Ep 6: How to Strength Train Right (Women 40+)

The Holly Perkins Health Podcast

#Fitness #Medicine #Nutrition #Holly Perkins

33:58

In this episode, we delve into the concept of being "qualified" in the workplace, examining who gets labeled as such, who doesn't, and the underlying reasons. We explore "competency checking"—the practice of scrutinizing individuals' abilities—and how it disproportionately affects underrepresented groups, often going unnoticed or unchallenged. Our discussion aims to redefine qualifications in a fair, equitable, and actionable manner. Our guest, Shari Dunn , is an accomplished journalist, former attorney, news anchor, CEO, university professor, and sought-after speaker. She has been recognized as Executive of the Year and a Woman of Influence, with her work appearing in Fortune Magazine, The Wall Street Journal, Ad Age, and more. Her new book, Qualified: How Competency Checking and Race Collide at Work , unpacks what it truly means to be deserving and capable—and why systemic barriers, not personal deficits, are often the real problem. Her insights challenge the narratives that hold so many of us back and offer practical solutions for building a more equitable future. Together, we can build workplaces and communities that don’t just reflect the world we live in, but the one we want to create. A world where being qualified is about recognizing the talent and potential that’s been overlooked for far too long. It’s not just about getting a seat at the table—it’s about building an entirely new table, one designed with space for all of us. Connect with Our Guest Shari Dunn Website& Book - Qualified: https://thesharidunn.com LI: https://www.linkedin.com/today/author/sharidunn TikTok: https://www.tiktok.com/@thesharidunn Related Podcast Episodes: How To Build Emotionally Mature Leaders with Dr. Christie Smith | 272 Holding It Together: Women As America's Safety Net with Jessica Calarco | 215 How To Defy Expectations with Dr. Sunita Sah | 271 Share the Love: If you found this episode insightful, please share it with a friend, tag us on social media, and leave a review on your favorite podcast platform! 🔗 Subscribe & Review: Apple Podcasts | Spotify | Amazon Music…

рік тому 34:48

MP3•Головна епізоду

Today we are discussing the most effective way to build muscle: Meet strength training — medicine for the body and the soul. In this episode, you’ll learn the three areas for strength training success: programming, intensity, and volume. I am 100% certain that you can build a strong, lean, healthy, and energized body… with the help of strength training!

First, I share why strength training became my way to challenge genetics. I detail common strength training mistakes and the importance of sticking to a dedicated plan. I share intensity considerations and how they relate to muscle hypertrophy. I also provide recommendations for your weekly volume of strength training workouts.

If you're a woman over 40 and feel overwhelmed about strength training, don't sweat it! (Pun absolutely intended.) This episode is for you.

Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!

If you resonated with anything shared in today’s episode, I hope you’ll rate and leave a *glowing* review of the show on Apple Podcasts. Be sure to follow and subscribe to keep up-to-date when new episodes drop on Tuesdays!

Topics Covered:

My glute-focused strength training program
The importance of sticking to a strength training program
The principles of strength training programming
Intensity considerations for strength training workouts
Two kinds of muscle hypertrophy
How to approach the volume of strength training

Resources Mentioned:

See the research on the effects of resistance training HERE
See the research on resistance training for health and performance HERE
Read the 7 tips for a safe and successful strength-training program HERE
Access The Glutes Project HERE
Listen to Episode 3 of The Holly Perkins Health Podcast HERE

Follow Me:

Find me on Instagram: @hollyperkins

Learn more on my website: hollyperkins.com

Connect with me on Facebook: facebook.com/HollyPerkinsFitness/

Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their health care professionals for any such conditions.

53 епізодів

The Holly Perkins Health Podcast

Ep 6: How to Strength Train Right (Women 40+)

The Holly Perkins Health Podcast

published рік тому

Поширити

MP3•Головна епізоду

If you're a woman over 40 and feel overwhelmed about strength training, don't sweat it! (Pun absolutely intended.) This episode is for you.

