Women’s Fitness & Health Revolution Podcast

11 Best Standards of Practice for Resistance Training at Any Level!

In this episode, we dive into the 11 gold-standard practices for resistance training—whether you're just getting started or you're years deep into your fitness journey. We keep it real with a personal story about a back injury that became a wake-up call: mastering the basics and moving well isn't optional—it's essential.
We break down the core principles that should guide every training program:
The difference between strength training and building muscle
Why form comes first (always!)
How to train with purpose and avoid aimless gym sessions
The science-backed approach to sets, reps, rest, and resistance
How to balance progressive overload without burning out
Plus, you’ll learn why resistance training should never completely fall off your routine, even if your goals shift, and how to build programs that are both sustainable and effective. There’s a little something for everyone—whether you're lifting your first dumbbell or chasing new PRs.
 
Links we chatted about:
- Beginner's Guide to Exercise
- Podcast: Are you hitting these 9 essential exercises every week?
- Podcast: What does it mean to lift heavy?
- Podcast: Should I be taking rest days?

Are you hitting these 9 essential exercises EVERY WEEK?

Whether you are brand spankin' new to fitness or have been in the game for a while...we ALL need to be hitting these 9 Foundational Exercises every. single. week.
 
One of the biggest issues with social media fitfluencers is that they get caught up in all these fancy lookin movements that, at the end of the day, may be fun to look at and try...but they don't do much for getting stronger, building muscle, or moving through the world safely, confidently, and injury free.
 
Want help getting started:Check out the FREE Beginner's Guide to Strength Training
Complete with workouts for you to get started YESTERDAY!
 
Other Eps to Check Out:
How to Start Strength Training for Women
 
How to Nail Form Without a Personal Trainer
 
Got questions or topics ideas for the pod?Hit me up at kinsey.diment@gmail.com
or on instagram at kinsey.does.the.fitnessAroo!

11 Ways to Beat Menopause Fatigue NATURALLY

In this episode, I’m beyond thrilled to dive into a listener-requested topic: menopause fatigue and how to combat it naturally! 🧡
Trust me, she’s not alone. So today, we’re tackling 11 powerful ways to fight menopause fatigue and bring back that much-needed energy.
 
Struggling with low energy? In this episode, we’re diving into simple, effective ways to feel like yourself again.
🔥 HRT—What you need to know🥦 Key nutrients for energy🏋️‍♀️ Smarter, not harder workouts💤 Sleep hacks that actually work🙌 The power of asking for help
...and more...
Tune in now! Let’s get your energy back. 🎧
 
 
Resources and Research Referenced:
Perimenopause Checklist
MIDI Health
Dr. Beim Ovarian Health
Ester Blum
Dr. Mary Claire Haver
MIDI :Menopause Fatigue
Research Paper on Sleep Apnea
The Importance of Nutrition in Menopause & Perimenopause
MIDI 8 Minerals for Peri
Prevalence of climacteric symptoms comparing perimenopausal and postmenopausal Chinese women
Changes in nocturnal melatonin secretion in perimenopausal women: Correlation with endogenous estrogen concentrations
Insomnia in Postmenopausal Women: How to Approach and Treat It?
Cortisol Levels during the Menopausal Transition and Early Postmenopause: Observations from the Seattle Midlife Women’s Health Study
The Dynamics of Stress and Fatigue across Menopause: Attractors, Coupling and Resilience
Mayo Clinic: Why Alcohol and Menopause may be a dangerous mix
Caffeine and Perimenopause Symptoms
 
Podcasts:
Dr. Stephanie Estima + the Women's Health Initiative
6 Ways to Eat More Protein
Ways to Make Eating Veggies Suck Less

Hacks to Make Eating Veggies Suck Less!

Do you know that the number one veggie consumed by Americans is french fries??
 
We all know we need veggies...
But ever since we were kids, most of us have felt like "eating our broccoli" may be more work than it is worth.
 
