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For the past year plus, I’ve been learning how to sprint in my mid 50s! In this episode, I share how the one tiny cue from my coach that changed my first step, why the sprint tips you see online don’t work for beginners, and how my friend Susanne flies cross-country for surf camp just to keep learning. In sum, we are so dang lucky to be beginners in our 50s. Where to find me or work with me: Website: IronStrongFitness.net Instagram: @IronStrongFit Small group strength training in Jersey City: https://www.ironstrongfitness.net/schedule Get on my Sunday Strong newsletter:https://www.ironstrongfitness.net/newsletter Episodes drop once a week.

A client said something to me this week that I can't stop thinking about: "I don't feel like he understands what a woman my age needs." So what do women in their 50s need from a trainer? I think there are two mistakes: babying us, and treating us like we're 25 in a class that's built to leave you gassed. In this episode I talk about what's in between, why I still want my gynecologist to have gone through menopause, and the one question to ask yourself about your own training. Where to find me or work with me: Website: IronStrongFitness.net Instagram: @IronStrongFit Small group strength training in Jersey City: https://www.ironstrongfitness.net/schedule Get on my Sunday Strong newsletter:https://www.ironstrongfitness.net/newsletter Episodes drop once a week.

Do you progress plyos by adding more reps? More time? Nope. A director asked me this while I was drafting a workout, and it made me realize how differently plyos work from strength training. I talk about what “stiffness” really means, how to tell when you’ve gone thuddy, and how little time you actually need. Plus: join Jen Kirsch and me live on Zoom, Oct 30, 2025 at 12pm ET, for Intro to Plyometrics. https://ironstrongfitness.kit.com/intro-plyo-workshop-2026⁠ Where to find me or work with me: Website: IronStrongFitness.net Instagram: @IronStrongFit Small group strength training in Jersey City: https://www.ironstrongfitness.net/schedule Get on my Sunday Strong newsletter:https://www.ironstrongfitness.net/newsletter Episodes drop once a week.

I bought a nutrition course over two years ago. I still have only 30% done. Meanwhile, 498 people from all over the world joined a 20 day jump challenge with me and Matt McInnes Watson. Women in their 50s, college strength & conditioning coaches, a teen baseball team, and one toddler who hasn't missed a day yet. What’s the difference? Short. Fun. And you’re not doing it alone. In this episode, I share why short wins when you’re starting something new, and the one small step you can take this week.🐸 Get on the 2027 Hoptober waitlist: https://ironstrongfitness.kit.com/hoptober-2027-waitlist Where to find me or work with me: Website: IronStrongFitness.net Instagram: @IronStrongFit Small group strength training in Jersey City: https://www.ironstrongfitness.net/schedule Get on my Sunday Strong newsletter:https://www.ironstrongfitness.net/newsletter Episodes drop once a week.

Hoptober challenge sign up details: https://www.ironstrongfitness.net/hoptober-2026 In this episode, I'm sharing my freshly arrived from vacation round up about my Cotswold's Way 9 day hike. I told Todd and my best friend Jennet, "Wanna do this?" in April. By September 20, 2026, we just walked 102 miles across the English countryside in 9 days. I've always said I hate hiking. I share the experience (to convince you why you would love it), my takeaways from this once in a lifetime trip. Enjoy! Where to find me or work with me: Website: IronStrongFitness.net Instagram: @IronStrongFit Small group strength training in Jersey City: https://www.ironstrongfitness.net/schedule Get on my Sunday Strong newsletter:https://www.ironstrongfitness.net/newsletter Episodes drop once a week.

This week I'm talking with my friend, Eric Salvador, who I consider the GOAT of group fitness instruction, about what keeps people coming back to a class and asking for you. You'll hear how he remembers every member's name and the exact weight they lifted last time, how he reads a room full of first-timers and regulars without missing a beat, and why a hard workout isn't what builds loyalty. We also get into his instructor mentorship launching this October 2026 . If you've ever wondered what separates a good instructor from one people follow anywhere they go, this is the listen! Eric Salvador Instagram: @ErocFitness Get on the El Capitan's Mentorship waitlist: https://www.elcapitansmentorship.com/ Where to find me or work with me: Website: IronStrongFitness.net Instagram: @IronStrongFit Small group strength training in Jersey City: https://www.ironstrongfitness.net/schedule Get on my Sunday Strong newsletter:https://www.ironstrongfitness.net/newsletter Episodes drop once a week.

The interwebs is constantly telling us midlife people to lift heavy and heavy usually insinuates a barbell. My small group strength class was presented with the question, keep the barbells or not? This episode is about what is best for real people and their real constraints. To get on my Sunday Strong newsletter where I'll be sharing more details about the Hoptober jump challenge (in October 2026): https://www.ironstrongfitness.net/newsletter Where to find me or work with me: Website: IronStrongFitness.net Instagram: @IronStrongFit Small group strength training in Jersey City: https://www.ironstrongfitness.net/schedule Episodes drop once a week.