Topics Covered:

My glute-focused strength training program
The importance of sticking to a strength training program
The principles of strength training programming
Intensity considerations for strength training workouts
Two kinds of muscle hypertrophy
How to approach the volume of strength training

Resources Mentioned:

See the research on the effects of resistance training HERE
See the research on resistance training for health and performance HERE
Read the 7 tips for a safe and successful strength-training program HERE
Access The Glutes Project HERE
Listen to Episode 3 of The Holly Perkins Health Podcast HERE

Follow Me:

Find me on Instagram: @hollyperkins

Learn more on my website: hollyperkins.com

Connect with me on Facebook: facebook.com/HollyPerkinsFitness/

53 епізодів

#Fitness #Medicine #Nutrition #Holly Perkins

Semua episod

The Holly Perkins Health Podcast

1
Ep 52: The Truth About Fat Loss & Muscle 34:54

6 днів тому34:54

34:54

Think weight loss is as straightforward as losing weight? Think again! Weight loss is often partially muscle loss. Wild right?! Muscle is the foundation of youth, and we certainly don’t want it going anywhere! So in this episode, I share why strength training is the only way to build muscle and the best way to become more muscle and less fat. Before my 3-day live (and free!) workshop , Master Your Body Composition , I want to lay the groundwork here about the relationship between muscle, fat, and weight loss. First I share the number one thing that makes weight loss a cinch and why it’s the key to accessing the strong and sleek physique that you crave. I then share tips for how to protect the muscle you have built when you want to lose weight. The problems happen when you’re not tuned in to your nutrition and workouts. My first tip is around getting the correct nutrition. I point out the most common mistake women over 40 make when trying to lose weight in terms of their nutrition. Second, I address common misconceptions about fasting and why, for our purposes, it is unnecessary. Next, I discuss the importance of the correct type of cardio in strength training and wrap up by suggesting the correct metrics to monitor your progress (no scale needed!). I hope you tune into my free upcoming workshop to learn more about each of these tips in detail! You can get FREE access to my 4-week Strength Without Stress program right now! This program will help you reduce the systemic inflammation that’s caused by overly intense or lengthy workouts. It’ll help you build and maintain valuable lean muscle without the fatigue from other programs. To get free access to Strength Without Stress , post a Review wherever you’re listening. Grab a screenshot of your review before you post it and upload at: https://www.hollyperkins.com/review This is a limited-time offer before it sells for $197–grab it while you can for lifetime access. Be sure to Follow and Subscribe so you'll know exactly when new episodes are available on Tuesdays. Topics covered Fighting the New Year Resolution blues The #1 thing that makes fat loss easy Debunking fears of getting “too bulky” from muscle gain Why weight loss is not a metric of health Focus on daily caloric intake Why only having coffee until lunch is bad for your health The inflammation-estrogen connection Resources Mentioned Sign up for my FREE 3-day live workshop training, Mastering Your Body Composition, HERE Transcripts can be found on the official blog page for this episode at hollyperkins.com/blog FollowMe: Find me on Instagram: @hollyperkins Learn more on my website: hollyperkins.com Connect with me on Facebook: facebook.com/HollyPerkinsFitness Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Mentioned in this episode: Workshop Promo!…

