In this podcast we discuss all things nutrition, training, mindset, and life. After listening to each episode, you‘ll be able to walk away with clear takeaways to help you excel in your journey of fitness and life.
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How Many Workouts A Week Should You Do To Make The Most Progress? | Ep 144
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A question I get all the time is "how many days a week should I be working out to make the most progress?" And the truth is, the answer is "it depends" like most things with health and fitness. BUT, there are some things to consider like how many days you can actually commit to, how you're structuring your workouts and diving your exercises up, etc…
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Do Calories Matter For Fat Loss? | Ep 143
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One of the biggest issues I see in people's fat loss journey's is them "missing the forest for the trees", AKA focusing on minor details when it comes to nutrition and workout, while ignoring the factors that impact results the most. In this episode I dive into why knowing and manipulating how many calories you're eating will make the biggest impac…
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How To "Fix" Your Fat Loss Progress After A Weekend Of Over-Eating | Ep 142
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In this episode I dive into how to "fix" your diet and your progress after a weekend of over-eating, especially over the holiday weekend. I cover the mindset you should have after a weekend of over-eating and how to approach your diet and/or workouts after a weekend like this. I also talk about the "secret" to making sure these weekends don't end u…
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Rest Periods In Between Sets, Progressing In Your Workouts, & Tips For Long Term Fat Loss For Women | Ep 141
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In this episode I sit down with my good friend and fellow dietitian Cat Grimes for part 2 and dive into more of the training / workout side of how to get the best results in your fitness / fat loss journey. We talk about how long of rest periods you should be taking in between sets, how to actually progressively overload in the gym, and my key tips…
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Biggest Fat Loss Misconceptions & The Freedom You Gain From Tracking Your Food | Ep 140
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In this episode I sit down with my good friend and fellow dietitian Cat Grimes on her own podcast to discuss some of the biggest misconceptions women I talk to end up having about fat loss. We also talk about the power of tracking your food and how while it might feel like extra work in the beginning, it actually can help create even more freedom w…
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Why The Feeling Of Uncertainty Can Kill Your Results - & How To Fix It | Ep 139
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One of the biggest struggles I see from people attempting to lose fat is that they second guess everything they do. This is in part because you might not be an expert in fat loss and might be unsure that what you're doing is actually the right thing. But it also is likely because with fat loss, there's a ton of delayed gratification and "lag time" …
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What Is A 'Metabolic Phenotype' & How It Can Impact Your Fat Loss | Ep 138
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A 'metabolic phenotype' is a term used to describe where your total energy expenditure (aka how many calories you burn) lies in comparison to how many calories we would predict you'd burn based on a set of equations given your height, weight, age, activity level, etc. Some people can be described as having a "thrifty" metabolic phenotype, where oth…
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Create A Story Worth Telling | Ep 137
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There's a time and place to put your goals on to the side if you're going through a rough time in your life. On the other hand, there's a time and place to push through and check off the boxes to see results despite how you're feeling or what you're going through in the present moment. The greatest stories never came from those who didn't have to o…
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The Shocking Difference Between A Pound Of Fat Vs. A Pound Of Muscle | Ep 136
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In this episode I talk about the drastic differences between either gaining or losing a pound of fat vs. a pound of muscle. I dive into the calorie/energy content of each of these types of tissues in the body, and how losing one vs. the other when you start a diet can make an enormous difference in the number on the scale. I also cover why if you'r…
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The Greatest Gift You Can Give Your Children Is YOUR Own Health | Ep 135
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In this episode I talk about the struggles my parents had with their health and how it's impacted the way I view my own health and the health of my clients. I dive into how watching them battle obesity, diabetes, heart disease, etc throughout the years before their deaths made me realize that the greatest gift you can give your kids isn't money or …
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Diet Soda Vs. Regular Soda, "Net Carbs", Cellulite, & Intermittent Fasting | Ep 134
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Today's episode is Part 2 of a Q&A interview I did on The Not Your Quick Fix Podcast with my good friend Kara Goss. In this episode we dive into whether or not diet soda is actually worse for you than regular soda, what are "net carbs" and should you track them, what causes cellulite and how to get rid of it, and is intermittent fasting effective f…
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Rapid Fire Q&A Part 1: Meal Frequency, Muscle Gain, Reverse Dieting, & Metabolic Adaptation with Kara Goss | Ep 133
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Today's episode is Part 1 of a Q&A interview I did on The Not Your Quick Fix Podcast with my good friend Kara Goss. In this episode we dive into whether or not you need to eat smaller, more frequent meals to "boost" your metabolism, what is a realistic amount of muscle to gain per year, why do some people lose weight when they increase their calori…
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How To Reverse & Prevent Metabolic Adaptation For Better Fat Loss | Ep 132
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Today's episode is a continuation of Episode 130, where I initially talked about how doing low calorie or extreme diets can actually make us GAIN body fat in the long run, and cause us to deal with negative symptoms of such as our metabolism slowing down, poor sleep, worse mood, extreme hunger, etc - AKA metabolic adaptation. In today's episode, I'…
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How Jackie Lost 50 Pounds WITHOUT Extreme Dieting, Excessive Cardio, Or Having To Give Up Taco Bell | Ep 131
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In this episode I sit down with one of my incredible 1:1 clients, Jackie Swisher, and talk about her journey over the past 10 months of losing 50 pounds. We talk about how she was able to lose weight this time without feeling stricter, without having to do tons of high intensity cardio, and without having to give up her favorite foods - even Taco B…
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How Yo-Yo Dieting Makes You "Fatter" | Ep 130
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You've probably heard that crash diets or extremely restrictive diets are bad for long term progress. But did you know that not only do you often gain the weight back from them, but they also make us gain MORE fat back in the long run. In this episode I'm taking a deep dive into the psychological and physiological reasons as to why this happens, an…
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Building Muscle As A Woman, Battling The Scale, & Accepting Potential Weight Gain with Paige Myers | Ep 129
