Ever feel like the generic advice of "manage your stress" leaves you feeling more stressed than before? In this episode, I break down HOW you can actually manage your stress. You'll walk away from this episode with practical tips and a more neutral view of the term "stress". Enjoy!! Follow me on IG Apply for 1-1 Coaching...
Lessons I've learned in my 26th year of life, fitness & health edition! Thanks for all the support over the years, and I can't wait to keep growing with you all and providing value to you in your own journeys! Follow me on IG 1-1 Coaching program...
We've got another great guest on the show today! Dr. Meghan (a doctor of physical therapy), is on today to talk with us all about the pelvic floor AND under-fueling. Two big topics that we get to dive into! This episode includes: understanding the pelvic floor & its role in health and fitness, recongnizing symptoms of pelvic floor dysfunction, tips for taking care of your pelvic floor, relative energy deficiency, consequences of under-fueling, and more! Enjoy the show. Follow me on IG Learn ...
How do you know when it's time to end a dieting phase? Is there a specific number of weeks? Are there signs you should look out for? We are diving into ALL of that in today's episode! I'll cover 4 main things that could indicate it's time to come out of your deficit and as always, lots of context and practical takeaways throughout. Enjoy the episode! Don't forget to leave a rating and review to support the show, and share it with someone who would benefit. Appreciate you all! My Instagram (come ...
Getting started on a fitness journey can be SO intimidating. How much should you eat? What should you not eat? Should you lift or will you get bulky? What exercises should you do? Should you do cardio? Should you track steps? Should you be worries about your hormones? I see why so many people are scared to start, and give up so soon. So today, I’m going to share with you what I would do if I was starting from square one. In this episode, I cover the 5 things you should focus on FIRST if you are ...
Another Q&A this week! When should you use diet breaks? How do you know what ratio of carbs to fats you should eat? How often should you weigh yourself? and MORE. Just a chill episode answering some questions today! I hope you gain some insight and tools for your own journey in this episode. Timestamps are below. Follow me on IG . Don't be scared to reach out! Learn more about my 1-1 program . 1:30 - my progress from my deficit 2:36 - What is the best way to set up a 3 day training split? 13...
If you feel like you need to train 5 days a week to see progress and feel like you just can't keep up, this one is for you! With the right approach, you can see results without the gym taking up TONS of your time every week. These 10 tips will give you a great starting place, and will show you that you CAN make progress, even with a busy life! I hope you enjoy and learn lots! Timestamps are below. Check out my 1-1 program Follow me on IG 1:15 - Intro to the topic 2:35 - Support the show if it ad...
There are several approaches to dieting we can take, but which one is right for you? In this episode, I go over 10 different dieting strategies that I have used either with myself or with clients. Although all of these strategies get at the same underlying principle of being in a consistent deficit, these tools can make adherence easier and more enjoyable, and help to manage general diet fatigue. Remember, you don't have to over-complicate it just because. Find what works for YOU, and that may c...
Today, I am interviewing Dr. Kasey Jo on all things mindset. She has her Ph.D. in Psychology and has been in the health & fitness space for almost a decade. She blends nutrition and fitness with the essential mindset work necessary for success in any health & fitness journey. We talk about behavior change, self sabotage, boor body image, and more in the episode. It's packed with great info and practical tips, and I hope you love it! Timestamps below. Follow Dr. Kasey on IG Check out Kase...
Can weekends really ruin your progress? In today's episode, we are talking ALL about it. I dive into why it's so easy for calories to add up over the weekend, how that can cut into your deficit, and tips to avoid slowing or halting your progress. Enjoy!!! 1-1 Coaching: Learn More + Apply Follow/Message me on IG...
If you feel like you are getting your own way on your fitness journey and can’t seem to stick to what you need to do to make the changes you desire for your body and your health, this episode is for you! Today, we are talking about mindset shifts you MUST have for successful transformation (which I view as seeing the results you want, being able to sustain those, and maintaining a good relationship with food & the process as a whole along the way). Enjoy today’s show! Timestamps & links ...
Answering frequently asked questions regarding tracking macros in today's episode! There can be lots of confusion around this topic, so we are going to clear some of that up here. As always, hope you love the episode! Timestamps are below. Follow/Message me on IG Apply for 1-1 Coaching Be sure to rate & review if you're enjoying the show! xo 3:18 - What tracking app should I use? 5:26 - What all should I keep track of? 9:54 - Why are the calories off, even when I hit my macros? 13:03 - Shoul...
Tracking is a great tool, but it's not something I believe should be a 24/7 thing. In this episode, I'll dive into some signs that you may want to put a pause on tracking macros, and how to transition out of it in the best way possible! Timestamps are below. Follow/Message me on IG Apply for 1-1 Coaching 0:55 - I spend most of my life not tracking? 3:12 - Flaws in the "intuitive eating" model 5:15 - Tracking is an amazing tool 6:05 - An update on my current deficit phase 7:15 - Signs it might be...
How much cardio should you do in a cut? Can you make progress without tracking macros? We are back with another Q&A where I will answer those questions, and more! Lots of great topics to cover today (timestamps are below). If you ever have questions you'd like me to answer on the podcast, please get in touch on IG! Follow/Message me on IG Apply for 1-1 Coaching 1st Phorm free shipping Timestamps: 1:52 - How do I know how much cardio I should do in a cut? 14:00 - Can I see progress without tr...
If you've ever been confused on the topic of body recomp, this episode is for you! We dive into if recomp is really possible, who it's best fitting for, key variables for successful recomp, assessing progress, and more. You're in for a treat! Timestamps are below. Follow/Message me on IG Apply for 1-1 Coaching Timestamps: 1:55 - testimonials from my body recomp class 3:40 - defining terms (body composition & body recomp) 6:30 - body recomp vs a deficit & building phase 7:20 - can you act...