A couple years ago, I got a lab result that put me just over the line into prediabetic — and it made me actually pay attention to something I already knew. In this one: what A1C really measures, what I changed (and what I didn't), and why the exact same short list of boring, free habits shows up for preventing diabetes, cancer, heart disease, and dementia. This is your reminder that the free stuff is the main event. Where to find me or work with me: Website: IronStrongFitness.net Instagram: @IronStrongFit Small group strength training in Jersey City: https://www.ironstrongfitness.net/schedule Episodes drop once a week.

I have beef with all the "jump for bone density" content flooding my Instagram feed — and I bet yours too. My problem isn't the jumping. It's how it's being sold: sterile, medicinal, like a chore instead of something fun. I get into my own osteopenia diagnosis (surprising, since I was doing everything "right"), why compliance framing doesn't work, why stomping isn't jumping, and the three real reasons I've stuck with plyometrics for over three years. Where to find me or work with me: Join my Sunday Strong newsletter: https://www.ironstrongfitness.net/newsletter Website: IronStrongFitness.net Instagram: @IronStrongFit Episodes drop once a week.

I had elbow surgery 3 weeks ago after 14 months of physical therapy to avoid it. Here's the update: what occupational therpay looks like right after waking up, why my surgeon says most patients don't follow his own instructions, and the "boring" truth behind actually healing. Same lesson as jump training: no miracle moment, just the reps, over and over. Get on my Sunday Strong newsletter here: ⁠https://www.ironstrongfitness.net/newsletter Where to find me or work with me: Website: IronStrongFitness.net Instagram: @IronStrongFit Small group strength training in Jersey City: https://www.ironstrongfitness.net/schedule Episodes drop once a week.

My "French nephew" Hector has been staying with us for 8 days in our small one-bedroom railroad apartment. I anticipated it might be hard as I've never had a guest this long. Instead it's been completely easy, and it's got me thinking about why: it's not luck, it's not really about me — it's 18 years of parenting from his mom, my "French sister" from a study abroad 37 years ago. This shortie episode applauds good parenting and my gratitude of staying in touch. Get on my Sunday Strong newsletter here: https://www.ironstrongfitness.net/newsletter Where to find me or work with me: Website: IronStrongFitness.net Instagram: @IronStrongFit Episodes drop once a week.

Sharing a story about my surgery and finding providers who care. I had elbow surgery a few days ago — after a year of PT, a doctor who spent two minutes with me, and another who didn't even read my chart before scheduling surgery. This week: the doctor who finally got it right, why he sat in the room until I ran out of questions, and why you can't skip advocating for your own body — no matter what part of it. Hop into my Sunday Strong newsletter here: https://www.ironstrongfitness.net/newsletter Where to find me or work with me: Website: IronStrongFitness.net Instagram: @IronStrongFit Small group strength training in Jersey City: https://www.ironstrongfitness.net/schedule Episodes drop once a week.

Two types of women are calling me lately. One just got diagnosed with osteoporosis or osteopenia and is following doctor's orders. The other is on a GLP-1 like Zepbound or Ozempic, lost significant weight, and is wondering why her body doesn't look the way she expected. Both need strength training. In this episode I talk about what's actually happening in each scenario — the real science behind bone building, muscle loss, and why "lift heavy" is some of the most unhelpful advice out there if no one explains what it means. Join my Sunday Strong newsletter here: https://www.ironstrongfitness.net/newsletter Where to find me or work with me: Website: IronStrongFitness.net Instagram: @IronStrongFit Small group strength training in Jersey City: https://www.ironstrongfitness.net/schedule Episodes drop once a week.

I've started from scratch three times — Wall Street, jewelry store, personal trainer. And it turns out, doing it twice before was the best preparation for doing it again. In this episode I talk about why year one of anything is an investment, not a measuring stick — and why you are not failing just because you're not profitable yet. Where to find me or work with me: Website: IronStrongFitness.net Instagram: @IronStrongFit Small group strength training in Jersey City: https://www.ironstrongfitness.net/schedule Episodes drop once a week.

I sat down with Kristen Arnold — board-certified sports dietitian, former pro cyclist, and someone who has spent 10 years helping women fuel smarter — and we got into all of it: why carbs are not the enemy, what's actually behind those evening cravings, how to eat around your workouts without obsessing over timing, and why eating less is probably not the answer to menopause weight gain. Practical, evidence-based, and zero BS. About Kristen Arnold: Kristen Arnold is a board-certified sports dietitian and former professional cyclist who's been helping women fuel smarter since 2015. She runs a private practice, sportsnutritionforwomen.com, where she and her team work with women at every level — from casual gym-goers to Olympians — using evidence-based nutrition to help them feel and perform their best. Instagram: @sportsnutritionforwomen Sports Nutrition Coaching: sportsnutritionforwomen.com Where to find me or work with me: Website:https://www.ironstrongfitness.net/Instagram: @IronStrongFit Small group strength training in Jersey City: https://www.ironstrongfitness.net/schedule Episodes drop once a week.