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

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!

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

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.

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!

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

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
 

In this episode of The Women’s Fitness and Health Revolution Podcast, Kinsey pulls back the curtain on the multi-billion-dollar diet industry and its relentless push for women to shrink themselves at the expense of their long-term health. From fad diets and rapid weight-loss programs to the booming popularity of GLP-1 medications, she unpacks the hidden costs of chasing “quick fixes”—including muscle loss, metabolic damage, and the erosion of self-worth.
Kinsey explains why the scale is a misleading measure of success, why diet culture thrives on keeping women stuck in cycles of “failure,” and how we can break free by focusing on strength, muscle, and sustainable habits. You’ll learn:
Why traditional weight loss methods fail 80–95% of the time
The shocking muscle loss linked to GLP-1 drugs and crash diets
How diet culture manipulates women’s insecurities to keep its $427.5 billion machine running
Evidence-based ways to protect your muscle, metabolism, and overall health as you age
This isn’t just a takedown of diets—it’s a call to revolutionize the way we think about health. Kinsey challenges you to ditch the quick fixes, question the system, and reclaim your strength, energy, and vitality for life.
 
Ready to jump in the drivers seat and take control of your healthy aging outcome?- Save your spot on the commitment free waitlist for Fit After 40: Small-Group Personal Training (online and in person Twin Cities) coming Nov 2025
- Download your Free Beginner's Guide to Strength Training in Perimenopause and Beyond
 
Resources for Today's Show:
JJ Virgin: Ozempic V Natural Weight Loss
Chalene Johnson: My Biggest Loser Experience, the Ugly Truth
The Gray World of GLP-1 Supplements Online, Health Experts Urge Caution
Global Weight Management Market to Reach USD 896.5 Billion by 2035, Growing at 7.7% CAGR from 2025 to 2035 | Future Market Insights, Inc.
Fab Diets: Fact or Fiction
The Chalene Show: The Dark Side of GLP-1 and Influencers Cashing In
Pathways from dieting to weight regain, to obesity and to the metabolic syndrome: an overview
The Impact of Weight Cycling on Health and Obesity
What Happens to Your Body When You Yo-Yo Diet
Muscle matters: the effects of medically induced weight loss on skeletal muscle
Maintenance of Weight Loss and Long term management of obesity 
Weight loss strategies and the risk of skeletal muscle mass 
 

Today is a practical, action step-packed episode to move you away from the scale (which tells us nothing of what's going on INSIDE your body - think lean muscle v fat mass) towards actual progress trackers that relate accurate results AND take the shame out of the game!
 
The first 4 tools we chat are options that track compositional changes.
 
The last 4 leave body size out of it all together and focus on strength, biometric data, and feeling amazing while managing menopausal symptoms!
 
As always, send all your questions, comments, and hellos to kinsey@fitafter40.info or hit me up on instagram at @kinsey.does.the.fitness
 
CLICK HERE to hop on the waitlist for Fit After 40 Small-Group Personal Training both LIVE (Twin Cities) and Online!

Weighted vests are all over the internet right now—hailed by some as the holy grail of menopausal fitness and dismissed by others as a dangerous gimmick. So what’s the truth?
 
In this episode, I dive into the research (spoiler: it’s a lot less flashy than Instagram claims) and give you my unfiltered hot take on whether weight vests are worth your time—or just another piece of equipment destined for the garage.
We’ll cover:
What the science really says about vests and bone density
Whether they improve cardiovascular health (or just make you sweaty)
Surprising benefits like balance, posture, and leg power
Who might genuinely benefit from a vest—and who should skip it
Why strength training still reigns supreme for bone health and aging well
If you’re weight-vest curious, I’ll help you decide whether it’s a tool worth adding to your routine—or one you can happily pass on.
🎧 Tune in for the full breakdown, my own experience walking the lake with Argo in a vest, and why sometimes the feeling of getting stronger matters just as much as the science.
 
Research and Resources:
Coach Kinsey's Weight Vest
Adjustable Weight Vest
Under-Desk Treadmill
FIT AFTER 40 Small-Group Personal Training Waitlist
Hot Take On Under-Desk Treadmills
Long-term Exercise Using Weighted Vests Prevents Hip Bone Loss in Postmenopausal Women 
Quality of Life ResearchWeighted Vest Use or Resistance Exercise to Offset Weight Loss–Associated Bone Loss in Older AdultsJAMA Network Randomized Clinical TrialMetabolic Costs of Walking with Weighted Vests
CDC Fall Facts

In today's episode, we get personal!
 
To celebrate her 7th sobriety birthday, host Kinsey, shares 20 (ish) of the top lessons that have made life...simpler...
...in all areas of life.Whether you are struggling to get started with exercise, feeling depressed about nutrition and health, feeling fear around starting a new job, going through the loss of a loved one, these 20(ish) lessons hold relevance for us all.
But this isn't just a "read a self help book, and move on without actually changing," these lessons require action and practice each and every day.
It is worth it. YOU are worth it.
 
Check Out Fit After 40