show episodes
 
Friends fit forties is brought to you by Laura Muhlenbruck and Stephanie Wightman. This is a podcast about our fitness/wellness journey- we are two working moms in the Midwest who seek to live our best life. However we are novices in the world of fitness. By novice- read no clue. Our fitness budget is teeny tiny. So we are figuratively climbing a steep mountain and someday we are REALLY going to climb that mountain. We are excited to share our ups, our downs, and our roadblocks (and have we ...
 
Health and fitness information for women over 50 hosted by Jennifer Gale, author, International Presenter, Researcher and older women’s health and fitness tipster. Featuring special guests and experts on being a fit and healthy woman over 50. Learn the nitty gritty - everything you always wanted to know but were afraid to ask - about being fit and healthy after 50. Not your usual women’s health and fitness podcast.
 
Ultra endurance athlete and coach, Mark Bottenhorn, Running Nerd Michael Benvenuto, and Strength and Conditioning Coach Nikki Sterlacci, are on a mission to find the strongest version of themselves. Episodes touch on topics including, performance, fitness, nutrition, mental health, and mindset.
 
Faith and Fitness looks at topics of health, fitness, nutrition, spirituality, and transformation. It includes devotionals, book reviews, health research, and much more. This podcast began as a series of 21 devotionals, designed to inspire and motivate you with God's word during a 21 day fitness and nutrition challenge. You can still find and use the original 21 day program, and even join in on a 21 day challenge with Kristen. Kristen S. Osborne is a fitness coach, writer, and attorney from ...
 
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show series
 
Join Laura and Stephanie as they unlock their secrets to planning a week that includes those workouts together. Laura discusses how she meal preps for the entire week while Stephanie sits in awe of her. You are sure to learn a tip or two about starting the week on the right foot in this episode of Friends Fit Forties. Happy Planning!…
 
XTRAFIT Clubbing Ep.100 01 : KINKY MOVEMENT - let it Flow (Sebb Junior Remix) 02 : ALEX GEWER - No No No (Extended Mix) 03 : SOFI TUKKER, JOHN SUMMIT - Sun Came Up 04 : MOON ROCKET - Kalamba (Moon Mix) 05 : TOM LEELAND - Honey Honey 06 : GRECK B, PAKO RAMIREZ - Your Funk 07 : DISCOROCKS FEAT KALYPSO - Happy (Dj Kone & Mac Palacios Instrumental) 08 …
 
XTRAFIT Lounge 180 Alex Kentucky inspires and motivates you with his live mix from the paradise island of Ibiza. If you are in Germany, come and visit one of our fitness studios, fully equipped for all your fitness needs. Find out more: www.xtrafit.de Secret Weapons by Alex KENTUCKY: 01. PHAZE DEE - Gruv A Chance 02. PHAZE DEE - In Love 03. SCOTT D…
 
XTRAFIT Clubbing Ep.099 01 : ALEX KENJI & LUCA GUERRERI - Await 02 : CASSIMM - I’m Talking To You (Feat Richard Farrell) 03 : BANTE - Too Far Gone 04 : DUBLIN, ANGELO FERRERI - Reach (Angelo Ferreri 2021 Remix) 05 : DJ MES - Good Love 06 : FDF (ITALY) - Sweet 07 : HP VINCE - I Want You To know 08 : JOSHWA (UK), OSSEY JAMES - Party’s Jumpin 09 : SIM…
 
XTRAFIT Lounge 179 Alex Kentucky inspires and motivates you with his live mix from the paradise island of Ibiza. If you are in Germany, come and visit one of our fitness studios, fully equipped for all your fitness needs. Find out more: www.xtrafit.de Secret Weapons by Alex KENTUCKY: 01. LARRY HEARD - Missing You (Jazz Cafe Mix) 02. MANTU - Deepest…
 
XTRAFIT Clubbing Ep.098 01 : SAILOR & I - Thinking About You (Thomas Gandey Remix) 02 : GAB RHOME - Amour 03 : VASILY UMANETS - Bring It Back (Vertigini Remix) 04 : SAISON - Man Of Soul 05 : BODDHI SATVA & FREDY MASSAMBA - Warriors Of Africa (Simon Le Saint 2021 Rework) 06 : DAVE DELLY - Get Together 07 : JOY MARQUEZ - Las Flores (David Kinnard Rem…
 
XTRAFIT Lounge 178 Alex Kentucky inspires and motivates you with his live mix from the paradise island of Ibiza. If you are in Germany, come and visit one of our fitness studios, fully equipped for all your fitness needs. Find out more: www.xtrafit.de Secret Weapons by Alex KENTUCKY: 01. SAILOR & I - Thinking About You (Thomas Gandey Remix) 02. WES…
 
