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

5 Ways to Progressive Overload at Home (Get Stronger Without a Gym!)

If you want to get stronger, build muscle, and feel more powerful in your body as you move through perimenopause or postmenopause, progressive overload is the principle you need to understand. It’s how your body adapts, grows, and continues getting stronger over time.
 
But when you're training at home without access to heavier weights… how do you actually do it?
 
In today’s video, I’m breaking down five simple, effective ways to progressively overload your workouts at home — no fancy equipment or gym membership required. You’ll learn how to make your exercises more challenging, how to keep your muscles responding, and which tweaks give you the biggest bang for your strength-building buck.
 
We’ll also talk about the bonus method I recommend every 4–6 weeks, why single-leg work is such a secret weapon, and yes… I’m telling my solar energy joke because it absolutely deserved its moment. 🌞😉
 
Interested in seeing if Fit After 40: Small-Group Personal Training is a good fit for you? Shoot me an email at kinsey@fitafter40.info, and lets set up a complimentary consult call to find out!
 
In the meantime, get started with the FREE Beginner's Guide To Strength Training in Menopause - complete with 6 at-home workouts.

HOT TAKE on the FDA Removing Black Box Warnings on Hormone Therapy for Menopause

It's a big day for the future of Women's Health as the FDA approves the removal of black box warnings on hormone therapies for menopause, but as always, nothing in the world of health is ever as black and white as we wish it could be.
 
In today's episode we talk about:
What it means to have a black box warning removed
The study behind why it was incorrectly labeled in the first place
The benefits of having HRT/MHT more accessible
How HRT is not a replacement for healthy lifestyle implementations
The importance of working with the small portion of practitioners actually trained in menopause hormonal therapies
Some critical questions to ask yourself on your own journey with MHT
Why the FDA is not 100% transparent or even 50% accurate when they talk about dismantling "patriarchal medicine"
Kinsey's wrap up and conclusion...
 
The sources covered in today's conversation:
1. Dr. Stephanie Estima's Podcast deep diving into the issues with the Women's Health Initiative.
 
2. Erin Holt's conversations with Dr. Deanna Minich challenging the HRT or BUST narrative.
 
3. The Mother Jone's Article addressing the issues with the FDA's announcements.
 
As always, I would love to hear what you think, ideas for future podcasts, or hear stories from your own life!
Please feel free to reach out at kinsey@fitafter40.info or reach out on instagram at @kinsey.does.the.fitness, and feel free to join our Free Fit After 40 Newsletter!

How to Pick the Right Personal Trainer (and Avoid the Wrong Ones)

So you’re ready to hire a personal trainer…but how do you know if they’re actually qualified to help you — especially during perimenopause, menopause, or beyond?
In this episode, Kinsey dives deep into what to look for (and what to run from) when choosing a personal trainer. From certifications that actually mean something, to questions you must ask before handing over your hard-earned cash, this episode will help you feel confident hiring someone who truly supports your goals, your body, and your stage of life.
 
You’ll learn:💪 The certifications that signal real education — not a $99 online test
🧠 Why exercise is a learned skill (and why your trainer needs to understand neuromuscular control)
👀 What red flags to watch out for once you’ve started training
🗣️ The most important questions to ask before you commit
❤️ Why working with the right trainer can literally change the way you move, feel, and age
 
Whether you’re brand new to fitness or getting back into it after years away, this episode will help you find a trainer who sees you, listens to you, and helps you move like the total badass you are.
 
👉 Connect with Kinsey on Instagram @kinsey.does.the.fitness or email kinsey@fitafter40.info

Does Pilates Build Muscle? & Can I Strength Pain with Low Back Pain?

Today is a Listener's Question Episode!
And I am sooo pumped to dive in, but FIRST!
 
Fit After 40: Small-Group Personal Training November Cohorts are OPEN to the public until November 2nd!With only 6 spots per cohort, spaces are filling up fast. Take your first bold step into aging powerfully, sign up now, before spots are gone!
 
As for today's listener questions!Thank you so much for reaching out with your questions!!
We're talking:
Does Pilates Build Muscle?
Can I start Strength Training with Low Back Pain? (or any chronic injury)
If you have questions of your own - email me at kinsey@fitafter40.info or reach out to me on instagram @kinsey.does.the.fitness.
 
 

The 3 S's to Help Beginner's Nail Resistance Training!

Today we take the guesswork out of HOW to get started with Resistance Training (aka start to lay the foundations of muscle building and retention through Perimenopause and beyond) by teaching you the 3 S's.
 
Strong Core.
Stabilization & Balance.
Solid Foundations.
 
You'll walk away with tons of action steps to get started with today, BUT if you are looking for a deeper dive?
Claim your spot in our FREE Menopause and Muscle Webinar!!
Tuesday Oct 28th. 7pm EST/4pm PST. On Zoom.
 
We talk 30,000 foot view of menopause, how to prioritize healthy behavior changes during your transition and beyond, the importance of muscle as we age, the RNR of muscle build, the 3 S's of getting started, what doesn't build muscle, and more action steps and resources for you to take out the guess work once and for all, and build the solid foundation your body and brain deserve. 
Plus! We finish with a Q&A for all your fitness and health questions. 
You won't wanna miss this!
You and your body are so stinkin worth it!

Top 5 Biggest Fitness Myths for Women

Welcome to what was probably hardest list I have had to nail down.
Turns out the internet is FULL of A LOT of misinformation when it comes to both fitness and nutrition, so picking JUST 5 Fitness Myths? It was a task!
From bulking while lifting weights to calorie deficits we talk about all the things pop culture gets wrong...
 
