Podcasts by Fit Womens Weekly Podcast

New Study You Should Workout In The Morning&Without Food - But Is This True? from 2023-10-11T11:00

Welcome to a new FWW Podcast episode! Ready for a lot of brain nuggets to help your fitness? 

Today's Show: 

• Stop Having A "Can Do" Attitude. It's hurting you! Do this instea...
  Listen

Can You Eat At A Friend's House&Still Hit Your Nutrition Goals? If You Follow This One Tip You Can! from 2023-10-06T11:00

If you get a little anxious going to a dinner party or family dinner because you know you're not going to be able to eat ideally for your goals... listen up. 

You can and you can do it wi...

Listen

After 25 Years Of OBC, I Stopped Taking The Pill - Here's How It's Going from 2023-10-04T11:00

Yup, after taking oral birth control for over half my life, 4.5 months ago, I swallowed my last pill. 

Here's why I got off and it doesn't include trying for a baby. Plus, how it's been s...

Listen

Single One Most Important Piece Of Advice To Make Your Future Self Love You More from 2023-09-29T11:00

Whether it's your fitness, work, house life, nutrition, etc this is the most important thing you can tell yourself to be more productive in the moment and have your future self loving you foreve...

Listen

Why Fad Diets Don't Work And What To Do Instead from 2023-09-27T11:00

The first commercial diet came out in 1929 and since then diet trends have become part of our every day society. I love the article "Why Most Diets Don't Work" and we're going to cover it in thi...

Listen

How I Lost 4 Lbs In 5 Days On Vacation from 2023-09-22T11:03

Is it possible to actually come back from vacation feeling less bloated and more relaxed than when you left? It's rare that you don't need a vacation from vacation or a follow up detox but it ca...

Listen

Strength Training Soaring In Popularity - Why And What You're Neglecting Because Of It? from 2023-09-20T10:45

A 2023 study found that strength training with dumbbells is the 2nd most popular fitness trend of the year. Which is great! I love seeing people picking up heavy weights and getting strong.

...

Listen

Dr. Halie Schoff - What Happens When Your Hormones Are Out Of Whack&What You Can Do About It! from 2023-09-13T11:00

Dr. Halie Schoff, is a Functional Chiropractor and Integrative Health Practitioner with a masters in Applied Clinical Nutrition and she is dropping brain nuggets today as we discuss what symptom...

Listen

2 Common Misconceptions About Deload Weeks For Strength Training from 2023-09-08T11:00

I'm enjoying a deload week this week and even though I've talked about deloads before, this week I realized there is some confusion about what happens in a deload week and what you can expect. <...

Listen

New Healthy Foods You Have To Try, Kitchen Hacks You Never Knew,&Appliances I Can't Live Without from 2023-09-06T11:00

Did you know aluminum foil comes with a holder? And other "I was today years old" when I learned these hacks! 

Plus, the appliances that are worth investing in. And recent foods I'm obsse...

Listen

What To Do After A Race, Challenge, Or Training Plan Ends from 2023-09-01T11:00

You just completed an 8 week challenge, Whole30, a half marathon, etc. Now what?

How to keep moving forward with training to make sure you don't lose what you've worked so hard to build? ...

Listen

Rebecca Rouse: Learning To Be Confident Enough To Eat Alone, Start A New Sport&Run A Business from 2023-08-30T11:00

Rebecca Rouse is a woman I've admired for years. Her strength and confidence is reflected in each post she shares and I was thrilled to sit down for a talk to discuss: 

• Being a mili...
  Listen

Healthy Foods That Are Essential As We Age from 2023-08-25T11:03

As you get older, are there foods you should be eating more of? Should your diet change as you get older? 

Let's chat about it. 

Plan Smart Eat Real Nutrition Course: https://fitwo...

Listen

It's Your DNA's Fault You Don't Like Certain Foods (And Love Others): DNA Diets from 2023-08-23T11:00

Blame your genes if you don't love foods most people around you find delicious. Don't like broccoli? Might be hardwired into your DNA! 

Turns out nutrition goes beyond what your parents g...

Listen

6 Lifestyle Daily Nonnegotiables As A Personal Trainer from 2023-08-18T10:00

If I weren't a personal trainer, these 6 items would still be on my daily to do list. 

What are yours? 

❖ How To Connect & Get Even More! ❖ 

🔗 Get Coached: Listen

What Is The "Fat Burning Zone" And Does It Matter? from 2023-08-16T10:40

Fat Burning Zone... you've probably seen it on a treadmill or opened up your smart watch app and noticed your workout was labeled "fat burning". But what is it? 

Does it matter when it co...

Listen

Fit Quickie Q&A: Working Out In Your 40s vs 30s - How To Get Toned Arms - Training With Wrist Injuries from 2023-08-11T10:48

Great questions for this week's Fit Quickie. 

1 - What are the differences when working out in your 40s vs your 30s and what do you need to focus more on? 

2 - Your arms not as ton...

Listen

Fit News: Is This The End Of Dieting? WeightWatchers Now A Pharmaceutical Company? from 2023-08-09T10:00

WeightWatchers CEO says dieting through lifestyle changes is over and has announced they are joining in the pharmaceutical bandwagon to be a telehealth company to offer Ozempic and other fast we...

Listen

The Ah Ha Moment That Made Me Go From Cardio Queen To Weight Lifting Junkie from 2023-08-04T11:00

This isn't about how I became a personal trainer, it's the story that preceeds that. It's my journey to finding fitness as an adult and what prompted me to step off the treadmill and cross the g...

Listen

How Many Days Should I Workout? from 2023-08-02T11:01

Great question, let's chat about it. Listen to find out how many days you should be working out to get the most out of your training. What factors should you consider and how to balance it all? ...

Listen

Why Do You Hate That Exercise? The Secret To Loving Exercises You Currently Avoid from 2023-07-28T11:13

I have a killer workout for you and then a secret.... I'm sharing the exercise I try to avoid and digging a little deeper to ask why. Why do we hate certain moves, even trying to avoid them or m...

Listen

Dr. Zachary Gillen - Ice Baths Slow Muscle Recovery&Let The Kids Lift Some Weights! from 2023-07-26T11:02

Dr. Zachary Gillen is an assistant professor of exercise physiology at Mississippi State University and runs the athletic physiology lab. 

Today he joins me for an a...

Listen

How Kettlebells Changed How I Look At Workouts&My Body from 2023-07-21T11:22

I don't train with kettlebells every day but I do acknowledge that kettlebells have changed the way I look at fitness, my training and even my body. Here's how kettlebells have changed my life. ...

Listen

What Are Macronutrients? What They Do And How Much You Need from 2023-07-19T11:00

The macronutrient breakdown. It's one thing to know you need to eat 130 grams of protein each day, but do you know why? What do each of the macronutrients do and how much of each do you need?  Listen

Why Most People Fail At Fitness Challenges&Programs And What To Do Instead from 2023-07-13T11:40

Whether a 30 day exercise challenge or a 6-8 week strength program... most people don't follow through and walk away feeling like they failed. What are they doing wrong and what can and should y...

Listen

How Long Does It Take To See Results From Your Fitness&Diet? from 2023-07-12T11:00

You're working hard... sweating, lifting weights, and watching what you eat. So when can you expect to see your hard work pay off? 

Listen in to find out! 

❖ How To Connect & Get E...

Listen

I Said I Would NEVER Do This&Now I'm Doing It Every Day. Life Changing Mental Health Trick from 2023-07-07T11:01

A month ago I came on this podcast and said I would never do this. Now, I'm doing it every night and it's kind of changed my life. Just a reminder to be open minded and not afraid to try new thi...

Listen

Can You Make A Good Workout Without Equipment? No Weights, No Problem With These Rules! from 2023-07-05T12:15

Traveling, don't have access to your gym and want to get in a workout? Or maybe you just want to start working at a home but don't have any weights or gear? 

Here's how to structure a wor...

Listen

Q&A: Coming Out Of The Darkness, Too Many Injuries To Count, Honey As Fuel&More! from 2023-06-30T12:36

So many thoughts in one question and answer episode but I think we can all connect to this one. Journey from depressed to happy, honey for pre workout, intermittent fasting, and all the injuries...

