Strength With Michelle | Start Strength Training, Perimenopause, Women Over 40, Build Muscle

By Michelle Hill - Strength & Wellness Coach for Women 40+Health & Fitness Nutrition Parenting Kids & Family

Strength With Michelle | Start Strength Training, Perimenopause, Women Over 40, Build Muscle episodes

May 2824 | Your Habits Aren't Random (But They Are Keeping You Stuck)
Do you ever feel like you keep doing the very things that are getting in the way of your weight loss goals even when you KNOW better?

Do you find yourself stress eating at night, scrolling for hours, drinking wine to unwind, or falling into habits you wish you could “just stop”?

Have you ever wondered, “Why do I keep doing this?”

In this episode, we’re talking about the truth behind habits and why your habits are NOT random, even the ones that are keeping you stuck. Many habits around food, emotional eating, nighttime snacking, procrastination, scrolling, and even drinking are often serving a purpose like comfort, stress relief, escape, rest, or coping with overwhelm.
In this episode, you’ll learn:
why habits are often connected to emotional needs
how stress, overwhelm, loneliness, exhaustion, and burnout can drive unhealthy habits
how to identify what purpose your habits are serving
practical steps to replace habits that no longer support your goals
Next Steps:
📚Apply for my 1-1 Coaching Program:
https://forms.gle/FotP2wiQn6iF16o5A
💬Join my free community:
www.facebook.com/groups/michelle.transformed/
🌐Visit Website:
transformedhealthcoaching.com
14 min
May 25 23 | Cycle Syncing: What Is It And Do Women Really Need It?
Do you ever feel confused by all the advice online telling women they should completely change their workouts around their cycle?

Have you wondered if you should avoid strength training or go easier during your period?

Do you feel frustrated because some weeks workouts feel amazing, and other weeks everything feels heavy and exhausting?
In this episode, we’re talking all about cycle syncing workouts, working out during your period, and whether women really need to follow all the fitness advice surrounding hormones and menstrual cycles.
I’m sharing my own experience with unexpectedly strong lifting days during my period, why cardio feels completely different for me that week, and how women can start learning THEIR body instead of blindly following social media trends.
We’ll also talk about why you do not need to stop working out during your period, how to adjust workouts without falling into all-or-nothing thinking, and why consistency matters more than perfectly timing every workout with your cycle.
This episode will help you stop feeling afraid of your body changing and start learning how to work WITH your body instead of against it. If you’ve been trying to figure out how hormones, strength training, energy, and workouts all fit together in this season of life, this episode will help you approach fitness in a more realistic and empowering way.
Next Steps:
✅ Apply for 1-1 Coaching, Grace Over Guilt Method here: https://forms.gle/N5owjRyg57zKqh2n8
🌐Visit Website for info on my Grace Over Guilt Method: transformedhealthcoaching.com
💬Join my free community: www.facebook.com/groups/michelle.transformed/

14 min
May 2122 | Perimenopause Makes Weight Loss Harder - But Not Impossible
Have you thought "Well maybe this is just where my body is stuck because of where I am at in life now?"