XTRAFIT Clubbing Ep.097 01 : SAM DEXTER & LEE WILSON - ROLL UP (Mallin Extended Remix) 02 : MIRKO & MEEX - Diva 03 : MOON ROCKET & KELLI SAE - Take You Back (Angelo Ferreri Remix) 04 : STEFANO RANERI - Of Course 05 : LUIS RADIO & PIETRO NICOSIA - Barraka (Darbuka’s World Remix) 06 : KIBERU - UFZAG 07 : RAFFA FI - Treat (Extended Mix) 08 : SLLASH & …
 
XTRAFIT Lounge 177 Alex Kentucky inspires and motivates you with his live mix from the paradise island of Ibiza. If you are in Germany, come and visit one of our fitness studios, fully equipped for all your fitness needs. Find out more: www.xtrafit.de Secret Weapons by Alex KENTUCKY: 01. VIJAY & SOFIA ZLATKO - Globe Trotter feat. Alexia (Original M…
 
Both Laura and Stephanie will describe their experiences both enjoying their vacations with their families and working to maintain their fitness. They discuss the balance of enjoying great food and drinks while honoring several healthy meals as well. And, they take advantage of all of the activity opportunities their vacations had to offer. Find ou…
 
XTRAFIT Clubbing Ep.096 01 : DEFTONE - Love Frequency 02 : MICHELLE WEEKS, ALAIA & GALLO - I’m Going Up (Qubiko Remix) 03 : NATEMA, AS GANHADEIRAS DE ITUPA - Voimbora 04 : HUSKY - Don’t You Leave Me 05 : RENE AMESZ & THE DEEPSHAKERZ - Tribal Mantra (Sllash & Doppe Remix) 06 : DENIS RUBLEV, DJ ANTON - Black Down 07 : ROGER DA’SILVA - Nyumbane 08 : G…
 
XTRAFIT Lounge 176 Alex Kentucky inspires and motivates you with his live mix from the paradise island of Ibiza. If you are in Germany, come and visit one of our fitness studios, fully equipped for all your fitness needs. Find out more: www.xtrafit.de Secret Weapons by Alex KENTUCKY: 01. TILL VON SEIN - Bimbes 02. KEVIN YOST - Solid Sold 03. KEVIN …
 
XTRAFIT Clubbing Ep.095 01 : SOFTPAW - Joke 02 : CHRIS FRY - Step Of Change 03 : KEVIN MCKAY - Comin’Home Baby (David Penn and Mark Brickman Remix) 04 : DENNIS FERRER FEAT K.T BROOKS - How Do I Let Go (Dj Kone & Marc Palacios Remix) 05 : RIVA STARR, GAVIN HOLLIGAN - The Feeling (Honey Dijon Extended Remix) 06 : SIMON ADAMS, MAX MILLAN - 3AM 07 : CH…
 
XTRAFIT Lounge 175 Alex Kentucky inspires and motivates you with his live mix from the paradise island of Ibiza. If you are in Germany, come and visit one of our fitness studios, fully equipped for all your fitness needs. Find out more: www.xtrafit.de Secret Weapons by Alex KENTUCKY: 01. LONG GARDEN AVENUE - Lazy Sunday (Jakhira) 02. FREDERICK ALON…
 
Welcome to hidden gems! In this episode, Laura and Stephanie UNLOAD their brains and list everything they can think of to be a savvy fitness shopper and enjoy the best tasting healthy foods. You'll want your notebook ready for ALL of the tips they have in store for you. Laura is a master at great deals and she shares every last one. Enjoy Friends F…
 
XTRAFIT Clubbing Ep.094 01 : LOSE CONTROL - Ordonez 02 : RANDOM SOUL - The Way I Feel (Illyus & Barrientos remix) 03 : VOLKODER - Yeah Yeah 04 : ALONSE BURG - Barrio La Cachimba 05 : ANDREY LUSKEN - Still On Stabs 06 : REZA, TOM CHUBB - Don’t ant Your Love 07 : ROD GARCIA - Take It Easy 08 : SUPERTONS - Easy Lover 09 : FAKE LAB & SIX BEATS - All I …
 
We finished a 5K! And.... we are going to fill you in on ALL of the details. We'll tell you how we prepared the week of and the night before. We'll tell you how the race went including all of our mistakes. And....we'll tell you about our next big goal. If you are running a race. If you have a goal. Or....if you are just hoping we'd finish......this…
 
XTRAFIT Lounge 174 Alex Kentucky inspires and motivates you with his live mix from the paradise island of Ibiza. If you are in Germany, come and visit one of our fitness studios, fully equipped for all your fitness needs. Find out more: www.xtrafit.de Secret Weapons by Alex KENTUCKY: 01. DJ ISLAND & MONKEY SAFARI - Sometimes 02. TIGERSKIN - Chuckle…
 
