The Arm Coach Podcast

The holidays don’t derail your progress because of food—they derail it because of what’s happening in your mind. In this episode of The Arm Coach Podcast, Kristine breaks down how to handle food pushers, opinionated family members, changing traditions, and emotional triggers without losing control, confidence, or momentum. You’ll learn the mindset shift that helps you stay calm, grounded, and committed to your goals through the holidays—so you can enjoy the season, protect your arms, and walk into the new year proud of how you showed up.

Every year, women tell themselves the same story: “The holidays are just too hard.”Too much food. Too many parties. Too many opinions. But what if the holidays aren’t actually the problem?In this episode, Kristine—the Arm Coach—breaks down the real reason so many women lose control around food and family this time of year. You’ll learn how to use the Think-Feel-Act Cycle to stay calm, confident, and in control of your body and emotions through every party, potluck, and cookie tray. This is your mindset reset for the holiday season—because once you understand what’s happening in your brain, you can finally stop spiraling and start showing up with strength and self-trust.

Most women think the secret to toning their arms is balance — smaller portions, fewer calories, a little “moderation.” But that’s the exact mindset that’s keeping them stuck. In this episode, I reveal the hidden truth about moderation, why food rules destroy self-trust, and how naturally toned women eat without tracking or obsessing. You’ll learn: Why moderation and counting macros backfire for women over 50 The emotional reason behind every craving — and how to address it How to tune into your body’s cues instead of chasing numbers The real difference between fullness and satisfaction The mindset shift that turns food freedom into physical results If you’ve tried every plan and still feel like you “should” be further along - this episode will change everything you think you know about eating, balance, and body tone. Ready to stop counting and start listening? Join my new course, How To Eat Like a Naturally Toned Woman, and finally learn the mindset and tools that create lasting tone without restriction, guilt, or rules.  

Ever promise yourself you’d “stay on track” through the holidays—only to wake up the next day feeling defeated, bloated, and ready to “start over Monday”? This episode exposes the truth about why that pattern keeps repeating and how it’s sabotaging your progress, not just on the scale, but in your arms, your confidence, and your self-trust. You’ll learn: Why one night of overeating doesn’t erase your progress (and how to prove it) The two default thought patterns that secretly keep women stuck in shame How to write a “letter to your future self” that changes your reaction to mistakes The mindset shift that helps you keep toning your arms—even after slipping up Why curiosity, not control, is the foundation of lasting change If you’re tired of “starting over” every Monday, this episode will show you the tool that naturally toned women use to stay consistent, calm, and in control, especially during the holidays. How to Eat Like a Naturally Toned Woman Course

If you’ve ever thought, “I was doing so well… and then I blew it,” this episode will hit home.Kristine, The Arm Coach, breaks down the hidden emotion behind every craving, every missed workout, and every “I’ll start again Monday.” It’s not about willpower or age, it’s about lack. In this powerful episode, you’ll learn why lack silently drives overeating, inconsistency, and frustration and how to retrain your brain to build tone, trust, and lasting confidence from the inside out. Because naturally toned women don’t eat or move from lack, they eat and move from enough. And that’s exactly what you’ll learn to do in Kristine’s new course, How To Eat Like a Naturally Toned Woman.   Course Here!

Most women think overeating is about food. But here’s the truth: food isn’t the problem. Numbing is. In this episode of The Arm Coach Podcast, I’m exposing the hidden reason so many women stay stuck in cycles of late-night snacking, guilt, and soft arms—no matter how many diets or workouts they try. It’s not carbs. It’s not willpower. It’s the habit of numbing negative emotions instead of learning how to feel them. We’ll break down: The two red flags that reveal whether you’re numbing or truly nourishing Why numbing is problem-stalling, not problem-solving How naturally toned women respond differently to cravings and body signals The simple question that can flip everything when you’re about to overeat If you’ve ever said, “I just need to turn my brain off” while grabbing food you weren’t hungry for, this episode is going to feel uncomfortably familiar and that’s exactly why you need it. Because until you stop numbing, you’ll never hear your body’s real signals: hunger, fullness, satisfaction. And those signals are the secret to eating like a naturally toned woman. It’s time to stop escaping your feelings and start listening to your body.   Naturally Toned Woman Course Check out the Arms By Kristine Program HERE Arms + Mindset Bundle GET NOW! Lets connect on Instagram 

