If you’re sick and tired of starting over, sick and tired of your own excuses, and flat-out exhausted from breaking promises to yourself… this episode is for you.

Today I’m giving you the Monday motivation you actually need - no fluff, no sugarcoating. We’re talking about why you keep restarting, how to break the cycle of “fresh starts,” and what it really takes to stop letting yourself down and start stacking wins.

It’s time to stop ghosting yourself, stop buying into your BS, and finally build the consistency you’ve been craving.

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Meal prep doesn’t have to mean spending hours in the kitchen or eating the same boring chicken and broccoli every day. In this episode, I’m breaking down how a little planning and preparation can completely change the game for busy women over 40 who want to lose fat, feel more energized, and take control of their nutrition.

You’ll learn simple, realistic strategies- from batch cooking and freezer-friendly meals to prepping snacks and quick grab-and-go breakfasts- that make staying on track so much easier. Whether you’re brand new to meal prep or just need a fresh approach, this episode will show you how to make it work without the overwhelm.

If you’re ready to simplify your nutrition and finally see results, this one’s for you!

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What really happens when you combine medication with muscle? In this powerful episode, I sit down with my friend Katie, who has lost nearly 50 pounds over the past two and a half years -but her journey is about so much more than the number on the scale.

Katie opens up about life before GLP-1s, the frustration that led her to consider them, and how strength training became the non-negotiable piece of her transformation. From building confidence with her lifting, to improving her energy, sleep, and mood, Katie shares what clicked to help her get on the path to her healthiest self.

We talk about:

• Why lifting weights mattered just as much- if not more- than the medication
• How she overcame setbacks and kept showing up even when progress slowed
• The stigma surrounding GLP-1s, and why women deserve honest conversations
• The advice she wishes she could give herself at the start of her journey

Whether you’re considering medication, already on it, or simply curious about how strength training transforms not just your body but your entire life, Katie’s story will inspire you to keep showing up and keep getting stronger.

DISCLAIMER: This discussion was for educational & informational purposes only. Neither Katie nor I are qualified to diagnose or treat medical conditions. We are also not recommending these medications as we are not qualified to do so. It is always best to discuss your individual medical concerns & needs with your provider.

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🍂 Fall is here - and that means new routines, fresh schedules, and the perfect chance to reset.

If you’ve been off your workouts or you’ve been thinking about getting started with strength training (especially if you’re a woman in your 40s or beyond), this episode is for you.

I’m breaking down the 5 things I’d do if I were starting strength training today - from mastering the basics, to lifting heavier safely, to leaning on community for accountability. You’ll hear why these strategies matter even more in midlife, and how building muscle is the key to boosting metabolism, protecting your bones, and feeling strong and confident again.

And here’s the exciting part: these are the exact foundations we’ll be working on inside my brand-new 4-week beginner program, September Sculpt: The Beginner’s Kickstart, starting September 8th. Just 2 workouts a week, all from home, plus the support and accountability you need to stay consistent. Use the link here to get more info & register: https://inspirehw.com/

Join us in the Inspire Fitness program: Use the link here: https://inspirehw.com/

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Fall is here, and with it comes the return of structure, schedules, and routines. After a summer of late nights, vacations, and a little less predictability, the back-to-school season can feel both overwhelming and refreshing.

In this episode, I’m sharing why fall is the perfect time to hit reset on your fitness and nutrition. We’ll talk about how to use the natural rhythm of the season to your advantage, how to anchor your workouts and meals around a busy family schedule, and the simple mindset shifts that make consistency possible - even when life feels full.

If you’ve been waiting for the “right time” to get back on track, this is it. Let’s make this fall your season of strength, energy, and sustainable routines.

“Routine isn’t the enemy of freedom. Routine is what makes freedom possible.” - Unknown

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Ever wondered if you’re pushing hard enough in your workouts- or maybe too hard? The answer might be hiding in your heart rate. In this episode, we’re breaking down heart rate training zones and what they mean for cardio, HIIT, and strength training, especially for women in midlife.

You’ll learn:

• Why heart rate is more than just a number on your watch
• The difference between training with % of max heart rate vs. Heart Rate Reserve (HRR)
• How to calculate your own HRR for personalized zones
• What heart rate typically looks like in strength training (hint: it’s not about staying in a zone!)

Quick HRR Example:
For a 45-year-old woman with a resting heart rate of 65:

• Max HR ≈ 220 – 45 = 175 BPM
• HRR = 175 – 65 = 110
• Zone 2 (60–70%) = (110 × 0.60) + 65 → 131 BPM
  up to (110 × 0.70) + 65 → 142 BPM
  So instead of a wide guess (105–123 BPM), her true Zone 2 range is 131–142 BPM.

Heart Rate Zones (% of Max HR):

• Zone 1 (50–60%): Easy effort, recovery walks
• Zone 2 (60–70%): Brisk walk, steady cycling; best for fat metabolism & endurance
• Zone 3 (70–80%): Moderate cardio; jogging, dance fitness
• Zone 4 (80–90%): Hard effort; sprints, hill repeats
• Zone 5 (90–100%): All-out bursts; short HIIT intervals

By the end of this episode, you’ll know exactly how to use your heart rate as a tool- not a guess, so you can get the most out of every workout without burning out.

🎧 Tune in and find your sweet spot.

Join us in the Inspire Fitness program: Use the link here: https://inspirehw.com/

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Zone 2 cardio might just be the most overlooked tool in your fitness toolbox, especially for women in mid-life. In this episode, I break down exactly what Zone 2 is, why it’s so powerful for building endurance, improving recovery, and supporting fat loss, and how you can start incorporating it into your routine without adding more stress to your body. You’ll learn how to find your Zone 2 sweet spot, avoid the common mistakes that keep you from seeing results, and create a balanced plan that works alongside your strength training for maximum benefits.

Join us in the Inspire Fitness program: Use the link here: https://inspirehw.com/

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Are you spinning your wheels with workouts, macros, and "doing all the right things"-but still not seeing the results you want? This episode is your wake-up call to slow down and get clear.

Inspired by the wisdom of the Cheshire Cat (yes, really), we're diving into why clarity is the missing ingredient for so many women over 40 chasing fat loss and strength. Because without a clear vision for your health and fitness, any plan will leave you wandering.

You'll walk away with 7 powerful questions to help define what success looks like for you- from how you want to feel in your body to what sustainable health really means in your life.

Remember: it’s not about doing more.
It’s about knowing where you’re going.

Join us in the Inspire Fitness program: Use the link here: https://inspirehw.com/

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