Stronger, Leaner, Happier: Our Top 3 Exercises for Women in Perimenopause & Beyond

✨One of our most listened-to episodes of 2025!✨

Struggling with weight gain, low energy, or mood swings in your 30s, 40s, or 50s? You’re not alone, and there is a way to take back your strength, confidence, and energy.

In this fan-favourite episode, Sarah and Tanna reveal the top 3 types of exercise every midlife woman should be doing to support hormonal health, muscle tone, metabolism, and longevity.

Why strength training is essential for lean muscle, fat loss, and bone health

How HIIT/sprint intervals help balance hormones and rev metabolism

The benefits of plyometric training (aka jump training) for power, coordination, and bone density

Practical tips on how to get started, no matter your age or fitness level!

This episode inspired us to create a 12-week training plan made up of Fusion days from past Journeys, and includes:

✔ Strength + Plyo workouts
✔ Full follow-along videos
✔ Instructional demos for every move
✔ Downloadable PDF guides
✔ All for under $40!

Midlife Muscle is exactly what Sarah is doing right now until the next HRM Spring Journey begins and she’d love for you to join her!

Get the program here ➡️ www.healthyrolemodels.com

HIIT Training Podcast Episode 

Midlife Muscle – 12-Week Workout Plan 

Learn about the Spring Healthy Role Models Journey – Opens March 9

In this powerful and candid conversation, Sarah and Tanna share their personal experiences getting DEXA scans ~ the gold standard for measuring body composition, bone density, visceral fat, and resting metabolic rate.

They open up about why they were hesitant at first, how the results surprised and inspired them, and what metrics truly matter for women in midlife who want to train for life...not just aesthetics.

From lean muscle mass to bone health and metabolic insights, this episode will challenge you to think beyond the scale and start measuring what actually matters.

What a DEXA scan is and why it’s one of the most informative tools for your health
Why the number on the scale isn’t a full picture of your progress
The 4 key metrics that matter most:

Lean Muscle Mass ~ how it supports metabolism, strength, and longevity

Bone Density ~ and why lifting weights protects against fractures and frailty

Visceral Fat ~ what it is, why it’s dangerous, and how to reduce it

Resting Metabolic Rate (RMR) ~ the true baseline of how many calories your body needs

Real talk from Sarah & Tanna on how their results helped them celebrate wins, identify areas for improvement, and stay motivated in midlife

Why body fat percentage isn’t the enemy and why your energy, strength, and clothes fitting well are better indicators of progress.

How awareness = empowerment — and why you shouldn’t fear the data

Book a DEXA Scan: nanaimobodycomposition.com 

Enter code HRM20 in the "information section" for $20 off (valid Jan and Feb 2026)

The season can pull you in twenty directions before breakfast. Sarah and Tanna break down simple, doable ways to bring yourself back into the moment:

Tiny pauses throughout the day

Box breathing (door closed, sanity restored)

Micro-walks with fog, dogs, or both

Single-tasking instead of multitasking yourself into a meltdown

Checking your self-talk so you don’t spiral before the stockings are even hung

Connection doesn’t require perfection,  it just asks for attention.

Putting your phone in another room (yes, away away)

Eye contact that makes someone feel like the only person in the room

Listening to understand rather than to fix

The “comfort or solutions?” question that changes everything

Meaningful rituals ~ snowy walks, board games, dinner-table conversations

The magical Disney hug (you don’t release until they do)

Instead of “What do you want for Christmas?” try:
“What memory do you want to make this Christmas?”
The answers might surprise you.

Ideas we explore:

Tickets to concerts, plays, sports games, or local events

Hikes, spa days, markets, cookie-baking, and other cozy rituals

The “Yes Day” (with boundaries ~ we love our children… but let's be reasonable haha)

Experience jars: 12 mini-dates, one per month

Handwritten note jars with things you love about someone

Outdoor adventures (even unconventional parking-lot tobogganing!)

Activities that create joy, anticipation, and stories your family will tell for years

Gifts fade.
Memories ripple.
Presence ~ your real, grounded, intentional presence ~  is the gift that keeps giving long after the holidays end.

Have you given an unforgettable experience gift?
Do you have rituals that help you stay grounded this time of year?
Tell us!
Share inside the HRM community or send us a message. Your ideas inspire more ideas — and that’s what makes this community magic.

If Training for Life is fueling your wellness journey, we’d love your support:
⭐ Leave a 5-star rating
💬 Write a review
📩 Connect with us on Instagram @HealthyRoleModels
🌐 Or reach out anytime through HealthyRoleModels.com

Your feedback helps us grow this ripple of empowerment and positivity.
Until next week — stay awesome.

The holidays are coming in hot, and we know how easy it is to let your health goals slide under a pile of shortbread, skipped workouts, and “I’ll start in January” mindsets.

