Moving through Midlife | Helping Midlife Women Move Better and Feel Better

Courtney McManus
  • 5.0 (5)
  • FITNESS
  • UPDATED WEEKLY

Struggling to move without pain, lack mobility as you get older, or feel like you can't lose weight in menopause?If you have recently looked at yourself in the mirror and didn't recognize the person looking back at you, this podcast is for you.  If you are overwhelmed, feeling burnt out, and moving through perimenopause or menopause this podcast is for you.  If you feel as if you need to slow down, take a softer approach towards movement due to minor aches and pains or an auto-immune diagnosis this podcast is for you.  In this podcast we will discuss ways we can show up better for ourselves without the burn out.  We will focus on overall health to help increase energy, provide movement snacks to help you move better throughout the day, and learn from professionals on moving through midlife and an auto-immune diagnosis with ease and grace. Hi, I'm Courtney a business owner and mom of 3 who was rushing through life with my head down busy doing the day-to-day tasks while building my business.  I was so caught up in the doing that I was no longer being.  I remember taking a moment to look at myself in the mirror one day as I was getting ready and actually SAW myself for the first time in years.  I was so surprised to see the woman looking back at me.  Time had changed me, I was so busy during that time that I didn't see who I was becoming. I was a midlife mom with grey hair, wrinkles, fine lines, and saggy skin.  I made a decision that day to stop rushing through life, honor my body and who I had become and accept the aging process.  I began to practice leaning into a softer way of living.  Slow down and simplify to feel better, become more confident, and enjoy where I am now with my family.  If you are struggling with midlife this podcast is for you.  We will discuss:-how to lose the low belly pooch -what diet is best-regain confidence in perimenopause or menopause-gut health-stop the sugar cravings-movement for aches and pains-movement and healing with Multiple Sclerosis-auto immune health-help lose the midsection weight gain-interviews with professionals in midlife health and wellness-along with some parenting teen tips sprinkled in throughoutGrab your shoes, pop in your ear buds, and join me for a leisurely walk while we discuss Moving through Midlife.

  1. 09/16/2025

    169 | Grounding Down: Finding Your Rhythm in Autumn's Embrace

    Send us a text Fall invites us to embrace seasonal living by slowing down, grounding ourselves, and nourishing our bodies with warming foods as nature transitions. The changing season offers a perfect opportunity to reflect on what serves us well and let go of what doesn't as we prepare for the busier holiday months ahead. • Walking barefoot in nature reconnects our feet as sensory organs to the earth • Spending time outdoors observing seasonal changes significantly reduces stress • Creating small rituals like mindful tea breaks or candle lighting helps cultivate presence • Eating seasonal root vegetables and warming foods supports nervous system health • Honoring natural sleep rhythms by aligning with shorter daylight hours • Moving through gentler activities like walking and stretching rather than intense exercise • Recognizing that midlife represents our personal "fall season" requiring more nourishment Join our FormFit community for more everyday tips on seasonal living and grounding practices. For those interested in seasonal living and cozy experiences, check out my other podcast "Novel and Nosh" where books and food come together. Support the show Head to www.movingthroughmidlife. com to learn more Join our Free FB Community: Moving through Midlife (Powered by Form Fit) | Facebook or follow me on IG or Tik Tok courtney_formfit

    20 min

  2. 08/26/2025

    168 | 3 Reasons You’re Still Bloated, and It’s Not Just Food

    Send us a text Bloating doesn't always stem from what we eat. Despite cutting out dairy, wheat, or fibrous vegetables, there are three surprisingly simple factors you might be overlooking that could make a big difference without further dietary restrictions. • Hydration matters – aim for about 64 ounces daily, sipping consistently throughout the day • Include electrolytes by adding citrus and sea salt to water to prevent water retention • Avoid drinking large amounts before or during meals to maintain stomach acid levels • Pay attention to posture – hunching compresses digestive organs and tightens fascia • Imagine being pulled up by a string from the crown of your head for better alignment • Movement throughout the day provides a gentle massage for intestinal organs • Take short walks after meals or do gentle stretches even while seated • Combine hydration, posture, and movement for maximum relief from bloating • Proper breathing techniques also aid digestion and reduce bloating Visit movingthroughmidlife.com for free guides on breathing for better digestion and the Midlife Core Reset program that blends posture, core strength, movement, and daily habits into a manageable process. Head to www.movingthroughmidlife. com to learn more Join our Free FB Community: Moving through Midlife (Powered by Form Fit) | Facebook or follow me on IG or Tik Tok courtney_formfit

