Training for Life

 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.

Episode Summary: In this episode of Training for Life, Sarah and Tanna get real about a mindset that seems smart — but can secretly hold you back: skepticism. Whether it shows up as cynicism, sarcasm, perfectionism, or straight-up side-eye.

This episode explores how skepticism is often a form of emotional armor — a way of staying in our comfort zone instead of risking real change.

They unpack: Why it’s easier to judge or criticize than to try
How skepticism can feel safe — but actually keeps us stuck
Personal stories of once being skeptics (including vision boards and early morning workouts)
What it means to take full ownership of your growth
How to borrow belief when you’re not quite there yet
Why HRM is built to help women feel safe being open

💡 Plus, they share favorite mindset quotes from Brené Brown and Joseph Campbell, and end with powerful reflection questions to help you shift out of “guarded” and into growth.

Key Quotes from the Episode: “You don’t have to believe right away — but you do have to be open.” “The cave you fear to enter holds the treasure you seek.” – Joseph Campbell “We use cynicism, criticism, cool and cruelty as armor to protect our egos.” – Brené Brown Reflection Invitation:

Are you guarding yourself from change by holding on to skepticism? What story are you telling yourself that’s keeping you from what you really want?

 Episode Summary:

People don’t talk about this stuff enough—but Sarah and Tanna will. From magnesium to mushrooms, collagen to creatine, this candid episode dives into the supplements they personally take every day and why.

This is not a generic list from Google. These are the daily go-to's that support their mood, brain, hormones, skin, hair, performance, and digestion—with a whole lot of laughter in between (and yes, fish burps make a cameo).

💡 You’ll also learn:

Which magnesiums do what—and why they use multiple forms

The adaptogens Sarah uses to support her nervous system and hormone balance

Why creatine isn’t just for building muscle (and how Tanna was using it before it was cool)

How Tanna uses supplements to support mood and sleep

What they both take for energy, recovery, and focus

And the supplement Sarah stopped taking when she started losing hair (spoiler: it wasn’t the cause)

🧠 Supplements Mentioned:

Sarah’s Go-To’s:

Magnesium Oxide + Bentonite Clay – for digestion & toxin removal

Magnesium Threonate – for brain support, focus & memory

B-Complex – for energy and stress support

Ashwagandha (powder) – adrenal and cortisol support

Holy Basil (tea form) – calming + immune support

Reishi Mushrooms – deep rest and immune function

Cordyceps Mushrooms – stamina, oxygen uptake

Vitamin D – mood, immunity, bone health

Liquid Marine Collagen – skin, hair, nails

Tanna’s Essentials:

Multivitamin – to cover any nutrient gaps

Vitamin D (sublingual) – for mood, immunity, calcium absorption

Creatine – for performance, strength, and brain health

Electrolytes – for hydration and muscle recovery

Magnesium Glycinate & Malate (occasionally) – for sleep, inflammation, energy

Omega-3s (when she remembers) – joint & brain health (looking for a non-fishy kind!)

👯‍♀️ Real Talk Highlights:

Sarah opens up about her hair loss journey and how it led her to explore supplements for her nervous system and hormone support.

Tanna shares her focus on mental health, mood regulation, and avoiding “fish burps.”

They both keep it real about what they actually take consistently—and what they’ve dropped.

Plus: tips for finding quality supplements, starting small, and understanding that supplements support a strong foundation—they don’t replace it.

🛑 Reminder:
Sarah and Tanna aren’t doctors. These are personal routines, not medical advice. Always consult with your own health care provider before making supplement changes.

💬 Have a supplement you swear by—or one you want us to try?
DM us on Instagram @healthyrolemodels 

🎧 Listen now and let us know what your must-have daily support is!

Episode Summary: Everyone’s searching for the magic pill for fitness and health—but what if we told you we’ve found it? 🏆 In this episode, Sarah and Tanna reveal the one key ingredient that truly leads to long-term success: Consistency💪. While it may not sound as flashy as the latest fitness trends, consistency is the real game-changer when it comes to reaching your health and fitness goals.

Join us as we dive into why so many people fall into the trap of quick-fix solutions ⚠️, the dangers of all-or-nothing thinking 🚫, and how embracing consistency can transform your health journey. We share powerful mindset shifts 🧠, practical tips 📝, and proven strategies to help you stay the course, even on the tough days. If you’ve ever struggled with staying committed to your goals, this episode is a must-listen! 🎧

What You’ll Learn in This Episode: 🔥 Why consistency is the real magic pill for sustainable health and fitness. ⚡ The problem with extreme, short-term programs like 75 Hard. 🔄 How shifting from an all-or-nothing mindset to an all-or-something approach sets you up for long-term success. 🎯 Why making health and fitness part of your identity makes it easier to stay on track. 📅 The importance of treating workouts as non-negotiable appointments in your schedule. 📊 How visual tracking (like sticker charts and progress check-ins) helps reinforce motivation. 👥 Why surrounding yourself with the right community can make or break your consistency. 📖 The power of having a structured plan that eliminates guesswork in your workouts.

