Tina's SurThrival Guide to Health over 40

I've started from scratch three times — Wall Street, jewelry store, personal trainer. And it turns out, doing it twice before was the best preparation for doing it again. In this episode I talk about why year one of anything is an investment, not a measuring stick — and why you are not failing just because you're not profitable yet. Where to find me or work with me: Website: IronStrongFitness.net...

I sat down with Kristen Arnold — board-certified sports dietitian, former pro cyclist, and someone who has spent 10 years helping women fuel smarter — and we got into all of it: why carbs are not the enemy, what's actually behind those evening cravings, how to eat around your workouts without obsessing over timing, and why eating less is probably not the answer to menopause weight gain. Practical,...

I just got back from a long weekend in Toronto with three kettlebell coaches I barely knew — and it turned into one of my favorite trips ever. This episode is about what happened when I said yes to an invite I wasn't sure about, what I learned about showing up in person, and why easy is exactly why it was enjoyable. This is your sign to say YES to invites. Where to find me or work with me: Get on...

2 weekends ago I competed in the Apex Athlete competition — think NFL combine for regular people — as the only 55-year-old on a field of Olympians, ex-NFL athletes, and collegiate athletes. I placed 47th out of 49 women. And it was one of the best days I've had. This episode is about what I learned by simply showing up — and why putting yourself out there IS being your best. Where to find me o...

I get FOMO at events I've missed. I even get annoyed seeing the posts after I've missed the event but it is because I know how in person events do make real connections. In this episode, I'm coming off my 3rd BellFest and talking about why in person will always beat social media DM's every single time— no matter how good your DMs are. This episode is a short reminder of how AI and...

I talk with cycling coach Marissa Axell, who has nearly 20 years of experience coaching women over 40. We cover perimenopause, performance, sleep, strength training, and why going slower is actually how you get faster. Marissa Axell, a USECA (United Sports Endurance Coaching Academy) certified cycling coach and ACE certified personal trainer with nearly two decades of experience turning riders int...

Two men made assumptions about my all-women's class — and they were dead wrong. In this episode I share what happened, why it lit a fire in me, and what it has to do with why I train for athleticism now instead of just strength. Spoiler: it involves a jump rope and a humbling boxing class. Where to find me or work with me: Website: IronStrongFitness.net Instagram: @IronStrongFit Small group st...

When I started her career at Equinox, I was instructed to sell the way big gyms sell — fear-based assessments, bulk packages, session discounts. I hated it and never looked back. In this episode Ibreaks down why copying corporate sales structure can quietly work against you as a self-employed person, and I share the two business practices an experienced personal trainer shared that offers me predi...

 I just got back from five days in Lisbon helping my friend Teresa open her kettlebell gym. Those five days reminded me of something we all know but conveniently forget— Zoom (or virtual) has a ceiling. On our relationships and on our business. We need to be in the room. I share a few examples of why it pays to take that trip, go to that event or meeting in person. Where to find me or work with me...

After a weekend skiing in Quebec, I noticed something interesting: My legs were fine. My conditioning was fine. But internally, I was done. In this episode, I explore why new skills feel exhausting — even when fitness isn’t the limiting factor. Topics include: The difference between muscular fatigue and nervous system fatigue Why coordination, fear management, and precision create cognitive load W...

At some point in midlife, many of us are given a diagnosis that changes how we move — not because of pain, but because of how the words land. “Bone on bone.” “You have arthritis.” “Degenerative.” In this episode, I share my take on how medical diagnoses are meant to inform — but how they often end up making people feel broken. We talk about: What “bone on bone” actually means on imaging Why arthri...

Jumping for bone density matters. But it’s not the whole story. After watching my 86-year-old dad trip and fall, I started thinking differently about what actually prevents falls as we age. It’s not standing still and balancing on one leg — it’s how fast you can react when something unexpected shows up. In this episode, I talk about: Why “jump for bone density” advice is incomplete What plyometric...

This episode is a timely reflection on the murder of Alex Pretti, the VA ICU nurse, and why events that happen “far away” still affect us deeply. I talk about: Why the news feels heavy, anxiety-producing, and hard to look at How silence and avoidance can increase feelings of powerlessness Three simple ways I take action when I’m not a volunteer or organizer type of person Why “echo chambers” can b...

If your business lives online, staying quiet about politics can feel safer — but not always honest. In this episode, I talk about where I draw my line, why online businesses are in the trust business , and why I’m willing to post in my instagram stories about what I think about current events. I also share how I use money as alignment — including canceling Amazon Prime — and why this is a personal...

From the outside, personal training looks like flexible hours and working out all day. The reality is very different. In this episode, I break down what the life of a personal trainer actually looks like — especially in the early years — including: Why trainers work when everyone else is off The pay reality inside big box gyms The energy cost of “bringing motivation” all day Why independence isn’t...

​​This episode isn’t really about a TV show — it’s about what happens when we judge something (or someone) from the outside. I talk about how Heated Rivalry unexpectedly cracked through an emotional numbness I didn’t realize I was in, and why labeling it as “just smut” misses the deeper point. (And yes, I am part of the HR cult) I explore vulnerability inside rigid systems, the difference between...

Dr. Allison Heffron and I are teaming up to teach a live zoom workshop, Intro to Plyometrics with Pain Free Knees. Get on the waitlist for the Jan 11, 2026 workshop here: https://straightupstrong.kit.com/plyo-pain-free-knees In this episode, we discuss knee pain related to jumping, focusing on the underlying causes and the importance of proper movement mechanics. We emphasize the significance of u...

Your future physical health is linked with your future financial health. This epsiode is to urge you to take action to start saving for retirement, if you haven't already. In this episode I interview my partner, Todd Rothermel, (MBA who works in banking, and obsessed with saving for retirement) on why we save for our future selves AND how it can be simple. You do NOT need an MBA or be a master...

In this episode , Coach Justina Ercole shares her unique journey from a musical theater professional to a certified strength coach and YouTube content creator. She discusses the evolution of her fitness career, the importance of in-person coaching, and how she effectively uses YouTube as a marketing tool. Justina emphasizes the significance of authenticity in building trust with her audience and t...

I just got back from BellFest — a weekend for kettlebell nerds — and I’m still buzzing! In this episode, I share the highlights: co-teaching with Justina Ercole and Lisa Ulley, trying new skills like sandbag and landmine, and the amazing sense of community with fellow coaches and enthusiasts. I dive into why BellFest isn’t about being the best, but about play, curiosity, and connection — and why I...

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. Breat...

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...

Going through a low point in your life? This episode is a reminder that "a-ha" moments in life often happen during our toughest times. In this episode, I share my personal journey of career pivots and life changes—from Wall Street to running jewelry stores in NYC, to discovering my love for fitness and plyometrics later in life. Through each story, you’ll hear how moments of discomfort,...

In this episode, I’m sharing one of the most valuable pieces of advice I got over 20 years ago from my bookkeeper—advice that still serves me every single year. It’s simple, low-effort, and it’s the reason I rarely ever pay for flights. If you’ve ever wondered how I’m able to hop over to France (twice this year!), the Alps, or Mexico without breaking the bank, this episode is for you. I’ll walk yo...

This is the recording from a free live webinar that Coach Matt McInnes Watson and I hosted on Sept 17, 2025 for the public. Topics: What is a plyo (plyometric)?  Why isn’t a box jump one? Common barriers for women over 50 and how to overcome Benefits beyond bone density Scalable logical system to integrate Plyometrics into our over 50 exercise Coach Matt McInnes Watson ​ Instagram:  https://www.in...