Listen

Cardiologist Dr. Elizabeth Klodas On How You Actually Get High Cholesterol&The Magic Food Recipe To Help from 2023-06-28T12:02

Dr. Elizabeth Klodas joins me to talk about heart health from high blood pressure to cholesterol we break down the reasons why people end up having heart issues and what you can do besides takin...

Listen

Say it with me, "Wow, this is great!" for the easiest mindset hack ever from 2023-06-23T12:12

The best workout and life hack out there and you can start using it asap for a happier day and a more energized workout. 

Also is rucking the brand or the act of walking with a heavy AF b...

Listen

Your Knees Don't Have To Hurt: How To Fix Knee Pain Once And For All! from 2023-06-21T10:02

Your knees don't have to hurt, believe it or not. You can heal them to create strong joints so you can do the things you love. This episode shares the training tips and daily to-dos to create he...

Listen

3 Important Tips To Getting A Bikini Body (or whatever bathing suit you want!) from 2023-06-16T10:30

Summer is here and it's time to pull out the tanks, shorts and bathing suits. But if you're feeling meh about it and not ready to pull those bikini bottoms up, here are 3 tips to not only wear t...

Listen

How Much Water Do You Really Need To Drink Each Day? from 2023-06-14T09:07

National Hydration Day is coming up and I want you to make sure you're hydrated and feeling your best. But what does that mean? 

How much water do you need to take in each day whether you...

Listen

An Embarrassing Personal Trainer Confession&The Best Way To Get Results This Summer from 2023-06-09T10:13

Are personal trainers perfect? Nope. Sometimes we do things that we tease our clients about. Including me and that's what I'm sharing today. Tell me if you can relate. Do you need the same "You ...

Listen

Laura Kummerle of The Paradigm Of Perfection: Using Fitness&Social Media To Build A Healthier Relationship With Your Body&Physical Therapy Talk! from 2023-06-07T09:15

Laura is a personal trainer and the content creator of the popular account, Paradigm Of Perfection where she shares her fitness training to teach and show that it's okay to just have fun moving ...

Listen

Fastest Way To Reduce Sore Muscles After Hard Workouts from 2023-06-02T09:38

Big event: Check out my FREE Saturday Shred Prep Workout: 

Strong Saturday

When you sign up, you'll ...

Listen

How To Balance Running&Strength Training - Mental Health: Burning Both Ends Of The Candle from 2023-05-31T10:03

Big event: Check out my FREE Saturday Shred Prep Workout: 

Strong Saturday

When you sign up, you'll ...

Listen

You're Ready To Eat For Your Goals... Now What? Knee Injuries&FREE Events! from 2023-05-26T03:00

Big event: Sign up for my FREE Saturday Shred Prep Workout.

When you sign up, you'll also get a copy of my free Summer Shred Recipe Book. 

Listen

How Fast Do You Lose Muscle&Strength? from 2023-05-24T09:19

Whether you have an injury or life has been keeping you from your workouts... if you don't use it, you lose it. But how fast? 

Let's break down how quickly you can expect to see and feel ...

Listen

How To Be Okay With Sucking If You Want To Get Your First Pull-up, Pistol, Muscle-up, etc from 2023-05-19T09:54

If you think, "Why am I even trying this... I'll never be able to do it!" ask yourself if you're 100% sure that's the case. If there is even a 1% chance you think you might be able to get your f...

Listen

Why 70% Of You Aren't Getting Stronger Or More Toned - New Study from 2023-05-17T09:42

New meta-analysis was just published revealing what most people (men and women) are doing wrong with their strength workouts. I has nothing ot do with age, training experience, or even the exerc...

Listen

Are Burpees A Useless Exercise? from 2023-05-12T09:58

Fit Quickie: 

• Are burpees a useless exercise? What are the good for? 
• Do "bathroom" issues ever happen when running? And other embarrassing fitness stories
• What ar...
  Listen

How To Figure Out How Many Calories&Macros You Need For Your Goals - Full Breakdown from 2023-05-10T09:30

With temperatures rising, so does motivation. If you've found yourself inspired to focus more on your fitness and nutrition, this episode is for you! A full breakdown on how to calculate your ca...

Listen

The 5 Most Important Exercises To Master (And Why) from 2023-05-05T10:00

If you've ever wondered if you're working out smart to set yourself up for: improving your fitness, functional workouts to improve your life as you get older, and mastering the most important sk...

Listen

4 Ways To Stay Motivated DURING Workouts from 2023-05-03T10:00

Here's a secret: doing a workout isn't enough to build muscle and strength or see results. You have to push hard to force your body to adapt which means getting outside your comfort zone.

Listen

Feeling Unmotivated Or Burnt Out From Your Workouts? Here's why from 2023-04-28T10:00

Are you dragging your feet or even skipping workouts completely lately? You're not going to be be motivated all the time, but if you feel like unmotivated more than normal or have zero desire to...

Listen

What's The Difference Between Overtraining and Overreaching And Why One's Kinda Required! from 2023-04-26T10:00

Most people never come close to overtraining from working out too much, but almost all people that have ever worked out and challenged themselves have overreached.

What's the difference, ...

Listen

How To Target Quads Instead of Glutes And Hamstrings? from 2023-04-21T09:51

Today's Fit Quickie is about getting the leg workout you want.

Have you ever wanted to do a squat workout to burn out your quads but woke up the next day with a sore butt and hamstrings i...

Listen

Keith Weber: The Evolution Of Kettlebell Fitness Over 20 Years from 2023-04-19T10:00

I was a little star struck doing this interview because Keith Weber was the first kettlebell coach I discovered and completed his program... a decade ago! 

Keith is on today to share how ...

Listen

Should You Workout When You're Tired? from 2023-04-14T10:00

Should you workout when you're tired? 

There are two things to dissect in this question and I'll cover both. 

1. If you're tired/fatigued from not sleeping, lif...
   Listen

Dr. Rachel Selman: Week By Week Timeline For Postpartum Recovery To Return To Fitness from 2023-04-12T10:00

This episode is FULL of information, whether you're planning to get pregnant, are pregnant, had a baby, or have a friend who's within those categories... this is a must listen! 

Dr Rachel...

Listen

Weight Gain Isn't Always From Overeating from 2023-04-07T10:00

Today's Friday Fit Quickie, I'm being vulnerable and turning this podcast into a diary. Over the past 4 weeks, I've experienced weight gain and I want to address it because I know I'm not alone ...

Listen

39 Important Life Lessons From 39 Years Of Ups&Downs from 2023-04-05T10:00

Aging isn't something we get excited about but there are perks to getting older. We experience more and with it we get wiser, calmer and more secure. 

It's taken 39 years to learn all of ...

Listen

How To Get Back To Your Workout Routine After A Break&No Motivation from 2023-03-31T09:51

It's been 3 weeks since I ran an ultra marathon and my body was burnt out from running. I took time, I recovered, I rested and then when it was time to get back to doing what I had previously lo...

Listen

Should Workouts Change As You Get Older? Dr. Carla DiGirolamo Breaks It All Down from 2023-03-29T10:00

Should you workout differently in your 30s than you did in your 20s? About about 40s? 

Dr. Carla DiGirolamo breaks down women's health, fitness and hormones as we age. And what to expect....

Listen

Trainer Tough Love: 2 Reasons You're Not Losing Weight (if that's your goal) from 2023-03-24T10:00

Friday Fit Fun: 

Why I'm telling myself to STFU to get back to running this weekend after 2 weeks off but then we're getting real.

The real truths to why you might...

Listen

How To Set Boundaries Unapologetically With Dr. Shainna Ali from 2023-03-22T10:04

Dr. Shainna Ali is a licensed mental health counselor with a passion for teaching us how to set boundaries, something many of us feel guilty for wanting to do!

Setting boundaries is impor...

Listen

Eating Carnivore Turned Into A Nightmare! from 2023-03-17T10:56

My carnivore experiment has come to an end. After 5 months, it's time to add vegetables back and it's all because of a side effect I can't handle: 

Nightmares and night terrors. Listen to...

