The Arm Coach Podcast

Ever hear that little voice in your head whisper, “I already know this”? It sounds harmless. Smart, even. But in reality? It’s the silent phrase keeping your arms stuck, your motivation nonexistent, and your results just out of reach. In this powerful episode, I’m exposing the mental trap of familiarity and why your brain’s desire for new, exciting, different is the exact reason you're not seeing the changes you crave. You’ll discover: The sneaky way your brain resists what actually works Why “boring” basics are secretly the most powerful moves you can make How to rewire your mindset so consistency feels natural not forced The one game-changing question that will put you back in control This isn’t about trying harder. It’s about finally understanding why the things you “already know”… still haven’t changed your body — and what to do about it. This episode is going to help you stop spinning and start sculpting. Listen in!   Check out the Arms By Kristine Program HERE Lets connect on Instagram Watch the pocast on YouTube

What if the reason you’re stuck isn’t because you’re not doing enough… but because you keep believing you should be doing more? This is SO common. But most women never realize it.  If you’ve ever pushed harder, eaten more than you needed, or believed perfection was the only path to progress—this podcast episode will flip the script. We’re unraveling a truth that’s both radical and freeing: More isn't better. Enough is powerful. In this episode, you’ll discover: The hidden ways diet culture and childhood conditioning taught you to ignore your body’s cues (even ones that are hundreds of years old) Why oversized portions, endless reps, and constant “doing” are disconnecting you from real results The science behind how visual cues (like plate size and rep counts) trick your brain What it actually feels like to live, move, and eat from a place of calm confidence—not panic or pressure This episode isn’t just about arms or habits. It’s about the life-changing shift from proving yourself to trusting yourself. Because strong arms? That’s the bonus. Strong self-trust? That’s the breakthrough. Listen now — and find your enough.   Check out the Arms By Kristine Program HERE Lets connect on Instagram Watch this podcast episode on YouTube

You say you want toned arms. You say you want to stop overeating. You say you want to feel confident in your body again... But if you’re still stuck in the same habits, same frustrations, and same internal battles — this episode is your wake-up call. In this new episode, I’m pulling back the curtain on the real reason change feels so hard — and the mindset  shift that finally flips the switch from wanting to committing. Whether you’re skipping workouts, stuck in the overeating cycle, or hiding in oversized sleeves… this episode will shake you out of the all-or-nothing trap and show you how to step into action — even when motivation is nowhere to be found. Here’s what you’ll walk away with: The hidden cost of staying in “wanting” mode — and how it’s keeping you stuck What commitment really looks like (hint: it’s not about being perfect) The secret to overriding your lower brain when excuses creep in How managing over-desire is the missing piece to transforming your body and your life A breakthrough mindset shift that will change the way you show up for yourself — starting today This episode is part mindset reset, part tough love, and full-body motivation. Ready to stop the start-stop cycle and finally commit to the results you want? Tune in now — and if this hits home, send it to a friend, leave a review, or join us inside Arms By Kristine — where we turn powerful mind shifts into visible results, together.   Check out the Arms By Kristine Program HERE Lets connect on Instagram Watch the Podcast on YouTube

Have you ever caught yourself standing in the kitchen with a snack you didn’t even really want? Told yourself, “Just one more episode…” while mindlessly scrolling? Or skipped a workout—and then spent the rest of the day beating yourself up? Sounds like me and so many others. In this eye-opening episode, we’re pulling back the curtain on what’s really driving those habits—and it’s not laziness, lack of willpower, or being “bad.” It’s emotion. Unseen, unprocessed emotion. Inside this conversation, you'll discover: ✨ Why certain emotions feel overwhelming—and the simple shift that makes them manageable ✨ The damaging myth that you're wrong for feeling anger, sadness, boredom (or anything else) ✨ How your thoughts quietly shape your habits—and how to rewire them for lasting change ✨ What’s actually happening when you feel stuck, unmotivated, or off-track—and how to find your way back ✨ A 60-second emotional check-in that can completely transform how you show up for yourself This isn’t about “fixing” yourself. It’s about understanding yourself, what you are feeling, and finally working with your emotions instead of stuffing them down with food, scrolling, or avoidance. You don’t need to be tougher. You need a new strategy. Press play and let’s get into the real work—the kind that builds strong arms, a resilient mind, and powerful habits that stick for life.   Check out the Arms By Kristine Program HERE Lets connect on Instagram Watch this episode on YouTube

