Training for Life

Stronger, Leaner, Happier: Our Top 3 Exercises for Women in Perimenopause & Beyond✨One of our most listened-to episodes of 2025!✨ Episode Summary: Struggling with weight gain, low energy, or mood swings in your 30s, 40s, or 50s? You’re not alone, and there is a way to take back your strength, confidence, and energy. In this fan-favourite episode, Sarah and Tanna reveal the top 3 types of exercise every midlife woman should be doing to support hormonal health, muscle tone, metabolism, and longevity. What You'll Learn: Why strength training is essential for lean muscle, fat loss, and bone health How HIIT/sprint intervals help balance hormones and rev metabolism The benefits of plyometric training (aka jump training) for power, coordination, and bone density Practical tips on how to get started, no matter your age or fitness level! Just Launched: MIDLIFE MUSCLE! This episode inspired us to create a 12-week training plan made up of Fusion days from past Journeys, and includes: ✔ Strength + Plyo workouts✔ Full follow-along videos✔ Instructional demos for every move✔ Downloadable PDF guides✔ All for under $40! Midlife Muscle is exactly what Sarah is doing right now until the next HRM Spring Journey begins and she’d love for you to join her! Get the program here ➡️ www.healthyrolemodels.com Links & Resources: HIIT Training Podcast Episode  Midlife Muscle – 12-Week Workout Plan  Learn about the Spring Healthy Role Models Journey – Opens March 9

The season can pull you in twenty directions before breakfast. Sarah and Tanna break down simple, doable ways to bring yourself back into the moment: Tiny pauses throughout the day Box breathing (door closed, sanity restored) Micro-walks with fog, dogs, or both Single-tasking instead of multitasking yourself into a meltdown Checking your self-talk so you don’t spiral before the stockings are even hung 2. Presence with Your People Connection doesn’t require perfection,  it just asks for attention. Putting your phone in another room (yes, away away) Eye contact that makes someone feel like the only person in the room Listening to understand rather than to fix The “comfort or solutions?” question that changes everything Meaningful rituals ~ snowy walks, board games, dinner-table conversations The magical Disney hug (you don’t release until they do) 3. Presents That Create Presence Instead of “What do you want for Christmas?” try:“What memory do you want to make this Christmas?”The answers might surprise you. Ideas we explore: Tickets to concerts, plays, sports games, or local events Hikes, spa days, markets, cookie-baking, and other cozy rituals The “Yes Day” (with boundaries ~ we love our children… but let's be reasonable haha) Experience jars: 12 mini-dates, one per month Handwritten note jars with things you love about someone Outdoor adventures (even unconventional parking-lot tobogganing!) Activities that create joy, anticipation, and stories your family will tell for years The Heart of It All Gifts fade.Memories ripple.Presence ~ your real, grounded, intentional presence ~  is the gift that keeps giving long after the holidays end. We Want to Hear From You! Have you given an unforgettable experience gift?Do you have rituals that help you stay grounded this time of year?Tell us!Share inside the HRM community or send us a message. Your ideas inspire more ideas — and that’s what makes this community magic. Enjoying the Podcast? If Training for Life is fueling your wellness journey, we’d love your support:⭐ Leave a 5-star rating💬 Write a review📩 Connect with us on Instagram @HealthyRoleModels🌐 Or reach out anytime through HealthyRoleModels.com Your feedback helps us grow this ripple of empowerment and positivity.Until next week — stay awesome.

Episode Summary: When you start making changes in your life,  whether it’s getting healthy, drinking less, or chasing new goals, not everyone will cheer you on. Some people will question you, tease you, or make you feel like you’re “too much.” In this episode, Sarah and Tanna unpack what it really means to stay true to yourself when the people around you don’t share your goals. From setting boundaries to finding a supportive circle, they talk about how to hold your ground without guilt and why it’s worth it. They also share personal stories of resisting peer pressure (including some pretty bold dinner-table moments), and remind us that you don’t owe anyone an explanation for doing what’s right for you. You’ll Learn: Why people sometimes react negatively to your growth How to tell the difference between healthy feedback and social pressure The power of “remembering your why” when others question your choices How to set loving boundaries without conflict Why your people ~  the ones who get it ~ are everything Key Quote Highlights: “Never dim your light just because it’s shining in someone else’s eyes.”“You don’t owe anyone an explanation for taking care of your health.”“The bigger deal you make about your choice, the more pushback you’ll get, so just live it.” Perfect For:Anyone who’s trying to make a positive change ~ in health, mindset, or lifestyle ~ and finding that not everyone is ready to come along for the ride.

