Rooted in Resilience

Meet Coach Tyler Woodward, Transform co-founder and head coach of the men's program, in another episode of our Meet the Transform Coaches series!

Tyler shares how he went from under-eating, struggling to build muscle, and following restrictive diets to finding a more balanced approach to fitness and nutrition. Sarah and Tyler discuss hybrid training, combining strength training with running, overcoming food fears, and why eating enough is essential for building muscle and supporting performance.

They also explore calorie tracking, body image struggles, sustainable fitness habits, and why there's no single perfect diet for everyone. From working toward a 1,000-pound powerlifting total to running 1,500 miles this year, Tyler explains how consistent habits, realistic goals, and proper fueling can help you build strength while still enjoying life.

💪 JOIN THE TRANSFORM PROGRAM:

Build strength, improve your nutrition, and create sustainable habits with personalized coaching and a supportive community.

The next Transform group starts in January!

https://www.armstrongsisters.com/transform

Subscribe To The Rooted In Resilience Podcast:

⭐ Youtube: https://www.youtube.com/@UCSpofOL75STGMvUUlD5em7g
⭐ Spotify: https://open.spotify.com/show/3NTIxm2iqgIdnqI2j2FICr?si=477cfb0440fe40ce
⭐ Apple Podcasts: https://podcasts.apple.com/us/podcast/rooted-in-resilience/id1663060063

Keep Up With Us!

🖥️ Website: https://www.armstrongsisters.com/
🗞️ Newsletter: https://www.armstrongsisters.com/newsletter-signup
➡️ LinkedIn: https://www.linkedin.com/in/dr-farmer-ash-a12a38bb/

Support Us & Our Mission to Change the Food System!

👩🏼‍🌾 Our Farm CoOp, Nourish Food Club:

The highest quality food you can find, delivered directly to your door. Low PUFA chicken and pork, 100% grass-fed beef and lamb, traditional sourdough, raw dog food, & more.

https://nourishfoodclub.com/

🥚 Low PUFA, corn & soy free, pasture-raised eggs, delivered directly to your door:

https://nourishfoodclub.com/collections/egg

Follow Us On Social Media

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➡️ X: https://twitter.com/strong_sistas
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👤 CONNECT WITH COACH TYLER WOODWARD:

Instagram: https://www.instagram.com/tylerwoodward_fit/

⭐️ The Transform Fat Loss and Metabolic Restoration Program ⭐️

Join 150+ people who’ve lost fat and kept it off, without giving up their favorite foods. This science-backed, metabolism-first program helps you rebuild your foundation, restore energy, and finally achieve fat loss results that last.

Next group starts January 4, Monday. Learn more and join the Early Access List here:

https://www.armstrongsisters.com/transform

Meet Coach Keli Arendec in the first episode of our new Meet the Transform Coaches series! Keli shares how she went from years of restrictive dieting and struggling with perimenopause to discovering the power of strength training, balanced nutrition, and consistent coaching through the Transform program.

Sarah and Keli discuss navigating menopause, overcoming gym intimidation, building muscle as a beginner, and staying consistent through life's challenges. Keli also opens up about her hip replacement recovery, the importance of accountability, and why sustainable progress doesn't require perfection. Her journey from Transform participant to coach shows how building strength and healthy habits can change your perspective on fitness and aging.

💪 JOIN THE TRANSFORM PROGRAM:

Join a supportive, science-backed program focused on strength training, nutrition, and sustainable fat loss.

https://www.armstrongsisters.com/transform
______________________________________________________________________
Subscribe To The Rooted In Resilience Podcast:⭐ Youtube: https://www.youtube.com/@UCSpofOL75STGMvUUlD5em7g ⭐ Spotify: https://open.spotify.com/show/3NTIxm2iqgIdnqI2j2FICr?si=477cfb0440fe40ce⭐ Apple Podcasts: https://podcasts.apple.com/us/podcast/rooted-in-resilience/id1663060063
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Keep Up With Us!🖥️ Website: https://www.armstrongsisters.com/🗞️ Newsletter: https://www.armstrongsisters.com/newsletter-signup➡️ LinkedIn: https://www.linkedin.com/in/dr-farmer-ash-a12a38bb/
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Support Us & Our Mission to Change the food system! 👩🏼‍🌾 Our Farm CoOp, Nourish Food Club: {The highest quality food you can find, delivered directly to your door. Low PUFA chicken and pork, 100% grass-fed beef and lamb, traditional sourdough, raw dog food, & more}https://nourishfoodclub.com/ 🥚Low PUFA, corn & soy free, pasture-raised eggs, delivered directly to your door:https://nourishfoodclub.com/collections/egg
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Follow Us On Social Media➡️ Instagram: https://www.instagram.com/strong.sistas/➡️ X: https://twitter.com/strong_sistas➡️TIKTOK: https://www.tiktok.com/@strong.sistas?_t=8oW270Feyz5&_r=1➡️FACEBOOK: https://www.facebook.com/profile.php?id=100083808037077
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⭐️ The Transform Fat Loss and Metabolic Restoration Program ⭐️

