Advertise on podcast: Fit After 40: the Women’s Fitness & Health Revolution Podcast

This episode of Fit After 40 is a listener Q&A — and we’re tackling two incredibly common (and often confusing) questions women ask in midlife. First, I answer a question from a mom who’s getting back into her workout routine and wondering how to approach rest days. We talk about whether walking counts as “rest,” how to safely incorporate diastasis recti rehab exercises, and how to balance recovery with momentum when you’re rebuilding consistency after time away from training. Then we dive into a topic that’s all over Google — menopause belly. I break down what’s actually happening in the body during perimenopause and menopause that leads to changes in fat distribution, why this isn’t a personal failure or lack of discipline, and what doesn’t work despite what the internet might tell you. I share a realistic, loving four-step approach to addressing menopause belly that focuses on strength, metabolism, consistency, and care — not restriction or punishment. I also open up about why talking about weight loss is complicated for me as a coach, and how we can hold space for both body respect and the desire to feel strong and comfortable in our bodies. If you’re navigating postpartum recovery, midlife body changes, or feeling stuck between “acceptance” and “wanting change,” this episode is for you.   Book your Complimentary Fit After 40 Discovery Call! Check out Brandi Sheehan's 30 Day Reset!

Fitness has come a long way — but it still has some major blind spots. In this episode, Coach Kinsey digs into why representation in fitness actually matters, why every body belongs in the gym, and the two biggest gaps in the fitness industry that are holding people back from getting stronger and healthier — especially women in midlife.   We talk about why access to fitness isn’t the same as knowing how to move, why “just working out” often stops working after 40, and why menopause remains wildly misunderstood (and under-educated) in the fitness world. From intimidating gym culture and unrealistic marketing to poorly programmed workouts and trainers who don’t understand women’s changing bodies, this episode breaks down what fitness gets wrong — and how we can do better.   If you’ve ever felt intimidated, overlooked, judged, or unsure where to start, this episode is for you.   Inside this conversation: • Why muscle is non-negotiable for health span and longevity • The difference between working out and training with intention • Why learning how to move matters more than doing more workouts • What women actually need during perimenopause and menopause • How to find a trainer or program that truly supports your body   You belong. You are worthy of health. And fitness was never meant to be one-size-fits-all.   Links mentioned: Free Menopause & Muscle Workshop Podcast: Muscle & Menopause Podcast: The 4 Types of Exercise Fit After 40 Strength Training for Menopause (in-person & online) Complimentary trial class   Questions or need support? DM me on Instagram @kinsey.does.the.fitness — I’ve got you.

Today is a fun one, because... It is a QUESTIONS episode!!! First things first, big shout out to the listeners who reached out to me via instagram (@kinsey.does.the.fitness) with these wonderful questions! If you have your own questions - please feel free to do the same thing! Or reach out via email [email protected].   The first question was: What is my Hot Take on 75 Medium. For those of you who don't know: The 75 Medium Challenge is a 75-day personal development program, less strict than 75 Hard, focusing on building discipline through daily habits like 45-minute workouts, drinking half your body weight in water, following a diet 90% of the time (no alcohol), 10 minutes of inspirational reading/listening, 5-10 mins of mindfulness, and daily progress photos.   The second question: Can I build muscle using Youtube? I hope you enjoy! As I mentioned I would love to hear any of your future questions for follow up episodes! In the meantime, take care of your amazing body and brain! You are so stinkin' worth it.   Looking for help getting started with strength training in midlife? Fit After 40: Strength Training for Menopause is $100 off for the month of January (both online & in-person Twin Cities). Spots are limited to 5 women per cohort, don't miss your chance! Sign and save here! Here are the podcasts I mention: - 3 S's to Help Nail Beginner's Nail Resistance Training - 5 Ways to Progressive Overload from Home - How to Nail Exercise Form Without a Personal Trainer

