The 3 BEST Exercises for Midlife Women (and Why They Matter More Than Ever)

The “Boring” Habits That Change Everything

Are you jumping from trend to trend and still not getting the results you want? In this episode, we sit down to have a real, no-fluff conversation about why fitness trends, from Tae Bo to P90X to CrossFit to HYROX, keep pulling us in, and why chasing them before you've mastered the basics is costing you more than you think. In this episode, we talk about: * Why social media makes trends feel urgent and how to see through the hype * What you're actually not seeing when you watch that intense workout reel * The "reaching over $100 bills to pick up pennies" analogy that will stop you mid-scroll * Why novelty ≠ superiority (and what to do instead) * The real fundamentals: strength training, nutrition, recovery, mindset, and community and why boring is where the magic lives * How identity-based habits change everything ("I'm a woman who prioritizes her health") * Why the women getting lasting results aren't doing the trendiest things  they're staying consistent long enough for things to work The takeaway? Before you jump into the next shiny thing, ask yourself three questions: Am I already doing the fundamentals consistently? Am I looking for a shortcut? Do I need to recommit to the basics? The trends will come and go. A strong body, a strong mind, and a healthy lifestyle? Never go out of style.

If I Knew Back Then .... How Sarah and Tanna's Beliefs About Health & Fitness Have Evolved

Ever wish you could go back and shake your younger self? In this candid, fired-up conversation, Sarah and Tanna get real about the beliefs they used to hold about health and fitness — beliefs that were keeping them stuck, shrinking themselves, and chasing all the wrong things. From crash diets and obsessive cardio to scale addiction and imposter syndrome, they unpack how far they've come — and what actually works for long-term strength, health, and happiness. "Instead of asking 'How small can I make myself?' start asking 'How good can I feel?'" — Sarah   IN THIS EPISODE 🍽️ More exercise + less food = results. (Spoiler: nope.) Tanna shares how her younger self was laser-focused on eating as little as possible to reach an ideal she saw in the mirror — while completely ignoring her natural strengths. The shift? Recognizing she's strong and athletic, and building a body that supports the life she actually loves living. 📋 Strict meal plans are the answer. Sarah spent years following rigid diet plans — including Fit for Life, Bare to the Bones, and strict figure competition protocols. Neither host has ever seen a strict meal plan work long-term. HRM's approach teaches macros, fueling for energy and strength, and the flexibility that creates real food freedom — not fear. 😰 Fear of failure keeps you safe. Tanna opens up about the all-or-nothing thinking that kept her stagnant — afraid to step into the gym, afraid to be seen as a leader. Sarah shares how comparing herself to a more credentialed partner made her feel like she'd never measure up. The shift: realizing they each have a different voice, different experience, and that there's space for everyone. ⚖️ The scale tells the truth about your health. Sarah admits the scale once dictated her entire day — and she knows she's not alone. The number doesn't reflect hormones, water retention, muscle mass, or any of the things that actually matter. HRM focuses on measurements, photos, and DEXA scans for the real picture. The scale? Optional. 🏃 More cardio = better results. Sarah used to train twice a day — strength at lunch, a run after work — all in an effort to shrink herself. Now she trains to build strength for life. Her favourite cardio? Walking and hiking. She feels stronger and leaner than ever — without killing herself. (P.S. She also just ran a 10K and signed up for next year. Pink shoes included.) THE BIG TAKEAWAYS * Stop chasing short-term results — build something you can sustain forever. * Work with your natural strengths, not against them. * The shift from extrinsic (aesthetics) to intrinsic (how you feel) motivation changes everything. * Most of social media is not real. Love what you already have. * Focus on the foundations — 90% of results come from mastering the basics. * You change you. A great coach works on your mind too. "The goal is not perfection. The goal is building a strong, healthy, energized life that you can actually enjoy living." — Tanna MENTIONED IN THIS EPISODE * DEXA scan episode (full episode available in the Training for Life feed) * Healthy Role Models 12-Week Journey Program * Bare to the Bones & Fit for Life diets (and why they don't work long-term) * Atkins diet (butter, bacon, and a life lesson) CONNECT WITH HEALTHY ROLE MODELS 🌐 healthyrolemodels.com [https://www.healthyrolemodels.com/] 📱 Instagram: @healthyrolemodels [https://www.instagram.com/healthyrolemodels] 🎧 Podcast: Training for Life on Apple Podcasts [https://podcasts.apple.com/ca/podcast/training-for-life/id1727565159] & Spotify [https://open.spotify.com/show/4OPvkkFFnH5VkMpB5BlcLr]

Sarah & Tanna's "Must Haves" for Summer!

Training for Life | Favourite Summer Things Sarah and Tanna are back with a summer edition of their most-loved episode. No sponsored lists, just two real women sharing the simple things that light them up when the sun shows up. Sarah's picks: standup paddle boarding on the ocean, a blanket in the vehicle for spontaneous sunsets, a bucket list of hikes with people she loves, and the occasional intentional rosé on a patio. Tanna's picks: self-tanner from Meg at Glow Coast, her beloved harem jumper (aka the hippie suit), motorcycle season on her hand-built chopper, a swimming hole bucket list for her kids, and tending her little deck garden...mostly for the joy of watching things grow. The real theme? None of it is about stuff. It's about presence, slowing down, and saying yes to a moment. What's on your summer list? Drop it in the comments ~ there might be a Part Two. Mentioned: Glow Coast (Meg), Clean Food Crush recipes, Heart Lake Vancouver Island.

Let That Sh*t Go: You’re Not for Everyone and That’s a Good Thing

We all do it. We shrink. We hesitate. We almost don't show up  because of a story we invented in our own heads about what someone else might think. In this episode, Sarah and Trainer Tanna get real about one of the sneakiest performance killers out there: caring too much about other people's opinions. Sarah shares the moment she almost skipped a speaking event because of someone she thought didn't like her...and what happened when she showed up anyway. In this episode: * Why the stories we tell ourselves are usually wrong * "Consider the source" and ask if you'd trade places with your critic * Selective caring: not all opinions deserve equal real estate in your head * The cost of living for other people's approval (hint: you lose yourself) * How fear of judgment shows up in the gym, in the HRM community, and in life * Using doubt as fuel instead of a stop sign * Tightening your circle; whose voice actually earns a seat at your table The shift that changes everything: Stop asking "Do they like me?" Start asking "Do I like me?"

Why isn't this working YET?

You're doing the workouts. You're eating better. So why don't you SEE changes yet? It's the most common question in fitness; and the answer might actually change how you show up tomorrow. In this episode, Sarah and Tanna unpack what's actually happening in your body during those frustrating first weeks of a new program; and why that scale spike, that puffiness, that feeling of spinning your wheels is not a red flag. It's a green one. What we cover: * Why your clothes might feel tighter before they feel looser; and why that's completely normal * The nervous system gains nobody talks about (your brain is learning before your body shows it) * Strength before size: why lifting heavier is a result, even if the mirror hasn't caught up * The farmer analogy; and why digging up your seeds early is costing you the harvest * How doubt creates inconsistency; and inconsistency creates the feeling that "nothing works" * Non-scale victories (NSVs) worth tracking right now * Realistic body expectations; and why respecting what you're working with changes everything The line that stuck: "The moment you stop believing your actions matter is often the moment you stop getting results." Takeaway: The changes are happening. They're just underground. Keep watering. Loved this episode? Share it to your stories or send it to a friend who's been asking why it's taking so long; they need to hear this.