Ever wonder why you keep getting in your own way? You want strong, toned arms but then you skip workouts, ditch your plan, or eat in ways that leave you feeling stuck. Sound familiar? In this episode, I reveal the hidden reasons behind self-sabotage and why it’s so common, especially for women over 50. From perfectionist patterns that keep you powerless to people-pleasing habits that push you to rebel, you’ll finally see why you keep fighting yourself and how to stop. The best part? You’ll learn how to shift from “I have to” into “I choose to”. This unlocks a whole new level of freedom, consistency, and results. Inside this episode: Why “have to” thinking fuels rebellion and makes you resist your own goals How perfectionism and people-pleasing secretly sabotage follow-through A simple mindset exercise that flips everything in your favor How to reclaim your power, trust yourself, and finally build the strong, sculpted arms you want If you’re done starting over, done battling yourself, and ready to follow through with ease, this one’s for you. Want to take this work deeper? Join us inside Arms By Kristine and learn how to create lasting consistency, shift your mindset, and transform not just your arms, but your confidence too.   Check out the Arms By Kristine Program HERE Lets connect on Instagram Listen to the podcast on Youtube

In this episode of The Arm Coach Podcast, we’re pulling back the curtain on the think-feel-act cycle. This is the game-changing mindset tool that can completely transform how you build strong, toned arms and keep them for life. If you’re over 50 and… Struggling to follow through on your workouts Frustrated by soft arms or stubborn habits Tired of feeling like your own thoughts are working against you …this conversation is about to connect some life-changing dots. I’m sharing my own story of going through a massive life shift after my husband sold the plastic surgery clinic and Medispa I was managing and how discovering this simple framework not only helped me sculpt my arms, but also rebuild my sense of purpose, confidence, and self-trust. In this episode, you’ll learn: ✅ What the think-feel-act cycle actually is and why it matters more than any workout plan ✅ How your thoughts create your feelings, drive your actions, and ultimately shape your results in your arms ✅ The sneaky ways your current mindset might be sabotaging your progress without you even knowing it ✅ How to uncover and shift your thought patterns step by step so following through becomes natural This is the missing piece most women over 50 never learn and the reason so many keep starting over. Once you understand it, you’ll see your workouts, your arms, and yourself in a whole new light.   Check out the Arms By Kristine Program HERE Lets connect on Instagram Listen to the podcast on YouTube

Feel like toning your arms is harder than it should be or that staying consistent feels nearly impossible? You’re not alone. In this episode, we’re pulling back the curtain on something you might not even realize is holding you back: the words you use and the stories you tell yourself. Because the truth is, your language can either help you follow through… or push you straight into quitting. And if you're here, it's probably because you've been pushed to quit... over and over again. Inside this episode, you’ll learn: Why your brain reaches for dramatic metaphors (and how that quietly ramps up anxiety, urges, and resistance) The connection between language, emotions, and the actions that shape your results Real client stories that will forever change how you handle the urge to skip or give up The exact mindset shift I teach inside Arms By Kristine to help women over 50 stop spinning in drama and start building toned, sculpted arms they’re proud of If you’ve ever felt like your goals are hard because you are somehow doing it wrong then this episode is your permission to let that go. You’re not broken. You’re just overdue for a new way to talk to yourself. Press play and learn how to shift your language, ditch the drama, and finally follow through with ease.   Check out the Arms By Kristine Program HERE Lets connect on Instagram Listen to the Podcast on Youtube 

Ever feel like you're sprinting through the day? Checking boxes, work meetings, handling everything and everyone only to crash at night reaching for snacks, wine, or just something to take the edge off? In this episode of The Arm Coach Podcast, we’re diving into how all that rushing and “being on” all day is actually holding you back from building consistent habits and those sculpted, toned arms you’ve been working toward. You’ll discover: ✅ Why your brain is wired to speed through the day ✅ How low-grade stress sneaks in and drives you to skip workouts, snack without thinking, or collapse with a glass of wine ✅ What your personal version of “hyper-efficient mode” looks like and why it’s secretly draining your energy ✅ Easy tools to help you slow down, stay present, and reduce those subtle negative emotions that build up throughout the day ✅ Why slowing down isn’t slacking off but instead the key to finally following through without burning out This isn’t just about your arms. It’s about becoming the woman who sticks with her habits, honors her pace, and creates lasting change from a grounded place. Want to go deeper? Inside Arms By Kristine, I’ll teach you how to pair these mindset shifts with simple, powerful workouts so you can build strong arms and a life that feels just as strong. Tune in now! You don’t have to hustle your way to results anymore.   Check out the Arms By Kristine Program HERE Lets connect on Instagram Listen to the Podcast on YouTube

