Lean and Strong in Perimenopause Podcast

If you've ever thought your hormones are the reason your body won't change in perimenopause, you are not alone. The truth? It's not that your hormones or metabolism is broken-it's that the old strategies of more cardio, fewer calories, and cutting carbs are working against your body right now. In this episode, I am breaking down 3 hormone-smart shifts you can make to actually start seeing results again. These are the exact mistakes I made myself-even as a coach; and what finally worked to build a leaner, stronger physique in perimenopause. Sign up for the free 5-Day Lean Physique Challenge here. Just 5 days to a leaner, stronger perimenopause body. Challenge begins October 6, 2025!Join my private Facebook group here.Email me at cfitnessonlinetraining@gmail.com

If you have been cutting carbs, fasting, or doubling down on workouts-but the scale won' t budge...Chances are you're missing some key skills that make fat loss actually work in perimenopause. In this episode, I'm sharing my Perimenopause Fat Loss Checklist-the 4 essential skills every woman needs to have a successful fat loss phase:✅Why awareness of how much you are eating matters way more than eating clean✅Improving metabolism and increasing calories so you have something to cut from & won't have to drop calories super low to see fat loss✅Decreasing emotional eating episodes that may be putting you in a calorie surplus; which is causing unwanted weight gain✅Knowing how to structure your meals so you feel satisfied and in controlIf you've been wondering why your fat loss attempts keep stalling, this checklist is the missing piece. Download my free Perimenopause Fat Loss Secrets Guide here. Get the 3 secrets every woman 40+ MUST KNOW to lose 8lbs in 8 weeks-without giving up your favorite foods. NEW! Sign up for my free 5-Day Lean Physique Challenge here. 5 days to a leaner, stronger perimenopause body. Challenge starts Monday October 6. Follow me on IG and send me a message: @cfitness.trainingEmail me at cfitnessonlinetraining@gmail.com

I used to believe that being in perimenopause meant being more strict with my diet to get results. So in my early 40's, I dove into the world of keto and intermittent fasting. And although it did work for me for a while; it left me food focused and feeling restricted. It also impacted my ability to put on muscle. In this episode, I am pulling back the curtain on why I stopped doing keto-the good, the bad, and everything in between. We talk about:The seductive "quick fix" trap The benefits of keto and why it works for fat loss (spoiler alert-it works because it helps you eat less calories)How it wrecked my relationship with carbs and food in generalWhy moderation (and more carbs) was the game changer my body and mind neededIf you are perimenopausal, wanting to lose weight, and considering keto-you need to hear this today. 💗Ready to stop obsessing over carbs and finally feel in control of your eating? 🎁Grab my free guide, The Food Noise Fix here. Follow me on IG @cfitness.trainingEmail me at cfitnesstraining@gmail.com

If you ever thought, "I just want to stop thinking about food all the time", this episode is for you.We're talking about GLP-1 medications like Ozempic and Wegovy-and the surprising reason so many women are drawn to them: the quieting of food noise. But here is the truth...You don't have to take medication to feel normal around food again. In this episode, I am breaking down:What is food noise and where it comes fromWhy GLP-1s reduce food noise-and why that feels like such a reliefWhat this tells us about cravings and binge eatingHow to quiet the chaos without relying on medsWhat food peace can look like (and why it's possible for you)If you've ever struggled with bingeing, emotional eating, or constantly thinking about food-this episode will hit home.Want to take the next step towards food peace? Grab the free Food Noise Fix and discover how to quiet the mental chatter and feel more in control-without a new diet or meal plan. 👉Grab the Food Noise Fix here💌Email me here to inquire about training and coaching with me.

Maybe you know that moderation is the answer...but why does it feel impossible to stick to?If you are stuck in the "good all day", and spiral out of control at night cycle-or constantly swinging between restriction and overeating-this episode is for you. I'm breaking down:The benefits of developing the skill of moderation-including quieting food noise, enjoy favorite foods without spiraling out, feel more satisfied (not deprived).Why willpower isn't the answer and why "getting it out of the house" only works for so long.Simple ways to feel more satisfied with your food-physically and mentally. What you actually need to eat (and think) to stop cravings, feel in control, and stay consistent. And if fat loss is your goal, moderation isn't "a nice idea"-it's essential. When you stop obsessing about food, you free up the mental energy to eat in a way that supports fat loss without restricting or starting over every Monday. Grab my free Preemptive Cheat Sheet to get ahead of cravings before they start. Get immediate access here. Join my private Facebook group for women, Lean & Strong in Perimenopause; and ask me your burning questions about getting lean and toned in your 40's and beyond. Email me at cfitnessonlinetraining@gmail.com

