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

How to hit protein goals / Should I take Preworkout? : A Listener's Question's Ep!!

In this episode, Coach Kinsey shares insights on workout routines, mindset shifts, and answering listener questions about weight lifting straps, impossible protein goals, and supplements for women over 40. Discover practical tips for sustainable health habits and personal growth.
 
Chapters
00:00 Introduction to the Fit After 40 Podcast02:25 Kinsey's Personal Fitness Journey13:53 Addressing Listener Questions on Fitness23:03 Exploring Pre-Workout Supplements
 
Enter your spot in the FREE Month of Fit After 40 Raffle!! 
Win a Free month of training with Coach Kinsey (online or in person St. Paul, MN)!
 
Want more help with protein?Check out our ep: 6 Easy Tricks for Getting More Protein!

Menopause & Metabolism: What Changes & How Muscle Can Help

In this episode, Coach Kinsey shares insights from her webinar on menopause, muscle, and metabolism, focusing on how women can support their metabolic health during midlife through strength training, hormonal understanding, and lifestyle changes.
 
Chapters
00:00 Introduction and Webinar Context03:18 What is Menopause? Duration and Phases05:15 Hormonal Fluctuations and Paramenopause09:27 The Role of Estrogen in Women's Health11:22 Muscle as a Support System During Menopause12:17 Muscle and Metabolic Rate Enhancement19:37 Blood Sugar Regulation and Muscle23:26 Building Muscle After 40: How to Start25:49 Core Stability and Balance Training31:07 Importance of Stabilization and Balance38:21 Foundational Movement and Form44:03 Why Professional Guidance Matters45:58 Program Overview and Special Offer
 
Need help getting started on your Menopause Strength Training journey? Book a free 15-minute consult call and walk away with actions steps to get started today.
 
Learn more about Fit After 40: Strength Training for Menopause (online & in person St. Paul, MN)
 
Learn more about Wellness & Weight Loss Coach, Brandi Sheehan!

Women's Sports, Equal Pay & a Sneak Peak at What's Next with Dani Foxhoven

In this episode, Coach Kinsey interviews Dani Foxhoven about her journey from professional athlete to sports advocate and entrepreneur. They explore the growth of women's sports, pay disparities, community impact, and future opportunities in female athletics.
 
Chapters!
00:00 Introduction to Women's Sports and Health03:02 Dani Foxhoven's Journey in Sports06:10 The Importance of Mentorship and Career Pivots09:03 The Archive Agency and Representation of Female Athletes12:12 The Growth of Women's Sports Leagues14:48 Community and Fandom in Women's Sports17:57 The Impact of Sponsorships in Women's Sports21:00 Pay Discrepancies in Men's and Women's Sports24:49 The Gender Pay Gap: A Persistent Issue26:42 Salary Discrepancies in Sports: A Closer Look31:46 CBA Negotiations: Progress and Challenges33:40 The Future of Women's Sports: Hope and Momentum39:10 Innovative Leagues and New Opportunities for Female Athletes43:51 The FEM Forum: A New Platform for Women's Voices
 
How to find more from Dani:
www.thearchive.agency 
www.thefemmeforum.com 
Instagram: @danifoxhoven
 
 
PS Interested in jump starting your fitness journey? Book a free 10-minute consult call with Coach Kinsey!

The Hidden Habit Sabotaging Your Midlife Fitness Goals & How to Fix It

Are you constantly jumping from one workout program to the next, wondering why nothing ever sticks? In this episode, we're getting real about the number one reason women in midlife — and honestly, people in general — never reach their fitness goals.
 
If you've ever tried a 30-day challenge, cut carbs, gone keto, switched to pilates, slashed calories, bounced between HIIT and yoga and cycling — only to still feel stuck — this episode is for you.
 
We're talking about a pattern called health hopping: the cycle of pivoting from program to program before giving any one approach enough time to actually work. It's not a willpower problem. It's not a motivation problem. It's a mindset problem — and it's fixable.
 
