Avsnitt
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Friends. Right now, as I write this (and as I record this) it is laughable to believe I could or would have any consistent routine considering that every time I try to make a plan, something bananas happens. This week it was (ready?): stomach flu for kid A, I say up all night furiously washing sheets, towels and blankets all while trying to help kid A (little sips of water, buddy!), we attempt to quarantine kid A from kids B and C, then some random meetings come up later in the week in that we have to attend but don't have time for, everyone exhausted even though we have to work and make food like normal and then once we get back on track, BAM! I get the stomach flu, and the entire cycle starts over again. Does this sound like your life? Is this all a joke that I (or you) would have a routine of any kind when life is one unexpected puke-storm after the next? People. Let’s talk about health and fitness routines for real people living real lives. Everyday women! If you need a little pick-me-up from your latest metaphorical puke-storm (or literal one!), this is the episode for you. Moo hits me with the inspiration, the tough love, the reality check, and the reminder that the goal is long term. We can do it. It is not impossible. Say it with me.
If you enjoy content that is for everyday women trying to figure out the world of health and fitness, then for crying out loud sign up for Moo's newsletter here. Also, follow up on the gram at @FitSisterOfficial.
Thank you for listening!
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We begin with my sorry tale of the February Blues. Moo and I chat about the challenges of maintaining motivation and movement during seasonal slumps, the importance of finding balance in routines, and the need to redefine self-care and happiness. Then we get into a conversation about what strength training is and is not. Specifically, we discuss the role of Pilates in fitness. There is a lot to say here and it is not an easy or short answer. Moo goes to war with phrases like “toned” and “long and lean” and obviously emphasizes that building muscle is what we are all really after, or what we should be after according to Moo and everyone else on the internet. But can we build strength at those cute, adorable boutique studios? Or do we have to grind it out with dumbbells, barbells and those big heavy weight plates? Is being a gym rat the only way!? Tune in and find out! Thank you for listening! If you enjoy our podcast, please share it with a friend and follow us on Spotify! Sign up for Moo’s newsletter here! And find us on Instagram @FitSisterPod.
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Saknas det avsnitt?
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Guys, I recently made the decision to join Planet Fitness and in this episode we discuss my experiences with the gym so far. We explore the challenges of transitioning from home workouts to a gym environment, the importance of understanding different workout types, and the balance between strength training and cardio. Our conversation also touches on effective leg workouts and the significance of finding a routine that fits into a busy lifestyle. We conclude with a listener question about making strength training enjoyable. Moo breaks down some of the barriers to strength training, emphasizing the importance of motivation that goes beyond enjoyment. We also share tips and tricks for making workouts more enjoyable and highlight the role of a coach in achieving fitness goals. I’m not a huge fan of coaches, which is kind of weird because Moo is, well, a coach. Awkward!
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Welcome to episode 21! We get right into it today as I dive into the complexities of being a woman over 40 and discuss the dual messages surrounding fitness and personal growth. We explore the concept of a midlife crisis (guys, it’s a little bit of a crisis), but we also agree that it is an opportunity for evolution and growth. Moo of course emphasizes the importance of healing relationships with our bodies, the significance of strength training, and how these elements contribute to personal empowerment and confidence. Finally, we also touch on cultural expectations of aging and the need for a mindset shift towards embracing new realities and ambitions in midlife.
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I fall apart on the weekends-- this is a known fact. Lots of coffee all morning long, pizza and late night snacking. Moo offers me some guidance on establishing healthy anchors to help me navigate my weekends more mindfully. Then we move on to talk about how to go to the gym for the first time (or maybe the first time since you turned 40); not surprisingly it turns into a conversation about the importance of mindset, motivation, and redefining body goals beyond aesthetics. Small wins are everything, especially when it comes to the world of fitness. Our Fun Follow is a Moo-favorite! Links to Casey Johnston’s work are below.
Casey Johnston’s website
Want to try weightlifting? Don’t let intimidation get in your way (NPR's LifeKit episode featuring Casey Johnston)
Thanks for listening! If you'd like more from Moo, subscribe to her newsletter here!
