Women’s Fitness & Health Revolution Podcast

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!

How to Train with an Injury / How to Get BACK into Exercise / Best Workout to do AFTER Weight Loss

I am soooo excited for this week's episode ya'll.
Why?Cus it was our very first QUESTIONS episode!
Last week I posted a question box on Instagram asking folks if they had any q's about fitness, nutrition, women's health in general and I got some incredible questions!So BIIIIG shout out to those of you who showed up in the insta box!
 
Today we answer 3 of em:
1. How do I train with an injury and get stronger?
2. How do I get back on the wagon after a long break? (due to travel or sickness or just life)
3. I just lost a lot of weight - what kind of exercise should I be doing?
 
Stick around cuz we dig innnn!
 
Resources for this Episode:
kinsey@raiderfitacademy.com: email with your own questions or pod topics!
Episode 9 on Accomplishing your Goals with the A.D.D.S. System
Episode 11 2 Hacks to stay consistent with fitness
Episode 13 On scheduling your workouts (and what to include)
Episode 3: How to Crush Goals
Ep 14: 6 Things I Wish I Knew Before I Started Working Out
Doctor Gabrielle Lyon's Podcast with Donald Layman PhD
FREE Beginner's Guide to Strength Training

Optimize Training Around Your Menstrual Cycle

Dr. Stacy Sims put it best when she said, "Women are not small men."
And one of the incredible things about how different we are is our Menstrual Cycle!But what does that mean when it comes to exercise?
Slash...does it have to make any difference?Today Coach Kinsey talks all things training with a period.We chat the differences between each Season of our Menstrual Cycle, and when and how to train accordingly.Buckle up cuz this one is a banger!Resources from this episode:
Yoga Flow for Period Cramps
Strength Foundations for Women
Maisie Hill's Period Power
Dr Stacy Sim's ROAR + Next Level
 
For additional resources and weekly tips just for you:Jump onto my email list : https://bit.ly/RaiderFitNewsletter 
Or reach out directly with any podcast topics/ideas or questions!
kinsey@raiderfitacademy.com
 

Is Running an Ideal Exercise for Weight Loss? / Tips to Start Running for Beginners

Today's episode was inspired by a question from one of our AMAZING listeners, and we break it into 2 parts:
 1. Is running an ideal exercise for weight loss?
2. Tips on how to start running/jogging for beginners.
 
This one is action packed, so buckle up and get ready to BUST some myths and walk away with actionable tips for weight loss, better health as we age, and how to start running the RIGHT WAY!
 
Links we talked about in this show:
 
Episode 6 : The Truth about Weight Loss: Fat Loss v Strength Gainhttps://podcasts.apple.com/us/podcast/womens-fitness-health-revolution-podcast/id1720041768?i=1000640697911
 
at home Youtube Workouts for Stronger Running:https://youtube.com/playlist?list=PL-r9rI3wGLK7SUFfwNb8llkTq33OrybOa&si=GUH4QSUh_Mc9ZfS6
 
Youtube Short Stretches and Yoga Flows:https://youtube.com/playlist?list=PL-r9rI3wGLK5NJgVrUPtlhM1mDnaBtCp5&si=MxrN42OdokaHe5as
 
Nike Run Club Apphttps://www.nike.com/nrc-app
 
Jason Fitzgerald / Strength Running:https://www.youtube.com/@StrengthRunning
 
Thank you as always for taking the time to listen and take care of your body!
 
If you have any of your own questions about fitness, nutrition, wellness in general, shoot em over to kinsey@raiderfitacademy.com or dm me on instagram (@kinsey.does.the.fitness) and I look forward to answering them on a future pod!
AROOO!!

Exercise OR Nutrition? Where Should I Start?!

In this episode of the Women’s Fitness and Health Revolution Podcast, host Kinsey dives into the age-old question: Should you focus on fitness or nutrition first?
She breaks it down into two action-packed parts:
Emphasizing the importance of taking small, achievable steps, and effective goal setting.
Explaining which one she encourages clients to begin with, highlighting simplicity and potential metabolic advantages. She shares personal experiences and professional insights, stressing the significance of setting manageable goals and being gentle with oneself along the journey. On top of tactile steps to walk away with today, this episode is a reminder that health is a lifelong journey, encouraging you to pick one goal at a time and celebrate each step forward.
 
