Are you struggling to find a balance between staying consistent with your fitness routine while also understanding and listening to your body's needs? You're not alone! I talk about the importance of consistency...I also talk about being able to listen to and honor what your body is telling you. But what if they seem contradicting? How do we do both? I know how hard it can be to find a balance. This episode is all about how you can achieve your fitness goals without falling into the tr...
Oct 10, 2023•25 min•Transcript available on Metacast It's time to talk about the reality of our fitness journeys. Have you ever found yourself feeling lost in the comparison and self-doubt... feeling like you should have lost more weight or that you should be further along than you are? The key is to separate yourself from the outcome and instead be sure to focus on the daily habits. I am talking to you as your coach in this episode, chatting about the cycle of comparison and the pressure of unrealistic timelines (that we usually set on OURSE...
Oct 03, 2023•22 min•Ep 80•Transcript available on Metacast I know protein is not a topic most people get excited about.... but I do. This episode is all about the importance of consuming enough protein and I think you will have a new outlook on the topic after listening to this episode. Getting enough protein in your diet can be a struggle. I want to help you make it simple and even more than that I want to let you know WHY protein is so important. Protein is a major building block of our body. Protein fuels our bodies, aids in cell repair, regulates ho...
Sep 26, 2023•31 min•Ep 79•Transcript available on Metacast Do you ever get caught wondering if your fitness journey will ever feel like a lifestyle? What would that look like for you? Will it ever feel easy to hit your protein goal? Will working out ever become a habit? I know my clients struggle with this and I thought you might too. I have been on my fitness journey for almost 15 years and if I am good at one thing... it's making fitness a lifestyle! Creating a sustainable fitness lifestyle is more than just about losing weight or gaining muscle,...
Sep 19, 2023•24 min•Transcript available on Metacast I am sure you have heard of calorie and carb cycling and have probably wondered if it is beneficial for your health and/or weight loss journey. In this episode I will be explaining my honest thoughts on both topics. The truth is these methods might not be the best approach for you if your goal is to look good, feel good, and enjoy food freedom. I view carb and calorie cycling as something that is unnecessary and something to further confuse you in your journey. Yes, most things in the health and...
Sep 12, 2023•28 min•Transcript available on Metacast What if the only thing holding you back from achieving your fitness goals was your mindset and the fact that you keep giving up? Would you be willing to change that? Here are some questions to ask yourself: Do you rely on motivation to keep you going? Do you want to quit when the results don't come fast enough? Do you struggle to stay consistent? Do you show up even when you don't want to? Are you showing up as the person you want to be? Are you hitting your macros? Truth bomb ... thos...
Sep 05, 2023•33 min•Transcript available on Metacast Progressive overload is a pretty popular term in the online space these days and I want to give you my thoughts about it. Instead of it being another thing you have to try to navigate, I would like to help you understand what it means and whether or not it is something that you need to implement into your workouts. I do not recommend progressive overload be a focus for everyone in a workout program, sometimes it can do more harm than good. It is important to get consistent with your routine and ...
Aug 29, 2023•30 min•Transcript available on Metacast Are you ready for some real talk about fitness and life? This episode covers 11 topics that I really want you to know my thoughts on. Everything from carbs to confidence, from feeling sexy to saying "fuck no" to things that don't align with you. I get many messages with reoccurring themes and today I complied them to set the record straight. In this episode, we'll talk about carbs and rest days being not only good... but necessary. We will chat about societal standards and th...
Aug 22, 2023•28 min•Ep 74•Transcript available on Metacast In this episode I'm going to shed light on some technical aspects that I often find my clients questioning. We'll be reviewing the importance of rest times during your workouts, the role pre-workout meals play, and the best approach to stretching before and after your sessions. Remember, while these aspects are very important, nothing beats consistency, macro tracking, hydration, sleep, and regular exercise when it comes to achieving your fitness goals. Now, imagine this: you're a...
Aug 15, 2023•24 min•Ep 73•Transcript available on Metacast Have you ever focused so hard on the number on the scale dropping...assuming that's where you will find happiness? Do you tend to associate a toned body with confidence and an overweight body with lack of it? You're definitely not alone! In this episode I am talking about how to attain true happiness in your fitness journey... and it goes beyond body shapes and sizes. We are going to debunk the myth of equating fitness with happiness, proving that it's not about having the perfect...
