Fit to Live Podcast

Supporting your hormones starts with your day to day habits, not a fancy supplement protocol. In this episode, we're breaking down how everyday lifestyle factors like undereating, overtraining, poor sleep, alcohol, stress, and even toxic relationships, can disrupt your hormone balance. We'll talk about some of the specific hormones affected (like estrogen, progesterone, testosterone, and cortisol), why this matters, and how to support your body with simple, nourishing shifts. If you've been feeling run-down or not your best and aren't sure why, this conversation is for you.⁠⁠1-1 coaching application⁠⁠ ⁠⁠my Instagram⁠⁠ tangible steps to manage stress EPhypothalamic amenorrhea deep dive EPDon't forget to leave a rating/review to support the show - thanks for listening!

Can't follow the plan perfectly? This episode is your guide to making smart, aligned decisions when life gets in the way or you just didn't quite plan ahead enough. I'm walking you through real-life “this or that” scenarios - like what to prioritize if you're short on time at the gym, whether to eat less earlier in the day before a meal out, and what to do after overindulging. If you've ever been caught in the “all or nothing” trap, this episode will help you find the next best choice that keeps you moving forward, without guilt or stress.⁠1-1 coaching application⁠ ⁠my Instagram⁠ Don't forget to leave a rating/review to support the show - thanks for listening!

What happens after the fat loss phase ends? In this episode, we dive into what it really looks like to navigate life after a deficit - whether you're just taking a short pause on fat loss, maintaining for good, or shifting goals. I'm sharing what to expect physically and mentally, how to handle scale fluctuations, and why having clear intentions is everything during this phase. If you've ever felt “lost” after reaching a goal or unsure what comes next and how to move into the next phase, this episode will help you find clarity, confidence, and a sense of direction that aligns with your longer term goals. weight maintenance mistakes episode1-1 coaching application my Instagram Don't forget to leave a rating/review to support the show - thanks for listening!

Think you've hit a fat loss plateau? Let's break it down. In this episode, I'm unpacking the real reasons your progress might be stalling — from true metabolic adaptation to sneaky external factors that just make it look like you're stuck. I'll walk you through how to assess what's actually going on, what adjustments might help (from nutrition to training and recovery), and how to know when it's time to zoom out and reassess your long-term strategy. Whether you're truly plateaued or just need the missing piece, this one's for you.My InstagramApply for my 1-1 Program

Recovery doesn't stop when your period returns — it's the beginning of a new chapter. In this episode, I'm diving into life after healing from hypothalamic amenorrhea: how to keep your period and hormones in a healthy, supported place long-term. We'll cover what changes (and what shouldn't), how to navigate training, food, sleep, stress, and social pressures without falling back into old habits. I'll also share personal mindset practices, how I stay grounded in truth, and reminders for anyone working to maintain both physical health and inner peace in this season. Links are below!Follow me on IG Apply for 1-1 Coaching HA deep dive episode How I got my period back episodeMental side of HA recovery episode

In this episode, we're breaking down the five essential pillars for successful body recomposition — and keeping it simple, realistic, and sustainable. I'll walk you through what it actually takes to build muscle and lose fat to change your body composition, why training for hypertrophy matters, how to periodize your nutrition without constantly dieting, and the underrated impact of sleep, stress, and lifestyle habits like alcohol and weekend routines. If you've felt overwhelmed by conflicting advice or stuck spinning your wheels, this episode will give you a clear, no-fluff framework to start making progress and feel good doing it. Links below! Follow me on IGApply for 1-1 Coaching Body Recomp deep dive episodeCalorie Deficits simplified episode How to actually manage stress episode

Weekends can feel like the hardest part of a fat loss journey—but they don't have to ruin your progress. In this episode, I'm giving you practical strategies for navigating planning, social events, and untracked meals while still staying on track with your goals. We're covering everything from balancing flexibility with discipline to making mindful choices that let you enjoy your weekends without slowing your progress. Timestamps below!Apply for 1-1 CoachingFollow my Instagram1:52 Accepting some sacrifices 4:22 Taking fat loss in phases 6:24 Avoid too aggressive of deficits 8:10 Maintain non-negotiable habits13:10 Seeing weekends as more than just food indulgence17:22 Delayed gratification19:20 Having a game-plan 24:05 Have a weekly untracked meal 30:31 Don't let a slip-up derail you32:02 Minimize alcohol