 Ever catch yourself thinking, “I wish I started earlier…” or “It’s too late for me now”?In this empowering episode of Training for Life, Sarah and Tanna dive into those sneaky limiting beliefs that whisper “you’re too old” or “you missed your window.” Together they unpack how to: Reframe age as a superpower  ~ with more wisdom, grit, and emotional strength than ever before. Think about your future self ~ the one who’s high-fiving you for starting today.  Understand the science of neuroplasticity (yes, your brain can still grow and change at any age!). Learn why strength gains are possible ~  and even more rewarding ~ later in life. Surround yourself with women who inspire possibility and prove that it’s never too late to begin again. From starting new careers in their 30s and 50s, to watching women in their 60s and 70s crush goals (and cycling adventures 🌍🚴‍♀️), this conversation is a heartfelt reminder that your timeline is your own.  Key Takeaways The years will pass anyway...might as well spend them growing. Start small and be consistent. Redefine success as energy, strength, and confidence ~ not perfection. Catch and reframe your self-talk: trade “I’m too old” for “I’m just getting started.” Think long-term: train and live for your future self. In This Episode Sarah and Tanna share stories, laughter, and truth bombs about courage, vulnerability, and how to keep showing up for yourself. No matter your age, stage, or starting point. Because you don’t stop moving because you get old:👉 You get old because you stop moving.  

💭 In this episode, Sarah and Tanna dive deep into one of the biggest mindset blocks in health and fitness: expecting fast results in a long-game process. If you've ever felt discouraged because change isn't happening "fast enough"—this one's for you. ⚡️ In a culture addicted to quick fixes, overnight transformations, and before-and-after pics, it’s easy to think you’re behind, failing, or not doing enough. But real change? The kind that actually sticks? It’s steady. It’s layered. And it’s 100% worth it. 💡 In this episode, you’ll learn: Why our brains crave instant gratification (and how to override that urge) How to shift from “expectation” mode into “action” mode The power of identity-based habits (doing the thing because it’s who you are) Why a slow burn creates a deeper, more lasting transformation How to enjoy the journey instead of rushing to the finish line ⏳ Progress takes time—but your daily actions are always planting seeds. Stay the course. 🎧 Tune in now and get reconnected to the pace and purpose of your journey.Whether you’re in week 1 or year 10, this episode will help you own your timeline and stop comparing your behind-the-scenes to someone else’s highlight reel. 📲 Find us on Instagram at @healthyrolemodels and tell us: what’s ONE shift you’re making this week to support long-game change? 💬 Loved this episode? Leave us a 5-star review—it helps other women find our podcast and our community. 💕  

Episode Summary: In this episode of Training for Life, Sarah and Tanna get real about a mindset that seems smart — but can secretly hold you back: skepticism. Whether it shows up as cynicism, sarcasm, perfectionism, or straight-up side-eye.This episode explores how skepticism is often a form of emotional armor — a way of staying in our comfort zone instead of risking real change. They unpack: Why it’s easier to judge or criticize than to try How skepticism can feel safe — but actually keeps us stuck Personal stories of once being skeptics (including vision boards and early morning workouts) What it means to take full ownership of your growth How to borrow belief when you’re not quite there yet Why HRM is built to help women feel safe being open 💡 Plus, they share favorite mindset quotes from Brené Brown and Joseph Campbell, and end with powerful reflection questions to help you shift out of “guarded” and into growth. Key Quotes from the Episode: “You don’t have to believe right away — but you do have to be open.” “The cave you fear to enter holds the treasure you seek.” – Joseph Campbell “We use cynicism, criticism, cool and cruelty as armor to protect our egos.” – Brené Brown Reflection Invitation: Are you guarding yourself from change by holding on to skepticism? What story are you telling yourself that’s keeping you from what you really want?

Episode Summary: Everyone’s searching for the magic pill for fitness and health—but what if we told you we’ve found it? 🏆 In this episode, Sarah and Tanna reveal the one key ingredient that truly leads to long-term success: Consistency💪. While it may not sound as flashy as the latest fitness trends, consistency is the real game-changer when it comes to reaching your health and fitness goals. Join us as we dive into why so many people fall into the trap of quick-fix solutions ⚠️, the dangers of all-or-nothing thinking 🚫, and how embracing consistency can transform your health journey. We share powerful mindset shifts 🧠, practical tips 📝, and proven strategies to help you stay the course, even on the tough days. If you’ve ever struggled with staying committed to your goals, this episode is a must-listen! 🎧 What You’ll Learn in This Episode: 🔥 Why consistency is the real magic pill for sustainable health and fitness. ⚡ The problem with extreme, short-term programs like 75 Hard. 🔄 How shifting from an all-or-nothing mindset to an all-or-something approach sets you up for long-term success. 🎯 Why making health and fitness part of your identity makes it easier to stay on track. 📅 The importance of treating workouts as non-negotiable appointments in your schedule. 📊 How visual tracking (like sticker charts and progress check-ins) helps reinforce motivation. 👥 Why surrounding yourself with the right community can make or break your consistency. 📖 The power of having a structured plan that eliminates guesswork in your workouts. Key Quotes from the Episode: "Success is neither magical nor mysterious. It is the natural consequence of consistently applying basic fundamentals." ✨ "Stop looking for the next big thing. The fundamentals—done consistently—are what actually work." 🏋️‍♀️ "If it’s in your calendar, it gets done. If it’s not, it doesn’t." 📅 "Surround yourself with people who inspire you to show up and be your best." 💕 Resources & Links: 🔗 Join the Healthy Role Models community: www.healthyrolemodels.com 📸 Follow Sarah & Tanna on Instagram: @healthyrolemodels 🎙 More Training for Life episodes: [Podcast Link] Join the Conversation: 💬 What’s one small way you’re committing to consistency this week? Share it with us in the comments or tag us on social media! Subscribe & Review: 🌟 If you loved this episode, be sure to subscribe to Training for Life and leave us a review. Your support helps us continue creating valuable content to keep you inspired on your health and fitness journey! 🚀💖