In this episode you'll learn:
Why viewing fitness as a temporary fix is keeping you stuck in a frustrating loop
How 30-day challenge culture has conditioned us to expect impossible results on unrealistic timelines
Why body recomposition (building muscle, losing fat, regulating blood sugar) takes longer than any fad promises — and why that's actually good news
The mindset shift that transforms fitness from something you have to do into something you just do 
Why 2–3 strength training sessions per week is a powerful, sustainable place to start
How to use accountability and commitment structures to get over the critical 90-day hump
The challenge: Whatever healthy habit you're working on right now — don't pivot for 90 days. Commit. Give it a real, honest run. Your brain health, heart health, metabolism, blood sugar, and body composition are all built in that window of consistency.
You are too worth it to quit on yourself before the change even has a chance to happen.
 
🎧 If you're ready to stop starting over and finally build a fitness lifestyle that lasts, this is your episode.
 
📲 Interested in joining Fit After 40? Book a consult call to see if we're a good fit — link in the show notes!
 
https://www.fitafter40.info/ 

The Real Reason You're Tight, Achy & In Pain (It's Not What You Think)

If you've been chalking up your achy joints, stiffness, and limited range of motion to "just getting older" — this episode is about to change the way you think about your body.
 
In this episode of Fit After 40, we're breaking down everything you need to know about mobility: what it actually is (hint: it's not the same as flexibility), why it becomes especially critical during perimenopause and menopause, and how to build a sustainable mobility practice that fits into your real life — no 60-minute yoga sessions required.
 
We cover:
The surprising difference between flexibility and mobility — and why it matters for your strength training results
How declining estrogen directly impacts your cartilage, synovial fluid, bone density, and joint health
The connection between sedentary lifestyles, muscle imbalances, and chronic pain (your desk job might be doing more damage than you think)
Why mobility is one of the most powerful tools for injury prevention, fall prevention, and long-term longevity
Simple, low-barrier ways to incorporate mobility into your daily or weekly routine — even on your busiest days
Whether you're deep in perimenopause, post-menopause, or simply a human with chronic back pain who wants to move better, feel stronger, and stay out of pain — this episode will meet you exactly where you are.
 
Resources:
Youtube Mobility Videos
Fit After 40 Sign Up Link
Book Your Free Fit After 40: Strength Training for Menopause Discovery Call

Hot Take: AI for Fitness & Nutrition Advice in Midlife

AI is everywhere — including your gym bag. In this episode we break down exactly how artificial intelligence is reshaping the experience of being a first-time gym-goer: what beginners are actually using it for, where it's genuinely leveling the playing field, and where it's quietly setting people up to fail.
We cover why AI is brilliant at removing the intimidation barrier that stops so many people from ever asking for help, why a simple AI-generated program could be better than what a beginner would build themselves, and the underrated value of having something you can ask "dumb questions" to at 10pm without judgment.
But we don't let it off the hook either. We dig into the real pitfalls... Of which there are PLENTY. Including some pretty major ones that could lead to injury.
We wrap breaking down an AI generated 3 Day Beginner's plan. We talk what it got right, and what it got very, very wrong.
Whether you're just starting out, helping someone who is, or just curious about where fitness and AI intersect — this one's worth your time.Looking to get stronger in your 40s & 50s than in your 20s?With a real, HUMAN coach?
Book a Fit After 40: Strength Training for Menopause Complimentary Discovery Call!

Building a Home Gym on a Budget: The Beginner's Guide for Women in Menopause

Have a garage full of workout equipment you've never touched? A thigh master in the closet? A shake weight you'd rather forget? You are not alone — and Coach Kinsey is not here to judge.
In this episode, Coach Kinsey breaks down exactly what you need — and what you absolutely do NOT need — to build an effective home gym when you're new to fitness or getting back after a long break. Whether you're navigating menopause, rebuilding strength, or just finally ready to get consistent, this episode will save you time, money, and a whole lot of confusion.
 
In this episode you'll learn:
Why most home gym equipment goes unused (and how to avoid that trap)
The 2 non-negotiable pieces of equipment every beginner needs
The "bonus equipment" hiding in your home right now 
Coach Kinsey's dream list — the gear that's not necessary but absolutely worth it when you're ready
How to keep making progress without constantly buying more equipment
This episode is perfect for women over 40 who are thinking about starting strength training at home, are newly returning to fitness, or want to train smarter through perimenopause and menopause — without wasting money on things that don't work.
 
