Send us a text January invites us to embrace a slower pace rather than an overwhelming reset. By honoring nature's rhythms, we reflect on past habits, adopt intentional goals, and cultivate a healthier lifestyle throughout the winter months. • Embracing a relaxed January instead of a rush for new resolutions • Seasonal rhythms promote rest and introspection • Intentional goal setting allows for sustainable habit changes • Morning routines can set a positive tone for the day • Mindful eating enha...
Jan 07, 2025•24 min
Send us a text Struggling with irritable bowel syndrome can feel like an endless maze of discomfort and confusion, as both my guest Atavia and I know all too well. Atavia, a thoughtful online nutritional therapist, opens up about her personal battle with IBS beginning in her early twenties, sharing the hidden challenges of weight loss and anxiety. Throughout our conversation, we shine a light on the shortcomings of traditional medical treatments and underscore the transformative power of knowled...
Nov 04, 2024•41 min
Send us a text Imagine a life free from the nagging pain of a stiff neck and aching upper back. Join me, Courtney, your guide and personal trainer, as we explore actionable strategies to combat the discomfort that plagues our modern sedentary lifestyles. We’ll uncover how everyday activities like desk work and driving can sneakily influence our posture, leading to that persistent muscle tension. Together, we'll practice envisioning a string pulling from the crown of your head to correct forward ...
Oct 28, 2024•23 min
Send us a text Ever felt that exercise is more of a chore than a celebration of movement? Join me, Courtney, as I promise to reshape the way you think about staying active, especially during midlife. Let's transform exercise from a grueling duty into joyful moments that nourish both your body and spirit. We'll explore nurturing movements that seamlessly integrate into your life, enhancing your health, longevity, and overall well-being through techniques like habit stacking and movement snacks. D...
Oct 21, 2024•29 min
Send us a text Unlock the secrets to a healthier midlife as we explore the transformative power of core strength and balance. What if achieving true core strength is less about six-pack abs and more about the collective muscle power of your back, diaphragm, hips, and pelvic floor? Join us for a journey into understanding how strengthening these vital muscle groups can improve posture, reduce back pain, and combat the natural muscle loss that accelerates after age 40. We’ll discuss the often over...
Oct 14, 2024•23 min
Send us a text Ever felt that your body is trying to tell you something? Join us for an illuminating conversation with Lisa Kilgore, a registered holistic nutritionist and the author of "Undieting." Lisa shares her powerful story of overcoming severe health issues through the magic of nutrition. Discover the importance of creating individualized nutrition plans, the transformative power of listening to your body's needs, and how small, sustainable changes can make a world of difference in fighti...
Oct 07, 2024•48 min
Send us a text Curious about how hormonal changes are impacting your exercise routine? Discover the secrets to maintaining health, strength, and energy through midlife as we delve into the effects of fluctuating estrogen, progesterone, and testosterone. We'll share how progesterone can play a key role in managing anxiety and mood swings and offer practical tips for hormonal balance through cycle syncing. Learn how to adjust your strength training to avoid overexertion, reduce the frequency, and ...
Sep 23, 2024•28 min
Send us a text Can supplements really help you shed those stubborn midlife pounds? Tune in to this episode of Moving Through Midlife, where we unpack the truth about weight loss supplements and why they should only support—not replace—a balanced diet and regular exercise. I explain how starting your day with a protein-packed breakfast can kickstart your metabolism and how collagen can rejuvenate your skin, joints, and hair. However, the focus remains on how consistent, healthy habits are the cor...
Sep 16, 2024•20 min
Send us a text Can cutting just 10 grams of added sugar from your daily diet really reverse the biological clock? On this episode of Moving Through Midlife, we explore groundbreaking research from UC San Francisco that suggests it can, particularly for your skin health. Discover how even small changes in your sugar intake can lead to significant improvements in your biological age. We'll unpack the fascinating findings from a study involving diverse women and their epigenetic clocks, and learn w...
Sep 09, 2024•21 min
Send us a text What if you could slow down the impact of aging on your body? Join us on this enlightening episode of Moving Through Midlife as we unpack a groundbreaking study from Nature Aging, revealing how our bodies transform significantly in our mid-40s and early 60s. We'll explore changes in cardiovascular health, metabolism of caffeine and alcohol, immune regulation, carbohydrate metabolism, and kidney function. Learn how these shifts might explain why you can't handle caffeine or alcohol...