If you’ve ever stared into the fridge thinking, “Why can’t I just eat better?”—you’re not alone. And if your goal is strong, toned arms, your food choices matter more than you think. But wait, this does not mean chicken and rice for every meal. In this powerful episode, we’re diving into the real reasons your eating habits might be holding you back—and how to take back control in a way that feels aligned, empowering, and totally doable. This isn’t about restriction. It’s about intention. It’s about honoring your body with food that fuels your goals—not your cravings. You’ll learn: How unconscious, emotional eating can sabotage your arm-toning results (and how you are probably doing this without even knowing) What "higher brain vs. lower brain" eating really means—and why it’s the missing piece The small, daily decisions around food that quietly shape your body (and confidence) The exact questions to ask yourself before every meal or snack A personal story about my own food struggles and the shift that changed everything If you’re tired of feeling out of sync with your body... If you want your reflection to match your effort... If you’re done letting emotions drive your eating decisions... This episode is your invitation to start eating with clarity, purpose, and power—so your arms (and your mindset) can finally reflect the strength you’re building. Want to go deeper with this work every week? Join me inside Arms By Kristine—my signature coaching program where we pair powerful mindset shifts with body-sculpting strategy.   Check out the Arms By Kristine Program HERE Lets connect on Instagram Watch this week's episode on Youtube HERE

You’re having a conversation with yourself every single day—whether you realize it or not. But here’s the kicker: the questions you’re asking yourself might be the very thing keeping you stuck. In this eye-opening episode, we’re uncovering one of the most underestimated mindset habits sabotaging your progress: the habit of self-questioning. We've all done it.  And no, this is not just about positive thinking—it’s about asking better questions that unlock better results. Inside, we’ll explore: Why your brain is basically Google—and how it searches for answers (even unhelpful ones) The 3 types of self-questions—and how one in particular is silently derailing your goals The most common question we all ask that sounds harmless... but is holding you back How “hopeful” questions can still sabotage your momentum The game-changing question that takes you from self-doubt to reaching your goals If you’ve ever found yourself saying, “Why can’t I just stick with it?”—this episode is for you. It’s time to stop spinning your wheels and start shifting your inner dialogue in a way that actually moves you forward. Press play and learn how to ask the kind of questions that lead to clarity, confidence, and real change in your arms.   Check out the Arms By Kristine Program HERE Lets connect on Instagram Watch this weeks episode on Youtube HERE

Are you eating just because the food is there—not because you’re actually hungry? Yep… we’ve all been there. But here’s the truth most people don't understand: Every time you say “no thanks” when you’re not hungry, you’re saying YES to the strong, sculpted arms you want. In this episode, I’m breaking down exactly why this skill is a game-changer for getting toned, strong arms and how it helps create the body and the confidence you truly want. You’ll learn: Why skipping that second handful (when you’re not even hungry) can directly impact your arm definition The mental traps that keep you stuck in the “why did I just eat that?” loop—and how to break free How to find a strong why that keeps you motivated through cravings, chaos, and life A simple, step-by-step process to rewire your brain and make saying "no thanks" feel easyand natural (no more white-knuckling!) The mindset shift that helps you embrace this habit as an empowering choice—not arestriction If you’re tired of falling off track and ready to feel in control—not just with food, but with your progress and your body—this episode is a must-listen. Tune in now and start saying YES to the arms (and life) you truly want.   Check out the Arms By Kristine Program HERE Lets connect on Instagram Watch this week's episode on Youtube HERE

Have you been duped into believing that your arms dictate your value? That your arms define YOU? That no matter what you've achieved in life, your confidence takes a hit because your arms aren't as toned, sculpted, or firm as you think they should be? It's time to shatter that illusion. In this episode, we're confronting the toxic belief that your self-worth is tied to the shape of your arms. We're not here to coddle insecurities—we're here to dismantle them.​ What You'll Learn: The Self-Sabotage of Arm Obsession: How fixating on your arms is a distraction from real confidence and real results.​ From Self-Criticism to Self-Command: Strategies to stop the self-inflicted mental warfare and start leading your own narrative.​ Embracing Your Body Isn't Giving Up—It's Strategy: Why accepting your current self is the power move, not a concession.​ The Language of Power: How your internal dialogue can be your greatest help or your worst enemy.​ Redefining Strength: A new way to approach movement, nourishment, and confidence.​ Here's the truth: you can't hate yourself into toned arms. But you can build confidence, strength, and trust in your body starting today. Tune in and take control.   Check out the Arms By Kristine Program HERE Lets connect on Instagram Watch this episode on Youtube HERE