The Holly Perkins Health Podcast

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13 днів тому34:13

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Nothing stops you from living your best life more than chronic aches and pains. Today, I’m talking about the hidden causes of most aches and pains, how to fix them, and the best strength training tips to reduce pain without making it worse. I explain why rehabilitating your joints through strength training is the best long-term solution to be pain-free. The trick is to stick with your strength training program but to slow it down. I review a study that shows how strength exercises reduce pain and improve function more effectively than other methods. When building a training program, it’s so important to focus on quadriceps, hamstrings, and glutes. Don’t forget that progression must be super gradual when chronic pain is involved, however not avoided! You can get FREE access to my 4-week Strength Without Stress program right now! This program will help you reduce the systemic inflammation caused by overly intense or lengthy workouts. It’ll help you build and maintain valuable lean muscle without the fatigue from other programs. To get free access to Strength Without Stress , post a Review wherever you listen. Grab a screenshot of your review before you post it and upload at: https://www.hollyperkins.com/review This is a limited-time offer before it sells for $197–grab it while you can for lifetime access. Be sure to Follow and Subscribe so you'll know exactly when new episodes are available on Tuesdays. Topics covered The surprising connection between muscle weakness and pain How strength training helps improve runner’s knee Why most people focus on relief instead of prevention (and how that keeps you stuck) The #1 strength training consideration to reduce pain without making it worse My simple plan to start feeling stronger, healthier, and pain-free Resources Mentioned Research on resistance exercise for knee osteoarthritis HERE Research on resistance training in musculoskeletal rehabilitation HERE Research on trunk, hip, and knee exercise programs HERE Research comparing two periodized exercise programs HERE Research on the epidemiology of weight-training sports injuries HERE Research on exercise for chronic pain HERE Research on knee crepitus HERE Transcripts can be found on the official blog page for this episode at hollyperkins.com/blog FollowMe: Find me on Instagram: @hollyperkins Learn more on my website: hollyperkins.com Connect with me on Facebook: facebook.com/HollyPerkinsFitness Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Mentioned in this episode: Workshop Promo!…

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Ep 50: The Must-Have Tool for Strong Muscle and Bone 42:38

20 днів тому42:38

42:38

Calling all women over 40! Today I’m talking about the must-have tool to build muscle and improve bone density: the barbell. In this episode, you’ll learn a huge mistake most women over 40 are making in the gym (and how to avoid it), the ins and outs of using a barbell, and three barbell exercises to incorporate into your workout routine today to improve your body composition. Most women are not confident with a barbell or think that they are just for men: false! The great news is that learning good technique with a barbell is easier than with dumbbells or bands. I break down why training with this long metal bar is so good for body composition, improving bone density, and decreasing muscle fatigue. Like with anything new, start slow! I outline three barbell exercises to try now including how many reps and how often. I hope you enjoyed this episode! And stay tuned for another brand new episode on Tuesday next week! Stay strong, friend. You can get FREE access to my 4-week Strength Without Stress program right now! This program will help you reduce the systemic inflammation caused by overly intense or lengthy workouts. It’ll help you build and maintain valuable lean muscle without the fatigue from other programs. To get free access to Strength Without Stress , post a Review wherever you listen. Grab a screenshot of your review before you post it and upload at: https://www.hollyperkins.com/review This is a limited-time offer before it sells for $197–grab it while you can for lifetime access. Be sure to Follow and Subscribe so you'll know exactly when new episodes are available on Tuesdays. Topics covered How to correctly and confidently use a barbell Why a barbell is easier to manage than dumbbells High resistance, low repetition moves are the sweet spot for women over 40 Debunking common barbell myths Tips for incorporating a barbell in your workout Resources Mentioned Find the 5, 6 and 7-foot CAP barbells HERE Research on resistance exercise for knee osteoarthritis HERE Research on resistance training for musculoskeletal rehabilitation HERE Research on weight-training injuries HERE Research on the effects of strength training on women HERE Transcripts can be found on the official blog page for this episode at hollyperkins.com/blog FollowMe: Find me on Instagram: @hollyperkins Learn more on my website: hollyperkins.com Connect with me on Facebook: facebook.com/HollyPerkinsFitness Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. Mentioned in this episode: Workshop Promo!…

The Holly Perkins Health Podcast

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Ep 49: 3 Ways To Get Better Body Composition 36:46