Listen

I Ran A 50K Training Only 3 Days A Week - Here's How! (Full Recap) from 2023-03-15T09:16

After a few months of running just 3 days a week, last weekend I successfully completed the Peyton's Wild & Wacky 50K... and placed 2nd in my age group!

Here's what I did for training, fu...

Listen

What I Do The Day Before An Ultra Marathon from 2023-03-10T11:41

My first ultra race in 7 years is this weekend!

Here's the breakdown on what I do the week of and the night before to prepare my body and mint to run 31 miles. 

Do you have any uni...

Listen

Is Magnesium The Miracle Supplement? What Magnesium Does For Your Body&How Much You Need from 2023-03-08T11:00

Is magnesium the miracle mineral for your body? 

In this episode, I'll share what magnesium does for your body, what the studies show, what's the recommended daily allowance and more.  Listen

Ed Awareness Week: Be Kind To Yourself&Others Struggling With Disordered Eating from 2023-03-03T10:55

Trigger warning: this episode dicussed sensitive topics such as eating disorders and exercise addiction. This episode may not be for everyone. 

This week is National Eating Disorder Aware...

Listen

8 Types Of Strength Training: What's The Best Strength Workout For You? from 2023-03-01T11:20

Strengthening your muscles can happen in multiple ways! If you think lifting for 3 sets of 10 is boring, try something else. If you hate the idea of doing multple exercises back to back, don't. ...

Listen

Do You Sweat More The More Fit You Get? from 2023-02-24T11:34

Friday Fit Quickie to answer two common questions I get as a trainer and someone who workouts out a lot... lol. 

1. Do I still get sore?
2. Do I sweat a lot? 

We'll...

Listen

Everything You Need To Know About Kettlebell Swings: Why Swing, How To Swing&Swing Variations! from 2023-02-22T12:04

Ever wonder what makes kettlebell swings so beneficial? Or if you're doing them right? Today's episode is a must listen! 

• How good are swings at building strength, improving cardio ...
  Listen

How Do You Get Your Spouse To Eat Healthier With You? from 2023-02-17T11:25

Want to eat healthier but having a hard time getting your significant other on board?

Let's talk about the ways you can approach this without attacking your spouse or making them feel lik...

Listen

6 Important Rules To Burn Fat&Build Muscle At The Same Time from 2023-02-15T10:58

If you don't want to do a bulk phase to build muscle and follow it up with a cut phase to burn fat... you're not alone. People ask all the time: "Can I burn fat AND build muscle?" 

And th...

Listen

Trainer Confessions: Why I Won't Do Ice Baths from 2023-02-10T11:34

Time to confess for this Friday Fit Quickie. Some fitness fads I am ALL about. Some, I congratulate others on doing and walk away. That's ice baths.

Sure they have some great benefits, wh...

Listen

How To Do HIIT For Results: Variations, length of workouts,&effectiveness! from 2023-02-08T11:33

Is HIIT still trendy for workouts? If you're short on time and looking to burn calories, fat and build strength... listen to this episode for the 411 on all things HIIT. 

Learn the what's...

Listen

5 Ways To Eat More Protein&Get 1 Gram Per Pound You Weigh from 2023-02-03T11:37

Women and protein... it's the question I get asked the most. How to increase protein intake. Foods that help push protein intake higher and recipes to help make it delicious.

In just 16 m...

Listen

5 Things The Fitness Industry Overcomplicates (It doesn't have to be this hard) from 2023-02-01T10:44

Let's face it, the fitness and nutrition industry are notorious for making things complicated, frustratring and intimidating. And it shouldn't be. Getting the results you want, shouldn't be so c...

Listen

Easiest Way To Create Healthier Eating Habits + The Sunrise Challenge from 2023-01-27T08:35

Fit Finisher coming in with a few inspirational ideas to help clean up your nutrition and your mindset. Take on this super simple kitchen challenge and you'll make eating "healthier" so much eas...

Listen

Emily Rudow: Running 74 Half Marathons In 74 Days&Finding Your Stride Mentally&Physically from 2023-01-25T11:00

This woman is incredible. The world record holder for running 74 13.1 mile runs in 74 days and continuing to challenge herself with bigger runs, harder challenges and more successes. 

She...

Listen

Specific Workout Rules To Building Muscle (Reps, sets, weights and more!) from 2023-01-20T08:30

If you want to build muscle and make sure your workouts are working towards your goals, this podcast is a must to hear.

• How many reps should you do? 
• How many sets?
Listen

Can You Lose Weight With Intuitive Eating? from 2023-01-18T08:44

Intuitive eating: eating what you want, when you're hungry and stopping when you're full.

It's about listening to your body and having a balanced and healthy relationship with food.

<...

Listen

How To Stay Motivated When Losing Weight Or Bulking? from 2023-01-13T16:35

Motivation may get you started but it's not always going to be there when you want it to help get through a cutting (weight loss/fat loss) or bulking (weight gain/muscle gain) period. Here are m...

Listen

Carnivore Butter Queen Courtney Luna On Why Meat Is All She Needs For Health&Weight Loss from 2023-01-11T08:00

This month is National Carnivore Month. And while I don't label myself as a carnivore (I hate labels), it only makes sense to share someone else's story that has experimented with this form of e...

Listen

The Strongest Start To The Year You Can Get: Your Last Chance! from 2023-01-06T01:56

The only way to see change is to make change. Maybe that's with a new trainer, new way of tackling nutrition, new workouts, new... something.

If you're looking for the best new for you, j...

Listen

Worst Exercise Advice From A Doctor: You Should Max Out At 6 Reps!? from 2023-01-04T08:02

Listen, I love doctors. My father in law is a doctor... I was pre-med and I wanted to be a doctor for most of my life. But that doesn't mean doctors know everything. So when a family member told...

Listen

9 Weeks Of Carnivore Diet: Will I Ever Eat Vegetables Again? End Results! from 2022-12-28T08:05

9 weeks ago I stopped eating vegetables and loaded my plate with ony animal products. The challenge is over but what happened? How do I feel? How did I change? What will happen now that the carn...

Listen

How To Be More Disciplined With Workouts&Nutrition: The Pep Talk Everyone Needs from 2022-12-23T08:15

Motivation gets you started but doesn't keep you going. For that, it takes discipline. But how can you be more disciplined to avoid excuses, to push off doing what you know you need to do and ac...

Listen

What Happens To Your Muscles, Endurance&Brain If You Stopped Working Out? from 2022-12-21T08:24

You know the saying, "if you don't use it, you lose it" but how fast do you lose your fitness if you don't workout?

How long does it take to lose strength, lean muscle and arerobic capaci...

Listen

Workout Hack: 2 Ways To Make Hard Workouts Easier To Get Through from 2022-12-16T08:37

Do you ever want to stop short of your rep goal? Or instead of 10 rounds of a circuit, quit after 7? 

Here's my secret training hack to make hard workouts easier so you get it all done. A...

Listen

7 Weeks Without A Vegetable? What's The Carnivore Diet REALLY Like? from 2022-12-14T08:30

It's been almost 8 weeks since I've had a salad, roasted asparagus or even a sweet potato. That's how long I've been on the Carnivore Diet and today I'm giving an update on how I feel, how my bo...

Listen

Q&A: How Does Alcohol Affect Your Fitness? from 2022-12-09T08:23

Does alcohol affect your journey to get fit and healthy? Great question. Let's talk about it but also for more indepth and science on alcohol and your body, listen to episode 337. 

Listen

10 Biggest Fitness Icks On Social Media&How Fitness Should Be Shared! from 2022-12-07T12:00

You're probably seen the "Ick" trend on social media where couples share the annoying things their partners do. But what about the annoying things fitness and nutrition influencers do? Today is ...

Listen

A Body In Rest Stays In Rest: How To Find Energy To Workout from 2022-12-02T08:00

Even the most avid fitness enthusiasts lose motivation. Listen to find out how to revamp your commitment to workout and re-energize yourself to move your body.

Plus, the holidays are here...

Listen

Trainer Confession: Body Dysmorphia&Learning To Love Myself from 2022-11-30T08:06

Trigger warning: This episode talks about eating disorders and body dysmorphia. If that is something that triggers you, skip this episode or skip to 23.52 in the show.

I'm opening up and ...

