This week, I dive into a topic many women experience but few talk about: stress urinary incontinence (SUI) that is leakage during running, jumping, or even laughing.
I talk about the importance of two simple yet powerful tips to prevent leakage while boosting performance:
Get stacked – align your ribcage over your pelvis for better pressure distribution and stronger, more efficient movement.
Breathe through movement – manage downward pressure and help your pelvic floor work with you, not against you.
Even small adjustments can make a big difference.
I mentioned the upcoming FREE 30-Day Holiday Fitness Challenge launching in December. Get on waitlist here.
In this episode, I reflect on the seasons of my own life — from my Wall Street career to running a jewelry business, to strength training, and now focusing on agility and plyometrics. Each shift wasn’t about abandoning what came before, but about growing, learning, and following curiosity.
While I share my journey, the real message is for you: it’s okay to be in a season. To change focus, explore something new, or feel the itch for growth. Seasons aren’t endings — they’re evolutions. This episode is a reminder that every chapter, every shift, is a natural part of life, and your curiosity and strength will guide you through it.
Where to find me or work with me:
Instagram: @IronStrongFit
Website: IronStrongFitness.net
My small group strength training schedule in Jersey City: https://www.ironstrongfitness.net/schedule
Episodes drop once a week.
Going through a low point in your life? This episode is a reminder that "a-ha" moments in life often happen during our toughest times.
In this episode, I share my personal journey of career pivots and life changes—from Wall Street to running jewelry stores in NYC, to discovering my love for fitness and plyometrics later in life.
Through each story, you’ll hear how moments of discomfort, unhappiness, and feeling stuck didn’t just challenge me—they became the catalyst for growth, curiosity, and transformation.
If you’re navigating a low point, this episode is a reminder: discomfort isn’t just pain—it’s a signal pointing toward your next big opportunity.
Where to find me or work with me:
Instagram: @IronStrongFit
Website: IronStrongFitness.net
My small group strength training schedule in Jersey City: https://www.ironstrongfitness.net/schedule
Episodes drop once a week.
In this episode, I’m sharing one of the most valuable pieces of advice I got over 20 years ago from my bookkeeper—advice that still serves me every single year. It’s simple, low-effort, and it’s the reason I rarely ever pay for flights.
If you’ve ever wondered how I’m able to hop over to France (twice this year!), the Alps, or Mexico without breaking the bank, this episode is for you.
I’ll walk you through exactly how I make my everyday spending work for me, the mistakes I made early on, and the no-stress system I’ve used to turn business expenses into travel miles for two decades.
Links mentioned:
Where to find me or work with me:
Instagram: @IronStrongFit
Website: IronStrongFitness.net
My small group strength training schedule in Jersey City: https://www.ironstrongfitness.net/schedule
Episodes drop weekly.
This is the recording from a free live webinar that Coach Matt McInnes Watson and I hosted on Sept 17, 2025 for the public.
Topics:
Coach Matt McInnes Watson
Instagram: https://www.instagram.com/mcinneswatson/
Plus Plyos app (where he has online programs): https://www.plusplyos.com/
Intro to Plyometrics with me:
I have a 9 week online Intro to Plyometrics for Women 50+ that starts on October 5, Sunday. (It's my 5th cohort!) In this online program, there are 3 live zoom coaching sessions where we review form and where I teach. During the 9 weeks, you'll follow independent mini workout I designed to accompany your normal strength training routine. It will be the last one I run in 2025. Get more details on the 9 week online course and sign up here.
In this episode, I break down the recent debate between Dr. Stacy Sims and Dr. Lauren Colenso-Semple on women’s strength training, nutrition, and performance. We dive into why their advice sometimes seems contradictory—and the key insight that they’re actually speaking to different populations of women.
I cover:
How heavy vs. moderate weight training works for different women
What current research says about hormones and training cycles
Fasted training—what’s okay and what’s not for women
Nutrient timing and why it matters (or doesn’t!)
For the free webinar I am hosting with Matt McInnes Watson, Beyond Bone Density - Benefits of Plyometrics for women 50+ Sign up here:https://straightupstrong.kit.com/free-plyo-webinar
Where to find me or work with me:
Instagram: @IronStrongFit
Website: IronStrongFitness.net
My small group strength training schedule in Jersey City: https://www.ironstrongfitness.net/schedule
Episodes drop once a week.