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For those of us in the midwest, we are officially in the dead of winter. I talk to Moo about how I am moving less and giving up the goal of 10,000 steps. I also talk her through some other health trends that (I think) are not worth my time. We then move on to a listener question about how to recover from being sore, especially when you’re feeling more and more like an old person after a workout. We end with a fun follow that will get you ready for the Superbowl, especially if you are a “sports adjacent” type of fan.
Thank you for listening! If you enjoy our podcast, please share it with a friend and follow us on Spotify! Sign up for Moo’s newsletter here! And find us on Instagram @FitSisterPod
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This might be the first time IN MY LIFE I have deeply reflected on changes I want to make in my life and then put that change into action. No one is more shocked than me. I tell Moo all about it and she shares her new year's goals and progress with me. Then we dive into a listener's question on what happens if we cut back on cardio-- does that mean that we’ll be “out of shape”? We end the episode with a podcast recommendation for those who are interested in a show about personal development with some depth and heart.
Thank you for listening! If you enjoy our podcast, please share it with a friend and follow us on Spotify! Sign up for Moo’s newsletter here! And find us on Instagram @FitSisterPod
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This episode is part two of our in-person conversation about what the new year means for us. We begin with our resolutions and then discuss our “fun follows” for 2025. Social media is blocking us from accomplishing A LOT of our goals, but there are some awesome people out there that make us smile AND give us reliable information.
Thank you for listening! If you enjoy our podcast, please share it with a friend and follow us on Spotify! Sign up for Moo’s newsletter here! And find us on Instagram @FitSisterPod.
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We’re back! And we are recording together, on the same couch! This is a FitSister first! Moo is in town and with the new year here, we have a lot to discuss. First, we start with a Cookie Lady recap. Then Moo and I share our “ins and outs” of 2025. Guys, we go deep! Moo cries and I get a little choked up at the end. I personally love a “new year, who am I?” discussion. January is a perfect time to reflect on where we have been and where we want to go next. We love these conversations! We hope you do too!
Thank you for listening! If you enjoy our podcast, please share it with a friend and follow us on Spotify! Sign up for Moo’s newsletter here! And find us on Instagram @FitSisterPod.
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Well guys, it finally happened. Moo yells at me on the podcast. But I do get a little clap back moment in the end. Long story short, I overate on spring rolls--they were delicious, by the way. But Moo will not allow me to feel as if I was the victim of the situation, despite the fact that I felt powerless in the face of the spring rolls! Then, we get into a listener question about alcohol. We know, it’s terrible for all of us, but Moo explains that again, it’s not that simple. Finally we end with a listener question about animal-free protein.
This is our fifteenth episode! A huge shout out to ALL of our listeners! Thanks for listening and following us along on this journey!
If you enjoy our podcast, please share it with a friend! Sign up for Moo’s newsletter here! And find us on Instagram @FitSisterPod.
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We start off this week’s conversation with a discussion on the recent popularity of jump training for women over 40. Moo explains that this is yet again an example of asking the right questions instead of adopting the latest fad. Jump training may NOT be it for those ladies out there who have had kids, and that’s okay! Then I talk to Moo about how I can’t seem to stay on the health wagon in the month of December. I’m on again off again! Finally, we talk about the little things that make a big difference-- the movement, the boundaries, and remembering our core values. (But again, what if coffee with flavored cream is a core value?) Tune in for another great convo!
Thank you for listening! If you enjoy our podcast, please share it with a friend! Sign up for Moo’s newsletter here! And find us on Instagram @FitSisterPod.
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It is OFFICIALLY the holiday season. In this episode I talk to Moo about some real strategies for staying healthy (healthy-ish, let’s be real) during the holidays. Honestly, no one is here to tell you not to eat the cookies. (I would never make a podcast that told people not to eat the cookies). However, as Moo explains, that doesn’t mean we make choices that we eventually regret. There is a lot of “how to get through the holidays” advice out there, and most of it doesn’t work because it’s not designed for me, or you, fair listener. Moo talks me through how I can maintain healthy habits in the midst of my indulgent season-- and I love the indulgent season!
Thank you for listening! If you enjoy our podcast, please share it with a friend! Sign up for Moo’s newsletter here! And find us on Instagram @FitSisterPod.