Some seasons of life feel heavier than others. Motivation is low. The world feels overwhelming. And even the simplest acts of self-care can feel like too much.   In today’s episode, we’re talking about how to gently show up for your health when you’re feeling depressed, burned out, or emotionally exhausted—without pressure, guilt, or perfection.   You’ll learn: • Why “doing less” is sometimes exactly what your body needs • How to support your mental and physical health with small, realistic actions • What actually helps during hard seasons (and what to let go of) • How movement, nourishment, and rest can be tools for care—not punishment   This is a reminder that you don’t have to be “on top of everything” to deserve care. You are still worthy of support. You are still allowed to move gently. And you don’t have to do it alone.   If you’ve been struggling to stay consistent, feeling disconnected from your body, or just need permission to meet yourself where you are—this episode is for you. 💛   PS Looking for help getting started with strength training in midlife? Fit After 40: Strength Training for Menopause is $100 off for the month of January (both online & in-person Twin Cities). Spots are limited to 5 women per cohort, don't miss your chance! Sign and save here!

Bone loss doesn’t start in old age — it starts much earlier than most women realize, and it accelerates during perimenopause and menopause.   In this episode of Fit After 40: Women’s Fitness & Health Revolution, Coach Kinsey breaks down the hard truth about bone health, osteoporosis, and frailty — and then delivers the good news: there is so much you can do to protect your bones, strength, and independence at any age.   If you’re a woman over your 35  (or approaching it), this conversation could change how you think about exercise, nutrition, aging, and your future health.   In this episode, we cover: Why bone mass peaks around age 30 — and what happens after 35 How perimenopause and menopause accelerate bone loss What frailty really is (and why it’s more dangerous than most people think) The difference between frailty and osteoporosis Why 80% of people with osteoporosis are women Risk factors for bone loss you may not realize you have The powerful role of strength training in building and preserving bone density Why resistance training is non-negotiable after 40 How plyometrics and impact training support bone health (and safe alternatives) The role of protein, calcium, and nutrition in bone density How smoking, nicotine, alcohol, and sedentary behavior affect your bones Why walking is helpful — but not enough on its own for bone density How lifestyle changes today can protect your future independence When hormone therapy and medical support may be part of the conversation   The takeaway: Frailty is not inevitable. Osteoporosis is not just a “getting older” issue. With the right combination of strength training, nutrition, and lifestyle habits, women can protect their bones, reduce fall risk, and stay strong for decades to come.   Ready to take action? If you’re ready to start building strength and protecting your bones, Fit After 40: Strength Training for Menopause is designed specifically for women in perimenopause and beyond. 👉 Book a free, no-pressure 15-minute discovery call We’ll talk about your 90-day goal, your biggest roadblocks, and the best next step — with or without Fit After 40. If this episode helped you, please like, subscribe, and leave a review — it’s the best way to help other women find this information and take control of their health. Share this with a friend, a sister, or a training partner — because bone health affects all of us. 💪 Strength train. Eat protein. Protect your future. This is the Women’s Fitness & Health Revolution.   Resources: The Frailty Syndrome: Definition and Natural History Cleveland Clinic: Osteoporosis Mayo Clinic: Osteoporosis A guide to Calcium Rich Foods Benefits and safety of dietary protein for bone Harvard Health: Strength Training Builds More than Muscles The Efficacy and Safety of Lower-Limb Plyometric Training in Older Adults: A Systematic Review The Effect of Tobacco Smoking on Bone Mass: An Overview of Pathophysiologic Mechanisms Do E-cigarettes and vaping have a lower risk of osteoporosis, nonunion, and infection than tobacco smoking? Dr Gabrielle Lyon: The Joint Health Blue Print (45:21) International Osteoporosis Foundation

Are you doing “all the right things” but still not seeing results in perimenopause? In this New Year’s episode Coach Kinsey breaks down the three biggest mistakes sabotaging fitness results during the menopause transition—and how to fix them for good.   If you’re frustrated with stalled progress, inconsistent workouts, or programs that leave you sore, burned out, or doubting yourself, this episode is for you. We'll tackle the mindset traps that derail women every January: all-or-nothing thinking, chasing fast results, and mistaking burnout for “lack of motivation.” Instead, Kinsey shares how small, consistent, 9-out-of-10 doable habits create sustainable fitness, confidence, and strength at any age. Whether you’re just starting out, returning after time off, or feeling stuck despite working out regularly, you’ll walk away with practical guidance to train smarter—not harder—during perimenopause and menopause.   ✨ Topics covered include: • Strength training foundations for women over 40 • The 3 S’s: Stabilization, Strong Core, Solid Form • Why consistency beats intensity in menopause • How to build muscle safely with progressive programming • Why traditional group fitness often leads to plateaus • Sustainable fitness habits for long-term health and longevity   Fitness in menopause isn’t about punishment, perfection, or quick fixes—it’s about working with your body, building strength for life, and knowing that you are absolutely worth the effort. 🎧 Tune in and start 2026 strong.     Book you complimentary 10-minute DISCOVERY CALL with Kinsey The 3 S’s to Help Beginners’ Nail Resistance Training There are 4 Types of Exercise, but only Muscle