It's time for another round of wellness trend hot takes! Today, I'm breaking down some of the most popular trends in the health and fitness space—what's worth the hype, what's overrated, and what you should know before jumping on the bandwagon. We're talking about 75 Hard, the animal-based diet, and hormone testing—diving into the pros, the cons, and whether these trends should influence your own journey. Timestamps below! Hot Takes EP 1 (pilates, 10k steps, cycle syncing, seed oils)Apply for 1-1 Coaching Follow my Instagram 1:26 75 Hard: Does it build mental toughness or create an unhealthy mindset? 16:40 Animal-Based Diet: The good, the bad, and the misconceptions behind this way of eating26:06 Hormone Testing: Is it helpful, or is it just another way to hyper-fixate on your health?

Hunger cues are often talked about as the key to intuitive eating, but can we really trust them all the time? In this episode, we're breaking down what hunger actually is, how it's influenced by different factors, and why it's not always as simple as “just listen to your body.” From stress and hyper-palatable foods to dieting and meal structure, I'll cover why hunger cues aren't always reliable—but also how to use them wisely to support your goals. Whether you're in a fat loss phase, trying to build muscle, or just want a better relationship with food, this episode will help you navigate your hunger cues in a balanced way. Timestamps below! Apply for 1-1 Coaching Follow my Instagram1:55 What hunger really is & the hormones that influence it4:01 What impacts satiety and why some foods keep you fuller longer7:30 Why hunger cues can be misleading (emotional hunger, stress, volume foods, etc.)15:20 What about if you are purposely eating in a deficit or a surplus? 17:00 How to recognize signs of hunger 20:00 Practical tips for tuning into true hunger and building a sustainable eating routine25:40 Tying it all together

Let's be real—calories still matter. In an industry that's shifting toward a more balanced, intuitive approach to health (which I fully support), it's easy to forget that energy balance is still a key player in certain goals. Whether it's fat loss, muscle gain, or even maintaining a healthy weight, calories aren't something we can just ignore. But here's the thing—being mindful of your intake doesn't mean you're obsessed or disordered. In this quick episode, I'm breaking down why calories still play a role, how moderation and discipline fit into a balanced lifestyle, and why tracking (in some form) can be a useful tool without taking over your life. Timestamps are below.Connect with me on IG!Apply for my 1-1 program.0:37 bridging the gap between 2 extremes 2:50 why do calories matter?5:30 hunger cues aren't fully reliable 7:06 when to pay attention to calories 12:20 food IS also more than calories 13:20 bottom line & putting it all together 15:45 reflecting on your own journey 16:05 don't fear the word "calories"

Hypothalamic amenorrhea recovery is more than just eating more and exercising less—it's a mental battle. In this episode, I'm opening up about my own journey of restoring my period, the highs and lows, and the internal struggles that come with it. From navigating body changes and societal pressures to facing fears of ‘losing' my past self, I'm sharing what's helped me stay grounded through it all. If you're on this journey or thinking about it, know that you're not alone. Let's talk about the reality of HA recovery and how to move forward with confidence and peace. Timestamps below.connect with me on IG apply for 1-1 coaching 0:35 introduction to the EP 4:15 backstory of how I lost my period / how I got it back - IN DEPTH EPISODE HERE 5:25 what is HA? - IN DEPTH EPISODE HERE 6:30 - the mental challenges of HA recovery / what's been toughest for me 14:20 - the biggest things that have helped me in overcoming these struggles 26:10 final words of encouragement !

Wellness trends are everywhere—but are they all as great as they seem? In this episode, I'm sharing my unfiltered hot takes on some of the most popular trends in fitness and nutrition. From Pilates to 10k steps, cycle syncing, and seed oils, I'm breaking down the pros, the cons, and whether these trends are worth the hype. Whether you love these trends or are skeptical, this episode will give you a fresh perspective on what actually works and what might be overhyped. Tune in for a fun, real chat about these trending topics! Timestamps are below. my Instagram (say hi!) 1-1 coaching application0:40 introduction 2:38 pilates 13:53 10k steps 22:02 cycle syncing 31:27 seed oils

Hormone health is a hot topic, but with all the advice out there, how do you know what's actually credible? In this episode, I'm breaking down common red flags to watch for when seeking hormone-related guidance—so you can make informed, empowered decisions for your health.From oversimplified claims and extreme dietary protocols to fear-based messaging and expensive supplement pushes, I've seen (and experienced) it all. I'll walk you through how to spot misleading advice, what to look for in credible information, and why foundational health habits matter more than quick fixes.Your body is beautifully complex, and your approach to wellness should reflect that. Let's navigate this space with discernment, balance, and confidence!