Join 150+ people who’ve lost fat and kept it off, without giving up their favorite foods. This science-backed, metabolism-first program helps you rebuild your foundation, restore energy, and finally achieve fat loss results that last.Next group starts January 4th 2027, Monday, learn more and join the Early Access List here:
https://www.armstrongsisters.com/transform

#MenopauseFitness #StrengthTrainingForWomen #TransformProgram #StrongSistas #RootedInResilience #HealthyAging #WomensHealth #MuscleBuilding #SustainableWeightLoss #FitnessOver50

Whitney shares how she went from struggling with Long COVID, severe fatigue, and exercise intolerance to losing 21 pounds, building muscle, and feeling stronger through the Transform program. Sarah, Coach Tyler, and Coach Samantha discuss overcoming mental barriers, finding consistency with nutrition, gradually increasing training capacity, and learning to fuel the body properly. They also explore body recomposition, sustainable fat loss, and why progress isn't always reflected on the scale. Whitney's journey shows how patience, support, and small, consistent steps can lead to lasting change.

⭐️ The Transform Fat Loss and Metabolic Restoration Program ⭐️

Join 550+ people who've lost fat and kept it off, without giving up their favorite foods. This science-backed, metabolism-first program helps you rebuild your foundation, restore energy, and finally achieve fat loss results that last.
Next group starts January 4th 2027, Monday. Learn more and join the Early Access List
here:https://www.armstrongsisters.com/transform

Chapters:

00:00 From Hives to Hope
00:53 Meet Whitney and Transform
02:32 Long COVID and Mystery Symptoms
05:04 Coach Sam on Progress
07:15 Breaking Through Mental Blocks
13:18 Training Capacity and Pacing
18:06 Motivation and Community Support
21:16 Nutrition Up and Cutting Smart
24:21 Digestion and Consistent Fueling
28:01 Learning to Lift Right
32:55 Results Confidence and Recomp
39:36 Why the Scale Stalls First
43:07 Final Advice and Wrap Up
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Subscribe To The Rooted In Resilience Podcast:⭐ Youtube: https://www.youtube.com/@UCSpofOL75STGMvUUlD5em7g ⭐ Spotify: https://open.spotify.com/show/3NTIxm2iqgIdnqI2j2FICr?si=477cfb0440fe40ce⭐ Apple Podcasts: https://podcasts.apple.com/us/podcast/rooted-in-resilience/id1663060063
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Keep Up With Us!🖥️ Website: https://www.armstrongsisters.com/🗞️ Newsletter: https://www.armstrongsisters.com/newsletter-signup➡️ LinkedIn: https://www.linkedin.com/in/dr-farmer-ash-a12a38bb/
_____________________________________________________________
Support Us & Our Mission to Change the food system! 👩🏼‍🌾 Our Farm CoOp, Nourish Food Club: {The highest quality food you can find, delivered directly to your door. Low PUFA chicken and pork, 100% grass-fed beef and lamb, traditional sourdough, raw dog food, & more}
https://nourishfoodclub.com/ 🥚Low PUFA, corn & soy free, pasture-raised eggs, delivered directly to your door:https://nourishfoodclub.com/collections/egg
_____________________________________________________________
Follow Us On Social Media➡️ Instagram: https://www.instagram.com/strong.sistas/➡️ X: https://twitter.com/strong_sistas➡️TIKTOK: https://www.tiktok.com/@strong.sistas?_t=8oW270Feyz5&_r=1➡️FACEBOOK: https://www.facebook.com/profile.php?id=100083808037077
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⭐️ The Transform Fat Loss and Metabolic Restoration Program ⭐️Join 150+ people who’ve lost fat and kept it off, without giving up their favorite foods. This science-backed, metabolism-first program helps you rebuild your foundation, restore energy, and finally achieve fat loss results that last.Next group starts January 4th 2027, Monday, learn more and
join the Early Access List here:https://www.armstrongsisters.com/transform

