What do you want for Christmas? Sharing a few tips for simple, low cost gifts for fitness lovers... plus sharing my favorite holiday traditions that makes this time of year so special for my family and me.

Strong Start Details & Application: https://forms.gle/GkSQ2G1aL9Uvjtb88

❖ Let's Connect ❖ 

💪 Try FWW Live Free: www.Fitwomensweekly.com 

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❤️ INSTAGRAM: https://www.instagram.com/KindalBoyleFitness/ 

📨 Email: Kindal@fitwomensweekly.com for coaching inquiries, questions, partnerships, etc.

 ☕️ Buy A Coffee: https://www.buymeacoffee.com/fitwomensweekly

Have you seen the 3-2-1 Workout Program floating around? What's up with the trend and is it something you should jump on? Maybe... maybe not. We'll break it down to see if it's an idea that works for you and what I would recommend to make it even better. 

Plus, what's the 20 rep squat program that I've decided to take on in a few weeks? It's time to build some legs. Want to join me? 

Strong Start Details & Application: https://forms.gle/GkSQ2G1aL9Uvjtb88

❖ Let's Connect ❖ 

💪 Try FWW Live Free: www.Fitwomensweekly.com 

❖ Habit 4-6 Week Programs: https://fitwomensweekly.com/fww-habit/programs/ 

❤️ INSTAGRAM: https://www.instagram.com/KindalBoyleFitness/ 

📨 Email: Kindal@fitwomensweekly.com for coaching inquiries, questions, partnerships, etc.

 ☕️ Buy A Coffee: https://www.buymeacoffee.com/fitwomensweekly

Let's talk about listening to your body and learning what feels hurt vs what is actually hurt. It's not always so simple but it can be a super simple, 5 minute fix! 

Podcast Listeners Only:

FWW Live BLACK FRIDAY: https://thistimefitness.sites.zenplanner.com/sign-up-now.cfm?display=MBRSHPS&categoryId=B4B7A922-526E-44C4-ADCE-B8C18E466EC0&

Black Friday PSER Cookbook: https://thistimefitness.sites.zenplanner.com/retail-product.cfm?ProductId=E9613284-81B5-4861-9A87-BB065C44C46B 

❖ Let's Connect ❖ 

💪 Try FWW Live & Finish FIT for Free: www.Fitwomensweekly.com 

❖ Habit 4-6 Week Programs: https://fitwomensweekly.com/fww-habit/programs/ 

❤️ INSTAGRAM: https://www.instagram.com/KindalBoyleFitness/ 

📨 Email: Kindal@fitwomensweekly.com for coaching inquiries, questions, partnerships, etc.

 ☕️ Buy A Coffee: https://www.buymeacoffee.com/fitwomensweekly

This episode gets me fired up so get ready for some spice. 

A little update on my hormone journey after getting off oral birth control. And it's a reminder that you have to fight for your own health and only you know your body! 

Plus cardio talk... is it okay to stop strength training to just focus on cardio? Let's talk about it.

Podcast Listeners Only:

FWW Live BLACK FRIDAY: https://thistimefitness.sites.zenplanner.com/sign-up-now.cfm?display=MBRSHPS&categoryId=B4B7A922-526E-44C4-ADCE-B8C18E466EC0&

Black Friday PSER Cookbook: https://thistimefitness.sites.zenplanner.com/retail-product.cfm?ProductId=E9613284-81B5-4861-9A87-BB065C44C46B 

❖ Let's Connect ❖ 

💪 Try FWW Live & Finish FIT for Free: www.Fitwomensweekly.com 

❖ Habit 4-6 Week Programs: https://fitwomensweekly.com/fww-habit/programs/ 

❤️ INSTAGRAM: https://www.instagram.com/KindalBoyleFitness/ 

📨 Email: Kindal@fitwomensweekly.com for coaching inquiries, questions, partnerships, etc.

 ☕️ Buy A Coffee: https://www.buymeacoffee.com/fitwomensweekly

Research indicates that our gut health could impact the progression of Parkinson’s, Alzheimer’s and other diseases.

Does this give some insight on early detection?

Today I’m joined by Co-Founder of Intrinsic Medicine, Alex Martinez, who is leveraging human milk biology to transform Parkinson’s, IBS, Autism Spectrum Disorder, and other Gut-Immune-Brain Axis (GIBA) disorders.

Let’s get into it.

FWW Live BLACK FRIDAY: https://thistimefitness.sites.zenplanner.com/sign-up-now.cfm?display=MBRSHPS&categoryId=B4B7A922-526E-44C4-ADCE-B8C18E466EC0&

• Get 6 months daily workouts and personal training for just $250 or...
• A FULL year for just $500. That's $184 off! 

Black Friday PSER Cookbook: https://thistimefitness.sites.zenplanner.com/retail-product.cfm?ProductId=E9613284-81B5-4861-9A87-BB065C44C46B 

❖ Let's Connect ❖ 

💪 Try FWW Live & Finish FIT for Free: www.Fitwomensweekly.com 

❖ Habit 4-6 Week Programs: https://fitwomensweekly.com/fww-habit/programs/ 

❤️ INSTAGRAM: https://www.instagram.com/KindalBoyleFitness/ 

📨 Email: Kindal@fitwomensweekly.com for coaching inquiries, questions, partnerships, etc.

 ☕️ Buy A Coffee: https://www.buymeacoffee.com/fitwomensweekly

This is not a typical FWW episode. Sure, I share a quick tip on how to eat on Thanksgiving but... can we have a coffee date and talk about traditions and the people that have impacted your life the most? 

Turkey Day Live Workout: https://fb.me/e/1p3vIW2uL

FWW Live BLACK FRIDAY: https://thistimefitness.sites.zenplanner.com/sign-up-now.cfm?display=MBRSHPS&categoryId=B4B7A922-526E-44C4-ADCE-B8C18E466EC0&

• Get 6 months daily workouts and personal training for just $250 or...
• A FULL year for just $500. That's $184 off! 

❖ Let's Connect ❖ 

💪 Try FWW Live & Finish FIT for Free: www.Fitwomensweekly.com 

❖ Habit 4-6 Week Programs: https://fitwomensweekly.com/fww-habit/programs/ 

❤️ INSTAGRAM: https://www.instagram.com/KindalBoyleFitness/ 

📨 Email: Kindal@fitwomensweekly.com for coaching inquiries, questions, partnerships, etc.

 ☕️ Buy A Coffee: https://www.buymeacoffee.com/fitwomensweekly

A new study was published comparing seasons due to light exposure to metabolic health. Let's talk about it because it might be surprising to know which season your body burns more calories in! 

Study: https://www.sciencedaily.com/releases/2023/10/231016122825.htm 

FWW Live BLACK FRIDAY: https://thistimefitness.sites.zenplanner.com/sign-up-now.cfm?display=MBRSHPS&categoryId=B4B7A922-526E-44C4-ADCE-B8C18E466EC0&

• Get 6 months daily workouts and personal training for just $250 or...
• A FULL year for just $500. That's $184 off! 

❖ Let's Connect ❖ 

💪 Try FWW Live & Finish FIT for Free: www.Fitwomensweekly.com 

❖ Habit 4-6 Week Programs: https://fitwomensweekly.com/fww-habit/programs/ 

❤️ INSTAGRAM: https://www.instagram.com/KindalBoyleFitness/ 

📨 Email: Kindal@fitwomensweekly.com for coaching inquiries, questions, partnerships, etc.

 ☕️ Buy A Coffee: https://www.buymeacoffee.com/fitwomensweekly

❖ Let's Connect ❖ 

💪 Try FWW Live & Finish FIT for Free: www.Fitwomensweekly.com 

❖ Habit 4-6 Week Programs: https://fitwomensweekly.com/fww-habit/programs/ 

❤️ INSTAGRAM: https://www.instagram.com/KindalBoyleFitness/ 

📨 Email: Kindal@fitwomensweekly.com for coaching inquiries, questions, partnerships, etc.

 ☕️ Buy A Coffee: https://www.buymeacoffee.com/fitwomensweekly

Katina is a touring competitive eater, traveling the world to eat delicious cuisines served up on massive platters and bowls bigger than her. 

How did you go from being a body builder to eating meals loaded with more calories than what most people eat in 2 days?

And how does she balance it to stay slim and healthy? 

Connect To Katina: 

YouTube: https://www.youtube.com/@KatinaEatsKilos 

Instagram: https://www.instagram.com/katinaeatskilos/ 

❖ Let's Connect ❖ 

💪 Try FWW Live: www.Fitwomensweekly.com 

❖ Habit 4-6 Week Programs: https://fitwomensweekly.com/fww-habit/programs/ 

❤️ INSTAGRAM: https://www.instagram.com/KindalBoyleFitness/ 

📨 Email: Kindal@fitwomensweekly.com for coaching inquiries, questions, partnerships, etc.

 ☕️ Buy A Coffee: https://www.buymeacoffee.com/fitwomensweekly

Fit Quickie Episode to discuss: 

Getting through the rest of the year and your invite for the Finish Strong. 

