Episodes
Published 03/25/24
Everyone is always looking for tips on "how to stay motivated" in their weight loss or fitness journeys. In response to that, you've probably heard fitness influencers telling you that instead of relying on motivation, use "discipline" instead. Well in this episode, I'm going to talk about something else that can get you through those rough times when going to the gym or following your nutrition plan feels like the last thing you want to do. And in my opinion, it's MUCH more powerful than...
Published 03/25/24
If you scroll on social media at all or google "tips to lose weight" you've probably at some point been told to start tracking your calories and/or macros. But is tracking your food on a daily basis REALLY necessary? Can you make the progress you want in this day and age WITHOUT having to track the food you eat in an app like myftinesspal? In this episode I give my honest take on this, explain why or why not tracking your food might be necessary for you, and how to go about it to see the...
Published 03/18/24
In this week's episode I sit down with my good friend and fellow Registered Dietitian & CPT, Kara Goss. In this episode we dive into Kara's hormonal birth control journey, including the struggles she faced with fat loss while transitioning off of birth control, how she initially had to be okay with gaining weight before her body was ready to respond to fat loss, and how she navigated this mentally in order to fully trust in the process to get her body to where it is now. We also dive...
Published 03/11/24
One of the most common issues I see, especially in women that I work with, is that they tend to UNDER eat for the goals that they have. They want to tone up, shape their body, while also losing fat - but because of their low calorie intake their body ends up working against them for these goals. In this episode I go over common signs you're probably experiencing if you are under-eating, how to know for sure, and how to fix it. Please leave a 5 star review if you enjoyed the podcast and be...
Published 03/04/24
Do you feel like your progress is too "slow"? Or feel like sometimes you aren't even making progress at all? We obviously want to make sure we're on the right track and doing the correct things to make progress and see results over time, but there's hidden value of making "slow" progress that you probably don't realize. In this episode I discuss why the clients and people I see who take the "slower" approach to seeing progress oftentimes end up with the best long term results. Please leave...
Published 02/26/24
Most people make the huge mistake of thinking making "progress" and seeing "results" are the same thing. But in actuality, they're COMPLETELY different. You can be making outstanding "progress" toward your overall goal, without seeing much physical results just yet. In this episode I clarify the difference between the two, why it's important to understand this difference, and how applying this can unlock the patience you need to truly succeed in your fitness or fat loss journey. Please...
Published 02/19/24
You might think that simply using myfitnesspal and "tracking your food" is the secret you need to finally start seeing results, but that's far from the case. In today's episode I'm diving into the top 5 food tracking mistakes you're making, and why these mistakes are holding you back from making the progress you want. Please leave a 5 star review if you enjoyed the podcast and be sure to join our Free Facebook Group through the link below for more exclusive content, giveaways, etc. Join Our...
Published 02/15/24
In this week's episode I sit down with my good friend and fellow Registered Dietitian Amanda Maddalena. We get DEEP into this one, diving into how to embrace the ride within your fitness journey, how she overcame losing her father to suicide, and how important it is to lean on specialists or mentors for support in order to evolve into your highest self. Please leave a 5 star review if you enjoyed the podcast and be sure to join our Free Facebook Group through the link below for more...
Published 02/12/24
In today's episode I'm diving into recent research regarding fat burners to determine if they're actually effective for helping us lose more fat or not. I dive into the results of this recent study, things to consider before jumping on the "fat burner" train, and if it's actually worth your money or not. Please leave a 5 star review if you enjoyed the podcast and be sure to join our Free Facebook Group through the link below for more exclusive content, giveaways, etc. Join Our FREE Facebook...
Published 02/05/24
In today's episode I'm joined with friend and fellow dietitian Cat Grimes. Cat is a Registered Dietitian and certified personal trainer, and in this episode we dive into her history of competing, how that lead to a negative relationship with food and her body image, and the misconceptions people have around what it takes to get "fitness model" lean - and if that's even attainable and sustainable for you. Please leave a 5 star review if you enjoyed the podcast and be sure to join our Free...
Published 01/29/24
In today's episode, I'm giving you the ultimate hack in changing your mindset regarding "falling off track" in your fitness journey. Give this a listen, and you'll never feel overwhelmed when trying to "get back on track" ever again. Please leave a 5 star review if you enjoyed the podcast and be sure to join our Free Facebook Group through the link below for more exclusive content, giveaways, etc. Join Our FREE Facebook Group for more free resources, live trainings,...
Published 01/25/24
In today's episode, I'm diving into 5 of the biggest fat loss mistakes I see people make - especially when starting their fat loss / fitness journey in the new year. Please leave a 5 star review if you enjoyed the podcast and be sure to join our Free Facebook Group through the link below for more exclusive content, giveaways, etc. Join Our FREE Facebook Group for more free resources, live trainings, etc: https://www.facebook.com/groups/fatlossforevergroup Apply For 1 On 1...
