In this episode, I’m sharing the 12 most common mistakes women make when trying to build muscle. I’ve made each and every one of these, so I know what it’s like to be working hard…and feel like there’s nothing to show for it. My goal with this episode, and all of my work, is for you to get the results you want while having health and fitness take up as little unneeded space in your life as possible. In order to do this, you need to be empowered with education! So, let’s dive in. Menno...

In this episode, I’m sharing the two typical profiles of women who accidentally under-eat, how this differs from most of America, why it’s so important to know which category you fall into, and what to do about it. I cover: The 2 ways most Americans eat2 common profiles of accidental under-eatersPotential consequences of under-eating (+what it might indicate instead)The eating approach to take depending what category you fall intoThe issue with seeing women eat 3000 calories with a six...

In this episode, I’m sharing the 8 common qualities, belief systems, and traits of the women who achieve the greatest success in my Food Freedom Evolution course. These are qualities that I’m responsible for embodying myself, too, whenever I’m seeking long-term transformation in any area of my life. Enjoy! Feedback? Questions? Comments? Head on over to Instagram and let me know in my DMs! Maintenance Building Bundle!   COURSES Food Freedom EvolutionHealthy Habit Foundations CourseMuscle...

In this episode, I’m sharing my raw, vulnerable, honest thoughts about all things aging and anti-aging. As a 34 year old woman, the pressure to maintain the same appearance I had in my 20s is ever increasing, especially given my job on social media. I have been giving this topic a lot of thought over the last few years, and I’m sharing my *current* perspective with you today. I cover: How women are viewed in societyAmerican beauty standards vs. other culturesThe evolution of agingHow I saw...

In this episode, I’m chatting with Carly Anna of The Midas Coach! I worked with Carly one-on-one for a year, and I couldn’t keep her to myself after all of the wisdom I gained from her. She’s on a mission to change the coaching industry from the inside-out and has a strong passion for evidence-based behavior change. In this episode, we cover: Why she left her career as a therapist for coachingHer core values in life and businessThe biggest misconceptions about behavior change on social...

In this episode, I breakdown some of the most common reasons why women don’t reach their physique goals, and the reasons might surprise you! Think they’re all in your head? To a large degree, you’re right. I cover: Why so much of sustainable fat loss is a mental game3 major reasons why women don’t achieve their fat loss goalsThe surprising reason why boundaries are the key to successThe big thing women aren’t honest aboutAnd more!Feedback? Questions? Comments? Head on over to Instagram and...

In this episode, I share the nuances of knowing whether or not your metabolism is ready for fat loss, including chronic stress, excess body fat, lifestyle factors, and hormones. I cover: The various causes of feeling unwellWhat biofeedback is & the different typesCommon lifestyle factorsWhat to do if it’s from excess body fatChronic stress outside of lifestyle habitsThe biggest misconception about hormone imbalancesAnd more! Mentioned: Episode 79: Stress & weight loss: is it the...

In this episode, I share the huge breakthrough moment I had while living in NYC in 2022, and what I have learned since then. This realization has impacted every aspect of my life, and it will absolutely transform the way you think about weight loss and your physique goals. I cover: The big “aha” moment I had that brought me to my kneesThe mindset frame about marriage that helps with weight lossHow most of society gets it wrongHow to separate yourself from the rest of society with weight...

In today's episode, I'm sharing the six most common subconscious fears of getting leaner I've seen with my clients, and I've personally experienced them, too! Given that our subconscious controls nearly 95% of our daily actions, bringing this to light and working with these deeply rooted fears is essential. Register for the LIVE masterclass on 9/27: 3 Steps to getting leaner & KEEPING the results: How to be in the top 10% Feedback? Questions? Comments? Head on over to Instagram and let...

In this episode, I’m sharing the 8 most common fat loss mistakes I see with the clients I work with, and former me made every single one of them! If you want long-term results, you don’t just want to get leaner for a few months, AND you want to maintain a beautiful relationship with food and your body, this is for you. FREE Fat Loss Ebook: How to get leaner without losing your mind Feedback? Questions? Comments? Head on over to Instagram and let me know in my DMs!   COURSES Healthy Habit...

In this episode, we’re talking about stress, weight loss, and how to determine if it’s the right time for you to move forward. Understanding the impact of stress on your goals is extremely important, and at the same time, things won’t ever be perfect. Sometimes we just need to go for it! I cover: Why stress matters for weight loss Different kinds of stress The best times of the year for fat loss My recommendations for stress and fat loss When I’ve had success with getting leaner And...

In this episode, I’m sharing my deepest moments of shame with my body, diet and fitness, how they kept me from my goals, and how overcoming these were the moments everything changed for me. From my first experience of shame at 16 to my recent experience in 2020, there is one common thread that liberated me from it all. I’m sharing this with you today! I cover: When I experienced body shame for the first timeHow this manifested for years to comeWeight cyclingHow this prevented me from...

