Staying consistent with your health and fitness in your 40s and 50s isn’t about “discipline” - it’s about the plan. If you’ve been stuck in the all-or-nothing grind, burning out, or wondering why what worked in your 20s no longer works, this episode of Boss Bitch Radio is for you.

I’m Diane Flores, retired IFBB pro, trainer of 20+ years, and now your midlife hype girl. I’ll walk you through:

• Why burnout is so common for women in midlife

• The problem with training like a man in a woman’s body

• Why the “go hard or go home” mindset backfires after 40

• Small wins that actually build lasting consistency

• How lifting heavy, fueling smart, and ditching perfection can finally get you results

This episode will shift the way you see fitness and consistency and help you reclaim your health and hotness in midlife.

Ready for a reset? Join my Healthy & Hot 7-Day Reset starting September 22: https://www.bossbitchradio.com/healthy-hot-challenge

#WeightLoss #ConsistencyTips #FitnessMotivationForWomen

✨ KEY TAKEAWAYS:

00:00 My story and how I got here

00:58 Why staying consistent in midlife feels so hard

02:42 The trap of all-or-nothing thinking

04:13 How to tweak your workouts in your 40s and 50s

09:45 Smarter ways to measure progress (beyond the scale)

12:42 Why small wins matter more than perfection

20:13 Why you shouldn’t go at it alone

23:33 What the Healthy & Hot Reset is all about

29:13 Wrapping it up + how to get started

Links Mentioned:

Spots are filling fast! The Healthy & Hot Challenge kicks off September 22 - don’t wait and miss out. Grab your seat now and get all the details here →https://www.bossbitchradio.com/healthy-hot-challenge

Join the Iconic Coaching Academy! Limited 1:1 spots available - https://www.bossbitchradio.com/iconic-coaching

I’m loving this Cathy Heller’s program is packed with gems. Check it out here!

https://cathyheller.samcart.com/referral/thisabundantlifebycathyheller/kLZu9Gj7RIEtBF2Q

Hey! Have you heard of ClassPass? They’re giving an exclusive free trial (with 20 bonus credits!) only available to friends of mine. https://classpass.com/refer/U37R31GQ30

Connect with Diane:

Website: https://www.bossbitchradio.com/

Instagram: https://www.instagram.com/dianeflores_ifbb_pro

YouTube: https://www.youtube.com/@dianeflores_ifbb_pro

Join the Boss Bitch Besties Fitness Community: https://www.facebook.com/groups/dianefloresifbbpro

Freebies:

Lower Body Blueprint: https://www.bossbitchradio.com/lower-body-blueprint

Protein Snack List: https://www.bossbitchradio.com/protein-snack-guide

Full Body Training Program: https://www.bossbitchradio.com/full-body-gym-program

Fit Girl Gift Guide: https://www.bossbitchradio.com/fit-girl-gift-guide

My Favorite Supplements: https://www.bossbitchradio.com/myfavoritesupplements

If you’re over 40 and wondering why your workouts don’t feel like they’re working anymore, you’re not alone. I’ve been coaching women for over 20 years, and I’m living this midlife shift myself at 47. In this episode, I’m breaking down why the routines that worked in your 20s and 30s don’t cut it anymore and what you should focus on instead!

We’ll talk about:

• Why bootcamps, spin, and endless cardio backfire in midlife

• The real science of training and nutrition for women over 40

• How hormones, stress, and recovery play a bigger role than you think

• Smart strategies to build strength, boost your metabolism, and feel amazing again

• If you’ve been feeling frustrated, stuck, or like your hard work isn’t paying off, this episode will give you clarity and a plan to move forward.

Want to reset your training and nutrition the right way? Join my Healthy & Hot 7 Day Reset starting September 22. You’ll get workouts, live coaching, and proven strategies designed for women in midlife. Grab your spot here: https://www.bossbitchradio.com/healthy-hot-challenge

#FitnessOver40 #StrengthTraining #WeightLoss

✨ KEY TAKEAWAYS:

00:00 Why your old workouts just don’t cut it anymore

00:22 Welcome to Boss Bitch Radio

00:52 When workouts stop working after 40

02:13 What the Healthy & Hot 7 Day Reset is all about

04:45 The two types of women I see in fitness

06:01 The science of training in midlife

11:16 Why lifting heavy and resting matter more now

19:21 The truth about cardio and protein after 40

25:19 Smart fitness strategies for midlife women

29:44 How to join the Healthy & Hot Reset

Links Mentioned:

