Women’s Fitness & Health Revolution Podcast

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.
 
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Fit Myth Busts Part 1: More is Better / Feeling Dead After Workouts

Welcome to this quick and insightful episode where we debunk common fitness myths that might be holding you back or keeping you from getting started in the first place!!
It is the first of MANY Myth Bustin eps we have coming your way, so buckle up!And if you have any fitness questions or myths you'd like busted, shoot me an email at kinsey@raiderfitacademy.com or drop a dm at @kinsey.does.the.fitness on Instagram!
 
Myths we bust today:
More Fitness / Calorie Slashing Isn't Always Better:
Discover why working out more and cutting more calories can lead to burnout and hormone imbalances, rather than better results.
Feeling Dead After Every Workout:
Learn why you don't need to feel exhausted after every workout for it to be effective. Proper rest and recovery are key to long-term success.
 
Join us as we bust these myths wide open and promote a healthier, more sustainable approach to fitness.
 
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Top Exercises for Perimenopause Prep & Beyond

In this episode, we dive into the essential exercises that can help you maintain muscle mass, bone density, strength, and overall health during perimenopause. 
You’ll learn why movement is critical during this phase and how to incorporate it into your routine effectively.
 
Resources in this pod:
Episode 5: How to Start Strength Training for Women
Episode 14: 6 Things I Wish I Knew Before I Started Strength Training
Episode 15: Fountain of Youth
Episode 21: How Do I Know If I am Lifting Heavy Enough
Hot For Your Health Podcast with Dr Vonda Wright and Dr Stacy Sims
Email Me with questions and ideas for podcast topics at kinsey@raiderfitacademy.com
 

How Often Should I Be Working Out?

This is a question I get all the time as a coach, and I'm here to give you the answers you need to create a sustainable and effective fitness routine.
In this episode, we’ll explore:
The factors that determine your ideal workout frequency
Why rest days are crucial for everyone, no matter your fitness level
The importance of listening to your body and adapting your workouts over time
The balance between structured exercise and daily movement for overall health
Whether you’re new to fitness, getting back into it, or a seasoned pro, this episode will provide actionable insights tailored to your unique lifestyle and goals. Plus, I’ll share some personal experiences and myth-busting truths about the fitness industry.
Tune in to discover how to create a workout plan that keeps you strong, healthy, and loving every step of your fitness journey.
Episode Highlights:
Personalized workout frequency recommendations
Importance of rest and recovery
Lifelong fitness journey insights
Tips for incorporating daily movement
Remember, fitness is a marathon, not a sprint. Let's get moving in a way that feels right for you!
Show Notes:
Free Beginner’s Guide to Strength Training
Episode 5: How to Start Strength Training for Women
Episode 14: Six Things I Wish I Knew Before I Started Working Out
Episode 6: The Truth about Weight Loss
Hot Take on Under Desk Treadmills
Katy Bowman’s Move Your DNA podcast
For questions or podcast ideas or just to say hi, hit me up at kinsey@raiderfitacademy.com!
Don’t forget to review and share this podcast to help more women revolutionize their health and fitness!
Until next time, Raiders, AROOO!

15 Non-Exercise Ways to Move Your Body to Improve Your Health!

In today's episode, we're breaking down 15 easy and practical hacks to boost your daily movement.Whether you are trying to age well, lose weight, stabilize blood sugar, or just feel freakin awesome...
Tune in for a lively discussion on why daily movement matters, practical tips you can implement right now, and a few spicy takes on fitness and health. 
Don’t miss out—let’s get moving!
 
Episode Highlights:
Importance of daily movement vs. structured exercise
15 actionable hacks to increase your NEAT
Benefits of simple activities like walking, fidgeting, and standing
How to integrate movement into your work and leisure time
Real-life tips for staying active without hitting the gym
Contact and Feedback: Email me at kinsey@raiderfitacademy.com with your own tips or stories about incorporating more movement into your day. Your feedback and reviews help us reach more listeners and revolutionize our approach to health and fitness!
Listen, move, and enjoy!
 
Resources Mentioned:
- Episode 23: Hot Take on Under Desk Treadmills
 
 

Kinsey's Story! (aka 20 Years of Fitness: A Sneak Peak into My Journey, Lessons, and Growth)

I had a birthday this week, and it got me reflecting on how different my life looks than how I imagined it as a kiddo (in the best way possible ps).
 