What if this New Year didn’t start with another list of resolutions you abandon by February? In this holiday-season episode of the Fit After 40: Women’s Fitness & Health Revolution Podcast, Coach Kinsey Diment invites you to rethink New Year’s resolutions—especially if you’re a woman navigating perimenopause or menopause and feeling burned out by all-or-nothing approaches to health and fitness. Instead of rigid goals, shame-based resolutions, or extreme resets, Kinsey shares 6 powerful, non-traditional ways to commit to yourself that actually work after 40. These approaches are rooted in consistency, self-compassion, and sustainable habit-building—because your body, brain, and life are different now. In this episode, you’ll explore: Why New Year’s resolutions often fail women in midlife The power of choosing a Word of the Year as a guiding compass How to create gentle goals that support—not punish—you Monthly habit tracking using small, doable action steps Reflecting on what went right instead of obsessing over what needs fixing Setting boundaries and building support systems that protect your energy Why strength training during menopause requires a smarter, more intentional approach This conversation is especially for women who feel like: What used to work for their body doesn’t anymore They’re tired of guessing, starting over, or doing it alone They want to feel strong, capable, and confident again—without burning out This episode isn’t about extremes. It’s about small, consistent steps, strength that evolves with you, and committing to yourself with kindness. Because strong isn’t gone—it’s just built differently now. And you don’t have to do it alone. 💪 🎧 Tune in, reflect, and start 2026 with a gentler, stronger plan—one habit at a time.   Check out Fit After 40: Small Group Personal Training Add yourself to the commitment-free waitlist. Follow Kinsey on Instagram or email at [email protected].  Follow Hannah (Kinsey's incredibly badass sister) on instagram.   Fit After 40 Podcasts on New Year's Resolutions: The Secret to Successful New Year's Resolutions... How to Crush January Fitness & Health Goals Using the ADDS System to Get Back on Track with Health Goals

Muscle loss accelerates during menopause, but strength training can protect your metabolism, bones, blood sugar, and long-term health. In this episode, we’re unpacking why prioritizing muscle is one of the most powerful things you can do for your body, brain, and long-term health as estrogen shifts. Whether you’re deep in perimenopause, postmenopausal, or cruising along symptom-free, muscle is a universal need — not an aesthetic goal, not a punishment, and definitely not optional. We’ll talk about: Why women can spend up to 20 years in the menopausal transition (yep, really) How estrogen loss impacts muscle quality, strength, joints, tendons, and recovery The truth about metabolism, muscle loss, and why your body composition changes aren’t “just aging” How muscle improves blood sugar control, even in insulin resistance The critical connection between muscle, bone health, and fall prevention Why muscle is actually an endocrine organ that supports immune function and reduces chronic disease risk How strength, balance, and nervous system training protect independence as we age Drawing from current research, clinical insights, and menopause experts like Dr. Mary Claire Haver and Dr. Gabrielle Lyon, this episode makes the case for muscle as what it truly is: Your body armor. The best part? You don’t need to live in the gym or lift five days a week to reap the benefits. With as little as two intentional strength sessions per week, done progressively and intelligently, you can dramatically improve your health span — not just your lifespan. If you’ve ever felt overwhelmed by conflicting fitness advice, confused about what actually matters in menopause, or worried you’re “too late” to get strong — this episode is for you. Let’s dive in.   Ready to bullet proof your body and brain against perimenopause & get started with muscle build the right way?  Sign up for the commitment-free Fit After 40: January Small-Group Personal Training Waitlist!