Ever feel like your day is running you instead of the other way around? It looks like this - you start off with great intentions to move your body and eat well, but by the time the day is over, your plans have vanished. In this episode, we’re tackling one of the biggest hidden obstacles to toned arms and healthy living: transitions. How you shift from one part of your day to the next—morning to work, work to evening, evening to rest determines your ability to stay consistent with movement and nutrition. If you’re always reacting, rushing, or feeling drained, it's no wonder exercise and mindful eating fall by the wayside. But what if you could take control of these moments and make them work for you instead of against you? Join me as I break down how to: Stop feeling stuck in the “I’ll start tomorrow” cycle Fit in movement effortlessly—without adding stress to your day Use simple food strategies to avoid energy crashes and cravings Create powerful micro-habits that lead to sculpted, strong arms End the day feeling accomplished, not depleted This episode is packed with mindset shifts and practical tools to help you move with purpose and fuel your body in a way that feels natural and sustainable. If you’re ready to stop spinning in circles and start seeing real progress, this is for you! Listen now and take back control of your day! Check out the Arms By Kristine Program HERE Lets connect on Instagram Watch this weeks episode on Youtube HERE

Today’s episode is something special! I’ve never done this before on the podcast—answering a listener’s letter on air. Crystal, one of my incredible followers, has given me permission to share her story and coach her through a challenge that I know MANY of you can relate to: How do you know when you’re truly hungry? Crystal’s story is powerful. She’s lost 27 pounds in just four weeks simply by changing her mindset. But now, she’s facing a new challenge—she doesn’t feel hunger the way she thinks she should. If you’ve ever struggled to recognize when to eat, when to stop, or how to trust your body's cues, this episode is for you. In this episode, you’ll learn: The real reason your hunger signals feel “broken” (hint: they’re not!) How past experiences can shape your relationship with food Simple strategies to reconnect with your body's natural hunger cues How to move from “always stuffed” or “mentally starving” to a natural rhythm of eating If you’ve ever felt out of touch with your body’s signals, this episode will give you the tools to start rebuilding that trust—step by step, with no drama.Tune in to hear Crystal's powerful coaching!   Check out the Arms By Kristine Program HERE Lets connect on Instagram Watch this weeks episode on YouTube HERE

If you’ve ever felt weighed down by negative habits or frustrated with your arms, eating, or overall wellness, this episode is going to change the way you think. We’re going beyond toning arms - we are talking about decluttering your life from the inside out! Imagine letting go of those outdated beliefs that hold you back, just like donating old clothes you no longer wear. One of my clients discovered that by clearing her closet, she also made space for a new, empowered version of herself—one who loves herself enough to make healthier choices. Your results, your arms, your habits, and your life are shaped by the thoughts you keep. And you've probably been holding onto thoughts that no longer fit. So let's clean house! In this episode, we’re turning chaos into clarity, and you’ll learn how to break free from mental clutter that’s been sabotaging your progress. It’s time to step into the next, bold version of YOU. If you’re ready to clean house—inside and out—let’s get started!   Check out the Arms By Kristine Program HERE Lets connect on Instagram Watch this episode on Youtube HERE!

Ever catch yourself saying, "This is too hard" when you think about toning your arms, pushing through workouts, or even making smarter food choices? You're not alone. The truth is: expecting things to be easy is exactly what’s keeping you stuck. In this episode of The Arm Coach Podcast, we're tearing down that barrier. We're exploring why calling something “hard” only fuels resistance and self-doubt, and how your brain sabotages your progress by clinging to the idea that sculpting your arms should be effortless. I'll share the breakthrough mindset shift that turns challenges into exciting opportunities—and the very worksheet I use with my clients to completely transform their approach to obstacles. If you're tired of feeling frustrated because fitness, nutrition, and consistency feels too tough, this episode will change how you think about "hard" forever. You'll walk away knowing exactly how to shift your mindset so you can finally achieve those toned, sculpted arms with confidence and ease. Hit play now—it's time to embrace the challenge and transform your journey!   Check out the Arms By Kristine Program HERE Lets connect on Instagram Grab your FREE GUIDE! Watch this Episode on Youtube HERE!