In this episode, Sarah Gilks, founder of Healthy Role Models, and Tanna Payne, master trainer and former international Olympic weightlifter, dive deep into the power of words, self-belief, and overcoming limiting beliefs. Inspired by the recent Nike Super Bowl ad that resonated with so many women, Sarah and Tanna explore the impact of negative voices ~ whether they come from others or from within. Sharing personal stories of being told they "couldn't" or "wouldn't" succeed, they flip the script and reinforce the idea that actually, you can. In This Episode: How negative self-talk and external doubt can shape our beliefs The importance of awareness in creating change Using community and support to push past personal barriers Stories of perseverance: from pregnancy workouts to breaking through industry norms Practical steps to rewire your mindset for success Key Takeaways: Recognize limiting beliefs – Become aware of the negative things you tell yourself. Challenge the narrative – Would you talk to a friend the way you talk to yourself? Surround yourself with possibility – Find a community that lifts you up. Take small, consistent actions – Change happens one step at a time. Borrow belief if needed – When your confidence wavers, lean on those who see your potential. This episode is about reclaiming your power and recognizing that the only limits are the ones you accept. Whether in fitness, business, or personal growth—actually, you can. Follow us on Instagram @HealthyRoleModels, @sarahgilks, and @TannaPayne and let us know what limiting beliefs you’re breaking through! Subscribe & Review: If this episode inspired you, please subscribe and leave a review! Your support helps us reach more women who need to hear this message. 

   We All Need Coaches - Even Coaches Need Coaches! Show Notes:In this episode of Training for Life, Sarah Gilks and Tana Payne dive into the importance of having a coach—no matter your experience level. Whether you're an elite athlete, a seasoned trainer, or just starting your wellness journey, having a coach can provide accountability, fresh perspectives, and personal growth. They discuss:✅ Why even experts need guidance to keep evolving✅ How coaches help you break bad habits and push past stagnation✅ The role of mindset—growth vs. fixed—and how it impacts progress✅ The power of accountability and why it increases success rates by up to 95%✅ What to look for when choosing the right coach for YOU Plus, they share personal stories about their own experiences with coaching, the lessons they've learned, and how seeking guidance has helped them level up in both fitness and life. 🔹 Who coaches YOU? Let us know in the comments!

Episode Title: Beyond the Beach: The Little Things from Mexico That Changed Us 🌴🏖️ After a well-deserved week off, Sarah and Tanna are back with fresh insights, hilarious stories, and a whole lot of wisdom on how to bring those vacation vibes into everyday life! In this episode, they chat about: ✅ Feeding bananas to sea turtles (who knew?!) 🍌🐢✅ The magic of unplugging from social media 📵✅ How intentional rest days can be a game-changer 😌✅ The spicy benefits of reading for pleasure 📖🔥✅ Why working out with your partner is actually super sexy 💪💖 Plus, hear all about Sarah’s realization that achievement burnout is real and Tanna’s bold new goal: scheduling a “Do Not Disturb” day! Get ready for laughs, real talk, and some seriously good takeaways to help you feel recharged ~ no plane ticket required! 🎧 Tune in now and let’s train for life together!

In this episode, Sarah and Tanna explore Sarah’s favourite tactical lessons from EPIC, an annual learning mastermind event. From Dr. James Rouse, they unpack the powerful connection between the words we use and our physical and mental health ~ reminding us that how we talk to ourselves can shape our well-being. Dr. Robyne Hanley-Dafoe’s insight on counting blessings and practicing gratitude offers a calming strategy for sleepless nights when worries and to-do lists feel overwhelming. Finally, Alan Stein Jr.’s concept of “performance gaps” hits home: identifying where you’re falling short of living fully and learning how to consciously create space for what truly matters. Tune in for practical wisdom on shifting your mindset, cultivating peace, and closing the gap between where you are and where you want to be. Links to Speaker Podcasts:Dr. Robyne Hanley-Dafoe: Resiliency RedefinedDr. James Rouse: Change AgentsAlan Stein Jr.: Raise Your Game

In this episode, Sarah and Tanna tackle the complex topic of stress. They explore the difference between good stress, which pushes you toward growth, and bad stress, which can leave you feeling overwhelmed and stuck. Sharing personal stories and strategies, they discuss how they handle the inevitable bad stress that life throws their way and highlight why not all stress is created equal. From learning how to harness stress to fuel success to practicing techniques that ease the burden of the bad, this episode is packed with insights to help you find balance and thrive under pressure. Whether you're feeling the weight of stress or wondering how to turn it into a positive force, Sarah and Tanna have you covered!