Preparing for your first mammagram. I got my mammo prescription this week as an early 40th birthday gift from my gyno. What to expect to be mentally prepared for your fist smash from an ex breast imaging medical assistant (me)! 

And finally... why do you have cravings? Is it your body telling you that you're missing a nutrient? What's in the cake that you might NEED? Let's break it down!

❖ Let's Connect ❖ 

💪 Try FWW Live: www.Fitwomensweekly.com 

❖ Habit 4-6 Week Programs: https://fitwomensweekly.com/fww-habit/programs/ 

❤️ INSTAGRAM: https://www.instagram.com/KindalBoyleFitness/ 

📨 Email: Kindal@fitwomensweekly.com for coaching inquiries, questions, partnerships, etc.

 ☕️ Buy A Coffee: https://www.buymeacoffee.com/fitwomensweekly

Today I am talking with Sam Mathews. Sam felt pulled to become a surrogate a few years ago and is currently starting the journey to do it again for another couple. In this episode we talk about the physical and emotional parts of being a surrogate. 

Plus, the questions we all want to know... how much money do surrogates receive? What's a contract really like? What precautions does Sam do to make sure the baby isn't her's and more. 

Plus... a meal planning tip I'm mad I didn't come up with first! 

Follow Sam's journey: 

Instagram: https://www.instagram.com/wearedanandsam/ 

Site: https://www.wearedanandsam.com/ 

❖ Let's Connect ❖ 

💪 Try FWW Live: www.Fitwomensweekly.com 

❖ Habit 4-6 Week Programs: https://fitwomensweekly.com/fww-habit/programs/ 

❤️ INSTAGRAM: https://www.instagram.com/KindalBoyleFitness/ 

📨 Email: Kindal@fitwomensweekly.com for coaching inquiries, questions, partnerships, etc.

 ☕️ Buy A Coffee: https://www.buymeacoffee.com/fitwomensweekly

Ever look down at your plate and wonder, "Is this a balanced, healthy meal?" 

Here's the checklist to run through and it only includes 5 components. 

No matter if you're having pizza or grilled chicken, make sure each meal (and snack) you have has these 5 things to keep you full, satisfied, and fueled. 

❖ Let's Connect ❖ 

💪 Try FWW Live: www.Fitwomensweekly.com 

❖ Habit 4-6 Week Programs: https://fitwomensweekly.com/fww-habit/programs/ 

❤️ INSTAGRAM: https://www.instagram.com/KindalBoyleFitness/ 

📨 Email: Kindal@fitwomensweekly.com for coaching inquiries, questions, partnerships, etc.

 ☕️ Buy A Coffee: https://www.buymeacoffee.com/fitwomensweekly

New study, new breakdown and chat: 

Do you need to lift heavy for few reps or light with lots of reps to get the best bang for your buck? Let's break it down and talk about it so you get your best results. 

Plus, how to live your fitness to create quality time and memories with people in your life. And it includes playing Ghost In The Graveyard. 

News Article: 

https://www.yahoo.com/lifestyle/study-finally-answers-heavy-weights-190901243.html

❖ Let's Connect ❖ 

💪 Try FWW Live: www.Fitwomensweekly.com 

❖ Habit 4-6 Week Programs: https://fitwomensweekly.com/fww-habit/programs/ 

❤️ INSTAGRAM: https://www.instagram.com/KindalBoyleFitness/ 

📨 Email: Kindal@fitwomensweekly.com for coaching inquiries, questions, partnerships, etc.

 ☕️ Buy A Coffee: https://www.buymeacoffee.com/fitwomensweekly

Zone 2 Cardio Training... are you doing it? How often? And if you are... do you know why?

Quick Friday Fit Quickie to help break it down.

❖ Let's Connect ❖ 

💪 Try FWW Live: www.Fitwomensweekly.com 

❖ Habit 4-6 Week Programs: https://fitwomensweekly.com/fww-habit/programs/ 

❤️ INSTAGRAM: https://www.instagram.com/KindalBoyleFitness/ 

📨 Email: Kindal@fitwomensweekly.com for coaching inquiries, questions, partnerships, etc.

 ☕️ Buy A Coffee: https://www.buymeacoffee.com/fitwomensweekly

Hit play and listen to an awesome episode full of tips and nuggets from Taylor Grasso, RDN. Just a few main highlights we discussed:

• What's the most common mistake women make with their nutrition?
• How does under eating make it harder to lose weight? Other side effects of eating too little.
• Processed foods... are they actually good for you? 
• How to pick a good protein bar? 
• If you want to eat healthy intuitively, should you track? 

Connect With Taylor: 

https://www.tiktok.com/@simplyhealthyrd

https://www.instagram.com/simplyhealthyrd 

❖ Let's Connect ❖ 

💪 Try FWW Live: www.Fitwomensweekly.com 

❖ Habit 4-6 Week Programs: https://fitwomensweekly.com/fww-habit/programs/ 

❤️ INSTAGRAM: https://www.instagram.com/KindalBoyleFitness/ 

📨 Email: Kindal@fitwomensweekly.com for coaching inquiries, questions, partnerships, etc.

 ☕️ Buy A Coffee: https://www.buymeacoffee.com/fitwomensweekly

Don't let the cold and short days ruin the fitness you've built. Here's how to stay moving when motivation tends to plummet!

Plus, a reminder to pamper yourself! 

❖ Let's Connect ❖ 

💪 Try FWW Live: www.Fitwomensweekly.com 

❖ Habit 4-6 Week Programs: https://fitwomensweekly.com/fww-habit/programs/ 

❤️ INSTAGRAM: https://www.instagram.com/KindalBoyleFitness/ 

📨 Email: Kindal@fitwomensweekly.com for coaching inquiries, questions, partnerships, etc.

 ☕️ Buy A Coffee: https://www.buymeacoffee.com/fitwomensweekly

Welcome to a new FWW Podcast episode! Ready for a lot of brain nuggets to help your fitness? 

Today's Show: 

• Stop Having A "Can Do" Attitude. It's hurting you! Do this instead.
• New Study Says Morning Workouts Are Best... But is this true? Let's break it down! 
• Workout Of The Week! A 20 minute bodyweight interval workout you should try. 

❖ Let's Connect ❖ 

💪 Try FWW Live: www.Fitwomensweekly.com 

❤️ INSTAGRAM: https://www.instagram.com/KindalBoyleFitness/ 

📨 Email: Kindal@fitwomensweekly.com for coaching inquiries, questions, partnerships, etc.

 ☕️ Buy A Coffee: https://www.buymeacoffee.com/fitwomensweekly

If you get a little anxious going to a dinner party or family dinner because you know you're not going to be able to eat ideally for your goals... listen up. 

You can and you can do it without looking dramatic or hurting feelings. Just follow this one rule and walk away from your next dinner date feeling satisfied, not bloated and not stuffed! 

❖ Let's Connect ❖ 

❤️ INSTAGRAM: https://www.instagram.com/KindalBoyleFitness/ 

📨 Email: Kindal@fitwomensweekly.com for coaching inquiries, questions, partnerships, etc.

 ☕️ Buy A Coffee: https://www.buymeacoffee.com/fitwomensweekly

Yup, after taking oral birth control for over half my life, 4.5 months ago, I swallowed my last pill. 

Here's why I got off and it doesn't include trying for a baby. Plus, how it's been so far. Side effects and expectations. 

❖ Let's Connect ❖ 

❤️ INSTAGRAM: https://www.instagram.com/KindalBoyleFitness/ 

📨 Email: Kindal@fitwomensweekly.com for coaching inquiries, questions, partnerships, etc.

 ☕️ Buy A Coffee: https://www.buymeacoffee.com/fitwomensweekly

Whether it's your fitness, work, house life, nutrition, etc this is the most important thing you can tell yourself to be more productive in the moment and have your future self loving you forever.

Also... what's the BEST type of weight lifting? Let's get into it! 

❖ Let's Connect ❖ 

❤️ INSTAGRAM: https://www.instagram.com/KindalBoyleFitness/ 

📨 Email: Kindal@fitwomensweekly.com for coaching inquiries, questions, partnerships, etc.

 ☕️ Buy A Coffee: https://www.buymeacoffee.com/fitwomensweekly

The first commercial diet came out in 1929 and since then diet trends have become part of our every day society. I love the article "Why Most Diets Don't Work" and we're going to cover it in this episode. 

Plus, what was the first diet? And what should you do instead to see results that actually last?

Article: https://getpocket.com/explore/item/why-most-diets-don-t-work-and-what-to-try-instead?utm_source=pocket-newtab-en-us 

❖ Let's Connect ❖ 

❤️ INSTAGRAM: https://www.instagram.com/KindalBoyleFitness/ 

📨 Email: Kindal@fitwomensweekly.com for coaching inquiries, questions, partnerships, etc.

 ☕️ Buy A Coffee: https://www.buymeacoffee.com/fitwomensweekly

Is it possible to actually come back from vacation feeling less bloated and more relaxed than when you left? It's rare that you don't need a vacation from vacation or a follow up detox but it can happen.