Insecurity is something we all face, and for many of us, appearance-based struggles can feel overwhelming. In this episode, I'm sharing my personal experiences with insecurity and how I've learned to navigate those moments through faith, scripture, and practical strategies. Together, we'll unpack the root causes of insecurity, reflect on God's powerful truth about our worth, and explore tangible ways to guard our hearts and minds against negative self-perception. If you've ever battled comparison, beauty standards, or self-doubt, this episode is for you. Let's shift our focus from the world's approval to God's unshakable love and truth. Share this with a friend who could use some encouragement as well!Timestamps below!connect with me on IGapply for 1-1 coaching0:40 Introduction & personal experience with insecurity4:10 recognizing the source of insecurity5:40 the power of God's Word7:40 God knows your deepest insecurities9:05 seeking the approval of others vs God12:15 what God has to say about your worth15:30 guarding your heart & mind17:03 practical ways to combat insecurity25:00 be patient with the process25:20 guided prayer

Lately, I've been sharing a lot about how I'm not dieting or tracking right now—but that doesn't mean I'm anti-diet. The truth is, dieting can be the right choice for some people, but only if it's approached with the right mindset and a focus on overall well-being.In this episode, I walk through key questions to ask yourself before entering a dieting phase, from assessing your relationship with food to ensuring your goals align with your current season of life. I also cover practical strategies for maintaining a balanced mindset while in a calorie deficit, including how to use tracking as a tool (without becoming obsessive), when to take diet breaks, and how to avoid common pitfalls like all-or-nothing thinking and food guilt. Plus, I share red flags to watch out for and remind you that your worth is never defined by your diet or body.If this episode resonates with you, I'd love to hear your thoughts! Connect with me onInstagram, and if you found this helpful, consider leaving a review or sharing with a friend. Timestamps are below!apply for 1-1 coaching0:40 Introduction to the EP3:30 things you should assess before dieting8:00 things you should have established before dieting15:20 practical tips for dieting without obsession37:15 red flags to lookout for during a diet41:00 final reminders

Your spiritual well-being flows out into every other area of life. Are you neglecting it? In this episode, we talk about the importance of fueling body AND soul, and some practical examples for how to make this a part of your daily life! I pray this episode convicts, blesses, and encourages you - thanks for being here! my Instagram apply for 1-1 coaching 00:40 intro to the episode 3:10 importance of physical nourishment 3:50 is physical nourishment enough? 4:05 our need for spiritual nourishment 5:50 God doesn't ignore our human need of physical nourishment either 7:35 the connection between spiritual & physical health 9:12 physical nourishment practices 10:36 spiritual nourishment practices 12:25 integrated practices 13:05 are you spiritually rich or in spiritual poverty? 16:25 prayer !!!

Is it fitness or is it an obsession? Today, we are talking all about how tech & social media has really changed the game of fitness & wellness, and not necessarily in all good ways. I'll go over some positives as well as the dangers of having endless data available with devices, as well as my thoughts on how social media could be hurting your journey. Lastly, we'll talk about how we can find a good balance and use these tools wisely. I hope you enjoy the episode! Timestamps are below. my Instagram apply for my 1-1 program 00:38 intro to the EP 2:50 technology advancement examples 3:40 the benefits of these advancements 5:52 the flip side & the dangers of these advancements 13:45 the rise of social media 17:20 how can we balance all of this & use it wisely? 24:45 reflecting on your own relationship with fitness/health technology & social media

After coming off of a season of big-time burnout at the end of 2024, I'm excited to share how I'm going about things moving forward! In this EP, I'm going to share with you all of my planning and organization strategies that help me stay productive, while also safe guarding against burnout. LIFE PLANNING TEMPLATE - copy this link & open on a computer - click the duplicate button at the top right of the screen - make it your own - tag me in your stories using it!!! my Instagram 1-1 coaching application