What if avoiding your emotions is keeping you from achieving those sculpted, toned arms? It might sound extreme, but here’s the truth: while many of us believe that a lack of willpower or motivation is the obstacle, the real challenge is often our tendency to avoid uncomfortable feelings—like fear, self-doubt, and frustration—by skipping workouts, getting “too busy,” or simply scrolling through social media. Avoidance is keeping you stuck, and the only way out is through. This episode is about all the ways you dodge discomfort and how that affects not just your body, but your entire life. Have you ever skipped a workout because you were scared you wouldn’t see results? Or convinced yourself that you’re too overwhelmed to start a new fitness routine? Perhaps you turn to food or distractions to numb your emotions instead of facing them head-on. The key is this: avoiding your feelings keeps you stuck, but when you learn to lean into them, you unlock a powerful inner strength. Join me as we explore how embracing every emotion—rather than running from it—can transform not only your arms but your entire life. Hit play, and let’s break through the mental blocks keeping you stuck!   Check out the Arms By Kristine Program HERE Lets connect on Instagram Watch this episode on Youtube HERE!

Are you a hardworking woman who conquers the day's challenges with grace, only to find yourself battling the urge to overeat once the sun sets? Whether you're working a 9-5, running your own business, or managing a busy household, the cycle of evening overeating can feel like a relentless adversary. But here's the truth: you're not alone, and there's nothing wrong with you. You're intelligent, capable, and resilient. Yet, as the day winds down, your energy and willpower wane, creating the perfect storm for emotional eating to creep in. In this episode, we're unraveling the mystery behind this common struggle. We'll explore the underlying reasons for your evening cravings, delve into the mind-body connection at play, and, most importantly, equip you with practical strategies to break free from this cycle. Whether you're sipping your morning coffee, enjoying a calming tea, or taking me along on your daily walk, let's embark on this journey together. It's time to transform your evenings and reclaim your nights, one empowering step at a time. Let's dive in!   Check out the Arms By Kristine Program HERE Lets connect on Instagram Watch this episode on Youtube!

Are You Actually a ‘Stress Eater’? Or Is Something Else Happening? You’ve had a long day. You’re overwhelmed, exhausted, and before you even realize it, your hand is in the bag of chips, your glass of wine is full, or you’re standing at the fridge, looking for something—anything—to take the edge off. And in that moment, you tell yourself, “I’m just a stress eater.” But what if that’s NOT the full story? In this episode, we’re diving into why stress and cravings are so tightly linked—and more importantly, how to break that cycle. Here’s what we’re getting into:✔️ What stress actually does to your brain and body✔️ Why stress eating isn’t really about food—and the sneaky patterns keeping you stuck✔️ The steps to untangle your emotions from your eating habits (without guilt or restriction) Because here’s the truth: Stress eating isn't just about food - it's about understanding the patterns you've trained yourself into and learning how to take back control. By the end of this episode, you’ll have a new way to handle stress—one that doesn’t leave you frustrated, guilt-ridden, or stuck in an endless cycle. Ready? Hit play now. This might just change the way you see stress (and yourself) forever.   Check out the Arms By Kristine Program HERE Lets connect on Instagram Watch this episode on Youtube!

Ready to quit!? Let’s be real—you’ve probably given up on your arm and weight goals more than once. Maybe way more than once. You know the cycle: Start strong. Feel motivated. Hit a roadblock. Quit. Repeat. You’re not alone. Most people are experts at giving up. Walking away. Convincing themselves it’s just “not the right time” or that they “just don’t have what it takes.” But that’s exactly why we’re tackling this head-on today. Because here’s the truth: Quitting isn’t your only option. And when you stop making quitting an option, everything changes. In this podcast episode, I’m breaking it all down for you:✅ The sneaky ways quitting disguises itself (so you can catch it before it catches you).✅ Why this same pattern keeps happening—again and again.✅ What would happen if quitting wasn’t on the table?✅ Does past failure mean you’re doomed? (Spoiler: No.)✅ The exact steps to rewire your brain for success instead of self-sabotage.✅ Your personal quitting patterns—how to spot them and rewrite them for good.✅ What you actually want—and how to make it real. If you’re tired of hitting the same wall over and over again, it’s time to break the cycle. Listen in and let’s put quitting in its place—out of your way.   Check out the Arms By Kristine Program HERE Lets connect on Instagram Watch this podcast episode on YouTube