Listen

2 Trainers Talk: Cori (Redefining Strength) On Exercise Cues, Tracking During The Holidays&Defining "Best" Shape from 2022-11-23T08:30

Cori Lefkowith from Redefining Strength joins me for an awesome convo where we talk: 

- How to be okay with subpar goals during the holidays

- Tips on tracking and getting back on ...

Listen

How To Have The Healthiest Thanksgiving (Not what you think) from 2022-11-18T08:10

Looking for tips on how to portion your Thanksgiving or how to make traditional meals healthier?

You've come to the wrong place. Listen in to learn how to have the healthiest Thanksgiving...

Listen

I'm Following The Carnivore Diet: Here's Why&How It's Going from 2022-11-16T08:00

Yup, you read that title right. For a week, I've been transitioning to eat a carnivore based diet. Before you think I'm nuts, listen to this show to learn why. And why I would NEVER recommend th...

Listen

Should You Exclude Exercise Calories From MyFitnessPal? Black Friday Reveal! from 2022-11-11T08:00

If you're tracking macros/calories... should you eat the extra calories that MyFitnessPal suggests after workouts? 

Knowing the answer will help you continue on the road to results! 

...

Listen

How To Squat If You Have Long Legs (Femurs)? How To Carb Load For Half Marathons? from 2022-11-09T08:00

It's just you and me today and I'm excited to answer questions and chat like we're sitting with a cup of coffee... or tea... or wine. 

Today's big questions include: 

1. If you hav...

Listen

The Secret To Being Consistent? Expect Less Of Yourself from 2022-11-04T07:00

You've heard this before: the only way to get results is to be consistent. That's great but with a busy life how can you build a consistent habit around fitness and nutrition? 

By expecti...

Listen

Tasia Percevecz: Transitioning From Crossfit Champion To Nutrition Coach from 2022-11-02T07:03

When an athlete stops being an athlete, there's often an identity crisis trying to figure out what's new and learning how to identify themselves without their sport.

Crossfit teams champi...

Listen

2 Crucial Fitness Mistakes That Took A Decade To Fix | Trainer Talk from 2022-10-28T07:01

I've been a trainer for over 15 years! Over that time I've learned a lot to be the best trainer to women and the best trainer for myself.

I've made mistakes along the way and I want to ma...

Listen

3 Ways To Gain Muscle With Light Weights from 2022-10-26T07:00

Working out at home has a lot of advantages but one major disadvantage is the selection of weights that most of us have.

If your dumbbell, kettlebell or plate selection is limited, this i...

Listen

3 Requirements If You Want To Build Muscle from 2022-10-21T07:07

Building muscle isn't as easy as doing a few squats, deadliftts and overhead presses. It takes a little more effort (but it's super doable).

If you're having a hard time adding muscle or ...

Listen

Fashion Designer Kelsy Dominick Hall: What Fashion&Fitness Have In Common from 2022-10-19T07:00

Kelsy Dominick Hall is the designer and owner the DiDominico Design. She creates jaw dropping gowns and was the first designer to showcase a collection in Cuba. 

We chat fashion, fitness,...

Listen

The Best Way To Finish Fit! from 2022-10-14T07:15

Love the show? Support the show by sharing this episode with friends!

Every wonder why you get so cold (even the shivers) after a workout? I have the answer. 

Plus a big announceme...

Listen

Kettlebells 411: 10 Things You Should Know About Kettlebell Training from 2022-10-12T07:00

Before you go any farther with kettlebells or you think about doing another swing, stop and listen to this episode where I share the 10 important things everyone should know about kettlebells. <...

Listen

No Matter What Ads Say: It's NOT Easy To Change Your Body | TRUTH BOMB from 2022-10-07T07:15

Ads, influencers, trainers, etc... they all want you to think if you buy their product that your goals are easy peasy to achieve. The truth is... changing your body is hard. 

Whether you'...

Listen

Nicole Biscuiti On Building The Chestee: The Most Protective Sports Bra Ever from 2022-10-05T07:05

How many times have you ever thought, "This is an idea for a killer product!" and actually followed through with it? 

That's what Nicole Biscuiti did... she had an idea and instead of hop...

Listen

My Samuel L Jackson Pep Talk Everyone Needs! from 2022-09-30T07:34

You're an amazing women but you have to believe it. You are stronger than you give yourself credit for. Don't wuss out... listen to this short episode where I do my best to give the ultimate pep...

Listen

What Leg Exercise Is PROVEN To Be The Best? And I Out Did Myself from 2022-09-28T07:07:14

Squats, deadlifts or barbell hip thrusts? Which is backed by science to be the top leg exercise in terms of activating the most muscles? 

Listen and find out. I hate thrusters so I hope t...

Listen

How To Get Fit For Weddings&Other Big Events + Marriage Advice! from 2022-09-23T09:00:49

Friday Fit Quickie! A few thoughts on marriage followed up with answering a recent listener question: 

How to get wedding shape ready? Though I'm going to open this up to how to get in sh...

Listen

It's Time To See Your REAL Body: Body Image Coach Fiona Perkins from 2022-09-21T09:00:41

You can't just flip a switch and start loving your body. So if you battle with body image, how do you start to create a better, healthier relationship? 

This episode is very personal and ...

Listen

Get Out Of Your Head: How To Avoid Workouts Being Ruined By Your Brain! from 2022-09-16T09:00:32

Sometimes our brains make us think we can't do something. Right before a workout it tells you

"Why are you doing this?"
"You can't do this."
"Let's just put these weights away...

Listen

Life Is Hard So I Signed Up For A 50K (31 Mile) Race from 2022-09-14T09:00:10

No time is every going to be the right time to try new things or set big goals. Most of the time we just have to do our best and go after the goals anyways. 

Sometimes though, where you a...

Listen

Why I Won't Stop My Dark, Early Morning Runs from 2022-09-09T09:00:59

Today is a special episode I hope you take the time to listen in and share your thoughts. 

Fear... it can stop us and our lives or we can become aware of it and proceed to live our lives ...

Listen

Pelvic Wands, Vaginal Dialators,&Kegal Weights OH MY! Pelvic Floor Talk With Dr. Amanda Olson from 2022-09-07T09:00:37

Today, I am welcoming pelvic floor specialist, Dr. Amanda Olson to talk all things!

Is your pelvic floor too tight? Too lose? Suffer from PCOS? Endometreosis? Is pelvic care different for...

Listen

What To Do When Your Body Is Telling You You're Working Out TOO Much? from 2022-09-02T09:00:16

If your body is giving signs you're working out too much... what should you do? 

If your doctor told you to back off workouts... should you listen?

In today's Fit Quickie, we're an...

Listen

Period Poverty Talk With Brooklyn and Bailey: This Is Eye Opening! from 2022-08-31T09:02:07

I am stoked to have Youtube sisters and entrepreneurs, Brookley and Bailey McKnight on to talk about their recent 28 day adventure visiting every state in the continental US to bring awareness t...

Listen

The Reality Of Starting&Running A Successful Fitness Business&Ignite Reset from 2022-08-26T09:00:29

What's the truth about starting and running a fitness business? Great question and I'm being super honest in this episode when I share what I wish I had known beforehand, what I would do differe...

Listen

The Ultimate Meal Prepping, Food Tracking&Recipe Planning Episode EVER from 2022-08-24T09:00:32

6 very important tips to help you plan, prep and track food easily without headaches or guilt for not doing it "good enough". 

What's the difference between tracking cooked vs uncooked? <...

Listen

How To Break Strength Training Plateaus To See More Muscle! from 2022-08-19T09:02:24

Fit Quickie episode dropping to answer this important question:

If you aren't seeing results with your workouts and you want more strength and more muscle definition (aka you want to get ...

Listen

Fix Your Rounded Shoulders&Stop Using Braces, Belts&Straps! from 2022-08-17T09:02:13

A lot to break down today to help you with your training progress and body! If you find yourself with bad posture and rounded shoulders... this one is for you. It's an easy fix but one that need...

Listen

Should You Hit 10K Steps On HIIT Days? from 2022-08-12T09:02:59

Is it important to hit 10,000 steps on days where your workouts are higher intensity or maybe you do another form of cardio?