25 днів тому36:46

36:46

Want to feel great as you age and stronger than ever? It’s time to consider your body composition! In this episode, you'll learn how to overcome three common mistakes in improving body composition, what happens when you overlook the importance of nutrition, the kinds of exercises to focus on most, and the type of program to look for to improve your body composition. As we age, body fat and body muscle are the most important indicators of health. Only looking at weight loss isn’t an accurate metric! I walk through a case study of a recent client who lost weight but saw a decrease in muscle mass due to under-eating and insufficient protein intake. When my clients correctly stick to a progressive strength training program, focus on the correct exercises, and learn to balance nutrition for their bodies properly, their body compositions significantly improve! Learning to achieve your body’s best composition is the way to stay pain-free and active in the years ahead. Sign up now for The Body Composition Project waitlist HERE ! Topics covered Using body weight as a barometer is not effective Proof that menopause side effects aren’t forever Benefits of a progressive resistance strength training program Learn the best exercises for building muscle The relationship between muscle building and nutrition Benefits of the Strength Without Stress program Resources Mentioned Listen to Episode 34: Viral Topic - How To Calculate Your Protein Intake Easily HERE FREE access to my Strength Without Stress program HERE , where you can upload a screenshot of your podcast review and gain immediate access! The waitlist for The Body Composition Project is now open HERE Research on body composition assessment HERE Research on the faults of body mass index HERE Research on the links between body composition and cardiorespiratory fitness HERE Transcripts can be found on the official blog page for this episode at hollyperkins.com/blog FollowMe: Find me on Instagram: @hollyperkins Learn more on my website: hollyperkins.com Connect with me on Facebook: facebook.com/HollyPerkinsFitness Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.…

The Holly Perkins Health Podcast

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The Holly Perkins Health Podcast

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Ep 47: The Best Exercises for Better Bone Density 40:13

12 weeks тому40:13

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In this powerful episode, fitness expert Holly Perkins breaks down the critical importance of strength training for bone health, revealing seven key exercises that can dramatically improve bone density and overall physical resilience. You can get FREE access to my 4-week Strength Without Stress program right now! This program will help you reduce the systemic inflammation that’s caused by overly intense or lengthy workouts. It’ll help you build and maintain valuable lean muscle without the fatigue from other programs. To get free access to Strength Without Stress, post a review wherever you’re listening. Grab a screenshot of your review before you post it and upload at: https://www.hollyperkins.com/review This is a limited time offer before it sells for $197 – grab it while you can for lifetime access. Be sure to follow and subscribe so you'll know exactly when new episodes are available on tuesdays. Topics Covered: Bone Health Fundamentals Common Misconceptions About Bone Density 7 Best Exercises for Bone Density Safe Progression of Impact Exercises Resources Mentioned: Listen to the first 46 episodes of Holly Perkins Health Podcast HERE Check out The Body Composition Project HERE Transcripts can be found on the official blog page for this episode at hollyperkins.com/blog Follow Me: Find me on Instagram: @hollyperkins Learn more on my website: hollyperkins.com Connect with me on Facebook: facebook.com/HollyPerkinsFitness/ Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their health care professionals for any such conditions.…

The Holly Perkins Health Podcast

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Ep 46: Injections and Physical Therapy Didn't Work But This Did 53:55

14 weeks тому53:55

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In today’s incredible episode, I chat with my inspiring client Karen, the grand prize transformation winner from the first round of The Body Composition Project! When Karen joined the program, she was dealing with constant back and neck pain that felt impossible to manage. Physical therapy and back injections? Didn’t help. But through The Body Composition Project, she became nearly pain-free and completely transformed her body and mindset. If you're stuck in your fitness journey or dealing with chronic pain, you won't want to miss this! Karen shares what it was like before her transformation – her struggles with diets, jumping from program to program, and feeling skeptical about trying something new. She discusses how she faced her fears, realized that change is possible at any age, and made simple shifts in her diet that worked without giving up the foods she loves. And you'll hear her DEXA scan results prove it all! Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now! Topics Covered: Karen’s biggest worries, pains, and experiences with other treatments before The Body Composition Project The truth about program hopping The major changes Karen noticed in her back pain Karen’s DEXA scan results Why Karen is no longer prioritizing weight loss Other ways Karen’s life has changed as a result of this journey Advice for overcoming the fear of getting started Tips for shifting your diet that aren’t restrictive How Karen pushed through her most challenging moments Karen’s favorite and least favorite strength exercises Resources Mentioned: Listen to the first 45 episodes of Holly Perkins Health Podcast HERE Check out The Body Composition Project HERE Transcripts can be found on the official blog page for this episode at hollyperkins.com/blog Follow Me: Find me on Instagram: @hollyperkins Learn more on my website: hollyperkins.com Connect with me on Facebook: facebook.com/HollyPerkinsFitness/ Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their health care professionals for any such conditions.…

