I'm taking a summer break or a sabbatical if you will. Today I'm giving you a behind the scene look as to why and 5 signs you might need to take a sabbatical too! I'll see you in August! Even though I'm on a summer break, you can still find me in the TRAINING FOR LIFE APP for all the habit based training you need to transform your body and mind! *** I’m Taking a Sabbatical! 5 Signs You Might Need to Take One Too HEY THERE! IF YOU CAUGHT THIS EPISODE IN THE SUMMER OF 2025 I’M TAKING A SUMMER BREA...
May 27, 2025•13 min
What is one of the biggest challenges you face as a midlife mom and working out? FINDING TIME! Girl, the thing is you will actually get back more time, more energy and focus when you do workout! We just have to do it strategically and with some habit hacking. Here are 8 ways you can actually save time working out as a midlife mom! Need a habit based fitness program made with you in mind? Grab a free 7 day trial in the TRAINING FOR LIFE APP! *** HABIT HACKS: -Get a free 7 day trial in the TRAININ...
May 22, 2025•9 min
What's a big reason your healthy habits don't stick as a midlife mom? You aren't tying them to your VALUES! Value drive habits help create more meaning and you're likely to stay consistent when your values are tied to your habits. Today we'll chat with Chase Williams about how to take action with your value based habits for your health and all areas of your life. Want to learn the system to help you break up with diet culture and the all or nothing mentality? Listen to the free private podcast, ...
May 19, 2025•50 min•Ep. 296
What's the hardest part about our health as a midlife moms? JUST DOING IT! That's why we need habit strategy like we teach here on the show...to help you take action! Today I'm going to help give you a nudge to help motivate you to JUST DO IT (like NIKE!) Need some healthy habit ideas to start taking action? Grab my free download, the HEALTHY HABITS CHEAT sheet to help you get started! *** HABIT HACKS: -Get a free 7 day trial in the TRAINING FOR LIFE app! -Need 1:1 accountability for your habits...
May 15, 2025•7 min
Discipline leads to freedom when it comes to your health as a midlife mom. Unfortunately, our own past failures and toxic diet culture upbringing sometimes means we associate discipline with being restrictive or following extreme dieting rules. Today I'm going to share specific examples of how your healthy habits can lead to discipline and freedom in your body, mind and spirit. Let's unravel the diet culture mentality we grew up with together and lose the decision fatigue in my private podcast s...
May 12, 2025•12 min•Ep. 295
Meal prepping and following along with complicated recipes can be rather overwhelming for a busy working midlife mom! Today we're revisiting one of my favorite habit hacks--ingredient meals! This saves you time, eliminates decision fatigue and helps you reach your food freedom goals! I'll even share some specific examples of how to prep your ingredient meals for multiple taco inspired dishes! Grab my 5 Weeknight Ingredient Meals download (kid approved with a grocery list included!) *** HABIT HAC...
May 08, 2025•9 min
Due to our very busy, and overwhelming lives as working midlife moms--nutrition can be as well very overwhelming, even emotional and sometimes even an afterthought! Not to mention the toxic diet culture mentality that we have been exposed to over the years, we tend to overcomplicate eating. Today we're going to take a more simple and holistic approach to nutrition that supports your body, mind and spirit with our friend, Cara Clark. Want to lose the diet culture mentality and start training for ...
May 05, 2025•45 min•Ep. 294
Sometimes we tend to determine our worth or the quality of your workout by the calorie burn. However, when you find yourself strength training--you might notice you aren't sweating buckets or having a high calorie burn and you might think it isn't that effective. This is actually one of the most effective things you can do to turn into a fat burning machine and have a post workout afterburn that boosts your metabolism. Today we'll focus on the benefits of strength training and habits you can imp...
May 01, 2025•11 min
When you're a midlife mom, you have seen so many restrictive diets throughout the years and you have probably tried many as well! However, that doesn't work anymore and all of the chronic restricting and yo-yo dieting has wrecked havoc on your metabolism! Today we're going to chat about why extreme restriction is probably causing you weight gain and some tips to help you heal your metabolism with healthy and sustainable habits. It's not your fault that you have been exposed to so much toxic diet...
Apr 28, 2025•12 min•Ep. 293
When I work with my clients, their goals usually include fat loss and/or muscle gain. The requires some specific workout programming like we do here and dialing in your nutrition, but some patience and a mindset shift. Today I'm going to share the "paper towel theory" to help you shift the mindset it takes when you are trying to lose weight so you don't lose hope and keep going! It's all about progress, not perfection--just TRAINING FOR LIFE! Need a progressive overload program that will help yo...