That's the Friday Fit Quickie question we need to discuss!  Listen

Is Cortisol A Bad Hormone? Important Hormone Talk With Amanda Hinman from 2022-08-10T09:08:04

Amanda Hinman is a holistic hormone specialist and owner of Hinman Holistic. Through her education and personal experience Amanda is an expert on the good, the bad and the balancing of hormones ...

Listen

How To Work Your Core Without Ab Exercises + Telling You What You NEED To Hear from 2022-08-05T09:00:09

Friday's Fit Quickie turned into a full episode chatting all things: 

- How to effective strengthen your core without doing ab exercises. You don't have to do crunches and leg raises for ...

Listen

Can A Sugar Detox Be Dangerous? from 2022-08-03T09:05:36

Is it unsafe to cut out all sugar from your daily diet? Can it affect your insulin levels? Blood sugar levels? Here's what you need to know about sugar detoxes. 

Also: 

- Tips for ...

Listen

Bouncing Back After Covid: This Week Didn't Go As Planned from 2022-07-30T16:44:13

This isn't medical advice but instead my personal experience over the past days and how to mentally get back into the swing of things and your fitness routine after being knocked down physically...

Listen

Should You Eat More Carbs On Workout Days? Carb Cycling Chat! from 2022-07-27T09:00:33

Carb cycling: purposefully eating more or less carbohydrates depending on workouts or the time of day. 

Is this something you need or should do for performance or aesthetics? Find out. Listen

Closing A Fitness Studio&Get To Know Me from 2022-07-22T09:00:40

After a long run, I'm closing my fitness studio to focus on other goals. Plus, I'm answering listener questions so we can get to know each other better!

Hope you enjoy :) 

Get info...

Listen

Hamilton Horne Turned A 300 Sq Foot Shipping Container Into A 2 Acre Farm! from 2022-07-20T09:02:56

The OG listeners of the FWW Podcast will be familar with Hamilton. He's my workout wifey, Alex's husband and the man behind Charleston's local farm: 

Listen

Easily Improve Your Nutrition With These 3 Tips from 2022-07-15T09:09:12

If your goal is to change your body composition (burn body fat, maintain/build muscle) but feel overwhelmed with what to do when with your diet... 

Here's where to start! Just 3 simple bu...

Listen

Yes, Carbs Are Good For You But This Is Really Stupid Nutrition Advice from 2022-07-13T09:02:02

What are the 4 signs you need more carbs in your life? Seems harmless right? It was the title of a recent article which had some great points except they got two things VERY VERY wrong. 

...

Listen

How You Should Start EVERY Strength Workout + Can't Live Without Kitchen Gadgets from 2022-07-08T09:02:02

Are you structuring your strength workouts correctly? Find out in today's episode!

Plus, the 3 kitchen gadgets I can't live without. Links below.

Are you subscribed to the podcast?...

Listen

Why RPE (Perceived Exertion) Is NOT A Good Way To Track Fitness Progress? from 2022-07-06T09:04:05

You want to get stronger, fitter, faster... etc. But to do any of those things you need to push harder, lift heavier and run faster/farther. 

So is rating how hard you work a good way to ...

Listen

Most Common Eating Mistake: Back Loading Calories! How To Put An End To Ravenous Nights from 2022-07-01T09:03:33

This week's topic: Back loading calories. Trying to eat small meals through the day but ending the day with ravenous hunger and mindless snacking which ends up over eating. 

Let's end thi...

Listen

Increase Reps Or Weights For Better Progress? Is Bloating Normal? from 2022-06-29T09:02:48

This episode is jammed packed with good nuggets of fitness and nutrition information! Keep the questions coming and I'll continue to answer away.

Is it better to increase the number of re...

Listen

Guilty Pleasures Of A Personal Trainer - SHOCKING SURPRISES! from 2022-06-24T09:01:16

What are some of my guilty pleasures that I endulge in? From food to prodcuts, I'm sharing all. 

Which if any surprised you? What are your guilty pleasures? 

Skin Care Brands: Trul...

Listen

How To Stop Yo-Yo Working Out&The Best&Worst Fitness Leggings! from 2022-06-22T09:00:51

Quick breakdown of what to expect in Episode 421! I answer the following awesome listener questions: 

1. I keep starting/stopping my workout routine! What's the best way to ease back i...
   Listen

How Many Calories Should You Burn During Workouts? from 2022-06-17T09:07:37

You know to lose weight, you have to burn more calories than you take in... so when I got this question:

Is there a set number of calories you should aim to burn during workouts to lose w...

Listen

Ep. 419: How To Handle Your Fit, Toned Body Getting Bigger from 2022-06-15T09:00:57

We put so much emphasis and success on bodies getting smaller from workouts. But what happens when your body grows from strength training? 

Bigger lats, butts, quads, etc... how can you n...

Listen

Ep. 418: How To Deadlift Properly: 3 Common Mistakes&Easy Fixes! from 2022-06-10T09:12:25

Friday Fit Quickie... how to improve your deadlift with 3 fast and easy corrections.

Are you make any of these 3 mistakes? Do you know if your deadlift needs help? 

Listen in to in...

Listen

Ep. 402: Friday Fit Quickie - Is Creatine Okay For Women? 400 Shows!? from 2022-04-15T09:00:57

Happy 402nd episode of the FWW Podcast! I can't believe we're still chugging along, chatting every week! And I wouldn't have it any other way. so thank you!

I didn't get to celebrate the 400th b...

Listen

Ep. 401: Does Hypnotherapy Work? Samantha Wilson of BabesagainstbullshitBreaks It Down from 2022-04-13T09:00:55

Samantha Wilson breaks down hypnosis and breaks free of the stereotypes of magical spells and swinging pocket watches to share what hypnotherapy is and what it can do for women to break free of ...

Listen

Ep. 400: Friday Fit Quickie: How To Track Food When Eating Out? from 2022-04-08T08:35:05

How did I not realize this was going to be episode 400!? We'll have to celebrate on episode 401 for sure because there just wasn't time in the Fit Quickie (and I clearly forgot).

Today, l...

Listen

399: 38 Years Of Life Advice&Wisdom (And Listener's Advice) from 2022-04-06T08:59:07

Today is my birthday... I'm 38 years young and celebrating by sharing the most valuable lessons learned over the past year.

But I always wanted to hear from you and what advice you would ...

Listen

Ep. 398: Friday Fit Quickie - What Does A Fit&Strong Body Look Like? from 2022-04-01T11:00:30

What does it take to look like a fitness influencer or magazine fitness model? 

What does a fit body look like when you workout more days a week than you rest? 

Cellulite, stretch marks, ...

Listen

Ep. 397: Exercises For Stronger, Pain-Free Knees&Exercise Panties from 2022-03-30T09:00:04

What exercises should you be doing to strengthen your knees? How can you train to decrease knee pain? 

Let's talk it out for healthier knees and a stronger body! 

Plus what underwe...

Listen

Ep. 396: Friday Fit Quickie: How To Improve Your Fitness Engine from 2022-03-25T09:00:38

Feeling like you putter out on workouts sooner than you'd like and want to be able to push harder, longer? 

Here's how to increase your engine to build more cardio, more intensity, and mo...

Listen

Ep. 395: How To Deal With Exercise Guilt&Why Your Nauseous During Workouts from 2022-03-23T09:00:03

Ever feel bad when life gets busy and you can't workout? How to handle it so you come back strong and healthy!

Plus, why you feel nauseous during workouts and how to avoid it. 

Plu...

Listen

Ep. 394: Friday Fit Quickie - How To Push Through Workouts With More Ferocity from 2022-03-18T09:00:22

Today's quick tip is about pushing through workouts when things get tough!

Here's my secret to make workouts seem easier so you stay mentally strong and physically stronger! 

Plus ...

Listen

Ep. 393: Living The Ex-Pat Life In Guatemala As A Family Of 4 from 2022-03-16T09:00:07

My friend April joins the podcast today to share her 4 year adventure in Mexico and Guatemala with her husband and 2 boys.

What made them sell all their belongings and move south of the b...

Listen

Ep. 392: Friday Fit Quickie - The Workout Pep Talk We All Need from 2022-03-11T10:00:14

Part of my job is to create training plans.