    13 min

  3. 08/12/2025

    167 | Crunches Won't Cut It: The Real Truth About Midlife Belly Fat

    Send us a text Reaching the milestone of 50 brings remarkable changes to our bodies that many of us aren't prepared for. That stubborn midsection weight that appeared seemingly overnight? It's not your imagination, and you're not alone in this frustrating experience. The truth about midlife belly fat lies in understanding three critical shifts happening in your body right now. First, declining estrogen dramatically changes where your body stores fat, redirecting it from hips and thighs to your abdomen. Surprisingly, this isn't a flaw but your body's intelligent attempt to protect you by storing estrogen (which is held in fat cells) when ovarian production decreases. Second, accelerated muscle loss in midlife naturally slows your metabolism, making fat storage easier and fat loss harder. Third, insulin resistance becomes more common, contributing to that apple-shaped profile many women develop. What makes this journey particularly challenging is how our stress response systems get caught in chronic fight-or-flight mode. Those heart palpitations, brain fog, and energy crashes aren't random symptoms – they're signs your nervous system needs attention. The conventional wisdom of "work harder, do more crunches" not only fails to address these changes but can actually worsen them by triggering more stress responses in an already overwhelmed system. The path forward requires a complete shift in approach: strengthening deep core muscles rather than superficial abs, regulating your nervous system instead of pushing through exhaustion, and building functional strength that supports your changing hormonal landscape. When your body feels safe, it can finally release its death grip on fat storage and begin prioritizing repair and recovery. Ready to transform your relationship with your midlife body? Join me in the Midlife Core Reset program or connect through our supportive community at movingthroughmidlife.com, where we're walking this path together. Let's embrace this transition with wisdom, compassion, and strategies that actually work for our 50+ bodies. Head to www.movingthroughmidlife. com to learn more Join our Free FB Community: Moving through Midlife (Powered by Form Fit) | Facebook or follow me on IG or Tik Tok courtney_formfit

    23 min

  4. 08/05/2025

    166 | The Workout Routine I Actually Stick To

    Send us a text What if getting strong and feeling good in midlife didn’t require long workouts, sweaty HIIT sessions, or dragging yourself to the gym? In this episode, I’m sharing the simple fitness routine that’s been a game-changer for me—and why it might be exactly what your body needs, too. This isn’t about shortcuts. It’s about sustainability. We’ll talk about why daily walking plus just two intentional exercises a day can build real strength, support your joints, and help you stay consistent without burnout. You’ll learn: Why the traditional “go hard or go home” model doesn’t work for most midlife womenHow walking supports metabolism, stress, and longevityThe power of two moves a day—and how to choose themA new way to think about progress and consistencyIf you’ve been craving a more gentle, intuitive, and effective way to move your body, this episode will give you permission—and a practical plan—to start. Head to www.movingthroughmidlife. com to learn more Join our Free FB Community: Moving through Midlife (Powered by Form Fit) | Facebook or follow me on IG or Tik Tok courtney_formfit

    17 min

  5. 01/07/2025

    165 | Slowing Down in January: Embracing Winter's Pace for Better Health

    Send us a text January invites us to embrace a slower pace rather than an overwhelming reset. By honoring nature's rhythms, we reflect on past habits, adopt intentional goals, and cultivate a healthier lifestyle throughout the winter months.  • Embracing a relaxed January instead of a rush for new resolutions  • Seasonal rhythms promote rest and introspection  • Intentional goal setting allows for sustainable habit changes  • Morning routines can set a positive tone for the day  • Mindful eating enhances digestion and prevents overeating  • Slower workouts foster better form and strength  • Self-care practices reconnect us with our needs  • Eating seasonally aligns our diet with winter nourishment  • Grounding in nature improves mental well-being  • Encouragement to listen to one's body and align with personal rhythms Support the show Head to www.movingthroughmidlife. com to learn more Join our Free FB Community: Moving through Midlife (Powered by Form Fit) | Facebook or follow me on IG or Tik Tok courtney_formfit

    24 min

  6. 11/04/2024

    164 | Navigating IBS and Achieving a Healthy Gut with Atavia

    Send us a text Struggling with irritable bowel syndrome can feel like an endless maze of discomfort and confusion, as both my guest Atavia and I know all too well. Atavia, a thoughtful online nutritional therapist, opens up about her personal battle with IBS beginning in her early twenties, sharing the hidden challenges of weight loss and anxiety. Throughout our conversation, we shine a light on the shortcomings of traditional medical treatments and underscore the transformative power of knowledge and self-empowerment in managing one's health journey. Together, we navigate the fascinating yet complex relationship between the gut microbiome, food intolerances, stress, and inflammation. By demystifying these components, we reveal how they contribute to IBS and how personalized health screenings can pinpoint individual triggers like specific food intolerances or stressors. With these insights, listeners are encouraged to trust their instincts and consult with medical professionals to rule out other potential conditions, all while embracing the deeply individualized nature of health and nutrition. In a world that often overlooks the importance of gut health, we offer practical strategies to enhance digestive wellness. From mindful eating and monitoring stool health to understanding the crucial role of dietary variability, we provide actionable advice that caters especially to busy women in midlife. By fostering a mindset of curiosity rather than frustration, we aim to empower you to make connections between symptoms, stress, and dietary choices, ultimately paving the way for more effective management and a healthier life. Join us in spreading these vital insights to foster a community rooted in well-being and understanding. Here is the link to the podcast episode Atavia discusses: Food Intolerance vs IBS Learn more from Atavia: www.atavianutrition.com ig @‌atavia.minoudis podcast Gut Reactions Support the show Head to www.movingthroughmidlife. com to learn more Join our Free FB Community: Moving through Midlife (Powered by Form Fit) | Facebook or follow me on IG or Tik Tok courtney_formfit