Sep 02, 2024•30 min
Send us a text Could simple morning habits really transform your midlife health journey? Discover how exposing yourself to morning sunlight can naturally regulate your circadian rhythm and boost cortisol, setting the stage for a better day. Learn about an effective movement routine that involves lifting your arms overhead to improve posture and support lymphatic drainage. Plus, find out why postponing your first cup of coffee until after breakfast might be a game-changer for managing cortisol le...
Aug 26, 2024•15 min
Send us a text What if the key to better health in midlife is simply slowing down? Join me, Courtney, on this episode of Moving Through Midlife, where we unlock the transformative power of simplifying your wellness strategies. We'll explore how being intentional in three areas—slowing down, moving more, and being present—can transition you from a state of stress to a state of relaxation. This shift not only enhances nutrient absorption and muscle activation but also allows you to fully enjoy you...
Aug 19, 2024•21 min
Send us a text Ever wondered how something as simple as breathing could transform your life? Discover how mastering 360 breathing techniques and proper posture can soothe your nervous system, reduce anxiety, and enhance your overall well-being in our latest episode of "Moving Through Midlife." We’ll uncover the science behind how the diaphragm's movement and its interaction with the heart and vagus nerve can shift you from a fight or flight response to a peaceful rest and digest state. Learn pra...
Aug 12, 2024•19 min
Send us a text Can you truly transform your eating habits by simply paying more attention to your food? Join me, Courtney, on this enlightening episode of Moving Through Midlife, as I sit down with Chef James Barry, the esteemed private chef and visionary behind Eat Pluck, to uncover the secrets of mindful eating. Chef Barry brings to light the contrast between our modern, often confusing dietary landscape and the wisdom of our ancestors. We discuss how understanding and reconnecting with our bo...
Jul 29, 2024•58 min
Send us a text Transform your approach to conflict resolution with insights from Karleene, a seasoned hostage negotiator. Discover the techniques that Karleene uses to navigate everyday conflicts, drawn from her personal experiences balancing a household with a brain-injured husband and seven children. You’ll uncover the five foundational principles she swears by—curiosity, attitude, master listening, connection, and reframing—to control emotional reactions and maintain constructive dialogue. Ex...
Jul 15, 2024•47 min
Send us a text Imagine you're walking confidently through your golden years, free from the fear of falls and injuries. That's not just a dream; it's a reality you can achieve by focusing on one crucial area: your ankles. Join me, Courtney, on this episode of Moving Through Midlife, as I share a deeply personal story about a family member's fall that underscores the undeniable value of ankle mobility and strength. We'll dive into a practical, step-by-step exercise you can start right from your ch...
Jul 01, 2024•10 min
Send us a text Deb Blum is the founder and guide for The Whole Soul Way 12-Month Experience. Having been an empowerment and transformational coach for women for over a decade, she's pulled together everything she's learned on her own path and from her clients into a guided self-paced online course and program. In this program, she teaches a step-by-step process to unhook from fear, conditioning, and other barriers to love so that you can truly enjoy the life you're in and experience emotionally ...
Jun 24, 2024•53 min
Send us a text The first Monday of the month I provide you with a movement snack to see how you are moving in your every day life. Today we are talking about Mobility and these are exercises that we all need to be practicing on the daily. I discuss: -the importance of mobility -what joints should be stable and what joints should be mobile -how to work on foot mobility -exercise to strengthen the big toe -how to increase hip mobility -the importance of adding rotation into your daily life -how to...
Jun 03, 2024•20 min
Send us a text If you struggle with organizing your pictures or not sure how you should create a photo book this podcast is for you. Today I speak with Haleh of Picturli. Haleh Shoa is the founder and CEO of Picturli, a photo organization, curation, archiving and design studio that helps families, individuals and businesses transform their photo mess into one sortable digital library. Haleh and her team meticulously organize their client’s entire photo collections into a sortable and searchable ...
May 27, 2024•33 min
Send us a text Bria Gadd is an holistic health coach, and certified personal trainer and nutrition coach, who specializes in female hormones, helping women with weight release and energy gain in pre and post menopause, and finding clarity in hormonal chaos. We discuss: -What your period says about your health -How sugar affects our periods and overall health in perimenopause -How to handle our energy in perimenopause -Sleep hygiene in perimenopause -Nutrition in perimenopause -The effects of caf...
