Inspire Fitness

You’ve been told a little leaking is just part of having kids or getting older. It’s common, but it’s not something you have to accept.

This week I’m joined by Dr. Caroline Packard, Doctor of Physical Therapy, pelvic floor physical therapist & founder of Connect Pelvic Floor Fitness. Caroline’s own experience with pelvic floor dysfunction led her to build a program that helps women move from pelvic floor rehab into real, progressive strength training.

We talk about the part of your core nobody mentions when they tell you to lift weights after 40...

You don’t have to gain 5 pounds every holiday season, and you don’t have to go to extremes to avoid it.

The stretch from Halloween to New Year’s is about 10 weeks long. For most women over 45, holiday weight gain doesn’t come from one big dinner. It comes from small habits that slip a little at a time. In this episode, I’m sharing the 7 things I would NOT do this holiday season, and the simple structure to use instead, so you can enjoy the food, the parties, and the people and still walk into January st...

My mom was diagnosed with osteopenia at 50. I’m four years out from that age, and I wanted to know if I was as risk.

In this episode, I’m telling you the whole story: the two and a half hour drive, the appointment itself, and what my results actually showed. I’ll also tell you what I’m choosing not to share, and why that matters just as much as what I do share.

Here’s what you’ll hear:

You want to get stronger, but... you're busy. You don't know where to start, but it's never worked for you before. Sound familiar?

In this episode, you'll learn why that one little word, "but," keeps you stuck. It quietly cancels everything you just said you wanted. Casey walks you through a simple mindset shift she calls the And + So method. It doesn't pretend your challenges aren't real. It just stops them from getting the last word.

In this episode:

You can lose weight on a GLP-1 and still lose the strength you've worked so hard to build. Or you can do it differently.

Whether you're taking a GLP-1, thinking about it, or watching someone you love go through it, this conversation is for you.

This week I'm joined by fellow Registered Dietitian Ana Reisdorf, MS, RD, founder of GLP-1 Hub. Ana shares her own GLP-1 story, including the mistakes she made early on, like running on iced coffee until her blood sugar crashed at 2pm, & how that experience shaped the education platform she's built...

It's 6am and you're standing on the same scale you've stood on for twenty years. The number moves half a pound and somehow it still gets to decide how your whole day feels.

Here's what that number has never once told you: how much of you is bone. How much is muscle. Whether the "progress" you're chasing is actually costing you strength you'll need in ten years. Most women don't find out their bone density is a problem until there's already a fracture, because insurance won't screen for it before 65 and there are no symptoms to warn...

Cutting. Bulking. You've heard the terms - but chances are, no one's ever explained them for your body, in this season of life. 

In this episode, Casey breaks down what these two phases actually mean, why almost everything you've heard about them was built for 25-year-old men, and how to know whether you're in a fat-loss season or a muscle-building one (spoiler: most of us are exactly where we're supposed to be). Plus - why you literally cannot build new muscle in a calorie deficit, and what to do instead if that's your goal.

🔗 Ready to t...

What happens when you take a break from alcohol-especially as a woman in perimenopause/menopause working toward health and fat loss goals? 

In this episode, I’m sharing my personal experience of going alcohol-free, why I’m committing to a “Sober September,” and the surprising benefits I’ve already noticed just two weeks in. 

This episode is a replay of one I dropped last year when I was doing a 6 week "Sober October" but it is timely and I hope you find it helpful!

We’ll talk about how alcohol can slow fat loss, impact s...

You could be losing bone right now and never know it. No pain, no symptoms, no warning... until the day you fracture something and your whole life changes.*

In this episode, I'm getting personal about a topic that's close to home for me: bone health. Two generations of women in my family didn't find out their bones were weakening until it was already happening. My mom's diagnosis age, 50, is 4 years from where I am right now. That's a countdown I'm not willing to ignore.

You'll learn:

You want to be consistent. So you download the app, save the workout plan, and try to overhaul everything at once, meals, movement, sleep, water, all of it, starting Monday. By week two, it's gone. You're back to square one, wondering why other women seem to make this look so easy.

Here's the truth: the women who are the most successful stay consistent longest - and they didn't fix everything at once. They didn't rely on willpower. They built their consistency around three specific, non-negotiable things, and nothing more.