Key Quotes from the Episode:

"Success is neither magical nor mysterious. It is the natural consequence of consistently applying basic fundamentals." ✨

"Stop looking for the next big thing. The fundamentals—done consistently—are what actually work." 🏋️‍♀️

"If it’s in your calendar, it gets done. If it’s not, it doesn’t." 📅

"Surround yourself with people who inspire you to show up and be your best." 💕

Resources & Links: 🔗 Join the Healthy Role Models community: www.healthyrolemodels.com 📸 Follow Sarah & Tanna on Instagram: @healthyrolemodels 🎙 More Training for Life episodes: [Podcast Link]

Join the Conversation: 💬 What’s one small way you’re committing to consistency this week? Share it with us in the comments or tag us on social media!

Subscribe & Review: 🌟 If you loved this episode, be sure to subscribe to Training for Life and leave us a review. Your support helps us continue creating valuable content to keep you inspired on your health and fitness journey! 🚀💖

Starting something new—whether it’s a fitness journey, a lifestyle change, or any big goal, comes with a mix of excitement and fear. In this episode, Sarah and Tanna dive into the emotions that come with new beginnings, from "nerve-cited" energy to self-doubt, comparison, and overwhelm.

They share personal insights, mindset shifts, and practical strategies to help you stay the course, embrace the process, and recognize your progress—no matter how small. Plus, they discuss the power of community and why surrounding yourself with the right people makes all the difference.

Tune in for:
💡 How to manage fear, uncertainty, and unrealistic expectations
🏆 The importance of celebrating small wins
🌟 Why adopting a beginner’s mindset can change everything
🔥 The mindset shift from “I have to” → “I GET to”
🙌 How community support can keep you motivated

Whether you’re just starting Healthy Role Models’ Spring Journey or tackling a new challenge in life, this episode will help you push through the mental blocks and stay focused on your “why.”

Hit play and get inspired to keep going!

In this episode, Sarah Gilks, founder of Healthy Role Models, and Tanna Payne, master trainer and former international Olympic weightlifter, dive deep into the power of words, self-belief, and overcoming limiting beliefs.

Inspired by the recent Nike Super Bowl ad that resonated with so many women, Sarah and Tanna explore the impact of negative voices ~ whether they come from others or from within. Sharing personal stories of being told they "couldn't" or "wouldn't" succeed, they flip the script and reinforce the idea that actually, you can.

In This Episode:
How negative self-talk and external doubt can shape our beliefs
The importance of awareness in creating change
Using community and support to push past personal barriers
Stories of perseverance: from pregnancy workouts to breaking through industry norms
Practical steps to rewire your mindset for success

Key Takeaways:
Recognize limiting beliefs – Become aware of the negative things you tell yourself.
Challenge the narrative – Would you talk to a friend the way you talk to yourself?
Surround yourself with possibility – Find a community that lifts you up.
Take small, consistent actions – Change happens one step at a time.
Borrow belief if needed – When your confidence wavers, lean on those who see your potential.

This episode is about reclaiming your power and recognizing that the only limits are the ones you accept. Whether in fitness, business, or personal growth—actually, you can.

Follow us on Instagram @HealthyRoleModels, @sarahgilks, and @TannaPayne and let us know what limiting beliefs you’re breaking through!

Subscribe & Review: If this episode inspired you, please subscribe and leave a review! Your support helps us reach more women who need to hear this message. 

Struggling with weight gain, low energy, or mood swings in your 30s, 40s, or 50s? You’re not alone! In this episode of Training for Life, Sarah and Tanna dive into the top three most effective types of exercise for women in perimenopause and beyond.

These types of exercise don’t just help you feel stronger—they boost metabolism, improve bone density, and keep hormones in check. What You’ll Learn:

💪 Why strength training is a must for bone density, muscle retention, and fat loss
🔥 How sprint interval training (HIIT) helps regulate insulin and torch calories
🦘The surprising benefits of jump training (plyometrics) for power, balance, and agility
💡 Practical tips on how to start—even if you’re a total beginner!

Perimenopause can start as early as your 30s—so no matter your age, now is the time to build strength and resilience. Plus, we share how to modify these exercises to fit your fitness level.

🎧 Tune in now and take control of your health, strength, and confidence! Links & Resources:
📌 Dr. Stacy Sims
📌 Episode on the Benefits of HIIT Training
📌 Join the Healthy Role Models Spring Journey (registration opens March 10)