Part of my job is to workout live and coach others through the sessions.

Part of my workout is to help people live a painfree, more mobi...

Listen

Ep. 391: Strength Training Vs. Cardio: Which Is Best For Burning Calories? from 2022-03-09T10:01:24

Is there a difference in the calories you burn with strength training versus cardio workouts? 

Which is best for weight loss? What about hiit? 

How many calories do you burn doing ...

Listen

Ep. 390: Friday Fit Quickie - What If Your Personal Trainer Is Training You Wrong? from 2022-03-04T10:00:01

In any profession it's important to stay in your lane and know your strengths and weaknessess. But especially when what you do has the ability to help or harm people.

A listener asked how...

Listen

Ep. 389: Your Brain On Exercise With Dr. Jennifer Heisz from 2022-03-02T10:05:52

Dr Jennifer Heisz runs the NeuroFit Lab at McMaster University where she studies the connection between the brain and fitness for physical and mental health.

This episode is loaded with interest...

Listen

Ep. 388: The Most Underrated Exercises You Should Be Doing! from 2022-02-25T10:00:59

Friday Fit Quickie! 

Exercise is about keeping a body strong and mobile. It goes beyond just lifting as heavy as possible. 

These moves are hugely beneficial at helping build stren...

Listen

Ep. 387: Heart Health - Keep The Ticker Happy With Dr. Kimberly Wright from 2022-02-23T10:00:52

February is American Heart Health Month. This is an important topic to me as heart disease runs in the fam as well as to millions of others. 

What can you do to keep your heart healthy an...

Listen

Ep. 386: Friday Fit Quickie: Okay To Always Chase Body Goals? from 2022-02-18T10:00:43

Sweet and short Friday Fit Quickie talking about maintenance phase vs aiming to change something with your body... 

Whether that's weight loss or increased strength. Is it okay to be fore...

Listen

Ep. 385: Maintaining Strength Gains&Does Cooking Decrease Nutrition? from 2022-02-16T10:00:10

What happens when you work hard to get stronger with a lift or exercise and start focusing on something new? 

How do you maintain the gains you achieved? 

Plus, how does cooking af...

Listen

Who is Kindal? Ice Breaker: Never Have I Ever from 2022-02-11T12:00:30

For new listeners and old, I think it's important to get to know the podcasters you're spending time listening to.

Today's episode is a Friday Fit (kinda) Quickie sharing who I am and hav...

Listen

Ep. 383: Get An Exercise High With Hiit&How Much Is Too Much Water? from 2022-02-09T08:00:21

Did you know your body can give you a killer natural high thanks to it's ability to produce endocannabinoids? 

Listen in on how to train for mental and physical benefits with hiit, streng...

Listen

Ep 382: Friday Fit Quickie - How To Be Disciplined With Your Fitness Routine from 2022-02-04T10:00:57

And some serious mindset chat. What does fit mean to you? 

On a scale of 1-10 how much do you rely on motivation vs discipline for your training right now? Do you have a hard time working...

Listen

Ep. 381: Tips To Do More Unbroken Pushups Or Pullups from 2022-02-02T10:00:10

Stuck doing the same amount of pushups or pullups (or any exercise) and tired of being in a plateau? 

Listen in on how to train to increase exercise endurance and add more reps! 

P...

Listen

Ep. 380: Friday Fit Quickie: The Truth About PMS Sugar Cravings&How To Handle Them from 2022-01-28T10:00:42

Good news, craving sugar leading up to your period isn't only normal, it's actually part of a healthy cycle. 

That doesn't mean eating an entire pan of brownies is okay though.

Her...

Listen

Ep. 379: Ab Workouts&Core Workouts Are NOT The Same from 2022-01-26T10:00:04

There's a big difference between doing an ab workout and doing a core workout. Let's dive into it so your workout is balanced and perfect!

Plus, not giving up on your January goals as the...

Listen

378: Friday Fit Quickie: How Many Carbs Do You Need? How To Calculate Carbohydrates from 2022-01-21T10:00

Episode 374 and 376, we talked protein and fat. How much you need for a balanced diet. Today, we're quickly discussing how many carbohydrates people should consume and how to calculate your specifi...

Listen

Ep. 377: Does Birth Control Cause Weight Gain&Affect Muscle Building? from 2022-01-19T10:00

I love this episode! 

We'll chat: 

• Birth control and it's affect on muscle building and fat storage.
• What's the best workout split for results?
• Thoughts on ...
  Listen

Ep. 376: Friday Fit Quickie: How To Easily Calculate How Much Fat To Eat from 2022-01-14T10:00

Episode 375, I shared how much protein you should consume and how to easily hit it.

Today, we're quickly going to discuss how much fat people should consume and how to calculate your specific am...

Listen

Ep. 375: Barefoot Vs Flat Shoes For Lifting, Hiking,&A Kettlebell Challenge! from 2022-01-12T10:00

I have a fun, free challenge for you! Are you up for 30 days of swinging a kettlebell? If you love a challenge or need some extra motivation to workout, try this! 

Plus, are flat shoes an...

Listen

Ep. 374: Friday Fit Quickie: How To Easily Hit Your Protein Goal Every Day from 2022-01-07T10:00

Today we're keeping things short, sweet and to the point with a Friday Fit Quickie tip... 

How to easily hit your recommended protein intake each day without stressing out and eating chicken at ...

Listen

Ep. 373: Is Soreness Necessary For Strength? How To Avoid Fitness Burnout! from 2022-01-05T10:00

If you're feeling extra motivated to workout and going in with guns a blazing, let's chat about safe and effective training to help see results faster and help you avoid burnout! 

Is sore...

Listen

Ep. 372: Side Hustling Through 2021&Other Valuable Lessons To Being Healthier&Happier + Resolution Chat from 2021-12-29T10:00

Each year I share the biggest lessons I learned, for 2021 there are 6 big lessons! 

Plus, why are resolutions stupid and why are they helpful? Define them for yourself and follow this one...

Listen

Ep. 371: Kristina's Fitness Improved Because Of Instagram&Holiday Chat from 2021-12-24T10:00

Today is a Fitness with Friends, Kristina is here to share her decade long journey to being fit, healthy and learning balance with nutrition. 

The big change that helped... social media. ...

Listen

Ep. 370: 6 Things To Avoid When Making New Year Resolutions&Gut Update from 2021-12-22T10:00

WIth New Years around the corner, it's important to talk about setting healthy, resonable resolutions.

Today, I'll cover 6 common mistakes people make when setting resolutions and how to ...

Listen

Ep. 369: The What, Why,&Hows For Quality Sleep With Sleep Coach Kelly O'Brien Of Proper from 2021-12-17T10:00

Sleep: Do you get enough? Is it quality sleep? How can you optimize for better sleep and rest? What happens if you get up during the night and can't fall back asleep?

We cover it all in t...

Listen

368: Okay To Make Body Focused New Year Resolutions? Plus Half Marathon Recap! from 2021-12-15T10:00

New Years is around the corner and I've heard a lot of judgy comments from influencers about weight loss, diet, and body image. 

Let's talk about it. Is it okay to want to change your bod...

Listen

Ep. 367: Alex LaChance From Gymnast To Olympic Lifter&Breast Implants from 2021-12-10T10:00

I LOVED talking with Alex so much.

It was like having coffee with a friend as we talked about her transformative journey from collegiate gymnast to Crossfit games athlete to olympic weigh...

Listen

Ep. 366: 8 Common Nutrition Mistakes Not To Make + Week Of A Half Marathon from 2021-12-08T10:00

Let's talk food today. Are you making any of these 8 common mistakes with nutrition? 

Don't worry. I'll cover what to do instead to help you create better food habits and a healthier food...

Listen

Ep. 365: 6 Tips To Know How Much Weight You Should Lift from 2021-12-03T10:00

The number one question I get as a trainer from my clients is, "What weight do you think I should use for x,y,z?"

The truth is... I can't always tell you what weight you should use but I ...

Listen

Ep. 364: PSA: Don't Run Trails During Hunting Season&The Final 31 from 2021-12-01T11:00

The final 31 days of 2021 are here. What are you going to do with them? Will you use these days to finish the year strong or take time to rest and pick back up in the new year? 