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In this week's episode I sit down with my good friend and fellow Registered Dietitian Paige Myers. In this episode we dive into Paige's journey over recent years of intentionally gaining 30 pounds in order to continuing to build the body she wants. We dive into how quickly you should be seeing weight gain on the scale if you're intentionally trying…
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INSTEAD of Motivation Or Discipline, Use THIS To Keep You Going | Ep 128
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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 w…
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Is Tracking Your Food REALLY The Best Way To See Progress? | Ep 127
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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 …
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Hormonal Birth Control & Managing Expectations If Your Body Isn't Responding To Fat Loss with Kara Goss | Ep 126
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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 respon…
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Common Signs That You Aren't Eating ENOUGH To Make Progress | Ep 125
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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 probabl…
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The Hidden Value Of "Slow Progress" | Ep 124
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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 wh…
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The CRUCIAL Difference You Need To Understand Between Making Progress & Seeing Results | Ep 123
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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 und…
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5 Food Tracking Mistakes That Are Ruining Your Fat Loss | Ep 122
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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 i…
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Overcoming Trauma, Loss, & Evolving Into Your Highest Self with Amanda Maddalena | Ep 121
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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 …
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New Research Shows Fat Burners Actually Work?? | Ep 120
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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 …
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Competing, Body Image, & Is Your Dream Body Even Sustainable? with Cat Grimes | Ep 119
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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…
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My Ultimate Hack For When You "Fall Off Track" | Ep 118
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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…
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5 Big Fat Loss Mistakes You're Making | Ep 117
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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 Fac…
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How The Right Community Can Change Your Life | Ep 116
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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 s…
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How To Stop Tracking Your Food & Maintain Your Progress After Reaching Your Goal | Ep 115
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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…
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How I Prime My Clients To Succeed With Fat Loss | Ep 114
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32:48
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…
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Why I'm Taking 9 Days Off From The Gym & DON'T Feel Guilty About It | Ep 113
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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 div…
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Guarantee Success In Your Fitness Journey In 2024 With These Steps | Ep 112
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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 …
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Why Extra Cardio Might NOT Be Helping You Lose More Fat | Ep 111
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27:49
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 yo…
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The Wake Up Call You NEED To Start Making Progress | Ep 110
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17:54
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 continu…
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How Many Sets In The Gym Should You Do To Maximize Progress? | Ep 109
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38:50
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…
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How Death Taught Me To Truly "Embrace The Ride" | Ep 108
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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 ac…
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The Best Workouts For Fat Loss, Ultra-Processed Foods, & Setting Big Goals Ep | 107
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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 …
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The "Anchor Analogy" For Never Falling Off Track Again | Ep 106
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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 -…
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How To Avoid Gaining 5-10 Pounds Between Now & The New Year | Ep 105
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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 sacrif…
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How To Never Struggle With Your Diet Over The Holidays Ever Again | Ep 104
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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 wi…
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A Predictable, Foolproof System For Fat Loss | Ep 103
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41:16
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 h…
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How Morgan Lost 20 Pounds & Transformed Her Body For Her Wedding w/ Morgan Smetzler | Ep 102
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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 breakth…
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Dietary Fiber's Incredible Effects On Fat Loss | Ep 101
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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 caus…
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Are Low Carb Diets Better For Fat Loss? | Ep 100
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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 …
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Overcoming Sexual Assault & Shame To Finally Feeling Beautiful In Her Own Skin w/ Megan Dollman | Ep 99
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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 …
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Building The Perfect Meal For Fat Loss | Ep 98
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19:32
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…
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The 5 MOST Important Variables In Losing Fat & Shaping Your Body | Ep 97
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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 s…
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The REAL Reason I Changed My Coaching Company Name | Ep 96
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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 scree…
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How Emily Lost Over 50 Pounds, Gained Her Newfound Confidence, & Became Truly Happy With Herself | Ep 95
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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. -----…
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