Spots are filling fast! The Healthy & Hot Challenge kicks off September 22 - don’t wait and miss out. Grab your seat now and get all the details here →https://www.bossbitchradio.com/healthy-hot-challenge

Join the Iconic Coaching Academy! Limited 1:1 spots available - https://www.bossbitchradio.com/iconic-coaching

I’m loving this Cathy Heller’s program is packed with gems. Check it out here!

https://cathyheller.samcart.com/referral/thisabundantlifebycathyheller/kLZu9Gj7RIEtBF2Q

Hey! Have you heard of ClassPass? They’re giving an exclusive free trial (with 20 bonus credits!) only available to friends of mine. https://classpass.com/refer/U37R31GQ30

Connect with Diane:

Website: https://www.bossbitchradio.com/

Instagram: https://www.instagram.com/dianeflores_ifbb_pro

YouTube: https://www.youtube.com/@dianeflores_ifbb_pro

Join the Boss Bitch Besties Fitness Community: https://www.facebook.com/groups/dianefloresifbbpro

Freebies:

Lower Body Blueprint: https://www.bossbitchradio.com/lower-body-blueprint

Protein Snack List: https://www.bossbitchradio.com/protein-snack-guide

Full Body Training Program: https://www.bossbitchradio.com/full-body-gym-program

Fit Girl Gift Guide: https://www.bossbitchradio.com/fit-girl-gift-guide

My Favorite Supplements: https://www.bossbitchradio.com/myfavoritesupplements

Today I’m sitting down with Vanessa Zamora, and let me just say… her story is wild!

Three years ago, Vanessa walked into our studio carrying 70 extra pounds, feeling shy, quiet, and honestly just trying to blend into the background. Fast forward to now, she’s stepped on stage three times as a bikini competitor and has completely transformed her body and her confidence!

In this episode of Boss Bitch Radio, we chat about:

✨ What pushed her to finally start her journey

✨ How working with her coach (my daughter, Coach Ish) kept her going

✨ Breaking free from people-pleasing and learning to set boundaries

✨ What it’s really like to prep for a bikini competition

✨ How she stays consistent with fitness even outside of competing

Vanessa’s proof that you don’t have to have it all figured out - just take that first step. If you’ve ever felt stuck, intimidated, or scared of failing, this one’s gonna hit home!

#FitnessTransformation #WeightLossJourney #BikiniCompetition

✨ KEY TAKEAWAYS:

00:00 Why Change Can Be Powerful

00:22 Meet Vanessa Zamora

02:50 How Her Transformation Started

03:32 The Big Turning Point

05:02 Stepping Into Bodybuilding

07:37 Finding Support & Pushing Past Doubts

16:20 Why Community & Coaching Matter

18:54 Juggling Fitness with Real Life

26:26 Looking Back on Her Transformation

26:38 Words of Support & Encouragement

26:57 Balancing Social Life + Fitness Goals

28:13 How Relationships Shift During Change

33:08 Life After Competition: Finding Balance

38:33 Staying Consistent Week After Week

42:59 Advice for Anyone Just Starting Out

45:50 Wrapping It Up

Links Mentioned:

Spots are filling fast! The Healthy & Hot Challenge kicks off September 22 - don’t wait and miss out. Grab your seat now and get all the details here →https://www.bossbitchradio.com/healthy-hot-challenge

Join the Iconic Coaching Academy! Limited 1:1 spots available - https://www.bossbitchradio.com/iconic-coaching

I’m loving this Cathy Heller’s program is packed with gems. Check it out here!

https://cathyheller.samcart.com/referral/thisabundantlifebycathyheller/kLZu9Gj7RIEtBF2Q

Hey! Have you heard of ClassPass? They’re giving an exclusive free trial (with 20 bonus credits!) only available to friends of mine. https://classpass.com/refer/U37R31GQ30

Connect with Diane:

Website: https://www.bossbitchradio.com/

Instagram: https://www.instagram.com/dianeflores_ifbb_pro

YouTube: https://www.youtube.com/@dianeflores_ifbb_pro

Join the Boss Bitch Besties Fitness Community: https://www.facebook.com/groups/dianefloresifbbpro

Freebies:

Lower Body Blueprint: https://www.bossbitchradio.com/lower-body-blueprint

Protein Snack List: https://www.bossbitchradio.com/protein-snack-guide

Full Body Training Program: https://www.bossbitchradio.com/full-body-gym-program

Fit Girl Gift Guide: https://www.bossbitchradio.com/fit-girl-gift-guide

My Favorite Supplements: https://www.bossbitchradio.com/myfavoritesupplements

This episode of Boss Bitch Radio is one of the most powerful conversations I’ve ever had. Nicole Keefe shares her raw and inspiring story of going from years of abuse, self-doubt, and pain - to rebuilding her life with strength, confidence, and true self-love.