In this episode, I dive into the remarkable journey of Jenny Lam, a Toronto-based Integrative Nutrition Health Coach and Certified Personal Trainer.
Jenny shares her career transition from a lucrative nightlife career as a cocktail waitress to becoming a successful in demand personal trainer. We chat about how she made the change, how the mentors she's had have transformed the way she runs her business and her training.
If you love stories about career transformations, Jenny's is an inspiration!
Jenny Lam
Jenny Lam is a Toronto based Integrative Nutrition Health Coach and Certified Personal Trainer (CFSC, PPSC) who is committed to helping women get stronger, healthier and make lasting improvements to their lifestyles and wellness, so that they can enjoy life to its fullest potential.
Instagram: @soulmatefit
Website: https://www.soulmatefit.com/
Where to find me or work with me:
Instagram: @IronStrongFit
Website: IronStrongFitness.net
My small group strength training schedule in Jersey City: https://www.ironstrongfitness.net/schedule
Episodes drop once a week.
In this episode, I chat with kettlebell coach and Bellfest founder Madeleine Conti to talk about how she turned a simple idea into a nationwide kettlebell event, while most kettlebell events and certifications are male run.
Madeleine shares how Bellfest was born from a desire to create an inclusive, empowering space in the strength world — one that blends expert coaching, strong community, and a love for the kettlebell.
From the challenges of launching a new event to the magic of taking it on the road, this conversation is about more than just kettlebells — it’s about leadership, consistency, and building something that truly belongs to everyone.
Topics Covered:
What Bellfest is and why it stands out
The behind-the-scenes of planning the first event
Growing a community-centered kettlebell event
Taking Bellfest on the road: why and how
Advice for anyone dreaming of building something from scratch
Connect with Madeleine:
Instagram:@mcontifitness
Website: https://www.mcontifitness.com/
Get Bellfest tickets for Nov 2025
Use TinaNash40 to get 40% off the tickets! Come swing bells with me.
Where to find me or work with me:
Instagram: @IronStrongFit
Website: IronStrongFitness.net
My small group strength training schedule in Jersey City: https://www.ironstrongfitness.net/schedule
Episodes drop once a week.
“I can’t sit still for 30 seconds”—if that’s you, same.
I’m not a perfect meditator, but even five minutes a day has helped me sleep better, stop 3AM doom spirals, and stay calm in stressful situations (like being inside an MRI machine!). In this short episode, I share how a simple body scan meditation changed things for me—and what the science says about it too.
Where to find me or work with me:
Instagram: @IronStrongFit
Website: IronStrongFitness.net
My small group strength training schedule in Jersey City: https://www.ironstrongfitness.net/schedule
Episodes drop once a week.
The menopause conversation is everywhere—from TikTok trainers to Instagram medical gurus. But with all the noise, what should you actually be paying attention to?
In this short episode, I talk about the trending menopause hacks:
Spoiler: The advice that’s trending for women 45+? It’s what everyone should be doing if they want to stay strong, sharp, and independent as they age.
Where to find me or work with me:
Instagram: @IronStrongFit
Website: IronStrongFitness.net
My small group strength training schedule in Jersey City: https://www.ironstrongfitness.net/schedule
Episodes drop once a week.
In this short solo episode, I’m sharing the exact questions I ask during a discovery call with someone interested in working with me.
I’m not here to convince anyone—I'm here to help you figure out what actually works for you. If you're trying to get consistent with your workouts, these are the questions I’d ask you, too.
Where to find me or work with me:
Instagram: @IronStrongFit
Website: IronStrongFitness.net
My small group strength training schedule in Jersey City: https://www.ironstrongfitness.net/schedule
Episodes drop once a week.
In this episode, I reflect on the inspiring journey of former Congresswoman Gabby Giffords, who overcame severe physical limitations after being shot in the head even when doctors didn't know if she would ever speak again.
Would you accept the sentence of a doctor if you were told that you would never walk again?
I talk about entry points and how we don't need to confine our futures based on fear.
Where to find me or work with me:
Instagram: @IronStrongFit
Website: IronStrongFitness.net
My small group strength training schedule in Jersey City: https://www.ironstrongfitness.net/schedule
Episodes drop once a week.