In this episode we’re talking about one of the biggest mindset shifts women need during perimenopause and weight loss after 35: learning how to stop feeling powerless in your body.
If you’ve been struggling with:
perimenopause weight gain
stubborn belly fat
feeling stuck with weight loss
low energy and cravings
starting over every Monday
or feeling like “nothing works anymore”
…this episode is for you.
We talk about how blaming outside circumstances can quietly keep us stuck in our health journey. We dive into why perimenopause can absolutely make weight loss feel harder, but why harder does NOT mean hopeless.
You’ll learn:
why your body feels different after 35
the difference between awareness and helplessness
how to stop giving your power away to the thought that you’re “stuck”
simple habits that actually support your body in this season
This episode is for busy moms and women over 35 who are tired of extreme dieting, all-or-nothing thinking, and feeling frustrated in their body.
Because perimenopause may change the strategy, but you still have a say in the outcome.
Next Steps:
✅ Apply for 1-1 Coaching, Grace Over Guilt Method here: https://forms.gle/N5owjRyg57zKqh2n8
🌐Visit Website for info on my Grace Over Guilt Method: transformedhealthcoaching.com
💬Join my free community: www.facebook.com/groups/michelle.transformed/
15 min
May 18 21 | Perimenopause Hunger: Your Appetite Just Got Louder
If you feel like you’re hungry all the time during perimenopause, constantly craving sweets at night, or wondering why weight loss suddenly feels so much harder after 40… this episode is for you.
We’re talking about the difference between hunger and appetite, why your appetite may feel louder during perimenopause, and how stress, hormones, sleep, restriction, and emotional eating can all impact cravings and weight loss.
You’ll learn:
✨ the difference between physical hunger and appetite
✨ why nighttime eating feels so hard to control
✨ how under-eating earlier in the day can backfire
✨ practical ways to reduce food noise and cravings
✨ how to support weight loss during perimenopause without strict dieting
This episode is perfect for busy moms over 35 who are tired of starting over every Monday, obsessing over food, and feeling frustrated with their changing body.
If you want sustainable weight loss, food freedom, realistic healthy habits, and a healthier relationship with food during perimenopause, this conversation will help you feel seen and supported.
Next Steps:
✅ Apply for 1-1 Coaching, Grace Over Guilt Method here: https://forms.gle/N5owjRyg57zKqh2n8
🌐Visit Website for info on my Grace Over Guilt Method: transformedhealthcoaching.com
💬Join my free community: www.facebook.com/groups/michelle.transformed/
17 min
May 14 20 | I Turned a Fitness Compliment Into an Insult in Under 30 Seconds
Have you ever taken a fitness compliment and turned it into proof that what your doing isn't working?
In this episode of Weight Loss With A Side Of Grace, we’re talking about the mindset behind body image, weight loss, perfectionism, and why compliments about your progress can still leave you feeling uncomfortable, unseen, or “not good enough.”
If you struggle with negative self-talk, all-or-nothing thinking, food guilt, or constantly moving the goalpost in your health journey, this episode will help you break that cycle.
Perfect for busy moms navigating weight loss, confidence, changing bodies, and learning how to feel good in their body again without obsession.
Next Steps:
🌐Visit Website for info on my Grace Over Guilt Method: transformedhealthcoaching.com
💬Join my free community: www.facebook.com/groups/michelle.transformed/