Aug 08, 2023•21 min•Ep 72•Transcript available on Metacast Ever felt overwhelmed by the fitness industry's flashy images, constant product sales and unrealistic expectations? I've been there, and I'm here to tell you, there's a better way. Let me take you on a journey where I learned to tune out the noise and built my dream body, all while juggling the roles of a mom, wife, and business owner. The secret to my success? A four-step process I'm about to lay out for you. I'll share my own experiences with this process, how I c...
Aug 01, 2023•26 min•Ep 71•Transcript available on Metacast I get a little spicy in this episode! I have been on my own fitness journey for 14 years and I have heard it all. So many comments and opinions on my body, the way I eat, the goals I have... all of it . When I first started I thought everyone would be proud, want to join me and get fit too! Or at least be supportive... and I was wrong! It turns out people make fun of things they don't understand or are not willing to work for. (Ope... READ THAT AGAIN) If you are on your own fitness journey ...
Jul 25, 2023•19 min•Ep 70•Transcript available on Metacast I know it's easy to think that if you are not seeing the results you want with your workouts that you need to push harder.... do more. But does it every occur you that you might actually need to be doing less? Slowing down? Give your body a break? We, as humans, need rest. I know, I know... I didn't want to believe this either. I learned the hard way that it's true. I pushed too hard mentally and physically which led to anxiety, depression and autoimmune issues. If you are struggl...
Jul 18, 2023•27 min•Ep 69•Transcript available on Metacast Macro tracking is one of the most confusing and daunting topics for my newer clients and for people that are new to fitness. It used to be very overwhelming for me too and it has taken me YEARS to figure out a way to approach macros in a way that is less time consuming and that works as a long term lifestyle. Tracking is the best way to gain the knowledge you need about food. You learn so much about calories once you start tracking and seeing food for what it actually is. Macro tracking is not a...
Jul 11, 2023•30 min•Ep 68•Transcript available on Metacast I spent a lot of years chasing weight loss... when what I really wanted was to change my body composition. If I knew then what I know now I would have saved myself years of stress from restricting foods, fearing carbs, endless cardio and hating on my body. Sound familiar? When you make your goal about more than weight loss it becomes easier, more enjoyable and is much better for your overall health. When you spend years under eating and stuck in the diet cycle it wreaks havoc on your body. Your ...
Jul 04, 2023•31 min•Ep 67•Transcript available on Metacast Your environment can be the reason you succeed or the reason you fail in your fitness journey. In this episode I am not talking about morning routines, meal planning, etc, Those things do not work for me. Let's dig deeper! The things you see and hear on social media, your home, your car, your friends... that is your environment. What you are surrounded by every single day has a huge effect on your mentality which affects you physically. These are the things most people overlook in their fit...
Jun 27, 2023•31 min•Ep 66•Transcript available on Metacast Mindset shifts are HUGE! Once you can think about your fitness journey in a way that makes sense to you the work becomes easier. A new outlook can really change the choices you make and those choices bring results. I am sure you have heard the analogy: Walk, Crawl, Run. It's a great analogy! I took that and turned it into a Marathon mindset. A marathon is a very long race, very similar to your fitness journey. You wouldn't just wake up one morning and decide to go run 26.2 miles withou...
Jun 20, 2023•22 min•Transcript available on Metacast Buckle up for some real talk in this episode! As someone who has struggled with inner confidence I often get sick of hearing or seeing cheesy quotes that make me think it should be easy to attain. Confidence wasn't easy for me and in this episode I talk about the real way to attain inner confidence. REAL confidence. The kind that you worked so hard for it would be impossible for anyone to rip it away from you! Imagine what it would feel like to be so confident in yourself that even on your ...
Jun 13, 2023•26 min•Ep 64•Transcript available on Metacast I just turned 42 years old. I don't think of 42 as "old" but I did grow up (for whatever reason) believing that we should naturally feel and/or look worse with age and that is simply not true. In this episode I am talking about how I am able to stay fit and make fitness simple as I get older. I do not worry about nutrition because I know exactly what to do. I do not stress about missed workouts because my body trusts me. I no longer live with a restrictive mindset ... and you don&...
Jun 06, 2023•31 min•Ep 63•Transcript available on Metacast Fat Loss is not one of those super exciting topics but it really is something I enjoy talking about. If I am being honest... part of the reason you can't lose the weight is because you are not being specific enough about it. Your goal is too broad and you don't know how to narrow it down. In reality you don't want to lose weight, you want to lose FAT. Trust me. Knowledge is power and this episode is going to give some eye opening information so you can change your habits and hit y...