The Holly Perkins Health Podcast

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Ep 45: Squats Made Her Strong and Confident 52:09

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I’m so excited to share this special episode with my dear friend and client, Jane! This is such an inspiring conversation about how strength training can transform not just your body but also your mind. Jane is an incredible woman in her 60s who went from feeling unsure about stepping into a gym to confidently conquering the squat rack! And the results have been truly life-changing! Jane discovered a confidence she never expected and now feels more vibrant and energetic than she did in her 20s. In our conversation, we discuss Jane’s initial motivations for starting her fitness journey, how she overcame fears about lifting heavy weights – even while managing hip pain, and the importance of proper nutrition (especially before workouts!). Plus, she shares practical tips for overcoming the intimidation of trying something new! If you’ve ever felt nervous about stepping into the gym or thought it was too late to start a new chapter, Jane’s story will inspire you to think again. It’s never too late to become the strongest version of yourself – inside and out! Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now! Topics Covered: What inspired Jane to start her fitness journey Why pain doesn’t need to be long-lasting Jane’s primary motivators, the biggest changes she noticed, and the actions she took to reach her goals The real value of structured exercises Advice for overcoming gym intimidation Tips for improving your nutrition habits and the truth about calories Jane’s macronutrient strategy The most challenging part of Jane’s journey Advice for taking the first step towards becoming who you want to be Resources Mentioned: Listen to the first 44 episodes of Holly Perkins Health Podcast HERE Check out The Body Composition Project HERE Transcripts can be found on the official blog page for this episode at hollyperkins.com/blog Follow Me: Find me on Instagram: @hollyperkins Learn more on my website: hollyperkins.com Connect with me on Facebook: facebook.com/HollyPerkinsFitness/ Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.…

The Holly Perkins Health Podcast

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Ep 44: Getting Good Bones 42:04

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Your bones are the foundation that keeps you active and vibrant as you age, so making sure they're strong is essential not only for living a life you love but also for staying healthy and resilient for years to come! After losing my mom at 76 from complications from vertebrae fractures, I committed myself to empowering women like you to maintain strong, healthy bones at every stage of life. In this episode, I dive into the science and research on bone health and break down the top ways to help prevent osteoporosis. I also share tips on how to adjust your workouts to support bone density and reveal the surprising truth between your nutrition and bone health. Whether you're managing osteopenia, have a family history of osteoporosis, or simply want to age with strength and confidence, this episode is for you! Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now! Topics Covered: What is osteopenia? Why progressive resistance is the key to bone health How to determine if your workout is effective for getting good bones Three tips for bone-building strength training Adding an impact exercise practice to your week The truth about nutrition for your bone health Foods with high naturally occurring calcium Resources Mentioned: Listen to the first 43 episodes of Holly Perkins Health Podcast HERE Episode 25: What Happened When I Got a DEXA Scan See the research on the management of osteoporosis HERE See the research on the effects of one year of resistance training on muscular strength and bone density in elderly women HERE See the research on the effects of progressive resistance training on bone density HERE See the research on the role of vigorous exercise in osteoporosis prevention HERE See the research on Osteopenia HERE See the research on osteoblast-osteoclast interactions HERE Transcripts can be found on the official blog page for this episode at hollyperkins.com/blog Follow Me: Find me on Instagram: @hollyperkins Learn more on my website: hollyperkins.com Connect with me on Facebook: facebook.com/HollyPerkinsFitness/ Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.…

The Holly Perkins Health Podcast

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Ep 43: Exercises + Weight Loads Every Woman Needs 43:31