In this episode, I’m answering your questions! This format allows me to dive more deeply into your questions that you asked me over on my Instagram stories. Topics include: My thoughts on Ozempic Eating gluten with Hashimoto’s How to stop wanting to lose weight How men in my life view my relationship with food & business What’s bringing me joy right now And more! Feedback? Questions? Comments? Head on over to Instagram and let me know in my DMs!   COURSES Healthy Habit Foundations...

In this episode, I’m discussing a highly controversial and hotly debated topic, alcohol. It’s everyone’s favorite vice that we love to hate, and my take on it may surprise you.  I cover: Is alcohol healthy?My drinking habits from 16 to nowAm I sober?Drawing boundariesHow I learned to moderateWhy I stopped binge drinkingIf I say anything to others about their drinking habitsMy nutrition strategiesWhy I can’t wait for my trip this summerAnd more! Feedback? Questions? Comments? Head on over...

In this episode, I reveal why listening to your body is just the tip of the iceberg when it comes to your relationship with food and your body. While honoring hunger and fullness cues is really important, and learning about your biofeedback is essential, we need to go deeper for lasting results. I cover: The mindset shifts neededWhy we use food to numbNutrition mythsWhat’s really causing the obsession with dieting & your bodyAnd so much more Episode 36: Why you should resistance...

In this episode, I’m sharing the 7 things you want to consider when contemplating changing your physique. There is *nothing* wrong with wanting your body to look a certain way, but we do want to get clear on “when is enough, enough?” Otherwise, it’s easy to be pursuing a never-ending road of body changes. I discuss: When fat loss might make sense for healthA big reason women with obesity tell me they desire weight lossThe top question to ask yourself before making changesWhere I stand with...

Finding your authentic self is an ongoing process, and today I am going to talk about 9 topics that can help you to find your most authentic self.  It’s not just about who you are as a person inside, it’s also about how you look at life, what you consume and where you focus the attention on your life.  In this episode I cover: How easy way to bring more joy into your lifeThe way emotions and feelings in your body can give you indicators to your most authentic selfHow images can bring you...

In today’s episode, I’m talking about a very important, but very nuanced top: research in health and wellness. Like a lot of things in the health and wellness space, things tend to be put into one of two extreme camps and in this case, that is… The research-only approach and the skepticism towards all research.  However, I’m going to share why falling into one of these two categories in a dogmatic way can do a lot more harm than good! I cover:  The value in having your own understanding and...

Today we are diving into how to balance exercise while improving your relationship with food. This is one that I do not think is discussed enough because, as per usual in the industry, all we hear are extremes. I'm breaking down the nuance in this episode. I cover: The all or nothing mentality with exercise and foodImportance of nutrition for specific types of exerciseExperimentation and finding what works for individual needsThe importance of intentionThe big shift in your decision making...

Today I am going into the personal stuff, all about my personal health update. I'll be talking about my experience with recent stressors and its impact on my body and health. I've received a lot of questions from you after sharing that I'm currently eating 100% intuitively, so I'm giving you the juice! We cover: Discovering  another limit in my health journeyHow my menstrual cycle has changed and gives me health cluesMy current focus on intuitive eatingThe difference between intuitive and...

In this episode, I'm chatting with someone I've admired in the industry for a long time, not just due to his expertise, but due to the way he carries himself as a person. In today's divisive callout culture, Jade is a great example of someone who leads with humility and integrity. We cover a wide variety of topics in our conversation, so there's sure to be something for everyone! We cover: The connection between trauma, stress and the metabolismCallout culture onlineThe importance of...

In this episode, I'm talking to Drea Cloak and Caitlin Townsend about their journeys with infertility, the lessons learned, wisdom gained, and how they're helping women navigate the same journeys via their coaching program inside Nest Fertility. We cover: Each of their struggles with getting pregnant Their biggest mindset blocks The motional journeys they've been on Root causes they see in clients Living life beyond pregnancy Their current fertility statuses and more! Follow them on...

In this episode, I'm talking to integrative therapist, yoga teacher, mother, lifelong learner, and self-healer, Jenna Hamm of @feltsensewpg on Instagram. She overcome the depths of chronic mold illness and nervous system dysregulation and is now thriving after a journey of self-healing. In this episode, we cover: Is she shunned by other social workers?Her journey with mold illnessThe root cause of her health issuesWhat led to her healingSocial media culture & wellnessHer recent...

In this episode, I'm sharing another Sustainably Lean Academy client's experience. Kati gets real about what her relationship with food looked like in the past, her fears about joining SLA, the mindset shifts required to achieve success, what has surprised her the most, and more. Doors to SLA are open from May 20-May 31st, and those on the waitlist will get access to the best price! Get on the waitlist here. ______________________________________________________ Feedback? Questions?...

In this episode, I'm thrilled to have SLA client Felicia on the podcast to share her raw, real, vulnerable experience with the course. She is a mother multiple children, working professional, and has been through hell and back with her dieting history. For those of you who can't see yourselves through my story, I'm excited for you to relate to Felicia and her beautiful transformation. Get on the SLA waitlist here! Need to work on your relationship with food? ⤵️ FREE TRAINING: 4 Step...