Tina's SurThrival Guide to Health over 40

Have you ever worked somewhere where you were respected... but not really seen?In this episode, I share a story from my time on Wall Street—and how a subtle but persistent feeling of being overlooked led me to make a bold career shift. We’ll talk about what it really means to feel seen, how that experience (or lack of it) shapes your confidence, and why a single moment of encouragement can change everything.I’ll also tell you about a moment that surprised me recently—when someone I admire called me an early adopter. Me?! The Queen fan who discovered them in 2017?Whether you're working in finance, fitness, or something entirely different, this episode is for anyone who's ever second-guessed their value in a room full of capable people.👀 We’ll cover:Why being “helped” isn’t the same as being seenA quote from David Brooks that shook meA surprising insight from a coaching call with Shante CofieldThe quiet power of encouragement—and how to give itThis isn’t just about my story—it’s about how you can be the person who sees others clearly… and how that changes everything.Links: David Brooks, How to Know a PersonWhere to find me or work with me:Instagram: ⁠⁠⁠⁠@IronStrongFit ⁠⁠⁠⁠Website: ⁠⁠⁠⁠IronStrongFitness.net⁠⁠My small group strength training schedule in Jersey City: https://www.ironstrongfitness.net/scheduleEpisodes drop once a week.

A mini episode: I share a personal anecdote about when our body barks at us because what we’re doing in the gym is not matching what we do for it outside of the gym.I also mentioned my Intro to Plyometrics live in person workshop I’ll be teaching on June 14, 2025 in NYC.  Waitlist sign up is here:https://straightupstrong.kit.com/live-nyc-plyo-workshop-2025The next episode will be in June when I am back from my trip!Where to find me or work with me:Instagram: ⁠⁠⁠⁠@IronStrongFit ⁠⁠⁠⁠Website: ⁠⁠⁠⁠IronStrongFitness.net⁠⁠My small group strength training schedule in Jersey City: https://www.ironstrongfitness.net/scheduleEpisodes drop once a week.

SummaryIn this conversation, Tina Tang speaks with Kausar Rasul and Doucky, founders of Become Fit Forever, about their approach to weight loss for women over 40. They discuss the challenges faced during midlife, particularly hormonal changes, and how these affect weight management. The BFF method emphasizes sustainable habits, nutrition strategies, and the importance of mindset in achieving long-term health goals. They also highlight the significance of self-advocacy in navigating health issues related to menopause and perimenopause.About Become Fit Forever:Kausar and Doucky are founders of Become Fit Forever and the creator of the BFF Method and BFF app, a proven approach that’s helped over 1,000 women over 40 lose weight, balance hormones, and feel confident in their bodies.Instagram: @become.fitforeverWebsite: https://becomefitforever.kartra.com/page/bffWhere to find me or work with me:Instagram: ⁠⁠⁠⁠@IronStrongFit ⁠⁠⁠⁠Website: ⁠⁠⁠⁠IronStrongFitness.net⁠⁠My small group strength training schedule in Jersey City: https://www.ironstrongfitness.net/scheduleEpisodes drop once a week

Why do some women leak during jumping or running — while others don’t? And is there a one-size-fits-all fix? (Spoiler: Nope.)In this episode, I sit down with Dr. Carrie Pagliano, a leading pelvic floor physical therapist helping postpartum and perimenopausal women move confidently without leaks, pain, or prolapse. We dig into the real reasons behind urinary leakage during high-impact activities (like jump rope) — and why it’s not always as simple as "just do your Kegels."We cover:✅ Why leakage happens for some women but not others✅ The role of hormones, genetics, breath mechanics, and timing✅ What you can try right now — from breathing to body awareness✅ Practical cues and movement modifications for plyometrics✅ How to know it’s time to see a pelvic floor specialistDr. Carrie breaks it all down with zero shame and a whole lot of empowerment. If you or your clients have ever skipped the jump rope because of leaks — this one’s for you. About Dr Carrie Paliano:Dr. Carrie Pagliano is a pelvic floor physical therapist who helps postpartum women and those navigating peri/menopause run, lift, and move without leaks, pain, or prolapse—because women deserve to feel strong and confident at every stage. She’s on a mission to shatter the myths, stop the shame, and give women the tools they need for real recoveryWhere to find me or work with Tina:Instagram: ⁠⁠⁠⁠@IronStrongFit ⁠⁠⁠⁠Website: ⁠⁠⁠⁠IronStrongFitness.net⁠⁠My small group strength training schedule in Jersey City: https://www.ironstrongfitness.net/scheduleEpisodes drop once a week.

