Podcasts about womens fitness

Ever feel like you're stuck in an endless start-over-Monday cycle? In this episode, I dive deep into why so many of us fall into all-or-nothing patterns and end up right back where we started. I share how to finally break those loops with mindset shifts, identity-based habits, and simple replacements that build real consistency without relying on fleeting motivation.Fit For Hiking Guides  — Workouts to get you trail-ready.Mountain Metabolic Coaching — Fat loss, body recomposition, nutrition, hormones, performance, all with full 1:1 coach support. More Resources — Wellness tips, hiking + travel guides, and blogs.Shop My Favorite Gear — Amazon storefrontFit For Hiking Instagram Bradee Instagram 

In this episode, I share how to simplify health and nutrition so you can actually stay consistent and see results - even in busy, messy seasons of life. From cutting through the noise online to focusing on what truly moves the needle, I'll help you create a longterm blueprint for your health that doesn't overwhelm you!Fit For Hiking Guides  — Workouts to get you trail-ready.Mountain Metabolic Coaching — Fat loss, body recomposition, nutrition, hormones, performance, all with full 1:1 coach support. More Resources — Wellness tips, hiking + travel guides, and blogs.Shop My Favorite Gear — Amazon storefrontFit For Hiking Instagram Bradee Instagram 

I spent years doing everything “right” - working in fitness, training hard, eating clean - yet still gaining weight, losing my cycle, and feeling exhausted. My hormones were wrecked, my confidence was gone, and nothing made sense. In this episode, I'm sharing the five major shifts that helped me finally heal my metabolism, rebuild my strength, and find balance again. If you've ever felt stuck despite doing all the “right” things, this one's going to hit home.Fit For Hiking Guides  — Workouts to get you trail-ready.Mountain Metabolic Coaching — Fat loss, body recomposition, nutrition, hormones, performance, all with full 1:1 coach support. More Resources — Wellness tips, hiking + travel guides, and blogs.Shop My Favorite Gear — Amazon storefrontFit For Hiking Instagram Bradee Instagram 

Ever feel like you're doing everything right — eating healthy, working out, staying consistent — but your body just isn't responding? In this episode, I break down what a thriving metabolism really looks like and how to recognize when yours might be slowing down. We'll talk through the most common habits that quietly sabotage your progress, how to spot the red flags, and what to focus on instead to feel energized, strong, and in sync with your body again.Fit For Hiking Guides  — Workouts to get you trail-ready.Mountain Metabolic Coaching — Fat loss, body recomposition, nutrition, hormones, performance, all with full 1:1 coach support. More Resources — Wellness tips, hiking + travel guides, and blogs.Shop My Favorite Gear — Amazon storefrontFit For Hiking Instagram Bradee Instagram 

In this eye-opening episode, elite physique coach Brandon DaCruz shares how women can build strength and transform their bodies through evidence-based fitness and holistic coaching. Learn why stress, hormones, metabolism, and sleep matter just as much as training and nutrition. Brandon dives into women's unique physiological needs, the risks of chronic dieting and low energy availability, and how high-flux and metabolic restoration approaches can promote sustainable fat loss and muscle growth.Whether you're a fitness coach, athlete, or simply striving for better energy, performance, and hormonal balance, this episode delivers actionable science and real-world results. Discover how smarter training, better recovery, and personalized nutrition create strength that lasts—beyond the scale.

Other Episodes You Might Like: Previous Episode - 5 Things I Do When I Need a Reset or I've Had a Fitness Plateau Next Episode - The Exercise Crisis Destroying Women's Metabolisms (And How to Fix It with Just 2 Workouts) More Like This - Why It May Be Your Thoughts Keeping You Fat, Tired or Injured in Menopause   Resources: Christy's watchyourwords.com Challenge. Get Christy's Flow Factor book here.  Join the Hot, Not Bothered! Challenge for your best start, restart or reset in or after menopause with 10 Days of coaching, short workouts, and clarity on how to exercise optimally. Don't know where to start? Book your Discovery Call with Debra. Leave this session with insight into exactly what to do right now to make small changes, smart decisions about your exercise time and energy.   If you are stuck, low on energy, whether physical or mojo, do this everyday in menopause. Warning: this episode comes with homework.  If nothing changes, nothing changes. If you feel stuck something will have to shift. You can wait for life to happen or you can create it.  Know what you can do every day in menopause to get back into your flow.   My Guest: Christy Whitman is a transformational leader and spiritual guide who helps individuals transform their lives through quantum energy mastery. She is also the New York Times bestselling author of The Art of Having It All and Taming Your Alpha Bitch and international bestsellers The Desire Factor and Quantum Success. Her seventh book, The Flow Factor: How to Master Your Energy and Enter a State of Flow is due out September 2025.  Christy teaches the Law of Attraction, manifestation, energy mastery, and soul blending through virtual and live personal development classes, meditations, and private sessions to help clients feel more aligned with the Divine Design of love, support, well-being, abundance, and success. Connect with Christy: Website - Christy & The Council Instagram - @christywhitmanofficial YouTube - @ChristyWhitmanCouncil TikTok - @TheChristyWhitman   Questions We Answer in This Episode: [00:09:44] What is your description of energy? [00:11:19] What can we do when we feel stuck? [00:18:16] How can you support women getting their body back into their flow? [00:24:40] What happens when we resist flow and why is it important for women who are experiencing major life changes, whether it's motherhood or menopause, to tap into and stay in flow. [00:28:03] What are some tangible exercises people can do to help bring them out of that anxious or survival state and into a flow state? [00:30:20] What is the relation between the flow state and survival state? Why would we resist flow? [00:34:42] Why would we have an addiction to the adrenal rush of conflict? [00:38:18] Assignment    

In this episode, I'm diving into the topic of hormone health - what it really means, why it matters, and how simple daily habits can make a powerful difference. I'll share ten approachable shifts that ANY woman can start implementing without needing pricey supplements or gimmicky diets. From sleep and stress to food and movement, these habits are about building long-term balance. Tune in to learn practical, empowering ways to support your hormones naturally!Resources Mentioned:Episode 66 - How To Optimize Your Cortisol Episode 68 - Hormone Balance + Understanding our Cycles with Functional Practitioner Alicia - Part 1Episode 69 - Hormone Balance + Understanding our Cycles with Functional Practitioner Alicia - Part 2Fit For Hiking Guides  — Workouts to get you trail-ready.Mountain Metabolic Coaching — Fat loss, body recomposition, nutrition, hormones, performance, all with full 1:1 coach support. More Resources — Wellness tips, hiking + travel guides, and blogs.Shop My Favorite Gear — Amazon storefrontFit For Hiking Instagram Bradee Instagram 

Other Episodes You Might Like: Previous Episode - The Biology of Trauma: Why All the Right Things Aren't Working in Menopause Next Episode - How to Find Flow: Do This Every Day in Menopause More Like This - 5 Things I Would Do If I Were Tired All the Time in Menopause   Resources:  Join the Hot, Not Bothered! Challenge for your best start, restart or reset in or after menopause with 10 Days of coaching, short workouts, and clarity on how to exercise optimally. Get your lean, clean Flipping 50 Protein Powders to maintain muscle and support metabolism. The creatine I keep in my own routine—JJ Virgin's creatine in capsules or powder. My secret to a glow and a good sweat? The Sunlighten Sauna—my go-to for infrared sauna. Join Flipping 50 Menopause Fitness Specialist® to become a coach!   I'm a fitness professional in every possible way but I still say, “I've had a fitness plateau.” If you feel this way too, this episode is for you. Know how I overcome it.   Need to learn more about how to change those habits to support changes that occur midlife and beyond? Two options for you:  DIY: Watch this Exercise Planning video + pdf  DFY: Join the 10-Day Metabolism Reset (Hot, Not Bothered) Challenge    What To Do Next When I've Had a Fitness Plateau A Week of Complete Change And No Lifting A Week, Month, or Quarter of Change in Lifting Methodology Greater Frequency, Shorter Workouts Add A “Chaser” of Cardio and/or Sauna After Workouts New Protocols    Tune in now for the step-by-step resets to know exactly what to do next when you've had a fitness plateau.