Today we are chatting about
- WHY we actually need veggies (in layman's terms)
- How to cook veggies in a way that is actually...delicious?
- Hacks for making it less of a pain in the butt to meal prep.
 
You and your body are so worth it...now let's VEG OUT!

Haven’t Worked Out in a While? Tough Love & a Fresh Start

In this episode of The Women's Fitness & Health Revolution Podcast, we’re diving into the hard truth about getting started with exercise—whether you've taken a long break, never worked out before, or just can't seem to make it to the gym. No sugarcoating today, because your health is on the line.
 
🔹 Why does working out even matter? (Hint: It’s about more than looking good—it's preventative healthcare)
🔹 The real cost of waiting—what happens if you don’t start moving your body today
🔹 Overcoming common objections—"I’m too busy," "I’ll start later," and why that mindset is keeping you stuck
🔹 Small, actionable steps—from walking more to resistance training (without feeling overwhelmed)
🔹 The "What If" game—a powerful mindset shift to make starting feel urgent
This episode is your wake-up call and your action plan all in one. No more waiting for the “right time.” Your health is worth it—and it starts today.
 
🎧 Press play, take a walk while you listen, and let’s do this together!
 
Questions or Ideas or topic?Shoot me an email at kinsey.diment@gmail.com or hit me up on INSTA at @kinsey.does.the.fitness 

6 EASY Tricks to Get More Protein!

💪 Protein, Protein, Protein! If you’ve spent any time in the wellness space, you’ve likely heard about the importance of protein. But for decades, fat and carbs have stolen the spotlight—until now!
In this episode, we’re diving deep into why protein is essential for optimizing health, muscle building, and longevity—and, more importantly, how to easily add more of it to your daily routine.
🔥 What You'll Learn in This Episode:
Why protein is non-negotiable for muscle repair, metabolism, and even hormone function
How much protein you actually need (hint: the RDA is way too low!)
Debunking protein myths—is too much protein bad for you?
6 easy strategies to increase your protein intake:
Prioritize protein at breakfast (ditch the cereal, grab the eggs!)
Snack smart—high-protein options that aren’t just glorified candy bars
Hack your coffee—yes, protein coffee is a thing!
Shake it up post-workout—simple, effective, no-fuss options
Upgrade your desserts—protein-packed sweet treats you’ll actually crave
Build habits around protein—practical tips to make it effortless
🌟 Whether you're looking to improve body composition, increase energy, or just feel better overall, this episode is packed with actionable tips to help you hit your protein goals without stress or breaking the bank.
👉 Links & Resources Mentioned:
My go-to protein powder & bar recommendations
High-protein breakfast & dessert recipes
The Dr. Gabrielle Lyon & Dr. Stephan Van Vliet podcast episode on whole food nutrition
📩 Have questions or want personalized advice? Email me at kinsey.diment@gmail.com or DM me on Instagram @kinsey.does.the.fitness. Let’s chat!
🎧 Listen now and start making protein work for YOU!

Part 2: How to Build MUSCLE in Group Fitness Classes for Perimenopause (and Life)

🎙️ This ep of The Women’s Health Revolution Podcast is here to empower you to take charge of your health and fitness journey with evidence-based insights and a whole lot of love! 🌟
In Part 2 of our series on group fitness for peri- and post-menopause (or anyone aiming to build muscle), we dive into how to optimize your group fitness experience for strength and longevity. 💪
Discover the five key strategies to ensure you're building muscle and thriving at every stage of life. From understanding rep ranges and progressive overload to the magic of compound and single-side movements, we’re breaking down exactly how to turn group workouts into muscle-building powerhouses.
If you’ve ever wondered:
Why building muscle is critical for aging well.
How to hit your weekly muscle targets in group fitness classes.
The difference between muscular endurance and true muscle growth.
How to balance strength, power, and core training for longevity…
This episode is your go-to guide! 💥
👩‍⚕️ Featuring evidence-backed insights, actionable tips, and a sprinkle of fun, host Kinsey brings her passion for women’s health and fitness to the mic. Whether you’re navigating perimenopause, menopause, or just want to future-proof your body, this episode is packed with practical advice.
✨ Follow Kinsey on Instagram @kinsey.does.the.fitness and email her at kinsey.diment@gmail.com to share your journey or ask questions!
💡 Don’t forget to like, review, and share with the amazing women (and hoomans) in your life. Together, let’s revolutionize fitness and health! 💖
Tune in now and unleash your strength! 🔗Links We chatted about:
1. Podcast: What does it mean to lift heavy enough?
2. Research Paper: Muscle and bone mass in middle-aged women: role of menopausal status and physical activity