We talk about:
👉 Overcoming domestic violence
👉 Healing from trauma and toxic relationships
👉 Finding strength in fitness and self-growth
👉 What it really takes to rebuild your confidence and life

Nicole’s story will move you, inspire you, and remind you that no matter how dark things get - you can rise again!

If this episode speaks to you, share it with someone who needs a reminder of their own power.

#HealingJourney #TransformationStory #FitnessMotivation

✨ KEY TAKEAWAYS:

00:00 – Let’s dive in: embracing your life

00:19 – Welcome to Boss Bitch Radio

01:54 – Nicole Keefe’s powerful transformation story

02:13 – Struggling with body image and weight

03:40 – The moment everything shifted: hiring a coach

05:56 – Life during COVID and an abusive relationship

07:53 – Finding the strength to break free

10:35 – Healing, growth, and fresh beginnings

11:51 – How fitness and wellness brought empowerment

21:43 – Nicole’s advice for women going through it

27:15 – Starting her journey at Gym and Juice

27:57 – Realizing her responsibility to herself

28:51 – Helping other women through fitness

29:45 – Taking a holistic approach to nutrition

30:12 – Finding balance in lifestyle and food

30:35 – Shifting focus toward performance goals

31:06 – Healing and using her story to help others

32:43 – Why self-care isn’t optional

35:13 – The ups and downs of personal growth

42:34 – Final thoughts + inspiration from Nicole

Links Mentioned:

Spots are filling fast! The Healthy & Hot Challenge kicks off September 22 - don’t wait and miss out. Save your spot now and get all the details →https://www.bossbitchradio.com/healthy-hot-challenge

Want to see more of Nicole? Head to her IG profile @nixxnutrition https://www.instagram.com/nixxnutrition

Join the Iconic Coaching Academy! Limited 1:1 spots available - https://www.bossbitchradio.com/iconic-coaching

I’m loving this Cathy Heller’s program is packed with gems. Check it out here!

https://cathyheller.samcart.com/referral/thisabundantlifebycathyheller/kLZu9Gj7RIEtBF2Q

Hey! Have you heard of ClassPass? They’re giving an exclusive free trial (with 20 bonus credits!) only available to friends of mine. https://classpass.com/refer/U37R31GQ30

Connect with Diane:

Website: https://www.bossbitchradio.com/

Instagram: https://www.instagram.com/dianeflores_ifbb_pro

YouTube: https://www.youtube.com/@dianeflores_ifbb_pro

Join the Boss Bitch Besties Fitness Community: https://www.facebook.com/groups/dianefloresifbbpro

Freebies:

Lower Body Blueprint: https://www.bossbitchradio.com/lower-body-blueprint

Protein Snack List: https://www.bossbitchradio.com/protein-snack-guide

Full Body Training Program: https://www.bossbitchradio.com/full-body-gym-program

Fit Girl Gift Guide: https://www.bossbitchradio.com/fit-girl-gift-guide

My Favorite Supplements: https://www.bossbitchradio.com/myfavoritesupplements

Are you putting in the work at the gym but still not seeing the shape or muscle tone you’ve been chasing? You’re not alone. In this episode of Boss Bitch Radio, we’re breaking down the three biggest reasons women over 40 struggle to “look like they lift” even when they’re training hard.

From understanding how your hormones impact results to the way you approach strength training (and why intensity matters more than you think), I’m giving you the real talk you need to stop spinning your wheels.

Whether your glutes won’t grow, your arms don’t have that muscle pop, or you just feel like nothing is changing, this episode is going to help you see what’s missing!

