New year, new me, right? It’s that time of year when I see many people setting their body goals for the year ahead. But, my friend, you are setting yourself up to fail if you don’t go into the year with a game plan. In this episode, I will explain why it's important to have a game plan, to set goals, and to have a roadmap for the entire year. I will then explain exactly how I would plan that out step by step. So, if you are ready to head into 2025 with your best foot forward to reach your body g...
Dec 24, 2024•31 min•Ep. 78
I can not believe I am three months postpartum at the time of recording this episode. And let me tell you, I just love talking about my postpartum experience. So, I thought it was about time I gave you all an update. In today's episode, I’m sharing an in-depth look into my postpartum journey and dive into the various aspects of this new phase, from body changes to emotional experiences and everything in between. I address the popular but often misleading concept of "bouncing back" and share why ...
Dec 17, 2024•18 min•Ep. 77
Could you improve your health and fitness results by using nutrient timing? While focusing on getting the right macronutrients is a priority, nutrient timing could help you optimize your results. In this episode, I break down the two main categories as it pertains to nutrient timing - how to time nutrients around workouts and sleep. So, I’ll be breaking down the best times to eat protein, carbs and fats based on the current scientific research for those two categories and how it can help maximiz...
Dec 10, 2024•22 min•Ep. 76
Will intermittent fasting work for your goals? This is a common question that is dropped into my DM’s, so in this episode, I will break down what you need to know to make the right decision around time-restricted feeding, also known as TRF or fasting. We'll break down the pros and cons of fasting for both muscle development and fat loss, and discuss the role protein intake plays in achieving muscle protein synthesis. I'll also share strategic advice on navigating social events and managing hunge...
Dec 03, 2024•23 min•Ep. 75
Is there a right way and wrong way to do ‘health’? With all the information out there, it can be easy to fall into the trap of thinking that way. That’s why, in this episode, I am exploring the gray area in between. We'll explore the black-and-white thinking surrounding health and wellness, the pressure to pursue perfection, and the often-overlooked gray area where balance and mental well-being reside. I'll share personal insights and practical tips for navigating this gray area, from making min...
Nov 26, 2024•24 min•Ep. 74
How often do you find yourself adopting the mindset of ‘once I have X, then I can do Y’? Whether that’s fitness, health or anything else in your life, we have all been there. In today's episode, I'll debunk this common belief and share how taking "messy action" can pave the way to your goals, no matter the conditions. I'll walk you through my own postpartum journey, where I overcame the excuse of needing a home gym to start working out, and how this mindset shift transformed my path to wellness....
Nov 19, 2024•22 min•Ep. 73
Are you a breastfeeding mama wondering if it is possible to achieve body recomposition during this phase of your life? I recently sat down with Dr. Shannon on her podcast ‘ The Dr. Shannon Show’ to answer this question. We discussed the unique caloric and macronutrient needs during breastfeeding, the role of hormones on our body's hunger cues, and my recommendations for pursuing body recomposition during breastfeeding. If you are ready to find the balance between breastfeeding and your body goal...
Nov 12, 2024•35 min•Ep. 72
It’s the question I get asked almost every day: “Do I need to be in a calorie deficit to lose body fat?” And while the answer to this question could seem like a yes or no, there is so much more to unpack. This episode will highlight what you need to know about being in a calorie deficit and what it really takes to lose body fat. I’ll dive into the differences between weight loss and fat loss, the critical role of macronutrients, and why not all calorie deficits are equal. And if you have been re...
Nov 05, 2024•26 min•Ep. 71
Have you ever felt like you and your partner aren’t on the same page? Our relationships directly impact our overall health, and that is why I am excited to have Stephanie Rigg on this episode to teach us about attachment styles and what they can mean for your relationship. Stephanie Rigg is a certified relationship coach and host of the On Attachment podcast. Her work explores how an understanding of our attachment patterns can help us to build healthier, more fulfilling relationships with ourse...
Oct 29, 2024•38 min•Ep. 70
Have you ever found yourself fearing carbohydrates? Are you guilty of cutting out entire food groups, often to the detriment of living your life? In this episode, I am joined by Dani from @danishealthyeats to share how she overcame her fear of carbs and orthorexia. Dani Breiner is a holistic nutritionist & personal trainer. After battling an eating disorder for over ten years & helping support her fiancé through a rare cancer diagnosis, she began sharing wholesome, real-food recipes onli...
