Women’s Fitness & Health Revolution Podcast

This week we’re diving into one of the most important—yet most misunderstood fitness truths: not all exercise styles build muscle, especially after those glorious newbie gains wear off.   Inspired by a recent client breakthrough (and one well-placed “holy sh*t!” during chest flies), we’re breaking down the major differences between endurance, hypertrophy, strength, and power training—what they are...

This week, we’re peeling back the layers on something that comes up constantly in conversations with clients: "I’m doing everything right… so why do I still feel like crap?" or "There is so much to do - where do I start?" In this episode, I’m sharing the personal and professional perspective I’ve gained on what actually moves the needle when it comes to health — especially in and beyond the perime...

Welcome back to the Women’s Fitness & Health Revolution Podcast! Last week, we covered why resistance training is essential in perimenopause—now we’re tackling how to get started, even when life feels impossibly full. This episode is for you if: You’re over 40 and haven’t worked out in a while (or ever). You’re overwhelmed by the idea of starting something new. You know what you should do, but...

Welcome back to the Women’s Fitness and Health Revolution podcast! In this jam-packed, research-rich episode, we’re diving into one of the most crucial tools for navigating the wild ride of perimenopause: resistance training—and why it’s non-negotiable if we want to feel strong, sharp, and in control in this next chapter. From preventing devastating bone loss to improving brain health and metaboli...

Where I've been, and where this pod is going... Hello amazing listeners! Today's episode is a quick and dirty update about my MIA activity, and some EXCITING news about getting to recommit time to the pod in the VERY near future.   AKA...a big life update and some exciting news for my ladies in the Twin Cities!! If you are interested in learning more about working together in person in the near fu...

In this episode, we dive into the 11 gold-standard practices for resistance training—whether you're just getting started or you're years deep into your fitness journey. We keep it real with a personal story about a back injury that became a wake-up call: mastering the basics and moving well isn't optional—it's essential. We break down the core principles that should guide every training program: T...

Whether you are brand spankin' new to fitness or have been in the game for a while...we ALL need to be hitting these 9 Foundational Exercises every. single. week.   One of the biggest issues with social media fitfluencers is that they get caught up in all these fancy lookin movements that, at the end of the day, may be fun to look at and try...but they don't do much for getting stronger, building...

In this episode, I’m beyond thrilled to dive into a listener-requested topic: menopause fatigue and how to combat it naturally! 🧡 Trust me, she’s not alone. So today, we’re tackling 11 powerful ways to fight menopause fatigue and bring back that much-needed energy.   Struggling with low energy? In this episode, we’re diving into simple, effective ways to feel like yourself again. 🔥 HRT—What you...

Do you know that the number one veggie consumed by Americans is french fries??   We all know we need veggies... But ever since we were kids, most of us have felt like "eating our broccoli" may be more work than it is worth.   Today we are chatting about - WHY we actually need veggies (in layman's terms) - How to cook veggies in a way that is actually...delicious? - Hacks for making it less of a pa...

In this episode of The Women's Fitness & Health Revolution Podcast, we’re diving into the hard truth about getting started with exercise—whether you've taken a long break, never worked out before, or just can't seem to make it to the gym. No sugarcoating today, because your health is on the line.   🔹 Why does working out even matter? (Hint: It’s about more than looking good—it's preventative...

💪 Protein, Protein, Protein! If you’ve spent any time in the wellness space, you’ve likely heard about the importance of protein. But for decades, fat and carbs have stolen the spotlight—until now! In this episode, we’re diving deep into why protein is essential for optimizing health, muscle building, and longevity—and, more importantly, how to easily add more of it to your daily routine. 🔥 What...

🎙️ This ep of The Women’s Health Revolution Podcast is here to empower you to take charge of your health and fitness journey with evidence-based insights and a whole lot of love! 🌟 In Part 2 of our series on group fitness for peri- and post-menopause (or anyone aiming to build muscle), we dive into how to optimize your group fitness experience for strength and longevity. 💪 Discover the five key...

Would it be amazing if we all had the money and time to hire a personal trainer to support our strength training journey safely and optimally through perimenopause? Sure. But here's the deal.  We don't all have the luxury. Between its affordability and availability, group fitness is a great choice to get your body moving. But they're not all created equally... This episode is your ultimate guide t...

