Grief doesn’t follow a plan and neither does healing.
When you’re grieving, whether it’s the loss of a loved one, a version of your body, or a chapter of your life, everything feels heavier. Your motivation disappears. Workouts feel impossible. And suddenly, the old patterns of emotional eating or checking out come flooding back.
In this raw and honest episode of The Arm Coach Podcast, I open up about my own experience navigating grief after losing her stepmom. I'll be sharing how I'm using the same tools I teaches inside Arms By Kristine to stay grounded, even when everything feels upside down.
You’ll learn:
Why grief so often leads to emotional eating and skipped workouts
How to untangle the “bundle” of emotions that make up grief
The difference between reacting to your emotions and responding with power
What it really looks like to honor your feelings without abandoning your goals
A simple, compassionate mindset tool you can use today when everything feels too hard
If you’ve ever said, “I’ll get back on track when things calm down,” this episode will show you how to gently reconnect with yourself right in the middle of the storm.
Because your goals don’t disappear during hard seasons. And neither does your strength. You've got this!
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Check out the Arms By Kristine Program HERE
Lets connect on Instagram
Listen to the podcast on YouTubeÂ
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32:47
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32:47
069: Want Consistency? Learn to Sit With Yourself First
What if your arms aren’t built in the gym but in the quiet moments no one sees?
In this eye-opening episode of The Arm Coach Podcast, we explore one of the most underrated but game-changing skills on your fitness journey: your ability to be alone with yourself.
If you’ve ever found yourself reaching for a snack at night, skipping your plan when no one’s watching, or endlessly distracting yourself just to avoid what you're feeling, this episode will show you why your next breakthrough has nothing to do with workouts or willpower and everything to do with learning to sit with discomfort instead of silencing it.
You’ll learn: Why your relationship with solitude is the missing piece in your consistency How “junk food thoughts” quietly derail your progress and what to do about them The connection between emotional avoidance and arm-toning plateaus Why mental strength matters more than perfect macros or a flawless plan A 3-step tool to build emotional muscle and finally create lasting change
This episode isn’t about doing more. It’s about going deeper. Because when you can be alone with your thoughts you become unstoppable.
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Check out the Arms By Kristine Program HERE
Lets connect on Instagram
Listen to the podcast on YouTube
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32:31
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32:31
068: The Hidden Way You're Using Gratitude Against Yourself
You’ve heard it all before: “Just be grateful.” “Other women have it worse.” “You should be thankful. You’re lucky!”
But what if those well-meaning thoughts are quietly sabotaging your progress?
In this powerful episode of The Arm Coach Podcast, we’re pulling back the curtain on a mindset trap that keeps so many women over 50 stuck. SPOILER: No one else is talking about it.
You’ll discover how using gratitude to silence your frustration, exhaustion, or disappointment may be the exact reason your arm-toning journey feels so inconsistent. I'm unpacking why dismissing your real emotions in the name of “being thankful” keeps you stuck in patterns like starting over, skipping workouts, and emotionally eating.
Here’s the truth: You can be grateful and still want more. You can appreciate your body and work to change it. You can love your life and feel disappointed by certain parts of it.
This episode will teach you how to finally drop the guilt, stop resisting your truth, and start showing up consistently for yourself from a place of wholeness, not emotional suppression.
Inside, you’ll learn:
Why “feeling blessed” might be blocking your strength goals
The subtle difference between healthy perspective and emotional denial
How dismissing emotions leads to inconsistency, cravings, and broken commitments
How to spot when you’re using gratitude to beat yourself up
What to do instead—so you can finally make the changes you want with full self-trust
This episode is the missing link between mindset and muscle and once you hear it, you’ll never think about gratitude the same way again.
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Check out the Arms By Kristine Program HERE
Lets connect on Instagram
Listen to the podcast on YouTube
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26:12
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26:12
067: Staying Committed To Your Goals When No One Supports You
Ever feel like the people in your life are making it harder to stay consistent with your fitness goals?
In this episode of The Arm Coach Podcast, we’re uncovering one of the biggest hidden obstacles women over 50 face when trying to tone their arms: the belief that other people are the reason it’s so hard to follow through.
Your spouse keeps bringing home take out, your family just doesn't get it, and your friends think you're boring now?Here’s the truth: They’re not the problem.
This episode is all about how to take your power back and finally stop letting other people’s opinions hold you back from the body (and life) you want.
You’ll learn: Why your partner, friends, or family aren’t actually the reason you’re stuck How to stop needing anyone’s permission or approval to reach your goals The mindset shift that helps you stay consistent even if no one else gets it How to handle stress, temptation, and criticism without quitting on yourself
Your fitness journey doesn’t require anyone else’s approval. Only your commitment. And this episode shows you exactly how to build it.
Ready to feel unstoppable? Press play and listen in!
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Check out the Arms By Kristine Program HERE
Lets connect on Instagram
Watch the podcast on YouTube
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28:13
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28:13
066: The Lie That’s Stealing Your Arm Results - "It's Too Hard"
Ever catch yourself thinking, “Why is this so hard? Shouldn’t this be easier by now?”And then you stop everything you've been working on?
If you’ve been showing up, tracking your workouts, using all the tools… but that little voice keeps whispering “This is too hard” — this is the episode that’s going to change the game for you.
In this empowering new episode, I’m breaking down exactly why your brain pushes the panic button the second things feel uncomfortable (spoiler: it’s not because you’re weak or broken), and how to rewire that pattern so you can finally follow through, sculpt your arms, and create real results in your life.
You’ll discover: Why quitting is just a habit you’ve unknowingly practiced (and how to break it) What your ancient survival brain has to do with your modern fitness goals The truth about instant gratification and how it quietly steals your progress How to rewire your inner dialogue to keep showing up even when it’s hard Why persistence beats perfection every single time
If you’re ready to stop starting over, stay consistent when it counts, and finally become the woman who finishes what she starts this episode is your roadmap.
Want help applying this? Join us inside Arms By Kristine where strong arms are built in the gym, but unstoppable strength is built in your mind.
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Check out the Arms By Kristine Program HERE
Lets connect on Instagram
Watch the podcast on YouTube
Welcome to The Arm Coach Podcast, your ultimate guide to achieving toned, sculpted, and irresistibly sexy arms that you'll be proud to show off!
Does the thought of 'sleeveless' make you have instant anxiety? You're in the right spot!
I'm Kristine Rucker, your guide on this transformative journey. Every week, I'll be here to empower you with the confidence, expertise, and motivation you need to unlock your full potential so you can reach your arms goals.
This podcast is crafted to enrich your understanding of both the physical techniques and the mental strategies essential for committing to and accomplishing your arm goals.
In the Arms by Kristine Program, you'll receive all the tools necessary to transition from concealing your arms to flaunting them confidently in any sleeveless outfit. Learn more at thearmcoach.com.
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