In this episode, Casey shares what...

If your workouts are exactly the same as they were six months ago, that's probably exactly why your results have stalled. In this episode, Casey breaks down progressive overload in plain terms, the tool she uses to actually teach it to her clients (RPE, or rate of perceived exertion), and why so many women unknowingly train the same way for months or years without ever building in real progression.

In this episode, you'll learn:

Your neighbor just dropped another bag of zucchini on your porch, and somewhere between the stuffed boats and the noodle spirals, you started telling yourself you were finally getting your fiber handled. You've been doing the right things, eating the vegetables, filling the plate. And yet the bloating hasn't budged, the energy crashes are still showing up mid-afternoon, and you can't quite figure out why.

Here's the truth almost nobody tells you: most late summer garden vegetables, the zucchini, the cucumber, the tomatoes, are actually pretty low in fiber. This isn't a willpower problem or a "you're...

A stranger told me, to my face, that I wasn't going to be able to lift it. I didn't get the chance to prove him wrong in the moment, but the story stuck with me for a completely different reason than you'd expect. In this episode I'm telling you exactly what happened on a bike path on Mackinac Island, and why my reaction says more about eight years of strength training than it does about that one moment.

Then we get into the part that surprised me most: what's actually happening in your body right now, whether...

You don't have to quit drinking to reach your goals this summer - but you do need to know what's actually happening in your body when you do, and what to do instead so it doesn't derail your progress.

In this episode, we're talking honestly about alcohol, summer, and the social pressure that comes with it. Not from a place of judgment - from a place of finally understanding what's going on so you can make choices that actually feel good, before and after.

You'll learn:

There's a decision you've been sitting on. Maybe it's starting a program. Maybe it's committing to tracking your food. Maybe it's finally investing in yourself after years of putting everyone else first. And you keep pushing it to Monday. To September. To when things calm down. To when you feel ready.

Here's what I need to tell you: that moment of certainty is not coming. And that is actually the best news I can give you.

In this episode, I'm sharing something more personal than I usually do. A story from my first year in...

It's mid-July. You started the summer with good intentions. And somewhere between the cookouts, the vacations, the late nights, and the "just this once" moments that have been stacking up since Memorial Day - your routine quietly dissolved.

You're not tracking. You're not hitting your protein. You're eating whatever is fastest because the day got away from you again. And you've been saying "I'll reset after this weekend" for six weeks.

This isn't a discipline problem. This is what happens when you spend an entire season with no structure and no plan. And today I'm...

It's Tuesday morning. The fireworks are done, the cooler is empty, and somewhere between the cookout and the long weekend you lost your routine. The scale is up. You feel bloated and sluggish and like you undid everything you've been working toward.

And the thought that keeps coming back is: I'll start fresh Monday. Or I'll start in Aug. Or September...

Here's what I need you to hear before anything else: you did not undo your progress. You had a holiday weekend. Those are two completely different things. And "I'll start Monday" is the single...

Last week I told you that cardio can't be your whole plan in midlife. This week I'm telling you exactly what the cardio piece should look like.

If you missed last week's episode on why your body stopped responding to cardio in perimenopause, go back and listen - the link is in the show notes. This episode picks up right where that one left off.

The answer to "what cardio should I actually be doing" is simpler than you think. It's called Zone 2. And it is specifically, almost perfectly suited to the body you have...

You've been showing up. Walking, running, spinning, moving. You're sweating consistently - and your body has stopped responding the way it used to.

Here's what most women don't realize: it's not a discipline problem. It's a hormone problem. And the solution isn't more cardio. It's a completely different approach.

In this episode, I'm breaking down exactly why cardio stops working as a fat loss strategy in perimenopause - and what to do instead.

You'll learn:

It's mid-June. The evenings are long, the days are warm, and by 8pm you're sitting on the porch - and the kitchen is calling your name.

If night eating is your biggest struggle right now, this episode is for you.

Here's what most women don't know: night eating is almost never a willpower problem. It's almost always something that happened earlier in the day that your body is now trying to compensate for. And when you understand what's actually driving it, you can finally fix it.

