Fit in Real Life

426: When It's Time to Take a Break

Over the past (almost) 10 years, creating the podcast has been an incredible journey. Connecting with you, sharing actionable tips, and diving deep into topics that matter has been an adventure! But today, I want to share a personal update: I’ve decided to take a pause from the podcast. This wasn’t an easy decision, but it’s one I made after reflecting on my priorities and goals. Right now, my energy is focused on Ascend Fitness and Lifestyle, that demands my full attention. As much as I love po...

425: Reflect, Recharge, and Reset for the New Year

As the year draws to a close, we’re gifted with a unique opportunity to pause, reflect, and set the tone for the months ahead. The turning of a calendar page offers a fresh start—a chance to write a new chapter in the story of your life. For me, this isn’t just a routine; it’s a ritual. Every year, I set aside an entire day to review my businesses, assess what’s worked, what hasn’t, and plan for the year to come. Personally, I also dedicate time to reflect on my life and set intentions, both ind...

424: The Best Books I Read in 2024

What Are Some of Your Top Book Recommendations? This year, I read more fiction than usual, thanks to joining a book club and exploring different genres... and I ALSO read quite a few non-fiction books. Whether it’s listening to a book on Audible during a walk or settling in with a physical book and my cats curled up beside me, reading has become an even bigger part of my routine this year. In this episode, I’m sharing my favorite non-fiction reads from 2024, along with insights and takeaways fro...

423: What You Need to Know About Carbs and Sugar (Let's Break Through the BS!)

Have you heard the claim that oatmeal is the same as candy? Or that eating bread is like spoon-feeding your body sugar? These bold (and frankly, misleading) statements inspired this week’s episode of the Fit in Real Life Podcast . We’re diving into the nitty-gritty details of carbohydrates, sugar, and how they’re metabolized in the body—cutting through the confusion and busting some major myths along the way. Here’s a sneak peek at what you’ll learn: The science of what carbohydrates are and how...

422: How Much Protein Do You REALLY Need?

Protein is a hot topic, and it seems like everyone has a different opinion. Should you be eating it at every meal? Is protein powder as good as chicken or beans? And what happens if you’re under your protein goal for the day—should you force down some egg whites even if you’re not hungry? If you’ve ever had these questions, this week’s episode is for you. Here’s a quick preview of what I cover: How much protein you actually need for your goals—whether it’s general health, building muscle, or wei...

421: How to Overcome 3 Subtle Barriers to Change

If you’re like most people, you’ve set goals in the past, maybe even started strong, but then somehow drifted away from them. You try to eat healthier, to lose weight, to be more consistent… but something always seems to get in the way. Sound familiar? In the latest episode of the Fit in Real Life Podcast, I dig into those subtle yet powerful obstacles that keep you from making the changes you want. Sometimes, it’s not the big, obvious challenges but the tiny, overlooked mindsets that throw us o...

420: What to Do When You Feel Stuck and Unmotivated to Workout

Ever hit that point where you just don’t want to go ? You’ve been working hard, but suddenly, the motivation’s gone, energy is low, and you’re not sure what to do next. This happened to me last week, and it inspired this week's episode. I share exactly what to do when the motivation dips and energy is nowhere to be found. Here’s a quick preview of what I cover: Why feeling unmotivated sometimes is totally normal The importance of planning for low-energy days Tips on taking a “deload week” and wh...

419: Hormones, Metabolic Health, and Weight Loss with Ashley Fillmore

Is cardio really making you gain weight? Why isn’t your low-calorie diet working? In this episode of the Fit in Real Life podcast, I’m joined by Ashley Fillmore, a leading expert in sustainable weight loss, founder of Metabolic Fix™, and host of the Cheers to Your Success podcast. With nearly 20 years of experience, Ashley helps women heal their metabolism and balance their hormones for lifelong body transformation. Here’s what we dive into: Is Cardio Sabotaging Your Fat Loss? Is cardio good for...

418: Redefining Femininity, Letting Go of Societal Standards, and My 11-Month Post-Explant Update

It’s almost a year since my breast explant surgery. I’m sharing what the journey has really been like, from redefining my own version of femininity to discovering that confidence comes not from changing my body, but from accepting it as is. We often measure ourselves by our perceived “imperfections”—whether it’s our stomach, arms, skin, or scars—forgetting that we’re so much more than a sum of individual parts. If you've ever found yourself replaying that background noise of self-criticism, this...

417: The Best Shape For Your Life

For years, I was chasing that elusive goal of being in the best shape of my life... which, in my mind, meant effortlessly running up a long hill looking graceful—and without my thighs chafing. But lately, my goal has changed. Now, it’s not about being in the best shape OF my life, but in the best shape FOR my life. What does that even mean? It's about looking beyond the here and now. Sure, I still want to feel strong and confident, but now I’m also thinking about things like: Strengthening my bo...