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The New York Times recently published an article about the complicated reasons why women workout less than men. If you are a woman, you could have written this article yourself because you already know all of the reasons. But the article made both of us feel like we are not the only ones pushing against an unnamed force. Moo and I share the details of the article and discuss the frustrating reality the article exposes as well as our hopeful solutions. Then, Moo fields a listener question on weighted vests.
Thank you for listening! If you enjoy our podcast, please share it with a friend! Sign up for Moo’s newsletter here! And find us on Instagram @FitSisterPod
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Moo is literally “shook” when I tell how I have (temporarily) ended my late-night snacking habit. (And let’s be real people, it was never really “snacking,” it was dessert. Or desserts-- plural). Then we take a listener question on bread-- multigrain? sourdough? whole wheat? To absolutely no one’s surprise, I confess I love white bread with butter. Moo, being the nutrition coach she is, explains to me that it’s not about ditching my indulgences all together. Okay, yes Moo! Pass the butter! (Can I get that on a t-shirt?)
Sign up for Moo’s newsletter here! And find us on Instagram @FitSisterPod.
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In this episode Moo and I first discuss an important update to my at home workout routine and the role of high intensity interval training/raising your heart rate during a workout/sprint interval training. (There are some people out there who probably disagree with my use of forward slashes in that previous sentence, but I stand by it. Also, that’s part of the conversation! Are these the same or different?) Then I talk with Moo about fiber. She is a big fan of it and I am not getting enough of it-- classic Moo-Nat nutrition situation. Finally, we end with a conversation about how there is a spirituality component missing from a lot of these conversations about women's health and fitness. Let’s get spiritual, people! What’s the fiber for the soul? We discuss.
Sign up for Moo’s newsletter here! And find us on Instagram @FitSisterPod
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This week Moo and I talk about the latest messages from social media surrounding women's health and fitness. First, we unpack the hilarious reel from bigtimeadulting. From Pink to Good Morning America, it felt like everyone saw Caitlin Murray’s satire of all of the messages women receive about what they should and should not be doing. Then we talk about the advice of just ignoring all of the advice and “being ourselves”-- but what if we haven’t thought about who we are since our first kid was born? Finally, Moo and I discuss the latest episode from Science Versus (love this podcast!) about menopause.
Sign up for Moo’s newsletter here! And find us on Instagram @FitSisterPod.
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I’m not sure about you, but in my life pizza is everywhere. And, let’s be honest, it can be a perfect little satisfying meal. (Also, if you have an airfryer, it is delicious and crunchy even when reheated!) But I am consuming too much pizza and I ask Moo for help. Then, Moo talks about how to make healthier food choices when dining out and I reflect on the fact that I haven’t dined out since 2009. Finally we end with a question on what to eat before a workout. Cold pizza? Just kidding!
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On this episode we discuss my birthday. You know I love to indulge, but is indulging a form of self care or is it self sabotage? I tell Moo everything I plan to eat on my birthday and we also talk about how “celebrating” doesn’t have to mean indulging. (That sentence makes me feel so old! But also wise! But also boring!) Then we talk about strength training for beginners. Moo’s takes us through simple yet effective exercises to do at home if you’re ready to start building muscle, but you don’t know where to start. We cover body weight movements, dumbbell movements and barbell training. I share more tales of the garage and how we are all stronger than we think.
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First I talk to Moo about what happens when I lose my momentum and find myself falling back into old patterns of indulgence after a few days of weird schedules and not being able to workout. When I lose the routine I have a hard time with motivation and self-control. Then we answer a listener question about using food as a reward. Finally, we talk through a listener question about losing motivation when there isn’t time to train for competitions and how to build our identities around our own versions of health and fitness.
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In this episode we review Nat’s 33 minute garage gym workout. Moo gives me some high fives and some ways to improve my at-home fitness routine. Then a listener asks about lifting weights and walking as an option for women over 40. I ask Moo about the role of elevated heart rate in our exercise regimens. We end with a conversation about how to find time to workout when we want to be with our kids in the evening and the 5AM morning routine isn’t working for us either.
- Visa fler
