Subtle Shifts with Jennifer Delliquadri

January starts with so much motivation, fresh energy, and big intentions but for so many women, that momentum fades fast. If you’ve ever found yourself stuck in a cycle of starting strong, falling off, and then blaming yourself for not being “consistent enough,” this episode is for you.
In today’s episode, I’m breaking down what it really takes to stay consistent with new habits, especially in midlife. I’m sharing mindset shifts I’m currently teaching inside a midlife strength training reset group and why nothing is “wrong” with you if you’ve struggled to stick with goals in the past.
We’ll talk about why trying to change everything at once overwhelms your nervous system, how identity plays a bigger role than motivation, and why consistency has far less to do with willpower than most people think. I also share a powerful reframe around short-term goals versus long-term vision, including why overestimating what can happen in one year often leads to self-sabotage.
You’ll learn how to:
Stay consistent with fitness, strength training, and healthy habits in midlife

Stop the start-and-stop cycle without blaming yourself

Build an identity that supports long-term change

Use floor goals and ceiling goals to avoid all-or-nothing thinking

Create motivation through aligned, planned action instead of waiting to “feel ready”

If you’re working on strength training, health, or any habit that keeps falling off your plate, this episode will help you simplify, stay grounded, and build momentum in a way that actually lasts. Small, subtle shifts really do add up and they can change everything.
Ready for support?⁠⁠⁠Book a call⁠⁠⁠ and let’s talk about your goals and how we can work together.
👉🏼 ⁠⁠⁠⁠⁠⁠Download your free 75 Subtle Challenge Guide⁠⁠⁠⁠⁠
👉🏼⁠⁠⁠⁠⁠⁠⁠⁠ Download my free 5-Day Strong Body Kickstart⁠⁠⁠⁠⁠⁠⁠⁠

Perimenopause and menopause affect every woman, yet far too many of us are still being dismissed, misdiagnosed, or told we’re “too young” for support. In this episode, I sit down with Nikki Kuehl, Family Nurse Practitioner and perimenopause and menopause specialist, to talk honestly about what’s really happening in women’s bodies during this transition—and why mainstream healthcare is still so far behind.
Nikki shares her own personal journey through menopause, what led her to specialize in hormone health, and what she sees every day in women who come to her after being told their symptoms are “just anxiety,” “just depression,” or simply “normal aging.”
In this episode, we talk about:
What perimenopause and menopause actually are and how early symptoms can begin

Common and lesser-known menopause symptoms like brain fog, joint pain, dry skin, sleep disruption, mood changes, and fatigue

The truth about hormone replacement therapy (HRT) and cancer risk in 2026

Why you don’t need to wait until full menopause to explore hormone support

Why antidepressants are so often prescribed instead of addressing hormone imbalance

How estrogen, progesterone, and testosterone impact brain health, bone density, metabolism, and longevity

The role of inflammation, lifestyle, strength training, sleep, stress management, and community in menopause wellness

What to do if your doctor isn’t listening—and how to advocate for your health with confidence

This conversation is especially important for Gen X and millennial women, moms raising daughters, and anyone who wants to understand menopause before it happens—not after years of unnecessary confusion and suffering.
If you’ve ever felt like your body changed overnight, like you don’t recognize yourself anymore, or like you’ve been told to “just deal with it,” this episode is your reminder: it’s not in your head, and you’re not alone.
Click here to learn more about Nikki
Resources Mentioned
Menopause Society
If you want to make 2026 your strongest year yet, I'd love to help. Click here to learn learn more about my programs and access free resources to get you started.

If you’ve ever started the year feeling motivated, only to lose momentum a few weeks later, this episode is for you. In this short and focused episode, I’m sharing the two biggest reasons I see women struggle to stay consistent with their fitness and nutrition goals—and how to move past them for good.
This isn’t theory or something I read in a book. It’s based on decades in the fitness industry and years of working with women who genuinely want to feel stronger, healthier, and more confident—but keep getting stuck in the same cycle.
In this episode, I talk about:
Why overwhelm from too much fitness and nutrition information stops progress before it starts

How trying everything leads to inconsistency and frustration

Why quitting after a month is so common—and why it doesn’t mean you’ve failed

How past attempts that “didn’t work” quietly create self-doubt

The importance of choosing one clear, structured program and sticking with it

What to do when workouts feel boring, progress feels slow, or motivation fades

How consistency through the hard, unexciting phases is what actually creates change

If you can simplify your focus and commit to following through—especially when it feels frustrating—you can absolutely reach your goals. These two shifts alone can change not just your body, but your confidence, mindset, and relationship with fitness for the long term.
If you want my support, click here to connect with me and learn more about my programs. And even if we never work together, I’m here cheering you on every step of the way.
Thanks so much for listening, and I’ll see you in the next episode.