May 30, 2023•21 min•Ep 62•Transcript available on Metacast I get this question often: "How do I know if I'm eating enough?" Your body is smart and chances are it's giving you signals to let you know whether you are eating enough or whether you need more calories/energy. Most of the physical signs of not eating enough have become so common that unfortunately we don't recognize these signs when they arise. In this episode I talk about 6 very common signs that you are not eating enough. Some additional signs include: Extreme hunger...
May 23, 2023•21 min•Ep 61•Transcript available on Metacast The most common thing I hear from women that come to me for help with weight loss is "I eat pretty healthy so I don't know why I'm not losing weight!". There are so many things that go through my head when I hear this... What does "healthy" mean to you? How long have you been eating this way? Are you eating enough? Are you exercising too? Eating "healthy" isn't enough to lose weight and keep it off and here's why: Your body needs a certain amount...
May 16, 2023•29 min•Transcript available on Metacast The diet cycle and the constant obsession with your body can wreak havoc on your mental health. It's draining, it can make you feel like you are doing everything wrong, like you have no self control. It's draining. One of the biggest wins in my health journey has been my improved relationship with my body and my mental health. I used to say things like "The gym is my therapy" and "My workouts are my therapy" but that is not something I agree with anymore. I learned ...
May 09, 2023•30 min•Transcript available on Metacast So many of my clients struggle with "falling off track on the weekends". They are able to stick to their plan during the week and then blow it when it comes to days with less of a routine. I am excited to talk to you about it and let you know my thought process and what I have learned over the years. I think what I say will surprise you. I used to struggle with the same thing. I used to measure everything I ate, plan every meal, restrict foods and then fall all the way off track. I kno...
May 02, 2023•29 min•Transcript available on Metacast This might be one of my favorite topics and favorite episodes. If there is one think I am a master of ... it's a habit!! Habits are hard to break...good and bad. That's why it is so important to make sure your habits are geared toward your goals. Otherwise you spend a lot of time stuck in a cycle of wondering why you waste so much time doing what seems like "nothing" or why you can't seem do the things you say you will do. In this episode I dive into a few unhealthy habi...
Apr 25, 2023•26 min•Transcript available on Metacast This episode is a sneak peek into how I personally switch my mentality, my nutrition and my workouts going from Winter to Spring. My goals for Winter are not the same as my goals for Spring and it takes a different mindset and different actions to get me the results I want. You are getting a "behind the scenes look" at what I do for my workouts, how I change up my macros and my exact mindset shifts to make sure I am set up for success. The mindset shift, knowing WHY Being able to adjus...
Apr 18, 2023•23 min•Transcript available on Metacast Hitting your macros, getting at least 4 workouts in per week, executing proper form, drinking enough water, using high quality supplements... all of that matters! But there is 1 special skill you need to master to get into amazing shape, especially if you want to maintain your results for life. I have learned in my 14 year fitness journey that the thing I talk about in this episode is the magic most people are missing. It's not super sexy... but it's the truth This episode is a dash of...
Apr 11, 2023•19 min•Transcript available on Metacast Your focus determines your reality. When you are feeling stuck and overwhelmed in your fitness journey it's often because you lack focus. You are thinking about too many things at one time which causes you to not know what kind of action to take. (I know, I've been there!) You would like to lose weight, tone up, have energy, build muscle, fit in your clothes with confidence, fix your relationship with food... and on and on... You need to focus on ONE of those things at a time. This wil...
Apr 04, 2023•20 min•Transcript available on Metacast In this episode I am talking all about maintenance calories. What they are, how to find yours and why they are so important. This will help you lose weight and keep it off for life. Finding the set point of your body is so important. In fact I would go as far as to say that if you do not know your maintenance calories (your body's happy place) you will not be able to ever have the body you want. Most people are already eating less than they should be and when they want to lose weight they e...
Mar 28, 2023•22 min•Transcript available on Metacast If I could go back and begin my fitness journey all over again there are SO many things I would do differently! Starting with focusing on being strong and not skinny... that would have saved me a lot of time and allowed me to eat a LOT more calories! There are so many things that can distract you and cause you to not see results even though you are putting in the work. In this episode I talk about a few of those distractions. Calories burned during your workout Variety of workouts The time of da...
Mar 21, 2023•22 min•Transcript available on Metacast 