416: 8 Tips to Get the Most Out of Your Strength Workout

Do you ever find yourself going to the gym but wondering if you're actually making progress? 🙋‍♀️ If so, you’re not alone! (Trust me, I’ve been there too... at least walking laps of the gym counts toward my daily steps... 🤔) In this week's episode of Fit in Real Life , I’m breaking down how to get the MOST out of your strength workout—because if you’re going to spend some time at the gym, you might as well get something for your effort! Here’s what we’re diving into: ✔️ How to warm up so that ...

415: 10 Popular Health Trends in 2024: What to Follow, What to Ignore

Social media is FULL of the latest fitness hacks, challenges, and quick-fix solutions. One minute you're told you need to lift heavy like a powerlifter, and the next you’re wondering if dry brushing your thighs will magically burn off that last bit of fat (spoiler: it won’t). It’s hard not to get swept up in all the promises of "rapid results" or "the one thing you need" for fat loss, strength, or wellness. But how do you know what advice is worth following—and what might just leave you sore, co...

414: 5 Questions that Sabotage Weight Loss

Are you tired of feeling stuck when it comes to your health and fitness goals? Do you ever wonder "why is it so hard to change when I know I need to?". It's probably because you're asking yourself the WRONG questions—and those questions could be the very thing keeping you from making real progress. In the latest episode of Fit in Real Life , I dive into the surprising power of the questions we ask ourselves every day. Whether you’re trying to lose weight, build strength, or simply take better ca...

413: 5 Things I've Learned from 6 Months of Therapy

I want to be real with you today. For years, I thought I didn’t need therapy. I would tell myself, “I already know what to do… I just need to do it" and "I'm not so bad" and "what would I learn that I don't already know?" Maybe you’ve had those same thoughts, too? It took me a long time before I actually took that step to talk to someone. And even when I did, I went in thinking I just needed a little nudge in the right direction—a reminder of what I already knew. In short, therapy has been LIFE ...

412: A Powerful Evening Affirmation to Break the Nighttime Eating Habit

Ever find yourself in a late-night snack battle? You know, where you promise you’ll stop after a few bites... but suddenly you're elbow-deep in chips or cookies? Me too. But here's the thing: it’s not just about resisting the urge—it’s about being intentional with how you end your day. In my latest podcast episode, I share one simple evening affirmation that’s been a game changer for me and my clients when it comes to beating those nighttime cravings. It’s not just fluffy words either. This affi...

411: How I Plan my Strength Workouts

When it comes to fitness, having a structured workout plan can make all the difference. It’s not just about showing up at the gym—it’s about knowing what to do, why you’re doing it, and how to make progress. In this week’s podcast, I share exactly how I design my workout plans to help you build strength, prevent injury, and create long-lasting results. Whether you’re just starting out or looking to fine-tune your routine, I’ll walk you through the key movements, why they matter, and how to creat...

410: Let this be your kick in the butt

Have you ever... ...eaten ALL. THE. CHIPS. because your kids opened the bag? ...polished off 3 glasses of wine because, well, it was a gift? ...blamed stress when you 'fell off the wagon?'. It’s easy to feel like the world (and people around us) are conspiring to derail our goals, but here’s the truth: it’s not about them. It’s about YOU. Let this week's podcast be your kick in the butt to start OWNING your choices and to stop letting feelings and circumstances dictate your choices. If you’ve ev...

409: Light Up Your Metabolism with Danielle Hamilton

What do headaches, fatigue, insomnia, sugar cravings, and weight loss resistance have in common? Well, besides that they are all unpleasant experiences, they are also all signs of blood sugar dysregulation. And while eating more protein and less sugary carbs can help, changing your diet might not be enough to stabilize blood sugar, reverse insulin resistance and lose weight. This week on the Fit and Vibrant You Podcast, I am joined by Danielle Hamilton, a Functional Nutritional Therapy Practitio...

408: How I'm Tracking My Habits (+ Which Habits I'm Tracking)

I have a love-hate relationship with tracking habits and activities. I wish I could get results and make great choices without tracking, but if I’m honest with myself, I’m WAY more consistent and focused when I do. Tracking makes me more aware of my habits, and when you measure something, you naturally try to improve it. As James Clear says, "You do not rise to the level of your goals. You fall to the level of your systems." It’s those small, daily actions that lead to the big changes we want to...