Other Episodes You Might Like: Previous Episode - 5 Ways to Measure & Improve Your Menopause Fitness At Home Right Now Next Episode - 5 Things I Do When I Need a Reset or I've Had a Fitness Plateau More Like This - Turning Your Personal Drama and Trauma into Transformation   Resources: Don't know where to start? Book your Discovery Call with Debra. Join the Flipping50 Insiders Group in Facebook to connect with Debra and other podcast listeners.   Are you doing all the right things but aren't working in menopause? What is it beyond exercise, hormones and supplements? I was at a women's retreat in a sound healing. During the session, I experienced tears and came back to the circle after realizing I thought of my biological father during that session. I hadn't thought about him over the years much at all. Is that stored trauma? Is stored trauma something we all deal with on some level? Is it something that could be limiting our ability to reach a physical health or fitness goal. Is it related to what is blocking our ability to lose weight, to heal our gut, or on a bigger level is it putting us at risk for more serious health issues? We're unpacking all of this today. If all the right things aren't working in menopause, it may go beyond hormones and gut health.    My Guest: Dr. Aimie Apigian is a leading expert in trauma, attachment, and biology, and the founder of the Biology of Trauma™. She integrates her medical expertise with specialized training in trauma therapy to address the biological patterns that maintain chronic health conditions. Through her programs and upcoming book "The Biology of Trauma: How the Body Experiences and Holds Pain, Fear and Overwhelm and How to Heal," Dr. Aimie helps people understand why common health issues persist despite perfect nutrition and lifestyle changes, and provides practical tools for complete healing at the cellular level.   Connect with Dr. Aimie: Book - Biology of Trauma  Facebook Group - Biology of Trauma Instagram - @draimie   Questions We Answer in This Episode: [00:06:22] Do we have to remember something traumatic for it to actually have happened to us? [00:07:57] Are both physical and emotional traumas the same in the way they manifest in the body? What is trauma? [00:14:32] Many women in midlife experience unexplained weight gain, fatigue, or hormone issues despite 'doing everything right.' Are you saying past trauma is contributing to these challenges? [00:22:53] Is there a "too late" when it comes to healing the body from these early experiences? What does stored trauma look like inside the body physiologically? [00:28:41] What are the steps to address trauma impacting body composition for women in midlife — like belly fat that "won't budge" despite good habits? [00:33:25] How do you help strong, independent women recognize that “pushing through” might sometimes be prolonging unresolved trauma patterns in the body? [00:35:13] What attachment patterns from childhood can affect our health into adulthood? [00:41:04] If you could tell every 50-something woman one thing about the link between her past experiences and her future vitality, what would it be?

Fat loss phases can be overwhelming and, if not done with intention, can leave us spinning our wheels. In this episode, we take a look into what strategies you can use to set yourself up for success in a cut or fat loss phase.Fit For Hiking Guides  — Workouts to get you trail-ready.Mountain Metabolic Coaching — Fat loss, body recomposition, nutrition, hormones, performance, all with full 1:1 coach support. More Resources — Wellness tips, hiking + travel guides, and blogs.Shop My Favorite Gear — Amazon storefrontFit For Hiking Instagram Bradee Instagram 

Other Episodes You Might Like: Previous Episode - The Truth About Muscle and Menopause: What Every Woman Needs to Know About the Science Data Next Episode - The Biology of Trauma: Why All the Right Things Aren't Working in Menopause More Like This - 3 Steps to Improve Cardio Fitness and Longevity (at any age)   Resources:  Use Flipping 50 Scorecard & Guide to measure what matters with an easy at-home self-assessment test you can do in minutes. Join the Hot, Not Bothered! Challenge for your best start, restart or reset in or after menopause with 10 Days of coaching, short workouts, and clarity on how to exercise optimally. Are you burning belly fat or burning out? Get the Menopause Fitness Guide to High-Intensity Interval Training to help you lose more fat and stay on track!   In this episode I'm sharing how to improve your menopause fitness at home and simple measures of fitness with no equipment. Know what kind of difference improving them could make on your fitness, fatness or longevity.  While I say no-equipment, you do need a way to monitor time and heart rate. Though the old-fashioned way works, seeing a digital reading may be easier!   How to Measure and Why it Matters: Recovery Heart Rate (cardiovascular) Single Leg Standing Balance (balance/stability) Shoulder Reach (mobility)  Sit to Stand test (power) Mile walk (cardiovascular- and to a lesser extent mobility)    Tune in and press play, as I walk you through on how to measure and improve your menopause fitness at home.. right now! For the full description of more tests to collect more information about yourself, a set of videos so you can see and hear test test set up, and interpretation charts to know where you stand, grab the free Longevity Fitness Scorecard.

Other Episodes You Might Like: Previous Episode - Riding Tandem: One Couple, One Mission, One Bike From Mexico to Alaska Next Episode - 5 Ways to Measure & Improve Your Menopause Fitness At Home Right Now More Like This - What They Don't Teach Women About Strength Training and should   Resources: Join the Hot, Not Bothered! Challenge to learn why timing matters and why what works for others is not working for you. Use Flipping 50 Scorecard & Guide to measure what matters with easy at-home self-assessment test you can do in minutes. Don't know where to start? Book your Discovery Call with Debra. Leave this session with insight into exactly what to do right now to make small changes, smart decisions about your exercise time and energy.   Scrolling through social media, it can be a challenge to understand the truth about muscle and menopause.  This episode evidence-based menopause fitness programming on how to build muscle in menopause, why you're losing muscle in menopause, whether hormone therapy prevents muscle loss, and what research exists on menopause muscle research.  We answer questions by someone who isn't just “doing his research,” but has and continues to conduct studies to find the truth about muscle and menopause.   My Guest: Dr. Stuart Phillips is a Distinguished University Professor in the Department of Kinesiology and a member of the School of Medicine at McMaster University. He is a Tier 1 Canada Research Chair in Skeletal Muscle Health. Dr. Phillips' work centers on the interaction of exercise/physical activity, aging, and nutrition in skeletal muscle and body composition. Dr. Phillips is a fellow of the Royal Society of Canada, the American College of Sports Medicine and the Canadian Academy of Health Sciences.   Connect with Dr. Stuart: Instagram - @mackinprof Facebook - Stuart Phillips, Ph.D. X -  @mackinprof LinkedIn - Dr. Stuart Phillips TikTok: @mackinprof   Questions We Answer in This Episode: [00:10:18] Does lifting heavier or lighter weights work best for women in menopause? [00:16:34] When do women reach adrenal fatigue?      [00:19:39] Does use of Hormone Therapy prevent or mitigate muscle loss during menopause? [00:21:55] Do women lose more muscle during menopause than expected based on age?                  [00:24:22] How is Zone 2 exercise specifically beneficial for women, in menopause or otherwise?  [00:29:00] Are weighted vests useful for women, in perimenopause or otherwise? [00:42:20] What is the best timing for protein intake? [00:48:10] What's true about pre-exercise vs. post-exercise nutrition for women and supporting their goals? What are your thoughts on women who are under-eating and are training?

In this episode, I get real about what “toning” actually means and why so many women feel stuck chasing it. I share how I've approached lifting, nutrition, and recovery in a way that creates lasting results without falling for gimmicks or fads. If you've ever worried about getting bulky or wondered how to truly look lean and strong, this conversation will clear things up and give you a fresh perspective on your training.Fit For Hiking Guides  — Workouts to get you trail-ready.Mountain Metabolic Coaching — Fat loss, body recomposition, nutrition, hormones, performance, all with full 1:1 coach support. More Resources — Wellness tips, hiking + travel guides, and blogs.Fit For Hiking Instagram Bradee Instagram 