11 min
May 1119 | Is Stress Causing You to Go into Starvation Mode
Is stress causing your weight gain or is that just what social media wants you to believe?
If you’re a woman over 35 who feels constantly busy, overwhelmed, and stuck with your weight, especially around your midsection, you’ve probably heard that cortisol, stress, or “fight or flight” is the reason nothing is working.
But what’s actually true?
In this episode of Weight Loss with a Side of Grace, we’re breaking down stress and weight gain, how stress impacts your body, and what’s really happening when it comes to cortisol, metabolism, digestion, and energy levels.
You’ll learn:
How stress affects weight gain and belly fat (especially after 35)
What “fight or flight” really means and what it doesn’t
How stress impacts digestion, metabolism, and cravings
Why you’re not “stuck” or broken because of stress
Simple, realistic ways to support your body (without overhauling your life)
If you’ve been feeling like your body is working against you or that stress is ruining your progress, this episode will help you understand what’s actually going on and how to start working with your body instead of fighting it.
Because you don’t need a completely different plan.
You need simple habits that support your body in the life you’re already living.
Next Steps:
🌐Visit Website for info on my Grace Over Guilt Method: transformedhealthcoaching.com
💬Join my free community: www.facebook.com/groups/michelle.transformed/
14 min
May 0718 | 5 Tips on How to Eat for Fat Loss After 40 (#4 Might Surprise You)
Why does it feel like all the weight is suddenly going to your stomach after 35 even though you’re doing the same things as before?
If you’re a woman in your late 30s or 40s struggling with belly fat, weight gain, or a slower metabolism, you’re not imagining it. Changes during perimenopause and menopause can impact how your body stores fat, responds to stress, and uses energy but that doesn’t mean you’ve lost control.
In this episode, we’re breaking down weight gain after 35, why your old strategies aren’t working anymore, and how to start working with your body instead of fighting against it.
You’ll learn:
Why belly fat increases after 35 (and what’s actually normal)
Why doing the “same things” isn’t getting you the same results anymore
Practical ways to adjust your habits for sustainable fat loss after 40
If you’ve been thinking, “My body is working against me” or “I guess this is just part of getting older,” this episode will help you understand what’s really going on and remind you that you still have control.
You don’t need a more extreme diet or to start over again. You need a strategy that fits this stage of life, one that supports your body, your schedule, and your long-term health.
Next Steps:
💬Join my free community: www.facebook.com/groups/michelle.transformed/
🌐Visit Website for info on 1-1 Coaching: transformedhealthcoaching.com
📰Get My Weekly Newsletter to hear more relatable mom life stories and learn more about working with me: https://transformedhealthcoaching.myflodesk.com/newsletter
17 min
May 0417 | Why You’re Gaining Belly Fat in Perimenopause (And What You Can Still Control)
Why does it feel like all the weight is suddenly going to your stomach… even though you’re not doing anything different?
If you’re a woman over 35 dealing with weight gain in perimenopause or menopause, you’re not imagining it. Hormonal changes can impact fat distribution, and how your body responds to stress,
but that doesn’t mean you’ve lost control of your body.
In this episode we’re talking about belly fat, hormones, and weight gain after 40.
You’ll learn:
What is normal during perimenopause and menopause when it comes to gaining fat
The real reason your old weight loss strategies aren’t working anymore
How stress, lifestyle changes, and daily habits impact weight gain after 40
Why your body isn’t broken and what you can still control
If you’ve been thinking, “I guess this is just part of getting older” or “my body is working against me,” this episode will help you shift your perspective and take back control in a realistic, sustainable way.
You don’t need more restriction or another extreme diet. You need a strategy that fits this stage of life, one that supports your body, your schedule, and your long-term health.
Next Steps:
💬Join my free community: www.facebook.com/groups/michelle.transformed/
🌐Visit Website for info on 1-1 Coaching: transformedhealthcoaching.com
📰Get My Weekly Newsletter to hear more relatable mom life stories and learn more about working with me: https://transformedhealthcoaching.myflodesk.com/newsletter
📚Grab your free "How to Lose the Weight Without Trying Harder" quiz to find out what is keeping you stuck, even though you already know what to do: https://transformedhealthcoaching.myflodesk.com/areyoustuck
16 min
April 3016 | Ozempic (GLP-1's) for Weight Loss - Do You Actually Need It
Are GLP-1 medications like Ozempic, Wegovy, and Mounjaro the answer to weight loss or just another version of dieting?
If you’re a woman over 35 who feels stuck with weight loss despite doing “all the right things” you’ve probably wondered if GLP-1s are the missing piece. Maybe your doctor has mentioned them. Maybe you’ve seen other women lose weight quickly and thought, “Why does that work for them… but nothing works for me?”
In this episode of Weight Loss with a Side of Grace, we’re having an honest, no-hype conversation about GLP-1 weight loss medications.
You’ll learn:
How GLP-1 medications (like Ozempic and Wegovy) actually work for weight loss
The truth about appetite suppression and “food noise”
Why weight loss with GLP-1s doesn’t automatically fix your habits
What happens when you stop taking weight loss injections
The risk of muscle loss for women over 40 (and how to protect your metabolism)
Why sustainable weight loss still comes down to habits, nutrition, and strength training
This episode is not about telling you what to do. It’s about helping you think clearly so you can decide what’s right for your body and your life, without guilt, pressure, or feeling like you’re doing it wrong.
Whether you choose to use GLP-1 medications or not, one thing stays the same:
You need simple, sustainable habits that work in real life, especially when you’re busy, tired, and juggling everything.
If you’re ready to stop starting over, build a healthy relationship with food, and finally lose weight in a way that lasts, this episode is for you.

