystery you failed to solve. It's a system that's been giving you incomplete information this whole time. Once you can actually see what's happening with your bones and your muscle, the goal stops being smaller and starts being stronger, and that's a goal you can build on for decades, not just until the next diet ends.

To learn more about Dexa Plus or to book your scan visit: https://dexascan.com/

Join us in the Inspire Fitness program: Use the link here: https://inspirehw.com/ 

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Cutting. Bulking. You've heard the terms - but chances are, no one's ever explained them for your body, in this season of life. 

In this episode, Casey breaks down what these two phases actually mean, why almost everything you've heard about them was built for 25-year-old men, and how to know whether you're in a fat-loss season or a muscle-building one (spoiler: most of us are exactly where we're supposed to be). Plus - why you literally cannot build new muscle in a calorie deficit, and what to do instead if that's your goal.

🔗 Ready to tackle your fat-loss season the right way? The Fat Loss Accelerator is open for enrollment and starts September 20. Details here: https://inspirehw.com/fat-loss-accelerator

Join us in the Inspire Fitness program: Use the link here: https://inspirehw.com/ 

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What happens when you take a break from alcohol-especially as a woman in perimenopause/menopause working toward health and fat loss goals? 

In this episode, I’m sharing my personal experience of going alcohol-free, why I’m committing to a “Sober September,” and the surprising benefits I’ve already noticed just two weeks in. 

This episode is a replay of one I dropped last year when I was doing a 6 week "Sober October" but it is timely and I hope you find it helpful!

We’ll talk about how alcohol can slow fat loss, impact sleep and recovery, and even mess with your discipline when it comes to nutrition and workouts. And most importantly, I’ll show you how removing alcohol- even temporarily- can help you feel clearer, stronger, and more in control of your goals.

This isn’t medical advice, and if you struggle with alcohol dependence, please seek professional support. But if you’re curious about what alcohol-free living might do for your body, your mind, and your momentum- this episode is for you.

For fitness or nutrition services, please use the link here: https://inspirehw.com/ 

Join us in the Inspire Fitness program: Use the link here: https://inspirehw.com/ 

Follow me on Instagram: https://www.instagram.com/fit.nutritionist?igsh=MTJqZXhjODR2ZzduaA%3D%3D&utm_source=qr 

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You could be losing bone right now and never know it. No pain, no symptoms, no warning... until the day you fracture something and your whole life changes.*

In this episode, I'm getting personal about a topic that's close to home for me: bone health. Two generations of women in my family didn't find out their bones were weakening until it was already happening. My mom's diagnosis age, 50, is 4 years from where I am right now. That's a countdown I'm not willing to ignore.

You'll learn:

• Why osteopenia affects more than half of women over 50, and why so many don't find out until it's already progressed
• Why bone loss accelerates so sharply after menopause, with women able to lose up to 20% of bone density in the first 5 to 7 years alone
• Why an estimated 1 in 2 women over 50 will break a bone due to osteoporosis, compared to 1 in 4 men
• What losing even 10% of your bone mass really means for your fracture risk
• Why this is about more than a broken bone, it's about protecting your independence for decades to come
• What you can start doing right now: training, protein, vitamin D, and screening
• Why I recently started an estrogen patch, and how bone health factored into that decision

This isn't about fear. It's about knowing what's happening in your body so you can do something about it before you're the one getting the diagnosis.

In a couple weeks, I'm sitting down with the founder of DexaPlus and dexascan.com to go even deeper on screening tools and what they mean for women in perimenopause and menopause. And I'll be getting my own DEXA scan on 9/16, so stay tuned, I'm bringing you along for that too.

Inspire Fitness is strength training designed specifically for women in perimenopause and menopause. If this episode resonated, share it with a woman who needs to hear it.

Ready to start building the strength that protects your bones for the long haul? Join the Fall Back to Fitness Bootcamp: https://inspirehw.com/fall-back-to-fitness

Shop Legion Supplements with promo code Inspire here: https://legionathletics.rfrl.co/zwo48

*This episode is for educational purposes only and isn't medical advice. Bone health, hormone therapy, and screening decisions are personal and should be made with your own doctor, based on your own history and risk factors. Please talk to your provider before making any changes.

Join us in the Inspire Fitness program: Use the link here: https://inspirehw.com/ 

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