In this episode of the Lean & Strong in Perimenopause podcast, I am breaking down why I don't recommend HIIT for women in perimenopause-even if it used to "work" for you before.Here is why:It's a muscle killer (and muscle gives you that toned look that you want)It ramps up hunger and cravings leading to fat gainIt doesn't play nice with changing hormonesChasing "calories burned" can mess with your head and your resultsIf you want to get a leaner, stronger, and stop fighting your body, this one is a must-listen. And If you are ready to trade burnout for results-my Lean Physique FREE 14-day trial is now open. Strength training + flexible nutrition + 1-1 coaching that works for YOU and your life. Grab your free Lean Physique trial here. Email me at cfitnessonlinetraining@gmail.com to book your free session with me or to inquire about being a guest on my podcast. Join my private Facebook group for women only here.

If your goal is building muscle and losing fat-you need to hear this today. You may be doing all the things. You are eating high-protein, and you're lifting. But you're frustrated because your glutes are flat, your waist is getting bigger, and you don't look toned even though you work out 5-6 days a week. Ugh!Let me be honest here. The problem is that you are trying to reach TWO COMPLETELY DIFFERENT GOALS! Building muscle while losing fat at the same time. This does not work well for most perimenopausal women because your nutrition will be completely different for these two goals. This is going to be especially true if you have a long dieting history. In this episode, I share my Lean Physique FRAMEwork, my proven, simple framework for helping you achieve physique change-yes, even in perimenopause. Get more info on my membership for women over 40, Lean Physique. For a limited time, sign up for my FREE 2-week trial that includes 1-1 coaching. Join my private FB group for women onlyEmail me to inquire about being a podcast guest or 1-1 coaching or personal training

Been lifting weights for years, but you don't look like you work out?Flat glutes? No definition? Looking bulky or skinny-fat? And you have been working out for years and you wonder if building a body you want at this age is even possible?!I've got you! I have TOTALLY been there before! The good news is that this is fixable. It's likely not your age, genetics, or menopause...It's because you are making mistakes with your nutrition! In this episode, we go over 2 not-so-obvious mistakes that women make with their nutrition; that is costing them the lean and toned look that they desire. This is EXACTLY what I am teaching inside my FREE upcoming training A Leaner, Fitter, YOU. If you want the secrets to building sexy ass muscle and getting lean AF in your 40's & 50's ⁠sign up here. ⁠⁠Join my private Facebook group for women only⁠Email me at ⁠cfitnessonlinetraining@gmail.com

Been lifting weights for years, but you don't look like you work out?Flat glutes? No definition? Looking bulky or skinny-fat? And you have been working out for years and you wonder if building a body you want at this age is even possible?!I've got you! I have TOTALLY been there before! The good news is that this is fixable. It's likely not your age, genetics, or menopause...It's simply because you are making mistakes with your training. In this episode, we go over 4 common mistakes that women make with their training; that is costing them the lean and toned look that they desire. This is EXACTLY what I am teaching inside my FREE upcoming training A Leaner, Fitter, YOU. If you want the secrets to building sexy ass muscle and getting lean AF in your 40's & 50's sign up here. Join my private Facebook group for women onlyEmail me at cfitnessonlinetraining@gmail.com

Over 40 and struggling with binge eating? It's not your willpower-here is what is REALLY going on. In this podcast episode, we explore how the way you dieted back in your 40's could be contributing to your binge eating behavior. Plus get the top 5 mistakes women make with trying to lose weight that are actually causing more harm than good. Join the FREE 5-Day Food Freedom Challenge here! Put a stop to binge eating and start seeing sustainable weight loss! Challenge starts Monday March 17, 2025!Grab my FREE Preemptive Cheat Sheet here and decrease night snacking by 50% THIS WEEKI appreciate your reviews! Email me at cfitnessonlinetraining@gmail.com to apply for coaching or to inquire about being a guest on my podcast.