Other Episodes You Might Like: Previous Episode - From Your Mouth to Your Gut: Hearing Health Whisper Next Episode - The Truth About Muscle and Menopause: What Every Woman Needs to Know About the Science Data More Like This - Take a Walk with a 57-year old Book Author | Just 1400 Miles    Resources: Join the Hot, Not Bothered! Challenge for your best start, restart or reset in or after menopause with 10 Days of coaching, short workouts, and clarity on how to exercise optimally. Flipping 50 Womens Retreats helps you step out of routine, challenge your body and mindset, and rediscover how you want to live midlife—supported by fitness, hormones, nutrition, and women just like you.   Date night for this couple is riding tandem on a bike for 80 days.  Even “uncoupled” and singles will enjoy this episode of inspiration. Disclaimer, you're going to want to dream bigger, take a risk, believe in yourself and have adventures after listening to this episode.  We've got some ideas for you! Check out the 2026 women's retreats here. This episode is about more than riding tandem with your partner. Prepare to be inspired.    My Guest: Lady JB Owen is an internationally bestselling author, award-winning businesswoman, celebrated humanitarian, coveted speaker, trainer, and legacy mentor. She's been recognized by Forbes, Entrepreneur Magazine, and Apple News for her mission-driven work in publishing and impact.  Peter Giesin is the co-founder and CTO at Ignite Publishing, Software Evangelist for Aspiring Authors, Author, and Adventurer. He merges technology with storytelling to empower aspiring authors worldwide. Peter is ambitiously set on a personal goal: to live to 125 years old. He has an unwavering passion for exploring the far limits of living a long and vital life.   Connect with Lady JB & Peter: Website - Ignite Facebook - Ignite You and Epic Tandem Instagram - @igniteyou.life   Questions We Answer in This Episode: [00:12:16] You're currently cycling over 4,500 kilometers on a tandem bike to Ignite Humanity - define that.  [00:14:00] What inspired you to connect your purpose with a physically and mentally demanding challenge?  [00:20:00] How has the challenge changed over the years? With age, recovery changes, how has that hit differently?  [00:25:30] How do you stay motivated and connected to your ‘why' during the hardest parts of the journey, both physically and emotionally? [00:35:220] You're proving that shared purpose can strengthen not only communities but also relationships. What lessons have you learned about partnership, resilience, and communication while pedaling thousands of kilometers together? [00:45:56] People are inspired by your ride—what stories or people along the way have inspired you?  

Fat loss doesn't have to feel overwhelming or miserable. In this episode, I break down simple, sustainable nutrition hacks that actually make staying in a calorie deficit easier — without cutting out your favorite foods. From prioritizing protein and volume eating to balancing your plate at social events and planning refeed days, you'll walk away with practical strategies you can use right away. Tune in to learn how to make fat loss both effective and realistic for your lifestyle.For next level fat loss strategies, hormone/gut health help, serious performance goals and unparalleled support, apply for Mountain Metabolic coaching. Learn more HERE.For more free wellness resources, hiking/travel guides, and other blog posts, check out my website HERE. 

I know firsthand how overwhelming postpartum fitness can feel, especially when exhaustion, lack of support, and constant baby demands take over. In this episode, I share my own journey as a mom of two and what it really looks like to rebuild strength, energy, and confidence after birth. You'll hear practical tips for creating realistic routines, finding support, and redefining fitness with compassion. If you're a new or exhausted mom, this conversation will help you start moving forward again.IG: @fit_forhikingFor next level fat loss strategies, hormone/gut health help, serious performance goals and unparalleled support, apply for Mountain Metabolic coaching. Learn more HERE. Make sure to mention this episode for 50% off your first month of coaching!For more free wellness resources, hiking/travel guides, and other blog posts, check out my website HERE. 

Perimenopausal weight loss may seem daunting to some. We hear so much more about perimenopausal weight gain and weight loss resistance.  If you've learned diets don't work the hard way, you'll identify with my guest. What you may not realize is why the diet isn't working. A whole food, healthy diet will often work for most. But it won't work if that isn't the problem. My guest in this episode overcame a stressful corporate existence, and thanks in part to the pandemic, was able to leave that and 80 lbs behind. Here is how she achieved her 80lb perimenopausal weight loss in this episode.    My Guest: Terry Tateossian, 48, is a health and fitness expert, podcast host, and the Founder of THOR: The House of Rose, a wellness community for women over 40. Terry is an ISSA certified Personal Trainer and Nutritionist, Registered Yoga Teacher, and IIN-Certified Hormone Specialist and Emotional Eating Coach. She is also the host of the podcast, ‘How Good Can It Get'.    Questions We Answer in This Episode: [00:04:10] Shedding over 80 lbs at 42, was this the first time you'd tried to lose weight? What had you tried before? What was different about this time?  [00:07:10] What was life before vs after? You have a corporate background, did that end before, during or after the weight loss?  [00:16:01] Any relationship changes as a result of the weight loss?  [00:19:46] How did habit gravity and self-identity keep you stuck at 80 lbs overweight, and how did you break free? [00:23:59] What was it like to let go of your corporate identity and step into a new wellness-focused life?  [00:28:30] What is the significance of the name THOR: the House of Rose?    Why Diets Fail and What Actually Works in Perimenopausal Weight Loss   The Struggles Pregnancy weight never lost Tried 30 diets before age 37 Health issues: hospitalizations for chest pain, prediabetes, PCOS, heart murmur, and more Coping mechanisms: alcohol, overwork, nightly binge cycles   How Terry Overcame Weight Loss Worked with a coach which brought awareness on patterns Admitted patterns and habits  Realized problem was stress and coping mechanisms Learned to ask: “Am I hungry, or am I coping?”   THOR: The House of Rose Retreat center in Tennessee surrounded by roses Represents loving and honoring the body as sacred ROSE = love, divine, highest frequency flower THOR = strength + femininity → union of masculine & feminine energies What to expect? Yoga, massage, hiking, nutrition, and coaching   Connect with Terry: Terry's Website - THOR: The House of Rose Instagram - @how.good.can.it.get Spotify - How Good Can It Get   Other Episodes You Might Like: Previous Episode - Muscle Mass and Strength Gains After Menopause How Much How Fast? Next Episode - 3 Steps to Improve Cardio Fitness and Longevity (at any age) More Like This Adrenal Fatigue Talk with the Hip Hop Energy Doc, Tricia Pingel Intermittent Fasting: Solution or Sabotage Emotional Eating? How Emotional Eating Can Be the Hidden Reason for Weight Gain Happier Hour | What Wine Time, Sober, and Sober-Minded Living Mean to Health   Resources: Flipping 50 Womens Retreats helps you step out of routine, challenge your body and mindset, and rediscover how you want to live midlife—supported by fitness, hormones, nutrition, and women just like you. Don't know where to start? Book your Discovery Call with Debra. Leave this session with insight into exactly what to do right now to make small changes, smart decisions about your exercise time and energy.   

If you've ever doubted your ability to make muscle mass and strength gains after menopause, this episode is for you. It's not too late to gain strength and lean muscle mass can be gained at any age—even after 85.   Based on a 2024 Study on Resistance Training in Older Adults by Int. Journal of Sports Nutrition & Exercise Metabolism, here's what happened and the results: Participants:  17 adults aged 65–75. 12 adults aged 85+. Program:  Duration: 12 weeks, 3x per week Structure: Warm-up  4 lower body sets 3 upper body exercises (2 sets each) Stretching Results: Quadriceps strength increased in all participants 65–75 group: 1–18%  85+ group: 6–21%  1RM leg extension increased in all participants 65–75 group: 38% ± 20%  85+ group: 46% ± 14%  Improvements were seen in lean mass, strength and functional activities like chair stands, gait speed, timed up-and-go.   Defining Muscle Mass and Strength Gains After Menopause Exercise intensity is based on decreasing repetitions to muscular fatigue.  Exercise volume is based on the number of sets.   Considerations for Exercise Volume in Women in Menopause Volume = sets x reps x weight or total weekly workload. Start small (1–2 sets, 2x per week if inactive). Build to 3x only once consistent. Balance recovery: not just alternating workout/rest days, but also factoring in life stress. Menopausal women may need 48–72 hours between resistance sessions, per muscle group.   For women post menopause; increasing the number of days per week to reach greater exercise volume can be problematic because of the need for balance with recovery days. We don't mean 1 day work, 1 day rest. It can mean 1 day of high intensity work and 2 or 3 days light or moderate exercise for another type for recovery.   Start Your Strength Gains After Menopause The beginning phases of exercise should last longer for a woman starting in her 60s or 70s. Muscle, ligaments and tendons collectively are not as resilient at 60 as they were at 20. Since most early improvements are due to neural adaptations and heavier weights don't accelerate that, progress at a pace so you know you've exercised muscles but aren't sore or uncomfortable. You're in this for life. There's time.   The adaptive response to resistance training is preserved even in males and females over 85.   Protein & Resistance Training Two drivers of muscle protein synthesis: Resistance Training Adequate Protein. For metabolic health: ~100g/day (for 160 lb woman). For optimal fitness: closer to 160g/day. Protein recommendation for a 160lb adult is 60 grams of protein day. Only 46% of older adults get that.   5-Step Protein & Resistance Training Process: Track your current protein intake. Compare with recommendations based on age, weight, activity. Identify gaps without judgment. Close the gap gradually. Set short-term goals, especially starting with breakfast protein.   Muscle Mass and Strength Gains After Menopause are Dependent On… Relative Strength Training Power decreased significantly after the age of 50 years and was negatively and strongly associated with mobility limitations.   Mobility & Longevity Connection Strength must be paired with mobility to prevent limitations. Key focus areas: ankles, hips, upper back. Loss of mobility = harder to regain later. More… much more on mobility in upcoming posts. References:  Journal of Cachexia Sarcopenia and Muscle. 2021, PMID: 34216098. Journal of Nutrition, Health and Aging. 2019, PMID: 30932132. International Journal of Sport Nutrition and Exercise Metabolism. 2023, PMID: 37875254.   Other Episodes You Might Like: Previous Episode - Aging with Power, (Without an Outage) with Vonda Wright Next Episode - 80 Lb Perimenopausal Weight Loss After Corporate Burnout More Like This: What Is Sarcopenia and How to Avoid Sarcopenia In Menopause What's Best Total Body or Split Routine in Menopause   Resources for Strength Gains After Menopause:  Join the Hot, Not Bothered! Challenge to learn why timing matters and why what works for others is not working for you. Get the Flipping 50 STRONGER 12-week program for your at-home safe, sane, simple exercises. Get your lean, clean Flipping 50 Protein Powders to maintain muscle and support metabolism.  

