Lift, Don’t Shrink: Strength Training Through the Chaos

It’s time to flip the script on fitness—and we're doing it with dumbbells in hand and our heads held high.

This week on The Chaos Commanders, we’re talking about why strength training is about so much more than looking a certain way. From perimenopause to postpartum to post-burnout seasons of life, building strength (physically and emotionally) is one of the most powerful ways to reclaim your energy, agency, and confidence.

Whether you’re a Type A mom with color-coded lifting schedules or a Type B mom trying to remember where your kettlebell even went… this episode is for you.

We’re talking:

• Why strength training > shrinking yourself
  
  

• How perimenopause affects your body (and why muscle matters)
  
  

• Navigating fitness as a solo parent
  
  

• Ditching shame-based workout culture
  
  

• How Commander A and Commander K do fitness differently
  
  

• Why rest, softness, and power can all coexist
  
  

LISTEN IF YOU

• Feel stuck in the trap of trying to “get smaller”

• Want to build a consistent movement routine without all-or-nothing pressure

• Are curious how strength training helps with hormones, mental health, and confidence

• Need a little hype to take up space—physically and emotionally

 

QUOTES

"Strength isn’t about size. It’s about presence, power, and perseverance." — Annie

“I used to think strength training was about shrinking. Now I know it’s about showing up for the life I want to live.” — Katelynn

"Strength is lifting dumbbells, yes—but it’s also lifting your kids, lifting your business, lifting your boundaries.” — Katelynn

“I didn’t know how much strength training would help my mental health until I started doing it.” — Annie

“You don’t need to be perfect. You just need to keep showing up.” — Katelynn

 

TAKEAWAYS

1️⃣ Strength training supports physical and mental health—especially in perimenopause.

2️⃣ Many women were conditioned to chase shrinking bodies instead of building strong ones.

3️⃣ Strength isn’t just about muscles—it’s about boundaries, resilience, and self-trust.

4️⃣ You don’t need to be a gym rat to start. Small, sustainable routines matter more than perfection.

5️⃣ Modeling strength (emotionally and physically) helps our kids grow up confident and capable.

 

MENTIONED IN THIS EPISODE

• Egym

• YMCA

• Bikini Body Mommy

• Dance Fitness with Jessica

• Ladder App

• Sydney Cummings Houdyshell

• Weighted Vest

• 3-in-1 Coffee Table

FEATURED CHAOS ANTHEM

“Born This Way” by Lady Gaga

A powerful reminder that strength isn’t about changing who you are—it’s about embracing it. Whether you’re lifting weights, setting boundaries, or just showing up for another messy, beautiful day of