Over 40, Fit and Lean Lifestyle Podcast with Karen McCoy

Seriously, we all know what we should be doing, but why does procrastination or lack of consistency slowly melt our best efforts?We lose momentum on our healthy eating...We skip training days...We know what we should be doing....right? Here's my take on it............................................................................................................

It shouldn't be that hard, right? But it is, and why?Two main reasons..1. There is too much info out there...AND ...2. Many are in a DIY (do it yourself) mentality.BUT...this is why most women beyond 40 FAIL.... :(...............................................................................

When a woman is embarking on something as important as transforming her body, changing her habits, leaning into a new skillset and a changed lifestyle, it is super important that hubby / spouse be on board.Sadly, this isn't always the case. Here, I share three real life scenarios that seem to repeat themselves often, two not so good scenarios that caused women to halt their progress, and a third scenario that is the best ever! Let's look at how we can best support women in their dreams and desires from where we sit as other women, and hopefully we can help shift this uncomfortable scenario that still exists in some relationships.Get lean, strong, shapely at ANY age! https://www.warriorwomanfitness.com/

Michele joined our Mastery Lifestyle Program for Women because she was frustrated with not seeing any physique changes after years of running, dieting and low carb-ing.We changed her food, her training style (adding in weight training that was different than what she had been doing) and the results started to build....!Plus there were unconscious patterns that kept her away not just form her physical transformation goals, but also her personal ones.You can't have a physical transformation without an emotional / mental one. Full Stop.In this candid interview, Michele shares her experience, her challenges and her (final) triumph as she steps moved out of being STUCK and into RESULTS!Are YOU struggling in your Body Transformation goals like Michele?Book a call and let's get YOU rocking too! https://warriorwomanfitness.com/applyGet lean, strong, shapely at ANY age! https://www.warriorwomanfitness.com/

Love love LOVE this woman! Jo joined our Mastery Lifestyle Program 6 months ago and is rocking her world!Her first goal was weight loss, but a whole other world opened up to her. She dug in, did the Work, applied the lessons and now she is living lean, strong and joyful. Jo is truly an inspiration for other women in our lovely Mastery Program and Community and beyond. She is a coach's dream...she stayed committed, she showed up, she asked questions and she moved through the uncomfortable. With new skills and a new toolkit, she is living her life on HER terms. Give a listen...if SHE can do all of this, YOU can also!.............................................................

Sounds counter intuitive, but many times, we have to go in another direction in order to hit our weight loss goals AND sustain them long term...Without having the Foundational Work done and in place, any weight lost will just come BACK ON because there was no real change to the operating system (that's YOU!)Enjoy today's listen..............................................................................................................

Is there a difference between activity and exercise? To the body and our health, there most certainly is.A healthy, strong, lean body and healthy life requires both, but most people have it all wrong...thinking that biking or tennis etc is exercise...Let's set the record straight and live a life with both intertwined into our healthy ageing program today and every day. .....................................................................................................

Oohh...such a common question and easily answered IF you know what your goals are. Let's weigh in on this long-debated question, shall we?...............................................................................Get lean, strong, shapely at ANY age! https://www.warriorwomanfitness.com/

The more we diet, the more things remain the same...We lose, we gain it back, we lose it again...OR...what worked before doesn't work anymore! Why the heck not?Or they get worse. The body has its own braking system and it gets called into action with every diet attempt.So what can we do differently, and can we reverse this metabolic mayhem?You betcha....! But we have to pay attention to more than just calories and macro's and exercise....you wtih me on this?For the visual video, go here. https://www.youtube.com/watch?v=Fu1yhS4ehnU......................................................................Book a complimentary call with Karen to create a strategy for Your Bset Body beyond 40! www.warriorwomanfitness.com/applyGet lean, strong, shapely at ANY age! https://www.warriorwomanfitness.com/

Osteoporosis is a silent disease that affects millions of women every year, and it often has no symptoms, until it is too late.Bone loss begins in our late 30's, and increases with intensity as we age. In perimenopause, the bone loss speeds up, and even more so when we hit menopause.BUT...there is much we can do to stem the onslaught of this terribly disease, so we can age well, stay mobile and independent and live well into our golden years. I also go into my DEXA scan that creates images of your bone density over the years (the video shows you this).In this podcast, I go into all the research around osteoporosis, signs, symptoms and remedies. The take away: Start NOW on your Healthy Living Plan to ensure this condition does NOT impact your life moving forward.For the Youtube video, go here: https://www.youtube.com/watch?v=r5sZ4yFKOec&t=27sXO!Get lean, strong, shapely at ANY age! https://www.warriorwomanfitness.com/

Ah yes...motivation is the name of the game when it comes to living lean, healthy, strong...and we all falter with this at some point in the journey.But how do some women stay on track, while others struggle so much with this much-needed factor in our life?It's really about defining your goals, and digging into Who you Want to Become...and a few lessons I learned from some key people when I was young. XO!.............................................................................................................