Have you ever worked somewhere where you were respected... but not really seen?
In this episode, I share a story from my time on Wall Street—and how a subtle but persistent feeling of being overlooked led me to make a bold career shift. We’ll talk about what it really means to feel seen, how that experience (or lack of it) shapes your confidence, and why a single moment of encouragement can change everything.
I’ll also tell you about a moment that surprised me recently—when someone I admire called me an early adopter. Me?! The Queen fan who discovered them in 2017?
Whether you're working in finance, fitness, or something entirely different, this episode is for anyone who's ever second-guessed their value in a room full of capable people.
👀 We’ll cover:
Why being “helped” isn’t the same as being seen
A quote from David Brooks that shook me
A surprising insight from a coaching call with Shante Cofield
The quiet power of encouragement—and how to give it
This isn’t just about my story—it’s about how you can be the person who sees others clearly… and how that changes everything.
Links: David Brooks, How to Know a Person
Where to find me or work with me:
Instagram: @IronStrongFit
Website: IronStrongFitness.net
My small group strength training schedule in Jersey City: https://www.ironstrongfitness.net/schedule
Episodes drop once a week.
A mini episode: I share a personal anecdote about when our body barks at us because what we’re doing in the gym is not matching what we do for it outside of the gym.
I also mentioned my Intro to Plyometrics live in person workshop I’ll be teaching on June 14, 2025 in NYC. Waitlist sign up is here:
https://straightupstrong.kit.com/live-nyc-plyo-workshop-2025
The next episode will be in June when I am back from my trip!
Where to find me or work with me:
Instagram: @IronStrongFit
Website: IronStrongFitness.net
My small group strength training schedule in Jersey City: https://www.ironstrongfitness.net/schedule
Episodes drop once a week.
In this episode, I’m joined by Dr. Allison Heffron, a rehab-focused chiropractor, acupuncturist, and former nationally ranked Olympic weightlifter who specializes in helping strength athletes train through pain, not around it. With over a decade of clinical experience—and years of getting banged up in roller derby—Allison knows exactly what it takes to stay in the game long-term.
We dive into:
The 3 most common pain patterns she sees in seasoned lifters:
We talk about:
Why certain nagging pains keep coming back—even with good form
What pain after a session is actually telling you
How to manage discomfort without giving up your training
The mindset shifts strength athletes need to make to build true resilience
Her free webinar for lifters struggling with low back pain and the #1 takeaway she wants everyone to leave with.
Dr Allison Heffron
Instagram: @dr.allisonheffron
Website: https://bfsrehab.com/
Dr Heffron's free webinar on low back pain in strength training, May 8, 2025 here.
Where to find me or work with me:
Intro to Plyometrics Live Workshop with me in NYC: Waitlist here
Instagram: @IronStrongFit
Website: IronStrongFitness.net
My small group strength training schedule in Jersey City: https://www.ironstrongfitness.net/schedule
Episodes drop once a week
Summary
In this conversation, Tina Tang speaks with Kausar Rasul and Doucky, founders of Become Fit Forever, about their approach to weight loss for women over 40. They discuss the challenges faced during midlife, particularly hormonal changes, and how these affect weight management. The BFF method emphasizes sustainable habits, nutrition strategies, and the importance of mindset in achieving long-term health goals. They also highlight the significance of self-advocacy in navigating health issues related to menopause and perimenopause.
About Become Fit Forever:
Kausar and Doucky are founders of Become Fit Forever and the creator of the BFF Method and BFF app, a proven approach that’s helped over 1,000 women over 40 lose weight, balance hormones, and feel confident in their bodies.
Instagram: @become.fitforever
Website: https://becomefitforever.kartra.com/page/bff
Where to find me or work with me:
Instagram: @IronStrongFit
Website: IronStrongFitness.net
My small group strength training schedule in Jersey City: https://www.ironstrongfitness.net/schedule
Episodes drop once a week
Why do some women leak during jumping or running — while others don’t? And is there a one-size-fits-all fix? (Spoiler: Nope.)
In this episode, I sit down with Dr. Carrie Pagliano, a leading pelvic floor physical therapist helping postpartum and perimenopausal women move confidently without leaks, pain, or prolapse. We dig into the real reasons behind urinary leakage during high-impact activities (like jump rope) — and why it’s not always as simple as "just do your Kegels."
