In the final episode of Season Two, co-hosts Heather Adams (@heatheradams.fitness) and Valerie Lusvardi (@valerielusvardi) reflect on the often unexpected and humorous realities of perimenopause. From surprise hair changes to rethinking deodorant strength, they share personal stories that highlight the evolving nature of aging—and the freedom in embracing it. They also discuss shifting beauty standards and the choice to go gray with confidence and humor.

As summer approaches, the conversation turns to travel and how to maintain health goals without sacrificing the joy of the experience. Heather and Valerie offer practical tips for staying active, prioritizing protein, and choosing accommodations that support simple, nourishing meals—while still enjoying the indulgent moments that make travel memorable.

The episode wraps with a refreshing look at mindset: how to step away from rigid food rules, tune into hunger cues, and release the guilt around enjoying local treats. Whether you’re sipping espresso in Italy or trying new foods in Greece, this conversation is a reminder that mindful choices and a little planning can lead to both a joyful vacation and a grounded return home.

In this episode of Training Age, co-hosts Heather Adams (@heatheradams.fitness) and Valerie Lusvardi (@valerielusvardi) reflect on the intersections of parenting, personal growth, and strength training. They share recent experiences that highlight the importance of advocating for family needs, supporting one another through life’s responsibilities, and modeling healthy boundaries. It’s a candid look at how the values we bring to our workouts often show up in how we show up at home.

The conversation then shifts to the concept of training intensity—what it is, how to measure it, and why it matters. Using personal anecdotes from the gym, including sessions with Ellis, Heather and Val break down how discomfort, tempo, and muscle fatigue all play a role in effective training. They emphasize how tuning into your body and managing intensity with intention can lead to better performance and fewer injuries.

Wrapping up, the episode highlights stories of client transformation through hypertrophy training and strategic nutrition. These stories underscore the long-term value of consistency, balance, and a sustainable approach to fitness. Whether you’re a parent, a beginner in the gym, or someone looking to refine your training, this episode offers thoughtful insights and practical encouragement for building a strong, healthy life.

In this episode of Training Age, co-hosts Heather Adams (@heatheradams.fitness) and Valerie Lusvardi (@valerielusvardi) open up about their own journeys through perimenopause, using humor, honesty, and personal stories to break the silence surrounding menopause. From early memories shaped by cultural taboos to their current experiences with hormone shifts and changing bodies, Heather and Valerie aim to reframe menopause as a natural—and even empowering—phase of life.

They reflect on how previous generations, like Heather’s mother, navigated menopause and hormone therapy, and how those stories shape the way they parent and approach aging today. With an emphasis on strength training, nutrition, and sustainable wellness, they push back on the quick-fix solutions often marketed to women at this stage.

This episode also explores how open conversations across generations can create space for support, empathy, and better-informed decisions. Whether you’re in the thick of it or just curious about what’s ahead, this conversation offers practical tools and a fresh perspective for embracing the menopause journey with confidence.

In this episode of Training Age, hosts Heather Adams (@heatheradams.fitness) and Valerie Lusvardi (@valerielusvardi) sit down with returning guest Teresa McDonald (@mrs.t_mac) to explore the multifaceted world of physique competitions—from show day glam to the mental and physical shifts that come with the post-show phase.

Teresa shares her firsthand experience competing across multiple divisions, offering insight into the dynamic, high-energy environment of a show weekend. The conversation highlights the vital role of presentation—posing, makeup, hair, and styling—and how these elements complement physical preparation. Valerie lends her expertise with practical beauty tips, while Teresa reflects on the meaningful community among competitors and the value of thoughtful feedback from judges.

Now 12 weeks into her maintenance phase, Teresa opens up about the transition from contest prep to everyday life. She talks about adjusting her nutrition, navigating shifting hunger cues, and embracing a more flexible routine while staying consistent. With honest reflections and actionable tips, this episode offers a candid look at what it takes not just to compete—but to thrive in the seasons that follow.

In this episode, Heather @heatheradams.fitness and Val @valerielusvardi explore the role of FitTech in our health journeys—where it helps, where it hinders, and how to find a sustainable middle ground. They break down how tools like the Oura Ring and tracking apps can support awareness around patterns like weight fluctuations, menstrual cycles, and sleep, offering helpful insights for long-term well-being.

