Tina's SurThrival Guide to Health over 40

In this episode, I break down the recent debate between Dr. Stacy Sims and Dr. Lauren Colenso-Semple on women’s strength training, nutrition, and performance. We dive into why their advice sometimes seems contradictory—and the key insight that they’re actually speaking to different populations of women . I cover: How heavy vs. moderate weight training works for different women What current researc...

 In this episode, I dive into the remarkable journey of Jenny Lam, a Toronto-based Integrative Nutrition Health Coach and Certified Personal Trainer. Jenny shares her career transition from a lucrative nightlife career as a cocktail waitress to becoming a successful in demand personal trainer. We chat about how she made the change, how the mentors she's had have transformed the way she runs her bu...

In this episode, I chat with kettlebell coach and Bellfest founder Madeleine Conti to talk about how she turned a simple idea into a nationwide kettlebell event, while most kettlebell events and certifications are male run. Madeleine shares how Bellfest was born from a desire to create an inclusive, empowering space in the strength world — one that blends expert coaching, strong community, and a l...

“I can’t sit still for 30 seconds”—if that’s you, same. I’m not a perfect meditator, but even five minutes a day has helped me sleep better, stop 3AM doom spirals, and stay calm in stressful situations (like being inside an MRI machine!). In this short episode, I share how a simple body scan meditation changed things for me—and what the science says about it too. Where to find me or work with me:...

The menopause conversation is everywhere—from TikTok trainers to Instagram medical gurus. But with all the noise, what should you actually be paying attention to? In this short episode, I talk about the trending menopause hacks: Weighted vests, creatine & HIIT and where they rank in importance The real foundations of longevity and performance—for any age, not just midlife The difference betwee...

In this short solo episode, I’m sharing the exact questions I ask during a discovery call with someone interested in working with me. I’m not here to convince anyone—I'm here to help you figure out what actually works for you. If you're trying to get consistent with your workouts, these are the questions I’d ask you, too. Where to find me or work with me: Instagram: ⁠⁠⁠⁠@IronStrongFit ⁠⁠⁠⁠...

In this episode, I reflect on the inspiring journey of former Congresswoman Gabby Giffords, who overcame severe physical limitations after being shot in the head even when doctors didn't know if she would ever speak again. Would you accept the sentence of a doctor if you were told that you would never walk again? I talk about entry points and how we don't need to confine our futures based...

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 chang...

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-2025 The next episode will be in June when I...

In this episode, I’m joined by Dr. Allison Heffron, a rehab-focused chiropractor, acupuncturist, and former nationally ranked Olympic weightlifter who specializes in helping strength athletes train through pain, not around it. With over a decade of clinical experience—and years of getting banged up in roller derby—Allison knows exactly what it takes to stay in the game long-term. We dive into: The...

Summary In 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...

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...

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...

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...

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...

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....

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, sta...

To join the free live webinar next week on Feb 18, 2025, Level Up Your Workouts - How to add in plyometrics, sign up here In 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 accessi...

In this episode, I sit down with Kari Saitowitz , Chief Marketing & Creative Officer at New York Sports Club and the founder of Fhitting Room, a boutique fitness brand that provides classes on demand, live virtual and live in person. Kari shares the story behind her transition from corporate marketing at Pepsi to launching Fhitting Room—starting with a simple email titled "Gym Idea."...

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 inspiratio...

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 act...

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...

In this episode, I sit down with Erika Ettin, founder of A Little Nudge , a pioneering online dating consultancy helping people navigate the world of modern romance on the apps. E We dive into the challenges, common pitfalls, and advice that Erika says is the same regardless of the age of the dater. Erika shares her top insights on: Common mistakes daters make on apps and how to avoid them. How sh...

REPLAY of an important episode I aired earlier this year.  In the social media eco system of menopause, hormone therapy, once perceived as "risky" is now presented as a “must” for women’s health through and past menopause. In this episode, I chat with double board certified OB/GYN, Dr Dineasha Potter-McQuilkin about: The health benefits and why HT has been touted as a “must” by medical influencers...

This episode celebrates Samantha Ciaccia, the groundbreaking founder of Bell Mechanics, the first kettlebell certification created by a woman in a male-dominated industry. From her beginnings as a physician assistant in New York City’s ERs to becoming a globally respected strength coach, Sam talks with me about how her idea turned into a highly regarded education for trainers both new and experien...