We dive into the true science and strategy behind aging with power. We're busting myths about menopause, metabolism, and muscle, bone and talking strategy for women over 40 who want strength without burnout.  Know how to prevent the physical “outages” that so often follow menopause, injury, or hormonal upheaval.  Reclaim control without burning out!!  If you're ready to redefine what aging looks and feels like, this conversation is your roadmap to aging with power—and joy.   My Guest: Dr. Vonda Wright is a double-board certified orthopedic surgeon and internationally recognized authority on human performance, longevity, and women's health. The founding director of the Performance and Research Initiative for Masters Athletes (PRIMA), she has served as a physician for athletes at the University of Pittsburgh, Georgia State, the Pittsburgh and Atlanta Ballet, World Rugby, and the PGA. A highly sought after media expert, she has been featured on the Diary of a CEO, Jay Shetty, and Mel Robbins podcasts as well as the Today show, the Dr. Oz show, and in top publications including The New York Times, USA Today, and the Observer. She has authored five books, including Fitness After 40 and Guide to THRIVE. She lives with her husband, a retired two-time Stanley Cup champion, near Orlando, Florida.   Questions We Answer About Aging with Power: [00:06:24] How did your personal menopause experience shape your clinical and personal mission? [00:10:12] Most women listening are hard-driving, get-it-done, but wonder, WTH happened here. Was it like that for you?  [00:16:34] What do you see for the future of medicine and fitness co-existing with diseases not only osteoporosis and sarcopenia but cancer, heart disease, diabetes, etc.? [00:22:53] Why are there doctors telling women they can't gain bone density after 30. What are the science-backed exercise strategies for aging with power, compared to online misinformation and was recommended in the 90s?   [00:24:36] How much of your work is dedicated to educating physicians about updated science? [00:26:25] What are your thoughts on HRT for muscle and bone density? [00:32:47] How can we help under-muscled, under-nourished women ditch diet culture, reclaim their strength, and find joy in movement again for aging with power? [00:35:59] What advice do you have for women when they feel like they're “doing everything right” but their bodies aren't responding—and how can they start to feel in control again? [00:36:26] Instead of losing 3-8% of muscle a decade after 30, how can women flip the script?    Vision for Longevity – Medicine And Fitness Co-Existing Prevention to become the primary model of healthcare, with disease care as the fallback. Insurance-based care to cover preventing illness. Make fitness and nutrition prescriptions a standard practice.   Reversing Pre-Diabetes 96M Americans have pre-diabetes—most are told “watch what you eat” Building muscle, walking daily, and avoiding poor food choices can reverse it quickly. Diabetes increases Alzheimer's risk; lack of estrogen makes it worse.   Aging with Power Through Menopause – From Exhausted to Empowered   Progress does not happen overnight. You can build muscle at every age.   Reclaim Your Strength Start with walking, if you're starting from zero. Use body weight. Lift heavy or HIIT. Recovery through sleep and nutrition.   Connect with Dr. Vonda: Website - Dr. Vonda Wright Instagram - @drvondawright  Facebook - Dr. Vonda Wright   Other Episodes You Might Like: Previous Episode - Acute vs Chronic Stress Effects on Cortisol in Menopause and Beyond Next Episode - Muscle Mass and Strength Gains After Menopause How Much How Fast? More Like This - Smart Movement for Aging Better with Lara Heimann   Resources: Join the Hot, Not Bothered! Challenge to learn why timing matters and why what works for others is not working for you. Don't know where to start? Book your Discovery Call with Debra. Leave this session with insight into exactly what to do right now to make small changes, smart decisions about your exercise time and energy.   

In this episode of the Fit for Hiking Podcast, I dive into why so many of us feel constantly out of breath on the trails, and what we can do about it. I share my own struggles as a beginner hiker, break down common causes like pacing, altitude, and training gaps, and give both quick fixes and long-term strategies to help you hike stronger, breathe easier, and enjoy the journey!Browse Fit For Hiking Guides HERE and use code "podcast30" for 30% off!For next level fat loss strategies, hormone/gut health help, serious performance goals and unparalleled support, apply for Mountain Metabolic coaching. Learn more HERE.For more free wellness resources, hiking/travel guides, and other blog posts, check out my website HERE.  | Colorado Hiking + Fitness| Ponytail on a Trail | United States Welcome to Ponytail on a Trail: Your guide to all things hiking and fitness! Get hiking tips, adventure ideas and learn about the top trails in Colorado! My goal is to help give you the tools and the confidence to explore the world around you! www.ponytailonatrail.com

There is no escaping stress but cortisol in menopause changes. With that, your stress response to nearly everything may change.  You don't feel it at first but then there's unexplained weight gain or belly fat. There's less focus or concentration than you used to have. It shows up in different ways for each of us.    My Guest: Sara Banta is a Certified Dietary Supplement Professional and member of the National Association of Nutrition Professionals, helping people take their health into their own hands using cutting-edge natural supplements, DNA-driven nutrition, and real lifestyle solutions. She's the founder of Accelerated Health Products, the award-winning Most Innovative Supplement Company FOUR years running, a pioneer in functional wellness and with a passion for uncovering root causes and optimizing the body's innate healing systems. As host of the podcast Accelerated Health with Sara Banta—Top 10 Health Podcasts & Top 10 Supplement Podcasts—she brings science-backed insights and down-to-earth advice for natural answers. Sara's work is grounded in one simple truth: the body is designed to heal—when you give it the right tools. Sara is on a mission to make vibrant health accessible to everyone.   Questions We Answer in This Episode: [00:00:00] What is the difference between acute and chronic stress? [00:00:00] What is causing chronic stress? [00:00:00] Why is this so critical to understand what impacts cortisol in menopause? [00:00:00] How does it affect muscle gain and fat loss? [00:00:00] How is the thyroid related to the adrenals? [00:00:00] How can you maintain and build lean muscle while under stress over 50? [00:00:00] What supplements help get your adrenals back on track? [00:00:00] What lifestyle habits either kill or improve cortisol?   Why Cortisol in Menopause Makes Stress Feel Different   Acute vs Chronic Cortisol Acute stress Short-term, natural response to immediate danger. Cortisol helps survival (fight-or-flight). Immune system goes up. Chronic stress Prolonged, ongoing; body never recovers. Chronic stress keeps cortisol elevated → negative health effects.   Causes of Chronic Stress in Midlife & Menopause Perimenopause & menopause: the stressors don't change, but the response to them does. Common triggers: lack of sleep, poor diet, environmental toxins, over-exercise, emotional stress.   Cortisol's Effect on Muscle Gain & Fat Loss Elevated cortisol breaks down muscle tissue. Interferes with protein synthesis, leading to muscle loss. Promotes fat storage, especially visceral (belly) fat. Lowers metabolism → makes weight management harder.   Lifestyle Solutions for Cortisol in Menopause Diet: whole foods, protein-rich, healthy fats, avoid processed sugar. Supplements: adaptogens (ashwagandha, rhodiola), magnesium, vitamin C or Sara Banta's Cortisol Reset Detox Recovery: sleep, restorative exercise (yoga, walking, pilates), breathwork, meditation.   Connect with Sara: Website - Accelerated Health Products and Sara Banta Health Facebook - Accelerated Health Products  Instagram - @acceleratedhealthproducts  X - Sara Banta  YouTube - @AcceleratedHealthSaraBanta  TikTok - @ahpsupplements_    Other Episodes You Might Like: Previous Episode - The New Menopause Therapy: Confessions of a Femme Fatale Next Episode - Aging with Power, (Without an Outage) with Vonda Wright More Like This: To Detox and If So How to Detox: Midlife Woman to Midlife Woman Is Your Liver Preventing Muscle Growth in Menopause? How to Exercise with High or Low Cortisol in Menopause Cortisol and Exercise in Menopause   Resources: On September 1, enjoy Sara Banta's Accelerated Health Products: Cortisol Reset Detox to restore your body's natural stress response. Join the Hot, Not Bothered! Challenge to learn why timing matters and why what works for others is not working for you.  