Apr 24, 2025•6 min
If you want to see and feel results from your workouts, you need to stop doing random workouts each week! Following a program consistently and specifically made for midlife women (supporting your hormones, muscle growth and time efficiency) will ensure you watch your body composition change and confidence grow! Today I'm sharing 4 reasons why you need to follow a workout program made for you! To help you do this, I'm so excited about the latest drop of my signature 12 week program, THRIVE! I hav...
Apr 22, 2025•9 min
Supplements aren't a magic pill and solve all of your hormonal imbalances, girl! (no matter what anyone tells you on TikTok or IG!) You still have to put in the work with your healthy habits and create a lifestyle that leads to optimal health for yourself. However, supplements certainly add to those healthy habits you have in place! Today we're going to chat with Ashley Rocha of LadyWell to help us learn more about how to use supplements to enhance our healthy habits! Need help creating habit lo...
Apr 21, 2025•32 min•Ep. 292
Everyone is talking about getting more protein in! It's everywhere online and we have for sure chatted about it here on the show. But what if you are going overboard on your protein? Protein does actually count towards your calories so if you are overeating protein over what you need for your daily calories (regardless if you're maintaining or in a deficit) it could cause some weight gain! Listen in for a few tips to help you know your numbers so you can use protein in the correct way to help bu...
Apr 17, 2025•10 min
Having a hard time even getting started with a healthy habit due to the overwhelm you face as a midlife mom? Here's the secret to making your healthy habits stick--just get started. Today I'm going to share 3 starting rituals for your fitness, food freedom and mindset habits that are tiny to begin with, but have a trickle down effect that will build consistency and results! Grab the HEALTHY HABITS CHEAT SHEET for 60 healthy habit ideas and the 3 step process to help you just do it! *** HABIT HAC...
Apr 14, 2025•15 min•Ep. 291
Consistently following along a workout program (in particular a progressive overload strength training program) is how you will finally see results! But what if you get bored? You're tired of doing the same workouts week after week? I have 4 tips to help you not get bored, have some fun, all while staying on track to reach your fitness goals! Grab my signature 12 week progressive overload program, THRIVE! You get lifetime access to all updates, my signature habit course and a private podcast fee...
Apr 10, 2025•8 min
Cancer rates have risen over the years, and so have various alternative treatments . However, there is no one size fits all treatment or even diagnosis. So we're chatting with expert, Katrina Foe, about habits you can be implementing now to help prevent cancer, but also habit that can help during your cancer treatment as well. *** About Katrina: Katrina Foe became a functional practitioner after getting her own breast cancer into remission 100% naturally. She is board certified in holistic nutri...
Apr 07, 2025•52 min•Ep. 290
I felt really called to record this episode for you after hearing this quote at church: "Faith is an action verb, not a noun." This means not just in God, but in yourself and your potential. This takes action and not just a feeling so today I'm going to share some faith habits that you can put into action today! *** HABIT HACKS: -Get a free 7 day trial in the TRAINING FOR LIFE app! -Need 1:1 accountability for your habits? Schedule a FREE DISCOVERY CALL to find out more! - CHECK OUT THE FREEBIE ...
Apr 03, 2025•9 min
When it comes to behavior change and making your healthy habits stick, often times it's our own thoughts and beliefs that get in the way. Today I'm going to go over a tool I personally use and also use with my 1:1 clients called the CTFAR Model. You can utilize this self-coaching tool as well to ensure your habits are strong and will stick so you can finally see and feel results! We often have an all or nothing mentality when it comes to health and reframing those thoughts will allow your habits...
Mar 31, 2025•16 min•Ep. 289
Why is it that the more we have sugar, the more we crave it? As midlife moms, there could be a variety of factors like our hormones, stress, and well...just a daily habit of having sweet stuff. Today we are going to use our own biology today habit hack your sweet tooth (all without total restriction!) Need help creating your own habit loops to replace your sugar habit? Sign up for the free 3 day email challenge, HABIT LOOPT BOOTCAMP ! *** HABIT HACKS: -Get a free 7 day trial in the TRAINING FOR ...
Mar 27, 2025•9 min
Your gut know's what's up! But are you listening to it? Women statistically suffer from bloating and constipation due to a variety of lifestyle and diet issues but also fluctuating hormones. Pooping can be an issue for many of us and your body is telling you something is off, but where do you start? Today's guest, Liz Roman-The Poop Queen, is going to help us with some habits to help us become regular and also feel better from the inside/out! We are carrying a heavy load feeling the pressure and...
