Bad Bitches Make their Beds

Guest star, Michaela Downs, is here to talk on all things fashion, thrifting, and building a wardrobe that you're comfortable in. Michaela has been a clothing buyer in Kansas City for the last 2 years after getting her undergraduate degree from Iowa State. She also has her own business, The 1997 Box! Topics discussed in the episode:  - normalizing moving on from a job you're unhappy in - are skinny jeans out? - what to look for when thrifting - winter clothes to proactively get your hands on  - how to dress for your body type   ⚡️ Song of the Week: 6's to 9's//Big Wild, Rationale ⚡️ Netflix Series Rec: Maid ⚡️ New Music Artist: Almost Barely ⚡️ Michaela's Instagrams: @mikaydowns @the1997box ⚡️ Michaela's Instagram Follow Recs: @Thebabestandard @Simonsaidd @ruthieridley If you like what you hear, please share with the people you love!! Find me on instagram @BBMBpodcast :)

So your company shifted to work-from-home 17 months ago..... now what? Instead of renewing your lease, consider taking your remote work anywhere in the US

Vulnerability is the willingness to show emotion or allow one's weakness to be seen/known, as well as the willingness to risk being hurt or attacked. I don't know about you, but I think that sounds awful. In this solo episode, I reflect on vulnerability as a whole and share the themes that Brene Brown (Author, Professor, Public Speaker, & Goddess) speaks of in her TED talk "The Power of Vulnerability". These themes include:  - not being afraid of your own imperfections - letting go of who others think you should be and stepping into who you actually are - being kind to yourself before being kind to others - connection is one the greatest parts of the human connection   ⚡️ Song of the Week: A-O-K//Tai Verdes ⚡️ Netflix Movie Rec: Five Feet Apart ⚡️ New Music Artist: Bahamas ⚡️ Applicable Challenge: Reflect on your own vulnerability If you like what you hear, please share with the people you love!! Find me on instagram @BBMBpodcast :)

I am here to tell you all the things you didn't know you needed that are 100% guaranteed to elevate your life or your money back. Just kidding, I cannot guarantee anything BUT these tools are my go-tos for living a better life. Some of the items I cover include: tongue scrapers, sunlight alarm clocks, theraguns, aquaphor, and more. Warning: if you listen you may be tempted to go spend all your money

Guest star, Austin Adams, is here to talk on all things spiritual wellness and organized religion. Austin and I have a candid conversation about how growing up religious has effected us today and how some of our views have shifted. Austin has undergraduate degrees in history and philosophy and is a current masters student getting his MS in philosophy with a focus on theology. Some of the larger topics we discussed include: - The historical accuracy of Noah's Ark (I am just as shocked as you that this topic came up) - the spiritual wellness dimension and what it means to practice within that   - how Catholicism and Christianity are being practiced today and some of the harmful sectors within those beliefs - mindfulness and how it ties into spiritual wellness ⚡️ Song of the Week: Hawaiian Rollercoaster Ride//Mark Kealiʻi Hoʻomalu ⚡️ Netflix Movie Rec: Resort to Love ⚡️ New Music Artist: Steve Lacy  ⚡️Austin's Book Rec: A Short History of Nearly Everything//Bill Bryson ⚡️ Instagram: @austin_lee_adams, email: aadams@dbq.edu If you like what you hear, please share with the people you love!! Find me on instagram @BBMBpodcast :)

SO FREAKING PUMPED to have Future Performance coach, podcast host, and all around badass female Emma Lindsay on the podcast to shower us with knowledge. Emma comes with 9+ years of experience in the health and wellness arena (seriously, her list of certifications will leave you speechless). We dive into a ton of topics, but some we hit on the most include: - starting a podcast centered around women's empowerment (and the haters that pop up from that) - body image and being a woman in strength and conditioning, as well as the dangers of overtraining - getting divorced young and navigating the dating scene as a successful, driven, and independent woman As women, it's important we surround ourselves with other inspiring, confident, and empowering women. Emma is this for me and, hopefully, now for you too :) ⚡️ Song of the Week: Honeypie//JAWNY ⚡️ Netflix Movie Rec: The Last Letter from your Lover ⚡️ New Music Artist: Lane 8 ⚡️ Emma's Book Rec: What I Know For Sure//Oprah ⚡️ Instagram: @emma_k_lindsay @womengettingwoke ⚡️ Women Getting Woke Podcast If you like what you hear, please share with the people you love!! Find me on instagram @BBMBpodcast :)