Welcome to episode 200!!! This is a huge milestone! Four years ago, this podcast started in my closet with a laptop, a DIY intro, and a commitment to show up imperfectly. Today, I’m celebrating 200 episodes with you — whether this is your first listen or you’ve been here since Raising Happy Teens. Thank you for being here, sharing episodes, sending messages, and letting me be part of your life.
As we wrap up the year, we’re officially in “New Year, New You” season, and the internet is overflowing with pressure to fix yourself, reinvent yourself, or overhaul your entire life on January 1. But here’s the truth:
You don’t need a new you. You just need a supported you.
In this special milestone episode, I’m breaking down why traditional New Year’s resolutions often fail — and how to set goals that feel aligned, meaningful, sustainable, and actually doable. This episode is short, sweet, and designed to help you create real momentum without burnout or perfectionism.
🎧 In this episode, you’ll learn:
Why “New Year, New You” messaging is toxic and rooted in “not good enough” thinking

The psychology behind the fresh start effect and how it can help (not pressure) you

Five reasons most resolutions fail and how to avoid them

How to set goals that enhance your life instead of making it more stressful

A simple, identity-based framework that makes habits easier to stick with

Why small, subtle shifts create more transformation than massive overhauls

How to separate emotional needs from lifestyle goals so you stop setting goals from guilt

The mindset reframe that helps you build momentum all year long

🔥 You’ll also get my 6-step goal-setting framework
If you want 2026 to be the year where you become the most YOU you've ever been — grounded, supported, joyful, and aligned — this episode will show you exactly how to start.
Perfect for you if:
You're tired of all-or-nothing resolutions

You want sustainable health and wellness habits

You’re craving structure without pressure

You want to feel better in your body without guilt-driven goals

You’re ready for realistic, compassionate goal setting

Thank you for 200 episodes. I’m taking a short holiday break (my first ever!) and I’ll be back in January with brand-new episodes, expert interviews, and conversations about midlife health, hormones, strength, and quality of life.
Wishing you a beautiful holiday season and the happiest New Year. See you in 2026.
Ready for support?⁠⁠Book a call⁠⁠ and let’s talk about your goals and how we can work together.
👉🏼 ⁠⁠⁠⁠⁠Download your free 75 Subtle Challenge Guide⁠⁠⁠⁠
👉🏼⁠⁠⁠⁠⁠⁠⁠ Download my free 5-Day Strong Body Kickstart⁠⁠⁠⁠⁠⁠⁠

I’m busting five of the biggest fitness and health myths that keep midlife women stuck, frustrated, and exhausted. If you’ve ever thought, “I'm destined to gain the menopause fifteen,” or “I have to do tons of cardio to stay fit,” this episode is for you.
I break down five common misconceptions about metabolism, strength training, cardio, and motivation — with evidence-backed truths that will help you feel strong, confident, and in control of your body.
By the end of this episode, you’ll know:
Why midlife weight gain is not inevitable and how to maintain muscle.

How one meal doesn’t derail your progress (and how stress about food can actually hold you back).

Why strength training — not endless cardio — is the key to fat loss and healthy metabolism.

Why lifting weights won’t make you bulky, but will make you toned, strong, and energized.

How to start even when motivation feels impossible, and why small consistent steps win over perfection.

If you’re ready to bust the myths that keep you stuck and walk into the New Year stronger than ever, this episode is for you.
Ready for support?⁠Book a call⁠ and let’s talk about your goals and how we can work together.
👉🏼 ⁠⁠⁠⁠Download your free 75 Subtle Challenge Guide⁠⁠⁠
👉🏼⁠⁠⁠⁠⁠⁠ Download my free 5-Day Strong Body Kickstart⁠⁠⁠⁠⁠⁠