One of the biggest differences is my relationship to fitness, food, and my body.
We're talkin COMPLETELY different (again...in the best way possible).From counting every single calorie, over training, and feeling miserable and alone to working with my body and discovering exercise and nutrition are just two small pieces of the healthy life puzzle.
So today we go off script a bit (completely) and I share my history with movement and food.TRIGGER WARNING: I do talk about my past relationship with an eating disorder and alcoholism.
 
There is a reason I am so deeply passionate about helping women change the way they approach fitness and nutrition into one of working WITH their incredible bodies, and this journey of mine is the reason why.
 
Wishing you vibrant, healthy, full lives!
 
Here's to another trip around the sun! Thank you for sharing it with me, Raiders! AROOOO!
 
As always with any questions, comments, or ideas for the pod: shoot me an email at kinsey@raiderfitacademy.com!
 

We Need to Track Our Menstrual Cycles!!

A healthy menstrual cycle is our fifth vital sign.The fact that we are not taught immediately the importance of our menstrual cycle, and the information it gives us on the daily, will never cease to blow my mind.Tracking our periods is our way of taking care of our body, uncovering if there are any underlying hormonal issues or nutrient deficiencies, alerting us to perimenopause, help us plan our social calendars, and can even optimize our workouts.
Today's episode is all about:
- How to track your cycles: Apps and Beyond
- Why we absolutely NEED to be tracking
- A personal anecdote about how it has changed my life personally
 
 
Resources:
- Free Perimenopause Prep Checklist + Resource Guide
- Maisie Hill's PERIOD POWER
- MIDI Telehealth for Women's Health

Hot Take on Under Desk Treadmills! Worth it? or Waste or Money?

Fitness and wellness trends come and go like the wind.
One day something is all the rage, the next there are a million opinions all over the internet arguing why they are the worst.
 
The current trend that seems to be on everybody's mind lately?The under-desk treadmill (or walking pad).
 
Today Coach Kinsey gives her hot take on whether to follow the masses or discard it as one more gimmick to throw away money on and forget about a week later.
 
Bonus?Deep dive into the dangers of a sedentary lifestyle, and how increasing your steps to as little as 7,000 per day can change EVERYTHING.
 
Referenced Materials:Korean Journal of Family MedicineAnnals of General PsychologyWant to get in the driver's seat today?
Check out Raider Fit's FREE Resources designed for you to THRIVE:
1. Beginner's Guide to Strength Training
2. The Perimenopause Prep Checklist (for Women in their 30s & 40s)

How to Balance Strength and Running for Race Training!

Believe it or not, a lot of folks out there have fitness goals that light them up from the inside out that aren't Strength Training! 
 
One of the most common goals I have seen in the last decade of coaching?Race Goals!
I. Love. This.But...how do we fit Strength Training in with our runs?Strength Training is a non-negotiable not only for our health and vitality as we age but for keeping us stronger, injury-free runners!Today we discuss tips for working Strength Training into your Race Prep - no matter the mileage. We also talk about the importance of off-season Strength Training.And the importance of tracking your cycle to both optimize your goals and make sure you are avoiding overtraining!
 
References in today's pod:
Episode 18: Tips for New RunnersEpisode 21: Am I Lifting Heavy Enough?
 
FREE Pre Perimenopause Checklist!
 
Jason Fitzgerald
 
And as always! Please feel free to reach out to me with questions/ideas for the podcast at kinsey@raiderfitacademy.com
Thank you for listening! AROO!

What Does it Mean to Lift Heavy? (Is it Heavy Enough to Get Stronger?)

Today Coach Kinsey answers a question she's gotten time and again from clients and folks at the gym:What does Heavy Lifting really mean?Obviously, it has to look a little different for someone new to fitness vs an Olympic Power Lifter...but how can we know what our version of "heavy" is so we can get the most bang for our buck from our workouts and age with vitality?
 
Kinsey is gonna give ya two options today:1. The short answer.2. The deep dive nerdy answer to help level up your training.Stay for the quickie and get to the weight floor, or stay the whole time and learn a better way to train! Both are great options depending on the time you have and what you are looking for!Want to take the guesswork out of getting started?
Get your FREE Beginner's Guide to Strength Training:https://bit.ly/BeginnersGuideToStrengthTraining
 
And Brand New?Get Your Free Perimenopause Prep Checklist (I'm lookin at you ladies in our 30s and 40s 😘) https://bit.ly/PeriChecklist 
 
Here's to happy healthy lifting!
 
PS...got questions or ideas for the pod? Email kinsey@raiderfitacademy.com 
Thanks for listening!