#womenover40fitness #strengthtrainingforwomen #fitness

✨ KEY TAKEAWAYS:

00:00 Kicking things off

00:28 Real talk on struggles women over 40 face

02:25 Why hormones matter more than you think

07:28 Lifting smart and getting the most out of strength training

18:05 Cardio - finding the sweet spot

22:09 How your nutrition shapes the results you see

33:17 Wrapping it up and a sneak peek at what’s coming next

Links Mentioned:

We’re starting the Healthy & Hot Challenge on September 22! Grab your spot and details here →https://www.bossbitchradio.com/healthy-hot-challenge

Join the Iconic Coaching Academy! Limited 1:1 spots available - https://www.bossbitchradio.com/iconic-coaching

I’m loving this Cathy Heller’s program is packed with gems. Check it out here!

https://cathyheller.samcart.com/referral/thisabundantlifebycathyheller/kLZu9Gj7RIEtBF2Q

Hey! Have you heard of ClassPass? They’re giving an exclusive free trial (with 20 bonus credits!) only available to friends of mine. https://classpass.com/refer/U37R31GQ30

Connect with Diane:

Website: https://www.bossbitchradio.com/

Instagram: https://www.instagram.com/dianeflores_ifbb_pro

YouTube: https://www.youtube.com/@dianeflores_ifbb_pro

Join the Boss Bitch Besties Fitness Community: https://www.facebook.com/groups/dianefloresifbbpro

Freebies:

Lower Body Blueprint: https://www.bossbitchradio.com/lower-body-blueprint

Protein Snack List: https://www.bossbitchradio.com/protein-snack-guide

Full Body Training Program: https://www.bossbitchradio.com/full-body-gym-program

Fit Girl Gift Guide: https://www.bossbitchradio.com/fit-girl-gift-guide

My Favorite Supplements: https://www.bossbitchradio.com/myfavoritesupplements

Too many coaches hand out the same tired 1200-calorie meal plan and call it a day. In this episode I get real about why that approach doesn’t work, what ethical coaching should actually look like, and why things like sleep, stress, and your real life matter just as much as your macros. If you’ve ever felt let down by a “Walmart coach,” this one’s for you!

#fitnesscoach #weightlossjourney #onlinecoaching

✨ KEY TAKEAWAYS:

00:00 Kicking things off with why cookie cutter meal plans don’t work

00:22 Welcome back to Boss Bitch Radio

01:28 Let’s talk about the ethics of coaching

02:29 How I set my clients up for success

02:47 Some real client stories and lessons

03:18 Why sleep matters more than you think

03:50 The dangers of one-size-fits-all coaching

07:32 Tips for finding the right coach for you

10:12 What true personalized coaching looks like

15:37 Coaching with women’s health in mind

19:17 Taking a whole-person approach to fitness

29:06 Wrapping it up and how to join the Healthy and Hot Challenge

Links Mentioned:

We’re starting the Healthy & Hot Challenge on September 22! Grab your spot and details here →https://www.bossbitchradio.com/healthy-hot-challenge

Join the Iconic Coaching Academy! Limited 1:1 spots available - https://www.bossbitchradio.com/iconic-coaching

I’m loving this Cathy Heller’s program is packed with gems. Check it out here!

https://cathyheller.samcart.com/referral/thisabundantlifebycathyheller/kLZu9Gj7RIEtBF2Q

Hey! Have you heard of ClassPass? They’re giving an exclusive free trial (with 20 bonus credits!) only available to friends of mine. https://classpass.com/refer/U37R31GQ30

Connect with Diane:

Website: https://www.bossbitchradio.com/

Instagram: https://www.instagram.com/dianeflores_ifbb_pro

YouTube: https://www.youtube.com/@dianeflores_ifbb_pro

Join the Boss Bitch Besties Fitness Community: https://www.facebook.com/groups/dianefloresifbbpro

Freebies:

Lower Body Blueprint: https://www.bossbitchradio.com/lower-body-blueprint

Protein Snack List: https://www.bossbitchradio.com/protein-snack-guide

Full Body Training Program: https://www.bossbitchradio.com/full-body-gym-program

Fit Girl Gift Guide: https://www.bossbitchradio.com/fit-girl-gift-guide

My Favorite Supplements: https://www.bossbitchradio.com/myfavoritesupplements

Ever felt like there’s more to life than clocking in and out of a job you don’t love? My friend Angela Castro sure did. She walked away from her corporate career with no plan other than knowing she wanted something different. That leap led her to owning a thriving consignment store, building community, and now coaching women in business. In this episode, we talk about self-limiting beliefs, the way women talk to themselves in the dressing room, and why taking risks (even when it’s scary) can open up a whole new chapter of life. Grab your coffee, take a walk, and join us for this heartfelt conversation!

#WomenEntrepreneurs #OvercomingFear #BusinessJourney

✨ KEY TAKEAWAYS:

00:00 Breaking free from the 9 to 5 grind

00:37 Meet Angela Castro and her leap into entrepreneurship

04:06 How she ended up owning a consignment store

08:25 Why community with other women matters so much

12:01 Let’s talk self-limiting beliefs

18:55 How going live online changed the game

24:38 Angela’s go-to tips for better live sessions

26:45 Keeping it real when you go live

27:12 Pushing past the fear of hitting “live”

27:52 Ways to keep your audience engaged

32:27 When’s the best time to go live anyway?