Let's bre...

Listen

Ep. 363: Jill Miller On Fascia, Rolling, and Keeping The Body Pain Free from 2021-11-26T11:00

Jill Miller is a mentor I've admired for years and I'm excited to have her back on the show talking about soft rolling, fascia, medicinal advancements in rolling and more. Prepare to learn a thi...

Listen

Ep. 362: The Benefits Of Eating Organ Meat from 2021-11-24T11:00

Every day at lunch, I add 1 oz of liverwurst to my plate and we need to talk about it. What are the benefits of eating organ meat versus traditional muscle meat? What organs specifically? 

<...

Listen

Ep. 361: Friday Fit Tip: Balancing Out Muscle Imbalances For Health&Strength from 2021-11-19T11:00

What are muscle imbalances?

How do you know if you any form or muscle issues? 

Is one side stronger than the other? 

And most importantly...

How can you change up you...

Listen

Ep. 360: The Nagging Tip To Stay Consistent, Tracking Recipes,&Cotton Mouth from 2021-11-17T11:00

If consistency is a struggle with your fitness, I have the best tip! At the end of the day, the only person who can make you move is you. This tip will take the pressure off you and makes excuse...

Listen

Ep. 359: Gigi Ashworth On Her Salmon Addiction&Overcoming Years Of Disordered Eating from 2021-11-12T11:00

Lots of laughs and honesty in this episode with the amazing Gigi from GigiEats. Her authenticity shines through as she shares her struggle with living without a large intestine, overcoming an ea...

Listen

Ep. 358: Exercising With A Vaginal Prolapse, Improving Your 5K, And Stop Shoulding from 2021-11-10T11:00

So much in one show! 

Tips on how to improve your 5K time. Spoiler: It takes 4 training tools!

Exercises to do and to avoid if you have a vaginal prolapse. 

How to stop shou...

Listen

Ep. 357: Understanding Fear&Overcoming Self Doubt With Dr Amy Johnson from 2021-11-05T10:00

What is fear? Is fear real or something we make up? How often do the things we are afraid of come try and turn out as bad as we expect? 

Let's talk it out with social psychologist Dr. Amy...

Listen

Ep. 356: Does Drinking Alcohol Affect Your Ability To Build Muscle? from 2021-11-03T10:00

Does drinking wine (or any alcohol) affect your body's ability to build muscle? It's a good question with a good answer! 

Where are the best places to buy home fitness equipment? 

...

Listen

Ep. 355: Fit With Friends: Janelle's Love For Fitness&Ice Cream! She Has An Ice Cream Truck! from 2021-10-29T10:00

This special series is about connecting with friends and family who share a passion for fitness, nutrition and balance. That means ice cream is okay! 

Janelle is a client in MN who is str...

Listen

Ep. 354: Scale Freedom! Your Weight Doesn't Define Who You Are + Why I Hate Figure Competitions from 2021-10-27T10:00

Yup, I said it. I hate figure competitions. Listen in to learn why I'll never do another and why I'm tired of people promoting their post competition nutrition programs.

Plus, let's talk ...

Listen

Ep. 353: All Things Sex With Sex Coach Stephanie Pappas from 2021-10-22T10:00

Do I really need to say more than the title?

Stephanie holds nothing back as we talk about discovering your sex language, how to be more open with your partner and learning about your own...

Listen

Ep. 352: Everything You Need To Know About Half Marathon Training from 2021-10-20T10:00

Based off the questions I received, it was clear I needed to dedicate an entire episode to chat about running.

Specifically half marathon training and racing. 

• How I trained ...
  Listen

Ep. 351: Alex's Insane Birth Story (Spoiler: Bones Broke!) from 2021-10-15T15:50:34

Today I have my workout bestie, Alex on to share her pregnancy journey. From an easy pregnancy to an INSANE birth. 

Bones were broken, the doctor needed a coffee break, and husbands were ...

Listen

Ep. 350: 2 Weeks Of No Caffeine&Other Major Nutrition Changes + Lose Fat&Gain Muscle Simultaneously? from 2021-10-13T10:00

Getting personal, as always, to share my recent journey to be healthier. Major nutrition changes I've made and why. Oh and the time I pooped my pants might be a big factor to all this.

Pl...

Listen

Ep. 349: Age&Fertility: What Really Happens? Dr. Jane Frederick from 2021-10-08T10:00

We know that as we get older, fertility drops... but when and why? 

Dr. Jane Frederick is a fertility specialist dropping tons of info nuggets in this episode.

- What age does egg ...

Listen

Ep. 348: How To Actually Track Calories&Macros And Working Out Injured from 2021-10-06T10:00

Today's Q/A, I answer: 

1. How do you track food to get the most accurate information on calories and macros eaten per day. 

2. Dealing with an injury? Tips to work around it and f...

Listen

Ep. 347: Fit With Friends - Becks Coaches By Day Eats Cookies By Night: Perfecting Balance from 2021-10-01T10:00

This series is quickly becoming my favorite!

Becks and I have been internet friends for 8 years and I can't believe this is the first time she's been on the podcast.

How did this n...

Listen

Ep. 346: 8 Fitness Lies I Wish Were True + What It's Really Like To Own A Gym In 2021 from 2021-09-29T10:00

As always, thanks for the great questions! Keep them coming and never hold back! Today's FWW chat: 

1. What it's been like to own a fitness studio during 2020 and 2021.

2. 8 fitnes...

Listen

Ep. 345: Emmy Has 3 Autoimmune Diseases And Gives Zero Excuses from 2021-09-24T10:00

Part of the Fit With Friends series, my client and friend Emmy, shares her personal experience with being diagnosed with 3 autoimmune diseases over the past 10 years. 

And while many woul...

Listen

Ep. 344: What Does A Nutritious Diet Look Like? The 5 Must Haves For A Total Body Workout from 2021-09-22T10:00

So many great questions coming in for this episode!

- What does a nutritious, balanced diet look like? And tips to make it easier.

- The 5 elements I make sure all total body worko...

Listen

Ep. 343: Is Your Gut Normal? Info On Inflammation, Dutch Test, GI Mapping&More with RD Dasha from 2021-09-17T10:00

Dasha is a registered dietician focusing on GI health, autoimmune disease and nutrition and athletes. She's sharing her passion and loads of info to help explain: 

• Gut health and in...
  Listen

Ep. 342: Whey Protein Safe For Women? Why Does It Take So Long To Build Muscle? from 2021-09-15T10:00

You asked and I love answering! This week's questions were fire. 

Let's cover: 

• Is whey protein safe for women? What are the pros and cons?
• Why do you lose weight fa...
  Listen

Ep. 341: Fit Friends: Megan Shares Her Competitive Drive To Motivate And Be A Fit Mom from 2021-09-10T10:00

The series continues! Another friend, client and training partner, Megan, is sharing her journey to being healthy and fit.

As well as the struggles:

Eating vegetables when you're n...

Listen

Ep. 340: Opening Up About My Disordered Eating from 2021-09-08T10:00

In this very personal and open episode, I share my experience with disordered eating. This is a sensitive topic and if you find it triggering, please skip this one.

I'm opening up on my s...

Listen

Ep. 339: Are Low Weight High Reps Equal To Heavy Weight Low Reps? from 2021-09-01T11:00

Let's talk training! Specifically, high rep, low weight workouts versus low rep, heavy weight workouts. What are the benefits of each and can you get toned and strong from both? 

Plus, th...

Listen

Ep. 338: Which Is Better Sunshine Vitamin D or Vitamin D Supplement from 2021-08-25T10:00

So much to chat about today:

Books, daily caloric intake, FWW app progress, fitness on vacation and of course... Vitamin D.

Why is Vit. D deficiency so common? What's the differenc...

Listen

Ep. 337: Is Alcohol The 4th Macronutrient? And The Science Behind The Most Common Supplements from 2021-08-18T11:00

Why is alcohol metabolized before other macronutrients? What makes it classified as a macro and what makes it different than the other 3 (protein, fat, carbohydrate)? 

Plus, the truth (sc...

