141: Rucking for Women’s Strength, Energy, and Longevity with Kayla Girgen

Learning to Glow: Tips for Women's Health, Optimal Wellness in Midlife and Aging Gracefully

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In this episode of Learning to Glow, I’m joined by Kayla Girgen a certified personal trainer and registered dietitian, to dive into the world of rucking—a simple yet powerful activity that combines walking with carrying weight.

Kayla shares her inspiring journey of how she discovered rucking during the pandemic as a way to boost her mental health, physical strength, and overall well-being. We break down exactly what rucking is, why it’s becoming so popular, and how women—especially as we age—can benefit from this low-impact yet highly effective workout.

Whether you’re new to fitness, looking for a fresh way to move your body, or searching for sustainable routines that fit into everyday life, this episode is packed with practical advice. Kayla also gives tips on starting with gear you already have at home, the difference between rucks and weighted vests, and how to approach rucking safely with the right intensity and weight.

What You’ll Learn in This Episode:

• The physical and mental health benefits of rucking
• Walking and Blood Sugar
• Weighted vests vs. rucks—what’s best for you
• How to integrate rucking into daily routines
• Simple DIY ways to start without buying expensive gear
• How often to ruck, what weight to carry, and important safety tips

Rucking is accessible, beginner-friendly, and adaptable to all fitness levels. You’ll walk away knowing exactly how to start (today!), why it’s especially powerful for women over 30, and how it can become a lifelong practice for strength and resilience.

👉 If you’re curious about adding rucking to your wellness routine—or you just want a motivating new way to move your body—this episode is for you!

Find Kayla:

Preorder Ruck Fit on Amazon: https://amzn.to/4ggD4Ip

Follow Kayla on Instagram: https://www.instagram.com/kaylagirgenrd/

Sign up for Kayla's free weekly newsletter: https://wintheweek.gr8.com/

Free Rucking 101 PDF:

https://drive.google.com/file/d/1Hj3LNbHAo7Y5KKBs7SOSVLSGJ2VCe4mD/view?usp=sharing

Kayla's go-to rucking set-up: GORUCK ruck plate carrier &

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