Gabe shares how he lost about 30 pounds while maintaining muscle and how he feels better than he did in his twenties. They discuss. moving beyond rigid food rules, finding a more balanced approach to nutrition, making tracking manageable, and getting results with less time in the gym. Your best years may still be ahead...

⭐️ The Transform Fat Loss and Metabolic Restoration Program ⭐️Join 550+ people who’ve lost fat and kept it off, without giving up their favorite foods. This science-backed, metabolism-first program helps you rebuild your foundation, restore energy, and finally achieve fat loss results that last.Next group starts October 5th, learn more and join the Early Access List here:https://www.armstrongsisters.com/transformChapters:00:00 Gabe's Transform Journey Begins
05:50 Diet Evolution and Discovering Balance
11:50 Tracking Progress and Mindset Shifts
19:47 Training Transformation and Muscle Maintenance
22:50 New chapter
25:23 Reflecting on Personal Transformation
27:47 Training Approaches and Frequency
31:50 Finding Balance in Life and Fitness
34:14 Applying Lessons Beyond the Gym
38:06 Establishing New Routines and Habits
40:17 Overcoming Challenges During the Journey
46:16 Encouragement for All: It's Never Too Late_______________________________________________________________Subscribe To The Rooted In Resilience Podcast:⭐ Youtube: https://www.youtube.com/@UCSpofOL75STGMvUUlD5em7g ⭐ Spotify: https://open.spotify.com/show/3NTIxm2iqgIdnqI2j2FICr?si=477cfb0440fe40ce⭐ Apple Podcasts: https://podcasts.apple.com/us/podcast/rooted-in-resilience/id1663060063Subscribe To The Recommended Daily Value Podcast___________________________________Youtube: https://youtube.com/playlist?list=PLFXuEpiW3nEKHAr9j_CRja1JScfDOSn_1&si=Ydx4ISzVR-DhfPG8 Apple Podcasts: https://podcasts.apple.com/us/podcast/recommended-daily-value/id1648776356Spotify: https://open.spotify.com/show/3CMIwCeHZdXtuYj5MAPvy5?si=BWK26BxITpKrf5hJRN0Fgw Subscribe To The Rooted In Resilience Podcast:⭐ Youtube: / @strongsistas ⭐ Spotify: https://open.spotify.com/show/3NTIxm2...⭐ Apple Podcasts: https://podcasts.apple.com/us/podcast..._______________________________________________________________Follow Ash & Sarah On Social Media➡️ Instagram: / strong.sistas ➡️ X: / strong_sistas ➡️TIKTOK: https://www.tiktok.com/@strong.sistas...➡️FACEBOOK: https://www.facebook.com/profile.php?..._______________________________________________________________Keep Up With Us!🖥️ Website: https://www.armstrongsisters.com/🗞️ Newsletter: https://www.armstrongsisters.com/newsletter-signup➡️ LinkedIn: https://www.linkedin.com/in/dr-farmer-ash-a12a38bb/_______________________________________________________________Support Us & Our Mission to Change the food system! 👩🏼‍🌾 Our Farm CoOp, Nourish Food Club: {The highest quality food you can find, delivered directly to your door. Low PUFA eggs, chicken and pork, 100% grass-fed beef and lamb, traditional sourdough, raw dog food, & more}https://nourishfoodclub.com/ _______________________________________________________________Follow Us On Social Media➡️ Instagram: https://www.instagram.com/strong.sistas/➡️ X: https://twitter.com/strong_sistas➡️TIKTOK: https://www.tiktok.com/@strong.sistas?_t=8oW270Feyz5&_r=1➡️FACEBOOK: https://www.facebook.com/profile.php?id=100083808037077____________________________________________________⭐️ The Transform Fat Loss and Metabolic Restoration Program ⭐️Join 550+ people who’ve lost fat and kept it off, without giving up their favorite foods. This science-backed, metabolism-first program helps you rebuild your foundation, restore energy, and finally achieve fat loss results that last.Next group starts October 5th, learn more and join the Early Access List here:https://www.armstrongsisters.com/transform