Macro counting is all the rage, but fitness enthusiasts are starting to understand that it is not about the exact numbers, rather, it's about the feeding...or how many meals.Yes, the meals have to be of high quality carbs, protein and fat, BUT....we don't eat numbers, right? And over focus on numbers creates and feeds 'the illusion of control.'Us women want to move into Intuitive Eating...FOOD FREEDOM, as I call it.XO! Coach Karen.Get lean, strong, shapely at ANY age! https://www.warriorwomanfitness.com/

Cheat meals are a highly effective tool for weight loss, but sadly, they are misunderstood and poorly applied.Here's how to use them to help you in your weight loss goals!Get lean, strong, shapely at ANY age! https://www.warriorwomanfitness.com/

Outside of hormone replacment therapy, we need to implement the Foundational Strategies that are required to help balance our hormones as we move through the change...here's what I mean....! XO!Get lean, strong, shapely at ANY age! https://www.warriorwomanfitness.com/

It can be elusive, especially if you are menopausal. BUT there is much we can do to improve our sleep hygiene....here's my tips as a 60+ woman who often struggles with her own sleep!Get lean, strong, shapely at ANY age! https://www.warriorwomanfitness.com/

Not all protein powders are created equal, especially in bio available protein in the formula.Buyer beware....let's break it down................................................................................

ften, we feel frustrated with our lack of success or momentum, and in creating a healthy, strong body, this certainly rings true: 95% of all peopel trying lose their gains in 6-18 month.What's standing in our way? YOU are.Here, I get real with the real blocks to our Transformation dreams, and I read a little exerpt from The Mountain is You by Brianna Wiest. (You NEED to read this book!) With love ...... karen.........................................................................................

We all want to have a healthy, lean, strong body. But getting there is full of self sabotage and limiting beliefs. When we break it down, there are really only 5 fears that are standing in the way. Knowing these fears will help you to understand what that 'little voice' inside your head is always telling you, and then you can work to change it.You can't change what you can't see, so let's see how many of the 5 fears YOU relate to..............................................................................................

It's the start of a New year, and you're all ready to change the past!But setting GOALS is outdated, ineffective and, well, old! Instead, let's look at the magic of setting INTENTIONS! In this way, we are using and in flow with our Universal Energy, and so we can't NOT reach our goals! Listen in...and write out YOUR intentions for this year also! (I've got mine!).............................................................................................

When we feel STUCK, we often look outside ourself to circumstances, people, events...but in actuality, the real path goes WITHIN...Here, we look at how to get UNSTUCK, and turn our attention to what really matters.....our Mountain.This exerpt is from The Moutain is You, by Brianne Wiest. I hope you enjoy it.........................................................................

It's rarely about the food or workout strategy and is MORE about our RESISTANCE to CHANGE!It's about moving into FLOW and surrender to the PROCESS. Only then will we enjoy an amazing weight loss / body transformation process that we can be proud of!......................................................

So much focus goes into short goals - lose 20 pounds in 20 days, get ready for the beach vacation in 4 months - but really, for SUSTAINABLE and easier weight loss / body transformation, it's really about taking the LONG VIEW.It's more inspiring and leads to amazing change! Get lean, strong, shapely at ANY age! https://www.warriorwomanfitness.com/

Oh it was quite a ride in 2024! I felt it! Did you?Here, I go through my personal, business and health highs and lows, AND the Spiritual World steps in with their predictions for 2025 and what we, as humans, need to focus on.Much love and gratitude for all my listeners in 2024....'To Infinity, and Beyond!" - Buzz Lightyear, Toy Story.Get lean, strong, shapely at ANY age! https://www.warriorwomanfitness.com/

Our bodies are different at 40+ than they were at 20+. So ageing DOES matter.But how should we train, what kind of gym split and how do we ensure we are getting Results?  My tips here.....enjoy!Get lean, strong, shapely at ANY age! https://www.warriorwomanfitness.com/

Getting there is one thing....staying there is another...the Befores and Afters are fine, BUT I prefer Befores and WAAAAY afters! ]How to keep it off? It's pretty simple actually....!Get lean, strong, shapely at ANY age! https://www.warriorwomanfitness.com/

Influencers have taken over the fitness and wellness space in droves! But who (and what) can we believe, and are they supporting women in their body goals or are they leading us astray?I weigh in....with my ever-so-humble opinion! XO!................................................................

