Tina's SurThrival Guide to Health over 40

In the social media eco-system of menopause, HT is so hot right now and it feels like everyone is on it. In this episode, I talk to double board certified OB/GYN, Dr Dineasha Potter-McQuilkin about health benefits and why it's so popular right now who should not use it Side effects Types of hormone therapy Testosterone therapy for women Link here get on the waitlist for my webinar, Navigating...

I posted excerpts from an article by Dr Stacy Sims who was debunking myths about women are supposed to do for their health in menopause.  One of the myths: Do zone 2 cardio elicited a message in my DM’s.  The woman said:  “this is going against what Attia says in his book Outlive.  What’s a gal to do?” In this episode I talk about why I believe Dr Sims over Dr Attia.  Dr Stacy Sims article to read...

I tricked my small group strength training class today when I was testing their strength. In this shortie episode I talk about KPI's (key performance indicators) and why you test them to help you in your strength training journey. And, how women commonly underestimate their own strength. To join the Navigating First Steps Through Perimenopause webinar waitlist that I mentioned, go here: Waitli...

This is a common situation and emotion in our adult lives. Whether it be through divorce or a loss of one of our parents, our living parent may start dating. And when they do, a lot of emotions come up. In this episode I talk with my monthly guest expert, Dr. Christine Hyde, couples and sex therapist about the common emotions that come up as well as strategies to cope with this role reversal with...

I have a friend Ron, who is one of the most confident people know.  He’s not famous.  You probably won’t know him .  Everyone in the gym we go to knows him.   He has his own sense of style, but that’s not even why Ron is notable.  Ron literally embodies the kind of confidence that I wish he could bottle and sell to the rest of us. Ron isn’t arrogant, he is confident in himself and his choices.  An...

In this episode I wanted to share the why and benefits of plyometrics.  Jump training is a type of plyometric exercise. For nearly a year, I’ve been including agility and jump training into my own workouts.  The aim for me is to increase my agility, reaction time, coordination and athleticism by adding in jump training. Listen to the shortie episode to hear more about the benefits of plyometrics a...

Thinking of starting your own business? I've worked for other companies and have spent the last 23 years working for myself. I go through the pros and cons of working for another company and how your core values matter when it comes to being a small business owner. FOOTER: Where to find me or work with me: Instagram: ⁠⁠⁠⁠@IronStrongFit ⁠⁠⁠⁠ Website: ⁠⁠⁠⁠IronStrongFitness.net⁠⁠ My small group s...

My monthly guest, sex and relationship therapist, Dr Christine Hyde, shares how resentments (unmet expectations) fester and deteriorate a relationship and what we can do to change that trajectory. She expresses that primary topic she works through with couples are the resentments that underlie. Learning how to acknowledge and change how we react to our own resentments will change the foundation of...

Last week, I had a conversation with a trainer asking me if she needed any special certifications or books to better serve her clients in perimenopause/post menopause. Menopause has been a taboo societal subject since the beginning of time and it is not only more openly discussed. Because of this, trainers (and everyone actually) have little background or education on what their clients may be exp...

This episode is about how we can create our own opportunities when none seem to be available.  I talk about why I actually opened up my own jewelry stores and the opportunities that opened up to me when I spent 3 years organizing a annual one day event, The Fit Festival. Sharing these two stories with the intention of encouraging you to create your own opportunities. Where to find me or work with...

This episode is dedicated to women 40-55. I share a story about my friend who texted me "Omg she is amazing! We have a plan and I feel so grateful right now, to both you and Dr. Potter. " after meeting with her new gynecologist. If you haven't already found a gynecologist who makes you feel heard and understands truly what you're going through, listen to this short episode. As I...

My monthly guest, Dr Christine Hyde, shares ways to enhance the bedroom through the 5 senses for a wonderful Valentines Day evening (and any romantic evening for that matter. About Dr Hyde: Dr Christine Hyde is the founder of NJ Center for Sex Therapy and has been a practicing sex therapist for over 26 years. Instagram: https://www.instagram.com/sexconsultingwithdr.hyde Website: https://njsexthera...