In this episode, I'm breaking down the 5...

It's June. Summer just started. And if you made it here - through the hard weeks, the missed workouts, the moments you almost quit - I want you to hear something:

You are closer than you think.

This episode isn't about strategy. It's about the messy, unglamorous middle stretch of a fitness journey - the part nobody talks about - and what it actually takes to push through it when motivation is gone and results feel far away.

In this episode, I'm talking directly to the woman who almost gave up. Maybe she...

Summer is here. The cookouts, the lake trips, the photos - all of it. And if you're still feeling stuck in your body right now, this episode is for you.

Here's what most women don't realize- the rules of your body have changed in perimenopause - and the strategies that worked in your 30s are actively working against you now.

In this episode, I'm breaking down the 7 things I'd stop doing immediately if I wanted to lose fat in perimenopause. None of them have to do with trying harder. And none of them require a...

Gas stations. Bleachers. Road trips. Concession stands. Hotel rooms. Golf courses. Beach days.

Summer is the season that derails more women than any other time of year. Not because they stop caring. Because the structure that holds everything together completely disappears.

In this episode Casey delivers your complete summer survival guide - practical, specific, and built for real life. Whether you're driving cross-country, sitting at a ballfield all weekend, or navigating a schedule that looks nothing like your normal routine - this episode gives you a plan for both your nutrition and your movement all...

You're standing in the grocery store. You pick up the bar with "HIGH PROTEIN" across the front in bold letters. You put it in your cart. You're doing the right thing.

Except -are you?

The "high protein" label has become one of the most overused and misleading claims in the food industry. There is no regulated standard for what it means. Any brand can put it on any package - regardless of what's actually inside. And for women in midlife who depend on protein to protect their muscle, support their metabolism, and stabilize their energy...

It's Tuesday night. You just got stuck at work and had to pick up a prescription for your mother. You're exhausted, you haven't eaten, and the only thing between you and a complete breakdown is a drive-through or a restaurant with a 20-minute wait.

There is no meal prep waiting at home. There is just a menu and a decision.

If that scene sounds familiar - this episode is going to change how you handle it.

In this episode Casey breaks down exactly what to order at any restaurant - fast food, casual...

It's 10 AM. You finished breakfast an hour ago. And your brain is already thinking about lunch.

Then the snack before lunch. Then what you ate yesterday. Then whether you can have the thing you've been craving since Tuesday.

You're not obsessed with food. You're not weak. But the noise is relentless - and it is exhausting in a way that's hard to explain to someone who hasn't lived it.

In this episode Casey breaks down what food noise actually is, why it gets louder in perimenopause and menopause, and what you can genuinely...

It's May 1st - a fresh month and the perfect moment to pause and ask yourself: what do I actually want this month?

Here's the truth most women don't hear: the goals that disappear by week two aren't failing because of a lack of motivation. They're failing because they were never really goals to begin with. "I want to lose weight." "I need to eat better." "I should work out more." Those are wishes - and wishes don't have a plan behind them.

In this episode, Casey breaks down exactly what separates a goal that...

If you know the 3 AM wake-up — wide awake, mind already running, doing the math on how many hours you have left before the alarm — this episode is for you.

In this episode Casey gets personal. She shares her own experience with L-Theanine — the supplement her perimenopause practitioner recommended in February after starting progesterone in January — and what it has genuinely done for her sleep.

More restful nights. Fewer 3 AM wake-ups. And when they do happen — actually being able to fall back to sleep. Game changer are the words she keeps coming back to.

But Casey...

It's Sunday, May 25th. Memorial Day weekend. The unofficial start of summer.

Maybe you're heading to a cookout. A family gathering. A weekend at the lake. Maybe you're just sitting on your back porch with a cup of coffee watching the morning get bright.

And you feel different than you did four weeks ago.

Not because you hit some dramatic number on the scale. Not because you look like a different person. But because you made a commitment to yourself on a random Monday in April - when it would have been so...

You've been eating well, moving your body, and trying to do the right things. And the results still aren't matching the effort.

If that sounds familiar - this episode is going to change something for you.