3 out of 4 suicides are committed by men. This unnerving statistic is only one piece of the puzzle when it comes to men's mental health and the stigma that surrounds it. Brianna Curtis, entrepreneur, professional soccer player and coach in Iceland, academic QUEEN, and men's mental health advocate comes on the podcast to talk a variety of topics: - what it's like to be a professional soccer player traveling the world - toxic masculinity - founding her business, The Heartfelt Club, and how she plans to impact lives through apparel, resources, fundraising, and more This is a DO NOT MISS episode and one that will make you want to send it to every male in your life (at least that's the goal). Listen to this episode, start the conversation, and be there for those you love because men's mental health matters. ⚡️ Song of the Week: Floats My Boat//Aer ⚡️ Netflix Movie Rec: Good on Paper ⚡️ Bri's Book Rec: Motivation Manifesto//Brenden Burchard ⚡️ New Music Artist: Maeta ⚡️ Instagram: @theheartfelt_club ⚡️ Website: https://www.heartfeltclub.com/ If you like what you hear, please share with the people you love!! Find me on instagram @BBMBpodcast :)

BBMB BUT MAKE IT BIRTHDAY

Finding workout clothes is hard. I have wasted more money than I care to admit on workout clothes that just haven't fit right, so I am here to give you the details on my tried and true picks! I discuss the good and bad of brands such as: Gymshark, Aerie, Amazon, Lululemon and more. Are some of these brands worth the hype? Listen to find out :) ⚡️ Song of the Week: I Wanna Dance with Somebody//Whitney Houston ⚡️ Netflix Movie Rec: Things Heard and Seen  ⚡️ New Music Artist: Free Nationals ⚡️ Applicable Challenge of the Week: workout If you like what you hear, please share with the people you love!! Find me on instagram @BBMBpodcast :)

Coming at you this week, we have Avery Coleman- the FIRST EVER MALE GUEST STAR. And he has certainly earned that title by not only being well-educated and celebrated, but by making it his mission to help people of all backgrounds sculpt their best lives. Listen to Avery talk about his experience training MMA fighters, as well as middle-aged women and how that shaped the creation of his current business, sclpt fitness. He also hits on starting a business during a pandemic, daily habits to make you better, and how to use self-talk to change your mindset! ⚡️ Song of the Week: Giant (with Rag'n Bone Man)// Calvin Harris ⚡️ Netflix Movie Rec: 2 Hearts ⚡️ New Music Artist: Milo Case ⚡️ instagram: @sclptfit ⚡️ website: www.sclptfit.com ⚡️ Applicable Challenge of the Week: Write yourself a letter Sunday, Wednesday and Sunday- what do you want to happen this week? If you like what you hear, please share with the people you love!! Find me on instagram @BBMBpodcast :)

Super special guest star, Ashley Hiben, joins the podcast this week to talk about all things health and wellness. She has spent more than 10 years in the fitness industry, working with clients of all ages, genders, fitness levels, and health statuses. Ashley was even voted Class Pass Instructor of the Year in 2018 (yes, she's THAT good)!!! We dive into a variety of topics including Ashley's experience with an eating disorder in college, the pros and cons of group fitness, and where to begin as a beginner in your fitness journey. Never heard of a burpee pull-up? Well, better get listening ;) ⚡️ Song of the Week: Rasputin//Majestic, Boney M.  ⚡️ Netflix Series Rec: Atypical ⚡️ New Music Artist: Purple Disco Machine ⚡️ instagram: @aweinspiringashley ⚡️ Applicable Challenge of the Week: Write 3 powerful I AM statements and say the to yourself 1-2x/day If you like what you hear, please share with the people you love!! Find me on instagram @BBMBpodcast :)