20 weeks тому43:31

43:31

With 30 years of experience in fitness, I can confidently say that strength training is the foundation of a long, healthy, and fulfilling life. Your musculoskeletal system governs everything – from how you move, to how you age, to your energy levels and mood. It even plays a huge role in preventing injuries! That’s why preserving muscle mass and bone density as we age is absolutely crucial. In today’s episode, I break down 4 essential exercises to support your strength and bone health journey. I explain how to perform each one and share the ideal long-term target weight loads. Plus, I dive into the research behind the connection between muscle mass and bone density and highlight why progressive overload and pushing yourself in the gym are key to building and maintaining that precious muscle. Topics Covered: The importance of preserving your muscle mass and bone density Proof strength training empowers you The role of strength training on musculoskeletal health as you age Why it’s never too late to start strength training How to achieve progressive overload Barbell back squat Bulgarian split squat Barbell bench press Romanian deadlift Resources Mentioned: Listen to the first 42 episodes of Holly Perkins Health Podcast HERE Episode 29: 9 Strength Moves + Weight Loads If You're Over 45 HERE Buy Lift to Get Lean HERE Check out The Body Composition Project HERE See the research on why strength training builds more than muscles HERE See the research on the effects of resistance exercise on bone health HERE See the research on the effects of resistance exercise on mineral density in older adults HERE See the research on the effects of resistance training on lower limb bone and muscle structure and function HERE Transcripts can be found on the official blog page for this episode at hollyperkins.com/blog Follow Me: Find me on Instagram: @hollyperkins Learn more on my website: hollyperkins.com Connect with me on Facebook: facebook.com/HollyPerkinsFitness/ Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their health care professionals for any such conditions. Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now!…

The Holly Perkins Health Podcast

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Ep 42: Ask Holly 37:08

21 weeks тому37:08

37:08

Welcome back to another episode of Ask Holly! Let's face it – we've all got enough on our plates without feeling like our bodies are working against us, right? When you're battling fatigue, mood swings, or those pesky aches and pains, you miss out on living the life you deserve. Today, say goodbye to those days of feeling terrible as I answer more incredible questions pulled straight from my amazing community! Ever wondered if spot-reducing fat is really as impossible as they say? Curious about how to tame those late-night cravings? Or maybe you're looking for quick, easy, and delicious meals that hit that 50/25/25 macronutrient distribution? In this episode, you'll get answers to these questions and more backed by research and my years of experience coaching fabulous women just like you! Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now! Topics Covered: The truth about your late-night snacking The difference between hunger and appetite Tips for stabilizing your blood sugar all day long Can you actually “spot reduce” certain areas of your body? Specific exercises that will help tone the arms Meals that meet a 50/25/25 macronutrient distribution Resources Mentioned: Listen to the first 41 episodes of Holly Perkins Health Podcast HERE Do you have a burning question? Ask me HERE Check out The Body Composition Project HERE Check out my Women's Strength Nation YouTube channel HERE Find The Glutes Project HERE Find The Nutrition Project HERE Use MyFitnessPal HERE Transcripts can be found on the official blog page for this episode at hollyperkins.com/blog Follow Me: Find me on Instagram: @hollyperkins Learn more on my website: hollyperkins.com Connect with me on Facebook: facebook.com/HollyPerkinsFitness/ Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.…

The Holly Perkins Health Podcast

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Ep 41: The Best Way to Get Strong Muscles After 50 38:13

24 weeks тому38:13

38:13

Let’s be honest – building muscle after 50 is tough, but it’s so worth it! I genuinely believe muscle is medicine, however, if you’re a woman in midlife, especially facing menopause head-on, I know just how daunting exercise can be. That’s why I’m here today to break down the best ways for women over 50 to build strong muscle, backed by tons of research and my 30 years of experience! In this episode, I share my top tips that have worked wonders for me and my clients when building muscle, from progressive strength training and optimizing nutrition for muscle growth to getting specific about cardio that aligns with your goals. You won’t want to miss these strategies to stay strong, healthy, and ready to take on the world so you can truly enjoy the years to come. Want FREE access to my brand new four-week strength training plan, Strength Without Stress? Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access. This is a limited-time offer before it sells for $197, so be sure to grab it now! Topics Covered: Why you need to really WANT to build muscle Understanding sarcopenia How muscle relates to bone density Tips for your specific progressive resistance strength training Methods for optimizing your protein intake The truth about supplementing with creatine The importance of being specific with cardio Resources Mentioned: Listen to the first 40 episodes of Holly Perkins Health Podcast HERE Listen to Episode 34: Viral Topic - How to Calculate Your Protein Intake Easily HERE Learn more about The Body Composition Project HERE See The Body Composition info session HERE See the research on sarcopenia HERE See the research on sarcopenia in menopausal women HERE See the research on the role of estradiol HERE See the research on bone remodeling in post-menopausal osteoporosis HERE See the research on creatine supplementation for muscle growth HERE Transcripts can be found on the official blog page for this episode at hollyperkins.com/blog Follow Me: Find me on Instagram: @hollyperkins Learn more on my website: hollyperkins.com Connect with me on Facebook: facebook.com/HollyPerkinsFitness/ Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.…