This new menopause therapy is like stand-up comedy for hot flashes.  My guest in this episode uses humor and truth to bridge the gap between women's health then, now and the future. Her message is for all women on how to address the gaps in awareness about menopause.  If you're a health and wellness pro you'll want to listen to this, the new menopause therapy.   My Guest: Satori Shakoor is a dynamic storyteller, performer, and social entrepreneur, known for founding the award-winning The Secret Society of Twisted Storytellers®. Her career began as a background singer with George Clinton and Parliament/Funkadelic, later expanding into acting, comedy, and writing. She has captivated audiences on NPR, global stages, and podcasts.  Shakoor uses fearless humor and cultural storytelling, delivering a perspective on aging, womanhood, and the midlife experience in her new comedic stand-up storytelling concert film “Confessions of a Menopausal Femme Fatale,” premiered June 12 on Amazon Prime, Apple TV+, and Google Play, with pre-orders beginning June 1 on iTunes.   Questions We Answer in This Episode: [00:05:06] How did you begin your career and artistic journey? [00:15:00] Why did you choose stand-up humor to convey a message about menopause and aging? [00:25:21] What do you hope women take away from watching “Confessions of a Menopausal Femme Fatale”? [00:31:30] You attended a gathering with Halle Berry and Governor Whitmer to discuss women's healthcare and menopause, what occurred during those conversations? How do you hope your film contributes to that growing cultural dialogue? [00:36:09] You moved between music, theatre, television, and film—what keeps you pushing creative boundaries? What's next after this project? [00:35:53] What do you say to women listening who may not have tapped into their own creative expression for decades?    The New Menopause Therapy: Breaking the Silence Around Menopause   Therapy Through Storytelling Encourage women to speak openly as part of their health journey. Use hormonal shifts as a source of creative energy. Honesty about symptoms creates solidarity. Turn private struggles into public art. Key Takeaways Menopause can be a time of creative rebirth, not just physical change. Storytelling serves as both personal therapy and cultural activism. Reframing “femme fatale” energy empowers women to embrace their sensuality without shame. Speaking openly about menopause can strengthen community bonds and normalize experiences. Artistic expression can help process and transform difficult transitions.   Connect with Satori: Website - Satori Shakoor Website - The Secret Society of Twisted Storytellers® Facebook - Satori Shakoor Films  Facebook - The Secret Society Of Twisted Story Tellers Instagram - @satorishakoorfilms   Other Episodes You Might Like: Previous Episode - Running vs Walking for Fast Fat Loss in Menopause Next Episode -  More Like This - Midlife Women's Makeover: Radiate Confidence. Reclaim Your Power.   Resources: Join the Hot, Not Bothered! Challenge to learn why timing matters and why what works for others is not working for you. Don't know where to start? Book your Discovery Call with Debra. Leave this session with insight into exactly what to do right now to make small changes, smart decisions about your exercise time and energy.

In this episode of the Fit for Hiking podcast, I'm sharing how to stay consistent with your health and fitness while traveling. From quick mindset shifts to simple routines, these tips have kept me on track through every adventure. Tune in to hear my favorite strategies!For next level fat loss strategies, hormone/gut health help, serious performance goals and unparalleled support, apply for Mountain Metabolic coaching. Learn more HERE.For more free wellness resources, hiking/travel guides, and other blog posts, check out my website HERE.  | Colorado Hiking + Fitness| Ponytail on a Trail | United States Welcome to Ponytail on a Trail: Your guide to all things hiking and fitness! Get hiking tips, adventure ideas and learn about the top trails in Colorado! My goal is to help give you the tools and the confidence to explore the world around you! www.ponytailonatrail.com

A Perimenopause bodybuilder shares her story on how to take up space and the history of women being strong before skinny.  Book author, Anne Marie Chaker, will surprise you about women's empowerment and when skinny reared its ugly head. Stay ‘til the end and listen to a very subtle challenge we'll give you about messages to women.    Strong does things Skinny Never Even Dreams About. - Debra Atkinson   My Guest: Anne Marie Chaker is a veteran journalist and professional bodybuilder. During her career at The Wall Street Journal, from the Journal's regional editions to the Spot News Desk during the September 11 attack. She covered everything from politics, news events, consumer trends, education, workplace, and the major sociological shifts of our time. Her article “I Never Thought I'd Write This: I Am a Female Bodybuilder” generated more than 500k views since it was published in 2020.   Questions We Answer in This Episode: [00:03:49] How did you start bodybuilding when you were recovering from postpartum depression and other life events? [00:08:30] How has training changed now that you're in perimenopause?  [00:13:47] What is it like being a perimenopause bodybuilder?  [00:16:24] What are the roots of the obsession with “skinny”? [00:18:32] Is it true that the early woman was strong – women were hunters and not gatherers? [00:22:36] What is the difference between bodybuilding and figure competition? [00:25:24] How do you keep yourself from slipping down the body dysmorphia trail?  [00:33:03] What is the future of body building for women? [00:37:05] In your book, ‘Lift', how do you propose women make the necessary mindset shift to own this and reclaim their physical power? Advice From A Perimenopause Body Builder Connect with a bodybuilder coach. Proper Nutrition: Eat more, track macros, and focus on protein. Shifted from cardio to heavy lifting. Be prepared for the commitment — training, nutrition tracking, and competition prep are demanding but rewarding.   Life Transformation Better nutrition and training improved work performance and confidence. Feels like an athlete again after years away from sports.   Difference Between Bodybuilding And Figure Competition Bikini Division: Athletic, lean, and muscular but not extreme. Figure Division: More muscle than bikini; slightly different posing style. Women's Bodybuilding: Most muscular category with distinct posing; fewer women compete in this today.   Key Takeaways Strength over skinny – Building muscle and eating enough transforms health, confidence, and outlook. Nutrition is foundational – Tracking macros, especially protein, is key to physical and mental turnaround. Cultural pressures run deep – The obsession with thinness is relatively modern and a backlash to women's empowerment. Perimenopause isn't a limitation – With training and hormone therapy, women can thrive and compete at elite levels. Role modeling matters – Showing strength training and positive food talk can influence the next generation's mindset. Connect with Anne Marie: Website - Get Anne Marie's book LIFT here Instagram - @annemariechaker  LinkedIn - Anne Marie Chaker Substack - Anne Marie Chaker    Other Episodes You Might Like: Previous Episode - Retired Lawyer Shares How to Advocate for Yourself & Loved Ones Next Episode - Running vs Walking for Fast Fat Loss in Menopause More Like This - 5 Reasons You're Not Losing Weight or Gaining Muscle After 50   Resources: Join the Hot, Not Bothered! Challenge to learn why timing matters and why what works for others is not working for you. Don't know where to start? Book your Discovery Call with Debra. Get your lean, clean Flipping 50 Protein Powders to maintain muscle and support metabolism.  

