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...

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...

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...

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...

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...

In this week's episode I'm going over my go-to strategies for staying on track over the holidays, along with the mindset shifts that are CRUCIAL to make if you want to be successful during this time of the year. If you get anxious about food around the holidays or struggle with finding that balance of enjoying yourself, but also staying on track with your nutrition and fitness goals, this one's for you. Please leave a 5 star review if you enjoyed the podcast and be sure to join our Free...

One of the biggest issues you're probably having when it comes to fat loss is your results being incredibly inconsistent. Some weeks you see progress, but others you don't. And the weeks you do see progress you aren't even exactly sure what's working, and vice versa for the weeks you don't see progress. So in today's episode I'm going to show you how I create a foolproof, SYSTEM for all of my clients for fat loss. That way they're able to lose fat consistently and at a rate that's...

In today's episode I'm sitting down with one of my long term clients, Morgan Smetzler, and talk about the incredible transformation she's had while working together over the past 2 years. We dive into how she lost 20 pounds, got the nickname "Quadzilla", and put on a ton of lean toned muscle along the way. We also dive into some huge mental breakthroughs she had throughout her journey that pushed her outside of her comfort zone in order to make even more progress in the gym. If you learned...

In today's episode I'm breaking down the incredible and interesting effects dietary fiber can have on your fat loss goals. Most people are familiar with the most common benefits of dietary fiber - increased fullness and better digestive health. But in this episode, I'm breaking down research showing that having a high fiber intake can actually cause us to eliminate more calories through our poop, so we're absorbing less through the food we eat. Which may or may not give us an extra edge when...

In today's episode I'm breaking down the TRUTH around low carb diets, if carbs make you fat, & if low carb diets are better than low fat diets for fat loss.   This one is going to be SUPER informative, so if you have a place to jot any notes down, I'd be ready.   ------ Please leave a 5 star review and share a screenshot of this podcast on your social media if you enjoyed it!   Join Our FREE Facebook Group for more free resources, live trainings,...

In today's episode we're going to get DEEP. I sit down with one of my AMAZING 1:1 clients as she shares her inspiring story of overcoming a history of sexual assault as a young girl. We dive into how her past experiences shaped the way she viewed herself, and how her past contributed to her purposely choosing not to take care of herself physically as a defense mechanism. We then dive into how taking this leap to feel good in her body again came during a huge shift in her life as she finally...

In today's episode I'm breaking down the KEY components that every meal should have if you're trying to prioritize fat loss.   In this episode I show you how to dramatically simplify the process of creating meals, and also meal prep, so you can learn how to lose more fat without having to spend more time.   ------ Please leave a 5 star review and share a screenshot of this podcast on your social media if you enjoyed it!   Join Our FREE Facebook Group for more free resources, live trainings,...

In today's episode, I'm breaking down the 5 MOST important variables you need to be focusing on in order to lose fat, build tone muscle, and get the lean body you want.  Have you ever wondered if meal timing makes a difference? And if so, how much of a difference? Are calories REALLY all that matter? Why exactly is protein so important anyway? Are supplements all hype, or is there actually a benefit of taking them? Can I really get lean eating Oreos every day? We're uncovering all of this in...

In this episode dive into the power of words, how they can subconsciously affect your psychology, and therefore dramatically change your actions and behaviors for either better OR worse. I also dive into why this was a huge reason I decided to change my coaching company name to what it is today.     ------ Please leave a 5 star review and share a screenshot of this podcast on your social media if you enjoyed it!   Join Our FREE Facebook Group for more free resources, live trainings,...

In this episode I sit down with Emily Smith and talk about her incredible journey of losing over 50 pounds in our 1:1 Coaching Program.   We dive into the newfound confidence she's gained in her body and herself, how her depression and anxiety symptoms have lessened dramatically since learning to take care of her body and health, and much more.     ------ Please leave a 5 star review and share a screenshot of this podcast on your social media if you enjoyed it!   Join Our FREE Facebook Group...