Every season has it's own flavour or focus. And WINTER is the time to build, shape and tone. THIS is where we want to SPLIT out our workouts, take notice of sets and reps, rest and recovery, and more.In this video, I outline our Winter Rules, what I have been teaching (and living) for close to 30 years. It supports us 40+ women in ways WAY beyond what mainstream could ever offer...and I outline it in my Winter Program (on sale from %650 down to $99!) through the winter months.Here's more info on the Program: https://mccoyfitness.lpages.co/warrior-woman-winter-workout/Get lean, strong, shapely at ANY age! https://www.warriorwomanfitness.com/

Recently, I went through my own grief journey, always a difficult and murky walk, one that is not to be taken lightly.I've learned (through trial and error) that unless we FULLY move through grief in all its stages, we will continue to stay stuck, tolerating, deflecting, not living our best life, for many many years forward. This is a personal video, one I wasn't going to share, but there are many people not able to process grief in a healthy way, so I feel it is my responsibility to share my knowledge in this area.Blessings...Karen. Get lean, strong, shapely at ANY age! https://www.warriorwomanfitness.com/

In this episode, we look at our stories around food and how they can disempower us, and leave us without any real positive outcomes.Do we use food as a reward? Were we shamed early in life? Do you need a 'diet' or app to lose weight? Are you a perfectionist that often gets sidetracked or thrown off totally? Do you try to control food?Learning our stories allows us to CHANGE them, into empowering, workable strategies from this day forward! Get lean, strong, shapely at ANY age! https://www.warriorwomanfitness.com/

I've been using this little food strategy for decades. It works and it's different than the rest! Please listen in to my F.R.E.S.H. strategy...it may just be YOUR ticket to weight loss / body transformation / healthy eating freedom!https://www.warriorwomanfitness.com/wp-content/uploads/2024/12/FRESH-eating-Plan-and-pyramid1.pdfGet lean, strong, shapely at ANY age! https://www.warriorwomanfitness.com/

We can learn alot about our beliefs and thoughts around food, which gives us insight into IF we will reach our food / body / weight goals.Are you in a clam, receptive and conscious place or are you 'checking out' when you eat...devouring and eating unconsciously?It is our beliefs that createour approach to food and meal times, and can set us up for failure or success.... XO!Get lean, strong, shapely at ANY age! https://www.warriorwomanfitness.com/

We hear it all day long...let's BOOST your metabolism.It's a fallacy...and it does not get us any closer to understanding our bodies and how metabolism is built and maintained.In this podcast, I go through the basics, criticla thinking that has been lost on the majority.We CAN create a strong and responsive metabolism ladies, at any age (age actually has little to do with a slowed metabolism, as research has found...it's more about lifestyle for many, and the changes with menopause).So let's dig in, shall we?Get lean, strong, shapely at ANY age! https://www.warriorwomanfitness.com/

There's so much out there...how does one know what to pick or even what to look for when she is planning her Body Transformation strategy?I see 5 KEY things that MUST be in place in order for women to reach their goals!Get lean, strong, shapely at ANY age! https://www.warriorwomanfitness.com/

This months' questions were varied, and very interesting.... - How many carbs should I be eating?- How do I train for best results?- How do I minimize the symptoms of menopause?As with all complex issues, there is no one way, so I discuss how to approach these, and how to address them in the best way possible.Get lean, strong, shapely at ANY age! https://www.warriorwomanfitness.com/

It's become a bit of a crazy obsession...women wanting to BULK (gain muscle) for x number of weeks and then CUT (lose the fat) so they can see their gains...Is this what we want...to overload in calories, then go into a deficit, thinking that we can 'unveil' all our lovely gains...over and over again?Madness....Get lean, strong, shapely at ANY age! https://www.warriorwomanfitness.com/

It's non negotiable...to lose weight and keep it off, we need to feel 'tolerable hunger'.This is the hallmark of a healthy, robust metabolism that is WORKING! But 'hunger' has become a bad word in many people's vocabulary.How do we do this? It's not as hard (or as terrible) as you think...not at all! It's what every lean person knows....listen in!Get lean, strong, shapely at ANY age! https://www.warriorwomanfitness.com/

Is age just a number? No Ma'am! It RULES. And the Wise Woman knows this truth. Training changes as you age, so age is NOT just a number. We need to change our training and food after 40. And our sleep, supplements and recovery need a different approach also.In this video, I share with you how I moved through my 40's, 50's and now 60's and some of my age-related wisdom that I've learned over the years, in the hopes that it will support YOU in your fitness and wellness goals and in supporting you to Age Gracefully. XO!..................................................................Are you STUCK? Wanting to learn how to TRULY master this Body Transformation world at 40, 50, 60+?  Let's CHAT.........

