In today's episode, we get personal!

To celebrate her 7th sobriety birthday, host Kinsey, shares 20 (ish) of the top lessons that have made life...simpler...

It is worth it. YOU are worth it.

Check Out Fit After 40

For years, I have had consults with women who are holding their health hostage to an all-or-nothing mindset.

But at the root, the issue isn’t really time at all. It is the belief that there is a certain way we “should” be doing something, and if we can’t commit to it for any reason - timing, energy level, access- then we shouldn’t bother do it at all.

Even for folks who are  “doing it all…” You can lift all the weight, eat all the protein, sleep like a champ, but if we don’t address the mindset piece, oftentimes we aren’t able to enjoy any of it. We’re simply off to tackle the next goal without appreciating where we are, and we are certainly not learning from and enjoying the process.

Luckily, that’s simply not the case. Today, we dive into what an all-or-nothing mindset is, its pitfalls, and how to break free once and for all of the stories we tell ourselves (maybe without even knowing it) that are holding us back from taking care of our health and truly thriving in our lives.

Resources mentioned today:

- Fit After 40: Small-Group Personal Training Waitlist

- Free Beginner's Guide to Strength Training in Perimenopause & Beyond

If you’ve ever looked at a video of someone hip-thrusting 400 pounds and thought, “Yeah, that’s definitely not for me…”—you’re not alone. And you’re not wrong. Because while lifting heavy is an essential practice of maintaining our muscles as we age, that’s not where any of us start.

In this episode, we’re ditching the intimidation factor and pulling back the curtain on what it really looks like to begin strength training—especially in perimenopause and beyond.

We’re talking about the things the internet skips over, like foundational movement, nervous system prep, and learning how to move with confidence before you ever touch a heavy weight.

We’ll explore:

Why “starting light” is not a weakness—it’s a strategy

How strength training can reduce pain and injury risk when done right

What the internet doesn’t teach you (but a good coach should)

Why building strength has nothing to do with looking a certain way

The role of nervous system regulation in learning to feel safe while training

Plus, you’ll get a behind-the-scenes look at how my Fit After 40 program helps women build strength from the ground up—without cookie-cutter workouts or pressure to perform.

💡 Mentioned in this episode:

Free Beginner’s Guide to Strength Training in Perimenopause & Beyond

Fit After 40 Small Group Training: IRL Twin Cities + Virtual (join the waitlist!)

“5 Surprising Reasons We Need to Resistance Train in Perimenopause”

“What Does It Mean to Lift Heavy?”

“How to Nail Form Without a Coach”

You deserve to feel strong, safe, and at home in your body—and that starts right here, right now, with small steps that build big strength.

Welcome back to the Women’s Fitness & Health Revolution Podcast!

In this absolute doozy of an episode, we're peeling back the layers of menopause—what it is, when it happens, why it happens, and how it affects our beautifully complex bodies. From the basics of hormonal shifts and reproductive phases (hello, menarche to postmenopause) to the powerful roles of hormones, this episode is your crash course in how the female body transitions through perimenopause and beyond.

We’ll talk about:

The difference between pre, peri, meno, and postmenopause

Factors that affect the timing of menopause

The hormone dance behind your menstrual cycle (and why it matters)

Why tracking your period and symptoms is one of the best ways to advocate for yourself

And of course, a reminder that you are not broken—Menopause is NORMAL

Plus, I’m sharing personal stories, evidence-based info from Dr. Jen Gunter’s The Menopause Manifesto, and practical ways to support yourself through this transition.

Whether you’re pre, peri, post—or supporting someone who is—this episode is packed with info, tools, and a whole lotta compassion.

👯‍♀️ Share this episode with your sisters, daughters, mamas, and friends.

💌 Resources, freebies:

- Fit After 40 Small-Group Personal Training Waitlist (in person & virtual)

- MIDI Health

- Free Menopause Checklist

- Hierarchy of Health

- The Menopause Manifesto by Dr. Jen Gunter

This week we’re diving into one of the most important—yet most misunderstood fitness truths: not all exercise styles build muscle, especially after those glorious newbie gains wear off.

Inspired by a recent client breakthrough (and one well-placed “holy sh*t!” during chest flies), we’re breaking down the major differences between endurance, hypertrophy, strength, and power training—what they are, how they actually work in the body, and what kind of stimulus each provides.

You’ll learn:

Why group fitness is awesome… but likely not building the muscle you think it is

What phase of training you’re probably stuck in (and how to move forward)

Why rest matters (and why long breaks aren’t lazy)

The difference between true HIIT and “HIIT-ish” workouts

How to know if your weight is heavy enough

Whether you're new to fitness or feeling stuck in a plateau, this episode will help you understand what your workouts are doing—and not doing—for your body, especially in perimenopause and beyond.

And if you’re curious about our new Fit After 40 Small-Group Personal Training cohorts launching this November (in person + virtual!), hop on the waitlist!