Here's my vaca recap and how I actually lost weight while eating cake and drinking wine every night.

❖ Plan Smart Eat Real ❖ 

https://fitwomensweekly.com/plan-smart-eat-real/what-members-get/ 

❖ Let's Connect ❖ 

❤️ INSTAGRAM: https://www.instagram.com/KindalBoyleFitness/ 

📨 Email: Kindal@fitwomensweekly.com for coaching inquiries, questions, partnerships, etc.

 ☕️ Buy A Coffee: https://www.buymeacoffee.com/fitwomensweekly

A 2023 study found that strength training with dumbbells is the 2nd most popular fitness trend of the year. Which is great! I love seeing people picking up heavy weights and getting strong.

But let's break this study down a little more and talk about the pros and cons (yes cons) to focusing on strength training. 

❖ Plan Smart Eat Real ❖ 

🔗 PlanSmart EatReal is Open: https://fitwomensweekly.com/plan-smart-eat-real/what-members-get/ 

❖ Resources & FWW Info ❖ 

https://www.nbcnews.com/news/amp/rcna94678 

https://www.strongerbyscience.com/calories-muscle-burn/ 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2980962/

❤️ INSTAGRAM: https://www.instagram.com/KindalBoyleFitness/ 

📨 Email: Kindal@fitwomensweekly.com for coaching inquiries, questions, partnerships, etc.

 ☕️ Buy A Coffee: https://www.buymeacoffee.com/fitwomensweekly

Dr. Halie Schoff, is a Functional Chiropractor and Integrative Health Practitioner with a masters in Applied Clinical Nutrition and she is dropping brain nuggets today as we discuss what symptoms to expect when specific hormones are out of whack: estrogen, testosterone and proestrogen. 

And what can you do to relieve symptoms and start feeling better? Listen to find out. 

Connect with Dr Schoff: https://www.drhalieschoff.com/ 

❖ Plan Smart Eat Real & More! ❖ 

🔗 PlanSmart EatReal is Open: https://fitwomensweekly.com/plan-smart-eat-real/what-members-get/ 

❤️ INSTAGRAM: https://www.instagram.com/KindalBoyleFitness/ 

📨 Email: Kindal@fitwomensweekly.com for coaching inquiries, questions, partnerships, etc.

 ☕️ Buy A Coffee: https://www.buymeacoffee.com/fitwomensweekly

I'm enjoying a deload week this week and even though I've talked about deloads before, this week I realized there is some confusion about what happens in a deload week and what you can expect. 

Deload week... ever done one intentionally? 

❖ Plan Smart Eat Real & More! ❖ 

🔗 PlanSmart EatReal is Open: https://fitwomensweekly.com/plan-smart-eat-real/what-members-get/ 

❤️ INSTAGRAM: https://www.instagram.com/KindalBoyleFitness/ 

📨 Email: Kindal@fitwomensweekly.com for coaching inquiries, questions, partnerships, etc.

 ☕️ Buy A Coffee: https://www.buymeacoffee.com/fitwomensweekly

Did you know aluminum foil comes with a holder? And other "I was today years old" when I learned these hacks! 

Plus, the appliances that are worth investing in. And recent foods I'm obssedded with: 

• Mush Oats: https://eatmush.com/
• Cleveland Kimchi & Sauerkraut: https://www.clevelandkitchen.com/kimchi 
• Dalai Sofia Kombucha: https://www.dalaisofia.com/

❖ How To Connect & Get Even More! ❖ 

🔗 PlanSmart EatReal is Open: https://fitwomensweekly.com/plan-smart-eat-real/what-members-get/ 

❤️ INSTAGRAM: https://www.instagram.com/KindalBoyleFitness/ 

📨 Email: Kindal@fitwomensweekly.com for coaching inquiries, questions, partnerships, etc.

 ☕️ Buy A Coffee: https://www.buymeacoffee.com/fitwomensweekly

You just completed an 8 week challenge, Whole30, a half marathon, etc. Now what?

How to keep moving forward with training to make sure you don't lose what you've worked so hard to build? 

❖ How To Connect & Get Even More! ❖ 

🔗 PlanSmart EatReal is Open: https://fitwomensweekly.com/plan-smart-eat-real/what-members-get/ 

❤️ INSTAGRAM: https://www.instagram.com/KindalBoyleFitness/ 

📨 Email: Kindal@fitwomensweekly.com for coaching inquiries, questions, partnerships, etc.

 ☕️ Buy A Coffee: https://www.buymeacoffee.com/fitwomensweekly

Rebecca Rouse is a woman I've admired for years. Her strength and confidence is reflected in each post she shares and I was thrilled to sit down for a talk to discuss: 

• Being a military spouse and learning to be okay being alone
• Building confidence to be do uncomfortable things from ice baths to Toastmasters 
• Taking up a competitive sport later in life. How!? 
• And more! 

Connect with Rebecca: 

www.semperstronger.com
https://www.instagram.com/rebecca.rouse/ 

❖ How To Connect & Get Even More! ❖ 

🔗 PlanSmart EatReal is Open: https://fitwomensweekly.com/plan-smart-eat-real/what-members-get/ 

❤️ INSTAGRAM: https://www.instagram.com/KindalBoyleFitness/ 

📨 Email: Kindal@fitwomensweekly.com for coaching inquiries, questions, partnerships, etc.

 ☕️ Buy A Coffee: https://www.buymeacoffee.com/fitwomensweekly

As you get older, are there foods you should be eating more of? Should your diet change as you get older? 

Let's chat about it. 

Plan Smart Eat Real Nutrition Course: https://fitwomensweekly.com/plan-smart-eat-real/what-members-get/

❖ How To Connect & Get Even More! ❖ 

🔗 NEW SITE! www.fitwomensweekly.com 

❤️ INSTAGRAM: https://www.instagram.com/KindalBoyleFitness/ 

📨 Email: Kindal@fitwomensweekly.com for coaching inquiries, questions, partnerships, etc.

 ☕️ Buy A Coffee: https://www.buymeacoffee.com/fitwomensweekly

Blame your genes if you don't love foods most people around you find delicious. Don't like broccoli? Might be hardwired into your DNA! 

Turns out nutrition goes beyond what your parents gave you or didn't give you as a kid that created your palette! 

News: 

https://nypost.com/2023/07/23/dna-diet-discovery-paves-the-way-for-personalized-weight-loss-menu/ 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5224962/ 

❖ How To Connect & Get Even More! ❖ 

🔗 NEW SITE! www.fitwomensweekly.com <- Learn about PSER

❤️ INSTAGRAM: https://www.instagram.com/KindalBoyleFitness/ 

📨 Email: Kindal@fitwomensweekly.com for coaching inquiries, questions, partnerships, etc.

 ☕️ Buy A Coffee: https://www.buymeacoffee.com/fitwomensweekly

If I weren't a personal trainer, these 6 items would still be on my daily to do list. 

What are yours? 

❖ How To Connect & Get Even More! ❖ 

🔗 Get Coached: www.fitwomensweekly.com 

❤️ INSTAGRAM: https://www.instagram.com/KindalBoyleFitness/ 

📨 Email: Kindal@fitwomensweekly.com for coaching inquiries, questions, partnerships, etc.

 ☕️ Buy A Coffee: https://www.buymeacoffee.com/fitwomensweekly

Fat Burning Zone... you've probably seen it on a treadmill or opened up your smart watch app and noticed your workout was labeled "fat burning". But what is it? 

Does it matter when it comes to weight loss? 

That's what a current news article wants to breakdown and I am here to break it down even more.

Original article: https://www.yahoo.com/lifestyle/forget-cardio-fat-burning-zone-095501986.html 

What are your thoughts? Enjoying this style of podcast? Let me know!

❖ How To Connect & Get Even More! ❖ 

🔗 Get Coached: www.fitwomensweekly.com 

❤️ INSTAGRAM: https://www.instagram.com/KindalBoyleFitness/ 

📨 Email: Kindal@fitwomensweekly.com for coaching inquiries, questions, partnerships, etc.

 ☕️ Buy A Coffee: https://www.buymeacoffee.com/fitwomensweekly

Great questions for this week's Fit Quickie. 

1 - What are the differences when working out in your 40s vs your 30s and what do you need to focus more on? 

2 - Your arms not as toned as the rest of your body? Here's what to do to get better biceps and triceps.

3 - All injuries suck but that doesn't mean you're stuck doing nothing. What to do when you have a sprained wrist (or any injury).

And more! 

❖ How To Connect & Get Even More! ❖ 

🔗 Get Coached: www.fitwomensweekly.com 

❤️ INSTAGRAM: https://www.instagram.com/KindalBoyleFitness/ 

📨 Email: Kindal@fitwomensweekly.com for coaching inquiries, questions, partnerships, etc.

 ☕️ Buy A Coffee: https://www.buymeacoffee.com/fitwomensweekly

WeightWatchers CEO says dieting through lifestyle changes is over and has announced they are joining in the pharmaceutical bandwagon to be a telehealth company to offer Ozempic and other fast weight loss medications. 

Let's break this down. Plus other big news and the 30 Day Hard Challenge.