HAPPY 2025!!! Raise your hand if you've ever gotten to January, sat down to write your goals for the new year, and then realized...they're the same as last year... You aren't alone. Change is hard.   If these goals were things that were easy for us to accomplish - we'd already be doing them. This year I breakdown, in 4 Steps, the secret to helping you find success with your New Year Resolutions. ....

In this episode, we dive into how summer changes our fitness routines and why that's perfectly okay. From busy schedules to travel plans, it's easy to feel like we're falling out of our workout habits. But guess what? Fitness, like life, is seasonal. Episode Highlights: Adapting to Summer: Embrace the seasonal shift in your fitness routine. Learn why it's beneficial to let go of rigid expectations...

Welcome to this quick and insightful episode where we debunk common fitness myths that might be holding you back or keeping you from getting started in the first place!! It is the first of MANY Myth Bustin eps we have coming your way, so buckle up! And if you have any fitness questions or myths you'd like busted, shoot me an email at kinsey@raiderfitacademy.com or drop a dm at @kinsey.does.the.fit...

In this episode, we dive into the essential exercises that can help you maintain muscle mass, bone density, strength, and overall health during perimenopause.  You’ll learn why movement is critical during this phase and how to incorporate it into your routine effectively.   Resources in this pod: Episode 5: How to Start Strength Training for Women Episode 14: 6 Things I Wish I Knew Before I Starte...

This is a question I get all the time as a coach, and I'm here to give you the answers you need to create a sustainable and effective fitness routine. In this episode, we’ll explore: The factors that determine your ideal workout frequency Why rest days are crucial for everyone, no matter your fitness level The importance of listening to your body and adapting your workouts over time The balance be...

In today's episode, we're breaking down 15 easy and practical hacks to boost your daily movement. Whether you are trying to age well, lose weight, stabilize blood sugar, or just feel freakin awesome... Tune in for a lively discussion on why daily movement matters, practical tips you can implement right now, and a few spicy takes on fitness and health.  Don’t miss out—let’s get moving!   Episode Hi...

I had a birthday this week, and it got me reflecting on how different my life looks than how I imagined it as a kiddo (in the best way possible ps).   One of the biggest differences is my relationship to fitness, food, and my body. We're talkin COMPLETELY different (again...in the best way possible). From counting every single calorie, over training, and feeling miserable and alone to working with...

A healthy menstrual cycle is our fifth vital sign. The fact that we are not taught immediately the importance of our menstrual cycle, and the information it gives us on the daily, will never cease to blow my mind. Tracking our periods is our way of taking care of our body, uncovering if there are any underlying hormonal issues or nutrient deficiencies, alerting us to perimenopause, help us plan ou...

Fitness and wellness trends come and go like the wind. One day something is all the rage, the next there are a million opinions all over the internet arguing why they are the worst.   The current trend that seems to be on everybody's mind lately? The under-desk treadmill (or walking pad).   Today Coach Kinsey gives her hot take on whether to follow the masses or discard it as one more gimmick to t...

Believe it or not, a lot of folks out there have fitness goals that light them up from the inside out that aren't Strength Training!    One of the most common goals I have seen in the last decade of coaching? Race Goals! I. Love. This. But...how do we fit Strength Training in with our runs? Strength Training is a non-negotiable not only for our health and vitality as we age but for keeping us stro...

Today Coach Kinsey answers a question she's gotten time and again from clients and folks at the gym: What does Heavy Lifting really mean? Obviously, it has to look a little different for someone new to fitness vs an Olympic Power Lifter...but how can we know what our version of "heavy" is so we can get the most bang for our buck from our workouts and age with vitality?   Kinsey is gonna give ya tw...

I am soooo excited for this week's episode ya'll. Why? Cus it was our very first QUESTIONS episode! Last week I posted a question box on Instagram asking folks if they had any q's about fitness, nutrition, women's health in general and I got some incredible questions! So BIIIIG shout out to those of you who showed up in the insta box!   Today we answer 3 of em: 1. How do I train with an injury and...