In this episode, I dive into the importance of representation, especially when it comes to perimenopause and healthcare. After speaking as a panelist at Senator Angela McKnight’s Power in the Pause: Thriving Through Menopause event, I left with a powerful reminder—who we see in positions of influence and expertise matters.I also discuss the deep-rooted mistrust many African Americans have toward the medical system due to historical exploitation, and how this affects healthcare decisions today. Beyond medicine, I connect this to fitness, where representation is just as crucial. It’s why I always make a point to mention my age—because in an industry dominated by younger fitness influencers, I want women over 50 to see what’s possible for them.Where to find me or work with me:Instagram: ⁠⁠⁠⁠@IronStrongFit ⁠⁠⁠⁠Website: ⁠⁠⁠⁠IronStrongFitness.net⁠⁠My small group strength training schedule in Jersey City: https://www.ironstrongfitness.net/scheduleEpisodes drop once a week

In this episode, I dives into the age-old debate of luck vs. hard work. Inspired by A Fine Balance by Rohinton Mistry, I chat about how the characters’ lives were shaped by forces beyond their control, highlighting that success isn’t always earned through sheer effort. I had previously discussed this in my newsletter, Sunday Strong and referenced that I would drop how to sign up for it here: https://www.ironstrongfitness.net/newsletterIn this episode, I also share insights from Malcom Gladwell's book Outliers and the example of Bill Gates who was lucky enough to have well off parents and go to a school that provided access to a computer a couple decades before most kids would even see one. He is a well known example of right place, right time - luck.Where to find me or work with me:Instagram: ⁠⁠⁠⁠@IronStrongFit ⁠⁠⁠⁠Website: ⁠⁠⁠⁠IronStrongFitness.net⁠⁠My small group strength training schedule in Jersey City: https://www.ironstrongfitness.net/scheduleEpisodes drop once a week.

So many women in their late 40s and beyond feel like their clothes don’t fit right, their style no longer works, and shopping is just frustrating. Body changes during perimenopause and menopause—like weight shifts, bloating, and hot flashes—can make getting dressed feel like a struggle. But the right wardrobe can do more than just fit—it can help you feel confident and comfortable in your skin.In this episode, I chat with Shabrina Kara, stylist and image coach, about how to navigate midlife style shifts and reclaim confidence in what you wear. We cover:✨ The biggest mistakes women make when dressing for menopause✨ How to stop waiting for weight loss to feel good in your clothes✨ Easy wardrobe fixes for body changes, bloating, and temperature swings✨ How to balance style, comfort, and looking current without feeling “too young” or “too frumpy”Shabrina Kara is a stylist and image coach who helps women over 40 redefine their style and reclaim their confidence. She is the founder of Style with Kara and specializes in transforming wardrobes from chaos to clarity. Her mission is simple: to empower women to look and feel great every day. She believes that when you look good, you feel good—and that confidence radiates into every part of life.By curating intentional, versatile wardrobes, Shabrina takes the stress out of getting dressed, helping women build a style that feels polished, authentic, and effortless. Her approach blends timeless fashion with empowerment, ensuring her clients feel confident and ready to take on their day with ease.Instagram: @stylewithkaraWebsite: stylewithkara.comWhere to find me or work with me:Instagram: ⁠⁠⁠⁠@IronStrongFit ⁠⁠⁠⁠Website: ⁠⁠⁠⁠IronStrongFitness.net⁠⁠My small group strength training schedule in Jersey City: https://www.ironstrongfitness.net/scheduleEpisodes drop once a week.

Why are there so few women leading in fitness? After 13 years in the industry, I’ve noticed that major conferences, certifications, and mentorship opportunities are dominated by men. It’s not about exclusion—it’s about a lack of representation and subtle patterns that keep the cycle going. In this episode, I share my experiences and challenge us to rethink how we mentor and uplift future leaders.If you've ever felt subtly left out or an outsider, you're not imagining it. It's up to us to step in to make the difference.Where to find me or work with me:Instagram:⁠⁠⁠⁠@IronStrongFit ⁠⁠⁠⁠Website:⁠⁠⁠⁠IronStrongFitness.net⁠⁠My small group strength training schedule in Jersey City: https://www.ironstrongfitness.net/scheduleEpisodes drop once a week.