In this episode, we are talking about some mindset reframes that have really changed my life! Just a fun EP sharing what I've been learning along my personal life journey. Enjoy! p.s. you might want a notebook out for this one ;) my Instagram apply for my 1-1 program 2:00 POV shift 1 - reflection and rumination are not the same thing 7:48 POV shift 2 - laziness and resting aren't synonymous 17:30 POV shift 3 - taking action is more productive than obsessively planning 23:25 POV shift 4 - I gained more than just weight 27:45 POV shift 5 - this life is simply a road to my eternal home with God

We are getting a little science-y today! In this episode, we talk all things amenorrhea with a large focus of the discussion on specifically functional hypothalamic amenorrhea. I am not a doctor and this is not intended to be medical advice or to diagnose you with HA. I just want to spread what I've learned, in hopes that it will help you too! TIMESTAMPS BELOW. EP on the things I did to get my cycle back my Instagram 1-1 coaching application 1:30 important disclaimers 3:16 what does HA/FHA stand for? 3:37 amenorrhea 101 5:55 HA is not the only cause for amenorrhea 7:00 hypothalamic causes for amenorrhea 7:36 functional hypothalamic amenorrhea 8:51 menstrual cycle hormone signaling 11:38 GnRH as the initiator of reproduction 12:36 characteristics of FHA 13:50 individual differences 14:27 leptin & its interplay with FHA 17:15 stress & its interplay with FHA 20:43 impact of strenuous exercise + low energy availability 21:19 low estradiol & bone mineral density risk 25:55 the thyroid & its interplay with FHA 27:25 what's really the root cause here (tying it together) 29:20 short terms effects of HA 30:04 long term effects of HA 31:24 it's not just a missing period 31:30 research on amenorrheic subjects 32:30 can you be overweight and have FHA? 33:50 can you have FHA even if you're not clinically underweight? 34:50 common approaches to reversing the condition 35:08 how is FHA diagnosed? labs, etc! 37:11 when to look to PCOS instead 38:40 is FHA reversible? much more to come on this topic - thanks for listening!!!

TIMESTAMPS BELOW!  This episode is all about the events leading up to my cycle saying goodbye, and what I'm doing to restore it. I have been on a journey of restoring my cycle before, so I'm excited to document things this time around. This is a packed episode, but I hope you get a lot of value from it!  2:22 important disclaimers  3:30 important backstory  3:55 history of birth control use  4:56 past disordered eating & low bodyweight 5:44 personality type (perfectionist)  7:00 growing up sharing my journey online  9:12 my recent diet/when I lost my cycle  13:15 admitting to myself that I had hypothalamic amenorrhea  14:45 lab testing  15:58 effects of hormonal BC on thyroid  16:55 link between hypothyroidism and HA  17:33 what I did to get my period back (and am continuing to do) 18:15 another important disclaimer 18:36 eating in a surplus / nutrition changes  22:45 gaining weight  24:50 lowering & not tracking steps / impact of cardio on thyroid  27:18 training adjustments 30:17 will I go back to weight training?  32:18 slowing down, hobbies, nature, being present  33:13 impact of stress on sex hormones  34:33 challenging thoughts & autopilot habits with food, work, etc.  37:24 sleep !!! 38:16 gratitude for my body & the ability/resources to heal  40:50 patience & doing this for the right reasons  42:00 supplements  ⁠Follow me on IG!⁠ ⁠Apply for 1-1 coaching

goal setting EP (Spotify) goal setting EP (Apple Podcasts) In this episode, I'm letting you guys in on all of my 2025 ins and outs! Moving into this new year, I'm more focused on being intentional with how I think and live my life rather than setting huge goals. As someone who has always felt the pressure to do more/better, I guess I'm learning how to just BE in this season of my life. Remember, these are MY ins and outs. You may not resonate with all of them, but take what you need, and leave the rest! I hope you get some inspiration from this episode and I encourage you to sit down and make an ins and outs list of your own! follow me on IG! apply for 1-1 coaching