If you’ve ever felt stuck in a cycle of inconsistency, overwhelm, or self-doubt, this episode will empower you to take control. You’ll leave feeling empowered and equipped to break those old habits holding you back and create new ones that actually work for you. In this coaching session, we’re diving into part two of our series on what’s been keeping you from the toned, sculpted arms you’ve been working toward—and, more importantly, how to break through those barriers for good. In this episode you'll learn:✅ How thought patterns influence your habits and fitness journ✅ The role of emotions in shaping your actions (or lack of action).✅ How to identify unhelpful behaviors that sabotage your progress.✅ Four powerful coaching questions to uncover your personal roadblocks.✅ Why generic fitness plans fail and how to create a personalized roadmap for success. This is more than just about toned arms—it’s about creating a life where you show up for yourself confidently, consistently, and unapologetically. Let’s uncover what’s working for you, correct what isn’t, and craft a plan that fits you. Are you ready to step into a new level of strength, both inside and out? Let’s get started!   Check out the Arms By Kristine Program HERE Lets connect on Instagram Watch this Episode on Youtube! HERE

In this week's new podcast episode, we’re diving deep into why your arms look and feel the way they do. This is part one of a powerful two-part series that’s all about uncovering the patterns, habits, and choices that have shaped not just your arms, but your overall health. Understanding your journey is the key to lasting change, and together, we’ll take a no-drama, blame-free look at what got you here so you can create the toned, sculpted arms you’ve always wanted. Here’s the best part: every single action that got you to this point and how you feel about your arms can be changed to create something new. All you need to do this is clarity, honesty, and the belief that you can absolutely make a change. What you’ll learn today: Why understanding your patterns is the key for lasting results. How stress, emotions, and habits might be working against you—and how to change that so you can see success in your goals. How small, consistent changes lead to the toned, sculpted arms you’ve been dreaming of. Every mistake, every misstep—it’s all just data. You’re not a failure, and nothing about your current results is permanent. This is about stepping back, taking a logical approach, and finally breaking free from cycles that don’t serve you. Next week, we’ll go even deeper, identifying the exact patterns holding you back and how to break free once and for all. Your journey to stronger, leaner arms is just getting started—and you’ve got this!   Join Armed For The Holidays HERE Check out the Arms By Kristine Program HERE Watch this episode on Youtube! HERE

It’s January—the season of fresh starts, setting those bold goals, and big ambition. But let’s be real: if you’ve tried before and fallen short, the start of a new year might feel a little… overwhelming. You’re ready to tone your arms, feel strong, and commit to those workouts—but something always seems to stand in your way. Here’s the truth: it’s not a lack of willpower, and it’s not the wrong plan. It’s discomfort. In this episode, I get real about why change feels hard—and how you can turn that discomfort into progress on your journey. You’ll learn: Why discomfort is a necessary part of growth—and how to make it work for you instead of against you. The science behind your brain’s "reward cycle" and how it keeps you stuck in old habits. The key difference between the discomfort of staying the same and the discomfort of becoming more—and how to choose growth every time. Simple yet powerful analogies to help you embrace challenges, just like building muscle in the gym. If you’ve ever felt frustrated, unmotivated, or tempted to quit when things get hard, this episode will change the way you see progress forever. When you're done listening, you won’t just feel inspired—you’ll have actionable tools to reframe discomfort and finally stick to your goals. This is your year. Let’s make it happen—together.   Join Armed For The Holidays HERE Check out the Arms By Kristine Program HERE Watch this episode on Youtube HERE!

Ladies, let’s get real: Motivation is great for getting started, but it won’t carry you to the finish line. In this powerful episode of The Arm Coach, we’re diving deep into the truth about motivation: why it fades, what to do when it does (because it will), and how to rely on something far more powerful—discipline. If you’re a woman over 50 looking to tone your arms, build confidence, and transform your mindset, this episode is a must-listen. Here’s what we’re diving into: ✨ Motivation – Why it feels so good at first but disappears when you need it most. Your ‘Why’ – How to create a reason that will keep you focused no matter what. ️‍♀️ Discipline – Why showing up, even when it’s hard, is the key to long-term success.✅ Strategies That Work – Real-life tips to stay consistent without falling back into old habits.  Small Steps, Big Wins – How micro-goals can keep you moving forward and stacking success. By the end of this episode, you’ll have the tools to rely on discipline as your secret weapon, building habits that stick and powering through challenges like the resilient woman you are. Ready to rewrite the rules and crush your goals? Hit play now and discover how to make progress even on the days you don’t feel like it.   Join Armed For The Holidays HERE Check out the Arms By Kristine Program HERE Watch this episode on Youtube HERE!