In this episode, I sit down with Dave Quevedo, owner of Fit Foundry, an 8,000-square-foot training facility in Hoboken. With nearly two decades in the industry, Dave has trained everyone from new moms to Super Bowl MVPs. He shares how he transitioned from an economics major to a personal trainer, the hustle of building his gym from scratch, and the real challenges of entrepreneurship—funding, staffing, and staying true to his vision. We also dive into gym culture, the importance of community, and what it really takes to open a fitness facility.About Dave QuevedoDave is the Owner and Operator of Fit Foundry LLC, an 8000 SQ FT semi-private and large-group training facility located in Uptown Hoboken, NJ. They specialize in strength training to help their Fanatics get stronger, move confidently, and mitigate injury in a motivating, non-intimidating environment. Throughout Dave’s 19 years of training experience, he has trained everyone from pre/postnatal moms to Super Bowl MVPs (2x’s) and is very involved in the community with his wife, Sarah, and their two children. https://fitfoundry.com/Instagram: @FitFoundryHobokenWhere to find me or work with me:Instagram:⁠⁠⁠⁠@IronStrongFit ⁠⁠⁠⁠Website:⁠⁠⁠⁠IronStrongFitness.net⁠⁠My small group strength training schedule in Jersey City: https://www.ironstrongfitness.net/scheduleEpisodes drop once a week

To join the free live webinar next week on Feb 18, 2025, Level Up Your Workouts - How to add in plyometrics, sign uphereIn this episode, I sit down with Dr. Rachel Ross, a neuroscientist and physician at the Albert Einstein College of Medicine, to explore the fascinating connection between the brain, stress, and eating habits. Dr. Ross shares her research & experience in a way that’s accessible to everyone, breaking down complex science into practical takeaways.Key Topics Covered: Stress and Eating:Dr. Ross explains how stress influences eating behaviors, shedding light on why some people overeat while others lose their appetite under pressure. Brain and Cravings:Learn how the brain regulates cravings and food choices. Dr. Ross offers actionable strategies for retraining the brain to make healthier decisions. Hormonal Changes and Eating:For women in their 40s, Dr. Ross discusses how hormonal shifts affect the brain’s relationship with food and stress, providing insights into managing these changes. The Legacy of Eating Disorders:Dr. Ross dives into the brain’s role in disordered eating patterns, exploring how the body and brain “remember” past eating disorders like bulimia. She explains why this legacy can resurface and shares thoughts on future research in this area. Practical Stress Management:Dr. Ross wraps up with simple, science-backed tips for managing stress to prevent stress-induced eating or unhealthy habits.Whether you're curious about the science behind cravings or looking for ways to balance stress and eating, this episode is packed with insights to help you better understand your brain and body.Dr Rachel Ross:Dr. Rachel Ross is a neuroscientist and physician at the Albert Einstein College of Medicine, where she leads groundbreaking research on the brain’s role in stress, metabolism, and eating behaviors. Her work focuses on how specific brain circuits influence food-related decision-making and disordered eating, with the goal of developing better treatments for conditions like obesity and anorexia. Dr. Ross combines cutting-edge neuroscience with a passion for understanding the mind-body connection, making her insights invaluable for anyone looking to improve their health and nutrition.Ross Lab:https://rosslab.einsteinmedneuroscience.org/https://rosslab.einsteinmedneuroscience.org/Rachel Ross Psychiatry:https://rrosspsychiatry.com/Where to find me or work with me:Instagram: ⁠⁠⁠⁠@IronStrongFit ⁠⁠⁠⁠Website: ⁠⁠⁠⁠IronStrongFitness.net⁠⁠My small group strength training schedule in Jersey City:https://www.ironstrongfitness.net/scheduleEpisodes drop once a week.

I sit down with Hunter Crine, the founder of KBCU (Kettlebell Coach University), a groundbreaking certification program that is reshaping how kettlebell training is taught and practiced.  Hunter shares his journey from a young personal trainer working long hours to building a global community that supports fitness professionals with mentorship, education, and connection. We discuss: The inspiration behind KBCU and its mission to provide what Hunter wished he had starting out. The importance of real confidence, taking risks, and resilience in building a career. How to choose the right mentors, colleagues, and team members based on non-negotiable core values. Why separation through skill-building, seeing mentorship and social proof matters in standing out as a coach. His vision for KBCU as a global destination for fitness professionals seeking meaningful impact. Whether you’re a coach, trainer, or fitness enthusiast, Hunter’s insights will leave you inspired to pursue your passion with intention, build deeper relationships, and face adversity head-on. Hunter Crine  is a passionate coach who is driven by providing the best care to his clients in the business. He spends time learning from experts in the field, training coaches, and passing along his knowledge to change the fitness space for the better. Instagram: @Hunter_Crine KBCU website:https://www.kettlebellcoachuniversity.com/ Where to find me or work with me: Instagram: ⁠⁠⁠⁠@IronStrongFit ⁠⁠⁠⁠ Website: ⁠⁠⁠⁠IronStrongFitness.net⁠⁠ My small group strength training schedule in Jersey City: https://www.ironstrongfitness.net/schedule Each week's episode drops every week.