If you are struggling with overeating at night or over the weekend, this one shift can change how you respond to those cravings. Be sure to grab my FREE Preemptive Cheat Sheet so you can start eating normal and feeling more in control around food THIS WEEK! If you are.... A woman over 40 Struggling with staying consistent with your nutrition Stuck in the belief that "nothing works" or that you will never figure out how to eat normally. Dealing with a sluggish metabolism after years of dieting. You are dealing with yo-yo dieting, losing or gaining the same 10-30lbs. OR dealing with weight loss resistance or gradual weight gain over time. Experiencing guilt and shame after eating. Have no self-trust around food, and you experience anxiety going in to holiday events, dining out, or any social situation. Then you may be a good candidate for my 1-1 program Moderatation365, which is my program designed to help you eat the same on Saturday as you do on Monday. Program starts late January 2025. Send me an email at cfitnessonlinetraining@gmail.com to apply. Space is limited! Join my private FB group for women only here.

Here is everything you need to know about how to thrive (and not just survive) during perimenopause! Join me and Dr. Cathleen Brown, aka Dr. Cat for an unfiltered conversation about perimenopause, lifestyle changes, hormone replacement therapy, and more! Dr. Cat is a board certified OBGYN and an educator on perimenopause/menopause and hormone replacement therapy. She provides telemedicine care to patients and is the medical director at Winona. You do not have to suffer through menopause. And you don't have to wait until you are officially menopausal to get treatment. Tune and take power of your health! Find helpful articles about women's health, discover more about hormone replacement therapy, and book an appointment at winona.com. Get the Ultimate Guide to 100+ Menopause Symptoms here Follow Dr. Cat on Instagram @drcatobgyn Reach me at cfitnessonlinetraining@gmail.com to inquire about working with me or about being a guest on my show. Need help with the lifestyle stuff? Check out my fitness and nutrition membership for women, Lean Physique and get started today.

Join me for a juicy discussion with fitness and life coach, Jen Rulon. Jen is a retired triathlete and triathlete coach who has competed in 15 Ironmans; and has been in the online coaching space since 2001. While training for her last Ironman, Jen had a realization that is was time to shift her training; and that other women needed her help who are going through a major change(s) in their lives. Jen now works with women in their 40's and 50's, helping them navigate the next chapter through weight training, nutrition, and mindset. Join us for a discussion on navigating big life changes such as perimenopause and menopause; and how to make this time the best of your life! Here is to the next chapter! You can find Jen at jenrulon.com. You can also follow Jen and her inspiring content on IG @coachjenrulon. Follow me on IG @cfitness.training. Join my private Facebook community for women here. Email me at cfitnessonlinetraining@gmail.com to apply for 1-1 coaching, or to inquire about being a guest on the show.

Doing everything but you haven't lost any weight in two months or more? I've been there. I understand how frustrating it can be when you are putting in a lot of work with little results in return. But by fixing some not-so-obvious mistakes, you too can get past ANY weight loss plateau! Tune in to this episode for the scoop! In my FREE upcoming live video series, Nutrition Secrets for Women, I coach you through the things that are getting in the way of the body you dream of. Feel like your body is working against you? You won't want to miss this! Putting in the time and effort with exercise but still not seeing results? This video series is for you. Frustrated that you just can't seem to be consistent and stick with the plan? We will cover this in the series! Don't miss out on this opportunity to get coaching for FREE! Discover the secrets to building a body you love in your 40s and beyond. Sign up for Nutrition Secrets for Women here. By signing up get access to the video series and the replays, plus email reminders so you don't miss a thing! When: November 14, 19, 21 2024 at 2 pm CST Where: My private Facebook group, Lean Lifestyle. Request to join here. Email me at cfitnessonlinetraining@gmail.com to inquire about coaching with me or to inquire to be a guest on my podcast.

Attention Ladies Over 40! If you are struggling with weight loss, even though you eat healthy or work out regularly.... If you are are experiencing fat gain especially around the belly with no change to diet and exercise... And the things that used to work for you such as exercising more or doing more cardio just isn't working for you anymore... Then you may be dealing with perimenopausal weight loss resistance. And I am willing to bet to fix this weight loss resistance you may have tried... Exercising more/doing more cardio Starting yet another diet, detox, or cleanse Eating clean, taking out food groups Unfortunately these things are not sustainable and can actually make weight loss even more difficult. But good news, you CAN get past the weight loss plateau without restrictive diets or exercising like a maniac. In this episode, we discuss the three most common and not-so-obvious fat loss mistakes when it comes to sustainable weight loss; PLUS the solution to sustainable weight loss that takes just 5 minutes a day. Email me at cfitnessonlinetraining@gmail.com and I will send you my free Fat Loss Secrets for Women Guide; and the link to grab my Women's 28-Day Macro Counting Challenge for just $129 (regular price $549). Get started today and start seeing sustainable weight loss results! Join my private, women-only Facebook community Lean Lifestyle here