Mar 24, 2025•56 min•Ep. 288
10k steps a day is a great goal to have to keep you moving and burning calories! This is the NEAT effect (non-exercise activity thermogenesis) and so important outside of your daily workout in order to transform your body and mind as a midlife mom. Today I'm sharing the benefits of more steps and 10 tips to help you consistently get in 10k steps every day! I’m so excited so share the new TRAINING FOR LIFE 21 DAY CHALLENGE! We start April 1st and for 21 days you’ll be tracking those three habits!...
Mar 20, 2025•11 min
I often get asked when I'm a guest on other podcasts, "What are the top habits you would suggest to a midlife mom?" I'm sharing those top habits today on the show based off of the basic fundamental needs a midlife moms needs to help support her energy (body and mind) to help her through her busy day. Now to help you do this, (b/c that’s why this show exists…to help you actually take action) I’m so excited so share the new TRAINING FOR LIFE 21 DAY CHALLENGE! We start April 1st and for 21 days you...
Mar 17, 2025•11 min•Ep. 287
Do you easily break promises to yourself? Creating non-negotiables for your healthy habits is a major mindset habit hack for busy working midlife moms that allows your habits to become consistent and automatic, plus actually create more energy and give you back time! Today I'm sharing 5 examples and encouraging you to pick your own 5 non-negotitable habits as well! Why do women have to do habits differently? Listen to the private podcast series, ATOMIC HABITS FOR WOMEN , to learn the habit strat...
Mar 13, 2025•9 min
Woman have been going through perimenopause and menopause for years! However, you don't have to suffer through that season! Today we're chatting with Healthy Emmie about proactive habits you can start doing now so when you hit perimenopause, you will have more control and ease into with grace! Want to try my 12 week progressive overload program, THRIVE? Go download it now! About Emmie Keefe: Healthy Emmie is a Nutritionist, Weight Loss Specialist, and creator of the Slim Program, helping individ...
Mar 10, 2025•40 min•Ep. 286
We know as midlife moms we need to fuel our bodies with protein to help us build and maintain muscle (especially if you're working through a progressive overload program!) But getting enough protein could mean you're feeling full and even getting the ick from all the protein you're eating. Let's chat about 10 creative ways to get in more protein without getting that ick! Want a sneak peek of my habit based fitness programming? Grab the TRAINING FOR LIFE sneak peek with a download of my progressi...
Mar 06, 2025•10 min
What makes a habit stick? We tend to try to do it all, but it's the TINY HABITS that add up to a major transformation. Today we're chatting more about the concept of TINY HABITS by BJ Fogg and how this is a way less overwhelming way to ensure you habits stick so you can stay consistent and see and feel results. Take action with 9 tiny habits that I'm sharing with you today! Need some more habit strategy catered toward midlife moms? Enroll now for free in my 3 day email challenge, HABIT LOOP BOOT...
Mar 03, 2025•18 min•Ep. 285
Ever feel fluffy after lifting weights? No worries! We're going to breakdown today why this happens and how to change your mindset when it does so you can continue your strength training journey vs. giving up when old dieting mentality kicks in. I have 4 habits you can do today to lose the fluff while still getting stronger! Want to download my 12 week progressive overload program, THRIVE? Grab the download and start TRAINING FOR LIFE! *** HABIT HACKS: -Get a free 7 day trial in the TRAINING FOR...
Feb 27, 2025•12 min
Strength training is a long term investment! Just like your 401K, you can't make one deposit or do one workout and get immediate results overnight! Today we're chatting with Niki Sims of Barbell Logic to help you change your mindset when it comes to strength training for midlife moms and the actual long term benefits you can expect with the tiny habits/deposits you do now! Get a free 7 day trial of the TRAINING FOR LIFE APP! This is habit based fitness training for midlife moms. About Niki: Niki...
Feb 24, 2025•35 min•Ep. 284
I'm sure you have heard of the 80/20 rule where 80% of your results come from 20% of your efforts. W e often associate this with being "good" 80% of the time and "bad" 20% of the time when it comes to your health. We got this all wrong! Today I'm going to help you shift your mindset on the 80/20 rule to help you see that you can use tiny habits to make a big impact instead! Diet culture has led us into thinking as midlife moms that we are good or bad depending on our health choices and that's no...
Feb 20, 2025•9 min
Ever find yourself being forget or repeating yourself or even feeling like you can't stay on task because you get too distracted easily? You might have some brain fog! Even as we enter perimenopause as midlife moms, brain fog can happen due to the fluctuation of hormones! Let's chat about 10 habits to help you combat the brain fog! We have a lot of tabs open as busy working midlife moms and that's why we have to do habits differently! Listen to the private podcast, Atomic Habits for Women to lea...
Feb 17, 2025•12 min•Ep. 283