❖ How To Connect & Get Even More! ❖ 

🔗 Get Coached: www.fitwomensweekly.com 

❤️ INSTAGRAM: https://www.instagram.com/KindalBoyleFitness/ 

📨 Email: Kindal@fitwomensweekly.com for coaching inquiries, questions, partnerships, etc.

 ☕️ Buy A Coffee: https://www.buymeacoffee.com/fitwomensweekly

This isn't about how I became a personal trainer, it's the story that preceeds that. It's my journey to finding fitness as an adult and what prompted me to step off the treadmill and cross the gym to grab a dumbbell for the first time. 

How did I know how to do exericises? How did I build confidence grabbing dumbbells and more! 

I would love to hear your fitness story too! 

❖ How To Connect & Get Even More! ❖ 

🔗 Get Coached: www.fitwomensweekly.com 

❤️ INSTAGRAM: https://www.instagram.com/KindalBoyleFitness/ 

📨 Email: Kindal@fitwomensweekly.com for coaching inquiries, questions, partnerships, etc.

 ☕️ Buy A Coffee: https://www.buymeacoffee.com/fitwomensweekly

Great question, let's chat about it. Listen to find out how many days you should be working out to get the most out of your training. What factors should you consider and how to balance it all? 

Plus, a skincare update if anyone else has sun damage and spots. I've just started using Musely to help even my skin tone. Let's talk about it.

❖ How To Connect & Get Even More! ❖ 

🔗 Get Coached: www.fitwomensweekly.com 

❤️ INSTAGRAM: https://www.instagram.com/KindalBoyleFitness/ 

📨 Email: Kindal@fitwomensweekly.com for coaching inquiries, questions, partnerships, etc.

 ☕️ Buy A Coffee: https://www.buymeacoffee.com/fitwomensweekly

I have a killer workout for you and then a secret.... I'm sharing the exercise I try to avoid and digging a little deeper to ask why. Why do we hate certain moves, even trying to avoid them or modify exercises when we don't need to? 

And how to change your training to not be phased by those terrible moves, or even more... maybe even start to like them! 

Enjoy the show and if you do, share it with your friends. 

❖ How To Connect & Get Even More! ❖ 

🔗 Get Coached: www.fitwomensweekly.com 

❤️ INSTAGRAM: https://www.instagram.com/KindalBoyleFitness/ 

📨 Email: Kindal@fitwomensweekly.com for coaching inquiries, questions, partnerships, etc.

 ☕️ Buy A Coffee: https://www.buymeacoffee.com/fitwomensweekly

Dr. Zachary Gillen is an assistant professor of exercise physiology at Mississippi State University and runs the athletic physiology lab. 

Today he joins me for an amazing chat to answer the questions... 

• What are muscle knots? 
• How to get rid of knots and muscle tightness? 
• Can kids lift weights? What sports are best? 
• What are the nutrients your blood carries to your muscles? 
• And more!

Enjoy the show and if you do, share it with your friends. 

❖ How To Connect & Get Even More! ❖ 

🔗 Get Coached: www.fitwomensweekly.com 

❤️ INSTAGRAM: https://www.instagram.com/KindalBoyleFitness/ 

📨 Email: Kindal@fitwomensweekly.com for coaching inquiries, questions, partnerships, etc.

 ☕️ Buy A Coffee: https://www.buymeacoffee.com/fitwomensweekly

I don't train with kettlebells every day but I do acknowledge that kettlebells have changed the way I look at fitness, my training and even my body. Here's how kettlebells have changed my life. 

Am I being over dramatic? No, listen and find out! 

❖ How To Connect & Get Even More! ❖ 

❤️ INSTAGRAM: https://www.instagram.com/KindalBoyleFitness/ 

📨 Email: Kindal@fitwomensweekly.com for coaching inquiries, questions, partnerships, etc.

 ☕️ Buy A Coffee: https://www.buymeacoffee.com/fitwomensweekly

The macronutrient breakdown. It's one thing to know you need to eat 130 grams of protein each day, but do you know why? What do each of the macronutrients do and how much of each do you need? 

Plus, a fun EMOM workout of the week and the mental challenges of getting back into your training.

❖ How To Connect & Get Even More! ❖ 

❤️ INSTAGRAM: https://www.instagram.com/KindalBoyleFitness/ 

📨 Email: Kindal@fitwomensweekly.com for coaching inquiries, questions, partnerships, etc.

 ☕️ Buy A Coffee: https://www.buymeacoffee.com/fitwomensweekly

Whether a 30 day exercise challenge or a 6-8 week strength program... most people don't follow through and walk away feeling like they failed. What are they doing wrong and what can and should you do to be succcessful? 

Listen in to find out! 

❖ How To Connect & Get Even More! ❖ 

❤️ INSTAGRAM: https://www.instagram.com/KindalBoyleFitness/ 

📨 Email: Kindal@fitwomensweekly.com for coaching inquiries, questions, partnerships, etc.

 ☕️ Buy A Coffee: https://www.buymeacoffee.com/fitwomensweekly

You're working hard... sweating, lifting weights, and watching what you eat. So when can you expect to see your hard work pay off? 

Listen in to find out! 

❖ How To Connect & Get Even More! ❖ 

❤️ INSTAGRAM: https://www.instagram.com/KindalBoyleFitness/ 

📨 Email: Kindal@fitwomensweekly.com for coaching inquiries, questions, partnerships, etc.

 ☕️ Buy A Coffee: https://www.buymeacoffee.com/fitwomensweekly

A month ago I came on this podcast and said I would never do this. Now, I'm doing it every night and it's kind of changed my life. Just a reminder to be open minded and not afraid to try new things and experiment (safely) with your body.

Reminder, this is your LAST chance to sign up for the Summer Shred. 

SUMMER SHRED FREE JUNE TRAINING: 

Fitwomensweekly.com/lp/fww-live/summer-shred 

❖ How To Connect & Get Even More! ❖ 

❤️ INSTAGRAM: https://www.instagram.com/KindalBoyleFitness/ 

📨 Email: Kindal@fitwomensweekly.com for coaching inquiries, questions, partnerships, etc.

 ☕️ Buy A Coffee: https://www.buymeacoffee.com/fitwomensweekly

Traveling, don't have access to your gym and want to get in a workout? Or maybe you just want to start working at a home but don't have any weights or gear? 

Here's how to structure a workout without equipment and still be able to get fitter and stronger. 

SUMMER SHRED FREE JUNE TRAINING: 

Fitwomensweekly.com/lp/fww-live/summer-shred 

❖ How To Connect & Get Even More! ❖ 

❤️ INSTAGRAM: https://www.instagram.com/KindalBoyleFitness/ 

📨 Email: Kindal@fitwomensweekly.com for coaching inquiries, questions, partnerships, etc.

 ☕️ Buy A Coffee: https://www.buymeacoffee.com/fitwomensweekly

So many thoughts in one question and answer episode but I think we can all connect to this one. Journey from depressed to happy, honey for pre workout, intermittent fasting, and all the injuries this body has healed from! 

SUMMER SHRED FREE JUNE TRAINING: 

Fitwomensweekly.com/lp/fww-live/summer-shred 

❖ How To Connect & Get Even More! ❖ 

❤️ INSTAGRAM: https://www.instagram.com/KindalBoyleFitness/ 

📨 Email: Kindal@fitwomensweekly.com for coaching inquiries, questions, partnerships, etc.

 ☕️ Buy A Coffee: https://www.buymeacoffee.com/fitwomensweekly

Dr. Elizabeth Klodas joins me to talk about heart health from high blood pressure to cholesterol we break down the reasons why people end up having heart issues and what you can do besides taking medication to help.

Learn More: https://www.steponefoods.com/

SUMMER SHRED FREE JUNE TRAINING: 

Fitwomensweekly.com/lp/fww-live/summer-shred 

❖ How To Connect & Get Even More! ❖ 

❤️ INSTAGRAM: https://www.instagram.com/KindalBoyleFitness/ 

📨 Email: Kindal@fitwomensweekly.com for coaching inquiries, questions, partnerships, etc.

 ☕️ Buy A Coffee: https://www.buymeacoffee.com/fitwomensweekly

The best workout and life hack out there and you can start using it asap for a happier day and a more energized workout. 

Also is rucking the brand or the act of walking with a heavy AF bag? I need to know

SUMMER SHRED FREE JUNE TRAINING: 

Fitwomensweekly.com/lp/fww-live/summer-shred 

❖ How To Connect & Get Even More! ❖ 

❤️ INSTAGRAM: https://www.instagram.com/KindalBoyleFitness/ 

📨 Email: Kindal@fitwomensweekly.com for coaching inquiries, questions, partnerships, etc.

 ☕️ Buy A Coffee: https://www.buymeacoffee.com/fitwomensweekly

Your knees don't have to hurt, believe it or not. You can heal them to create strong joints so you can do the things you love. This episode shares the training tips and daily to-dos to create healthy, pain free knees.

