This episode isn’t really about a TV show — it’s about what happens when we judge something (or someone) from the outside.
I talk about how Heated Rivalry unexpectedly cracked through an emotional numbness I didn’t realize I was in, and why labeling it as “just smut” misses the deeper point. (And yes, I am part of the HR cult)
I explore vulnerability inside rigid systems, the difference between judgment and understanding, and how context creates empathy — for others and for ourselves.
This one’s for listeners who tune in for more than fitness.
Intro to Plyometrics with Pain-Free Knees - A 75-minute live Zoom workshop with me and Dr. Allison Heffron for people who are jump-curious but hesitant because of knee pain. Live zoom workshop on Sunday, Jan 11, 10am EST.
👉 Register here:https://introtoplyos.bfsrehab.com/workshop-opt-in
Intro to Plyometrics for Women 50+ (9-Week Online Course) - February 2026 cohort opens late January.
👉 Learn more:https://ironstrongfitness.net/9-week-online-intro-to-plyo
Where to find me or work with me:
Website: IronStrongFitness.net
Instagram: @IronStrongFit
My small group strength training schedule in Jersey City: https://www.ironstrongfitness.net/schedule
Episodes drop once a week.
Dr. Allison Heffron and I are teaming up to teach a live zoom workshop, Intro to Plyometrics with Pain Free Knees.
Get on the waitlist for the Jan 11, 2026 workshop here: https://straightupstrong.kit.com/plyo-pain-free-knees
In this episode, we discuss knee pain related to jumping, focusing on the underlying causes and the importance of proper movement mechanics. We emphasize the significance of understanding foot mechanics, joint mobility, and the role of pain in movement. The discussion also highlights the importance of preparing the body for plyometric activities and the concept of pressure management in maintaining overall body function.
Foot drills referenced during the episode:
Passive foot mobility: https://youtu.be/EAg3l00rrzE?si=wdnUFQ_e9tm-QS0-
Tibial Mobilization: https://youtu.be/o85nRVcKgwY?si=7zGiVI8WSYw53B_E
Seated eversion/inversion: https://youtu.be/se1BAetAalg?si=a297F3U6DQOfKDbS
Intro to Plyometrics for Pain Free Knees workshop waitlist: https://straightupstrong.kit.com/plyo-pain-free-knees (Sun, Jan 11, 10:30am EST)
About Dr Allison Heffron:
Dr. Allison is a rehab-based chiropractor and movement specialist who helps people break through physical limitations and move with confidence.
Instagram:https://www.instagram.com/dr.allisonheffron
Where to find me or work with me:
Website: IronStrongFitness.net
Instagram: @IronStrongFit
My small group strength training schedule in Jersey City: https://www.ironstrongfitness.net/schedule
Episodes drop once a week.
Your future physical health is linked with your future financial health. This epsiode is to urge you to take action to start saving for retirement, if you haven't already.
In this episode I interview my partner, Todd Rothermel, (MBA who works in banking, and obsessed with saving for retirement) on why we save for our future selves AND how it can be simple.
You do NOT need an MBA or be a master stock picker to live comfortably in your elder years.
Disclaimer: Nothing in this episode should be interpreted as personalized financial, legal, or investment advice. All opinions expressed are for general informational purposes only. Investment decisions involve risk, and listeners should consult their own financial professionals regarding their individual circumstances.
Todd talks about the significance of compounding interest, the realities of real estate investment, and the advantages of using low-cost index funds over active management. The conversation aims to educate listeners on making informed financial decisions and the importance of financial literacy.
Reddit Financial independence flow chart that Todd references in episode
Book: Millionaire Next Door - The Surprising Secrets of America's Wealthy by Dr Thomas Stanley and Dr William Danko
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 , Coach Justina Ercole shares her unique journey from a musical theater professional to a certified strength coach and YouTube content creator.
She discusses the evolution of her fitness career, the importance of in-person coaching, and how she effectively uses YouTube as a marketing tool. Justina emphasizes the significance of authenticity in building trust with her audience and the skills she developed along the way that contribute to her success on the platform.
Abou Justina:
Justina is a certified strength coach based out in NYC whose goal is to help people get stronger and smarter through functional movement.
After performing in professional touring and regional theaters for 10 years, she began coaching full time in both personal training and group fitness settings.
As a lover of movement, Justina enjoys helping her clients explore different modalities and the joy of training to support their long term health.
YouTube:https://www.youtube.com/@JustinaErcole
Website:https://www.justinaercole.com/
Instagram: https://www.instagram.com/justinaercole
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 just got back from BellFest — a weekend for kettlebell nerds — and I’m still buzzing! In this episode, I share the highlights: co-teaching with Justina Ercole and Lisa Ulley, trying new skills like sandbag and landmine, and the amazing sense of community with fellow coaches and enthusiasts.
I dive into why BellFest isn’t about being the best, but about play, curiosity, and connection — and why I’ll be back twice a year. Not an affiliate - just a woman who enjoys exercise and being with people who also love to move their bodies.
Plus, get on the waitlist for my December 30-Day Fitness Challenge: Countdown to 2026. I'll be emailing the challenge details in a couple weeks. Waitlist: https://straightupstrong.kit.com/30-day-fitness-challenge
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.
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