In the final part of our series on fitness through life's phases, Kate sits down with a very special guest: Sherry, her teaching partner of seven years, her running inspiration, and one of her dearest friends. Together they open up an honest conversation about perimenopause and menopause, told mostly through lived experience rather than textbook definitions.

Sherry shares what those years actually felt like, from the ragey moods and night sweats to the anxiety that surfaced once life slowed down enough for her to notice it. She talks candidly about a harder season three years in, when retirement, her mom's illness, and a real sense of isolation all landed at once, and how her family gently but bravely told her she wasn't okay. Along the way she and Kate dig into hormone replacement therapy, learning to advocate for yourself at the doctor's office, and why so much of the noise online can quietly steer you away from the very things that were working.

The heart of this episode is a comforting reminder. No matter your age or your stage, the fundamentals stay the same: strength training, real nourishment, movement, and staying connected to your people. Sherry's return to the gym this past December, and the way it relit her love for training, is proof that getting back to basics is often the whole answer. A warm, tender, and deeply relatable listen for anyone who has ever felt like their body was working against them.

In part two of our three part series on women's health and strength training, Kate and Josh sit down with longtime KLT members and new moms Allie and Shelby to talk about what it really looks like to stay strong through pregnancy and beyond. From navigating outdated advice ("don't lift anything!") to modifying workouts with a growing belly, both moms share how strength training carried them through pregnancy, labor, and those foggy early postpartum months. Allie credits her gym conditioning for getting her through a 13 hour unmedicated birth, while Shelby talks about holding a hands and knees position for four hours and being very glad for all those bicep curls. The conversation gets real about the mental side too, including the isolation of early motherhood, the importance of supportive partners, and why coming back to a community that knows you can be a lifeline. Equal parts hilarious and heartfelt, this one is for anyone who has ever wondered if they could keep moving through a big life change. Spoiler: you absolutely can, and you don't have to do it alone.

Kate comes in hot this episode with a mic drop moment: above your nutrition plan, your workout plan, your water goal, and your step count, there's one thing that makes or breaks your results. Routine. She and Josh dig into why routine feels boring, why so many of us show up for our trainer or our group but not for ourselves, and how to shift from external accountability to doing it because it's good for you. From there, Kate walks through the four phases of the menstrual cycle and pushes back on the trend of letting social media, cycle syncing advice, or your fitness watch tell you how you're supposed to feel. Josh brings the psychology side, exploring why so many of us struggle to even name our emotions, and why personal awareness is the real foundation of lasting change. Plus, a sneak peek at a three part series on fitness through different phases of life, with guest speakers coming soon. Ask yourself this week: are you a priority in your own life?