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

Today we explore the significance of menopause beyond gynecological issues, emphasizing its role in human evolution, community support, and women's power.
 
We discuss the grandmother hypothesis, societal contributions of post-menopausal women, and the importance of recognizing women's value at all life stages.
 
00:00 Introduction to the Month of Mamas
03:14 Understanding Menopause Beyond Gynecology
06:01 The Grandmother Hypothesis Explained
08:49 The Role of Grandmothers in Human Evolution
12:00 The Power of Women Beyond Reproductive Roles
15:08 Embracing Women's Power and Worth
 
 
Resources: 
The Menopause Manifesto by Dr. Jen Gunter
NPR: Living near your grandmother has evolutionary benefitsThe Grandmother Effect: Implications for Studies on Aging and CognitionThe Grandmother Hypothesis : Kristen HawkesCurrent Biology

Have you ever wondered if it's actually safe to work out while pregnant — or when it's okay to get back to the gym after having a baby?
 
In this must-listen episode of the Fit After 40 Women's Fitness & Health Revolution Podcast, Coach Kinsey sits down with certified prenatal and postpartum fitness specialist Coach Anna Hultgren — just in time for Mother's Day!
 
Anna breaks down everything you need to know about exercising through every stage of pregnancy and beyond, including:
✅ Why working out before conception matters more than you think
✅ The truth about "pregnancy-safe" exercise (and the myths holding women back)
✅ Real benefits of training while pregnant 
✅ What to do first after giving birth (hint: pelvic floor!)
✅ A realistic postpartum return-to-fitness timeline
✅ Common myths BUSTED — heart rate limits, lifting restrictions, running, and more
Anna brings both her decade of professional expertise and her personal experience through pregnancy to give you honest, empowering, science-backed guidance.
 
Women's bodies are incredible — and you are anything but fragile.
 
🎧 Whether you're pre-conception, currently pregnant, or postpartum — this episode is for YOU.
 
Find Anna:
Follow on Instagram @mrshutly
Carpe Diem Studio Twin Cities
 
List of contraindications:
https://www.acog.org/

Our pelvic floor is one of the most important parts of your body, that changes throughout a woman's life — and chances are, nobody ever taught you about it. Today that changes.
 
I'm joined by Dr. Jess Blaisdell, Doctor of Physical Therapy and pelvic health specialist, and we are diving into everything you didn't know you wished you'd learned sooner about your pelvic floor. Whether you're postpartum, in perimenopause, or nowhere near either — this episode is for you.
 
We're talking about what the pelvic floor actually is, the surprisingly common symptoms (that many of us have) that signal something is off, how it changes throughout your life, and what you can do about it — both proactively and if you're already experiencing issues.
 
Spoiler: a LOT happens in menopause. And most women have no idea.
 
If you've ever leaked when you laughed, felt pressure or pain you couldn't explain, experienced chronic, seemingly unfixable back pain, or just assumed certain things were "normal" as you age — you need this episode.
In this episode we cover:
What the pelvic floor is and what it actually does
Common symptoms of pelvic floor dysfunction
How hormones and aging affect pelvic floor health
What to expect during the menopausal transition
Proactive steps every woman can take — at any age
When to see a pelvic floor physical therapist
00:00 Introduction to Pelvic Floor Health
06:04 Understanding the Pelvic Floor Anatomy
12:01 Functions of the Pelvic Floor
18:00 Common Symptoms of Pelvic Floor Dysfunction
23:58 Prolapse and Its Implications
29:59 Pelvic Floor Changes Throughout a Woman's Life
30:11 Navigating Hormonal Changes and Pelvic Floor Health
33:15 Exploring Genitourinary Syndrome of Menopause (GSM)
39:00 The Importance of Proactive Pelvic Health Care
42:21 Strategies for Managing Pelvic Floor Symptoms
49:43 The Value of Early Intervention in Pelvic Health
 
Find or work with Dr. Jess Blaisdell:
bloomptwellness.com
Join Bloom's Email List
Follow Bloom on Instagram

Can you get up off the floor without using your hands? Walk faster than a leisurely stroll? Balance on one leg for 30 seconds? These five simple tests reveal more about your long-term health than most the information we get in our day to day. Tune in to find out how you stack up — and exactly what to do about it.
 
