70: A Case For Cardio

70: A Case For Cardio

For midlife women- cardio has gotten a bad rap lately. Today we explore the importance of cardio for overall health and longevity, emphasizing the need to balance cardio with strength training. The episode delves into the different aspects of cardio health, including the minimum effective dose, types of cardio, recovery, and fueling. The integration of cardio and strength training is highlighted, along with the significance of choosing sustainable cardio activities. Takeaways * Cardio is essential for heart health and longevity * Balancing cardio and strength training is crucial for overall health Thanks for listening whether you were folding laundry, going for a walk or whatever other multi-tasking you were getting after. I am having so much fun sharing and connecting with you, badass!  Be sure to hit subscribe and get notified of the next impactful episode of The Badass Reset Club which drops every other Tuesday. Curious about how Symmetry can help you boost performance, get out of pain and fix your posture? Book a free call! https://www.heatheryanceyfitness.com/Symmetry [https://www.heatheryanceyfitness.com/Symmetry] Join The Menopause Strength Society  https://www.heatheryanceyfitness.com/community [https://www.heatheryanceyfitness.com/community] Follow me on Instagram https://www.instagram.com/coachheatheryancey/  [https://www.instagram.com/coachheatheryancey/] If you want to watch the podcast to see if I actually did something with my hair, find us here: https://www.youtube.com/@heatheryanceyfitness [https://www.youtube.com/@heatheryanceyfitness] Wanna get STRONG? Grab my free 4 week Strength Training program! In 1 month, you will feel stronger, more confident and badass again! https://www.heatheryanceyfitness.com/opt-in [https://www.heatheryanceyfitness.com/opt-in]

69: The Nervous System Truth Midlife Women Need with Dr. Alexandra Howson

Rest is not a luxury - it’s medicine, especially in midlife.   In this episode of The Badass Reset Club, I’m joined by Dr. Alexandra Howson to unpack why women in perimenopause and menopause feel exhausted, wired, and burned out and why pushing harder is no longer the answer.   Dr. Howson is the host and producer of the Write Medicine podcast, author of WriteCME Roadmap, and a Yoga for Menopause & Women’s Health specialist. She blends science and storytelling to help midlife women regulate their nervous systems, slow down, and restore energy through intentional rest.   After navigating her husband’s stroke during Covid, panic attacks, and cumulative life stress, Alexandra learned firsthand that rest isn’t optional, it’s essential. In this conversation, we explore what’s actually happening in the nervous system and hormones when rest is ignored, why midlife is a biological turning point for burnout, and how micro-rest practices and mindset shifts can help women reset and thrive without stepping away from their lives.   If you’re tired of white-knuckling your way through midlife and ready for a smarter, more sustainable reset, this episode is for you.   Find Dr. Alexandra at: LinkedIn [https://www.linkedin.com/in/alexhowson/] | FB [https://www.facebook.com/bodywisemethod/] | IG [https://www.instagram.com/thebodywisemethod/] | Website [https://www.alexhowson.com/bodywise] BodyWise [https://writemedicine.mysamcart.com/bodywise/] Program: Next cohort starts January 10 @ Mount Si Physical Therapy Wellness Collective, North Bend, WA   Resources Freebie: BodyWise Rest Reset [https://app.helloaudio.fm/feed/77c9962e-5661-4b6e-a7a2-bbc8bffd3a2f/signup]   Thanks for listening whether you were folding laundry, going for a walk or whatever other multi-tasking you were getting after. I am having so much fun sharing and connecting with you, badass!    Be sure to hit subscribe and get notified of the next impactful episode of The Badass Reset Club which drops every other Tuesday.   YOUR MIDLIFE RESET: 1/31/26 Seattle, WA [https://www.eventbrite.com/e/your-midlife-reset-tickets-1979828208467?aff=oddtdtcreator] Grab your besties and get in the room for this 360 health day!    Curious about how Symmetry can help you boost performance, get out of pain and fix your posture? Book a free call! https://www.heatheryanceyfitness.com/Symmetry [https://www.heatheryanceyfitness.com/Symmetry]   Join The Menopause Strength Society  https://www.heatheryanceyfitness.com/community [https://www.heatheryanceyfitness.com/community]   Follow me on Instagram https://www.instagram.com/coachheatheryancey/ [https://www.instagram.com/coachheatheryancey/]   Ladies, join our private facebook for menopause support and more! https://www.facebook.com/groups/badassresetclub [https://www.facebook.com/groups/badassresetclub]   If you want to watch the podcast to see if I actually did something with my hair, find us here: https://www.youtube.com/@heatheryanceyfitness [https://www.youtube.com/@heatheryanceyfitness]   Ready to feel better with the Age Like a Badass Menopause course? Grab it and start taking action today! https://www.heatheryanceyfitness.com/offers/BEHgRUEg [https://www.heatheryanceyfitness.com/offers/BEHgRUEg]   Wanna get STRONG? Grab my free 4 week Strength Training program! In 1 month, you will feel stronger, more confident and badass again! https://www.heatheryanceyfitness.com/opt-in [https://www.heatheryanceyfitness.com/opt-in]   Thorne Collagen discount - https://www.thorne.com/u/Yancey [https://www.thorne.com/u/Yancey]    Platinum Red Light Therapy - https://snwbl.io/platinumled-therapy-lights/ZEZAC8005 [https://snwbl.io/platinumled-therapy-lights/ZEZAC8005]