SUMMER SHRED FREE JUNE TRAINING: 

Fitwomensweekly.com/lp/fww-live/summer-shred 

❖ How To Connect & Get Even More! ❖ 

❤️ INSTAGRAM: https://www.instagram.com/KindalBoyleFitness/ 

📨 Email: Kindal@fitwomensweekly.com for coaching inquiries, questions, partnerships, etc.

 ☕️ Buy A Coffee: https://www.buymeacoffee.com/fitwomensweekly

Summer is here and it's time to pull out the tanks, shorts and bathing suits. But if you're feeling meh about it and not ready to pull those bikini bottoms up, here are 3 tips to not only wear the bathing suit you want but to feel good in it too!

SUMMER SHRED FREE JUNE TRAINING: 

Fitwomensweekly.com/lp/fww-live/summer-shred 

❖ How To Connect & Get Even More! ❖ 

❤️ INSTAGRAM: https://www.instagram.com/KindalBoyleFitness/ 

📨 Email: Kindal@fitwomensweekly.com for coaching inquiries, questions, partnerships, etc.

 ☕️ Buy A Coffee: https://www.buymeacoffee.com/fitwomensweekly

National Hydration Day is coming up and I want you to make sure you're hydrated and feeling your best. But what does that mean? 

How much water do you need to take in each day whether you're working out or not? Live in a hot, humid place and sweat a ton? Here's how much more you need.

And how do you know if you're dehydrated? Try these 3 easy tests!

SUMMER SHRED FREE JUNE TRAINING: 

Fitwomensweekly.com/lp/fww-live/summer-shred 

❖ How To Connect & Get Even More! ❖ 

❤️ INSTAGRAM: https://www.instagram.com/KindalBoyleFitness/ 

📨 Email: Kindal@fitwomensweekly.com for coaching inquiries, questions, partnerships, etc.

 ☕️ Buy A Coffee: https://www.buymeacoffee.com/fitwomensweekly

Are personal trainers perfect? Nope. Sometimes we do things that we tease our clients about. Including me and that's what I'm sharing today. Tell me if you can relate. Do you need the same "You did great today!" affirmation from your tech?

Summer Shred is open and details are out and I'm spilling them all. I hope you jion me for this, I can't wait for things to kick off and to help as many of you hit some big goals.

SUMMER SHRED FREE JUNE TRAINING: 

Fitwomensweekly.com/lp/fww-live/summer-shred 

❖ How To Connect & Get Even More! ❖ 

❤️ INSTAGRAM: https://www.instagram.com/KindalBoyleFitness/ 

📨 Email: Kindal@fitwomensweekly.com for coaching inquiries, questions, partnerships, etc.

 ☕️ Buy A Coffee: https://www.buymeacoffee.com/fitwomensweekly

Laura is a personal trainer and the content creator of the popular account, Paradigm Of Perfection where she shares her fitness training to teach and show that it's okay to just have fun moving your body. 

We talk physical therapy, creating a healthier relationship with yourself, ninja warrior fitness, calisthenics and creating an amazing home gym on a budget. Plus more!

Find out more from Laura at: www.instagram.com/paradigmofperfection or her website: paradigmofperfection.com/ 

SUMMER SHRED FREE JUNE TRAINING: 

Fitwomensweekly.com/lp/fww-live/summer-shred 

❖ How To Connect & Get Even More! ❖ 

❤️ INSTAGRAM: https://www.instagram.com/KindalBoyleFitness/ 

📨 Email: Kindal@fitwomensweekly.com for coaching inquiries, questions, partnerships, etc.

 ☕️ Buy A Coffee: https://www.buymeacoffee.com/fitwomensweekly

Big event: Check out my FREE Saturday Shred Prep Workout: 

Strong Saturday

When you sign up, you'll also get a copy of my free Summer Shred Recipe Book. 

Or grab the recipe book alone at: Summer Shred Recipe & Nutrition Book

Plus... 

• Super sore from a tough workout? The real tricks and tips to help recover faster!
• Why I cook for hours every Sunday

❖ How To Connect & Get Even More! ❖ 

❤️ INSTAGRAM: https://www.instagram.com/KindalBoyleFitness/ 

📨 Email: Kindal@fitwomensweekly.com for coaching inquiries, questions, partnerships, etc.

 ☕️ Buy A Coffee: https://www.buymeacoffee.com/fitwomensweekly

Big event: Check out my FREE Saturday Shred Prep Workout: 

Strong Saturday

When you sign up, you'll also get a copy of my free Summer Shred Recipe Book. 

Or grab the recipe book alone at: Summer Shred Recipe & Nutrition Book

Plus... 

• How to handle burnout - an honest chat about anxiety, injuries, and mindset
• How to balance strength and running? Can you do both? How to pair workouts?
• And more! 

❖ How To Connect & Get Even More! ❖ 

❤️ INSTAGRAM: https://www.instagram.com/KindalBoyleFitness/ 

📨 Email: Kindal@fitwomensweekly.com for coaching inquiries, questions, partnerships, etc.

 ☕️ Buy A Coffee: https://www.buymeacoffee.com/fitwomensweekly

Big event: Sign up for my FREE Saturday Shred Prep Workout.

When you sign up, you'll also get a copy of my free Summer Shred Recipe Book. 

https://fitwomensweekly.com/lp/fww-live/summer-shred-free-workout-series

Plus... 

• How to handle injuries and set backs update
• You're working out, getting stronger and it's time to eat so you see your hard work paying off. But how? Let's get into it!

❖ How To Connect & Get Even More! ❖ 

❤️ INSTAGRAM: https://www.instagram.com/KindalBoyleFitness/ 

📨 Email: Kindal@fitwomensweekly.com for coaching inquiries, questions, partnerships, etc.

 ☕️ Buy A Coffee: https://www.buymeacoffee.com/fitwomensweekly

Whether you have an injury or life has been keeping you from your workouts... if you don't use it, you lose it. But how fast? 

Let's break down how quickly you can expect to see and feel your muscles dwindle away when taking a break from workouts in this episode.

And big event: Sign up for my FREE Saturday Shred Prep Workout. When you sign up, you'll also get a copy of my free Summer Shred Recipe Book. 

https://fitwomensweekly.com/lp/fww-live/summer-shred-free-workout-series

❖ How To Connect & Get Even More! ❖ 

❤️ INSTAGRAM: https://www.instagram.com/KindalBoyleFitness/ 

📨 Email: Kindal@fitwomensweekly.com for coaching inquiries, questions, partnerships, etc.

 ☕️ Buy A Coffee: https://www.buymeacoffee.com/fitwomensweekly

If you think, "Why am I even trying this... I'll never be able to do it!" ask yourself if you're 100% sure that's the case. If there is even a 1% chance you think you might be able to get your first ___ (Fill in the blank) then you need this episode.

Plus: 

• Macro talk: stop trying to hit your macros if you're just starting! Stop and listen, this is important.
• No, I'm not going to arm wrestle you, stop asking. lol
• The pep talk you didn't ask for but need to hear.

1. Try FWW Live FREE? 💪

https://fitwomensweekly.com/fww-live/pricing - Start May taking action!

2. Let's connect:
https://www.instagram.com/kindalboylefitness/

3. Buy Me A  ☕️ : https://www.buymeacoffee.com/fitwomensweekly

4. Subscribe & Review The Podcast

New meta-analysis was just published revealing what most people (men and women) are doing wrong with their strength workouts. I has nothing ot do with age, training experience, or even the exercises...

It comes down to effort. And believe it or not, you might not being trying hard enough. Listen to find out! 

Plus, May is Mental Health Awareness Month so I wanted to share a bit of my own journey and struggles. And what you can do if you have someone in your life that battles anxiety, depression or other mental concern.

1. Try FWW Live FREE? 💪

https://fitwomensweekly.com/fww-live/pricing - Start May taking action!

2. Let's connect:
https://www.instagram.com/kindalboylefitness/

3. Buy Me A  ☕️ : https://www.buymeacoffee.com/fitwomensweekly

4. Subscribe & Review The Podcast

Fit Quickie: 

• Are burpees a useless exercise? What are the good for? 
• Do "bathroom" issues ever happen when running? And other embarrassing fitness stories
• What are my go-to dinners for fast meals 

Find this episode helpful? Awesome! Let me know about, and tell me your embarrassing stories! 

1. Try FWW Live FREE? 💪

https://fitwomensweekly.com/fww-live/pricing - Start May taking action!

2. Let's connect:
https://www.instagram.com/kindalboylefitness/

3. But Me A  ☕️ : https://www.buymeacoffee.com/fitwomensweekly

4. Subscribe & Review The Podcast

With temperatures rising, so does motivation. If you've found yourself inspired to focus more on your fitness and nutrition, this episode is for you! A full breakdown on how to calculate your calories, macros and how to get started in MyFitnessPal. 

If you find this episode helpful, let me know! And help support the show... 

How I can help you: 

1. Try FWW Live FREE? 💪

https://fitwomensweekly.com/fww-live/pricing - Start May taking action!