In this episode, I reveal the three powerful mindset shifts that helped me lose 25 lbs and keep it off for years. You'll discover why training to build a strong metabolism beats calorie-burning workouts, how the “minimal effective dose” approach prevents burnout, and why a 90/10 balanced eating method works better than strict diets. Whether you want sustainable weight loss, improved health, or more energy for the trails, these strategies will help you succeed long-term.For next level fat loss strategies, hormone/gut health help, serious performance goals and unparalleled support, apply for Mountain Metabolic coaching. Learn more HERE.For more free wellness resources, hiking/travel guides, and other blog posts, check out my website HERE. Colorado Hiking + Fitness| Ponytail on a Trail | United States Welcome to Ponytail on a Trail: Your guide to all things hiking and fitness! Get hiking tips, adventure ideas and learn about the top trails in Colorado! My goal is to help give you the tools and the confidence to explore the world around you! www.ponytailonatrail.com

From homes to health care, you and I need to advocate for yourself. You have choices and you have power. You can take action and you do have choices.    My Guest: Karen Mulroy is an attorney who retired at age 62 without regret to spend quality time with her parents until their death at the ages of 97 and 98. They passed away within 4 months of each other, followed by the death of her former husband, with whom she maintained a close relationship. She has navigated the challenges, rewards and emotional aftermath of caring for loved ones through their final moments.   Questions We Answer in This Episode: [00:06:13] What is your background and life experience? [00:08:52] What were your challenges and rewards of caring for aging loved ones? [00:18:55] What is your advocacy for aging loved ones? [00:39:00] Do you have any tips to redefine and reclaim life after loss? [00:35:04] Any other tips for midlife and older women about how to advocate for yourself?   Practical Advice for Non-Lawyers: Steps for dealing with home or health issues: Make a record Take pictures/videos Get expert opinions Escalate reasonably   You don't need to “lawyer up” immediately—just document and ask respectfully. It's important to ask questions, trust your gut, and speak up—especially when others can't.   Key Takeaways Being an advocate starts with asking questions. You don't have to be a lawyer to advocate effectively. Documentation, curiosity, and assertiveness help. Even intelligent, experienced people can fall into denial. Advocacy requires persistence and compassion. End-of-life care should align with the patient's values. Knowing and honoring their wishes is crucial. You have more power than you think—use it wisely. Especially with institutions like healthcare or builders. Support systems matter. Having another person to back your advocacy—like a nurse practitioner in the family—can amplify your voice.   You Have More Power Than You Think — Advocate for Yourself   Connect with Karen: Instagram - @earthdogs3 Questions and Consultation - mlsmulroy@icloud.com    Other Episodes You Might Like: Previous Episode - How Mold Toxicity Affects Hormonal Balance During Menopause And Effective Detox Strategies Next Episode - Take Up Space: A Perimenopause BodyBuilder on Her Strength Journey More Like This - Workplace Menopause Rights: What Women (and Employers) Need to Know   Resources: Join the Hot, Not Bothered! Challenge to learn why timing matters and why what works for others is not working for you. Short & Easy Exercise videos in this 5 Day Flip Challenge. Don't know where to start? Book your Discovery Call with Debra.  

In this episode of the Fit for Hiking Podcast, I dive into how chronic stress and cortisol imbalances might be secretly stalling your fat loss, strength gains, or overall health—even when you're doing everything "right." I share the physical and emotional signs of high and low cortisol, how to spot the difference, and practical tips to manage stress naturally. If you're active, outdoorsy, and want sustainable results, this episode will help you understand what your body truly needs.For next level fat loss strategies, hormone/gut health help, serious performance goals and unparalleled support, apply for Mountain Metabolic coaching. Learn more HERE.For more free wellness resources, hiking/travel guides, and other blog posts, check out my website HERE.  | Colorado Hiking + Fitness| Ponytail on a Trail | United States Welcome to Ponytail on a Trail: Your guide to all things hiking and fitness! Get hiking tips, adventure ideas and learn about the top trails in Colorado! My goal is to help give you the tools and the confidence to explore the world around you! www.ponytailonatrail.com

In this episode, I share exactly how to hike your first 14er—from essential 14er training tips and beginner hiking workouts to what to pack, how to prepare for high altitude, and how to choose the best beginner-friendly 14ers. I just completed two 14,000-foot summits in one day and break down everything I learned so you can avoid common mistakes. If you're planning your first Colorado 14er hike, this guide will help you train smarter, hike safer, and summit with confidence.For next level fat loss strategies, hormone/gut health help, serious performance goals and unparalleled support, apply for Mountain Metabolic coaching. Learn more HERE.For more free wellness resources, hiking/travel guides, and other blog posts, check out my website HERE.  | Colorado Hiking + Fitness| Ponytail on a Trail | United States Welcome to Ponytail on a Trail: Your guide to all things hiking and fitness! Get hiking tips, adventure ideas and learn about the top trails in Colorado! My goal is to help give you the tools and the confidence to explore the world around you! www.ponytailonatrail.com

In this episode, I open up about what staying healthy really looks like as a busy mom—especially in the early years. With two little ones at home, I get how chaotic life feels, so I'm sharing the seven habits that help fit and healthy moms make it work. From short workouts to imperfect meals and embracing the “something is better than nothing” mindset, this is all about simplifying your approach and showing yourself grace while still making progress in your health journey.For next level fat loss strategies, hormone/gut health help, serious performance goals and unparalleled support, apply for Mountain Metabolic coaching. Learn more HERE.For more free wellness resources, hiking/travel guides, and other blog posts, check out my website HERE.  | Colorado Hiking + Fitness| Ponytail on a Trail | United States Welcome to Ponytail on a Trail: Your guide to all things hiking and fitness! Get hiking tips, adventure ideas and learn about the top trails in Colorado! My goal is to help give you the tools and the confidence to explore the world around you! www.ponytailonatrail.com

If you're training for hiking season or want to stop feeling like you're dragging behind on the trail, this episode is for you. I break down exactly how to train with purpose—covering strength, endurance, balance, and injury prevention so you can feel confident and strong on every hike. You'll learn how to structure workouts that actually translate to the mountains. I also share my own postpartum hiking comeback and a special coaching offer just for podcast listeners. Let's get trail-ready together!For next level fat loss strategies, hormone/gut health help, serious performance goals and unparalleled support, apply for Mountain Metabolic coaching. Learn more HERE. Mention you're a podcast listener during the application call for $100 off your program!For more free wellness resources, hiking/travel guides, and other blog posts, check out my website HERE.  | Colorado Hiking + Fitness| Ponytail on a Trail | United States Welcome to Ponytail on a Trail: Your guide to all things hiking and fitness! Get hiking tips, adventure ideas and learn about the top trails in Colorado! My goal is to help give you the tools and the confidence to explore the world around you! www.ponytailonatrail.com

Summer Break Encore: I'll be back with a brand new episode next week! Whether you have an injury or life has been keeping you from your workouts... if you don't use it, you lose it. But how fast?  Let's break down how quickly you can expect to see and feel your muscles dwindle away when taking a break from workouts in this episode. ❖ How To Connect & Get Even More! ❖  ❤️ INSTAGRAM: https://www.instagram.com/KindalBoyleFitness/ 

Feeling stuck in your fitness journey despite putting in the work? In this episode, we dive into six common fitness mistakes that could be sabotaging your results—like chasing calorie burn instead of building muscle, inconsistent programming, and overlooking the role of sleep, stress, and nutrition. You'll learn what actually drives sustainable fat loss, how to train smarter (not harder), and why patience and consistency matter more than quick fixes. If you're ready to break through plateaus and see real change, this episode is a must-listen.For next level fat loss strategies, hormone/gut health help, serious performance goals and unparalleled support, apply for Mountain Metabolic coaching. Learn more HERE.For more free wellness resources, hiking/travel guides, and other blog posts, check out my website HERE.  | Colorado Hiking + Fitness| Ponytail on a Trail | United States Welcome to Ponytail on a Trail: Your guide to all things hiking and fitness! Get hiking tips, adventure ideas and learn about the top trails in Colorado! My goal is to help give you the tools and the confidence to explore the world around you! www.ponytailonatrail.com