Part 1: Finding the Best Group Fitness Class for Perimenopause

Would it be amazing if we all had the money and time to hire a personal trainer to support our strength training journey safely and optimally through perimenopause?Sure.
But here's the deal. We don't all have the luxury.Between its affordability and availability, group fitness is a great choice to get your body moving.But they're not all created equally...
This episode is your ultimate guide to finding the perfect gym or group fitness class to meet your needs and goals during this transformative time: perimenopause, babyyy.(and tbh - for anyone who is looking to build muscle)
 
In this episode, we cover:
🏋️‍♀️ How to Choose the Right Gym or Studio:
What to look for in equipment
Why the ability to progress in strength is crucial for women in their 30s, 40s, and beyond.
🤔 Decoding Group Fitness Classes:
The pros and cons of popular group fitness options like Orangetheory, Barry’s Bootcamp, and F45.
The community aspect of group fitness and its role in overall health and motivation.
🧠 Certifications Matter:
The difference between certified personal trainers and group fitness instructors.
Why a certified trainer is key to proper form, injury prevention, and long-term results.
🌟 Bonus Tips for Beginners:
Why your first year of strength training is the most magical and impactful.
Whether you’re a seasoned gym-goer or just starting (or restarting) your fitness journey, this episode will equip you with the tools, and knowledge to explore and find a group fitness class that works for you. Tune in for practical advice, expert insights, and a dose of motivation to crush your fitness goals through perimenopause and beyond!!Resources:- How to Know if You are Lifting Heavy Enough

The Secret to Successful New Year's Resolutions...

HAPPY 2025!!!
Raise your hand if you've ever gotten to January, sat down to write your goals for the new year, and then realized...they're the same as last year...
You aren't alone.
Change is hard.
 
If these goals were things that were easy for us to accomplish - we'd already be doing them.
This year I breakdown, in 4 Steps, the secret to helping you find success with your New Year Resolutions.
...They might not be what ya think...
Your health and longevity are so stinkin worth it.
 
Give this ep a listen, and let me know what resonated with you!
Itchin for a deep dive?
Check out these 2 podcasts on Goal Setting:
1. 3 Things Standing in your Way of Accomplishing Goals & How to Overcome Them
2. Using the A.D.D.S. System to Get Back on Track with Health Goals
Here's to a great 2025!!!

Summer Fitness: How to Keep Moving!

In this episode, we dive into how summer changes our fitness routines and why that's perfectly okay. From busy schedules to travel plans, it's easy to feel like we're falling out of our workout habits. But guess what? Fitness, like life, is seasonal.
Episode Highlights:
Adapting to Summer:
Embrace the seasonal shift in your fitness routine. Learn why it's beneficial to let go of rigid expectations and enjoy the unique opportunities summer brings, .
Maintaining Strength:
Discover simple ways to keep strength training during the busy summer months. 
Flexible Fitness Mindset:
Reframe your approach to fitness and nutrition. 
Join us as we explore how to make the most of your summer while keeping fitness a priority. Plus, hear personal stories and tips on balancing workouts and indulging in summer treats without guilt.
 
Rate, review, and subscribe to stay updated!