We are back at it and I couldn't be more excited to get back to Podcasting! I missed you guys and being able to have long chats!!! A lot has changed for me over the past few months. I hit probably the worst burnout I've ever experienced, and I wasn't okay with it. In this episode, I'll explain what led up to the burnout, how I knew I needed to re-evaluate things, what I did, what I'm doing, and what to expect from this podcast moving forward. I'm coming back from this break renewed and SO inspired. So many great episodes to come! Thank you so much for being here and taking time out of your day to tune in! Be sure to follow/subscribe and leave a rating/review to support the show! follow me on IG apply for 1-1 coaching

After almost a year of weekly uploads, it's time for me to take a little pause. I will use this time to rest, reflect, and reset so I can continue to bring intentional and valuable content to you all. Thanks for the support over the past year. I appreciate you all so much! In the meantime, check out previous episodes, connect with me on Instagram, and check out my 1-1 program. Bye (just for now) friends!

Ever feel like the generic advice of "manage your stress" leaves you feeling more stressed than before? In this episode, I break down HOW you can actually manage your stress. You'll walk away from this episode with practical tips and a more neutral view of the term "stress". Enjoy!! Follow me on IG Apply for 1-1 Coaching

Lessons I've learned in my 26th year of life, fitness & health edition! Thanks for all the support over the years, and I can't wait to keep growing with you all and providing value to you in your own journeys! Follow me on IG 1-1 Coaching program

We've got another great guest on the show today! Dr. Meghan (a doctor of physical therapy), is on today to talk with us all about the pelvic floor AND under-fueling. Two big topics that we get to dive into! This episode includes: understanding the pelvic floor & its role in health and fitness, recongnizing symptoms of pelvic floor dysfunction, tips for taking care of your pelvic floor, relative energy deficiency, consequences of under-fueling, and more! Enjoy the show. Follow me on IG Learn more about my 1-1 program Follow Meghan on IG Get Meghan's Pelvic Floor Playlist

How do you know when it's time to end a dieting phase? Is there a specific number of weeks? Are there signs you should look out for? We are diving into ALL of that in today's episode! I'll cover 4 main things that could indicate it's time to come out of your deficit and as always, lots of context and practical takeaways throughout. Enjoy the episode! Don't forget to leave a rating and review to support the show, and share it with someone who would benefit. Appreciate you all! My Instagram (come say hi!) Fit to Live Coaching (my 1-1 coaching program)

Getting started on a fitness journey can be SO intimidating. How much should you eat? What should you not eat? Should you lift or will you get bulky? What exercises should you do? Should you do cardio? Should you track steps? Should you be worries about your hormones? I see why so many people are scared to start, and give up so soon. So today, I'm going to share with you what I would do if I was starting from square one. In this episode, I cover the 5 things you should focus on FIRST if you are just getting started on your journey. Enjoy the episode! Learn more about Fit to Live Coaching (my 1-1 program) Follow me on IG!

Another Q&A this week! When should you use diet breaks? How do you know what ratio of carbs to fats you should eat? How often should you weigh yourself? and MORE. Just a chill episode answering some questions today! I hope you gain some insight and tools for your own journey in this episode. Timestamps are below. Follow me on IG. Don't be scared to reach out! Learn more about my 1-1 program. 1:30 - my progress from my deficit 2:36 - What is the best way to set up a 3 day training split? 13:04 - How do I know when I should take a diet break? 18:30 - How often should I weigh myself? 24:45 - How do I know what ratio of carbs/fats I should do? 28:09 - Do I have to track my steps in a cut?

If you feel like you need to train 5 days a week to see progress and feel like you just can't keep up, this one is for you! With the right approach, you can see results without the gym taking up TONS of your time every week. These 10 tips will give you a great starting place, and will show you that you CAN make progress, even with a busy life! I hope you enjoy and learn lots! Timestamps are below. Check out my 1-1 program Follow me on IG 1:15 - Intro to the topic 2:35 - Support the show if it adds value to your journey (love you guys thankyou ahead of time!!!) 3:10 - volume allocation (aka you don't have to grow every muscle group in every training block) 6:30 - be intentional with your training split + ideas 13:19 - save accessory work for the gaps (and be okay sacrificing some) 16:05 - use supersets + tips for using them wisely 21:20 - take advantage of your weekends 24:04 - build training into your schedule like an appointment 25:33 - utilize a home/apartment gym in combo with a full gym (+ example) 29:15 - make every rep count (set up, load, intensity, tempo) 31:37 - shift your mindset towards your current bandwidth for training 34:05 - go get your workout even if you could move it to the next day 36:27 - summary & final tips 36:55 - new 1-1 program website !!!