34:36 Building confidence and self-worth along the journey

37:00 Body image and the dressing room experience

40:45 Empowering women through connection and community

46:27 What’s coming up next for Angela

50:25 Wrapping it all up with final thoughts

Links Mentioned:

See more from Angela at Threads Consignment Boutique on IG: https://www.instagram.com/threadsconsignmentboutique/

We’re starting the Healthy & Hot Challenge on September 22! Grab your spot and details here →https://www.bossbitchradio.com/healthy-hot-challenge

Join the Iconic Coaching Academy! Limited 1:1 spots available - https://www.bossbitchradio.com/iconic-coaching

I’m loving this Cathy Heller’s program is packed with gems. Check it out here!

https://cathyheller.samcart.com/referral/thisabundantlifebycathyheller/kLZu9Gj7RIEtBF2Q

Hey! Have you heard of ClassPass? They’re giving an exclusive free trial (with 20 bonus credits!) only available to friends of mine. https://classpass.com/refer/U37R31GQ30

Connect with Diane:

Website: https://www.bossbitchradio.com/

Instagram: https://www.instagram.com/dianeflores_ifbb_pro

YouTube: https://www.youtube.com/@dianeflores_ifbb_pro

Join the Boss Bitch Besties Fitness Community: https://www.facebook.com/groups/dianefloresifbbpro

Freebies:

Lower Body Blueprint: https://www.bossbitchradio.com/lower-body-blueprint

Protein Snack List: https://www.bossbitchradio.com/protein-snack-guide

Full Body Training Program: https://www.bossbitchradio.com/full-body-gym-program

Fit Girl Gift Guide: https://www.bossbitchradio.com/fit-girl-gift-guide

My Favorite Supplements: https://www.bossbitchradio.com/myfavoritesupplements

Extreme dieting and contest prep might look glamorous on stage, but the reality is often very different. In this episode of Boss Bitch Radio, I’m breaking down the truth about restrictive diets, binge eating, and why so many women struggle with food during prep and after the show.

If you’ve ever felt stuck in the all-or-nothing fitness cycle, battled food guilt, or wondered if sustainable fat loss is even possible, this conversation is for you. I’ll share what I’ve seen coaching thousands of women, the red flags to look out for, and how to build a healthier relationship with food without going to extremes.

Subscribe for more real talk on women’s fitness, bodybuilding, mindset, and food freedom!

#ExtremeDieting #ContestPrep #BingeEatingRecovery

✨ KEY TAKEAWAYS:

00:00 Kicking things off – what really happens with long-term dieting

00:27 The truth about contest prep

01:00 Why food always becomes an issue with extreme dieting

01:19 Coaching the right way – sustainability over restriction

08:47 The diet cycle explained (and why it messes with you)

11:16 How to actually find balance with fitness and food

19:56 A peek at the Healthy and Hot Challenge

25:44 Wrapping up and how you can join in

Links Mentioned:

Join our Healthy & Hot Challenge starting September 22! Get all the details here → https://www.bossbitchradio.com/healthy-hot-challenge

Join the Iconic Coaching Academy! Limited 1:1 spots available - https://www.bossbitchradio.com/iconic-coaching

I’m loving this Cathy Heller’s program is packed with gems. Check it out here!

https://cathyheller.samcart.com/referral/thisabundantlifebycathyheller/kLZu9Gj7RIEtBF2Q

Hey! Have you heard of ClassPass? They’re giving an exclusive free trial (with 20 bonus credits!) only available to friends of mine. https://classpass.com/refer/U37R31GQ30

Connect with Diane:

Website: https://www.bossbitchradio.com/

Instagram: https://www.instagram.com/dianeflores_ifbb_pro

YouTube: https://www.youtube.com/@dianeflores_ifbb_pro

Join the Boss Bitch Besties Fitness Community: https://www.facebook.com/groups/dianefloresifbbpro

Freebies:

Lower Body Blueprint: https://www.bossbitchradio.com/lower-body-blueprint

Protein Snack List: https://www.bossbitchradio.com/protein-snack-guide

Full Body Training Program: https://www.bossbitchradio.com/full-body-gym-program

Fit Girl Gift Guide: https://www.bossbitchradio.com/fit-girl-gift-guide

My Favorite Supplements: https://www.bossbitchradio.com/myfavoritesupplements