Lisa Kent will inspire you. Lisa discusses finding support in music, the powerful impact of yoga, and making peace with your grey days. She empowers us to be our best selves drawing upon honest reflection and experience. We are so grateful that Lisa gifted us with her time and her words. Everyone needs a Lisa in their lives. You can find Lisa's wri…
 
XTRAFIT Clubbing Ep.093 01 : MIGUEL CAMPBELL - Feelin’t 02 : FABIOESSE, CLABORG - For You Again 03 : NATURAL RHYTHM - Jive (Saison Remix) 04 : NINE LIVES - Nouveau Départ 05 : BRETT RUBIN, VIBONACCI - Addikted 06 : CRAZIBIZA - Cali Soul (Tommyboy Remix) 07 : DANIEL WANROOY, MARYAM TANCREDI - I’m Still Alive (Wally Lopez Remix) 08 : PAUZA - Tomaza …
 
It is vacation season and we are going to give your our best tips for a vacation filled with fun and a bit of fitness. In this episode, we'll discuss finding the balance between vacation indulgences and continuing with a healthy, active lifestyle. There is a place for both and we'll open the conversation of how to do this. Get your vacation on with…
 
XTRAFIT Lounge 173 Alex Kentucky inspires and motivates you with his live mix from the paradise island of Ibiza. If you are in Germany, come and visit one of our fitness studios, fully equipped for all your fitness needs. Find out more: www.xtrafit.de Secret Weapons by Alex KENTUCKY: 01. IVAN GARCI - Hablame en Silencio 02. JAIDENE VEDA, ROQUE- Hid…
 
It is May! For Laura and I, May brings school due dates and summer planning and end of the year moving. For families, life is busy with end of the school year concerts and ball games and picnics and parties! This episode of Friends Fit Forties is all about STRESS! We'll unpack stress and Laura's big red beast, cortisol. We'll provide suggestions fo…
 
XTRAFIT Clubbing Ep.092 01 : DARIO D’ATTIS, DAVID AUREL - Hablando 02 : PAT LOK & PARTY PUPILS - So Fine 03 : DJ PP, WHAROL77 - I Need You Know 04 : FIN & STANLEY - Gluggavedur 05 : THE BIG BEAR - Feel The Groove 06 : AZETE - In My Head (Extended Mix) 07 : MERT YUCEL, ZEKI LIN, MERIC CALISAN - Just Dance 08 : MOON ROCKET, KELLI SAE - Take Your Back…
 
In episode 18 of Friends Fit Forties, we are hitting on the friends, the fitness, AND the forties. We'll give you an update on Laura. She'll report her noticings nine monthes after her hysterectomy. We'll offer some ideas on building those friendships, and we'll talk about our training for our FIRST 5k race. If you are new to Friends Fit Forties, t…
 
XTRAFIT Lounge 172 Alex Kentucky inspires and motivates you with his live mix from the paradise island of Ibiza. If you are in Germany, come and visit one of our fitness studios, fully equipped for all your fitness needs. Find out more: www.xtrafit.de Secret Weapons by Alex KENTUCKY: 01. BILDERTAL - Free feat. Lin (Matthias Freudmann Remix) / KARMA…
 
We are looking for some sunshine in this episode of Friends Fit Forties. During this episode, we unpack our year and find the positives. We brainstorm how we are going to keep those positives moving forward. We also talk about gardening as a way to observe a mindful moment. You'll enjoy our positive take on a tough situation and possibly want to pu…
 
XTRAFIT Clubbing Ep.091 01 : DISCIPLES, BSHP - Solid Groove 02 : JAMES DERON - Wade Wade (My Feeling Mix) 03 : DJ MARLON & KO-BE - Open Your Love 04 : CARLOS DOMINGUEZ & ETHIAN GUERRERO - Starlight 05 : THE CUBE GUYS, LUCA GARABONI - PianoBee (Club Mix) 06 : LUIS RADIO & STEFANO GUERRA - Bazaar (Percussions Madness Mix) 07 : ALES SALLES, LIGUORI - …
 
We are training for our first official 5K and you are invited to come along on our journey. In this episode of Friends Fit Forties, we’ll discuss the sign-up process. We’ll talk about weight training and nutrition to get us ready for the big day. Then, Laura is going to introduce us to her favorite book of 2021 (so far). Get yourself ready…. this e…
 
XTRAFIT Lounge 171 Alex Kentucky inspires and motivates you with his live mix from the paradise island of Ibiza. If you are in Germany, come and visit one of our fitness studios, fully equipped for all your fitness needs. Find out more: www.xtrafit.de Secret Weapons by Alex KENTUCKY: 01. NICK BERINGER - Afterhours Cuts 1 (Skylax Remix) 02. LONDON G…
 
Episode 15 of Friends Fit Forties is all about family fitness. We share our ideas about getting your family and even your neighborhood involved in fitness fun. Why not start off a holiday weekend with a fitness challenge? How about relay races to start off the summer? Or an Olympics involving the people on your street? We finish this episode with m…
 