In this episode, I'm breaking down the truth about metabolism—what it actually is, what affects it, and how we can support it through fitness, food, and lifestyle habits. I cover common misconceptions, like whether cardio really boosts fat loss, and why strength training, gut health, and stress management matter so much. If you've ever felt stuck or blamed a “slow metabolism,” this episode will help you take your power back with practical, science-backed strategies you can actually use.For next level fat loss strategies, hormone/gut health help, serious performance goals and unparalleled support, apply for Mountain Metabolic coaching. Learn more HERE.For more free wellness resources, hiking/travel guides, and other blog posts, check out my website HERE.  | Colorado Hiking + Fitness| Ponytail on a Trail | United States Welcome to Ponytail on a Trail: Your guide to all things hiking and fitness! Get hiking tips, adventure ideas and learn about the top trails in Colorado! My goal is to help give you the tools and the confidence to explore the world around you! www.ponytailonatrail.com

I get asked all the time how I hike with little kids without losing my mind—so in this episode, I'm sharing exactly that. From mindset shifts to packing essentials, toddler meltdowns to trail tips, I walk through what's worked (and what hasn't) as I navigate hiking with a newborn and a toddler. It's not always perfect, but it's always worth it. If you're a mom wanting more adventure with less overwhelm, this episode is for you. Let's get outside together—chaos and all!Check out my favorite kid's gear picks HEREFind us on Instagram HEREFor next level fat loss strategies, hormone/gut health help, serious performance goals and unparalleled support, apply for Mountain Metabolic coaching. Learn more HERE.For more free wellness resources, hiking/travel guides, and other blog posts, check out my website HERE.  | Colorado Hiking + Fitness| Ponytail on a Trail | United States Welcome to Ponytail on a Trail: Your guide to all things hiking and fitness! Get hiking tips, adventure ideas and learn about the top trails in Colorado! My goal is to help give you the tools and the confidence to explore the world around you! www.ponytailonatrail.com

Kerstin grew up in Germany and later moved to Los Angeles after completing theatre training and earning a degree in business. Her career quickly gained momentum, landing her national commercial roles, billboard campaigns, and hosting/modelling opportunities with Telemundo. With a strong foundation in comedy and improv, paired with a distinct voice, she soon became a standout contender for a starring role in Teachers. Her television credits include American Horror Story: Roanoke (directed by Angela Bassett), Flaked opposite Will Arnett, and Rescue Dogs. Kerstin has worked with acclaimed directors such as Rocky Morton, Roman Coppola, Ryan Murphy, and Nick Ball—demonstrating her versatility in comedic and dramatic roles. Most recently, she appeared in The Righteous Gemstones, sharing the screen with Danny McBride, Walton Goggins, and John Goodman. Over the years, she's also collaborated with celebrated talents like David Schwimmer, Amy Schumer, Anthony Anderson, Tina Fey, and Kathy Bates. In today's episode, we discuss health and fitness, including how women can spot early signs of menopause. But that's just the beginning—we also explore powerful lessons in lifestyle, navigating a professional career, and balancing life as a content creator, entrepreneur, and parent. This episode is packed with actionable tips, insights on overcoming adversity, and more!Chapters:  0:00 – Hey there! Let's dive in1:36 – Are you drinking your calories? Let's talk7:55 – Menopause check-in: Signs to look out for14:10 – How do you juggle everything? Work, life, content & biz20:34 – Lifting isn't just for the boys: Strength training for women23:44 – Real talk: Your mirror might be your best coach28:28 – Kerstin gets real about being on set36:05 – Do you have a following, or a true community?→ CONTACT KERSTIN SCHULZE ON SOCIAL MEDIA ← INSTAGRAM: https://www.instagram.com/kerstin__schulze/?hl=enIMBD: https://www.imdb.com/name/nm7854901/bio/PARTY AND DIET INSTAGRAM: https://www.instagram.com/partyanddiet/WEBSITE: https://partyanddiet.com/?fbclid=PAZXh0bgNhZW0CMTEAAacH9rxhgjazSknhQNKQPSSGVG2uFBpnx4o0-Q9L-9KbU43EI0nOwyk6O-E2Qg_aem_yIe1fH1qOYjildGOtQgJ1w

In this episode, I dive into the hot debate of calories in, calories out versus hormones when it comes to fat loss. I break down the science behind both, explain how they're actually connected, and share practical tips to support both metabolic health and weight loss. Whether you're stuck in a plateau or just confused by the noise online, this episode helps bring clarity to a super nuanced topic.For next level fat loss strategies, hormone/gut health help, serious performance goals and unparalleled support, apply for Mountain Metabolic coaching. Learn more HERE.For more free wellness resources, hiking/travel guides, and other blog posts, check out my website HERE.  | Colorado Hiking + Fitness| Ponytail on a Trail | United States Welcome to Ponytail on a Trail: Your guide to all things hiking and fitness! Get hiking tips, adventure ideas and learn about the top trails in Colorado! My goal is to help give you the tools and the confidence to explore the world around you! www.ponytailonatrail.com

In this episode, I share ten simple tips that have helped me feel stronger, more energized, and more like myself after having a baby. From easy workouts and nourishing meals to sleep, stress relief, and hormone support—this is all about giving your body grace while rebuilding in a healthy, realistic way!For next level fat loss strategies, hormone/gut health help, serious performance goals and unparalleled support, apply for Mountain Metabolic coaching. Learn more HERE.For more free wellness resources, hiking/travel guides, and other blog posts, check out my website HERE.  | Colorado Hiking + Fitness| Ponytail on a Trail | United States Welcome to Ponytail on a Trail: Your guide to all things hiking and fitness! Get hiking tips, adventure ideas and learn about the top trails in Colorado! My goal is to help give you the tools and the confidence to explore the world around you! www.ponytailonatrail.com

In this episode, I had the honor of interviewing Tia Banks, an inspiring resilience coach, speaker, and mountaineer. She shared her powerful journey from childhood struggles to professional sports, depression, and ultimately personal transformation through nature and mindset work. After overcoming injury and climbing volcanic peaks, she now helps students and educators build resilience through her Mind Over Mountains tour, breathing techniques, and Summit Saturday hikes. Her story is a masterclass in perseverance and purpose.Follow Tia on Instagram HEREConnect on her website HEREFor next level fat loss strategies, hormone/gut health help, serious performance goals and unparalleled support, apply for Mountain Metabolic coaching. Learn more HERE.For more free wellness resources, hiking/travel guides, and other blog posts, check out my website HERE.  | Colorado Hiking + Fitness| Ponytail on a Trail | United States Welcome to Ponytail on a Trail: Your guide to all things hiking and fitness! Get hiking tips, adventure ideas and learn about the top trails in Colorado! My goal is to help give you the tools and the confidence to explore the world around you! www.ponytailonatrail.com

In this episode, I share five powerful strategies to break through fitness plateaus—whether you're stuck with fat loss, strength, or energy. I walk you through how to reassess your workouts, clean up your nutrition, implement a deload, reduce inflammation, and explore root causes like hormone or gut imbalances. Plateaus are a normal part of progress, not a failure. If you've been consistent but feel stuck, this episode will help you get back on track!For next level fat loss strategies, hormone/gut health help, serious performance goals and unparalleled support, apply for Mountain Metabolic coaching. Learn more HERE.For more free wellness resources, hiking/travel guides, and other blog posts, check out my website HERE.  | Colorado Hiking + Fitness| Ponytail on a Trail | United States Welcome to Ponytail on a Trail: Your guide to all things hiking and fitness! Get hiking tips, adventure ideas and learn about the top trails in Colorado! My goal is to help give you the tools and the confidence to explore the world around you! www.ponytailonatrail.com

So many women put their trust in the fitness industry and “train harder” without ever being shown how to support the deep core — especially the pelvic floor. In this episode, we explore how a dedicated fitness routine was actually making a clients pelvic health symptoms worse — and what we did to turn that around.In todays episode I explore:         ✅  How traditional ab work (like crunching and planking) can stress your bladder and pelvic floor        ✅  What “functional core work” really looks and feels like        ✅  Why you should never feel ashamed to speak up to your trainer “I need to train in a way that supports my pelvic floor”         ✅  The role of breath, pressure, and posture in pelvic floor-friendly movement        ✅  Why your body isn't broken — and how to get back to feeling connectedLet's ditch the shame and speak up for women's bodies to build strength from the inside out. 