Oct 22, 2024•35 min•Ep. 69
Have you been wondering if it is time to enter a reverse diet? You aren’t the only one. I once again opened up a Q&A on my Instagram Stories to answer your most-asked questions. In this episode, we're diving into when to enter a reverse diet. Plus, I’ll tackle two more hot topics that always pop up: choosing between hitting protein or your calories and the right amount of time to spend in maintenance. Tune in to this bite-sized episode to find out the answers! 🆓 Register for my FREE Trainin...
Oct 15, 2024•24 min•Ep. 68
Are you getting too hung up on the number on those dang scales? The scale is just one data point and can be misleading if relied upon alone to gauge progress. If the scale has been messing with your confidence or mental well-being, this discussion is for you. I'll walk you through the importance of using additional progress markers such as body measurements, photos, and biofeedback to get a holistic view of your journey. We’ll also touch on advanced methods like DEXA scans for those who crave de...
Oct 08, 2024•27 min•Ep. 67
Are you struggling to navigate the complexities of fertility and PCOS? Finding reliable answers can often feel disheartening. That’s why I’m so excited to bring you this episode with Cory Ruth of @thewomensdietitian , my go-to expert for all things related to PCOS. Cory Ruth is a Registered Dietitian Nutritionist and women's health expert & is the founder and principal of The Women's Dietitian, a private practice and digital platform for women seeking nutrition support for hormone balance, P...
Oct 01, 2024•41 min•Ep. 66
It's finally here—the episode many of you have been waiting for: my birth story. While things didn't go exactly as planned, I still view it as a profoundly positive experience, and I'm thrilled to share every detail with you. Join me as I recount the intense labor, the relentless contractions, and the critical decision to opt for an epidural. I'll highlight the incredible importance of having support, the need to stay flexible with your birth plan, and how taking charge of your choices can trans...
Sep 24, 2024•52 min•Ep. 65
Transforming your eating habits and body at any age can seem like an uphill battle, but get ready to be inspired. In this client spotlight episode, I'm joined by Jamie, a proud graduate of The Macro Accelerator (TMA) program, who completely transformed her body at 40. Jamie is a 41 year old teacher who has struggled with her relationship with food and exercise for most of her life. In 2023, she was introduced to the idea of macro counting and while normally she has a difficult time with change, ...
Sep 17, 2024•48 min•Ep. 64
Is it ever too late to start strength training? You might be surprised to learn that the answer is a resounding no. To explore the transformative benefits of strength training, I'm joined by Angie Ward of @angiesfitfix . Angie is a mom of 5 and a grandma to 2, so she knows how tough it can be to fit fitness into a busy lifestyle! In her 28 years of experience in the fitness industry, Angie has coached just about every fitness format, from cycle to yoga to HIIT, but over the last 10 years, her pr...
Sep 10, 2024•37 min•Ep. 63
Are you ready to use protein to its full advantage? There is a reason I am known as the protein queen, and in this episode, I am going to share with you exactly how you can use protein for fat loss. I’ll be sharing how protein can boost satiety, reduce hunger, enhance caloric burn, and regulate blood sugar levels. I’ll also share practical tips for increasing protein intake without overloading with fats. So grab your headphones, fill up your water, and get ready to learn how you can harness the ...
Sep 03, 2024•24 min•Ep. 62
If you are a new mom entering the postpartum period and are looking for some honest, real-life advice and stories, then you are in the right place. In this episode, I am joined by Tayla Burke and Tori Dietz for a heartfelt discussion on navigating the postpartum period. Tayla & Tori are the co-hosts behind Did We Just Become MILFS? the new mom podcast where they dive headfirst into the wild and wonderful world of motherhood while simultaneously fighting to keep their own identities alive. Th...
Aug 27, 2024•46 min•Ep. 61
Ever wondered if it's possible to reduce cellulite? In this episode, we're diving into the science behind cellulite and the myths surrounding all those creams and lotions that claim to eliminate it. Spoiler: they're not quite what they claim to be. We'll explore what cellulite really is, how common it is (hint: 80 to 90% of women have it), and what factors contribute to its development. Plus, I'll share evidence-based strategies for reducing its appearance, including fat loss, strength training,...
Aug 20, 2024•15 min•Ep. 60
If I asked about your fitness goals, chances are you’d say, ‘I want to lose fat and build muscle.’ But is it really possible to achieve both simultaneously? In this episode, I'll delve into the complexities of body transformation and discuss why there's no one-size-fits-all answer. We'll explore the concept of nutrition periodization and how achieving sustainable progress often requires cycling through different phases while tuning into your body’s unique responses. If you’re wondering whether t...