Feel inspired to share your fav fitness myths? Or wondering if something IS a myth?Shoot me an email at kinsey@fitafter40.info, and lets pod about it!
 
Claim your spot in the FREE Menopause & Muscle Webinar!Tuesday Oct 28th. 7pm EST/4pm PST. On Zoom!
 
Episodes to Deep Dive:
Afraid to Lift Heavy? Start here instead!
4 Types of Exercise, but only ONE builds muscle...
The Truth About Weight Loss: Fat Loss V Muscle Gain

Top 5 Best Upper Body Strength Exercises for Beginners in Perimenopause - & WHY!

Happy Officially Fall Vibes!
Today we talk all things getting started with Upper Body Strength THE RIGHT WAY!!!
 
From fixing our posture, to combating osteoporosis, to learning how to plank THE RIGHT WAY (spoiler...most people don't) - a strong beginning to upper body strength is critical.
Especially if we aren't looking to injure ourselves.
Today we cover - what I believe - are the Top 5 Upper Body Exercises for Beginners...AND...my favorite piece of equipment for at home beginners.
Looking to stop wasting your time, and finally get the results you deserve the right way? Jump on the commit-free waitlist for Fit After 40: Small-Group Personal Training (in person Twin Cities, MN & Online).
 
And in the meantime: download the Free Beginner's Guide to Strength Training in Perimenopause & Beyond!
 
Have an idea for the podcast or a follow up question?Shoot me an email at kinsey@fitafter40.info or find me on Instagram at @kinsey.does.the.fitness.

Top 5 Best Leg Exercises for Beginners!

Big moves in today's podcast.
1. We changed the name? Welcome to Fit After 40: the Women's Fitness & Health Revolution Podcast. Why? Fit After 40 is the name of the fitness program I created for women 40+ who are new to fitness, newly back, or looking to level up out of a plateau, so it made sense to share the name here! But we can't throw the old out completely - because after all - choosing to learn about how to bulletproof our bodies and brains for healthier aging is nothing short of a revolution.
 
2!? We are talking my Top 5 FAVORITE leg exercises for beginner's or folks newly back.
You get a sneak peek into how I program for our very own Fit After 40: Small-Group Personal Training Program, and how to apply it for yourself!
 
Feeling inspired to level up your fitness and kick things off the right way without wasting your time or injuring out of movement all together?
 
Jump on the commitment-free waitlist for our November 2025 cohorts of Fit After 40: Small-Group Personal Training. Spots are already starting to fill and spaces are limited!
 
Want to get started right away? Download the Free Beginner's Guide to Strength Training in Perimenopause & Beyond!

How Do I Get My Fam on Board with a Healthy Lifestyle? (& What to Do if You Can't)

We're tryin it again!
There was a file error in the original release of this podcast, so we rerecorded it, baby! ENJOY!
 
In this episode of the Women’s Fitness and Health Revolution Podcast, Kinsey takes on a big question so many women ask: How do I get my family to join me in my healthy lifestyle?
 
Whether it’s workouts, food choices, or trading screen time for more movement, it can feel isolating and overwhelming when your loved ones aren’t moving in the same direction.
Kinsey shares her own journey, from early struggles to build consistency to eventually inspiring her own family, and offers perspective on why change looks different for everyone. She lays out practical strategies for making meals that work for the whole household, ways to invite family members into movement without pressure, and how to model the behaviors you want to see without nagging or burnout.
And if your family still isn’t ready? Kinsey gives you tools for staying motivated, finding support outside your home, and surrounding yourself with people who share your goals—so you can keep showing up for yourself no matter what.
This episode is about encouragement, perspective, and a little bit of tough love: because while we can’t control anyone else’s choices, we can absolutely create an environment that supports our own growth and sets the stage for those around us to join when they’re ready.
 
Resources:
Fit After 40 Newsletter
Fit After 40: Small-Group Personal Training Waitlist (Online & in person Twin Cities)
6 Easy Tricks for Getting More Protein 
Hacks to Make Eating Veggies Suck Less

Pregnancy to Perimenopause: How Use Your Cycle to Optimize Your Health

In this episode of the Women’s Fitness and Health Revolution Podcast, we talk menstrual cycle—what’s really happening in our bodies, why it matters, and how understanding it sets us up for success in perimenopause and beyond.
We talk:
Why the foundations of health—strength training, protein, fiber, sleep, daily movement, and stress management—are essential at every age.
How cycle tracking can become one of the most powerful tools for self-advocacy and long-term health.
What irregular cycles can reveal about fertility, stress, lifestyle, perimenopause symtpoms, or underlying health issues.
The connection between our reproductive years, perimenopause, and postmenopause—and why preparing earlier helps ease the transition.
Kinsey also shares personal stories, insights from leading women’s health experts, and practical ways to start tracking your cycle today—even if it’s just one word a day.
Whether you’re in your 20s, 30s, or already navigating perimenopause, this episode gives you the knowledge and action steps to better understand your body, advocate for your health, and build a stronger foundation for the years ahead.
 
Resources:
 Podcast: Optimizing your Training around your menstrual cycle
Podcast: We NEED to track our menstrual cycles
The Vajenda: Hormone Testing & Menopause
Fit After 40 Newsletter
Fit After 40 Small-Group Personal Training Waitlist