On today's episode as part of the Fit Girl Fall series, I'm sitting down to discuss a question submitted by our amazing listener Abbey on the benefits and drawbacks of traditional weight lifting versus a la carte fitness classes. We all know that using progressive overload as a technique when lifting weights allows your muscles to be challenged so you can see the results you want – but what happens when you do a la carte fitness classes such as Peloton Strength workouts? Do these workouts impact...
Oct 27, 2025•16 min
On today's episode as part of the Fit Girl Fall series, I am sitting down to discuss the truth around fasting for fat loss. Have you ever felt pressured to intermittent fast because of information you've seen on social media? Today I want to set the record straight by breaking down both the pros and cons to fasting as an approach to losing body fat, alongside what I want every woman to understand whether or not they decide to use this tool on their fitness journeys. My goal by the end of the epi...
Oct 23, 2025•16 min
On today's episode as part of the Fit Girl Fall series, I'm sitting down to discuss how much protein you actually need to be eating per day if your goal is to lose fat and lean out. When it comes to protein, unfortunately much of the advice online makes you think that you need to eat like a bodybuilder to get fit – when that's the farthest from the truth. Instead, today's episode is going to walk you through three simple approaches to figuring out how much protein you actually should be eating p...
Oct 20, 2025•14 min
On today's episode as part of the Fit Girl Fall series, I am discussing 5 fast food orders I'd eat if I was out and about, needing food but still wanted to stay on track with my fitness goals. If you're a busy woman that needs easy options that are quick, convenient and still pack protein and fiber when you're miles from your kitchen, stuck at an airport, or juggling a crazy day – these options are realistic suggestions that will save you when your schedule takes over your day. Plus, I also am s...
Oct 16, 2025•19 min
On today's episode I am sitting down solo to show you just how simple fat loss can be when you have a realistic, repeatable meal plan you actually love. Most women feel intimidated when it comes to eating right for their goals because it feels difficult to stay consistent. That's why in this episode, I'm breaking down my ultimate strategy for easy, high-protein, high-fiber meals that not only burn more calories naturally but genuinely fit into your real life, whether you're juggling work, family...
Oct 13, 2025•18 min
On today's episode as part of the Fit Girl Fall series, I am sitting down to discuss how to approach losing body fat without having to give up your social life, going out to eat and enjoying food. Many women when on a diet program intentionally trying to lose body fat get anxious when they have meals out or events that can have tempting food options. While it's important to eat at home – it isn't realistic to think that you'll never go out to eat… even when you're trying to get fit and lose weig...
Oct 09, 2025•16 min
On today's episode as part of the Fit Girl Fall series, I am sitting down to discuss two ways to approach calculating your calories for fat loss regardless of if you want to track your food intake. Determining your target calorie deficit is an important core step towards your journey to losing body fat because without context into how much you should be eating, it's very challenging (if not impossible) to determine the daily food plan you should be following. For this reason, I'll be sharing two...
Oct 06, 2025•16 min
Fit Girl Fall is here! On today's episode I am kicking off our Fall Fat Loss series by sharing my top tips to see more progress physically over the next 30 days than you have all year. If you're feeling stuck in a rut with your progress, the scale isn't moving and you know something needs to change but you aren't sure what – the tips in this episode are going to guide you in the right direction so you make intentional changes that are guaranteed to produce incredible results. The strategies in t...
Oct 02, 2025•13 min
Welcome to Fit Girl Fall 2025! Every October I hit reset with my signature Fit Girl Fall Series and choose a theme specific to help you with your diet and exercise routines relevant to this busy time of year. For the entire month of October I stick to this theme with every episode that I release alongside dropping two episodes every single week. This year, the theme is focused on fat loss. Whether your goal is to shed body fat, refine your approach and tighten up your nutrition and workouts, or ...
Oct 02, 2025•5 min
On today's episode I am sitting down solo to discuss all things weight loss weigh-ins as inspired by one of our amazing listener's named Kelsey who left a comment on a recent episode on Spotify regarding how often she should be weighing in. In this, I'm discussing how to approach weigh-ins, how often you should weigh in, when it's appropriate to stop weighing in as frequently or even at all if it's impacting your mental health and how to not let the number on the scale get the best of you accord...