68: The One Thing You Must Do Before You Set Goals for 2026

As the year comes to a close, many women feel a quiet frustration: I know what to do… so why doesn’t it feel like it’s working yet?  In this episode of The Badass Reset Club, Heather invites you to slow down before rushing into the next plan or goal. Instead of focusing on what didn’t change, this conversation walks you through a meaningful year-end reflection- physically, mentally, and spiritually. You’ll explore why body composition, energy, and muscle changes often take longer in midlife than we expect, how mental resilience and stress responses shape consistency, and why reconnecting with purpose and meaning is a missing piece of sustainable health. This is not about fixing yourself for the new year. It’s about recognizing the progress you’ve already made, naming the wins you may have overlooked, and carrying clarity, not pressure into 2026. Grab a notebook, take a breath, and reflect alongside this episode as you reset with intention.   Thanks for listening whether you were folding laundry, going for a walk or whatever other multi-tasking you were getting after. I am having so much fun sharing and connecting with you, badass!    Be sure to hit subscribe and get notified of the next impactful episode of The Badass Reset Club which drops every other Tuesday.   JOIN THE JANUARY STRONG RESET CHALLENGE!  [https://www.canva.com/design/DAG7zJC-UyI/eTapIXQKZLY89glXO1aEXg/view?utm_content=DAG7zJC-UyI&utm_campaign=designshare&utm_medium=link2&utm_source=uniquelinks&utlId=h943ed9ae11]   Curious about how Symmetry can help you boost performance, get out of pain and fix your posture? Book a free call! https://www.heatheryanceyfitness.com/Symmetry [https://www.heatheryanceyfitness.com/Symmetry]   Join The Menopause Strength Society  https://www.heatheryanceyfitness.com/community [https://www.heatheryanceyfitness.com/community]   Follow me on Instagram https://www.instagram.com/coachheatheryancey/ [https://www.instagram.com/coachheatheryancey/]   Ladies, join our private facebook for menopause support and more! https://www.facebook.com/groups/badassresetclub [https://www.facebook.com/groups/badassresetclub]   If you want to watch the podcast to see if I actually did something with my hair, find us here: https://www.youtube.com/@heatheryanceyfitness [https://www.youtube.com/@heatheryanceyfitness]   Ready to feel better with the Age Like a Badass Menopause course? Grab it and start taking action today! https://www.heatheryanceyfitness.com/offers/BEHgRUEg [https://www.heatheryanceyfitness.com/offers/BEHgRUEg]