There are several approaches to dieting we can take, but which one is right for you? In this episode, I go over 10 different dieting strategies that I have used either with myself or with clients. Although all of these strategies get at the same underlying principle of being in a consistent deficit, these tools can make adherence easier and more enjoyable, and help to manage general diet fatigue. Remember, you don't have to over-complicate it just because. Find what works for YOU, and that may change overtime! Timestamps are below. Learn more about my 1-1 Coaching Follow me on IG (say hi too!!) Rate/review/share the show to support! 2:00 - dieting strategies intro 5:10 - the most basic approach 5:50 - (strategy 1) cyclical dieting & planned diet breaks 10:01 - (strategy 2) natural diet breaks 12:43 - (strategy 3) refeed days 15:51 - (strategy 4) trainings & rest day targets 19:20 - (strategy 5) base day + untracked meal 22:15 - (strategy 6) 5 low, 2 high days 24:16 - (strategy 7) 5 low, 2 high days with a built in untracked meal 26:06 - (strategy 8) shortened eating windows 29:43 - (strategy 9) fatigue breaks 30:55 - (strategy 10) intuitive breaks & adapting strategies 33:06 - really important reminder of what matters MOST 34:15 - which option is right for you? (practical application so you don't get overwhelmed by all the options) 36:00 - talk to ya next time!

Today, I am interviewing Dr. Kasey Jo on all things mindset. She has her Ph.D. in Psychology and has been in the health & fitness space for almost a decade. She blends nutrition and fitness with the essential mindset work necessary for success in any health & fitness journey. We talk about behavior change, self sabotage, boor body image, and more in the episode. It's packed with great info and practical tips, and I hope you love it! Timestamps below. Follow Dr. Kasey on IG Check out Kasey's Podcast 2:00 - Introducing our guest! 5:30 - Mindset overview / why we can't ignore it 10:01 - Struggling to take action / self sabotage 15:05 - Identity vs self belief 16:20 - Behavioral activation 20:12 - Willpower & environment 22:15 - How to build self belief without "positive affirmations" 29:20 - Overcoming low self esteem & poor body image 38:40 - Sneaky attitudes that might be holding you back 44:05 - How to be patient with the process 49:00 - The rise of mindset coaching 52:15 - Kasey's podcast, IG, etc.

Can weekends really ruin your progress? In today's episode, we are talking ALL about it. I dive into why it's so easy for calories to add up over the weekend, how that can cut into your deficit, and tips to avoid slowing or halting your progress. Enjoy!!! 1-1 Coaching: Learn More + Apply Follow/Message me on IG

If you feel like you are getting your own way on your fitness journey and can't seem to stick to what you need to do to make the changes you desire for your body and your health, this episode is for you! Today, we are talking about mindset shifts you MUST have for successful transformation (which I view as seeing the results you want, being able to sustain those, and maintaining a good relationship with food & the process as a whole along the way). Enjoy today's show! Timestamps & links below. 1-1 Coaching - Learn More & Apply My Instagram - Follow & Message Me 1:20 - intro / why this matters 4:03 - support the show :) 4:50 - what role am I playing in my current struggles? > what can I blame outside of myself? 13:48 - getting rid of what is suppressing your motivation > always seeking more motivation 18:10 - good things I am doing & why > bad things I'm not doing 22:52 - learning to see past tomorrow 26:40 - the difference between progress & results 29:55 - accept the sacrifices OR accept the outcomes

Answering frequently asked questions regarding tracking macros in today's episode! There can be lots of confusion around this topic, so we are going to clear some of that up here. As always, hope you love the episode! Timestamps are below. Follow/Message me on IG Apply for 1-1 Coaching Be sure to rate & review if you're enjoying the show! xo 3:18 - What tracking app should I use? 5:26 - What all should I keep track of? 9:54 - Why are the calories off, even when I hit my macros? 13:03 - Should I track net carbs or total carbs? 14:37 - Do I need to weigh everything out? 17:22 - How close do I need to hit my macro targets? 19:40 - Can I eat whatever I want if I hit my macros? What parameters should I have? 23:33 - What do I do if I'm under on protein, but I already hit my calories? 28:35 - What if I keep going over on my fats before I get to my last meal? 31:41 - What is the best way to track alcohol?