What if you didn’t need permission or a cheat day to feel proud of yourself? In this episode of The Arm Coach Podcast, we’re flipping the script on what it means to celebrate yourself, especially as a woman over 50 who's been taught to downplay her wins or wait for outside approval. Whether you’ve ever said “I’ll celebrate when I hit the goal” or used a special occasion as an excuse to ditch your routine, this conversation is your invitation to stop checking out and start tuning in. You’ll learn: Why it feels awkward to celebrate yourself (and why that’s actually a sign of growth) How to stop outsourcing pride to others and start owning it from the inside out The surprising ways overeating, skipping movement, and people-pleasing are connected What it really means to honor your progress as a strong, committed woman A simple self-celebration practice you can use this week to feel grounded and proud This episode isn’t about birthdays or indulgence. It’s about becoming the kind of woman who celebrates her consistency, her strength, and her commitment. No more waiting. No more guilt. Just the radical power of acknowledging how far you’ve come. Tune in now and learn how to celebrate without sabotage.   Check out the Arms By Kristine Program HERE Lets connect on Instagram Listen to the podcast on YouTube

Grief doesn’t follow a plan and neither does healing. When you’re grieving, whether it’s the loss of a loved one, a version of your body, or a chapter of your life, everything feels heavier. Your motivation disappears. Workouts feel impossible. And suddenly, the old patterns of emotional eating or checking out come flooding back. In this raw and honest episode of The Arm Coach Podcast, I open up about my own experience navigating grief after losing her stepmom. I'll be sharing how I'm using the same tools I teaches inside Arms By Kristine to stay grounded, even when everything feels upside down. You’ll learn: Why grief so often leads to emotional eating and skipped workouts How to untangle the “bundle” of emotions that make up grief The difference between reacting to your emotions and responding with power What it really looks like to honor your feelings without abandoning your goals A simple, compassionate mindset tool you can use today when everything feels too hard If you’ve ever said, “I’ll get back on track when things calm down,” this episode will show you how to gently reconnect with yourself right in the middle of the storm. Because your goals don’t disappear during hard seasons. And neither does your strength. You've got this!   Check out the Arms By Kristine Program HERE Lets connect on Instagram Listen to the podcast on YouTube 

What if your arms aren’t built in the gym but in the quiet moments no one sees? In this eye-opening episode of The Arm Coach Podcast, we explore one of the most underrated but game-changing skills on your fitness journey: your ability to be alone with yourself. If you’ve ever found yourself reaching for a snack at night, skipping your plan when no one’s watching, or endlessly distracting yourself just to avoid what you're feeling, this episode will show you why your next breakthrough has nothing to do with workouts or willpower and everything to do with learning to sit with discomfort instead of silencing it. You’ll learn: Why your relationship with solitude is the missing piece in your consistency How “junk food thoughts” quietly derail your progress and what to do about them The connection between emotional avoidance and arm-toning plateaus Why mental strength matters more than perfect macros or a flawless plan A 3-step tool to build emotional muscle and finally create lasting change This episode isn’t about doing more. It’s about going deeper. Because when you can be alone with your thoughts you become unstoppable.   Check out the Arms By Kristine Program HERE Lets connect on Instagram Listen to the podcast on YouTube

You’ve heard it all before: “Just be grateful.” “Other women have it worse.” “You should be thankful. You’re lucky!” But what if those well-meaning thoughts are quietly sabotaging your progress? In this powerful episode of The Arm Coach Podcast, we’re pulling back the curtain on a mindset trap that keeps so many women over 50 stuck. SPOILER: No one else is talking about it. You’ll discover how using gratitude to silence your frustration, exhaustion, or disappointment may be the exact reason your arm-toning journey feels so inconsistent. I'm unpacking why dismissing your real emotions in the name of “being thankful” keeps you stuck in patterns like starting over, skipping workouts, and emotionally eating. Here’s the truth: You can be grateful and still want more. You can appreciate your body and work to change it. You can love your life and feel disappointed by certain parts of it. This episode will teach you how to finally drop the guilt, stop resisting your truth, and start showing up consistently for yourself from a place of wholeness, not emotional suppression. Inside, you’ll learn: Why “feeling blessed” might be blocking your strength goals The subtle difference between healthy perspective and emotional denial How dismissing emotions leads to inconsistency, cravings, and broken commitments How to spot when you’re using gratitude to beat yourself up What to do instead—so you can finally make the changes you want with full self-trust This episode is the missing link between mindset and muscle and once you hear it, you’ll never think about gratitude the same way again.   Check out the Arms By Kristine Program HERE Lets connect on Instagram Listen to the podcast on YouTube