Published 01/22/24
Being surround by either the right type of people, or the wrong type of people can ultimately change your life. In today's episode, I'm diving into the power of community, how it can make or break your results, and why I'm so proud of the community we've built with all of our clients. Please leave a 5 star review if you enjoyed the podcast and be sure to join our Free Facebook Group through the link below for more exclusive content, giveaways, etc. Join Our FREE Facebook Group for more free...
Published 01/18/24
A common question I get is - if I track my calories or macros to lose weight, will I have to track my food forever to maintain my progress? In today's episode I'll be answering this question, discussing things to consider when wanting to step away from food tracking, along with giving you a step by step guide on how to transition away from tracking once you've reached your goal. Please leave a 5 star review if you enjoyed the podcast and be sure to join our Free Facebook Group through the...
Published 01/15/24
One of the biggest issues I see is people jumping straight into a fat loss phase or dieting phase without establishing a "healthy metabolism" or good habits beforehand. By rushing into a fat loss phase from the get go, you're more likely to fail, feel burnt out, run yourself into the ground, and end up giving up sooner rather than later. In today's episode I'm diving into all of the details behind how I help prime my clients to respond to fat loss best - for better results, and without the...
Published 01/09/24
Do you freak out when you have to take time off away from the gym due to travel, vacations, or maybe even injury or illness? Do you fear that taking that time away from working out is going to lead to rapid fat gain or you losing the muscle tone and definition you've worked so hard for? If so, today's episode is for you. In today's episode, I'm diving into why I'm taking 9 days completely off from the gym and from tracking my food intake, how and why I plan to "mindfully indulge" a bit...
Published 01/04/24
2024 is here, and you're probably thinking about all of the things you want to accomplish over the next 12 months. However, most people don't have any type of framework in terms of setting new goals, or discovering what may have gone well or not well over the previous year. In today's episode, I'll be going over the thought process I use to assess how the last 12 months has gone, what I want to accomplish, what's realistic to accomplish, and how to pinpoint exactly what needs to change in...
Published 01/01/24
Ever start a "dieting phase" or fat loss phase and think the first line of action should be to increase your cardio in order to burn more calories to shed more fat?  While this might seem logical by thinking "more calories burned equals more fat loss" - right? BUT there are diminishing returns as that cardio reaches extreme levels - especially if you aren't doing any resistance training along the way. In today's episode, I'm diving into what's called the Exercise Energy Compensation Model,...
Published 12/26/23
Making progress along your fat loss or fitness journey shouldn't feel like a fight to the death every single day - if it does, then you're probably doing something wrong. But with that being said, there certainly will be times where things feel hard, sometimes VERY hard, but you'll have to find a way to get it done regardless if you want to continue to progress. So in today's episode, I'm giving YOU the wake up call you need to start making progress - either again, or for the first...
Published 12/21/23
Do you want to get toned? Do you want to shape certain areas of your body like your legs, glutes, or arms? One of the biggest issues I see from people wanting to transform their bodies is not knowing how many sets they should be doing in the gym for optimal progress. It's usually too little to get progress moving, OR too much to where your body can't recover from it properly. In today's episode, I'm diving into exactly how many sets you should be doing in the gym to achieve the best...
Published 12/18/23
One of the biggest issues I see among clients or people wanting to lose weight and transform their body is the obsession over wanting to reach their end destination as fast as possible. This can FEEL productive, but when it comes to losing fat, building muscle, or changing your body - there's a physiological cap of just how fast you can actually achieve these things. So with that, learning to be fully present and truly take things day by day is extremely important to be successful long...
Published 12/14/23
In today's episode I'm diving into 5 huge things I've changed my mind on over the past 10 years in the fitness industry. I'll be diving into a variety of topics including changing up your workouts to lose more fat, "if it fits your macros" and if that approach is best, setting bigger goals than you're ready for, and how to find a nutrition/fitness approach that "fits your lifestyle". Please leave a 5 star review if you enjoyed the podcast and be sure to join our Free Facebook Group through...
Published 12/11/23
Do you struggle with falling off track with your nutrition or fitness? Then the "falling off track" leads to guilt, shame, and feeling like a failure until you end up giving up? If so, then this one's for you. In today's episode, I'm explaining the "anchor analogy" that ultimately changed the way I feel and think about "falling off track" forever - all for the better. Please leave a 5 star review if you enjoyed the podcast and be sure to join our Free Facebook Group through the link below...
Published 12/07/23
Do you struggle with gaining weight between Thanksgiving and New Years? Is this the time of year that no matter how hard you try, you seem to always see the scale 5 pounds, or maybe even 10 pounds heavier after these short 5 weeks? In today's episode I'm diving into my top keys to seeing progress over the holidays without feeling like you're sacrificing all of the fun along the way. Please leave a 5 star review if you enjoyed the podcast and be sure to join our Free Facebook Group through...
Published 12/04/23