You deserve to feel strong, capable, and clear on what’s best for your body.

Let’s get smart. Let’s get strategic. Let’s get after it from now until forever!

This week, we’re peeling back the layers on something that comes up constantly in conversations with clients: "I’m doing everything right… so why do I still feel like crap?" or "There is so much to do - where do I start?"

Spoiler alert: it’s not more workouts or stricter diets.

We’re breaking down the often-overlooked (and under-appreciated) priorities that need to come before the gym grind. From science-backed stats to lived experience (including my wild 20-hour days running a gym), we’re taking an honest look at the foundational habits that make all other efforts more effective.

If you’ve ever felt stuck despite working your butt off, this episode is for you. Because chances are… you’re just focusing on the wrong tier of the health hierarchy.

Let’s reset the foundation — and finally feel better doing less (but better).

Today's Resources:

Columbia Sleep Study. 

Dr Panda

Ted Talk 

Salk Institute of Biological Studies 

Shawn Stevenson

PODCASTS:

Hacks to Making eating veggies suck less

6 EASY tips to get more protein

15 non-exercise ways to move your body and improve your health

Hot Take on Under Desk Treadmills - are they worth it?

5 Surprising Reasons we need to resistance train in perimenopause

Welcome back to the Women’s Fitness & Health Revolution Podcast! Last week, we covered why resistance training is essential in perimenopause—now we’re tackling how to get started, even when life feels impossibly full.

This episode is for you if:

You’re over 40 and haven’t worked out in a while (or ever).

You’re overwhelmed by the idea of starting something new.

You know what you should do, but aren’t sure how to make it stick.

You’ll leave with actionable tips, heartfelt encouragement, and a nudge to let progress—not perfection—lead the way.

If you’re ready to reclaim strength, energy, and confidence in this phase of life, this episode is your starting line.

Links & resources below. Let’s do this, friend. Your body—and your future self—will thank you.

Beginner's Guide to Strength Training

Podcasts:

- Haven’t Worked out in A while? Tough Love & A Fresh Start

- 2 Hacks to Get & Stay Consistent with Fitness

- How To Start Strength Training for Women

- 11 Best Standards for Resistance Training at Any Level

- Are You Hitting These 9 Essential Movement Patterns Every Week?

Welcome back to the Women’s Fitness and Health Revolution podcast!

In this jam-packed, research-rich episode, we’re diving into one of the most crucial tools for navigating the wild ride of perimenopause: resistance training—and why it’s non-negotiable if we want to feel strong, sharp, and in control in this next chapter.

From preventing devastating bone loss to improving brain health and metabolic function, I’m breaking down 5 science-backed, unexpected reasons strength training isn’t just helpful—it’s essential.

We’re also chatting life updates, my new Menopause Coaching certification (!!), the launch of my small-group training pods, and how I’m making it easier than ever to get started (hint: just two 30-minute workouts a week can make a big difference).

If you’ve ever felt overwhelmed, unsure where to start, or like resistance training just isn’t for you—this episode will shift your mindset, hype you up, and give you the “why” behind the “how.”

✨ PS: Don’t forget to grab your free Beginner’s Guide to Strength Training!

Because gorgeous, strong, and optimized aging is your birthright. Your future self will thank you for starting today. 💪

Resources:

https://future-woman.com/insulin-resistance-and-perimenopause/

https://theros.org.uk/information-and-support/bone-health/exercise-for-bones/

https://www.cnn.com/2024/05/02/health/women-fitness-training-nutrition-wellness/index.html

https://pmc.ncbi.nlm.nih.gov/articles/PMC8074531/#S43

https://pmc.ncbi.nlm.nih.gov/articles/PMC10017453/

https://sfosteostrong.com/bones/

Where I've been, and where this pod is going...

AKA...a big life update and some exciting news for my ladies in the Twin Cities!!

Take care of yourself and I look forward to bringing you all sorts of brand new content on thriving through perimenopause and beyond in the very new future!

In this episode, we dive into the 11 gold-standard practices for resistance training—whether you're just getting started or you're years deep into your fitness journey. We keep it real with a personal story about a back injury that became a wake-up call: mastering the basics and moving well isn't optional—it's essential.

We break down the core principles that should guide every training program:

Why form comes first (always!)

How to train with purpose and avoid aimless gym sessions

The science-backed approach to sets, reps, rest, and resistance

How to balance progressive overload without burning out

Plus, you’ll learn why resistance training should never completely fall off your routine, even if your goals shift, and how to build programs that are both sustainable and effective. There’s a little something for everyone—whether you're lifting your first dumbbell or chasing new PRs.

Links we chatted about:

- Beginner's Guide to Exercise

- Podcast: Are you hitting these 9 essential exercises every week?

- Podcast: What does it mean to lift heavy?

- Podcast: Should I be taking rest days?