In this episode, we dive into the essential exercises that can help you maintain muscle mass, bone density, strength, and overall health during perimenopause. 

You’ll learn why movement is critical during this phase and how to incorporate it into your routine effectively.

Resources in this pod:

• Episode 5: How to Start Strength Training for Women

This is a question I get all the time as a coach, and I'm here to give you the answers you need to create a sustainable and effective fitness routine.

In this episode, we’ll explore:

• The factors that determine your ideal workout frequency

Whether you’re new to fitness, getting back into it, or a seasoned pro, this episode will provide actionable insights tailored to your unique lifestyle and goals. Plus, I’ll share some personal experiences and myth-busting truths about the fitness industry.

Tune in to discover how to create a workout plan that keeps you strong, healthy, and loving every step of your fitness journey.

Episode Highlights:

• Personalized workout frequency recommendations

Remember, fitness is a marathon, not a sprint. Let's get moving in a way that feels right for you!

Show Notes:

• Free Beginner’s Guide to Strength Training

Don’t forget to review and share this podcast to help more women revolutionize their health and fitness!

Until next time, Raiders, AROOO!

In today's episode, we're breaking down 15 easy and practical hacks to boost your daily movement.

Tune in for a lively discussion on why daily movement matters, practical tips you can implement right now, and a few spicy takes on fitness and health. 

Don’t miss out—let’s get moving!

Episode Highlights:

• Importance of daily movement vs. structured exercise

Contact and Feedback: Email me at [email protected] with your own tips or stories about incorporating more movement into your day. Your feedback and reviews help us reach more listeners and revolutionize our approach to health and fitness!

Listen, move, and enjoy!

Resources Mentioned:

- Episode 23: Hot Take on Under Desk Treadmills

I had a birthday this week, and it got me reflecting on how different my life looks than how I imagined it as a kiddo (in the best way possible ps).

One of the biggest differences is my relationship to fitness, food, and my body.

We're talkin COMPLETELY different (again...in the best way possible).

So today we go off script a bit (completely) and I share my history with movement and food.

There is a reason I am so deeply passionate about helping women change the way they approach fitness and nutrition into one of working WITH their incredible bodies, and this journey of mine is the reason why.

Wishing you vibrant, healthy, full lives!

Here's to another trip around the sun! Thank you for sharing it with me, Raiders! AROOOO!

As always with any questions, comments, or ideas for the pod: shoot me an email at [email protected]!

A healthy menstrual cycle is our fifth vital sign.

- How to track your cycles: Apps and Beyond

- Why we absolutely NEED to be tracking

- A personal anecdote about how it has changed my life personally

Resources:

- Free Perimenopause Prep Checklist + Resource Guide

- Maisie Hill's PERIOD POWER

- MIDI Telehealth for Women's Health

Fitness and wellness trends come and go like the wind.

One day something is all the rage, the next there are a million opinions all over the internet arguing why they are the worst.

The current trend that seems to be on everybody's mind lately?

Today Coach Kinsey gives her hot take on whether to follow the masses or discard it as one more gimmick to throw away money on and forget about a week later.

Bonus?

Referenced Materials:

Check out Raider Fit's FREE Resources designed for you to THRIVE:

1. Beginner's Guide to Strength Training

2. The Perimenopause Prep Checklist (for Women in their 30s & 40s)

Believe it or not, a lot of folks out there have fitness goals that light them up from the inside out that aren't Strength Training! 

One of the most common goals I have seen in the last decade of coaching?

I. Love. This.

References in today's pod:

Episode 18: Tips for New Runners

FREE Pre Perimenopause Checklist!

Jason Fitzgerald

And as always! Please feel free to reach out to me with questions/ideas for the podcast at [email protected]

Thank you for listening! AROO!

Today Coach Kinsey answers a question she's gotten time and again from clients and folks at the gym:

Kinsey is gonna give ya two options today:

Get your FREE Beginner's Guide to Strength Training:

And Brand New?

Here's to happy healthy lifting!

PS...got questions or ideas for the pod? Email [email protected] 

Thanks for listening!

I am soooo excited for this week's episode ya'll.

Why?

Last week I posted a question box on Instagram asking folks if they had any q's about fitness, nutrition, women's health in general and I got some incredible questions!

Today we answer 3 of em:

1. How do I train with an injury and get stronger?

2. How do I get back on the wagon after a long break? (due to travel or sickness or just life)

3. I just lost a lot of weight - what kind of exercise should I be doing?

Stick around cuz we dig innnn!

Resources for this Episode:

• [email protected]: email with your own questions or pod topics!

Dr. Stacy Sims put it best when she said, "Women are not small men."

Slash...does it have to make any difference?

• Yoga Flow for Period Cramps

For additional resources and weekly tips just for you:

Or reach out directly with any podcast topics/ideas or questions!

[email protected]