You’ve been told a lie about overeating—and it’s the reason your arms still don’t look the way you want. The lie? That food is in charge. That once you start, you can’t stop. That you have an “addictive personality” and no control around food. But here’s the truth: you are not powerless. And in this episode, I’m breaking down exactly why that story has kept you stuck, soft, and frustrated—and how to flip the script so you can finally eat like a naturally toned woman. Listen in and discover: The sneaky thoughts disguised as “personality” that are sabotaging your arms. Why emotional hunger feels so real—and how to tell it apart from true hunger. How your brain’s reward system tricks you into overeating (and how to outsmart it). The controversial mindset shift that instantly puts you back in charge of food. This isn’t another diet pep talk. This is about calling out the biggest myth women over 50 are told about food—and showing you how to reclaim your power so your arms, and your life, finally reflect the strength you already have. And if this message hits home, my new course How To Eat Like a Naturally Toned Woman takes everything we cover here and shows you step by step how to apply it—so you never again have to say, “Once I start, I can’t stop.”   Naturally Toned Woman Course Check out the Arms By Kristine Program HERE Arms + Mindset Bundle GET NOW! Lets connect on Instagram 

If you’ve ever started working on your arms—lifting weights, tracking your protein, sticking to your workouts—only to get frustrated, lose patience, and give up before seeing results, this episode is for you. In today’s episode, I’m breaking down the real reasons women give up on their goals (and why it has nothing to do with willpower). You’ll learn: Why your brain is wired to push you back to old, easy habits—and how to outsmart it The difference between failure that stops you vs. failure that makes you stronger How to create simple progress markers so you stay motivated even when you can’t “see” results yet The #1 brain hack to stop second-guessing your program and actually follow through As the end of the year approaches, now is the time to stay in the game—not quit. Because the only way you don’t get toned arms is if you give up too soon. Listen in, grab these tools, and let’s finish the year stronger than ever.   Check out the Arms By Kristine Program HERE Arms + Mindset Bundle GET NOW! Lets connect on Instagram Listen to the Podcast on YouTube

Are you avoiding the mirror, dodging photos, or swearing off sleeveless tops until your arms are “good enough”? In this episode of The Arm Coach Podcast, Kristine exposes the hidden danger of isolation and why hiding from your body is the very thing keeping you stuck. You’ll learn how the think–feel–act cycle is secretly running your results, why the mirror and the scale are completely neutral, and how your thoughts—not your circumstances—are what create shame, desire, and frustration. Kristine shares her own story of hiding from the scale for years and how avoiding the data only made her weaker. If you’ve been convincing yourself that “removing temptation” or “avoiding triggers” is the solution, this episode will be a wake-up call. True change doesn’t come from hiding. It comes from facing your thoughts, questioning them, and building the mental muscle that creates naturally toned arms. What You’ll Learn in This Episode: Why avoiding mirrors, scales, or photos keeps you stuck in the same cycle How the think–feel–act cycle determines your results with toning your arms The dangerous lie behind “protecting yourself” from triggers How to face your thoughts head-on so you can finally step into confidence If you’re ready to stop hiding, challenge your thoughts, and create the arms and self-trust you’ve been chasing, this episode is for you.

Do you ever catch yourself saying things like... “I’m too old to get toned arms.” “I’ve always been all-or-nothing.” “I just don’t have the discipline.” These aren’t harmless thoughts—they’re labels. And in this episode, we’re unpacking how these labels shape your identity, fuel self-sabotage, and keep you stuck in the very patterns you’re trying to change. Whether you've labeled yourself as “inconsistent,” “unmotivated,” “emotional eater,” or just feel like you’ve let yourself go, this episode will help you rethink the way you see yourself—and show you why you are not the problem. Inside this episode: Why fitness culture pushes black-and-white labels (and why they’re outdated) How your environment—not your character—is often the real obstacle The difference between “recovering” and growing Why you don’t need a label to build consistency, strength, or trust How to start rewiring your brain without shame or perfectionism If you’ve ever felt stuck, too far gone, or just “not the type” to follow through—this one’s for you. Let’s drop the labels and start building something new.   Arms + Mindset Bundle GET NOW! Check out the Arms By Kristine Program HERE Lets connect on Instagram Listen to the Podcast on YouTube

If you’ve ever looked in the mirror and thought, “Maybe I can’t change… maybe this is just the way my arms will always look,” this episode is for you. Today we’re tackling the doubts that keep so many women over 50 stuck—hiding their arms under sleeves, starting over every Monday, and secretly wondering if it’s even possible to see real change. Here’s the truth: your doubt isn’t proof that you’re broken. It’s a roadmap. And if you know how to read it, you can finally stop the cycle of quitting, perfectionism, and shame—and start building the toned, confident arms you’ve always wanted. In this episode, you’ll discover: Why doubt shows up when you try to change your body How perfectionism keeps women stuck in the all-or-nothing cycle The simple check-in that reveals whether you’re headed toward change or defeat How to turn your doubts into data that actually speeds up progress Most women will waste decades spinning in doubt, waiting for motivation, and settling for less. But you don’t have to. Grab the Arms and Mindset Bundle—my top 5 mindset courses that teach you how to break through indecision, master self-discipline, beat deprivation, build lasting habits, and embrace doing hard things. This is the foundation of a naturally toned woman—and it’s all available for one low price. Arms + Mindset Bundle GET NOW! Check out the Arms By Kristine Program HERE Lets connect on Instagram Listen to the Podcast on YouTube