XTRAFIT Clubbing Ep.090 01 : EL-DAR - Bana 02 : DUM K - Omg ! 03 : CARTER - Gotcha With Me 04 : FERRECK DAWN - Knock Me Out 05 : VIC YAMAMOTO - Saxy 06 : DJ KONE & MARC PALACIOS - Love Me Or Hate Me 07 : FLASHMOB - Closer 08 : ALEX LO FARO - I Got The Feeling 09 : SHANE PATRICK RILEY - Recharge 10 : VERYDISCO - Copycat 11 : ZEEO, MR FROG, SELMA - M…
 
XTRAFIT Lounge 170 Alex Kentucky inspires and motivates you with his live mix from the paradise island of Ibiza. If you are in Germany, come and visit one of our fitness studios, fully equipped for all your fitness needs. Find out more: www.xtrafit.de Secret Weapons by Alex KENTUCKY: 01. TACHES - Dances With Wolves 02. TACHES - I See You In My Drea…
 
Friends Fit Forties #13 is an interview with Rebecca Wilmes. Rebecca ran cross country for the University of Missouri and went on to work as an assistant coach and then head coach for MU cross country. She was an Olympic trials qualifier. Rebecca is currently a science teacher, wife, and mom. Her interview is filled with tips and inspiration. Enjoy…
 
XTRAFIT Clubbing Ep.089 01 : SEBB JUNIOR : Keep Me From You 02 : DIVINE, THE DEEPSHAKERZ, MARCK JAMZ - Put You On 03 : HRDY, PAULO MARIA - Find My Way 04 : JOHN CREAMER, STEPHANE K - I Wish You Were Here Feat NKemdi (Stan Kolev Remix) 05 : NUMBER ELEVEN - Uplift My World 06 : DASEIN- Let It Go 07 : DILBY, NHAN SOLO - Work 08 : EARTH N DAYS - Just B…
 
We are headed back to the gym this week! We have compiled some of our best advice for gym newbies and favorite tips for gym regulars. The gym can be intimidating but ….IT WILL BE OK. This episode covers some of the most common situations to get you ready….and if you encounter an embarrassing moment... you can just remember all of our stories as com…
 
Mark, Michael and Nikki sit down to discuss their training agenda, structure for training, and adding purposeful strength training into the rotation to improve their running. Nikki discusses her upcoming powerlifting meet and the uniqueness of not frequently competing, while coaching athletes who compete at the highest level and why now more compet…
 
XTRAFIT Lounge 169 Alex Kentucky inspires and motivates you with his live mix from the paradise island of Ibiza. If you are in Germany, come and visit one of our fitness studios, fully equipped for all your fitness needs. Find out more: www.xtrafit.de Secret Weapons by Alex KENTUCKY: 01. STERLING VOID feat. Paris Brightledge - It's All Right (Eric …
 
Friends Fit Forties episode #11 is all about how we plan our week. Laura will share tips about staying comfortable during your runs, planning around the weather and busy schedules, and food preparation on Sundays. Stephanie will learn all about how Laura does this. Stephanie will also share her calendar which was six years in the making. This episo…
 
XTRAFIT Clubbing Ep.088 01 : ANGELO FERRERI - Oh Honey 02 : N808 & STAN JERICHO - Miss U (Lubelski & RyBo Remix) 03 : DEFTONE - Time Reverse 04 : CLABORG - Keep My Love 05 : SIMON ADAMS, MAX MILLAN - Hey Brother 06 : GURI - House Of Life 07 : MILK & SUGAR, LURINE CATO - All I Need (Is Believe ) Feat Lurine Cato 08 : KINKY MOVEMENT - Push It 09 : HA…
 
Laura and Stephanie hit the gym to weight lift. Yes, we haul our 40+ year old putushes to the gym (or the basement in times of COVID) to do things like….bench press! Dumbbell fly! Hip Thrusts! And… while we had absolutely no idea what we were doing at the beginning, we learned a few things. So, you can begin how we did, showing up at the gym and st…
 
XTRAFIT Lounge 168 Alex Kentucky inspires and motivates you with his live mix from the paradise island of Ibiza. If you are in Germany, come and visit one of our fitness studios, fully equipped for all your fitness needs. Find out more: www.xtrafit.de Secret Weapons by Alex KENTUCKY: 01. DAM SWINDLE feat. Nikki O - Breathe 02. SUPERNOVA - Lovely Su…
 
Big Goals have to be broken down to small wins and that is what episode #9 is all about. What are our small wins? How do we measure them? And...how do we stay motivated so the big goals are within reach? In episode #9 we’ll talk all about the small measurements that make up a win and how we motivate ourselves so we can build upon those achievements…
 
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