But what if this year could feel different?

In this episode of Training for Life, Sarah and Tanna share their top strategies for continuing strong—without the guilt, overwhelm, or perfection pressure.

From scheduling workouts like appointments to planning indulgences with intention, they’ll help you stay aligned with your goals while still enjoying the festive season.

Expect practical tips, relatable stories (including a rogue birthday weekend and some very strong feelings about standing near the food table), and a healthy reminder that you’re never more than one empowered choice away from feeling great again.

🎄 This isn’t about restriction—it’s about staying connected to your why, choosing consciously, and entering January already feeling strong.

Mentioned in this episode:
✅ Future-you check-ins
✅ 80/20 nutrition rule (without the math)
✅ Protein-packed party prep
✅ The power of your healthy community
✅ How to bounce back from “oops” moments without spiraling

Take a listen and let us know: What’s your top tip for staying consistent through December?

Episode Summary:

When you start making changes in your life,  whether it’s getting healthy, drinking less, or chasing new goals, not everyone will cheer you on. Some people will question you, tease you, or make you feel like you’re “too much.”

In this episode, Sarah and Tanna unpack what it really means to stay true to yourself when the people around you don’t share your goals. From setting boundaries to finding a supportive circle, they talk about how to hold your ground without guilt and why it’s worth it.

They also share personal stories of resisting peer pressure (including some pretty bold dinner-table moments), and remind us that you don’t owe anyone an explanation for doing what’s right for you.

You’ll Learn:

Why people sometimes react negatively to your growth

How to tell the difference between healthy feedback and social pressure

The power of “remembering your why” when others question your choices

How to set loving boundaries without conflict

Why your people ~  the ones who get it ~ are everything

Key Quote Highlights:

“Never dim your light just because it’s shining in someone else’s eyes.”
“You don’t owe anyone an explanation for taking care of your health.”
“The bigger deal you make about your choice, the more pushback you’ll get, so just live it.”

Perfect For:
Anyone who’s trying to make a positive change ~ in health, mindset, or lifestyle ~ and finding that not everyone is ready to come along for the ride.

When’s the last time you looked in the mirror and truly felt good about what you saw?

In this candid and heartfelt episode, Sarah and Tanna open up about body image, aging, and the quiet (and sometimes loud) discomfort many women feel as they see their reflection change over time. Together, they unpack what it means to look with soft eyes ~ to see strength, gratitude, and self-respect instead of criticism.

You’ll hear them discuss:
• The shift from external validation to intrinsic self-worth
• Why soft eyes are brave eyes and how to train your perspective
• How to break the cycle of 60,000 daily thoughts (most of them recycled and negative)
• Rituals to rewire your self-talk and build genuine self-acceptance

Sarah and Tanna share three powerful practices to start ritualizing self-compassion in your life today:

Look with soft eyes. Choose to see your strength first.

Try a Loving Kindness Meditation. (Dr. James Rouse’s 10-minute version is a great place to start.). https://www.youtube.com/watch?v=4yuQ8I2yX5Y

Keep a nightly “Win Journal.” End your day recognizing your follow-through, effort, and goodness.

This episode is a warm, honest reminder that you can be strong, aging, and grateful all at once.

 Ever catch yourself thinking, “I wish I started earlier…” or “It’s too late for me now”?
In this empowering episode of Training for Life, Sarah and Tanna dive into those sneaky limiting beliefs that whisper “you’re too old” or “you missed your window.”

Together they unpack how to:

Reframe age as a superpower  ~ with more wisdom, grit, and emotional strength than ever before.

Think about your future self ~ the one who’s high-fiving you for starting today.

 Understand the science of neuroplasticity (yes, your brain can still grow and change at any age!).

Learn why strength gains are possible ~  and even more rewarding ~ later in life.

Surround yourself with women who inspire possibility and prove that it’s never too late to begin again.

From starting new careers in their 30s and 50s, to watching women in their 60s and 70s crush goals (and cycling adventures 🌍🚴‍♀️), this conversation is a heartfelt reminder that your timeline is your own.

The years will pass anyway...might as well spend them growing.

Start small and be consistent.

Redefine success as energy, strength, and confidence ~ not perfection.

Catch and reframe your self-talk: trade “I’m too old” for “I’m just getting started.”

Think long-term: train and live for your future self.

Sarah and Tanna share stories, laughter, and truth bombs about courage, vulnerability, and how to keep showing up for yourself. No matter your age, stage, or starting point.

Because you don’t stop moving because you get old:
👉 You get old because you stop moving.

