Welcome back to Boss Bitch Radio! Today we’re diving deep into midlife health, hormones, and what it really takes to feel strong, confident, and unapologetic in your 40s and beyond.

This episode is pulled straight from our Healthy & Hot Reset Challenge, and it’s packed with juicy nuggets like:

• Why resistance is actually where the gold is (and how to lean into it)

• The truth about willpower (and why it’s not the real problem)

• Why so many women struggle with consistency and how to flip that by putting yourself first

• Real stories from women in our community showing up for themselves in powerful ways

• Identity shifts & a little visualization to help you become the woman you know you’re meant to be

If you’ve ever felt stuck, caught in that tug-of-war between the “old you” and the “next-level you,” this episode is going to land!

✨Ready to join us inside the Healthy & Hot Method? As a thank-you for being a podcast listener, use code PODHOT for $25 off your first month: https://www.bossbitchradio.com/healthy-and-hot-method

#MidlifeHealth #WomenOver40 #HealthyAndHot

Timestamps:

00:00 Let’s talk about the real struggles women face
00:23 Welcome back to Boss Bitch Radio 💃
00:40 Quick rundown of the Healthy + Hot Reset Challenge
01:52 Chatting it up with the community
03:06 Wins with workouts & nutrition (yes, we celebrate it all!)
06:57 Why resistance shows up + the truth about willpower
13:44 Meet (almost Dr.) Crystal 🙌
14:37 Crystal’s take on women’s health in midlife
24:49 A little visualization + self-care homework for you
27:02 Wrapping it up & what’s next

Links Mentioned:

Join us in the Healthy and Hot Method! Get $25 off your first month with code PODHOT - https://www.bossbitchradio.com/healthy-and-hot-method

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 feel like your cravings run the show or like no matter what you try, you just can’t stay consistent? You’re not alone, babe. In this episode, I’m giving you a behind-the-scenes look at one of our VIP Reset coaching calls where we went deep on:

✨ My bodybuilding story of working out 3x per week and still building an award-winning body
✨ Menopause symptoms, stressors, why some workouts wreck your thyroid, and my SCULPT formula
✨ Cravings, fiber, protein, sweet breakfasts, and my personal story of sugar addiction
✨ Action steps you can take now: try a savory breakfast, track your fiber, and aim for 3 workouts per week

This isn’t about “willpower” or “discipline.” It’s about understanding your body, your hormones, and how to finally work with them instead of against them.

If you’ve ever wondered why you keep falling off track or how to crush those sugar cravings without cutting out everything you love - you’re going to love this call!

Ready to join us inside the Healthy & Hot Method? As a thank-you for being a podcast listener, use code PODHOT for $25 off your first month: https://www.bossbitchradio.com/healthy-and-hot-method

#HormoneBalance #FitnessForWomen #SugarCravings

Timestamps:

00:24 What this episode’s all about

01:39 Cravings + hormones explained in real talk

03:51 Bodybuilding lessons: staying consistent with just 3 workouts a week

06:19 Hormones, stress, and why support systems matter

11:38 Sugar cravings, sweet breakfasts & my sugar addiction story

27:43 Wrapping it up + how to join the Healthy & Hot Method

Links Mentioned:

Join us in the Healthy and Hot Method! Get $25 off your first month with code PODHOT - https://www.bossbitchradio.com/healthy-and-hot-method

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

Struggling with motivation, starting and stopping programs, or feeling like your body just isn’t responding the same way in your 40s? You’re not alone. In this episode, I’m sharing a real sneak peek from one of our live calls inside the Healthy & Hot Reset where we break down what it really takes to stay consistent, step into the identity of the woman you want to become, and make fitness fit your busy life!

Inside this episode, I dive into:
✨ A little bit about my background and why this work matters
✨ The part where I talk about identity shifting (and why it changes everything)
✨ A mantra exercise I took the group through
✨ The “old way” of training vs. the “new way” of training for women in their 40s and beyond

If you’ve ever felt like you’re “doing all the things” but not getting results, this is your episode.

Come hang out with us inside the Healthy and Hot Method! 💪As a thank-you for being a podcast listener, you can grab $25 off your first month, just use the code PODHOT at checkout. The link’s sitting right here: https://www.bossbitchradio.com/healthy-and-hot-method

#StrengthTraining #HealthyHabits #MindsetShift

✨ KEY TAKEAWAYS:

00:15 A quick intro to the Healthy & Hot Method
00:24 Why consistency and identity matter more than motivation
02:03 A special hookup just for my podcast listeners 💕
03:15 The power of community when you’re making changes
05:56 Mindset shifts + simple affirmations you can try
07:25 What training in your 40s really looks like
22:06 Strength training tips that actually work
26:56 Building confidence in the gym (and making it fun!)
28:22 My fave playlist right now: Abel Hart 🔥
29:06 How many days a week should you train?
32:54 The cardio vs. strength debate (and how to balance both)
39:24 Building habits you’ll actually stick to
47:39 Wrapping up + how to join us in the Healthy & Hot Method

Links Mentioned:

Join us in the Healthy and Hot Method! Get $25 off your first month with code PODHOT - https://www.bossbitchradio.com/healthy-and-hot-method

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

Meet Gina Lingenfelter - she’s 57, started her fitness journey in her 50s, and has completely transformed her life. When she first stepped into the gym, she felt intimidated, unsure what to do, and stuck in habits of fast food, snacks, and nightly drinks. Fast forward to today, she’s thriving on a balanced routine, living the “Healthy and Hot Method,” and proving it’s never too late to start.

In this episode, Gina shares:

• How she overcame gym intimidation in her 50s

• The shift from stress eating and nightly alcohol to healthy habits

• Why the 80/20 approach makes health sustainable

• The mindset changes that helped her stick with fitness long-term

If you’ve ever felt “too old,” “too busy,” or just too intimidated to start, Gina’s story will inspire you!

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

#WomenOver50 #FitnessMotivation #HealthyLifestyle

✨ KEY TAKEAWAYS:

00:16 Meet Gina and hear a little about her background

00:49 How Gina started her fitness journey

04:28 Pushing past gym nerves and intimidation

08:01 The nutrition struggles and what finally clicked

10:01 Cutting back on alcohol and making lifestyle shifts

12:15 Healthier ways Gina handles stress now

12:43 How TaeKwonDo came into the picture

13:28 The moment Gina realized her weight loss was working

14:26 Staying motivated and consistent long-term

15:55 The role family played in her journey

17:34 Gina’s strength goals and gym wins

19:33 Her TaeKwonDo goals and favorite moves

21:08 A sneak peek into my brand-new program

23:58 Wrapping up and how you can join us

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

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