On today's episode, we talk to Tracy Curran, PhD. Tracy takes on the role of mom of 3, cardiac exercise program development manager at Boston Children's Hospital, adjunct professor at Northeastern & Simmons University, mentor, friend, spin instructor... and the list goes on. Talk about empowering! We talk about a lot of topics including: getting your PhD 15 years into your career, making exercise stick as a beginner, and how to prioritize yourself/set boundaries when you have a million things going on. ⚡️ Song of the Week: Levitating//Dua Lipa (ft. DaBaby) ⚡️ Hulu Movie Rec: Hot Tub Time Machine ⚡️ New Music Artist: The Backseat Lovers ⚡️ Challenge of the week: Free Harvard Online Courses  If you like what you hear, please share with the people you love!! Find me on instagram @BBMBpodcast :)

You've tried everything in the health industry from keto to P90X in order to lose weight, but nothing has worked. Mikala is here to talk about the most common reasons why people fail, how to make new goals, and how to implement them. Get ready for tons of actionable steps you can start doing THIS EXACT MINUTE! ⚡️ Song of the Week: Sweet Escape//Gwen Stefani ⚡️ Netflix Movie Rec: The Woman in the Window  ⚡️ New Music Artist: Kota the Friend ⚡️ Applicable Challenge of the Week: implement a new habit, write it down, tell someone, do it. If you like what you hear, please share with the people you love!! Find me on instagram @BBMBpodcast :)

So you're going on vacation, but nervous about staying on track? In this speedy episode, I give the short and long answer explaining how to do this. As always, we love the applicable takeaways! ⚡️ Song of the Week: Blurred Lines//Robin Thicke ⚡️ Netflix Series Rec: Arrested Development ⚡️ New Music Artist: Labrinth If you like what you hear, please share with the people you love!! Find me on instagram @BBMBpodcast :)

I AM SOOOO EXCITED to share this episode with Gymshark athlete, ACE personal trainer, influencer, entrepreneur, AND all around amazing human.... Natalie Bally (also known as @NattBFit). Follow along Natalie's mental health journey and learn how she has used her own experiences to create a safe space for others on all of her social media platforms. Listen up for some juicy morning routine details, as well as her other favorite wellness practices to promote a healthy mind and body.  Truly, Natalie is a beacon of light in an oversaturated fitness industry where sets and reps can be prioritized over therapy and journaling- we love to see a holistic health queen thriving

It's dumptruck awareness month BABYY and we are here to build our freaking glutes! I walk you through the logistical steps of how to gain mass in your glutes. No clickbait, no "how to build a butt in 10 days", just pure exercise science. I cite research done by the one and only Bret Contreras (otherwise known as The Glute Guy) and give real life examples of each phase of training, so that you can feel empowered to get results on your own.  ⚡️ Song of the Week: Everybody Talks//Neon Trees ⚡️ Netflix Series Rec: Ginny & Georgia, Firefly Lane ⚡️ New Music Artist: Londrelle ⚡️ Challenge of the week: Do 10 glute bridges every day ⚡️ Mikala Maiers Fitness Glute Training Educational PDF: https://www.mikalamaiersfitness.com/education ⚡️ Mikala Maiers Fitness Glute Guide: https://www.mikalamaiersfitness.com/product-page/glute-guide  If you like what you hear, please share with the people you love!! Find me on instagram @BBMBpodcast :)

Learn my top 5 ways to lose! Health is a marathon not a sprint, so implement these daily habits with the idea that they will be lifelong. We are here for a long time AND a good time ;) ⚡️ Song of the Week: Call Me Maybe//Carly Rae Jepsen ⚡️ Netflix Movie Rec: Angry Birds 2 ⚡️ New Music Artist: No Vacation ⚡️ Challenge of the week: reframe your internal talk If you like what you hear, please share with the people you love!! Find me on instagram @BBMBpodcast :)

Okay so you got the interview.... please don't panic. Emily Takle, business woman extraordinaire, shares all the tips to making the best impression and landing the job. Not only that, but she explains how to get the salary you deserve and how to negotiate salary in your current job. In light of Equal Pay Day, this episode is for all you overworked and underpaid women. Go secure the bag, best friend

Whether you're in high school or fresh out of college, internships are VITAL for getting hands-on experience, impeccable references, and landing a full-time job. Business woman and master of all things career development, Emily Takle, walks us through how to land and succeed in the internship of your dreams. Emily also dives in to how to make your resume standout from the point of a recruiter. Lots of golden nuggets for any and all professionals! ⚡️ Song of the Week: Walking on Sunshine// Katrina & the Waves ⚡️ Spotify Playlist: BBMB Podcast Eargasm If you like what you hear, please share with the people you love!! Find me on instagram @BBMBpodcast :)

