In this episode, we’re joined by Lindsay Manzlak of Wednesday Wellness to dig into the real conversations around women’s health that often go unspoken. From hormone therapy to healthcare frustrations, we explore how women can take ownership of their well-being and advocate for care that actually works for them — not just what's covered by insurance.

We talk about shifting from “sick care” to true wellness, the importance of personalized care, and why your habits (like sleep and movement) can matter just as much as your hormones. Whether you’re approaching perimenopause or just trying to get answers from your doctor, Lindsay brings clarity, compassion, and practical insight.

Timestamps:

Looking for a fun, local way to stay active—without stepping foot on a treadmill?

In this episode, Gary and Will from Coastal Strength & Fitness explore the best outdoor fitness spots around Newport News, Yorktown, and Hampton that make moving your body enjoyable again.

From trails and paddleboarding to biking and beach walks, they break down everything you need to stay active, improve your health, and enjoy the outdoors.

📍 Episode Chapters:

• 00:00 – Introduction to Staying Active in Newport News

• 03:02 – Exploring Local Trails and Parks

• 05:55 – Water Activities and Outdoor Adventures

• 09:10 – Biking and Historical Trails

• 12:10 – Engaging with Nature for Mental Health

• 15:04 – Community and Local Insights

• 17:51 – Final Thoughts on Outdoor Activities

💡 What You’ll Learn:

• Best shaded and family-friendly trails (like the Noland Trail and Newport News Park)

• Where to rent kayaks and paddleboards in Yorktown and Hampton

• Safety tips and access info for biking Colonial Parkway

• How walking and nature support your mental health

• The secret spots even locals overlook

📍 Serving:
Newport News • Yorktown • Hampton • Poquoson • Williamsburg

🚶‍♀️ Want help building an active lifestyle that sticks?
Book your Free Strategy Session at coastalfitnessva.com

⭐ Check out our Google Reviews

In this episode of Fit For Life Radio, Gary and Will break down the Coastal Strength & Fitness 2025 training program—and how it aligns with the Physical Activity Guidelines for Americans.

They cover why only 1 in 5 Americans meet the recommended activity levels, the long list of health benefits that come from doing so, and how Coastal’s program structure is designed to make it as easy and effective as possible for adults—especially those in Newport News and the surrounding area—to finally build strength, boost cardio, and stay consistent.

🎧 Chapters:

00:00 – Intro to the 2025 Coastal Program
03:09 – What are the Physical Activity Guidelines?
06:00 – Health benefits of meeting the minimums
09:01 – Strength and aerobic training recommendations
11:52 – What we changed in 2025
14:47 – How the new weekly structure works
18:00 – Why workout efficiency matters
20:59 – How to meet the guidelines even if you don’t come every day
23:54 – Strategy sessions, personalization, and coaching support
26:56 – Final thoughts + how to start

Whether you train with us in Newport News or just want to build a smarter routine, this episode will give you the clarity and framework to move more, lift better, and live stronger.

👉 Learn more or try our 4-Week Smart Start Trial at coastalfitnessva.com

Test Week is almost here, and we want you to walk in confident—not nervous. In this episode, we break down our upcoming Test Week (hint: it's not a competition), why tracking strength benchmarks matters, and how to use it to fuel long-term progress.

Then, we dive into our Coastal “Triathlon” team event that caps the week off. Some of you have been asking how to train for it—so we cover that too. From how to approach your workouts leading up to the event, to mindset, pacing, and even fueling strategies, we’ve got you covered.

Whether you're feeling excited or a little anxious, this episode will help you feel ready and in control.

In this episode, Coach Will and Gary dive deep into Coastal Strength & Fitness’s upcoming Fall Program. Get a full breakdown of the program's format, including what to expect on strength days, cardio days, and hybrid days.

They’ll also go over the individual exercises and how each day is designed to help you get stronger, leaner, and more conditioned.

Whether you’re a regular or new to Coastal, this episode will give you the inside scoop on how the program works and how it can help you reach your goals this season.

In this week's episode, Gary & Will dive into the myth of muscle confusion—why it's overrated, misunderstood, and what really drives long-term progress in the gym.

They also break down some of the upcoming workouts for the week of September 8th at Coastal Strength & Fitness, designed to challenge your strength, conditioning, and mobility.

Coastal Strength & Fitness is a group training gym in Newport News, VA, focused on helping people aged 40+ build strength, boost energy, and lose fat through fun, intense, and effective workouts.

Learn more: www.coastalfitnessva.com

In this week's episode, Gary & Will share their top 3 favorite diet sodas.

They also cover the thought process behind some of the week of September 1st's workouts at Coastal Strength & Fitness.

A group training gym in Newport News, VA focused on clients aged 40 and over who want to gain strength, energy, and lose fat. The program is fun, intense, and covers all the fitness bases.

Learn more: www.coastalfitnessva.com

Every week we publish a short podcast to preview the gym's workouts. Our group classes are focused on clients aged 40 and over who want to gain strength, energy, and lose fat. The program is fun, intense, and covers all the fitness bases.

This week we cover the best way to create real change and go over the week's programming at the gym which is the second week of our current 6 week phase.

Every week we publish a short podcast to preview the gym's workouts. Our group classes are focused on clients 40 and over who want to gain strength, energy, and lose fat. The program is fun, intense, and covers all the fitness bases.

This week we cover the go hard or go home approach and go over the week's programming at the gym which is the first week of a new 6 week phase.

Every week we publish a short podcast to preview the gym's workouts. Our group classes are focused on clients 40 and over who want to gain strength, energy, and lose fat. The program is fun, intense, and covers all the fitness bases.