Ever feel like the people in your life are making it harder to stay consistent with your fitness goals? In this episode of The Arm Coach Podcast, we’re uncovering one of the biggest hidden obstacles women over 50 face when trying to tone their arms: the belief that other people are the reason it’s so hard to follow through. Your spouse keeps bringing home take out, your family just doesn't get it, and your friends think you're boring now?Here’s the truth: They’re not the problem. This episode is all about how to take your power back and finally stop letting other people’s opinions hold you back from the body (and life) you want. You’ll learn: Why your partner, friends, or family aren’t actually the reason you’re stuck How to stop needing anyone’s permission or approval to reach your goals The mindset shift that helps you stay consistent even if no one else gets it How to handle stress, temptation, and criticism without quitting on yourself Your fitness journey doesn’t require anyone else’s approval. Only your commitment. And this episode shows you exactly how to build it. Ready to feel unstoppable? Press play and listen in!   Check out the Arms By Kristine Program HERE Lets connect on Instagram Watch the podcast on YouTube

Ever catch yourself thinking, “Why is this so hard? Shouldn’t this be easier by now?”And then you stop everything you've been working on? If you’ve been showing up, tracking your workouts, using all the tools… but that little voice keeps whispering “This is too hard” — this is the episode that’s going to change the game for you. In this empowering new episode, I’m breaking down exactly why your brain pushes the panic button the second things feel uncomfortable (spoiler: it’s not because you’re weak or broken), and how to rewire that pattern so you can finally follow through, sculpt your arms, and create real results in your life. You’ll discover: Why quitting is just a habit you’ve unknowingly practiced (and how to break it) What your ancient survival brain has to do with your modern fitness goals The truth about instant gratification and how it quietly steals your progress How to rewire your inner dialogue to keep showing up even when it’s hard Why persistence beats perfection every single time If you’re ready to stop starting over, stay consistent when it counts, and finally become the woman who finishes what she starts this episode is your roadmap. Want help applying this? Join us inside Arms By Kristine where strong arms are built in the gym, but unstoppable strength is built in your mind.   Check out the Arms By Kristine Program HERE Lets connect on Instagram Watch the podcast on YouTube

Ever feel like you’re stuck on repeat... making progress, then falling back, only to start over again? You’re not alone. And this episode is here to break that cycle for good. We’re diving deep into the real reason you feel like you’re constantly starting over when it comes to your arms and your health… and the shifts you must make to finally build habits that stick. If you’ve ever felt frustrated by that “two steps forward, three steps back” pattern, this conversation is your turning point. Inside, you’ll learn: Why your old patterns keep pulling you back and how to break free The mindset shift that transforms healthy habits from a chore into a choice Why calling it a “reset” (not a “break”) changes everything How to navigate obstacles without falling off track or isolating yourself The real key to lasting change (hint: it’s not willpower - it’s something better) It’s time to stop starting over. This is how you build a life and body you don’t have to escape from. Hit play and let’s go.   Check out the Arms By Kristine Program HERE Lets connect on Instagram Watch the Podcast on YouTube

Ever walked into a buffet, party, or restaurant and instantly felt that inner panic rise: “How am I supposed to stay on track here?” This week's new podcast episode is for you! This is your permission slip to exhale and your playbook for staying aligned without obsession, restriction, or guilt. Whether it’s a food-loaded event or a spontaneous night out, I’m showing you how to confidently navigate any menu (or lack thereof) without abandoning your goals or the joy in these moments. Why food-heavy environments feel so overwhelming—and how to calm the chaos How to use my simple Hunger Scale to make grounded, body-led choices The mindset shift that flips you from reactive to empowered in seconds How to stop fearing “off-plan” moments and start trusting your body again Why enjoying your favorite foods can coexist with arm-sculpting results Because here’s the truth:Strong arms aren’t built by avoiding real life.They’re built by learning how to show up in it with self-trust, presence, and power. If you’re ready to eat with confidence (and enjoy yourself without backsliding), this episode is your next step.   Check out the Arms By Kristine Program HERE Lets connect on Instagram Watch the podcast on YouTube