So many people set themselves up for miserable diets. My goal with this episode is to make sure that's not you! In today's episode, we discuss 6 different ways to make your diet easier and more enjoyable so that you can stick to it, see results, and sustain those results! Enjoy! Timestamps are below. Message me on IG - ask me a question for future Q&A episodes Apply for 1-1 Coaching 1:45 - Why this conversation is important 4:50 - Engineering an environment for success 11:44 - Having a tenta...
With so many workout programs out there, how do you know which ones are good? Today, we are talking about red flags to look out for in workout programs to help you filter through the online world of training. Enjoy! Timestamps below. Follow/Message me on IG (don't forget to ask about my free body recomp class!) Apply for 1-1 Coaching 2:34 - A very important preface to this episode that will give context to this subject (don't skip this!!!) 6:02 - Red flag 1: False advertising of results 8:58 - R...
What changes should you make to your diet when you are aiming to lose body fat? In this episode, I walk you through 10 things I personally change about my diet when I am in a caloric deficit aiming for fat loss. These changes are to ensure I not only get the best results possible, but also enjoy the process along the way! You'll get tons of practical tips to walk away from this episode with. Enjoy! Follow/message me on IG Follow me on TikTok Apply for 1-1 Coaching...
Do you struggle to maintain any progress you get? Or maybe you are nervous you are going to lose the progress you've made? This episode is for you! Today, we are talking about common mistakes I see when it comes to weight maintenance and maintaining your progress. Hope you enjoy! Follow/message me on IG! Apply for 1-1 Coaching...
It's a Q&A! And we've got some great questions to cover in this episode. Listen to my thoughts on meal plans, where to start if you are always bloated, 3 day training split, growing your glutes, and more. Timestamps are below! 2:53 - What are your thoughts on meal plans? 12:04 - Can I build muscle only training 3x a week? 18:10 - Do I really need to track my steps? 24:22 - Where should I start if I'm always bloated? 32:18 - How long should my diet last? 36:47 - What is the best way to grow y...
Feel like you keep falling off your plan? Struggling to get clients to adhere? Let's talk about red flags in your program that could be throwing off your (or your clients) adherence, and how you can fix it! In this episode, we talk about 10 different things you can keep in mind to improve your (or your clients) adherence. I know you will take away SO much value from this episode. Enjoy! Apply for 1-1 Coaching Message/Follow me on IG Download my meal prep guide Listen to the discipline episode...
You've heard the advice to "just eat in a calorie deficit". You've probably even said that you want to "recomp". What do these phrases really mean though, and how can you implement them into your journey? This episode will break down exactly that! Learn about how a calorie deficit really works, what actually makes up your total calories burned for the day, what is necessary for building muscle and losing fat at the same time, and more. Enjoy! Message me on IG! Apply for 1-1 Coaching...
The deepest dive into the scale you've probably ever heard. I'm giving you EVERYTHING you need to know! We dive into what even actually makes up the scale, common misbeliefs, when to use (and not to use) the scale, what other metrics can help us understand the scale better, and how to get more a more accurate assessment of your weight. You will walk away from this episode with a new outlook on the scale and how to use it in a more productive manner on your fitness journey. Enjoy! APPLY FOR 1-1 C...
Are you feeling frustrated by your lack of results for the work you put in at the gym? In today's episode, we dive into why you aren't seeing the changes you want to your body, despite working out! I start off by overviewing what changing your body really boils down to, and then I break down 10 reasons you might be stuck. We dive into training variables (exercise selection, tempo, rest times, & more), recovery factors, diet, & more! I know you are going to love this episode. Enjoy! Messa...
Ready to go deep into what it really means to have healthy digestion & a healthy gut? In this episode, I interview Haylee Colannino, an RD who is a wealth of knowledge on the gut. We talk about digestive health as a whole, symptoms that relate to your gut you may be unaware of, gut motility, testing, greens powders, probiotics, and more. I loved this interview, and I know you will too! Follow me on IG Follow Haylee on IG Check out Haylee's Podcast...
Do you feel like you make most of your decisions based on "good" vs "bad" labels you've created? Do you feel like you live your life on will-power mode eating "good" foods and eventually give in and overeat "bad" foods? This episode is for you! We get into the negative impacts of labeling foods as good vs bad, reflecting on what food actually means to you, how to learn more about food, and better ways to think about food decisions. I hope this episode positively impacts your journey! Improving y...
Feel like the all or nothing mindset is holding you back in your fitness journey? This is something I see all the time as a full time online health & fitness coach. I have not only helped hundreds of women overcome this mentality, but I overcame it in my own journey as well! In this episode, I go over 5 tips you can use to break past the all or nothing mentality for good. I hope this episode helps you on your journey! Apply for 1-1 Coaching Apply for a free nutrition audit Say hi on IG!...
How do you lose fat, AND keep it off? I've been working as on online health & fitness coach for exclusively women for several years, and I collected what my most successful dieters have in common! Ready to get off the hamster wheel of yoyo dieting and unsustainable results? This episode is for you. Enjoy! Apply for 1-1 Coaching Message me on IG!
This episode is the last convo you ever need on cultivating discipline in your life! I talk you through what discipline really is, why it's valuable, and 10 practical tips for building true discipline into your life. If you are the person who is always saying they "just need to be more disciplined", this one is for you. I hope you enjoy! Apply for 1-1 Coaching Say hi on IG! Goal setting episode...
This episode with guest, Aram Grigorian (@4weeks2thebeach), is packed FULL of valuable insights. This one is for coaches and non-coaches. We talk about misleading marketing, setting expectations, getting back to the basics, and much more. I hope you enjoy! Be sure to check out his links below. Aram's IG Aram's podcast Aram's live event...
