Self-Sabotage: Why & What To Do About It
Self-Sabotage: a struggle many face but often cannot figure out why they’re doing it or what to do about it. In today’s episode, we talk all about it. This one is a must-listen for anyone looking to break free from the cycle of self-sabotage, and anyone seeking practical advice on navigating throug…
Trendy vs. Effective Exercises for Getting Toned with Kelly Mack
What makes an exercise effective for hypertrophy? Kelly Mack joins us today to walk us through the criteria needed for an exercise to be effective for building muscle.
We also talk about periodizing strength, conditioning, and hypertrophy mesocycles. We talk about combo exercises (not to be confus…
Tough Love Time
In this episode, we give you a little bit of tough love. Are you obsessing over the scale? Are you setting realistic expectations? Are you being consistent?
These are some of the hard hitting questions we ask to help you get out of your own way and start reaching your goals.
We hope you enjoy th…
Our Best Tips for Consistency
In today’s episode, we discuss how to make consistency easier and offer ideas to help listeners stay on track. We highlight the challenges and responsibilities that come with being in a calorie deficit, and stress the need for integrity and commitment to achieve desired results. We emphasize the in…
Realistic Expectations with Won Dolegowski
In today’s episode, Won Dolegowski (@wondwellness) joins me to chat all about the importance of aligning fitness and nutrition with personal goals. We chat about the benefits of and problems with fitness classes like Orange Theory, the idea that lifting weights will make "women bulky,” the benefits…
Tips for Getting in MORE PROTEIN
Today, we talk all about the magic macronutrient, protein! We discuss the importance of a protein-rich diet and its role in habit building, satiety, muscle growth, and “toning.” We talk about a few common reasons people struggle to eat enough protein, and share some simple ways to integrate more pr…
Healthy Aging with Menopause Diet Plan
Registered Dietitians Liz Ward and Hillary Wright are the power duo behind Menopause Diet Plan, a resource designed to support women navigating the nutritional, physical, hormonal, and mental challenges of menopause. With over 30 years of experience each in nutrition and women's health, they bring …
Maintenance 101, Reverse Dieting, Diet Breaks
Today, we’re talking all about maintenance and answering your questions!
What is it?
Why does the scale go up in maintenance?
What are normal maintenance fluctuations?
Why is maintenance harder than a cut?
How do you know you’re lifting heavy enough to build muscle in maintenance?
How long do I ha…
Tell Yourself Better Stories with Macros Fuel Muscles
In today’s episode, Michelle Carvalho (Macros Fuel Muscles) certified macro coach, joins me to tell her story through yo-yo dieting which began at age 12, culminating in a transformative health journey as she approached her 40s as she embraced macro tracking and rejected food restrictions. She has …
You Didn’t Ruin Your Progress: Real Talk on Deficits, Stress Eating & Diet Myths with Brooke Madigan
In today’s episode, Brooke Madigan and I sat down with our coffee (and Diet Coke) and answered your most honest, real-life nutrition and fitness questions. From zero sugar soda vs. zero sugar syrup to stress eating, cheat days, protein struggles, and the truth about 72-hour fasts - we’re diving int…
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