Sep 29, 2025•12 min
In today's solo episode, I'm breaking down four hard-hitting truths every woman needs to hear about what it really takes to accelerate fat loss. You'll learn why chasing quick fixes and week-to-week results often keep you stuck, the pitfalls of "all or nothing" thinking, and the real reason the 80/20 rule often backfires. If you're ready to finally see consistent progress without burnout or self-sabotage, this episode will show you the exact mindset shifts and scientific strategies to break the ...
Sep 25, 2025•25 min
On today's episode, I'm sharing the 3 things I specifically changed to break through my most recent weight loss plateau and finally fit back into my pre-pregnancy jeans. I'm discussing the exact shifts I made to finally move the scale again, what really worked for me, what I had to stop wasting my energy on, and most importantly how I was able to get back into my pre-pregnancy jeans without miserable dieting extremes. If you're stuck in a weight loss plateau and want science-backed strategies th...
Sep 18, 2025•22 min
On today's episode, I am sitting down solo to answer a question submitted by one of our amazing listener's named Rachel regarding the rising trend of using GLP-1 weight loss medications, especially among postpartum moms and women with just a few pounds to lose. If you've ever wondered whether you really need weight loss meds, or if seeing everyone around you take the "quick fix" makes you feel like you're missing out, this one is for you. I'm getting brutally honest about why I'm choosing not to...
Sep 15, 2025•18 min
On today's episode, I sit down with Jenna who is a busy physician assistant that found herself stuck after gaining weight after getting married and her honeymoon phase. Between 10-hour shifts, long commutes, and social events, Jenna wondered if it was even possible to feel good in her body again without dieting rules taking over her life. What changed everything? Learning how to fuel her metabolism strategically while still making room for real life. In just 6 months, Jenna has lost 22 pounds (a...
Sep 11, 2025•39 min
Today's solo episode is inspired by a listener, Gianna, regarding how to get more protein into your diet for the goal of body fat loss. Similar to episode 310 on the 10 best sources of fiber – I'm breaking down the 10 best protein sources to help you burn body fat, increase your daily caloric burn and boost your metabolism for fat loss. This way you get full and improve your metabolic engine to see results, and feel amazing while you do it. Plus for each source of protein I'm also providing easy...
Sep 04, 2025•25 min
Today's mini episode is inspired by a listener, Jessica, who asked why you can work out consistently and eat healthy but still not look like you work out. I'm breaking down four surprising, but simple, reasons you might not look like you work out despite all your hard work, and why knowing what to do doesn't always make it easy to follow through. You'll walk away with simple strategies, mindset shifts, and science-backed tips to finally see the results you've been working for. 1:1 Coaching with ...
Sep 01, 2025•18 min
On today's episode, I'm answering a question from listener Maribel about how to lose weight and feel your best during perimenopause and menopause. I'm breaking down my 3 P's strategy for menopausal weight loss, including the mindset shifts and nutrition adjustments that help women finally see results when "what used to work" no longer does. You'll learn the most common mistake that keeps women stuck, the key nutrition change most women 40 years and older overlook, and how to confidently adapt yo...
Aug 28, 2025•22 min
On today's solo episode, I'm answering a listener question from Steph regarding if you should focus on fat loss or muscle building FIRST if you are starting your journey out at a higher body fat percentage. With so much conflicting advice out there about calorie deficits, strength training, and the "right" way to transform your body, it's easy to feel overwhelmed and even confused about the approach you're taking. That's why in this episode, my goal is to help you cut through the noise and under...
Aug 21, 2025•17 min
On today's episode, I am sitting down solo to answer a question submitted by one of our amazing listeners named Alyssa regarding why you're still hungry after you eat. If you've ever finished a meal only to find yourself eyeing snacks and craving something else thirty minutes later – this episode is going to give you seven of the most common reasons this might be happening and what you can do about it. You'll learn some of the mistakes you may be making that surprisingly sabotages your fullness ...
Aug 18, 2025•20 min
On today's episode, I am sitting down solo to address one of the most common issues women face when losing weight: Knowing what to do, but struggling to do it. You know you shouldn't eat chips out of the bag and you know you shouldn't skip your workout… but that doesn't mean it's easy. Some days losing weight can feel like an emotional battle where you're fighting yourself at every turn. That's why I'm breaking down the 4 biggest reasons women get in their own way and exactly how to break throug...
