November 6, 2025
Stronger at Every Age: Nicole Wade on Fitness and Self-Belief
Listen here:
Fitness in our forties and fifties means more for our future than we realize. What are we willing to do to make sure “future us” thanks us for our efforts today to get stronger for life?
Notes
In this episode, Kathy talks with fitness coach Nicole Wade about how midlife women can evolve their approach to exercise, wellness, and self-belief. Nicole shares her deep experience and insights on creating age-appropriate strength programs that support bone health, balance, and overall vitality. She emphasizes the power of aligning your actions with your goals, challenging negative self-talk, and finding empowerment through community support. The conversation illustrates how personal growth and fitness go hand-in-hand at every stage of life.
Key Takeaways:
- Fitness at any age: Midlife women can safely engage in strength training to build muscle, improve bone density, and enhance balance, even if they’re new to it or have health concerns.
- Align actions with goals: Success comes from clarifying your goals and taking consistent, purposeful actions to achieve them.
- Mindset matters: Shifting from negative self-talk to positive self-talk is critical for progress—what you tell yourself shapes what you do.
- Community support: Being part of a supportive group helps sustain motivation, celebrate wins, and maintain accountability
Resources and Links
More about Progressive Overload:
Progressive overload is a principle that refers to increasing a stimulus over time. In strength training, these are: weight, reps, sets, time under tension, or combinations thereof. When we perform the same exercises with the same weight, rep, and set scheme, over time we see diminishing returns. Muscle and bone need to be challenged to produce changes.
Progressive overload is a principle that refers to increasing a stimulus over time. In strength training, these are: weight, reps, sets, time under tension, or combinations thereof. When we perform the same exercises with the same weight, rep, and set scheme, over time we see diminishing returns. Muscle and bone need to be challenged to produce changes.
About Nicole:
Nicole Wade is a Certified Personal Trainer, Pilates Instructor, and Nutritionist, with Master of Education and Master of Public Health degrees. With 20 years’ experience and a focus on women’s health, Nicole specializes in menopause fitness, osteoporosis wellness, and aligning goals with action. Nicole believes in the power of community fitness and creates effective and engaging fitness experiences tailored specifically for the unique needs of women 40 and up.
Follow Nicole on Instagram at @heartnsoulbynicole
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