We cover:✅ Why leakage happens for some women but not others✅ The role of hormones, genetics, breath mechanics, and timing✅ What you can try right now — from breathing to body awareness✅ Practical cues and movement modifications for plyometrics✅ How to know it’s time to see a pelvic floor specialist
Dr. Carrie breaks it all down with zero shame and a whole lot of empowerment. If you or your clients have ever skipped the jump rope because of leaks — this one’s for you.
About Dr Carrie Paliano:
Dr. Carrie Pagliano is a pelvic floor physical therapist who helps postpartum women and those navigating peri/menopause run, lift, and move without leaks, pain, or prolapse—
because women deserve to feel strong and confident at every stage. She’s on a mission to shatter the myths, stop the shame, and give women the tools they need for real recovery
Where to find me or work with Tina:
Instagram: @IronStrongFit
Website: IronStrongFitness.net
My small group strength training schedule in Jersey City: https://www.ironstrongfitness.net/schedule
Episodes drop once a week.
In this episode, I dive into the importance of representation, especially when it comes to perimenopause and healthcare. After speaking as a panelist at Senator Angela McKnight’s Power in the Pause: Thriving Through Menopause event, I left with a powerful reminder—who we see in positions of influence and expertise matters.
I also discuss the deep-rooted mistrust many African Americans have toward the medical system due to historical exploitation, and how this affects healthcare decisions today.
Beyond medicine, I connect this to fitness, where representation is just as crucial. It’s why I always make a point to mention my age—because in an industry dominated by younger fitness influencers, I want women over 50 to see what’s possible for them.
Where to find me or work with me:
Instagram: @IronStrongFit
Website: IronStrongFitness.net
My small group strength training schedule in Jersey City: https://www.ironstrongfitness.net/schedule
Episodes drop once a week
In this episode, I dives into the age-old debate of luck vs. hard work. Inspired by A Fine Balance by Rohinton Mistry, I chat about how the characters’ lives were shaped by forces beyond their control, highlighting that success isn’t always earned through sheer effort.
I had previously discussed this in my newsletter, Sunday Strong and referenced that I would drop how to sign up for it here: https://www.ironstrongfitness.net/newsletter
In this episode, I also share insights from Malcom Gladwell's book Outliers and the example of Bill Gates who was lucky enough to have well off parents and go to a school that provided access to a computer a couple decades before most kids would even see one. He is a well known example of right place, right time - luck.
Where to find me or work with me:
Instagram: @IronStrongFit
Website: IronStrongFitness.net
My small group strength training schedule in Jersey City: https://www.ironstrongfitness.net/schedule
Episodes drop once a week.
So many women in their late 40s and beyond feel like their clothes don’t fit right, their style no longer works, and shopping is just frustrating. Body changes during perimenopause and menopause—like weight shifts, bloating, and hot flashes—can make getting dressed feel like a struggle. But the right wardrobe can do more than just fit—it can help you feel confident and comfortable in your skin.
In this episode, I chat with Shabrina Kara, stylist and image coach, about how to navigate midlife style shifts and reclaim confidence in what you wear. We cover:
✨ The biggest mistakes women make when dressing for menopause
✨ How to stop waiting for weight loss to feel good in your clothes
✨ Easy wardrobe fixes for body changes, bloating, and temperature swings
✨ How to balance style, comfort, and looking current without feeling “too young” or “too frumpy”
Shabrina Kara is a stylist and image coach who helps women over 40 redefine their style and reclaim their confidence. She is the founder of Style with Kara and specializes in transforming wardrobes from chaos to clarity. Her mission is simple: to empower women to look and feel great every day. She believes that when you look good, you feel good—and that confidence radiates into every part of life.
By curating intentional, versatile wardrobes, Shabrina takes the stress out of getting dressed, helping women build a style that feels polished, authentic, and effortless. Her approach blends timeless fashion with empowerment, ensuring her clients feel confident and ready to take on their day with ease.
Instagram: @stylewithkara
Website: stylewithkara.com
Where to find me or work with me:
Instagram: @IronStrongFit
Website: IronStrongFitness.net
My small group strength training schedule in Jersey City: https://www.ironstrongfitness.net/schedule
Episodes drop once a week.