2. Let's connect:
https://www.instagram.com/kindalboylefitness/

3. But Me A  ☕️ : https://www.buymeacoffee.com/fitwomensweekly

4. Subscribe & Review The Podcast

If you've ever wondered if you're working out smart to set yourself up for: improving your fitness, functional workouts to improve your life as you get older, and mastering the most important skills... 

This is the Fit Quickie Episode you need.

Plus, a little vulnerability sprinkled on top. 

Have you mastered all 5 of these exercises? Which do you struggle with the most? 

How I can help you: 

1. Try FWW Live FREE? 💪

https://fitwomensweekly.com/fww-live/pricing - Start May taking action!

2. Let's connect:
https://www.instagram.com/kindalboylefitness/

3. But Me A  ☕️ : https://www.buymeacoffee.com/fitwomensweekly

4. Subscribe & Review The Podcast

Here's a secret: doing a workout isn't enough to build muscle and strength or see results. You have to push hard to force your body to adapt which means getting outside your comfort zone.

This isn't about being motivated to workout... it's about being motivated go hard once your workout starts.

Here are my 4 tips and tricks to get the most out of your training sessions and not backdown in intensity or give up early! 

Let's connect: 

1. Try FWW Live FREE? 💪

https://fitwomensweekly.com/fww-live/pricing - Start May taking action!

2. Let's connect:
https://www.instagram.com/kindalboylefitness/

3. But Me A  ☕️ : https://www.buymeacoffee.com/fitwomensweekly

4. Subscribe & Review The Podcast

Are you dragging your feet or even skipping workouts completely lately? You're not going to be be motivated all the time, but if you feel like unmotivated more than normal or have zero desire to do what used to make you feel fit and happy... 

Maybe this is the reason why! It's all in this short Friday Fit Quickie episode.

Let's connect: 

1. Try FWW Live FREE? 💪

https://fitwomensweekly.com/fww-live/pricing - Start May taking action!

2. Let's connect:
https://www.instagram.com/kindalboylefitness/

3. But Me A  ☕️ : https://www.buymeacoffee.com/fitwomensweekly

4. Subscribe & Review The Podcast

Most people never come close to overtraining from working out too much, but almost all people that have ever worked out and challenged themselves have overreached.

What's the difference, what are signs of overtraining, what you need to know and how to have a training plan that continuously challenges you for results without pushing you over the edge! 

Plus more! 

• My thoughts on supplements
• Is it normal to crave lighter meals? 
• Summer shred hints! 

Let's connect: 

1. Try FWW Live FREE? 💪

https://fitwomensweekly.com/fww-live/pricing - My online streaming strength studio!

2. Let's connect:
https://www.instagram.com/kindalboylefitness/

3. But Me A  ☕️ : https://www.buymeacoffee.com/fitwomensweekly

4. Subscribe & Review The Podcast

Today's Fit Quickie is about getting the leg workout you want.

Have you ever wanted to do a squat workout to burn out your quads but woke up the next day with a sore butt and hamstrings instead? 

What did you do wrong and what can you do during your next workout to target the front of your thighs (quads) instead? 

1. Try FWW Live FREE? 💪

https://fitwomensweekly.com/fww-live/pricing - My online streaming strength studio!

2. Let's connect:
https://www.instagram.com/kindalboylefitness/

3. But Me A  ☕️ : https://www.buymeacoffee.com/fitwomensweekly

4. Subscribe & Review The Podcast

I was a little star struck doing this interview because Keith Weber was the first kettlebell coach I discovered and completed his program... a decade ago! 

Keith is on today to share how he discovered kettlebells 21 years go when they were practically unheard of. Why he had to have his first kettlebells shipped to a different country just to be able to get them and the changes he's seen in kettlebell fitness over the past 20 years.

Plus so much more. This was one of the most enjoyable episodes to record and I know you'll love the passion and information Keith Weber shares.

Connect with Keith:

• https://www.instagram.com/kettlebellkeith/ 
• https://keithweber.ca/ 

Want To Support The FWW Podcast?

1. Try FWW Live FREE? 💪

https://fitwomensweekly.com/fww-live/pricing - My online streaming strength studio!

2. Let's connect:
https://www.instagram.com/kindalboylefitness/

3. But Me A  ☕️ : https://www.buymeacoffee.com/fitwomensweekly

4. Subscribe & Review The Podcast

Should you workout when you're tired? 

There are two things to dissect in this question and I'll cover both. 

1. If you're tired/fatigued from not sleeping, life, stress, etc... should you workout? 
2. If you're avoiding certain workouts because certain body parts are tired (i.e. legs are tired so should you run on tired/sore legs?)

You might be surprised from what I have to say because it's definitely not what I've been hearing alot lately which is, "Oh, you're tired? Take a rest day!"

Listen in and I hope this helps

Want To Support The FWW Podcast?

1. Try FWW Live FREE? 💪

https://fitwomensweekly.com/fww-live/pricing - My online streaming strength studio!

2. Let's connect:
https://www.instagram.com/kindalboylefitness/

3. But Me A  ☕️ : https://www.buymeacoffee.com/fitwomensweekly

4. Subscribe & Review The Podcast

This episode is FULL of information, whether you're planning to get pregnant, are pregnant, had a baby, or have a friend who's within those categories... this is a must listen! 

Dr Rachel Selman, a physical therapist, wrote an amazing report titled: "Maximizing Recovery in the Postpartum Period: A Timeline for Rehabilitation from Pregnancy through Return to Sport"

In this episode she breaks it down and we also talk about past recommendations and getting the word out on the best recommendations today for postpartum recovery so women can return to doing the activities they love. 

Read the report and timeline: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9528725/
Connect with Dr Selman: https://www.synthesisphysicaltherapy.com/ 

Ready to give FWW Live a try? 💪

https://fitwomensweekly.com/fww-live/pricing

Let's connect:
https://www.instagram.com/kindalboylefitness/

But Me A  ☕️ : https://www.buymeacoffee.com/fitwomensweekly

Today's Friday Fit Quickie, I'm being vulnerable and turning this podcast into a diary. Over the past 4 weeks, I've experienced weight gain and I want to address it because I know I'm not alone on this.

It's as if you wake up one more and go... "Wow, what's going on!?" 

Listen to hear what's going on and what I'm doing to get to the bottom of it. 

Ready to give FWW Live a try? 💪

https://fitwomensweekly.com/fww-live/pricing

Let's connect:
https://www.instagram.com/kindalboylefitness/

But Me A  ☕️ : https://www.buymeacoffee.com/fitwomensweekly

Aging isn't something we get excited about but there are perks to getting older. We experience more and with it we get wiser, calmer and more secure. 

It's taken 39 years to learn all of these important lessons but I wouldn't trade it for a thing. And I'm sure this next year I'll learn even more about myself and navigating the world around me that I'll share when I turn 40! 

Until then... let's appreciate these 39 life lessons that everyone should know to be a good, healthy and happy human. 

Thanks for celebrating my birthday with me! 

Ready to give FWW Live a try? 💪

https://fitwomensweekly.com/fww-live/pricing

Let's connect:
https://www.instagram.com/kindalboylefitness/

But Me A  ☕️ : https://www.buymeacoffee.com/fitwomensweekly

It's been 3 weeks since I ran an ultra marathon and my body was burnt out from running. I took time, I recovered, I rested and then when it was time to get back to doing what I had previously loved... 

My brain said, "nah, I'm good". 

A body at rest stays at rest which is why it's so hard to get back to your fitness routine after a break. You might find yourself hating the idea of working out. So whats the answer? How do you find enjoyment in the movement again and get back to being a body in motion that stays in motion? 

Ready to give FWW Live a try? 💪

https://fitwomensweekly.com/fww-live/pricing

Let's connect:
https://www.instagram.com/kindalboylefitness/

Let's Have A ☕️ : https://www.buymeacoffee.com/fitwomensweekly

Should you workout differently in your 30s than you did in your 20s? About about 40s? 

Dr. Carla DiGirolamo breaks down women's health, fitness and hormones as we age. And what to expect.

Prepare yourself because you'll walk away with several new nuggets of knowledge to help your performance, results and overall health.

Interested to learn more about endocrinology and fitness from Dr. Carla? Here's how to connect: 

Site: https://www.drcarlad.com/ 
Instagram: https://www.instagram.com/dr_carla_d/ 

Ready to give FWW Live a try? 💪

https://fitwomensweekly.com/fww-live/pricing

Let's connect:
https://www.instagram.com/kindalboylefitness/

Buy Me A ☕️ : https://www.buymeacoffee.com/fitwomensweekly

Friday Fit Fun: 

Why I'm telling myself to STFU to get back to running this weekend after 2 weeks off but then we're getting real.

The real truths to why you might not be getting the results you want. Its time for a family "tough love" meeting. Of course, these might not relate to you but if your goal is to lose body fat, then they might just be the two tips you need to hear.

Ready to give FWW Live a try? 💪

https://fitwomensweekly.com/fww-live/pricing

Let's connect:
https://www.instagram.com/kindalboylefitness/

Buy Me A ☕️ : https://www.buymeacoffee.com/fitwomensweekly

Dr. Shainna Ali is a licensed mental health counselor with a passion for teaching us how to set boundaries, something many of us feel guilty for wanting to do!