You say you really want toned arms.You’ve told yourself this is your season.You’ve bought the planner, saved the workouts, maybe even started a few times. But for some reason… you’re still not following through. In this episode, we’re going deeper than sets, reps, or macros—we’re talking about the real reason you keep starting and stopping, and why motivation alone isn’t enough. I’m introducing you to the concept of Option A vs. Option B—and how this invisible decision-making process is quietly running the show in your brain. If you feel stuck… if you keep saying “I want this” but nothing’s changing… this is the episode you didn’t know you needed. What You’ll Learn: Why wanting toned arms isn’t enough (and what to focus on instead) The sneaky “Option B” that’s keeping you from taking consistent action 8 powerful reflection questions to help you finally move forward Check out the Arms By Kristine Program HERE Lets connect on Instagram Listen to the Podcast on YouTube

If you’ve ever started a fitness plan with good intentions—only to lose motivation a few weeks in—you’re not alone. The truth is, lasting results don’t come from willpower alone. They come from having a compelling reason—a deeply personal “why” that fuels you through every workout, every challenge, and every moment you want to quit. In this episode of The Arm Coach Podcast, Kristine breaks down exactly how to find your compelling reason, why it’s essential for toning your arms after 50, and how to connect with it daily so you never lose momentum. If you’re tired of starting over and ready to finally see the strong, toned arms you’ve been dreaming about, this episode will give you the mindset tool you’ve been missing.   Check out the Arms By Kristine Program HERE Lets connect on Instagram Listen to the Podcast on YouTube

You might think that food is your comfort, your escape, maybe even your friend—but is it really supporting you? In today’s episode, we’re breaking down the real reasons women over 50 turn to food, rest, or “starting over Monday” as a form of emotional relief—and why those habits are quietly keeping you stuck. You’ll learn: The 5 qualities of true support—and why food doesn’t meet a single one How comfort eating disconnects you from your goals and your body What real friendship looks like (and how to offer it to yourself first) Why changing your self-talk is the first step to visible results If you’ve ever used food to feel better, skipped your arm workout because you were “too tired,” or talked to yourself in a way you’d never speak to a friend—this episode is your wake-up call.   Check out the Arms By Kristine Program HERE Lets connect on Instagram Listen to the Podcast on YouTube

If you’re stuck in the cycle of starting strong and falling off track, this episode is your wake-up call. Kristine unpacks the uncomfortable truth about discomfort — and why it’s the missing piece in your arm-toning journey. Whether you're skipping workouts, hiding in long sleeves, or stuck in perfectionist thinking, you’ll learn why resisting discomfort is actually what’s holding you back — and how choosing the right kind of discomfort can finally move you forward.   What You'll Learn in This Episode: Why “staying the same” is actually taking you backwards The difference between growth discomfort and stagnation discomfort How to recognize the subtle habits that keep you stuck A powerful mindset shift that will help you follow through, even when it’s hard Journal prompts to help you reconnect with your goals and choose progress on purpose   If you’re ready to stop hiding and start seeing real changes in your body and mindset, join Kristine in Arms By Kristine. This is the only program designed to help women over 50 tone their arms through strength, mindset, and self-trust — no willpower required.   Check out the Arms By Kristine Program HERE Lets connect on Instagram Listen to the Podcast on YouTube

Are you calling it "aging"... when you're really just settling? In this episode of The Arm Coach Podcast, Kristine is pulling back the curtain on the real reasons your arms aren’t changing—no matter how many clean meals you eat or steps you track. If you’re over 50 and feeling tired, inflamed, or stuck in a soft body that no longer feels like yours, it might not be your age. It might be your habits, your mindset—and most of all, what you’ve accepted as “normal.” Kristine walks you through the subtle but powerful ways women over 50 sabotage their physical progress: inconsistent strength training, poor recovery, under-fueling, and believing that puffiness, fatigue, and arm jiggle are just the price of getting older. They’re not. You’ll learn: Why “fine” is a dangerous place to live when it comes to your health The science behind inflammation, recovery, and why your arms aren’t toning How common habits—like skipping weights or under-eating protein—are keeping you soft and stuck The difference between true aging and preventable decline What to start doing today to reclaim your strength, energy, and confidence If you’ve been settling for feeling “okay” and want strong, toned, powerful arms—this episode is your wake-up call.   Check out the Arms By Kristine Program HERE Lets connect on Instagram Listen to the Podcast on YouTube