Casey breaks down the five specific things she would stop doing right now to lose 5–10 pounds before summer. Not five things to add. Not another program to start. Five habits that are quietly working against the effort she's already putting in - and exactly what to do instead.

In this episode:

One of the women in the Inspire Fitness community just got her DEXA scan results back - and she was surprised by how strong her wrists had become. She credited lifting weights. And she's right.

Most women in midlife are thinking about their weight, their energy, and how their clothes fit. Almost none of them are thinking about their bones. And that gap in awareness is one of the most costly oversights of this season of life.

In this episode, Casey breaks down what's actually happening to your bone density during perimenopause and menopause, why...

There's a difference between working out and actually training. Most women have been doing one when they needed the other - and nobody ever told them.

In this episode, we're talking about phased training: what it is, why it works, and why it's one of the most underused tools available to women in midlife. Not because it's complicated. Because most fitness content was never designed with enough intention to get there.

You'll learn:

If you've ever swapped out a workout because you'd already done it - this episode is for you.

Most women in midlife have been conditioned to believe that variety equals progress. New program, new format, new challenge every few weeks. And while novelty feels like momentum, it's often the thing standing between you and the results you've been working toward.

In this episode, we're talking about progressive overload - what it actually means, why it matters more after 45 than at any other point in your life, and why repeating the same workout for three weeks...

If you’re a woman over 40 who’s been lifting consistently and pushing for progress, but feeling extra sore, mentally drained, or stuck in a plateau- this episode is for you.

We’re breaking down deload weeks- what they are, why they matter, and the real risks of skipping them, especially as our bodies change with age. From injury risk and hormonal stress to stalled progress and muscle loss, ignoring recovery can quietly derail your results.

In this episode, you’ll learn:

You already know soda and candy aren't doing you any favors. But what about your flavored yogurt? Your protein bar? That oat milk latte you've been feeling good about?

In this follow-up to one of our most popular episodes, we're going deeper on sugar - specifically, the sneaky places it shows up in foods that are marketed as healthy. Because if your energy is still crashing, your cravings are still loud, and your body isn't responding the way you'd expect, this might be exactly why.

In this episode, we're covering:

You finally decided to cut the sugar. You're doing the right thing. And now you feel absolutely terrible.

Headaches. Cravings. Brain fog. Exhaustion. Sound familiar?

In this episode, Casey breaks down exactly what's happening in your body when you reduce or eliminate added sugar - and why feeling worse before you feel better is actually a sign that things are working. This isn't a willpower problem. It's biology.

You'll learn:

You missed a day. Maybe two. Maybe you've been telling yourself you'll get back on track "tomorrow" for a few days now.

This episode is your sign to stop waiting.

I'm talking directly to every woman who has ever started something with good intentions and then watched life get in the way. Because here's what I know for sure: the women who succeed aren't the ones who never fall off. They're the ones who make the gap smaller every time.

In this episode, I'm breaking down why getting back feels harder than it...

What does it actually look like to lose weight when you're constantly on the road, entertaining clients, eating at airports, and barely have time to think?

In this episode, I sit down with Susan - a 57-year-old executive who travels multiple times a month for work - and she gets real about what life looked like before she joined Inspire Fitness, how long she felt stuck, and what finally changed when she joined the Fat Loss Accelerator.

This is not a "I had all the time in the world" story. Susan is busy. She's in...

I ran the Chicago Marathon. Half marathons. Races every summer for years. And despite all of it, I never loved how I looked, never felt powerful in my body, and definitely never felt confident.

In this episode, I'm sharing the real story behind the shift - from cardio-obsessed runner to strength-focused lifter - and why lifting has changed not just my body, but my entire relationship with myself.

If you're a woman over 45 who's been doing "all the right things" and still not feeling the way you want to feel, this one is for you.<...

“I want to feel confident in photos.”
“I just want my jeans to fit better.”
“I want to feel good in my swimsuit.”

If you’ve ever looked at a picture of yourself and immediately started picking it apart… this episode is for you.

So many women in their 40s and 50s find that body confidence becomes harder just as they’re finally prioritizing their health and fitness. Hormones shift. Our bodies change. And the standards we’ve carried with us for decades can suddenly feel heavier than ever.

But confidence doesn’t come from re...