Description:

In this episode, Sarah and Tanna go on a much-needed rant after discovering the rise of AI-generated avatars promoting fitness programs online. 🤖💪

They unpack why this trend is so harmful, especially for women, and why real, diverse, imperfect, and powerful women are the true role models we should be surrounding ourselves with. 👏✨

Expect raw honesty, fired-up energy, and a reminder of what real health looks and feels like. You’ll walk away feeling more grounded, connected, and proud of your real-life body, goals, and community. 🙌 ⚠️ Spoiler alert: If you’ve ever looked at an online fitness ad and thought “Wow, I want to look like her”… you might’ve been comparing yourself to a robot. 🫠 ⏱️

Episode Highlights & Rants

0:00 – Intro: We Miss You & We're Fired Up 🔥 A quick hello ~  and then straight into a firestorm of truth about what we’re seeing on social media.

2:30 – AI Avatars in Fitness? WTF 🤯 Sarah shares how she stumbled on videos and ads using completely fake AI women, and why that’s a big problem.

6:50 – The Danger of Impossible Standards 📉 Why comparing yourself to robots (literally) can wreck your confidence, motivation, and body image.

10:40 – What to Actually Look For in a Program ✅ How to know if a program is real, trustworthy, and built for sustainable health.

15:05 – The Power of Real Role Models 💥 Why our HRM community is filled with real women, living real lives, with real goals — and why it matters so much.

20:40 – All or Something. Always. 🧡 What happens when you're supported by a community that actually gets it:  injury, aging, kids, life...and you keep showing up.

25:00 – Final Thoughts: Look Closer 👀 Don’t fall for the fakes. Look for authenticity. Seek out strength. Press play beside real women. 💬

Memorable Quote: “You’re not comparing yourself to someone fitter or stronger. You’re comparing yourself to a robot. That’s not real. YOU are.” 💪

Ready to Train with Real Women? Our next 12-week health & strength program is open for registration now! 💻🏋️‍♀️ Join hundreds of amazing women showing up for their health. With real bodies, real lives, and real results.

👉 Register Now 🎟️ Early bird pricing ends soon!

💌 Let’s Connect: Instagram: @healthyrolemodels Website: www.healthyrolemodels.com

Email: [email protected]

If you love the show, we’d be so grateful for your ⭐⭐⭐⭐⭐ rating or a short review!  It helps us reach more women like you! 🫶

💭 In this episode, Sarah and Tanna dive deep into one of the biggest mindset blocks in health and fitness: expecting fast results in a long-game process. If you've ever felt discouraged because change isn't happening "fast enough"—this one's for you.

⚡️ In a culture addicted to quick fixes, overnight transformations, and before-and-after pics, it’s easy to think you’re behind, failing, or not doing enough. But real change? The kind that actually sticks? It’s steady. It’s layered. And it’s 100% worth it.

💡 In this episode, you’ll learn:

Why our brains crave instant gratification (and how to override that urge)

How to shift from “expectation” mode into “action” mode

The power of identity-based habits (doing the thing because it’s who you are)

Why a slow burn creates a deeper, more lasting transformation

How to enjoy the journey instead of rushing to the finish line

⏳ Progress takes time—but your daily actions are always planting seeds. Stay the course.

🎧 Tune in now and get reconnected to the pace and purpose of your journey.
Whether you’re in week 1 or year 10, this episode will help you own your timeline and stop comparing your behind-the-scenes to someone else’s highlight reel.

📲 Find us on Instagram at @healthyrolemodels and tell us: what’s ONE shift you’re making this week to support long-game change?

💬 Loved this episode? Leave us a 5-star review—it helps other women find our podcast and our community. 💕

✨ Episode Summary: In this episode of Training for Life, Sarah and Tanna dive into something most of us experience, but rarely talk about openly: FOMO (Fear of Missing Out).

From social media comparison spirals to feeling pressure to say yes when your heart says no, they explore how to shift out of anxiety and into alignment by embracing JOMO (Joy of Missing Out) ~ a mindset rooted in presence, intention, and self-trust. You’ll hear real-life stories, honest insights, and practical strategies to help you step out of comparison and into joy, even when you’re saying no to something others seem excited about.

💡What You'll Learn: What FOMO really is ~ and how social media fuels it
Why JOMO is freedom, not disconnection
How to check in with your values when FOMO shows up
The power of gratitude and presence for grounding yourself
Why saying “no” is really a “yes” to something that matters more
What Sarah and Tanna actually do when FOMO creeps in

🛠️ Tips for Shifting from FOMO to JOMO:
✋ Pause + notice the trigger: What’s really going on beneath the surface?
🧭 Check your alignment: Is this something you want, or think you should want?
🌿 Practice presence: Be where your feet are.
📵 Take a social media fast: Give your mind and heart space to breathe.
✅ Celebrate your choice: Joyfully own what you’re saying yes to instead.
✍️ Gratitude works: Find 5 things in the moment that bring you peace or joy.