In this episode of the Fit After 40 Women’s Fitness & Health Revolution, Kinsey dives into a question she gets constantly: How is training in our 40s, 50s, 60s and beyond actually different from training in our 20s? Spoiler alert—her answer is part cheeky and VERY informative. While strength training and movement matter at every age, the shifts in hormones through perimenopause and postmenopause completely change the WHY behind how we should train (and recover). Kinsey breaks down how estrogen impacts muscle, bone, mobility, metabolism, and brain health—and why understanding what’s happening in your body isn’t about “fixing” anything, but empowering yourself to stay strong, capable, and confident for decades to come. We also unpack muscle loss, mobility changes, metabolism myths, recovery needs, and the very real life stressors that make midlife fitness uniquely challenging. There’s also a little bonus chat about GLP-1s and a recommended expert interview if you’re curious about a deeper, clinical perspective. Whether you’re already in perimenopause or preparing long before it arrives, this episode will help you reframe fitness, protect your future strength, and train in a way that supports your hormones, your energy, and your longevity. If you have questions, episode ideas, or topics you want covered—feel free to DM Kinsey on Instagram at @kinsey.does.the.fitness or email Unpaused Episod on GLP-1 - Claim 1 of the last 2 spots in our Twin Cities Small-Group Training Cohorts  - Waitlist for January Fit After 40 Small-Group Personal Training Cohorts

In today’s episode, we dive into one of the most charged topics in modern health: the World Health Organization’s new recognition of GLP-1 drugs for weight loss. This isn’t a conversation about being “for” or “against” them—it’s about something much bigger than a simple yes or no. With GLP-1 sales skyrocketing 500% in five years and an annual $71-billion market emerging almost overnight, we have to ask: Why now? Why is this the moment the global medical system is stepping in? And more importantly… how did we get here in the first place? This episode unpacks the uncomfortable truth that our health crisis didn’t begin with GLP-1s, and it won’t end with them. We explore: The difference between treating symptoms and addressing root causes Why obesity is less about “overfat” and more about undermuscled bodies The widening gap between conventional medical advice and effective lifestyle change How rapid-weight-loss approaches (including GLP-1s) impact muscle mass and long-term health The influence of a profit-driven food industry, an overwhelmed medical system, and a toxic environment Why lasting change is still built on the unsexy fundamentals: strength, real food, sleep, stress, and consistency This episode is vulnerable, a little fiery, and deeply honest—because talking about weight in today’s culture can feel like walking a tightrope. But avoiding the conversation hasn’t made us healthier. In fact, we’re sicker than ever. My goal isn’t to shame anyone or tell you what to choose. It’s to give you the full picture so you can make choices based on clarity—not marketing, fear, or quick-fix promises. If you’ve been overwhelmed, confused, frustrated, or just exhausted by the state of health in our world—this episode is for you. You are not alone, you are not broken, and your body is absolutely worth caring for. Let’s think before we consume. Let’s take back our choices. Let’s start with what we can control.

If you’ve ever walked into the holidays torn between wanting to be “healthy” and wanting to actually enjoy yourself…welcome to the club. In this episode of Fit After 40, we’re stripping holiday “health” back down to what actually matters: presence, connection, flexibility, and remembering that your whole life is bigger than whatever is on your plate or how many steps you take. I’m getting real about a lesson I learned the hard way: years lost to obsessing over food rules, restrictions, and “perfect health” — or swinging to the other extreme with binge drinking and addiction — are years I never get back with the people I love. The older I get, the more fiercely I believe this: a truly healthy life is a balanced, community-centered life. And the holidays? They’re one of the most important times we have to practice that. Inside this episode we’ll cover: ✨ Why being present with your loved ones is the ultimate health habit ✨ How fitness and nutrition are cyclical — and why holidays naturally act as a built-in deload ✨ Why “falling off” isn’t a thing, and how rest actually primes your nervous system and strength gains ✨ Practical, pressure-free movement ideas that complement the season (think walks, yoga, NEAT, and not forcing a 90-minute lift at dawn) ✨ Real-talk nutrition tips that don’t fuel shame spirals or food rules ✨ Strategies for navigating sugar, food allergies, and family dynamics without losing your mind ✨ How to enjoy your favorite holiday foods without all-or-nothing thinking ✨ Plus: why savoring, slowing down, and choosing connection over perfection might be the healthiest thing you do all year This isn’t another “burn off your pie” or “walk after every meal or else” holiday episode. This is Healthy Holidays 101: grounded, compassionate, evidence-informed, and rooted in the truth we forget every year — that health is built over a lifetime, not in a single week.   So grab a cinnamon roll (you know I did), hug your people a little tighter, and let’s walk through a holiday season that actually supports your body and your joy.