RESOURCES MENTIONED:
🛒 Coach Kinsey's Amazon Equipment List: [AMAZON LINK]
🎙️ Related Episode: 5 Ways to Progressive Overload at Home (+ Get Stronger Without a Gym)
 
 
WORK WITH COACH KINSEY:
Here's the truth — having the right equipment is only half the battle. The women in Coach Kinsey's online cohorts had plenty of gear sitting in boxes under their beds. What changed everything? Accountability, expert programming, and a coach in their corner.
 
Fit After 40: Strength Training for Menopause is a small-group online coaching program with cohorts of 5 women or less — so you get a personalized, supportive experience from women all across the country who are showing up for themselves just like you.
 
There are currently only 3 spots available, and they have your name on them.
👉 Book your free discovery call here!
Can't commit today? Send Coach Kinsey a message (kinsey@fitafter40.info) — she wants to make sure you don't lose this momentum. Your body is so worth it. 🐺 AROOO!
 
Fit After 40 is a podcast and coaching program dedicated to helping women strength train safely and effectively through perimenopause and menopause — in person St. Paul, MN or from the comfort of home.

Is Your Metabolism Broken? What Women Over 40 Need to Know | Ft. Brandi Sheehan

In this episode, host Kinsey sits down with metabolic and women's weight loss coach Brandi Sheehan to tackle something that doesn't get nearly enough airtime — the long runway leading up to perimenopause and why so many women feel like their bodies have suddenly stopped cooperating.
 
Brandi shares how the habits and patterns many women have followed for years may be quietly setting the stage for the struggles that show up in midlife, and why the approach that used to work simply doesn't anymore. The conversation digs into some concepts that might genuinely shift the way you think about food, energy, and your metabolism — including one that Kinsey admits she hadn't heard framed quite this way before.
 
They also chat about the explosion of menopause information in recent years, the mental toll of diet culture, and what a simpler, more intuitive approach to eating could actually look like for women in this season of life.
 
If you've ever felt frustrated, confused, or just plain exhausted by all the noise around food and your body — this one's for you.
 
FOLLOW BRANDI:
Sign up for her 30-Day Metabolic Reset
Follow Her on Instagram: @brandi.sheehan.health
 
 
Check out her website

Cracking the Sleep Code with Michelle White: Perimenopause, Sleep Phases & Practical Tips

Struggling to get a full 8 hours of sleep? You're not alone—and you're not doomed.
In this episode, I sit down with Michelle White, Certified Nutritional Therapy Practitioner and host of the Inspired Wellness Podcast, to talk about something that keeps so many midlife women up at night (literally): sleep.
But here's the good news: Michelle is flipping the script on the "8 hours or bust" mentality that leaves so many of us feeling defeated before we even start. Instead, she's helping us focus on what we can control—the quality of our sleep—even when life, hormones, and perimenopause have other plans.
 
In this conversation, we cover:
Why sleep becomes even more critical during the menopausal transition (and what's actually happening in your body)
How sleep changes in perimenopause—and whether it ever gets easier (spoiler: there's hope!)
The truth about sleep quality vs. quantity—and why obsessing over 8 hours might be missing the point
Why you can still wake up exhausted even after a full night's sleep (hint: it's not just about how long you were in bed)
Practical, realistic strategies to support better sleep—no matter how many hours you're getting
Michelle's whole-body, root-cause approach to wellness shines through as she breaks down the role of blood sugar, nervous system regulation, gut health, and hormones in how well we sleep—and how well we feel when we wake up.
 
If you've ever felt hopeless about your sleep (or put it last on your priority list), this episode will leave you feeling informed, empowered, and ready to make small shifts that actually make a difference.
 
About Michelle White: Michelle is a Certified Nutritional Therapy Practitioner who specializes in helping women navigate perimenopause and menopause with clarity and confidence. Through her podcast, client work, and educational content, she's on a mission to normalize conversations around midlife hormones and give women the tools they need to feel better in their bodies—at every stage of life.
Here's how to follow Michelle:Website: https://theinspiredwellnesscoach.comPodcast: Inspired Wellness Podcast (Apple & Spotify)Instagram: @TheInspiredWellnessCoachFacebook: @TheInspiredWellnessCoach

"Menopause Belly" Explained + Diastasis Recti | Listener Q&A

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!