Many people are critisizing Mel Robbins and Dr. Vonda Wright on the weekly workout routine suggesting women NEED to lift very heavy... be able to do 11 pushups on your feet... and get your heart rate to over it's max level. What's the good and the bad from the suggestions? What should you really be doing?  ---  ❤️ INSTAGRAM: www.instagram.com/KindalBoyleFitness/ 

In this episode, I'm sharing five non-exercise ways to speed up fat loss—without crash dieting or quick fixes. If you've hit a plateau or just feel stuck, these strategies can help you reset and make real progress. We'll talk food quality, metabolism, liver health, NEAT, and more—all focused on sustainable change. Let's dial things in!For next level fat loss strategies, hormone/gut health help, serious performance goals and unparalleled support, apply for Mountain Metabolic coaching. Learn more HERE.For more free wellness resources, hiking/travel guides, and other blog posts, check out my website HERE.  | Colorado Hiking + Fitness| Ponytail on a Trail | United States Welcome to Ponytail on a Trail: Your guide to all things hiking and fitness! Get hiking tips, adventure ideas and learn about the top trails in Colorado! My goal is to help give you the tools and the confidence to explore the world around you! www.ponytailonatrail.com

In this episode of the Fit for Hiking podcast, I'm calling out the most overhyped fat loss hacks that just don't deliver. From extreme calorie deficits to gimmicky supplements and trendy cleanses, I break down eight things that steal your time, energy, and results. If you're stuck in a frustrating cycle of losing and regaining the same weight, this one's for you. Let's clear the clutter and focus on what actually works—sustainable strategies that support long-term fat loss and a healthy, active life. Ready to ditch the noise? Let's get into it.For next level fat loss strategies, hormone/gut health help, serious performance goals and unparalleled support, apply for Mountain Metabolic coaching. Learn more HERE.For more free wellness resources, hiking/travel guides, and other blog posts, check out my website HERE.  | Colorado Hiking + Fitness| Ponytail on a Trail | United States Welcome to Ponytail on a Trail: Your guide to all things hiking and fitness! Get hiking tips, adventure ideas and learn about the top trails in Colorado! My goal is to help give you the tools and the confidence to explore the world around you! www.ponytailonatrail.com

Let's talk about something that often gets overlooked in fitness—your mindset. In this episode, I dive into why mindset matters so much, not just when you're starting out, but for staying consistent long term. I break down ten common mental barriers like lack of motivation, negative self-talk, time constraints, and perfectionism. I also share specific tools so you can have a rock solid mindset toolkit that is going to be a true game changer!For next level fat loss strategies, hormone/gut health help, serious performance goals and unparalleled support, apply for Mountain Metabolic coaching. Learn more HERE.For more free wellness resources, hiking/travel guides, and other blog posts, check out my website HERE.  | Colorado Hiking + Fitness| Ponytail on a Trail | United States Welcome to Ponytail on a Trail: Your guide to all things hiking and fitness! Get hiking tips, adventure ideas and learn about the top trails in Colorado! My goal is to help give you the tools and the confidence to explore the world around you! www.ponytailonatrail.com

Let's dive into the different phases and strategies used to manage your metabolism. This episode is full of relatable insights that will help you navigate your metabolic health with more clarity and direction.  For next level fat loss strategies, hormone/gut health help, serious performance goals and unparalleled support, apply for Mountain Metabolic coaching. Learn more HERE.For more free wellness resources, hiking/travel guides, and other blog posts, check out my website HERE.  | Colorado Hiking + Fitness| Ponytail on a Trail | United States Welcome to Ponytail on a Trail: Your guide to all things hiking and fitness! Get hiking tips, adventure ideas and learn about the top trails in Colorado! My goal is to help give you the tools and the confidence to explore the world around you! www.ponytailonatrail.com

In this episode, I share practical tips to help you stay active and feel your best during the third trimester. As energy dips and discomfort increases, simple adjustments can make a big difference. This final stretch of pregnancy is challenging, but with the right approach, you can maintain your health and prepare for a smoother postpartum transition.For next level fat loss strategies, hormone/gut health help, serious performance goals and unparalleled support, apply for Mountain Metabolic coaching. Learn more HERE.For more free wellness resources, hiking/travel guides, and other blog posts, check out my website HERE.  | Colorado Hiking + Fitness| Ponytail on a Trail | United States Welcome to Ponytail on a Trail: Your guide to all things hiking and fitness! Get hiking tips, adventure ideas and learn about the top trails in Colorado! My goal is to help give you the tools and the confidence to explore the world around you! www.ponytailonatrail.com

In this episode, we're diving deep into the metabolism—what it really means, how it works, and the biggest misconceptions around boosting it. Metabolism is often treated as a buzzword, but it's actually a complex system involving multiple bodily functions, including energy conversion, tissue repair, hormone regulation, and more.We explore 10 key ways to support a thriving metabolism, covering topics like:Strength training & movement – Why building muscle and increasing daily activity (NEAT) is more effective than excessive cardio.Protein intake & meal timing – The role of protein in muscle preservation and thermogenesis, plus why skipping meals may work against you.Hydration & liver health – How drinking enough water and detoxifying the liver can impact your metabolic function.Gut health & stress management – The gut's direct influence on metabolism and why chronic stress can slow things down.Thyroid function & nutrient absorption – Supporting thyroid health with key nutrients and avoiding common disruptors.If the science of metabolism feels overwhelming, don't worry—we also break it down into simple, actionable basics you can start implementing today. Whether you're just getting started with foundational habits or looking to optimize higher-level metabolic function, this episode provides both education and strategy.For next level fat loss strategies, hormone/gut health help, serious performance goals and unparalleled support, apply for Mountain Metabolic coaching. Learn more HERE.For more free wellness resources, hiking/travel guides, and other blog posts, check out my website HERE.  | Colorado Hiking + Fitness| Ponytail on a Trail | United StatesWelcome to Ponytail on a Trail: Your guide to all things hiking and fitness! Get hiking tips, adventure ideas and learn about the top trails in Colorado! My goal is to help give you the tools and the confidence to explore the world around you!www.ponytailonatrail.com

William Grazione was invited to speak with Jeff Hoehn, host of the Mind Muscle Connection Podcast. In this episode, William shares his 15-year experience in women's health and total body transformations, emphasizing the importance of an educated approach to dieting. The conversation covers various topics such as the importance of setting a good example for children, managing stress and its impact on fat loss, and effective strategies for dieting to preserve muscle mass. The two also cover the significance of individualized coaching, biofeedback, and understanding the interplay of stress and nutrition on overall health and body composition. Listen for tips on integrating diet breaks, maintaining hormonal health, and customizing fitness programs for optimal results. A special thanks to Jeff Hoehn for having William as a guest on The Mind Muscle Connection Podcast. You can find Jeff YouTube, and everywhere podcasts are streaming, as well as on Instagram at @jeffhoehn_.    

Should you lift until you can't lift any more to get the best results from workouts?  Can you build strength without building muscle mass? HOW!?  Let's chat but first...   Ignite Challenge Details: https://fitwomensweekly.com/lp/fww-live/ignite-30  --- ❤️ INSTAGRAM: www.instagram.com/KindalBoyleFitness/  ☕️ Buy A Coffee: https://www.buymeacoffee.com/fitwomensweekly 

Coach Zach Richie is back in the studio for Coach Talk! William and Coach Zach delve into a Q&A session addressing questions from clients and listeners about bodybuilding preparation and nutrition strategies. Key topics discussed include the risks of dehydration and extreme measures to be aware of for stage and photo shoots, proper carbohydrate loading techniques, and the dangers of altering potassium levels.We also address natural versus enhanced bodybuilding strategies and their impacts on physical appearance. Later on we discuss hormonal health, exploring causes for elevated liver enzymes, the implications of using supplements like DHEA, and the effects of birth control on women's hormonal profiles, especially those experiencing post-birth control syndrome.