Next Steps:
📰Get My Weekly Newsletter to hear more relatable mom life stories and learn more about working with me: https://transformedhealthcoaching.myflodesk.com/newsletter
📚Grab your free "How to Lose the Weight Without Trying Harder" quiz to find out what is keeping you stuck, even though you already know what to do: https://transformedhealthcoaching.myflodesk.com/areyoustuck
💬Join my free community: www.facebook.com/groups/michelle.transformed/
🌐Visit Website for info on 1-1 Coaching: transformedhealthcoaching.com
14 min
April 2715 | Why Your Weight Loss Feels So Slow
Do you feel like you’re doing everything right with weight loss, but nothing is working?
If you’re a busy mom over 35 trying to lose weight, stay consistent, and build healthy habits, it can feel frustrating when progress is slow. You start questioning everything, wondering if you should change your plan, try something new, or just start over again.
In this episode, we’re breaking down why weight loss feels so slow, and why that’s actually a sign that it’s working.
You’ll learn how rushing your results is keeping you stuck in the cycle of starting over and what to do instead so you can finally see sustainable weight loss.
We’ll talk about:
Why you feel like your weight loss isn’t working (even when it is)
The real reason you keep starting over with diets and habits
How unrealistic timelines are sabotaging your progress
Why slow, consistent habits lead to lasting fat loss
How to stay consistent with weight loss when life is busy
If you’re tired of dieting, frustrated with slow progress, or constantly wondering “why isn’t this working?” this episode will help you shift your mindset so you can build habits that actually stick and create results that last.
Next Steps:
📰Get My Weekly Newsletter to hear more relatable mom life stories and learn more about working with me: https://transformedhealthcoaching.myflodesk.com/newsletter
📚Grab your free "How to Lose the Weight Without Trying Harder" quiz to find out what is keeping you stuck, even though you already know what to do: https://transformedhealthcoaching.myflodesk.com/areyoustuck
💬Join my free community: www.facebook.com/groups/michelle.transformed/
🌐Visit Website for info on 1-1 Coaching: transformedhealthcoaching.com
12 min

About Strength With Michelle | Start Strength Training, Perimenopause, Women Over 40, Build Muscle

From the publisher's feed

You know you should be strength training. You've heard how important it is for women over 40, especially during perimenopause and menopause. You want to build muscle, feel stronger, and stay active and independent as you get older.

So why aren't you doing it?

Maybe you've never lifted weights and have absolutely no idea where to start. Or maybe you used to lift, but somewhere between work, kids, and everything else life threw at you, you stopped.

And now you're wondering how to actually make strength training part of your life.

And there's something else that's probably been on your mind lately.

You're starting to see what getting older can look like. Maybe you're watching your parents struggle with things that used to be easy. And while you know you can't control everything about your future, you're realizing you want to do what you can now to stay strong, capable, and independent for as long as possible.

Because you don't just want to live longer. You want to keep doing the things you love while you're living.

Welcome to Strength with Michelle, the podcast for women in their 40s, 50s, and beyond who are tired of thinking about lifting weights and ready to actually do it.

I'm Michelle, a board-certified health and wellness coach, personal trainer, and exercise science nerd with a master's degree to prove it. I'm also a mom of three who loves lifting heavy and helping women discover what they're capable of.

Around here, we're talking about what's really keeping you from strength training, how to feel more confident in the gym or working out at home, and how to build a strength-training routine that works with your actual life.

Because you don't need another lecture about why you should lift weights. You need help figuring out how to make it happen.

And you definitely don't need to squat 250 pounds. But we might need to have a conversation about those 10-pound dumbbells you've been using for the last five years. 😂

Previously known as Weight Loss with a Side of Grace, Strength With Michelle is the same podcast with a new focus: helping women over 40 stop thinking about strength training and start making it part of their lives.

So grab that emotional-support water bottle, and let's get stronger.

Next Steps:

💬Join my free community: www.facebook.com/groups/michelle.transformed/

💌 Get added to my Weekly Newsletter: https://transformedhealthcoaching.myflodesk.com/newsletter

And come hang out with me here on the podcast each week as we figure out how to make strength training happen in the middle of real life.

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Strength With Michelle | Start Strength Training, Perimenopause, Women Over 40, Build Muscle

Strength With Michelle | Start Strength Training, Perimenopause, Women Over 40, Build Muscle episodes

About Strength With Michelle | Start Strength Training, Perimenopause, Women Over 40, Build Muscle