But with that data comes a caution: technology should enhance, not override, our ability to listen to our own bodies. Heather and Val emphasize the importance of balancing external feedback with internal cues, and they offer practical ideas for self-tracking that prioritize movement, recovery, and intuition over rigid metrics. Whether you’re deep into fitness tech or simply curious, this conversation is a thoughtful guide to using it without losing touch with yourself.

In this episode of Training Age, hosts Heather Adams and Valerie Lusvardi sit down with Brad Jensen (@thesoberbodybuilder) for an insightful and candid conversation about his journey through addiction, fitness, and personal growth. Kicking things off with lighthearted banter about skiing in Utah and everyday adulting moments, the conversation quickly shifts to Brad’s milestone of turning 40—complete with humorous reflections on aging and its inevitable aches and pains.

Brad shares his powerful story of struggling with substance abuse despite growing up in a supportive family. He opens up about how fitness became a transformative outlet at age 15, helping him overcome childhood bullying and weight challenges. Through raw and honest storytelling, he walks listeners through the rock-bottom moment that led to his recovery and the profound realization that choosing the hard path often leads to lasting growth and fulfillment.

Heather, Val, and Brad explore the parallels between addiction recovery and fitness, emphasizing the importance of a firm resolution for change. They discuss the delicate balance of supporting loved ones through struggles while allowing them to find their own way. The conversation also delves into the role of empathy in coaching, where Brad’s personal experiences with addiction and weight struggles have shaped his approach to helping others. He shares practical wellness strategies, including breath work for stress management and how fitness and nutrition tools impact decision-making.

As the episode wraps up, the discussion takes a fun turn, tackling fitness myths, the role of resistance bands and rucking, and a playful debate on the pros and cons of eating kiwi skin. This conversation is filled with honesty, humor, and valuable takeaways on resilience, self-improvement, and the mindset shifts necessary for meaningful transformation.

In this episode of Training Age, hosts Heather Adams and Valerie Lusvardi welcome Anna and Jill for an insightful conversation on maintaining a healthy lifestyle and navigating the mindset shifts that come with it. Heather shares her recent experience with minimalism and a colonoscopy, highlighting the importance of preventative healthcare, while Val gives an update on life as a busy sports mom and how she balances family and personal well-being. Anna and Jill bring their own stories to the table, offering real-life perspectives on the challenges and successes of sustaining long-term health goals.

The discussion explores the concept of “peaceful striving” in fitness, inspired by Jill’s journey. Together, they unpack the transition from fat loss to maintenance, emphasizing the importance of recognizing progress beyond physical changes. Anna reflects on the mental shift required after reaching a deficit goal, and the group discusses how to nurture good habits while making exercise an enjoyable part of everyday life. Using the metaphor of a dimmer switch, they explore the balance between discipline and flexibility, and how tracking can be a valuable tool in achieving sustainable health.

Heather, Val, Anna, and Jill also dive into the mindset challenges that come with maintenance, touching on body image, self-perception, and shifting from scale-based to performance-based goals. They emphasize the value of embracing maintenance as a lifelong commitment, setting non-negotiable goals, and finding joy in consistency. With the 80/20 rule as a guiding principle, the conversation highlights how intentional living and a supportive community can lead to a fulfilling, balanced approach to health and fitness.

This episode is filled with practical strategies and personal insights, encouraging listeners to reframe their perspective on health, celebrate progress in all its forms, and build a sustainable, rewarding lifestyle.

In this episode of Training Age, hosts Heather Adams and Valerie Lusvardi welcome Celeste Rains-Turk (@celestial_fit), a leading expert in mindset and body image within the fitness industry. Celeste shares her unique journey, from entering the bodybuilding world in 2015—where she uncovered underlying disordered eating patterns—to shifting her academic focus from dietetics to psychology. Her passion for holistic health and mindset is reflected in her podcast, Confessions of a Bikini Pro, and her powerful tagline, “build more than just a body.” As a licensed associate counselor and author of Believe Your Way to Badass, Celeste is dedicated to helping others transform their relationship with their bodies and themselves.