Keto, intermittent fasting, dairy-free, low-fat, no sugar...... are you confused yet? Nutrition is not supposed to be hard. Meal prepping is the most convenient way to get in all the nutrients without having to rely on a cafeteria or fast-food chain. I give all of the applicable steps to figuring out how to meal prep in the most efficient way, along with some super-mega simple recipes :) ⚡️ Song of the Week: Suit & Tie// Justin Timberlake ft. Jay-Z ⚡️ Netflix Movie Rec: Moxie ⚡️ New Music Artist: Ziggy Alberts ⚡️ Challenge of the week: meal prep or prepare to meal prep  If you like what you hear, please share with the people you love!! Find me on instagram @BBMBpodcast :)

Learn how to become one with nature and experience the pure ecstasy of this freakin' earth! I dive into my personal journey with the outdoors: how I started to like it, where I have been, the coolest things I have seen with my own 2 eyeballs, etc. I also explain exactly how to dabble with hiking for any fitness or experience level. And lastly, hiking alone as a woman is an art, so listen for some of the best tips (we love our woman strong, independent, and prepared for any situation). ⚡️ Song of the Week: We Found Love//Rihanna & Calvin Harris ⚡️ Amazon Prime Rec: The Map of Tiny Perfect Things ⚡️ New Music Artist: Dayglow ⚡️ Challenge of the week: get outside! ⚡️ Alltrails app: https://www.alltrails.com/ If you like what you hear, please share with the people you love!! Find me on instagram @BBMBpodcast :)

Part 2 of the low back pain journey, but this time we are learning how to fix the problem! I go through both anterior and posterior pelvic tilts while giving applicable exercises/stretches to help whatever issue you are dealing with. Start implementing these practices today to work towards pain-free living

Come on this journey with me as I talk about how to assess low back pain: what kind, where it's coming from, and what may be causing it! I walk you through my own struggles with LBP and go through questions from listeners :) Learn how to assess your own LBP and stay tuned for part 2 to learn how to correct it! ⚡️ Pelvic tilt resources: https://www.issaonline.com/blog/index.cfm/2019/pelvic-tilt-what-is-it-and-how-do-you-correct-it ⚡️ Song recommendation of the week: I Wanna Get Better//Bleachers If you like what you hear, please share with the people you love!! Find me on instagram @BBMBpodcast :)

It's a Valentine's Day special "Mikala Tells All" episode! I had listeners send in juicy questions for me to answer. Come take a look inside my brain and hear everything from my opinion on BeachBody to my worst date to my tried and true coffee order. Honestly there is no structure to this episode, but that's what makes it so fun. Don't miss out on my rant about men objectifying women and personal terrifying experiences I have had (love to see it). Come take a journey with me :) ⚡️ Song of the Week: Hold my Hand//Jess Glynne ⚡️ Hulu Rec: Nice Girl Like You ⚡️ New Music Artist: Brent Faiyaz ⚡️ Challenge of the week: tell all the important people in your life that you love them If you like what you hear, please share with the people you love!! Find me on instagram @BBMBpodcast :)

In this part 2 of 2, Sophie Puente, MS, RDN, LDN talks dirty to us about gut health and wtf is actually going on inside our bodies. We also dive into which supplements are useful and which supplements are fake news! Hitting more topics such as the value of a preworkout, how long the anabolic window is, examples of nutrient-dense snack/lunch ideas, and more. Sophie also goes through a full day of eating (we love getting specific) and SLAPS us in the face with tons of examples of foods we can incorporate more into our day! ⚡️ For more nutrition resources, refer to the American Dietary Guidelines: https://health.gov/sites/default/files/2019-09/2015-2020_Dietary_Guidelines.pdf ⚡️ Legion Athletics: https://legionathletics.com ⚡️ Weekly Challenge: www.localharvest.org If you like what you hear, please share with the people you love!! Find me on instagram @BBMBpodcast :)