Our Next Round Starts October 5th! Click here to join the Waitlist:https://www.armstrongsisters.com/pl/2...Laura’s Transform journey shows how a balanced, sustainable approach can lead to real progress. After years of conflicting advice and all-or-nothing habits, she lost over 20 pounds, built muscle, and learned to eat, train, and recover in a way that fits her life.Laura, Coach Samantha, and Tyler discuss how tracking helped her make informed nutrition changes, why two strength-training days a week worked better for her, and how rest, sleep, sunlight, and a flexible mindset supported her progress.A practical conversation about fat loss, building consistency, and finding an approach to health that leaves room for real life.Chapters:00:00 Introduction to the Transform Program and Laura's Journey06:46 Laura's Progress and Insights on Training15:30 Nutrition Tracking and Its Impact on Health23:29 Community Support and Personal Growth33:03 Embracing Life Stages and Community Support39:32 Overcoming Sleep Challenges and Mental Health41:51 The Impact of Sunlight and Seasonal Changes55:14 Celebrating Progress and Future Goals_______________________________________________________________Subscribe To The Rooted In Resilience Podcast:⭐ Youtube: https://www.youtube.com/@UCSpofOL75STGMvUUlD5em7g ⭐ Spotify: https://open.spotify.com/show/3NTIxm2iqgIdnqI2j2FICr?si=477cfb0440fe40ce⭐ Apple Podcasts: https://podcasts.apple.com/us/podcast/rooted-in-resilience/id1663060063

Subscribe To The Recommended Daily Value Podcast___________________________________
Youtube: https://youtube.com/playlist?list=PLFXuEpiW3nEKHAr9j_CRja1JScfDOSn_1&si=Ydx4ISzVR-DhfPG8
Apple Podcasts: https://podcasts.apple.com/us/podcast/recommended-daily-value/id1648776356
Spotify: https://open.spotify.com/show/3CMIwCeHZdXtuYj5MAPvy5?si=BWK26BxITpKrf5hJRN0Fgw
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Follow Ash & Sarah On Social Media
➡️ Instagram: / strong.sistas ➡️ X: / strong_sistas
➡️TIKTOK: https://www.tiktok.com/@strong.sistas...
➡️FACEBOOK: https://www.facebook.com/profile.php?..
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Follow Tyler___________________________________
Instagram: https://www.instagram.com/tylerwoodward_fit/
Tiktok: https://www.tiktok.com/@tylerwoodward_fit?lang=en
Twitter: https://twitter.com/Tyler_woodward________________________________________________________________Keep Up With Us!🖥️ Website: https://www.armstrongsisters.com/🗞️ Newsletter: https://www.armstrongsisters.com/newsletter-signup➡️ LinkedIn: https://www.linkedin.com/in/dr-farmer-ash-a12a38bb/______________________________________________________________________Support Us & Our Mission to Change the food system! 👩🏼‍🌾 Our Farm CoOp, Nourish Food Club: {The highest quality food you can find, delivered directly to your door. Low PUFA chicken and pork, 100% grass-fed beef and lamb, traditional sourdough, raw dog food, & more}https://nourishfoodclub.com/ 🥚Low PUFA, corn & soy free, pasture-raised eggs, delivered directly to your door:https://nourishfoodclub.com/collections/egg______________________________________________________________Follow Us On Social Media➡️ Instagram: https://www.instagram.com/strong.sistas/➡️ X: https://twitter.com/strong_sistas➡️TIKTOK: https://www.tiktok.com/@strong.sistas?_t=8oW270Feyz5&_r=1➡️FACEBOOK: https://www.facebook.com/profile.php?id=100083808037077____________________________________________________⭐️ The Transform Fat Loss and Metabolic Restoration Program ⭐️Join 150+ people who’ve lost fat and kept it off, without giving up their favorite foods. This science-backed, metabolism-first program helps you rebuild your foundation, restore energy, and finally achieve fat loss results that last.Next group starts Dec 29th, learn more and join the Early Access List here:https://www.armstrongsisters.com/transform