If you’ve been told you can’t jump because of osteopenia or osteoporosis—or you’re simply scared to try—this episode is for you. I’ll bust myths, share science-backed insights, and walk you through safe, practical ways to incorporate jumping into your workouts. Here’s what we’ll cover: Where the fear of jumping comes from and why it’s often misplaced. Research showing how controlled impact can actually improve bone density. Step-by-step guidance to safely add jumping, from mini bounces to light jump rope. The additional benefits of jumping, including muscle strength, balance, and confidence. You’ll walk away with actionable tips to overcome fear, start small, and use jumping as a tool to support your health and resilience. Don’t forget: My free LIVE webinar, Level Up Your Workouts: How to Add Plyometrics, is happening Tuesday, February 18th, at 7 PM EST. Join the waitlist here to get all the details sent out to you: Where to find me or work with me: Instagram: ⁠⁠⁠⁠@IronStrongFit ⁠⁠⁠⁠Website: ⁠⁠⁠⁠IronStrongFitness.net⁠⁠My small group strength training schedule in Jersey City: https://www.ironstrongfitness.net/scheduleEach week's episode drops every week.

I interviewed my "content crush," Joshua Clay—a trainer with 12 years of experience and a B.S. in Exercise Science. Joshua has a rich background, including working with D1 athletes at UCLA and collaborating with companies like Tonal and Arena Labs to develop scalable coaching systems. He has built a thriving online coaching business that many trainers strive for. In this episode, we dive into how Joshua started working with online clients and grew his business. He shares insights about his business mentor, the systems and apps he uses to streamline client management, and how he balances coaching with content creation. Joshua also talks about the mindset needed for consistent content creation, his approach to marketing, and the transformation that came from letting go of industry perceptions. Whether you're a coach looking to grow your online presence or a fitness enthusiast curious about the behind-the-scenes of online coaching, this episode is packed with actionable advice and inspiration. Tune in to learn how Joshua Clay has built a successful online business and how you can take his experience to help build yours. Joshua Clay Joshua Clay, a trainer with 12 years of experience and a B.S. in Exercise Science, specializes in helping coaches optimize program design for Gen Pop. He has worked with D1 athletes at UCLA, beginners, and companies like Tonal and Arena Labs to develop scalable, high-quality coaching systems. Instagram: @joshualeeclay Website: https://wetrainmnm.com/ Where to find me or work with me: Instagram: ⁠⁠⁠⁠@IronStrongFit ⁠⁠⁠⁠ Website: ⁠⁠⁠⁠IronStrongFitness.net⁠⁠ My small group strength training schedule in Jersey City: https://www.ironstrongfitness.net/schedule Episodes drops every week.

This week, I dive into a topic many women experience but few talk about: stress urinary incontinence (SUI) that is leakage during running, jumping, or even laughing.I talk about the importance of two simple yet powerful tips to prevent leakage while boosting performance:Get stacked – align your ribcage over your pelvis for better pressure distribution and stronger, more efficient movement.Breathe through movement – manage downward pressure and help your pelvic floor work with you, not against you.Even small adjustments can make a big difference. I mentioned the upcoming FREE 30-Day Holiday Fitness Challenge launching in December. Get on waitlist here.

In this episode, I reflect on the seasons of my own life — from my Wall Street career to running a jewelry business, to strength training, and now focusing on agility and plyometrics. Each shift wasn’t about abandoning what came before, but about growing, learning, and following curiosity.While I share my journey, the real message is for you: it’s okay to be in a season. To change focus, explore something new, or feel the itch for growth. Seasons aren’t endings — they’re evolutions. This episode is a reminder that every chapter, every shift, is a natural part of life, and your curiosity and strength will guide you through it.Where to find me or work with me:Instagram: ⁠⁠⁠⁠@IronStrongFit ⁠⁠⁠⁠Website: ⁠⁠⁠⁠IronStrongFitness.net⁠⁠My small group strength training schedule in Jersey City: https://www.ironstrongfitness.net/scheduleEpisodes drop once a week.