What if the reason you’re not seeing results… is because you’re trying too hard to be perfect? You're trying to eat exactly on plan, make sure you never miss an arm workout, and do it all perfectly. If you’ve ever felt like you have to "get it right" to see results with your arms, this episode is your permission slip to let that go. In today’s powerful conversation, we’re flipping the script on perfection and exposing how it’s secretly sabotaging your progress. You’ll learn why “B-minus” effort is actually your secret weapon… and how showing up imperfectly but consistently is what creates real, lasting change. Inside this episode, you’ll discover: Why chasing A+ effort leads to all-or-nothing thinking (and burnout) How B-minus action builds trust, strength, and unstoppable momentum What “failing forward” really looks like when you’re serious about results One small but powerful shift you can make this week — no perfection required This episode is for the woman who’s tired of starting over… and ready to keep going with grace, grit, and arms she’s proud of. Your strongest self isn’t the perfect one. She’s the one who doesn’t quit.   Check out the Arms By Kristine Program HERE Lets connect on Instagram Watch the podcast on YouTube

Ever hear that little voice in your head whisper, “I already know this”? It sounds harmless. Smart, even. But in reality? It’s the silent phrase keeping your arms stuck, your motivation nonexistent, and your results just out of reach. In this powerful episode, I’m exposing the mental trap of familiarity and why your brain’s desire for new, exciting, different is the exact reason you're not seeing the changes you crave. You’ll discover: The sneaky way your brain resists what actually works Why “boring” basics are secretly the most powerful moves you can make How to rewire your mindset so consistency feels natural not forced The one game-changing question that will put you back in control This isn’t about trying harder. It’s about finally understanding why the things you “already know”… still haven’t changed your body — and what to do about it. This episode is going to help you stop spinning and start sculpting. Listen in!   Check out the Arms By Kristine Program HERE Lets connect on Instagram Watch the pocast on YouTube

What if the reason you’re stuck isn’t because you’re not doing enough… but because you keep believing you should be doing more? This is SO common. But most women never realize it.  If you’ve ever pushed harder, eaten more than you needed, or believed perfection was the only path to progress—this podcast episode will flip the script. We’re unraveling a truth that’s both radical and freeing: More isn't better. Enough is powerful. In this episode, you’ll discover: The hidden ways diet culture and childhood conditioning taught you to ignore your body’s cues (even ones that are hundreds of years old) Why oversized portions, endless reps, and constant “doing” are disconnecting you from real results The science behind how visual cues (like plate size and rep counts) trick your brain What it actually feels like to live, move, and eat from a place of calm confidence—not panic or pressure This episode isn’t just about arms or habits. It’s about the life-changing shift from proving yourself to trusting yourself. Because strong arms? That’s the bonus. Strong self-trust? That’s the breakthrough. Listen now — and find your enough.   Check out the Arms By Kristine Program HERE Lets connect on Instagram Watch this podcast episode on YouTube

You say you want toned arms. You say you want to stop overeating. You say you want to feel confident in your body again... But if you’re still stuck in the same habits, same frustrations, and same internal battles — this episode is your wake-up call. In this new episode, I’m pulling back the curtain on the real reason change feels so hard — and the mindset  shift that finally flips the switch from wanting to committing. Whether you’re skipping workouts, stuck in the overeating cycle, or hiding in oversized sleeves… this episode will shake you out of the all-or-nothing trap and show you how to step into action — even when motivation is nowhere to be found. Here’s what you’ll walk away with: The hidden cost of staying in “wanting” mode — and how it’s keeping you stuck What commitment really looks like (hint: it’s not about being perfect) The secret to overriding your lower brain when excuses creep in How managing over-desire is the missing piece to transforming your body and your life A breakthrough mindset shift that will change the way you show up for yourself — starting today This episode is part mindset reset, part tough love, and full-body motivation. Ready to stop the start-stop cycle and finally commit to the results you want? Tune in now — and if this hits home, send it to a friend, leave a review, or join us inside Arms By Kristine — where we turn powerful mind shifts into visible results, together.   Check out the Arms By Kristine Program HERE Lets connect on Instagram Watch the Podcast on YouTube