The Holly Perkins Health Podcast

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Ep 40: Introducing The Body Composition Project 20:09

27 weeks тому20:09

20:09

What's the secret to creating a body that keeps up with the life you love? Body composition! By prioritizing body composition, you'll build stronger muscles, reduce body fat, and truly start enjoying life to the fullest. In this episode, I'm so excited to introduce my latest program, The Body Composition Project! Drawing on my 30+ years of experience, this program shifts the focus from weight loss to building lean muscle and improving overall body composition. Today, I explain why traditional weight loss goals might be holding you back and how refocusing on body composition will get you the results you've been looking for. I also dive into the proven strategies of The Body Composition Project that have already transformed so many women. You'll learn how strength training, proper nutrition, and the right type of cardio can help you become your best self – without any extreme restrictions. Listen in to hear how you can join the next round! Topics Covered: The importance of body composition How to get an accurate body composition scan Why The Body Composition Project is so effective The truth about weight loss 2 mistakes that are preventing you from building muscle and losing fat Everything you will learn in The Body Composition Project Resources Mentioned: Join me LIVE for The Body Composition info session HERE Learn more about The Body Composition Project HERE See the research on the utility of body composition assessment in nutrition and clinical practice HERE See the research on body composition tests HERE See the research on the benefits of utilizing total body composition as a predictor of cardiorespiratory fitness HERE Listen to the first 39 episodes of Holly Perkins Health Podcast HERE Transcripts can be found on the official blog page for this episode at hollyperkins.com/blog Follow Me: Find me on Instagram: @hollyperkins Learn more on my website: hollyperkins.com Connect with me on Facebook: facebook.com/HollyPerkinsFitness/ Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their health care professionals for any such conditions.…

The Holly Perkins Health Podcast

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Ep 39: Ask Holly 33:08

29 weeks тому33:08

33:08

I absolutely love connecting with all of you in our community, so I'm thrilled to be answering your burning questions in this episode! Today, I share my advice on some really important topics like: What's the best way to tackle strength training and weight loss around perimenopause? How can you get lean if your body fat percentage is too high, even though you have no weight to lose? And for those dealing with arthritis, how can you strengthen your glutes when you have knee and lower back issues or pain? I'm constantly amazed by my clients and students who are transforming their bodies and feeling more energized every day. And guess what? If they can do it, so can you!. Whether you're battling stubborn body fat, riding the wave of menopausal symptoms, or dealing with achy joints, this episode is for you! Head over to hollyperkins.com/review where you can upload a screenshot of your review and gain immediate access to my four-week strength training plan, Strength Without Stress! Topics Covered: My top tips for strength training and weight loss during perimenopause How to improve your body fat percentage if you have no weight to lose Using nutrition to improve blood glucose regulation Why you can still build muscle with arthritis Single joint exercises to activate and strengthen your glutes Resources Mentioned: Listen to the first 38 episodes of Holly Perkins Health Podcast HERE See the research on menopause HERE Do you have a burning question? Ask me HERE Check out The Body Composition Project HERE Check out my Women's Strength Nation YouTube channel HERE Find The Glutes Project HERE Transcripts can be found on the official blog page for this episode at hollyperkins.com/blog Follow Me: Find me on Instagram: @hollyperkins Learn more on my website: hollyperkins.com Connect with me on Facebook: facebook.com/HollyPerkinsFitness/ Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their health care professionals for any such conditions.…

The Holly Perkins Health Podcast

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Ep 38: The Muscle Tipping Point 33:06

30 weeks тому33:06