Episode 3: Goal Setting for Successhttps://podcasts.apple.com/us/podcast/womens-fitness-health-revolution-podcast/id1720041768?i=1000638971158
 
Episode 9: Using the A.D.D.S. System to Get Back on Track with Health Goals!https://podcasts.apple.com/us/podcast/womens-fitness-health-revolution-podcast/id1720041768?i=1000642931125
 
FREE Beginner's Guide to Strength Training:
https://bit.ly/BeginnersGuideToStrengthTraining
 
Raider Fit Newsletter for Tips and Support for Starting Strength Training, Increasing Protein, and getting your body ready for Perimenopause and beyond:
https://bit.ly/RaiderFitNewsletter
 

Workout Nutrition Demystified : What to Eat for Optimal Results!

One of the biggest head-scratchers I've seen time and again in my last 10 years of Coaching is HOW DO I EAT to optimize my workouts?
It feels like everyone and their mama has an opinion and half the time they are all saying opposite things!
 
Join us for a deep dive into the world of post-workout nutrition, where we break down the secrets to maximizing your fitness gains. Say goodbye to confusion and hello to results as we unravel the mysteries of protein dosing and meal timing.
 
Whether you're a fitness newbie or a seasoned gym-goer, this episode is packed with practical tips to level up your nutrition game and crush your goals. Tune in now and let's fuel your fitness journey together!
 
My Top 5 Fav High Protein Breakfasts:
https://www.raiderfitacademy.com/post/my-top-5-go-to-protein-packed-breakfasts
 
Strength Foundations for Women Interest List:
https://bit.ly/StrengthFoundationsforWomen 
 
FREE Beginner's Guide to Strength Training:
https://bit.ly/BeginnersGuideToStrengthTraining
 

The Anti-Aging Podcast : AKA The Free Fountain of Youth

In this episode of the Women's Fitness and Health Revolution Podcast, host Kinsey dives into the concept of aging and challenges the traditional fear-based approach to it. She explores the societal pressure to fight aging at all costs and uncovers the multi-billion dollar anti-aging industry's tactics.
Throughout the episode, Kinsey encourages listeners to embrace aging and proactively support their bodies through strength training and mindful lifestyle choices. She emphasizes the power of small daily decisions in optimizing health and living life to the fullest.
Listeners are invited to join Kinsey on a journey towards a pro-aging mindset and empowered self-care practices, leaving behind fear and embracing the beauty of aging gracefully.
 
Interest List for Strength Foundations for Women:
https://bit.ly/Strength_Foundations
 
Erin Holt Podcast:
https://www.thefunktionalnutritionist.com/podcast/223-fragrances-hormones-healthy-living?rq=fragrance
 
PUB MED: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5526738/
 
Chem Trust: https://chemtrust.org/cosmetics/ 
Frontier’s of Neuroscience: https://www.frontiersin.org/journals/neuroscience/articles/10.3389/fnins.2023.1132825/full

How to Nail Exercise Form without a Personal Trainer

No other way to slice it. Form makes or breaks your workouts and the way you feel in between them. A personal trainer is the gold standard - this pod is the next best thing.
 
Interest List for SFW (next round starts 3/4/24):
https://bit.ly/StrengthFoundationsforWomen
Free Beginner's Guide / Form Series (starting: 3/18/24)
https://bit.ly/BeginnersGuideToStrengthTraining

6 Things I Wish Knew BEFORE I Started Working Out

I have been a personal trainer, group fitness coach, and fitness director at gyms all over LA for the last decade...but before that, I was a fitness enthusiast who was...
Well?
Doing it wrong.In today's episode, I share with you the 6 Things I Wish I Knew BEFORE I Started Working Out / Strength Training.
 
These 6 things would have saved me a lot of time, energy, and effort...and kept my body from wearing a knee brace for...years...before I realized #3 (Pain Isn't Normal).If you are inspired by this episode and looking to take the plunge into jumpstarting your Wellness Journey...
Our 3-Month Group Coaching Program, Strength Foundations for Women opens its doors Wednesday 2/28, and we begin March 3rd!
Don't miss your chance to start Revolutionizing your Health.
Here is the link to join the SFW interest list:
https://bit.ly/StrengthFoundationsforWomen
 
if you are listening to this pod after the fact, jump on the interest list for our Fall session, and get ready for tons of exclusive tips, and healthy hacks to come your way in the meantime.