If you want to get stronger, build muscle, and feel more powerful in your body as you move through perimenopause or postmenopause, progressive overload is the principle you need to understand. It’s how your body adapts, grows, and continues getting stronger over time.   But when you're training at home without access to heavier weights… how do you actually do it?   In today’s video, I’m breaking down five simple, effective ways to progressively overload your workouts at home — no fancy equipment or gym membership required. You’ll learn how to make your exercises more challenging, how to keep your muscles responding, and which tweaks give you the biggest bang for your strength-building buck.   We’ll also talk about the bonus method I recommend every 4–6 weeks, why single-leg work is such a secret weapon, and yes… I’m telling my solar energy joke because it absolutely deserved its moment. 🌞😉   Interested in seeing if Fit After 40: Small-Group Personal Training is a good fit for you? Shoot me an email at [email protected], and lets set up a complimentary consult call to find out!   In the meantime, get started with the FREE Beginner's Guide To Strength Training in Menopause - complete with 6 at-home workouts.

It's a big day for the future of Women's Health as the FDA approves the removal of black box warnings on hormone therapies for menopause, but as always, nothing in the world of health is ever as black and white as we wish it could be.   In today's episode we talk about: What it means to have a black box warning removed The study behind why it was incorrectly labeled in the first place The benefits of having HRT/MHT more accessible How HRT is not a replacement for healthy lifestyle implementations The importance of working with the small portion of practitioners actually trained in menopause hormonal therapies Some critical questions to ask yourself on your own journey with MHT Why the FDA is not 100% transparent or even 50% accurate when they talk about dismantling "patriarchal medicine" Kinsey's wrap up and conclusion...   The sources covered in today's conversation: 1. Dr. Stephanie Estima's Podcast deep diving into the issues with the Women's Health Initiative.   2. Erin Holt's conversations with Dr. Deanna Minich challenging the HRT or BUST narrative.   3. The Mother Jone's Article addressing the issues with the FDA's announcements.   As always, I would love to hear what you think, ideas for future podcasts, or hear stories from your own life! Please feel free to reach out at [email protected] or reach out on instagram at @kinsey.does.the.fitness, and feel free to join our Free Fit After 40 Newsletter!

So you’re ready to hire a personal trainer…but how do you know if they’re actually qualified to help you — especially during perimenopause, menopause, or beyond? In this episode, Kinsey dives deep into what to look for (and what to run from) when choosing a personal trainer. From certifications that actually mean something, to questions you must ask before handing over your hard-earned cash, this episode will help you feel confident hiring someone who truly supports your goals, your body, and your stage of life.   You’ll learn: 💪 The certifications that signal real education — not a $99 online test 🧠 Why exercise is a learned skill (and why your trainer needs to understand neuromuscular control) 👀 What red flags to watch out for once you’ve started training 🗣️ The most important questions to ask before you commit ❤️ Why working with the right trainer can literally change the way you move, feel, and age   Whether you’re brand new to fitness or getting back into it after years away, this episode will help you find a trainer who sees you, listens to you, and helps you move like the total badass you are.   👉 Connect with Kinsey on Instagram @kinsey.does.the.fitness or email [email protected]

Today is a Listener's Question Episode! And I am sooo pumped to dive in, but FIRST!   Fit After 40: Small-Group Personal Training November Cohorts are OPEN to the public until November 2nd! With only 6 spots per cohort, spaces are filling up fast.  Take your first bold step into aging powerfully, sign up now, before spots are gone!   As for today's listener questions! Thank you so much for reaching out with your questions!! We're talking: Does Pilates Build Muscle? Can I start Strength Training with Low Back Pain? (or any chronic injury) If you have questions of your own - email me at [email protected] or reach out to me on instagram @kinsey.does.the.fitness.