Aug 13, 2024•28 min•Ep. 59
Have you heard of the term insulin resistance but are unsure what it means, let alone how it can affect your health and well-being? This is a hot topic that I have wanted to cover for some time, and I have finally found the guest for it – Dr. Morgan Nolte. Dr. Morgan Nolte is a board-certified clinical specialist in geriatric physical therapy. Recognizing a lack of preventative education and care that focused on reversing risk factors instead of just treating symptoms, Dr. Nolte founded Zivli , ...
Aug 06, 2024•37 min•Ep. 58
Are you excited about dining out but unsure how to log it in your food tracking app? Ever wondered if you need to spring for the paid version of MyFitnessPal? Join us for the final installment of our three-part series where I answer your top questions about making the most of your food tracking app. In this episode, I'll share all my favorite hacks, tips, and advice to help you track your meals with precision—even when you're enjoying a night out or cooking with oils and fats. Whether you're jus...
Jul 30, 2024•26 min•Ep. 57
Have you been missing tracking those licks, bites, and tastes into your food tracking app? Or maybe you are forgetting about that seltzer you had the barbeque on the weekend. Tracking these can often seem overwhelming, so in this episode, I am answering five more of the common questions I get asked about food tracking. I’m sharing my pro tips on tracking alcohol, my essential pre-logging tips and guidance on accurately logging food measurements. Plus, I'll explain the importance of consistent tr...
Jul 23, 2024•31 min•Ep. 56
Feeling overwhelmed and slightly lost when it comes to logging your macros in your food tracking app? You're not alone—my DMs are filled with people asking similar questions about using their food tracking app effectively. So, over the next three weeks, we'll dive into your questions to help simplify your food tracking. I’ll be tackling your questions about whether to log foods as raw vs cooked, how to navigate creating recipes in the app, and the best ways to use placeholders. If you're eager t...
Jul 16, 2024•31 min•Ep. 55
If your body isn’t absolutely wrecked after you strength train, did you even strength train? If you are nodding along to that sentence, prepare to have your mind blown. I am joined by Dr. Shannon of @dr.shannon.dpt to debunk common fitness trends and tell us why gentle consistency is the key to long-term muscle growth and overall health. Dr. Shannon is a former physical therapist and the founder of Evlo Fitness. Her goal is to educate about the science of exercise so more women can get stronger ...
Jul 09, 2024•41 min•Ep. 54
Ever wondered if it's time to tweak your macros? Or maybe it’s been a while, and you are ready to dust off the macro assessment from last year and give it another go? Before you do, you need to listen to this bite-sized episode. Tune in to discover the five signs that it’s time to change your macros, from listening to your biofeedback to knowing when you have hit a plateau (hint: it takes longer than a week!). For anyone striving for optimal health and fitness, this episode is a must-listen to e...
Jul 02, 2024•24 min•Ep. 53
Transitioning through stressful life changes can make it tough to prioritize nutrition, even for a seasoned sustainable nutrition coach like myself. In today’s bite-sized episode, I’m getting real and vulnerable about my recent challenges with maintaining healthy food choices amidst the chaos of pregnancy and moving homes. You'll hear firsthand how even those who teach nutrition can struggle. I'll dive into the one critical change I made to get back on track and how this simple, manageable adjus...
Jun 25, 2024•25 min•Ep. 52
Are you a mama-to-be or a new mom wondering if you should track macros during your pregnancy or postpartum period? This episode is for you! I’m diving into trimester-specific nutrient needs, postpartum recovery, and practical tips for balanced meals. Plus, I’ll be sharing a small update from my own pregnancy journey, including strength training modifications and giving in to those cravings sometimes. Whether you're pregnant or postpartum or supporting someone who is, this episode will provide es...
Jun 18, 2024•34 min•Ep. 51
Are you feeling bloated and frustrated? I’ve been in your shoes and know how tough it can be. That's why, in this episode, I'm joined by Hannah Aylward, a Certified Holistic Health Coach and Gut Health expert. We'll delve into why effective digestion involves much more than just the foods you eat, from the role of your nervous system to the importance of stomach acid levels. Plus, we discuss techniques like breathwork and meditation and how embracing a diverse, whole-foods-based diet can support...
Jun 11, 2024•39 min•Ep. 50
Is there ever a perfect time to start working towards your body recomposition goals? In this episode, we're joined by Claire, a past client of The Macro Accelerator Program , who will inspire you to take that first step, no matter the timing. In this episode, Claire shares her shift from high-intensity workouts that left her feeling stressed, to a sustainable strength training routine. She discusses the benefits of having a personalized plan that complements her lifestyle, and how consistent, ba...
Jun 04, 2024•37 min•Ep. 49