In coaching, it is imperative that we Walk the Walk as leaders and mentors to our people. Sadly. this isn't always the case.Our clients deserve and want Authenticity in yheir leaders, and to see the results of their own teachings carved out in the lives of those who are coaching them.As coaches, we must Lead by Example. Here are my thoughts on what it means to be an excellent coach for our people, and why it matters. 

There's a new trend that began about 5 years ago...where people go into a forum or Facebook page and manage their questions around fitness, weight loss etc in front of hundreds of other people. And they receive many opinions and posts regarding their questions.Then there's Boutique Fitness which is a small group of committed people led by a coach who manages and sustains the clients in a more intimate setting.Which is right? better? More profitable? I weigh in (and share my model).

It's the latest trendy eating style to hit the masses, but is it healthy and sustainable? And what does the research say...?

Nothing fuels more controversy than a non animal eating style. Why is this, and is ti possible to get lean and strong and age well without animal products?

It all started with Dr. Sears and his 30/40/30 approach to healthy eating, to reduce inflammation and aid weight loss. Let's take a look at this 30-year long diet plan that many still adhere to.

Can we survive and thrive on just meat? No veggies, no fruits, no wine (boo hoo!). The research needs to catch up, but I share my thoughts....

Low Carbing is definately a ficture on the Body Transformation scene, but what are the implications for women over 40 wanting to lose weight, gain muscle and age healthy?

The Mediterranean diet has been around for a long time, with its insert into our North American culture through watching Europeans eat in this fashion for decades. Is it sustainable and healthy (personally, this is my favourite style of eating)!

While things like commitment, discipline, vision are all important factors in a Body Transformation, this ONE THING is a MUST for success (and most people lack this). XO!Book a co,plimentary coaching call and let's chat about YOUR Transformation! www.warriorwomanfitness.com/apply

Losing weight is one skillset, but the tougher part is keeping it off. Jenn is a living example of someone who was fed up with her body at 200+ pounds, and finally decided to get real...An individualized food and exercise plan were key, naturally. But more important was her shift in her mindset. listen in, while Jenn shares her remarkable transformation.

Is healthy weight loss and body shaping about having a numerical formual to follow?Sometimes...or maybe not.IIFYM (If it Fits your Macros) is an older version of trendy eating that was popular about 10 years ago, but many still follow its formulaic outline.Some love the numerical feel, making for ease and perfection. Others find it too limiting or too flexible at the same time.I weight in on what I see as a Nutrition and Body Transformation Coach.

This was a private coaching session to my current clients in my Mastery Lifestlye Program, but I felt that this info needed to get out there to the masses...So I am sharing it with you all here...What's happening today in the fitness / wellness / weight loss / Body Transformation space is NOT ethical or real, in many, many cases.And the largest population group (us 40+ women) are being catered to in an inappropriate and risky way by marketers, gurus and coaches who are NOT serving, rather their first priority is Selling, and sometimes at ANY cost.We are moving OUT of Pisces (with a focus on 'Me') and into Aquarius energy (focus on 'We') thankfully, but vestiges of the selfish 'Me' energy is still around, and will be for awhile yet.Know the Truth. Follow your Heart. Ask questions.Be bold (it's your body, your health, your future at risk here!)Insist on a soul-centered, heart centered approach to your programming / life needs and shop Carefully!THIS is what 40+ women are searching for!Do NOT set yourself back, and be at the mercy of charlatan marketers that are 'talking the talk' but in reality, are only serving Self.Stay conscious today, and every day moving forward.If it doesn't feel right, lean into that Intuitional tug. It's there to Serve you into your Highest Good.Your Body and Health and Future require it.www.warriorwomanfitness.com

Another popualr diet / eating plan, but what exacly is IF and what are the benefits and drawbacks? Let's go into it...

It's Atkins Diet incarnated, so what exactly is low card / keto? I go into it here, and the ins and outs of this popular eating strategy.