This week we cover the week's programming and share a tip on being proactive vs reactive with planning.

Every week we publish a short podcast to preview the gym's workouts. Our group classes are focused on clients 40 and over who want to gain strength, energy, and lose fat. The program is fun, intense, and covers all the fitness bases.

This week we cover the week's programming and share a tip on using a food scale.

Every week, we publish a short podcast to preview the gym’s workouts. Our group classes are focused on clients 40 and over who want to gain strength and energy and lose fat. The program is fun, intense, and covers all the fitness bases.

This week we cover the week's programming and share a tip on getting your eating habits back on track after a new baby.

In this week's episode of Fit For Life Radio, Coach Will and Gary break down the new 6-Week Training program that just started at Coastal Strength & Fitness.

They go into some of the new exercises in this phase and thoughts and reasoning for our programming.

The coaches also break down a schedule you can aim for to hit the WHO exercise recommendations for optimal health.

Thanks for listening!

Sponsors

⁠⁠⁠Bioedge⁠⁠⁠- Our favorite tasting, high-quality protein & greens supplements.

Go to ⁠⁠⁠bioedgesciences.com⁠⁠⁠ and use code COASTALFITNESS to save 10%

In this week's episode of Fit For Life Radio, Gary and Will chop it up about their experience tracking calories.

The coaches dive into why or why not we can find ourselves tracking calories or avoiding them and go into some of the features the apps have that are very helpful along with some of their own strategies.

Sponsors

⁠⁠Bioedge⁠⁠- Our favorite tasting, high-quality protein & greens supplements.

Go to ⁠⁠bioedgesciences.com⁠⁠ and use code COASTALFITNESS to save 10%

In this week's episode of Fit For Life Radio, Gary and Will dive into the cardio benefits of strength training.

Learn why the American Heart Association is now endorsing strength training for its cardio benefits and what exactly those are.

This is great for those short on time and we go into detail on what to do exercise-wise with minimum time available.

The coaches go over exactly how strength training improves heart health and ways to make it more accessible so that you can get it done consistently.

Sponsors

⁠Bioedge⁠- Our favorite tasting, high-quality protein & greens supplements.

Go to ⁠bioedgesciences.com⁠ and use code COASTALFITNESS to save 10%

In this week's episode of Fit For Life Radio, we delve into the deadlift, specifically focusing on why we the trap bar deadlift over the straight bar deadlift at Coastal Strength & Fitness.

Will & Gary break down the cons associated with traditional straight bar deadlifts and highlight the numerous advantages that come with utilizing the trap bar.

Discover why it is:

- easier to learn

- safer to use

- produces better results for athletes

- helpful for those with range of motion limitations

- and more

Join us as we explore its effectiveness and why it is a great part of any individual's program who wants to look and feel their best.

Whether you're a seasoned athlete or new to strength training, discover why the trap bar deadlift may be the best deadlift variation for you.

Sponsors

Bioedge- Our favorite tasting, high-quality protein & greens supplements.

Go to bioedgesciences.com and use code COASTALFITNESS to save 10%

In Episode #203 of Fit For Life Radio, join Gary and Will as they delve into the essential strategies for maximizing your fitness journey in between workouts. From optimizing your cardio routine to fueling your body with the right nutrients and prioritizing quality sleep, this episode is packed with actionable tips to help you maximize your workouts.

Sponsors

Bioedge- Our favorite tasting, high-quality protein & greens supplements.

Go to bioedgesciences.com and use code COASTALFITNESS to save 10%

Join Gary and Will of Coastal Strength & Fitness in Newport News, Va for Episode #202 as they uncover the unexpected perks of incorporating a little movement into your daily routine. They dissect a study that reveals how even light physical activity can yield remarkable health benefits over time.

Sponsors

Bioedge- Our favorite tasting, high-quality protein & greens supplements.

Go to bioedgesciences.com and use code COASTALFITNESS to save 10%

In this week's episode, we are diving deep into the world of nutrition with a critical review of the Netflix documentary "You Are What You Eat." Before you overhaul your diet based on a documentary binge, join us as we unravel the truths, myths, and the deep details of the twin study the documentary was based on.

1. Behind the Scenes of the Twin Study: We peel back the layers of the groundbreaking twin study that fueled the documentary. Find out what worked, what didn't, and the details you did not hear on the Netflix documentary

2. Netflix's Plant-Based Partner: Discover the importance of knowing who's footing the bill. Hint: It's Beyond Meat. Are there underlying motives, and how does it affect the documentary's narrative?

3. Vegan vs. Omnivorous Showdown: The study pitted vegans against omnivores. Who came out on top in the battle of the diets? We spill the beans on the actual results.

4. What the Documentary Didn't Tell You: HDL levels, B12 concentrations, fiber intake, and the nitty-gritty details you need to know. Get the full picture before you make any dietary decisions.

   
   

   Coaching Nuggets:

• No One-Size-Fits-All: Diets aren't a one-size-fits-all solution. Learn why flexibility is key and how you can tailor your nutrition without extreme measures.

• Navigating the Learning Curve: Planning to shift towards plant-based? We share practical strategies to make the transition smoother and sustainable.

• Health First, Labels Second: Whether plant-based or omnivorous, the fundamental principles of a healthy diet remain the same. Discover universal truths that apply to any dietary pattern.

Sponsors

Bioedge- Our favorite tasting, high-quality protein & greens supplements.

Go to bioedgesciences.com and use code COASTALFITNESS to save 10%