Setting boundaries is important for creating a balanced life and Dr. Shainna helps break it down on how to get started. What's the difference between boundaries and nonnegotiables? 

How can we start focusing on what we can do and start focusing less on what others can do for us? 

Want to connect with Dr. Shainna and grab a copy of one of her books? 

Instagram: https://www.instagram.com/drshainna/
Site: https://www.shainnaali.com/ 

Buy Me A ☕️ : https://www.buymeacoffee.com/fitwomensweekly

Ready to give FWW Live a try? 💪

https://fitwomensweekly.com/fww-live/pricing

Let's connect:
https://www.instagram.com/kindalboylefitness/

My carnivore experiment has come to an end. After 5 months, it's time to add vegetables back and it's all because of a side effect I can't handle: 

Nightmares and night terrors. Listen to learn how eating just meat may cause BAD dreams! 

Plus, 50K recovery isnt going well and I'm breaking down why. What needs to happen to help? I'll fill you in. 

Love the show? Thanks! If you'd like to help support FWW, we now have a Buy Me A Coffee. Every bit helps to keep this biz running strong 💪 Big things coming! 

Buy Me A Coffee: https://www.buymeacoffee.com/fitwomensweekly

Ready to give FWW Live a go for my next 8-week block? SIGN UP NOW: 

https://fitwomensweekly.com/fww-live/pricing

Let's connect:
https://www.instagram.com/kindalboylefitness/

After a few months of running just 3 days a week, last weekend I successfully completed the Peyton's Wild & Wacky 50K... and placed 2nd in my age group!

Here's what I did for training, fueling, and what I'm still doing for recovery. 

This was my 2nd attempt at this race and I have to say, it was my favorite race to date. Never thought I'd say that about running 31 miles, but I said it.

• How long did I train? Longest training run? 
• Shoes I wore? 
• The highs and lows of 50K running
• Post run feels and side effects
• And more! 

Love the show? Thank you! If you'd like to help support FWW, we now have a Buy Me A Coffee set up. Every bit helps to keep this business running full steam ahead! Big things coming! 

Buy Me A Coffee: https://www.buymeacoffee.com/fitwomensweekly

Ready to give FWW Live a go for my next 8-week block? SIGN UP NOW: 

https://fitwomensweekly.com/fww-live/pricing

Let's connect:
https://www.instagram.com/kindalboylefitness/

My first ultra race in 7 years is this weekend!

Here's the breakdown on what I do the week of and the night before to prepare my body and mint to run 31 miles. 

Do you have any unique habits you have to do before an event? Listen in to hear mine and help me decide what color I should do. 

Ready to try FWW Live? This is THE BEST TIME to give it a go. 

Ready to give FWW Live a go for my next 8-week block? SIGN UP NOW: 

https://fitwomensweekly.com/fww-live/pricing

Let's connect:
https://www.instagram.com/kindalboylefitness/

Is magnesium the miracle mineral for your body? 

In this episode, I'll share what magnesium does for your body, what the studies show, what's the recommended daily allowance and more. 

If you suffer from migrains... should you take magnesiusm? Maybe. If you're constipated... you need to listen. 

And 5 other possible benefits of magnesium.

Think there's only 1 type? I'll cover the TEN types of magnesium and help break down which one you should talk to your doctor about for you.

Disclaimer: I am not a doctor. Talk to your doctor before starting any new supplement.

Ready to give FWW Live a go for my next 8-week block? SIGN UP NOW: 

https://fitwomensweekly.com/fww-live/pricing

Let's connect:
https://www.instagram.com/kindalboylefitness/

Trigger warning: this episode dicussed sensitive topics such as eating disorders and exercise addiction. This episode may not be for everyone. 

This week is National Eating Disorder Awareness Week and as someone who has battled disordered eating and exercise addiction, it's an important topic to address. 

Why and how did I decide to get help? What do I still struggle with? How you can help people around you? Does my current nutrition habits affect my ed mindset? And finally... how to be okay with rest days.

I am not a doctor or therapist, this is based on my own personal history and not to be used as treatment. 

Thank you for letting me have a platform to share my story. If you have thoughts or questions, let me know. 

Let's connect:
https://www.instagram.com/kindalboylefitness/

Try FWW Live FREE: 
https://fitwomensweekly.com/fww-live/what-members-get 

Previous personal ed story: Ep 340 (Sept 8, 2021): 
https://traffic.libsyn.com/whatthefitness/eating-disorder.mp3

Strengthening your muscles can happen in multiple ways! If you think lifting for 3 sets of 10 is boring, try something else. If you hate the idea of doing multple exercises back to back, don't. 

Today's podcast talks about the multiple ways to strength training for your body, your goals and what you have access to. 

Before you hit play... how many different ways can you come up with? 

Want to workout with an amazing group and actually get coached?  Visit 🔗 www.Fitwomensweekly.com to try FWW Live for free!

❤️ INSTAGRAM: https://www.instagram.com/KindalBoyleFitness/

📨 Email: Kindal@fitwomensweekly.com for coaching inquiries, questions, partnerships, etc.

Friday Fit Quickie to answer two common questions I get as a trainer and someone who workouts out a lot... lol. 

1. Do I still get sore?
2. Do I sweat a lot? 

We'll cover the latter a little more in detail on why we sweat in the first place, what factors dictate how much a person sweats and why as you get more fit, you actually sweat more. 

Love what you hear? Make sure to subscribe and leave a review. 

-> Want to workout with me? 
https://fitwomensweekly.com/fww-live/what-members-get

-> Do I coach one on one? Yes! I am currently taking clients for nutrition and/or fitness. Email kindal@fitwomensweekly.com and we can decide together if we should work together!

-> The Fit Finisher Newsletter has launched!
https://fitwomensweekly.com/lp/fit-finisher-newsletter 

Ever wonder what makes kettlebell swings so beneficial? Or if you're doing them right? Today's episode is a must listen! 

• How good are swings at building strength, improving cardio and burning fat? 
• How many calories can you burn with 20 minutes of swinging?
• How to do swings and the cues the help perfect form
• What's the difference between Russian and American swings... and which is best? 
• Plus, this killer 20 minute kettlebell workout! 

Love the show? Support FWW Podcast by trying FWW Live for free! 

https://fitwomensweekly.com/fww-live/what-members-get 

Question? 
Kindal@fitwomensweekly.com
www.instagram.com/KindalBoyleFitness 

Want to eat healthier but having a hard time getting your significant other on board?

Let's talk about the ways you can approach this without attacking your spouse or making them feel like dog poo. 

You can't force someone to change their habits but that doesn't mean you're house is stuff with unhealthy habits. Listen to the podcast to learn how to get your spouse on board with the habits you want to bring to the kitchen table. 

It might be easier than you think! 

Book Discussed: 

Deep Nutrition: https://amzn.to/40Z1TRl

Carnivore Code: https://amzn.to/3k3JLVK 

Fiber Menace: https://amzn.to/3S4g2IK 

Love the show? Support FWW Podcast by trying FWW Live for free! 

https://fitwomensweekly.com/fww-live/what-members-get 

Question? 
Kindal@fitwomensweekly.com
www.instagram.com/KindalBoyleFitness 

*The links above are affiliate links to help support the show.

If you don't want to do a bulk phase to build muscle and follow it up with a cut phase to burn fat... you're not alone. People ask all the time: "Can I burn fat AND build muscle?" 

And the answer is yes... it takes time but with these 6 rules, you can make it happen.

Rule #3 is my favorite and I really break it down to make it as easy as possible to implement into your training! 

Love the show? Support FWW Podcast by trying FWW Live for free! 

https://fitwomensweekly.com/fww-live/what-members-get 

Question? 
Kindal@fitwomensweekly.com
www.instagram.com/KindalBoyleFitness 

Time to confess for this Friday Fit Quickie. Some fitness fads I am ALL about. Some, I congratulate others on doing and walk away. That's ice baths.

Sure they have some great benefits, which I cover, but there's one huge reason why those benefits won't convince me to sit in a tub of freezing water. 

I feel much better for getting this off my chest.

Love the show? Support FWW Podcast by trying FWW Live for free! 

https://fitwomensweekly.com/fww-live/what-members-get 

Question? 
Kindal@fitwomensweekly.com
www.instagram.com/KindalBoyleFitness 

Is HIIT still trendy for workouts? If you're short on time and looking to burn calories, fat and build strength... listen to this episode for the 411 on all things HIIT. 

Learn the what's, why's and how's to getting the most efficient workout in!

A few topics: 

• What is classified as hiit? 
• Different types of hiit you've likely heard of
• How long should hiit workouts last? 
• 2 of my favorite workouts! Yes, specific workouts to try

Love the show? Support FWW Podcast by trying FWW Live for free! 

https://fitwomensweekly.com/fww-live/what-members-get 

Question? 
Kindal@fitwomensweekly.com
www.instagram.com/KindalBoyleFitness 

Women and protein... it's the question I get asked the most. How to increase protein intake. Foods that help push protein intake higher and recipes to help make it delicious.