Tracking is a great tool, but it's not something I believe should be a 24/7 thing. In this episode, I'll dive into some signs that you may want to put a pause on tracking macros, and how to transition out of it in the best way possible! Timestamps are below. Follow/Message me on IG Apply for 1-1 Coaching 0:55 - I spend most of my life not tracking? 3:12 - Flaws in the "intuitive eating" model 5:15 - Tracking is an amazing tool 6:05 - An update on my current deficit phase 7:15 - Signs it might be a good time to stop tracking 23:40 - The tracking spectrum 24:22 - It's not a forever decision 25:35 - How to transition into not tracking 41:15 - How I personally maintain without tracking 42:13 - Am I team macros or no macros?

How much cardio should you do in a cut? Can you make progress without tracking macros? We are back with another Q&A where I will answer those questions, and more! Lots of great topics to cover today (timestamps are below). If you ever have questions you'd like me to answer on the podcast, please get in touch on IG! Follow/Message me on IG Apply for 1-1 Coaching 1st Phorm free shipping Timestamps: 1:52 - How do I know how much cardio I should do in a cut? 14:00 - Can I see progress without tracking macros? 23:07 - How can I increase my motivation to stick to a plan? 27:34 - How much does my pre-workout meal actually matter? 32:15 - How long should my diet be? 35:48 - Should I try to track when I'm traveling if it causes me stress? 42:47 - Bonus fav travel snacks

If you've ever been confused on the topic of body recomp, this episode is for you! We dive into if recomp is really possible, who it's best fitting for, key variables for successful recomp, assessing progress, and more. You're in for a treat! Timestamps are below. Follow/Message me on IG Apply for 1-1 Coaching Timestamps: 1:55 - testimonials from my body recomp class 3:40 - defining terms (body composition & body recomp) 6:30 - body recomp vs a deficit & building phase 7:20 - can you actually do both at once? (the science) 8:44 - how can the scale stay the same if I'm losing fat? 10:29 - is recomp optimal? 12:05 - who has the best and worst potential for body recomp? 15:00 - if you have good recomp potential, should you still take that approach? (not necessarily) 17:55 - what if you don't have good potential? 19:24 - 5 key components of successful recomp 19:41 - training for body recomp 32:38 - energy balance for body recomp 36:11 - protein intake for body recomp 39:00 - recovery factors for body recomp 45:05 - adherence for body recomp 46:22 - assessing progress in a recomp phase 51:26 - what if you don't have good potential for a recomp phase? long term recomp? 54:05 - recap & summary Hope you loved the episode!

So many people set themselves up for miserable diets. My goal with this episode is to make sure that's not you! In today's episode, we discuss 6 different ways to make your diet easier and more enjoyable so that you can stick to it, see results, and sustain those results! Enjoy! Timestamps are below. Message me on IG - ask me a question for future Q&A episodes Apply for 1-1 Coaching 1:45 - Why this conversation is important 4:50 - Engineering an environment for success 11:44 - Having a tentative gameplan 15:10 - Strategies to manage your hunger 20:12 - Getting support from others in your life 25:45 - Managing your total stress load 30:50 - Accepting the sacrifices 34:00 - A tangent on "balance" 34:50 - Episode recap 35:17 - What's coming next to the podcast?

With so many workout programs out there, how do you know which ones are good? Today, we are talking about red flags to look out for in workout programs to help you filter through the online world of training. Enjoy! Timestamps below. Follow/Message me on IG (don't forget to ask about my free body recomp class!) Apply for 1-1 Coaching 2:34 - A very important preface to this episode that will give context to this subject (don't skip this!!!) 6:02 - Red flag 1: False advertising of results 8:58 - Red flag 2: All barbell work 12:48 - Red flag 3: Poor exercise selection 19:22 - Red flag 4: No consideration of energy balance (aka if you're in a deficit or not) 22:46 - Red flag 5: Excessive volume & junk volume 28:40 - Red flag 6: 5-6 day training splits 30:25 - Red flag 7: No tempo guidelines 33:45 - Red flag 8: Too good to be true claims 35:00 - Red flag 9: Workouts change weekly 37:00 - Red flag 10: Being "dead" after every workout Rate/review, follow/subscribe, and share to support the show!