    41 min

  7. 10/28/2024

    163 | Simple Strategies to Relieve Upper Back Pain through Habit Stacking

    Send us a text Imagine a life free from the nagging pain of a stiff neck and aching upper back. Join me, Courtney, your guide and personal trainer, as we explore actionable strategies to combat the discomfort that plagues our modern sedentary lifestyles. We’ll uncover how everyday activities like desk work and driving can sneakily influence our posture, leading to that persistent muscle tension. Together, we'll practice envisioning a string pulling from the crown of your head to correct forward head posture—a simple yet powerful tool towards achieving better alignment and easing muscle stress. Throughout our episode, I share easy movements and stretches you can incorporate right into your daily routine, without having to carve out extra time. From opening your chest with hands behind your head to engaging the mid-back with exercises like rows and Lat pull-downs, these strategies are designed to promote mobility and strengthen your upper back for lasting relief. We’ll also touch on the significance of varying your sitting positions and identifying compensatory patterns that might be affecting your body’s overall movement. If you’re ready to embrace midlife and aging with grace, join our community, share these insights with others, and let’s journey towards a healthier, more confident you. Support the show Head to www.movingthroughmidlife. com to learn more Join our Free FB Community: Moving through Midlife (Powered by Form Fit) | Facebook or follow me on IG or Tik Tok courtney_formfit

    23 min

  8. 10/21/2024

    162 | Midlife Movement Made Easy

    Send us a text Ever felt that exercise is more of a chore than a celebration of movement? Join me, Courtney, as I promise to reshape the way you think about staying active, especially during midlife. Let's transform exercise from a grueling duty into joyful moments that nourish both your body and spirit. We'll explore nurturing movements that seamlessly integrate into your life, enhancing your health, longevity, and overall well-being through techniques like habit stacking and movement snacks.  Discover the extraordinary power of quick, five-minute workouts that fit into even the busiest of schedules. These short exercises are more than just a time-saver; they’re a game-changer for your heart health, joint mobility, and strength. By focusing on longevity rather than aesthetics, we’ll tackle the effects of prolonged sitting with simple solutions like walking and stretching. These brief bursts of activity aren't just a wacky idea—they’re a vital investment in your energy levels, mood, and mental clarity. As we navigate midlife, maintaining mobility and strength is paramount. Embracing joyful movement now sets a solid foundation for vibrant health in the years to come. I celebrate the strength and agility of women in their 70s and 80s, proving age is no barrier. Want to take the next step? My "Move Better, Feel Better" program offers a comprehensive 16-week journey to improve your movement and nutrition habits. Whether through our free community or personalized guidance, it’s time to embrace a healthier lifestyle with grace and ease. Support the show Head to www.movingthroughmidlife. com to learn more Join our Free FB Community: Moving through Midlife (Powered by Form Fit) | Facebook or follow me on IG or Tik Tok courtney_formfit

    29 min
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About

Struggling to move without pain, lack mobility as you get older, or feel like you can't lose weight in menopause?If you have recently looked at yourself in the mirror and didn't recognize the person looking back at you, this podcast is for you.  If you are overwhelmed, feeling burnt out, and moving through perimenopause or menopause this podcast is for you.  If you feel as if you need to slow down, take a softer approach towards movement due to minor aches and pains or an auto-immune diagnosis this podcast is for you.  In this podcast we will discuss ways we can show up better for ourselves without the burn out.  We will focus on overall health to help increase energy, provide movement snacks to help you move better throughout the day, and learn from professionals on moving through midlife and an auto-immune diagnosis with ease and grace. Hi, I'm Courtney a business owner and mom of 3 who was rushing through life with my head down busy doing the day-to-day tasks while building my business.  I was so caught up in the doing that I was no longer being.  I remember taking a moment to look at myself in the mirror one day as I was getting ready and actually SAW myself for the first time in years.  I was so surprised to see the woman looking back at me.  Time had changed me, I was so busy during that time that I didn't see who I was becoming. I was a midlife mom with grey hair, wrinkles, fine lines, and saggy skin.  I made a decision that day to stop rushing through life, honor my body and who I had become and accept the aging process.  I began to practice leaning into a softer way of living.  Slow down and simplify to feel better, become more confident, and enjoy where I am now with my family.  If you are struggling with midlife this podcast is for you.  We will discuss:-how to lose the low belly pooch -what diet is best-regain confidence in perimenopause or menopause-gut health-stop the sugar cravings-movement for aches and pains-movement and healing with Multiple Sclerosis-auto immune health-help lose the midsection weight gain-interviews with professionals in midlife health and wellness-along with some parenting teen tips sprinkled in throughoutGrab your shoes, pop in your ear buds, and join me for a leisurely walk while we discuss Moving through Midlife.

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