In this week’s podcast episode, we’re talking about how to make new friends as adults and how to create long lasting beyond superficial friendships. The experts I have on today are two friends in my life who have an abnormally large and deep friendship fabric that surrounds their lives. Sima Schloss, a mixed media artist and adjunct professor, aged 52, is an example of someone who continues to gro...

As I mentioned in the introduction, here is how to join the waitlist for my free 10 Day Fitness Challenge that starts late February: https://straightupstrong.com/2024freechallenge In this episode I share two events in my life (France & a business pitch contest) that have taught me to question discomfort and to say yes to opportunities. I share these two events to encourage you to say yes to un...

This is our last episode for season 1 (2023). The new podcast season will start January 30, 2024. In this episode, Dr. Christine Hyde shares gift ideas for couples based on the five love languages. The five love languages are words of affirmation, quality time, gifts, acts of service, and physical touch. For words of affirmation, Dr. Hyde suggests writing love notes, creating a deck of cards with...

I add HIIT workouts into my week and other post menopausal women should, too, ⁣ HIIT (high-intensity interval training) and SIT (sprint interval training) workouts are beneficial for postmenopausal women because they help improve cardiovascular fitness, increase muscle mass, and boost metabolism.⁣ ⁣ During menopause, women experience a decline in estrogen levels, which can lead to a variety of phy...

I share my honest and candid experience as a step parent for 10 years. This is not to say everyone's experience will be negative. I wanted to share some insight on the difficulties that arise in this role that most people won't tell you publicly. When I think back on my marriage, I believe I would still be married if it were not for the arguments we had about co-parenting (with me as step...

How is this non-profit bringing strength training to survivors of gender based violence and why? Interview with Dianna Scotece, the founder of StrengthIsMine.org. The mission of the organization: M.I.N.E. offers itself as a new tool for survivors emerging from the silence and isolation of gender-related violence,  including physical, emotional, domestic abuse, sex trafficking and exploitation. ​ I...

In this episode, I interview my monthly guest expert, sex therapist, Dr Christine Hyde. We talk about how common painful sex is, what causes it, how a sex therapist helps, the partner of someone suffering through painful sex and how to talk to one's partner. About Dr. Hyde: Dr Christine Hyde is the founder of NJ Center for Sex Therapy and has been a practicing sex therapist for over 26 years....

 “Our epidemic of loneliness and isolation has been an under-appreciated public health crisis that has harmed individual and societal health. Our relationships are a source of healing and well-being hiding in plain sight – one that can help us live healthier, more fulfilled, and more productive lives,” said U.S. Surgeon General Dr. Vivek Murthy. I talk with psychotherapist, Jessica Munoz, about th...

Ron Rapatalo, career & executive coach, shares his experienced advice about identifying and building a circle of mentors to help one through a lifetime of career growth and transitions. He shares how to build the trust to develop one's own network of mentors that do not require us to follow the cookie cutter formula of career networking. All his advice can also be found in his best selling...

3 summers ago, I stopped sleeping. It hit me during a visit to my parents and I was unable to find sleep for months on end. What I didn't know was that it was my one and only perimenopause symptom. Unfortunately, none of my doctors suggested perimenopause even though I was 49 (the most common age for perimenopause!). This is the story of how I found sleep and how every body reacts differently...

If you don't already, you need to start getting copies of your dental and medical records. I give personal examples why in this shortie episode. None of us know when we will need our medical or dental records in a pinch. Better to depend on yourself than an doctor's office to email or mail it to you. Where to find me or work with me: Free Live Peri-Menopause Webinar Sign Up with me Oct 11,...

This week, my monthly guest, sex therapist, Dr Christine Hyde educates on us on kink, as popularized in media by the movie 50 Shades of Gray. Dr Hyde covers what it is, to how many couples engage in kink, to types of kink and how to explore kink with your partner. About Dr Hyde: Christine Hyde is the founder of NJ Center for Sex Therapy and has been a practicing sex therapist for over 26 years. ht...

The 85 year old Harvard study following 724 men of different economic background showed how our close relationships, more than anything else, are what protect people from life's misfortunes, delay mental and physical decline and are better indicators of long happy lives. Yet, as we get older, we have less and less friends, we lose touch and we are pickier about who we want to spend time with....