Some tests you'll crush. Some may humble you. They are all information to help us get stronger.
Remember. These aren't excuses to beat ourselves up. They are data so we can make decisions on where our energy is best allocated to pick and stick to new goals. One at a time. Baby steps.
It's never too late to start taking care of our health.
In fact, don't forget to sign up for the Raffle to win a FREE MONTH of Fit After 40: Strength Training for Menopause Sessions!
 
Resources for the ep:
Grip Strength: An Indispensable Biomarker For Older Adults
Why Getting Up Off the Floor Is a Legit Measure of Fitness and Longevity
AARPThis 10-Second Fit Test Could Predict How Long You Will Live
Harvard Health: All rise now — just how fit are you?
Colorado Pain Care : The importance of Leg Strength to Overall Health
How Fast you walk can predict how long you live
Walking Speed Predicts life expectancy of older adults
How Well are you aging? A Simple Balance test tells you in 30 seconds
 
 

Your period is not just a monthly inconvenience — it's one of the most powerful indicators of your overall health. And if something is off with your cycle, your body is trying to tell you something.
 
In this episode of Fit After 40, host Kinsey sits back down with former professional soccer player and accomplished coach, founder of The Archive Agency, and co-creator of the Femme Forum, Dani Foxhoven Young, to talk about something that doesn't get nearly enough airtime in the world of women's health and athletics — the relationship between your menstrual cycle and your performance, recovery, and long-term wellbeing.
 
In this episode, we cover:
Why your menstrual cycle is considered your 5th vital sign
Why female athletes lose their periods — and why it is never, ever "normal"
How menstrual cycles are currently tracked (or not tracked) in elite sport/day-to-day life
What Dani is actively researching around cycle tracking and athletic performance
The connection between your cycle, injury risk, and recovery
How this data applies to everyday active women — not just elite athletes
What irregular periods could be signaling about your metabolic, hormonal, and cardiovascular health
Whether you're a competitive athlete, a woman with an active life style, or someone who has just never been taught to pay attention to her cycle — this conversation will change the way you think about your body.
 
00:00Introduction to Women's Health and Fitness
01:21Understanding Menstrual Cycles as Vital Signs
04:10The Impact of Menstrual Irregularities on Health
06:20Athletes and Menstrual Health: A Growing Concern
10:12Data Collection in Women's Sports
12:51The Connection Between Menstrual Cycles and Injuries
14:10Advocacy for Women's Health in Sports
19:33Integrating Menstrual Health into Athletic Training
23:29The Evolution of Conversations Around Women's Health
27:13Prioritizing Health: A Holistic Approach
29:54Understanding Period Loss and Its Implications
36:12The Importance of Open Conversations About Menstrual Health
42:58The Science Behind Period Products and Their Testing
49:57Empowering Women to Track Their Cycles
 
Want more Dani?
IG: @danifoxhoven
www.thearchive.agency 
www.thefemmeforum.com 
 
Resources Mentioned:
Bada$$ Michelle Kang!
Podcast: We Need to Track Our Menstural Cycles
Podcast: Optimize Training Around Your Menstrual Cycle
 
Finally!!
Don't miss your chance to win a FREE MONTH of Fit After 40: Strength Training for Menopause Classes!

You started strength training — now what? In this episode, I'm walking you through exactly what to expect in your first 30, 60, and 90 days of strength training. From the early nervous system wins you'll feel before you ever see a change in the mirror, to the moment your body starts building real muscle and your everyday life starts to feel different — this is your realistic, no-BS roadmap.
We're also talking about the biggest mistakes that derail beginners before the results even get good — including why the scale is lying to you, why you should NOT be cutting calories right now, and why comparing yourself to anyone else is a waste of your very precious energy.
If you've ever wondered is this actually working — this episode is for you.
Chapters
00:00 Introduction to Strength Training Expectations
02:56 First 30 Days: Neural Adaptations
05:48 Days 30 to 60: Early Physiological Changes
08:58 Days 60 to 90: Visible and Measurable Results
11:50 Common Mistakes in the First 90 Days
15:07 Celebrating Small Wins and Identity Shifts
 
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)! 

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!

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!

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!

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/