198. Do Less, Get Stronger: The Minimum Effective Dose Workout for Midlife Women
In this episode, I’m breaking down one of the most misunderstood topics in women’s fitness: the minimum effective dose of exercise. If you’re a woman in midlife who feels like you “don’t have enough time to make workouts worth it” or you’re constantly burning yourself out trying to do more… this conversation is going to shift everything.I share exactly how much exercise you actually need to build strength, support fat loss, increase energy, improve mobility, and protect your bone density—without spending hours in the gym or living in an all-or-nothing cycle. As a midlife strength and weight loss coach, I see so many women assume they need long, intense workouts or daily cardio sessions to see results, and it’s simply not true.Inside the episode, I walk you through:What the minimum effective dose really isWhy midlife physiology makes “more is better” workouts counterproductiveThe science-backed weekly routine that delivers resultsHow to overcome perfectionism and redefine what a “successful” workout looks likeA simple, plug-and-play 2–3 day strength training plan you can start this weekHow walking, mobility work, and zone 2 cardio fit into the bigger pictureYou’ll also hear a real client story about how she’s getting stronger, dropping inches, and feeling more energized—working out just two days a week.If you’re ready to simplify your workouts, stay consistent, and finally get stronger in midlife without burning out, this episode is your new go-to.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
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197. The Secret to Enjoying Social Events While Staying on Track
I know how challenging it can be to show up to social events and stay on track with your goals—whether it’s your fitness, nutrition, or personal growth. In this episode, I’m sharing practical strategies for enjoying parties, dinners, and gatherings without feeling guilty or falling off course. You’ll learn how to set boundaries, make mindful choices, and still have fun while keeping your progress intact.Here’s what we cover in this episode:How to navigate social events without overdoing itStrategies to maintain your habits without feeling deprivedTips for saying “no” gracefully and protecting your energyHow to enjoy food, drinks, and socializing without guiltMindset shifts that make staying on track easier and more sustainableIf you’ve ever felt like social events completely derail your progress, this episode is for you. I’ll show you how to enjoy the moment AND stay aligned with your goals.👉🏼 Download your free 75 Subtle Challenge Guide👉🏼 Download my free 5-Day Strong Body Kickstart 👀 Looking for 1:1 support? Start with the 90 Day Reset.
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196. Soberish: How to Drink Less Without Missing Out
In this episode, I’m talking about how to be sober-ish—cutting back on alcohol without completely giving it up. This is something I’ve been exploring in my own life, and I’ve seen it with friends and clients too. If you’re curious about reducing alcohol, feeling better the next day, or just taking control of your drinking habits, this episode is for you.Here’s what I cover:My personal journey to becoming sober-ish and why I stopped relying on alcoholThe benefits of drinking lessSmall, actionable habits to reduce drinking without feeling deprivedNon-alcoholic alternatives, mocktails, and zero-proof drinks that actually feel specialHow to handle social situations and what to say when people ask why you’re not drinkingCommon pitfalls to avoidTips for staying on trackHow to make this a sustainable lifestyle changeI share practical strategies to help you feel amazing, wake up refreshed, and enjoy social events without relying on alcohol. If you’re ready to make subtle shifts in your drinking habits, this episode will give you the tools to start today.👉🏼 Download your free 75 Subtle Challenge Guide👉🏼 Download my free 5-Day Strong Body Kickstart 👀 Looking for 1:1 support? Start with the 90 Day Reset.
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195. Why 75 Hard Isn’t for Everyone (and What to Do Instead)
In this episode, I’m diving into a popular challenge you’ve probably heard of — 75 Hard — and sharing why it might not actually be the best fit for women in midlife. While the idea of mental toughness and structure can sound appealing, I’ve seen how rigid challenges like this can actually lead to burnout, guilt, and disconnection from your body’s needs.Instead, I’m introducing something that does work: 75 Subtle — a gentle, sustainable alternative designed for women who already have full lives and busy schedules. This challenge is all about making small, consistent shifts that honor your energy, support your goals, and help you create meaningful change without the all-or-nothing pressure.You’ll learn:Why 75 Hard can backfire for women juggling family, career, and hormonal shiftsThe truth about how “mental toughness” challenges impact your body and mindsetHow to use 75 Subtle to create lasting transformation through small, consistent shiftsReal-life examples of subtle shifts that build self-trust, balance, and strengthIf you’re a high-achieving woman who’s tired of pushing, proving, and burning out, this episode will help you reframe success with more ease and flow — just in time for the holiday season.👉🏼 Download your free 75 Subtle Challenge Guide to start today👉🏼 Download my free 5-Day Strong Body Kickstart 👀 Looking for 1:1 support? Start with the 90 Day Reset.
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194. Healing Your Relationship with Food with Sabrina Magnan
In this episode, I sit down with intuitive eating and food freedom coach Sabrina Magnan to talk about healing your relationship with food—especially if you’re a high-achieving woman who’s spent years stuck in the all-or-nothing cycle of dieting, restriction, and guilt.Sabrina shares her powerful story of going from an elite synchronized swimmer obsessed with perfection and control to finding true peace with food and her body through intuitive eating. We explore why so many women in midlife still struggle with food and body image, how perfectionism plays a hidden role in disordered eating, and what it really means to rebuild trust with your body.We also dive into the four pillars of her FUEL Method—a framework that helps women move from food obsession to food freedom.If you’ve ever felt “addicted” to food, trapped in cycles of control and guilt, or disconnected from your body, this episode will show you that there’s nothing wrong with you—you just need to understand the root causes and rebuild your trust from the inside out.✨ What you’ll learn:Why willpower and discipline don’t work when it comes to healing your relationship with foodHow perfectionism and control can mask emotional needsPractical ways to reconnect with your body’s hunger and fullness cuesHow to stop using food as an escape from uncomfortable emotions🎧 Listen in as we unpack how to find true food freedom—and finally free up your mental energy for what really matters in life.About SabrinaSabrina Magnan is an Intuitive Eating Coach and creator of Food Freedom Academy, where she helps women break free from binge eating, emotional eating, and food obsession so they can finally find peace with food and their bodies.After spending years trapped in diet culture and perfectionism, Sabrina discovered how to heal her relationship with food through a blend of psychology, neuroscience, and intuitive living, an approach she now teaches through her signature FUEL Method. She’s also the host of the Live Unrestricted Podcast, where she shares honest, empowering conversations that help women uncover the real reasons they struggle with food and how to create lasting freedom without rules or restriction.Sabrina’s mission is to help women stop shrinking their lives to fit their bodies, and start expanding their confidence, joy, and self-trust.Learn more from SabrinaInstagram: https://www.instagram.com/sabrina.magnan.health/?hl=enLive Unrestricted Podcast: https://site.sabrinamagnan.com/live-unrestricted-the-intuitive-eating-food-freedom-podcast/Food Freedom Academy: https://sabrinamagnan.com/ffa👉 Download my free 5-Day Strong Body Kickstart to take the guesswork out of your workout routine.👀 Looking for 1:1 support? Start with the 90 Day Reset.
Midlife, feeling heavier, slower, or stuck? Subtle Shifts with Jennifer Delliquadri is for women who want to get stronger, lose weight sustainably, and age with confidence. Each week, Jennifer shares simple, practical fitness strategies and mindset shifts to help you build muscle, protect your health, and feel energized again—without burnout, extremes, or perfectionism.
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