May 20, 2024•48 min
Send us a text Today I am speaking with Hally Brooke, Founder & CEO of Live Nourished Coaching , is a Certified Functional Medicine Nutrition Counselor, Health & Wellness Coach, and industry advocate. Overcoming personal GI issues and extensive training led her to establish a thriving nationwide practice. Hally's mission at Live Nourished Coaching is to make health coaching accessible to all, accomplished through direct coaching and strategic partnerships. An international speaker, top-l...
May 13, 2024•40 min
Send us a text On the first Monday of the month I provide you with a movement snack to help you move more and better throughout your day. Today I am sharing a way to fire on and strengthen the deep core muscles and pelvic floor. This can be done seated and will help to strengthen the pelvic floor muscles. -an exercise for your pelvic floor -how to fire on and strengthen the deep core -how to strengthen the pelvic floor You can find this video in our community as well: (1) Moving through Midlife ...
May 06, 2024•9 min
Send us a text One thing many people come to me for is motivation. I discuss: Difference between intrinsic and extrinsic motivation How you can start small with your motivation A body in motion stays in motion Finding an accountability buddy to help you with motivation and consistency Find something you enjoy doing to keep you moving. These are the three tips to help you get motivated to start moving more. Head to www.movingthroughmidlife. com to learn more Join our Free FB Community: Moving thr...
Apr 29, 2024•18 min
Send us a text We have all heard that there are things we can do to help increase our metabolism. Today I am sharing with you 2 simple things that you can do to help increase your metabolism naturally in perimenopause. It starts with energy balance and although calories in and calories out are part of the discussion, there are things that can affect how those calories are converted into energy, therefore these two things are simple and effective for helping you to increase your metabolism. I dis...
Apr 22, 2024•18 min
Send us a text Today I am discussing things that can affect your cortisol levels. -What affects cortisol levels -How cortisol rises in perimenopause With cortisol naturally increasing as we enter perimenopause, it is important to understand what may be causing our stress levels to rise so that we can work on decreasing it. I provide you with a checklist to determine how many of these things that can increase cortisol are currently affecting you so that you can take a self assessment to work on d...
Apr 15, 2024•22 min
Send us a text Today I had the pleasure of speaking with Anna Tseng of Plant Nourished. Anna is a plant-based Registered Dietitian with a Master's degree in Public Health Nutrition. She’s also the Founder of PlantNourished, a Podcast Host and an award-winning published recipe creator. Through private coaching and online courses, she helps busy people with health challenges move easily to plant-based eating for optimal health. Anna empowers them with key skills, practical strategies, and tasty no...
Apr 08, 2024•46 min•Ep. 140
Send us a text This week you can test your balance with this movement snack. Each month I like to focus on a movement to help us get stronger or increase mobility. This month I want you to focus on your balance. Try these balance exercises to see how well you do. -First are you able to balance on one leg for 30 seconds? -Are you able to get the glute to fire on? -How does your visual system affect your balance? -Can you do the tandem balance? If you struggle to balance I provide balance exercise...
Apr 01, 2024•11 min
Send us a text Are you having a midlife crisis? Today I am discussing what exactly a midlife crisis is defined as, how you may feel about a midlife crisis, and ways to think about it differently. How this time in midlife can be thought of as more of an awakening, when it tends to happen in our life, and tips on how to handle it. Head to www.movingthroughmidlife. com to learn more Join our Free FB Community: Moving through Midlife (Powered by Form Fit) | Facebook or follow me on IG or Tik Tok cou...
Mar 25, 2024•22 min
Send us a text Today I am speaking with Alicia Berberich about the negative chatter in our head. She is passionate about helping women unleash their true potential to become who they are meant to become. She works with women to release the shackles that bind them to their old ways of thinking so they can achieve their goals, using motivation, mindset, and manifesting skills to provide the resources her clients need to move forward with confidence and gusto. We discuss: -how to work through what ...
Mar 11, 2024•36 min
Send us a text Each month I like to share a movement snack for you to focus on and this month it is going to be about walking. Walking can help to control cortisol, keep blood sugar stable, and is one of the best exercises for tight hips. When you head out for a walk work through different speeds, try different paths and distances, and don't be afraid of the weather as it will bring a different element to your walk. Focus on looking off in the distance to help relax the eye muscles. (listen to E...
Mar 04, 2024•12 min