407: My Top Tips to Save Time in the Kitchen

SO MANY people swear that meal prep and planning will revolutionize their lives, make things easier, and dramatically improve their eating habits (and it's true, it will)... but then, they just don’t do it. Why not, you ask? Well, it turns out there are quite a few hurdles: Bandwidth to Get Started : We all have a million things on our plates, and starting something new can feel overwhelming. Perfectionism : The belief that everything needs to be perfect right out of the gate. Limiting Beliefs :...

406: 7 Questions to Ask If You're Feeling Stressed And Overwhelmed

Have you ever felt completely overwhelmed and stressed out? It’s that moment when everything seems too much to handle. You might feel the urge to numb out, cry, give up, or reach for comfort food. Perhaps you're even tempted to skip your workout because you’re just too busy. I can relate! That’s why I've put together this podcast on 7 powerful questions you can ask yourself when you're in such situations. And please, don't get overwhelmed by the number of questions. Simply choose one or two that...

405: 5 Diet Rules ACTUALLY Worth Following

Over 300 episodes ago (episode 103), I recorded a podcast called The Diet "Rules" that are Actually Worth Following. It was one of my most popular podcasts, and this week I'm doing an updated version. My goal is to simplify nutrition. To throw out the dogmatic cult like approach and start to explore what works for you, while allowing some flexibility so that you can still make progress while enjoying life. There’s no doubt, nutrition matters. What you put into your body will affect how you feel,...

404: The Truth Behind Health Studies

Have you ever been intrigued or perhaps confused by the sensational health claims you see on social media? Whether it's the latest superfood, a miracle supplement, or a new diet trend, understanding the truth behind these claims can be challenging. What should you believe? How much evidence is enough to change your habits? I'm excited to share with you the latest episode of the Fit + Vibrant You Podcast, where I explore the limitations of health studies and provide examples of how these sensatio...

403: Overcoming Plateaus, Finding Balance and Losing 80 Pounds with Michelle Pfile

Everything was going well in her life… except her weight. She was a smart, successful, driven person, why couldn’t she lose weight? Can you relate? I am thrilled to share a very real conversation with Michelle Pfile. We decided to let the conversation unfold naturally and I’m so glad we did. Michelle is a former Top 100 Aveda Salon and Spa owner who pivoted everything at the height of her career to find true fulfillment and purpose by helping women find freedom through health and wealth. Today w...

402: Redefining Self Care

Two months ago, If someone asked me if I take care of myself, I would answer yes. I strength train 2-3 x per week and hike or run the other days. I stretch and go for a walk most days. I journal most mornings and practice gratitude. I mostly choose healthy foods. I drink very little alcohol (and now not at all) I mostly enjoy my work. But then I read the book God on a Harley, and now I'm not so sure. In the book, God, who takes the character of the motorcyclist Joe, gives the main character six ...

401: Holistic Health Healing with Autumn McLees

Autumn was told that her autoimmune condition would affect her ability to have another baby. She was told that it was incurable. But Autumn was determined to find another way forward. When you Know Better, You Do Better. That’s the name of her podcast, and Autumn McLees is on a mission to share an alternative to traditional practices in health care the food industry, dentistry, childbirth and beyond. and equip others to explore holistic health. Some of the key points from our conversation: The i...

400: 3 Hormones You Need to Keep in Check to Lose Weight and Feel Good

I talk A LOT about mindset… but if you're trying to fight your physiology with mindset or willpower, you're going to lose. In this week's episode I go over 3 hormones you MUST pay attention to if you want to get the body, and life you want. We'll dive into WHY they matter, and most importantly WHAT TO DO to balance hormones so you can get to your happy, healthy body weight AND love the journey. Press play, better yet, go for a walk and press play, and join me on the Fit + Vibrant You Podcast! Wh...

399: Permission to Rest with Christine Jewell

Are you feeling burned out? Are you chasing success but feeling unfulfilled? Do you feel like you have the weight of the world on your shoulders? My friends, I am deeply honoured to have my good friend, Christine Jewell, on the Fit + Vibrant You Podcast. I personally get so much out of my conversations with Christine, whether as a guest on the podcast, or when we do our ‘walk and talks’. Christine is not only a true friend, but mentor and role model. In this podcast Christine shares: 💎 The mome...

398: 5 Things I Wish More Women Knew About Weight Loss

Exercise. Diet. Have a positive mindset. That pretty much sums up what most of us are taught about weight loss. And it can work... until it doesn't anymore. Join me on today's podcast as I share 5 things I wish more women knew about weight loss. If your goal is weight loss (or weight maintenance), this podcast is for you. And, if you're looking for help, I have a 12 week coaching program to coach women 40+ to end the struggle with food so they can lose weight without the obsession and feel free ...

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