If you’ve ever felt stuck, inconsistent, or frustrated with your lack of results—this episode is a must-listen. Kristine reveals the hidden mindset patterns that silently sabotage progress and explains how the questions you ask yourself shape your ability to tone your arms and follow through. You’ll learn why most women over 50 unknowingly default to negative self-talk, how these mental habits affect your motivation, and how to flip “dead-end” questions into powerful ones that spark momentum. Whether you're restarting your fitness routine or trying to sculpt stronger, leaner arms, this episode will teach you how to rewire your thinking and finally get out of your own way. What You’ll Learn in This Episode: The real reason your arm-toning efforts keep stalling How your brain answers every question you ask—even the toxic ones Why “dead-end questions” are sabotaging your workouts and confidence How to replace shame-based thinking with curiosity and momentum Simple, powerful mindset shifts you can start practicing today Check out the Arms By Kristine Program HERE Lets connect on Instagram Listen to the Podcast on YouTube

Ever wonder why you keep getting in your own way? You want strong, toned arms but then you skip workouts, ditch your plan, or eat in ways that leave you feeling stuck. Sound familiar? In this episode, I reveal the hidden reasons behind self-sabotage and why it’s so common, especially for women over 50. From perfectionist patterns that keep you powerless to people-pleasing habits that push you to rebel, you’ll finally see why you keep fighting yourself and how to stop. The best part? You’ll learn how to shift from “I have to” into “I choose to”. This unlocks a whole new level of freedom, consistency, and results. Inside this episode: Why “have to” thinking fuels rebellion and makes you resist your own goals How perfectionism and people-pleasing secretly sabotage follow-through A simple mindset exercise that flips everything in your favor How to reclaim your power, trust yourself, and finally build the strong, sculpted arms you want If you’re done starting over, done battling yourself, and ready to follow through with ease, this one’s for you. Want to take this work deeper? Join us inside Arms By Kristine and learn how to create lasting consistency, shift your mindset, and transform not just your arms, but your confidence too.   Check out the Arms By Kristine Program HERE Lets connect on Instagram Listen to the podcast on Youtube

In this episode of The Arm Coach Podcast, we’re pulling back the curtain on the think-feel-act cycle. This is the game-changing mindset tool that can completely transform how you build strong, toned arms and keep them for life. If you’re over 50 and… Struggling to follow through on your workouts Frustrated by soft arms or stubborn habits Tired of feeling like your own thoughts are working against you …this conversation is about to connect some life-changing dots. I’m sharing my own story of going through a massive life shift after my husband sold the plastic surgery clinic and Medispa I was managing and how discovering this simple framework not only helped me sculpt my arms, but also rebuild my sense of purpose, confidence, and self-trust. In this episode, you’ll learn: ✅ What the think-feel-act cycle actually is and why it matters more than any workout plan ✅ How your thoughts create your feelings, drive your actions, and ultimately shape your results in your arms ✅ The sneaky ways your current mindset might be sabotaging your progress without you even knowing it ✅ How to uncover and shift your thought patterns step by step so following through becomes natural This is the missing piece most women over 50 never learn and the reason so many keep starting over. Once you understand it, you’ll see your workouts, your arms, and yourself in a whole new light.   Check out the Arms By Kristine Program HERE Lets connect on Instagram Listen to the podcast on YouTube

Feel like toning your arms is harder than it should be or that staying consistent feels nearly impossible? You’re not alone. In this episode, we’re pulling back the curtain on something you might not even realize is holding you back: the words you use and the stories you tell yourself. Because the truth is, your language can either help you follow through… or push you straight into quitting. And if you're here, it's probably because you've been pushed to quit... over and over again. Inside this episode, you’ll learn: Why your brain reaches for dramatic metaphors (and how that quietly ramps up anxiety, urges, and resistance) The connection between language, emotions, and the actions that shape your results Real client stories that will forever change how you handle the urge to skip or give up The exact mindset shift I teach inside Arms By Kristine to help women over 50 stop spinning in drama and start building toned, sculpted arms they’re proud of If you’ve ever felt like your goals are hard because you are somehow doing it wrong then this episode is your permission to let that go. You’re not broken. You’re just overdue for a new way to talk to yourself. Press play and learn how to shift your language, ditch the drama, and finally follow through with ease.   Check out the Arms By Kristine Program HERE Lets connect on Instagram Listen to the Podcast on Youtube