67: Stress vs. Trauma in Midlife with Dr. Aimie Apigian

So many midlife women describe themselves as stressed, but what if what we’re calling “stress” is actually something deeper happening inside the body? In this powerful conversation, Heather sits down with Dr. Aimie Apigian, physician, speaker, and author of The Biology of Trauma, to unpack the difference between everyday stress and stored trauma that shows up as overwhelm, exhaustion, irritability, or feeling “stuck.” Together, they explore why midlife is often the moment unresolved patterns surface, how the nervous system drives our physical and emotional responses, and why pushing harder, at work, at home, or even in the gym, can actually reinforce a survival state. Dr. Aimie shares how to know the difference of recognizing tools for healing rather than triggers for dysregulation, and she offers the first steps to reset your system, build true resilience, and reconnect with the energy and clarity you’ve been missing. If you’ve been living in go-mode for so long it feels normal, this episode will help you understand your body, reclaim your power, and finally begin your reset. Find Dr. Aimie here: https://www.biologyoftrauma.com/ [https://www.biologyoftrauma.com/] Grab The Biology of Trauma here [https://www.amazon.com/s?k=dr+aimee+apigian+book&hvadid=580689214450&hvdev=c&hvexpln=0&hvlocphy=9033334&hvnetw=g&hvocijid=3958729750373046508--&hvqmt=e&hvrand=3958729750373046508&hvtargid=kwd-2328738086101&hydadcr=15521_13517390&mcid=8ba6ff8d53b332e0b52fbead9075dc0b&tag=googhydr-20&ref=pd_sl_5gahdf121e_e] Thanks for listening whether you were folding laundry, going for a walk or whatever other multi-tasking you were getting after. I am having so much fun sharing and connecting with you, badass!  Be sure to hit subscribe and get notified of the next impactful episode of The Badass Reset Club which drops every other Tuesday. Curious about how Symmetry can help you boost performance, get out of pain and fix your posture? Book a free call! https://www.heatheryanceyfitness.com/Symmetry [https://www.heatheryanceyfitness.com/Symmetry] Be a founding member of The Menopause Strength Society and join today! https://www.heatheryanceyfitness.com/community [https://www.heatheryanceyfitness.com/community] Follow me on Instagram https://www.instagram.com/coachheatheryancey/ [https://www.instagram.com/coachheatheryancey/] Ladies, join our private facebook for menopause support and more! https://www.facebook.com/groups/badassresetclub [https://www.facebook.com/groups/badassresetclub] If you want to watch the podcast to see if I actually did something with my hair, find us here: https://www.youtube.com/@heatheryanceyfitness [https://www.youtube.com/@heatheryanceyfitness] Ready to feel better with the Age Like a Badass Menopause course? Grab it and start taking action today! https://www.heatheryanceyfitness.com/offers/BEHgRUEg [https://www.heatheryanceyfitness.com/offers/BEHgRUEg] Wanna get STRONG? Grab my free 4 week Strength Training program! In 1 month, you will feel stronger, more confident and badass again! https://www.heatheryanceyfitness.com/opt-in [https://www.heatheryanceyfitness.com/opt-in] Thorne Collagen discount - https://www.thorne.com/u/Yancey  [https://www.thorne.com/u/Yancey] Platinum Red Light Therapy - https://snwbl.io/platinumled-therapy-lights/ZEZAC8005 [https://snwbl.io/platinumled-therapy-lights/ZEZAC8005]

66: 3 Ways to Start Lifting Weights - Even If You Hate It

Are you one of those women who knows you should be strength training but you just don’t like it?   You’re not alone.   In this episode of The Badass Reset Club, Heather Yancey breaks down how to get past the resistance to lifting weights and finally build the strong, capable body you deserve. You’ll learn three simple ways to start strength training even if you hate it.   Heather also shares why strength training is non-negotiable for midlife women: from boosting metabolism and bone density to improving energy, mood, and longevity.   Ready to reset your relationship with strength? Book a free virtual strength consult and get started!   Thanks for listening whether you were folding laundry, going for a walk or whatever other multi-tasking you were getting after. I am having so much fun sharing and connecting with you, badass!    Be sure to hit subscribe and get notified of the next impactful episode of The Badass Reset Club which drops every other Tuesday.   Curious about how Symmetry can help you boost performance, get out of pain and fix your posture? Book a free call! https://www.heatheryanceyfitness.com/Symmetry [https://www.heatheryanceyfitness.com/Symmetry]   Be a founding member of The Menopause Strength Society and join today! https://www.heatheryanceyfitness.com/community [https://www.heatheryanceyfitness.com/community]   Follow me on Instagram https://www.instagram.com/coachheatheryancey/ [https://www.instagram.com/coachheatheryancey/]   Ladies, join our private facebook for menopause support and more! https://www.facebook.com/groups/badassresetclub [https://www.facebook.com/groups/badassresetclub]   If you want to watch the podcast to see if I actually did something with my hair, find us here: https://www.youtube.com/@heatheryanceyfitness [https://www.youtube.com/@heatheryanceyfitness]   Ready to feel better with the Age Like a Badass Menopause course? Grab it and start taking action today! https://www.heatheryanceyfitness.com/offers/BEHgRUEg [https://www.heatheryanceyfitness.com/offers/BEHgRUEg]   Wanna get STRONG? Grab my free 4 week Strength Training program! In 1 month, you will feel stronger, more confident and badass again! https://www.heatheryanceyfitness.com/opt-in [https://www.heatheryanceyfitness.com/opt-in]   Thorne Collagen discount - https://www.thorne.com/u/Yancey [https://www.thorne.com/u/Yancey]    Platinum Red Light Therapy - https://snwbl.io/platinumled-therapy-lights/ZEZAC8005 [https://snwbl.io/platinumled-therapy-lights/ZEZAC8005]