Inspire Fitness

You’ve been told a little leaking is just part of having kids or getting older. It’s common, but it’s not something you have to accept. This week I’m joined by Dr. Caroline Packard, Doctor of Physical Therapy, pelvic floor physical therapist & founder of Connect Pelvic Floor Fitness. Caroline’s own experience with pelvic floor dysfunction led her to build a program that helps women move from p...

You don’t have to gain 5 pounds every holiday season, and you don’t have to go to extremes to avoid it. The stretch from Halloween to New Year’s is about 10 weeks long. For most women over 45, holiday weight gain doesn’t come from one big dinner. It comes from small habits that slip a little at a time. In this episode, I’m sharing the 7 things I would NOT do this holiday season, and the simple str...

My mom was diagnosed with osteopenia at 50. I’m four years out from that age, and I wanted to know if I was as risk. In this episode, I’m telling you the whole story: the two and a half hour drive, the appointment itself, and what my results actually showed. I’ll also tell you what I’m choosing not to share, and why that matters just as much as what I do share. Here’s what you’ll hear: Why I final...

You want to get stronger, but... you're busy. You don't know where to start, but it's never worked for you before. Sound familiar? In this episode, you'll learn why that one little word, "but," keeps you stuck. It quietly cancels everything you just said you wanted. Casey walks you through a simple mindset shift she calls the And + So method. It doesn't pretend y...

You can lose weight on a GLP-1 and still lose the strength you've worked so hard to build. Or you can do it differently. Whether you're taking a GLP-1, thinking about it, or watching someone you love go through it, this conversation is for you. This week I'm joined by fellow Registered Dietitian Ana Reisdorf, MS, RD, founder of GLP-1 Hub. Ana shares her own GLP-1 story, including th...

It's 6am and you're standing on the same scale you've stood on for twenty years. The number moves half a pound and somehow it still gets to decide how your whole day feels. Here's what that number has never once told you: how much of you is bone. How much is muscle. Whether the "progress" you're chasing is actually costing you strength you'll need in ten yea...

Cutting. Bulking. You've heard the terms - but chances are, no one's ever explained them for your body, in this season of life.  In this episode, Casey breaks down what these two phases actually mean, why almost everything you've heard about them was built for 25-year-old men, and how to know whether you're in a fat-loss season or a muscle-building one (spoiler: most of us are...

What happens when you take a break from alcohol-especially as a woman in perimenopause/menopause working toward health and fat loss goals?  In this episode, I’m sharing my personal experience of going alcohol-free, why I’m committing to a “Sober September,” and the surprising benefits I’ve already noticed just two weeks in.  This episode is a replay of one I dropped last year when I was doing a 6...

You could be losing bone right now and never know it. No pain, no symptoms, no warning... until the day you fracture something and your whole life changes.* In this episode, I'm getting personal about a topic that's close to home for me: bone health. Two generations of women in my family didn't find out their bones were weakening until it was already happening. My mom's diagnos...

You want to be consistent. So you download the app, save the workout plan, and try to overhaul everything at once, meals, movement, sleep, water, all of it, starting Monday. By week two, it's gone. You're back to square one, wondering why other women seem to make this look so easy. Here's the truth: the women who are the most successful stay consistent longest - and they didn't...

If your workouts are exactly the same as they were six months ago, that's probably exactly why your results have stalled. In this episode, Casey breaks down progressive overload in plain terms, the tool she uses to actually teach it to her clients (RPE, or rate of perceived exertion), and why so many women unknowingly train the same way for months or years without ever building in real progre...

Your neighbor just dropped another bag of zucchini on your porch, and somewhere between the stuffed boats and the noodle spirals, you started telling yourself you were finally getting your fiber handled. You've been doing the right things, eating the vegetables, filling the plate. And yet the bloating hasn't budged, the energy crashes are still showing up mid-afternoon, and you can'...

A stranger told me, to my face, that I wasn't going to be able to lift it. I didn't get the chance to prove him wrong in the moment, but the story stuck with me for a completely different reason than you'd expect. In this episode I'm telling you exactly what happened on a bike path on Mackinac Island, and why my reaction says more about eight years of strength training than it...

You don't have to quit drinking to reach your goals this summer - but you do need to know what's actually happening in your body when you do, and what to do instead so it doesn't derail your progress. In this episode, we're talking honestly about alcohol, summer, and the social pressure that comes with it. Not from a place of judgment - from a place of finally understanding wha...

There's a decision you've been sitting on. Maybe it's starting a program. Maybe it's committing to tracking your food. Maybe it's finally investing in yourself after years of putting everyone else first. And you keep pushing it to Monday. To September. To when things calm down. To when you feel ready. Here's what I need to tell you: that moment of certainty is not com...

It's mid-July. You started the summer with good intentions. And somewhere between the cookouts, the vacations, the late nights, and the "just this once" moments that have been stacking up since Memorial Day - your routine quietly dissolved. You're not tracking. You're not hitting your protein. You're eating whatever is fastest because the day got away from you again....

It's Tuesday morning. The fireworks are done, the cooler is empty, and somewhere between the cookout and the long weekend you lost your routine. The scale is up. You feel bloated and sluggish and like you undid everything you've been working toward. And the thought that keeps coming back is: I'll start fresh Monday. Or I'll start in Aug. Or September... Here's what I need...

Last week I told you that cardio can't be your whole plan in midlife. This week I'm telling you exactly what the cardio piece should look like. If you missed last week's episode on why your body stopped responding to cardio in perimenopause, go back and listen - the link is in the show notes. This episode picks up right where that one left off. The answer to "what cardio should...

You've been showing up. Walking, running, spinning, moving. You're sweating consistently - and your body has stopped responding the way it used to. Here's what most women don't realize: it's not a discipline problem. It's a hormone problem. And the solution isn't more cardio. It's a completely different approach. In this episode, I'm breaking down exact...

It's mid-June. The evenings are long, the days are warm, and by 8pm you're sitting on the porch - and the kitchen is calling your name. If night eating is your biggest struggle right now, this episode is for you. Here's what most women don't know: night eating is almost never a willpower problem. It's almost always something that happened earlier in the day that your body...

It's June. Summer just started. And if you made it here - through the hard weeks, the missed workouts, the moments you almost quit - I want you to hear something: You are closer than you think. This episode isn't about strategy. It's about the messy, unglamorous middle stretch of a fitness journey - the part nobody talks about - and what it actually takes to push through it when mot...

Summer is here. The cookouts, the lake trips, the photos - all of it. And if you're still feeling stuck in your body right now, this episode is for you. Here's what most women don't realize- the rules of your body have changed in perimenopause - and the strategies that worked in your 30s are actively working against you now. In this episode, I'm breaking down the 7 things I&apo...

Gas stations. Bleachers. Road trips. Concession stands. Hotel rooms. Golf courses. Beach days. Summer is the season that derails more women than any other time of year. Not because they stop caring. Because the structure that holds everything together completely disappears. In this episode Casey delivers your complete summer survival guide - practical, specific, and built for real life. Whether yo...

You're standing in the grocery store. You pick up the bar with "HIGH PROTEIN" across the front in bold letters. You put it in your cart. You're doing the right thing. Except -are you? The "high protein" label has become one of the most overused and misleading claims in the food industry. There is no regulated standard for what it means. Any brand can put it on any pac...

It's Tuesday night. You just got stuck at work and had to pick up a prescription for your mother. You're exhausted, you haven't eaten, and the only thing between you and a complete breakdown is a drive-through or a restaurant with a 20-minute wait. There is no meal prep waiting at home. There is just a menu and a decision. If that scene sounds familiar - this episode is going to cha...