Aug 14, 2025•26 min
On today's episode, I am sitting down solo to answer a question submitted by one of our amazing listeners named Ella on how to tone your legs so they look leaner and stronger. To help you achieve this goal, I'm breaking down the two core things you need to focus on if you want lean and toned legs – alongside sharing my top tips I swear by to enhance your results… especially when it comes to your training. 1:1 Coaching with Lauren and Our Team of Dietitians: HERE To connect with Lauren, click HER...
Aug 07, 2025•22 min
Welcome to the Mini Cut Series! On today's fifth and final episode of this mini series, I'm addressing what happens if you decide to NOT focus on exercise during a fat loss mini cut. In today's episode I'm sharing the real-life strategies I used during my own 45 pound weight loss journey as a postpartum mom to make sustainable progress without the pressure to be "perfect" with my workout routine… especially when I didn't have access to a gym or even the ability to walk outside in the thick of wi...
Aug 01, 2025•12 min
Welcome to the Mini Cut Series! In Part 4 of our series, I'm breaking down one of the biggest misconceptions around mini cuts: YOUR RESULTS. When you think about weight loss… Do you tend to always expect dramatic results right when you make changes to your diet and exercise routine? Or do you have a tried and true method for tracking progress that gives you clarity (not disappointment) on when you can expect to see progress based on the realistic science of fat loss? If your expectations of resu...
Jul 31, 2025•11 min
Welcome to the Mini Cut Series! Today in Part 3, I'm sharing my favorite four-step blueprint I use with my clients for planning and executing a successful fat loss cut. The meal planning approach I outline in this episode will allow you to easily move from maintenance to cut weeks without tracking or overwhelm, that way you can lock in when it's important to and fit in flexibility when it's also needed. By the end of this episode you'll walk away with straightforward strategies to streamline you...
Jul 30, 2025•11 min
Welcome to the Mini Cut Series! We're back with Part 2 in today's episode to answer a question I get all the time: How long is it actually safe to stay in a fat loss cut or calorie deficit and are you doing more harm than good by pushing it too far? If you're confused by all the conflicting advice and wondering if you need to schedule breaks or just power through, this mini-episode is your must-listen. I'll break down what really happens to your metabolism in a cut, the science and strategy behi...
Jul 29, 2025•13 min
Welcome to the Mini Cut Series! All week, I'm dropping bite-sized episodes to help you implement my new 7 Day Cut Plan with ease. Today, we're diving into Part 1 on what exactly is a fat loss mini cut, and do you really need to go "all in" every single week to see results? If restrictive diets have left you feeling overwhelmed or like you need to be perfect for months, this episode will flip that script. I'm sharing my journey of losing 45 pounds postpartum using my signature mini cut strategy –...
Jul 28, 2025•10 min
On today's episode, I am sitting down solo to answer a question submitted by one of our amazing listeners named Josie regarding how to keep your morale high when fat loss progress isn't showing up where you expect it (or want it) most. If you've ever felt discouraged by slow changes, losing weight in the "wrong places," or questioned your ability to stay motivated, this episode is an absolute must-listen. In this episode, I reveal the 4 mindset shifts and strategies I use with every client to ma...
Jul 24, 2025•29 min
In today's solo episode, I'm unpacking a key reason you may not be seeing results despite hitting your protein goals. The missing link? Fiber. I'm breaking down the 10 best fiber sources to help you reset your gut, rev up your metabolism naturally and balance your blood sugar — that way you can finally feel full and see real fat loss progress. You'll learn how much fiber you need to be eating per day, why fiber is the most underrated fat loss tool, how it works alongside protein for blood sugar ...
Jul 21, 2025•24 min
In this solo Q&A episode, I'm answering a question from listener Cortney: How do you choose the right protein powder with so many options out there? I'll walk you through the top four things I look for as a dietitian, plus one red flag most women overlook. You'll also hear which brand I personally use and why, alongside some third-party organizations that offer testing and certification programs for dietary supplements like protein powders to help assure the products you purchase contain the...
Jul 17, 2025•19 min
On today's episode, I am sitting down solo to answer a question submitted by one of our amazing listeners named Stephanie regarding how to actually enjoy summer barbecues, parties, and endless social events without sabotaging your fat loss goals. If the thought of events during this season have left you feeling anxious about what is going to be served, or perhaps fearing that you'll undo all your hard work in just one meal – I'm dedicating this episode to sharing subtle but realistic tips you ca...
Jul 14, 2025•24 min