The conversation explores how body image evolves across different life stages and introduces “what if-formations” as an alternative to traditional affirmations. By questioning self-perceptions and aligning behaviors with a positive self-image, listeners can develop the skills to navigate body changes with confidence. Celeste, Heather, and Val discuss how body image challenges can arise at any age and emphasize the importance of anchoring self-worth in actions that align with personal values.

The discussion takes a deeper turn into the intersection of identity, body image, and faith, highlighting the risks of tying self-worth solely to physical appearance. Through personal anecdotes, Heather, Val, and Celeste stress the importance of rooting identity in values rather than external aesthetics and navigating societal pressures that often challenge this balance. As they explore ways to improve the relationship with food and body, they discuss how flexibility in diet and mindfulness can lead to a healthier self-perception. The episode closes with insights on self-talk, self-care, and balancing aesthetics with personal and family values, encouraging a well-rounded approach to fitness goals that positively impact all aspects of life.

In this episode of Training Age, hosts Heather Adams and Valerie Lusvardi are joined by Marisa Michael, RD (@realnutritiondietitian), a registered dietitian with over 20 years of experience in nutrition. Marisa, the author of Nutrition for Climbers: Fuel for the Send and founder of Real Nutrition LLC and Nutrition for Climbers, shares her expertise on the transformative practice of intuitive eating. Together, they explore the 10 principles of this evidence-based, weight-neutral approach, debunking misconceptions that it’s simply about eating whatever you want.

Marisa explains how intuitive eating aligns with movements like Health at Every Size and the anti-diet culture, emphasizing self-care and compassion as foundational elements. She guides listeners through attuning to body cues such as hunger, fullness, and movement, and how these cues can foster a healthier, more balanced relationship with food. The conversation highlights common challenges, such as resisting temptations, reconciling personal values with actions, and navigating the balance between rejecting diet culture and considering health-related weight goals. Marisa emphasizes the importance of establishing baseline habits to support informed and sustainable health decisions.

The episode also delves into emotional eating, the significance of honoring hunger and satisfaction, and the freedom that comes from lifting restrictive food rules. Marisa shares strategies for breaking free from guilt and developing mindful eating practices, especially for neurodivergent individuals, including those with ADHD. She offers practical tools for self-discovery and encourages viewing nutrition and exercise as nurturing forms of self-care rather than mere calorie-burning tasks.

This episode provides valuable insights for anyone seeking to deepen their understanding of intuitive eating and integrate it into a holistic self-care routine. Join Heather, Valerie, and Marisa as they inspire listeners to embrace a more compassionate, sustainable approach to health and well-being.

In this episode of Training Age, hosts Heather Adams and Valerie Lusvardi explore how to set and maintain New Year’s resolutions that lead to lasting change. Kicking off with gratitude, they thank listeners for their thoughtful Apple podcast reviews and reflect on the podcast’s bi-monthly schedule and commitment to delivering valuable content. Transitioning to the timely topic of resolutions, Heather and Valerie delve into why so many fail and how to overcome common pitfalls.

Drawing on insights from a University of Scranton study and Brad Stuhlberg’s work, they emphasize the importance of a process-focused mindset over the fleeting “new year, new me” mentality. By understanding and accepting our current selves, listeners can lay the foundation for sustainable transformation. The hosts explain the science of neuroplasticity and share examples of breaking old habits and forming new ones, underscoring the power of patience, small consistent actions, and focusing on the journey rather than the outcome.

The conversation introduces the concept of “rugged flexibility,” showing how curating one’s environment and practicing self-compassion can reduce obstacles and support personal growth. Heather and Valerie also reflect on personal stories, like navigating the challenges of a bikini competition, to illustrate the value of behavioral activation and the role of self-kindness in rekindling motivation.

Finally, the hosts encourage listeners to treat personal goals with the same dedication as a career, fostering a positive environment for growth and fulfillment. This episode serves as a guide to embracing change, building habits, and ensuring resolutions become lasting facets of a healthier, more intentional life. Join Heather and Valerie for a heartfelt exploration of what it takes to achieve meaningful progress in the year ahead.