Have you ever caught yourself standing in the kitchen with a snack you didn’t even really want? Told yourself, “Just one more episode…” while mindlessly scrolling? Or skipped a workout—and then spent the rest of the day beating yourself up? Sounds like me and so many others. In this eye-opening episode, we’re pulling back the curtain on what’s really driving those habits—and it’s not laziness, lack of willpower, or being “bad.” It’s emotion. Unseen, unprocessed emotion. Inside this conversation, you'll discover: ✨ Why certain emotions feel overwhelming—and the simple shift that makes them manageable ✨ The damaging myth that you're wrong for feeling anger, sadness, boredom (or anything else) ✨ How your thoughts quietly shape your habits—and how to rewire them for lasting change ✨ What’s actually happening when you feel stuck, unmotivated, or off-track—and how to find your way back ✨ A 60-second emotional check-in that can completely transform how you show up for yourself This isn’t about “fixing” yourself. It’s about understanding yourself, what you are feeling, and finally working with your emotions instead of stuffing them down with food, scrolling, or avoidance. You don’t need to be tougher. You need a new strategy. Press play and let’s get into the real work—the kind that builds strong arms, a resilient mind, and powerful habits that stick for life.   Check out the Arms By Kristine Program HERE Lets connect on Instagram

If you’ve ever stared into the fridge thinking, “Why can’t I just eat better?”—you’re not alone. And if your goal is strong, toned arms, your food choices matter more than you think. But wait, this does not mean chicken and rice for every meal. In this powerful episode, we’re diving into the real reasons your eating habits might be holding you back—and how to take back control in a way that feels aligned, empowering, and totally doable. This isn’t about restriction. It’s about intention. It’s about honoring your body with food that fuels your goals—not your cravings. You’ll learn: How unconscious, emotional eating can sabotage your arm-toning results (and how you are probably doing this without even knowing) What "higher brain vs. lower brain" eating really means—and why it’s the missing piece The small, daily decisions around food that quietly shape your body (and confidence) The exact questions to ask yourself before every meal or snack A personal story about my own food struggles and the shift that changed everything If you’re tired of feeling out of sync with your body... If you want your reflection to match your effort... If you’re done letting emotions drive your eating decisions... This episode is your invitation to start eating with clarity, purpose, and power—so your arms (and your mindset) can finally reflect the strength you’re building. Want to go deeper with this work every week? Join me inside Arms By Kristine—my signature coaching program where we pair powerful mindset shifts with body-sculpting strategy.   Check out the Arms By Kristine Program HERE Lets connect on Instagram Watch this week's episode on Youtube HERE

You’re having a conversation with yourself every single day—whether you realize it or not. But here’s the kicker: the questions you’re asking yourself might be the very thing keeping you stuck. In this eye-opening episode, we’re uncovering one of the most underestimated mindset habits sabotaging your progress: the habit of self-questioning. We've all done it.  And no, this is not just about positive thinking—it’s about asking better questions that unlock better results. Inside, we’ll explore: Why your brain is basically Google—and how it searches for answers (even unhelpful ones) The 3 types of self-questions—and how one in particular is silently derailing your goals The most common question we all ask that sounds harmless... but is holding you back How “hopeful” questions can still sabotage your momentum The game-changing question that takes you from self-doubt to reaching your goals If you’ve ever found yourself saying, “Why can’t I just stick with it?”—this episode is for you. It’s time to stop spinning your wheels and start shifting your inner dialogue in a way that actually moves you forward. Press play and learn how to ask the kind of questions that lead to clarity, confidence, and real change in your arms.   Check out the Arms By Kristine Program HERE Lets connect on Instagram Watch this weeks episode on Youtube HERE

Are you eating just because the food is there—not because you’re actually hungry? Yep… we’ve all been there. But here’s the truth most people don't understand: Every time you say “no thanks” when you’re not hungry, you’re saying YES to the strong, sculpted arms you want. In this episode, I’m breaking down exactly why this skill is a game-changer for getting toned, strong arms and how it helps create the body and the confidence you truly want. You’ll learn: Why skipping that second handful (when you’re not even hungry) can directly impact your arm definition The mental traps that keep you stuck in the “why did I just eat that?” loop—and how to break free How to find a strong why that keeps you motivated through cravings, chaos, and life A simple, step-by-step process to rewire your brain and make saying "no thanks" feel easyand natural (no more white-knuckling!) The mindset shift that helps you embrace this habit as an empowering choice—not arestriction If you’re tired of falling off track and ready to feel in control—not just with food, but with your progress and your body—this episode is a must-listen. Tune in now and start saying YES to the arms (and life) you truly want.   Check out the Arms By Kristine Program HERE Lets connect on Instagram Watch this week's episode on Youtube HERE