Welcome guest star and registered dietician, Sophie Puente to the mic! Sophie coming on to talk all things nutrition. In this part 1 of 2, Sophie and I cover the massive topic of counting calories vs macronutrients. She hints on how to actually calculate how many calories you need in order to lose or gain weight (hint is linked below), as well as explains all you need to know about protein. We spill the tea on value of intermittent fasting AND whether or not organic food is worth the hype if you're ballin' on a budget! ⚡️ For more nutrition resources, refer to the American Dietary Guidelines: https://health.gov/sites/default/files/2019-09/2015-2020_Dietary_Guidelines.pdf ⚡️ Harris Benedict Equation for general population and Cunnigham equation for leaner individuals: https://www.acefitness.org/certifiednewsarticle/2882/resting-metabolic-rate-best-ways-to-measure-it-and-raise-it-too/ ⚡️ RP Nutrition App: https://www.rpdiet.app/ If you like what you hear, please share with the people you love!! Find me on instagram @BBMBpodcast :)

This episode is a hot mess of societal beauty standards, body positivity, and how the f*ck to build self-confidence. I also share BBMB listener's body insecurities (anonymously), profoundly demonstrating just how human we all are. Let's dive in folks!  If you like what you hear, please share with the people you love!! Find me on instagram @BBMBpodcast :)

So you have a workout program..... now what? Having the best workout program in the world doesn't mean you are going to actually do it. Hear actionable steps on how to get yourself to the gym (or the home gym #COVID). Let's stop thinking of exercise as a chore, and turn it into a lifestyle!  If you like what you hear, please share with the people you love!! Find me on instagram @BBMBpodcast :)

Buckle in for this information heavy episode. Grab your notebook, my free exercise programming template, and a snack because we are diving into the logistics of how the f*ck you create a workout program. Stop doing instagram swipe videos and start doing something that will give you tangible progress- 100% satisfaction guaranteed or your money back :) If you like what you hear, please share with the people you love!! Find me on instagram @BBMBpodcast :)

How to be single and not hate your life! Mikala takes a deep dive into what being single actually means, how to enjoy it, and why it's a season in your life that you won't want to waste. Stop fantasizing about unrealistic  relationships goals and start paying attention to the most important relationship- the f*cking one with yourself! Thank you for listening my sweet sweet angels. Leave a review on apple podcasts or find me on instagram @BBMBpodcast :)

Talking all things romantic relationships and how to preserve your identity while having a partner. "Where is the ring?", "When are you two popping out a baby?" and more questions we should stop asking couples. Guest star, Nikki Graber, discusses why societal norms about relationships are lame. Thank you for your continued support. If you like what you hear, please share with the people you love!! Find me on instagram @BBMBpodcast :)

Are you running on empty 99.9% of the time? Learn how to fill up your cup instead of constantly draining it. More hints on maintaining your adult friendships while also maintaining your sanity and setting some f*cking boundaries in order to stop being a people pleaser. If you're not living your life for yourself, are you really living? Thank you for your continued support. If you like what you hear, please share with the people you love :) Find me on instagram @BBMBpodcast. XOXO!

How many times have you found yourself curled up in bed at 2 am scrolling through a weird and dark part of social media? Throw your phone across the room and get your a$$ to bed. Let me HELP you sleep better, longer and harder by establishing a healthy nighttime routine. A successful day actually starts the night before! Thank you for your continued support. If you like what you hear, please share with the people you love :) Find me on instagram @BBMBpodcast. XOXO!

How to stop being a turd and get started on your new years resolutions now! Discussing the science behind forming habits and goal setting because if it's a priority on January 1st, it should be a priority right now. Thank you for your continued support. If you want to share this with your family, friends, coworkers, dog, etc. I wouldn't be mad

Today we are talking all things morning routine. Oil pulling, tongue scraping, and other strange things you didn't know you needed in your life- all discussed in disgusting detail.   As always, your support means the world to me! Call me, beep me, if you wanna reach me. Otherwise you can find me on instagram doing my fitness thang @mikalamaiersfitness. XOXO.  

While you may be confused by the title, it's catchy right? Welcome to Bad Bitches Make their Beds where I combine wellness and realness (ugh it hurts to sound that cliche). No censoring, no holding back, just 100% me! Thank you so much for your support with the podcast! You can find me on my instagram doing my fitness thang @mikalamaiersfitness. Welcome to BBMB- branding a new generation of self-sufficient, authentic, and boss ass women.