In just 16 minutes, I'm dropping 5 ways to increase your protein so you aren't stressed about it or trying to eat chicken and eggs at 9 pm. 

It doesn't have to be complicated, if you listen and then apply these techniques into your eating life.

Love the show? Support FWW Podcast by trying FWW Live for free! 

https://fitwomensweekly.com/fww-live/what-members-get 
Interested in private coaching? Email me and we can discuss it together!

Watch my GI Jane attempts: https://youtu.be/WBNKkhDYVJs 

Question? 
Kindal@fitwomensweekly.com
www.instagram.com/KindalBoyleFitness 

Let's face it, the fitness and nutrition industry are notorious for making things complicated, frustratring and intimidating. And it shouldn't be. Getting the results you want, shouldn't be so complicated!

Here are 5 (okay 6) things the fitness and nutrition industry overcomplicates and the truth you need to know about each. 

Example: To fast or not to fast? Should you eat less carbs on rest days? Let's break it down.

Love the show? Support FWW Podcast by trying FWW Live for free! 

https://fitwomensweekly.com/fww-live/what-members-get 

Question? 
Kindal@fitwomensweekly.com
www.instagram.com/KindalBoyleFitness 

Fit Finisher coming in with a few inspirational ideas to help clean up your nutrition and your mindset. Take on this super simple kitchen challenge and you'll make eating "healthier" so much easier for yourself. 

Plus, take me up on a simple morning challenge between now and next week and try and tell me it doesn't start your day off better, clearier and with more gratitude. You might lose some sleep but it's only a one day challenge! 

Love the show? Share it! And make sure to subscribe.

Want to train with me and FWW? Visit www.fitwomensweekly.com and get 14 days free!
Train one on one by emailing Kindal@fitwomensweekly.com 

www.instagram.com/kindalboylefitness 

This woman is incredible. The world record holder for running 74 13.1 mile runs in 74 days and continuing to challenge herself with bigger runs, harder challenges and more successes. 

She shares mental tips, motivation strategies, resources and the books that have changed her life. What an incredible woman, learn more about Emily Rudow at www.emilyrudow.com or http://www.instagram.com/emilyrudow 

Love the show? Share it! And make sure to subscribe.

Want to train with me and FWW? Visit www.fitwomensweekly.com and get 14 days free!
Train one on one by emailing Kindal@fitwomensweekly.com 

www.instagram.com/kindalboylefitness 

If you want to build muscle and make sure your workouts are working towards your goals, this podcast is a must to hear.

• How many reps should you do? 
• How many sets?
• What weight? 
• Ideal volume and progressions?
• Rest rules
• And more! 

Next week should we cover nutrition rules for muscle? 

Love the show? Share it! And make sure to subscribe.

Want to train with me and FWW? Visit www.fitwomensweekly.com and get 14 days free!
Train one on one by emailing Kindal@fitwomensweekly.com 

www.instagram.com/kindalboylefitness 

Intuitive eating: eating what you want, when you're hungry and stopping when you're full.

It's about listening to your body and having a balanced and healthy relationship with food.

But can you eat intuitively and lose weight? 

Yes... maybe. Today I break it down and help you burn fat without tracking calories and macros. But we'll talk about those two! 

Love the show? Share it! And make sure to subscribe.

Want to train with me and FWW? Visit www.fitwomensweekly.com and get 14 days free!
Train one on one by emailing Kindal@fitwomensweekly.com 

www.instagram.com/kindalboylefitness 

Motivation may get you started but it's not always going to be there when you want it to help get through a cutting (weight loss/fat loss) or bulking (weight gain/muscle gain) period. Here are my tips to successfully survive and to stay mentally strong and motivated. 

Of course discipline over motivation but that doesn't mean there aren't tips and tricks you can't do to keep motivation high.

Plus: 

- How many workouts are idea per week? 
- The best leisure wear? Spoiler... I'm a little different in my approach to this.

Love the show? Share it! And make sure to subscribe.

Want to train with me and FWW? Visit www.fitwomensweekly.com and get 14 days free!
Train one on one by emailing Kindal@fitwomensweekly.com 

www.instagram.com/kindalboylefitness 

This month is National Carnivore Month. And while I don't label myself as a carnivore (I hate labels), it only makes sense to share someone else's story that has experimented with this form of eating much longer than me.

Courtney Luna went from private yacht chef where she prepared and cooked everything under the sun to a 100% carnivore diet. How did the change affect her? Is this something she plans to do as a long term lifestyle? And of course... how can some people just take a bite from a stick of butter?

We talk about it all in this weeks podcast. 

Follow Courtney:
https://www.instagram.com/itscourtneyluna/ 
https://www.courtneyluna.com/ 

Love the show? Let me know! Subscribe, share the show with your friends and leave a review.

Want to chat? Let's connect: 

Kindal@fitwomensweekly.com
www.instagram.com/KindalBoylefitness 

The only way to see change is to make change. Maybe that's with a new trainer, new way of tackling nutrition, new workouts, new... something.

If you're looking for the best new for you, join me Monday (1/9) for the Strong Start 8 Week Challenge presented by FWW Live. Workouts, coaching, cooking, community. You get all the tools you need to start the year off stronger than ever before. 

Ready for all the details?

Application: https://forms.gle/xnfBmSmZsZ4HhMaT6

Ready to go full in and sign up? 
Registration: https://thistimefitness.sites.zenplanner.com/sign-up-now.cfm?display=MBRSHPS&categoryId=B4B7A922-526E-44C4-ADCE-B8C18E466EC0&

Want to chat first? Let's connect: 

Kindal@fitwomensweekly.com
www.instagram.com/KindalBoylefitness 

Listen, I love doctors. My father in law is a doctor... I was pre-med and I wanted to be a doctor for most of my life. But that doesn't mean doctors know everything. So when a family member told me her doctor to her that if she was able to do more than 6 reps, she wasn't lifting heavy enough... 

I was floored. And to be honest, angry.

Here's why not everyone (in fact most people) should be lifting so heavy that they can't do more than 6 reps. I'd love to hear your thoughts on this. And yes, of course I give my advice on what they should be doing instead. 

8 Week Strong Start Details: https://forms.gle/RxFzVFWjRozmokG86 (it starts Jan 9th!)

Let's connect: 

www.instagram.com/kindalboylefitness

Kindal@fitwomensweekly.com 

9 weeks ago I stopped eating vegetables and loaded my plate with ony animal products. The challenge is over but what happened? How do I feel? How did I change? What will happen now that the carnivore challenge is over? 

It's all in today's podcast. It's the last carnivore podcast! Any questions? Feel free to ask.

STRONG START APPLICATION! Click to get the details and apply to find out if the challenge is right for you. 
Link not working? Try this: https://forms.gle/vp6gAXwMnc43G87FA

Make sure to subscribe and share the podcast! 

www.instagram.com/KindalBoyleFitness 
www.FitWomensWeekly.com 
Kindal@fitwomensweekly.com 

Want To Grab Athletic Greens?
Go to https://athleticgreens.com and use code FWW for the best deal.

Motivation gets you started but doesn't keep you going. For that, it takes discipline. But how can you be more disciplined to avoid excuses, to push off doing what you know you need to do and actually get the results you want? 

Let's talk it out in today's Friday Fit Quickie

STRONG START REGISTRATION IS NOW OPEN! Click to get the details and sign up for instant access. 
Link not working? Try this: https://bit.ly/3W2GdRc 

Make sure to subscribe and share the podcast! 

www.instagram.com/KindalBoyleFitness 
www.FitWomensWeekly.com 
Kindal@fitwomensweekly.com 

Want To Grab Athletic Greens?
Go to https://athleticgreens.com and use code FWW for the best deal.

You know the saying, "if you don't use it, you lose it" but how fast do you lose your fitness if you don't workout?

How long does it take to lose strength, lean muscle and arerobic capacity? Plus, the surprising mental side of not working out.

STRONG START REGISTRATION IS NOW OPEN! Click to get the details and sign up for instant access. 
Link not working? Try this: https://bit.ly/3W2GdRc 

Make sure to subscribe and share the podcast! 

www.instagram.com/KindalBoyleFitness 
www.FitWomensWeekly.com 
Kindal@fitwomensweekly.com 

Want To Grab Athletic Greens?
Go to https://athleticgreens.com and use code FWW for the best deal.

Do you ever want to stop short of your rep goal? Or instead of 10 rounds of a circuit, quit after 7? 

Here's my secret training hack to make hard workouts easier so you get it all done. And no, dropping weight and cutting reps aren't included.

Plus... it's officially Strong Start Season. Want the info? 

STRONG START REGISTRATION IS NOW OPEN! Click to get the details and sign up for instant access. 
Link not working? Try this: https://bit.ly/3W2GdRc 

Make sure to subscribe and share the podcast! 

www.instagram.com/KindalBoyleFitness 
www.FitWomensWeekly.com 
Kindal@fitwomensweekly.com 

Want To Grab Athletic Greens?
Go to https://athleticgreens.com and use code FWW for the best deal.