What changes should you make to your diet when you are aiming to lose body fat? In this episode, I walk you through 10 things I personally change about my diet when I am in a caloric deficit aiming for fat loss. These changes are to ensure I not only get the best results possible, but also enjoy the process along the way! You'll get tons of practical tips to walk away from this episode with. Enjoy! Follow/message me on IG Follow me on TikTok Apply for 1-1 Coaching

Do you struggle to maintain any progress you get? Or maybe you are nervous you are going to lose the progress you've made? This episode is for you! Today, we are talking about common mistakes I see when it comes to weight maintenance and maintaining your progress. Hope you enjoy! Follow/message me on IG! Apply for 1-1 Coaching

It's a Q&A! And we've got some great questions to cover in this episode. Listen to my thoughts on meal plans, where to start if you are always bloated, 3 day training split, growing your glutes, and more. Timestamps are below! 2:53 - What are your thoughts on meal plans? 12:04 - Can I build muscle only training 3x a week? 18:10 - Do I really need to track my steps? 24:22 - Where should I start if I'm always bloated? 32:18 - How long should my diet last? 36:47 - What is the best way to grow your glutes? Apply for 1-1 coaching Message/follow me on IG

Feel like you keep falling off your plan? Struggling to get clients to adhere? Let's talk about red flags in your program that could be throwing off your (or your clients) adherence, and how you can fix it! In this episode, we talk about 10 different things you can keep in mind to improve your (or your clients) adherence. I know you will take away SO much value from this episode. Enjoy! Apply for 1-1 Coaching Message/Follow me on IG Download my meal prep guide Listen to the discipline episode

You've heard the advice to "just eat in a calorie deficit". You've probably even said that you want to "recomp". What do these phrases really mean though, and how can you implement them into your journey? This episode will break down exactly that! Learn about how a calorie deficit really works, what actually makes up your total calories burned for the day, what is necessary for building muscle and losing fat at the same time, and more. Enjoy! Message me on IG! Apply for 1-1 Coaching

The deepest dive into the scale you've probably ever heard. I'm giving you EVERYTHING you need to know! We dive into what even actually makes up the scale, common misbeliefs, when to use (and not to use) the scale, what other metrics can help us understand the scale better, and how to get more a more accurate assessment of your weight. You will walk away from this episode with a new outlook on the scale and how to use it in a more productive manner on your fitness journey. Enjoy! APPLY FOR 1-1 COACHING MESSAGE ME ON IG

Are you feeling frustrated by your lack of results for the work you put in at the gym? In today's episode, we dive into why you aren't seeing the changes you want to your body, despite working out! I start off by overviewing what changing your body really boils down to, and then I break down 10 reasons you might be stuck. We dive into training variables (exercise selection, tempo, rest times, & more), recovery factors, diet, & more! I know you are going to love this episode. Enjoy! Message/Follow me on IG Apply for 1-1 Coaching

Ready to go deep into what it really means to have healthy digestion & a healthy gut? In this episode, I interview Haylee Colannino, an RD who is a wealth of knowledge on the gut. We talk about digestive health as a whole, symptoms that relate to your gut you may be unaware of, gut motility, testing, greens powders, probiotics, and more. I loved this interview, and I know you will too! Follow me on IG Follow Haylee on IG Check out Haylee's Podcast

Do you feel like you make most of your decisions based on "good" vs "bad" labels you've created? Do you feel like you live your life on will-power mode eating "good" foods and eventually give in and overeat "bad" foods? This episode is for you! We get into the negative impacts of labeling foods as good vs bad, reflecting on what food actually means to you, how to learn more about food, and better ways to think about food decisions. I hope this episode positively impacts your journey! Improving your relationship with food (especially if you've had good vs bad labels your whole life) takes TIME. Be patient with yourself, and take some notes from this to refer back to as you go! Come say hi on IG! Apply to work with me 1-1

Feel like the all or nothing mindset is holding you back in your fitness journey? This is something I see all the time as a full time online health & fitness coach. I have not only helped hundreds of women overcome this mentality, but I overcame it in my own journey as well! In this episode, I go over 5 tips you can use to break past the all or nothing mentality for good. I hope this episode helps you on your journey! Apply for 1-1 Coaching Apply for a free nutrition audit Say hi on IG!