In today's episode I share 3 powerful stories that have completely changed the direction of my life over the past 4 years. In each of these stories, I was faced with almost "do or die" scenarios that because of the path I chose to take, have dramatically shaped who I've become as a person.    I recommend having a box of tissues handy, because we get pretty deep in this one.   If any of these stories resonate with you, I'd love for you to send me a private message on either Facebook or...

One of the most common questions I get from clients or non-clients is, "How do you stay motivated to keep showing up every day and hit your goals, especially when it feels hard?". Some may scream at you and say discipline, discipline, discipline at the top of their lungs. Which is true, we should be harnessing discipline more than motivation, because it is more reliable. BUT that doesn't mean we can't use what we know about human psychology to take advantage of motivation when our "discipline...

Today, August 24th, 2023, I officially turn 30 years old. This episode is an impromptu episode I recorded on the spot after receiving one of the most incredible messages I've ever received from a client.    In this episode I share the incredible message and story from one of my clients on how she overcame being sexually assaulted as a child and wanting to never feel beautiful again, to now where she finally feels safe to change her body, feel more attractive, and display the confidence that...

In this episode I sit down with Katie Craig, one of our rockstar 1:1 clients and talk about her incredible postpartum journey thus far. We dive into the struggles she faced through pregnancy and obstacles she's ran into postpartum.   We also discuss why prioritizing her health, fitness, and personal confidence is so important for her in order to be the best version of her that she can be for herself, her husband, and for her three kids. If you're a mom and struggling with knowing how to...

In this episode I talk about what the "piñata" method for weight loss is, and why you're probably doing it and don't even know it - and why it's the reason you AREN'T seeing any progress within your fat loss journey.   ------ Please leave a 5 star review and share a screenshot of this podcast on your social media if you enjoyed it!   Join Our FREE Facebook Group for more free resources, live trainings, etc: https://www.facebook.com/groups/fatlossforevergroup   Apply For 1 On 1...

In this episode I reveal exactly how I've lost 20 pounds over the past 8 months, and why it was the easiest fat loss phase I've ever done. I discuss what my calorie intake was like, how often I implemented diet breaks, what my workouts looked like, what my meals consisted of, how often I ate, along with how I approached it mentally to avoid self-sabotage or frustration on days the scale didn't go down. All of these tips I discuss are tips you can take and use to lose your first, or next, 20...

In this episode I interview another one of my incredible clients, Ali Nugent. We dive into her past history of an eating disorder, how our program has helped her relationship with food, and how she's lost 20 pounds since October.   We also dive into how after dealing with a tremendously hard break up from a long term relationship, she was able to finally put herself first & start living life to the fullest with her newfound confidence.   ------ Please leave a 5 star review and share a...

In this episode I interview one of my incredible clients, Caela Miller, to talk about her journey in our program over the past 5 months. She's lost 20 pounds so far despite enjoying vacations, trips with family and friends, and numerous social events. We also dive into how she endured a huge personal loss during this time period, but didn't let it set her back and how she continued to move forward from it.    Caela's story has been incredibly inspiring so far, so you definitely don't want to...

Are you a regular caffeine or coffee drinker? If you are, I'm sure you've been told not to drink caffeine too late in the day or it'll negatively impact sleep (which then can negatively impact fat loss).   But exactly how late can you have caffeine WITHOUT it hurting your sleep that night? Is it 1pm? 3pm? 5pm?   In this episode I cover what the research points to being the best time to cut off your daily coffee to make sure it does NOT hurt your sleep & have a negative impact on your fat...

Do you feel guilty when you over-eat? Go over your calorie target for the day? Or maybe make "unhealthy" food choices that lead to you not getting the results you want? Which then leads to you being frustrated with yourself, feeling like a failure, and then giving up?   In this episode I cover why it's SO important to remove these emotions from the process, how to think in a way that removes these emotions so you don't go into this downward spiral, and how thinking this way can dramatically...