Struggling with fat loss in perimenopause? If so this episode is for you. The reality is, it IS more difficult to lose body fat and keep it off during perimenopause and beyond. This is due to hormonal shifts, a natural decline in physical activity, and managing stressors in our lives. But the good news is that it IS absolutely possible to get past the plateau; lose weight and keep it off no matter what your age is. In this episode we discuss common mistakes women make when it comes to losing fat in perimenopause; and what you can do to get past the plateau. Join my private Facebook group for women, Lean Lifestyle. Check out my YouTube series Body Recomposition 101. Apply to work with me one-on-one or to inquire about collaboration. Send me an email at cfitnessonlinetraining@gmail.com

Let's settle this debate once and for all! I have been receiving a lot of questions about intermittent fasting. If it's necessary for fat loss, and if it is ok for hormonal health. And just recently, I have slightly changed my stance on it due to my own experiences and results using intermittent fasting. In this episode we explore: The pros and cons of intermittent fasting. How it actually works for fat loss. Suggested intermittent fasting windows. The effects in can have on lean muscle mass. I hope that by sharing this you can decide for yourself if intermittent fasting is right for you. Just one VIP spot (includes one-on-one coaching with me!) left inside my membership for women, Lean Physique. Get more info and snag your spot here. Join my private Facebook group Lean Lifestyle here. Stay in the loop about the upcoming 28-Day Women's Macro Counting Challenge! Email me at cfitnessonlinetraining@gmail.com for inquiries about coaching or collaborations.

This is controversial.... Just recently I came forward with something I have been wanting to talk about for a long time. I am hoping by sharing my experience and perspective as a personal trainer; I can help women who want to improve their body composition and manage perimenopausal symptoms.  I am talking about the suggestion or belief that high-intensity workouts, such as Burn Bootcamp and Orange Theory, are optimal for weight loss. In my opinion they are not.  Now before I get attacked here, I am talking to a specific population here: Women who have been training consistently for a year or more. Perimenopausal women Women with hormone imbalances. Women who want improved body composition (more muscle, less fat).  As an ex-employee at Burn Bootcamp, and a personal trainer who has worked with hundreds of women 40 plus; I have decided to speak on my stance of this common belief. This has been a long time coming, 3 years to be exact.  Key points in this episode: Too much cardio and HIIT training is stressful on the body. Inflammation, wonky hormones, poor recovery, injuries. Building muscle gets more challenging with time as your body adapts. At a certain point, you may want to consider working out in a gym, where you can easily increase weight loads; so you keep seeing steady results.  Cardio doesn't equal fat loss. Cardio is WAY overused at these places, and it's stressful on the body and detrimental to muscle tone.  You are leaving strength and muscle gains on the table. Which is negatively impacting body composition. Increased hunger and cravings from overtraining/too much cardio. "Never doing the same workout twice" is bullshit marketing; and not necessarily a good thing. Listen now for the whole scoop! Hang out with me below! Join my private FB group Lean Lifestyle here. Subscribe to my YouTube channel here. Join my membership for women over 40, Lean Physique. Email me at cfitnessonlinetraining@gmail.com

Struggling with perimenopausal weight gain? You are going to want to tune in to this. During Perimenopause, the onset of menopause, it is common to experience symptoms such as weight gain or weight loss resistance. The good news is that you can greatly improve perimenopausal symptoms, and body composition by making manageable changes to fitness, nutrition, and lifestyle. Check out my fitness and nutrition membership for women, Lean Physique. Space is limited. Join my free, private FB group here Email me about one-on-one coaching or collaborations at cfitnessonlinetraining@gmail.com Follow me on IG @cfitness.training

Yes! It is absolutely possible to build muscle and get lean in your 40's and beyond. Just a few years ago, I wondered myself if this was really possible. I was struggling particularly with building muscle; and believed for so long that it just wasn't in the cards for me. The reason I believed this was, I was training hard and working out most days-but I wasn't seeing any change to my body. Now that I am on the other side, I realize now I was making costly mistakes with my training and nutrition. In this episode, we discuss these mistakes and how to avoid them so you can stop struggling and start seeing results. Take a peak at my membership for women, Lean Physique Check out my YouTube Channel Join my Free Facebook group Lean Lifestyle Email me at cfitnessonlinetraining@gmail.com