Listen

Ep. 336: It's Okay If Things "Jiggle" During Workouts + Carpal Tunnel Exercises from 2021-08-11T11:00

Today's show covers a wide variety of awesome topics: 

• The workout of the day is an awesome 90s EMOM, also shared on Instagram. 
• Dare to be motivational but not inspiration...
  Listen

Ep. 335: A Personal Journey To Sobriety&Strength with Tarrah from 2021-08-04T11:00

Another Fit With Friends episode! My friend Tarrah recently began her journey to sobriety and was open to share it with us. The why's, how's and benefits of 54 days dry.

Plus, why she dec...

Listen

Ep. 334: Anterior Pelvic Tilt: What and How To Fix It?&Fitness In Your 40s! from 2021-07-28T11:00

I recently received a listener's question on anterior pelvic tilts. What it is, how to know if you have one, and how to fix the tilt.

This is perfect since it's something I am working to ...

Listen

Ep. 333: Fit With Friends: Bryna's Story Of Under Weight&Over Worked To Fit, Strong&Healthier Than Ever from 2021-07-21T11:00

Today kicks off my special series of having friends and listeners on to tell their stories of strength, motivation and transformation.

Today is with my friend Bryna as she shares how exer...

Listen

Ep. 332: Pushup Form Broken Down: Are Knee Pushups Okay? from 2021-07-14T11:00

Thanks for listening in! This week I got some great questions to cover. If you ever have a question, reach out and ask! 

- What's the best pushup for for women? Knee pushups okay?

...

Listen

Ep. 331: Prove Them Wrong: How Doubters Made Me Faster, Stronger, Fittter from 2021-07-07T11:00

Today's show covers a ton of great topics: 

1. Don't let other people's assumptions about your abilities stop you from going after big goals! Sharing some personal stuff here.

2. T...

Listen

Ep. 330: Embrace The Suck To Conquer 22 Miles Of Hiking In A Day: Live Your Fitness Retreat from 2021-06-30T10:00

This was the adventure I've been craving for years. Today I recap my 11th women's Live Your Fitness Retreat.

I took 10 ladies on a 22 mile hike through the Black Mountains of NC. We summi...

Listen

Ep. 329: Avoiding Back Pain&Why Do People Make Excuses To NOT Get Healthy? from 2021-06-23T11:00

Thank you to those that submitted questions~ 

In today's show:

- Why do people avoid getting healthy?
- Do you need to change exercises every few weeks? Or just keep overload...

Listen

Ep. 328: What To Do When You No Longer Want To Build Strength from 2021-06-16T11:00

You've worked hard to build strength through progressive overload but now you're at a place where you're happy and want to lay off the intensity. 

What's next? How to make sure you don't ...

Listen

Ep. 327: How To Stay Safe Running In The Dark&Handling Overeating from 2021-06-09T10:00

Thanks once again for asking awesome and important questions! This week's episode covers: 

- How to be as safe as possible with running or walking in the dark? 

- If you're reverse...

Listen

Ep. 326: Working Out Around Your Cycle&How To Mentally Handle Rest Days from 2021-06-02T11:00

In today's episode: 

• Does your cycle affect your workout? Nutrition? 
• How to heal from a hamstring strain?
• How to mentally handle rest days?  
• Should you ...
  Listen

Ep. 325: How To Get The Best Workout When Short On Time from 2021-05-26T11:00

In today's episode: 

• The workout of the week that will prepare you for Murph. 
• Short on time? Should you decrease reps or sets to fit your workout in? 
• Can you get...
  Listen

Ep. 324: Is Ashwagandha The Gateway Drug To Adaptogens? Kelly Broderick Lamie of A|Dash Breaks Down Adaptogens And Cordyceps from 2021-05-19T11:00

Today we have a guest! Kelly from A|Dash is talkng all things adaptogens. What, why, how to take them and more.

She's the co-founder of the Charleston/Nashville based Adaptogen drink, A|D...

Listen

Ep. 323: Kettlebell Swings Hurt Your Back? Handling Binges&Staying Motivated With Diets from 2021-05-12T10:00

This episode is all about answering questions from listeners. These resonate with most of us and I am thrilled to break them down and help clear things up.

1. How to stay motivated with n...

Listen

Ep. 322: How Long Does It Take To Look More Toned? from 2021-05-05T10:00

If weight loss isn't an issue, and your goal is to look stronger and more "toned"... how long will it take? 

That's the money question in today's episode along with: 

• After p...
  Listen

Ep. 321: 4 Training Necessities To Get Stronger&Tips To Hitting New PRs from 2021-04-28T11:00

It took 5 years to the day to hit a new deadlift pr! And that's not the only improvement to my fitness over the past 2 months. 

Why and how am I suddenly hitting new PRs and what are the ...

Listen

Ep. 320: The Best Back&Arm Exercises For Women + How To Eat On Rest Days from 2021-04-21T10:00

In this episode I answer the following FWW fit fam questions: 

👉 The best back exercises and the two variations to make sure you add to your training every week.

👉 The best arm e...

Listen

Ep. 319: Can You Workout 2x a Day? Adjusting To Humidity&The ONE from 2021-04-14T16:34:57

In today's episode, I'm answering awesome listeners' questions: 

1. Is it okay to workout 2x a day? Love this question!

2. When did I know Dan was "The ONE"? 

3. The most un...

Listen

Ep. 318: 37 Important Life Lessons From 37 Years from 2021-04-07T10:00

I want to invite you to my virtual birthday party! Today I am celebrating turning 37 by sharing 37 life lessons I've learned over the years. Many of which I just learned from the past 12 months....

Listen

Ep. 317: Can You Lose Weight&Get Fit With Crossfit/High Intensity Training? from 2021-03-31T10:00

Let's talk about a controversial topic: 

Can you lose weight, be healthy and get stronger through Crossfit and Crossfit-like styles of training? This is an argument against some influence...

Listen

Ep. 316: Trainer Confessions: Fitness Advice I Give But Don't Follow from 2021-03-24T10:00

These are my confessions! The areas in nutrition and diet that I could use some help in. Things I tell clients to do but I sometimes fail to do myself. 

We'll also talk about the things I...

Listen

Ep. 315: Actual *Useable* Tips To Buying Healthy Groceries On A Budget from 2021-03-17T10:00

This was a great question I received as a podcast request (always feel free to suggest topics): 

Over the past year workouts have become more accessible than ever, but healthy food hasn't...

Listen

Ep. 314: Emily Skye On Body Acceptance, Self Worth&1000 Kettlebell Swings from 2021-03-10T11:00

This was a lovely chat with Emily Skye where we talked about her journey to accept herself and her body.

She gives tips on self care, loving your body no matter where you on in your healt...

Listen

Ep. 313: What Does It Mean To Do A Refeed Diet? from 2021-03-03T11:00

What's the difference between a refeed day or diet versus a cheat day or just eating all the food you want? 

We're going to break it down and talk science. If you've been in a deficit in ...

Listen

Ep. 312: Tips For Overcoming Seasonal Blues | SADS from 2021-02-24T12:38:35

More than 3 million Americans battle seasonal affective disorder each year. Short days, cloudy skies, and bone chilling temperatures have our Vitamin D levels plummet as well as our chipper mood...

Listen

Ep. 311: Why And How To Safely Bulk And Cut | My Personal Progress from 2021-02-17T13:00

Recently on an Instagram Q/A someone asked my thoughts on bulking which was perfect because that was the plan all along for today's episode.

For the past 7 weeks, I've been in an intentio...

Listen

Ep. 310: Why Fitness Trackers (Fitbits/Apple Watches) Aren't Healthy For Everyone from 2021-02-10T13:00

Today we'll chat about the downside of fitness trackers like Fitbits and Apple Watches. For some, they're great. But for some, they can be harmful and lead to an unhealthy obsession.

That...

Listen

Ep. 309: How Exact Do You Have To Be With Macros? from 2021-02-03T13:00

Today's episode is a Q/A format with some great questions: 

What does it take to be certified by RKC for kettlebells?
When is the best time to eat carbs? Carbs and workouts? 
...

Listen

Ep. 308: How To Breathe During Cardio&Strength Workouts from 2021-01-27T13:00

How you breathe during a workout dictates how you fast you run, how strong you feel, and how many rests you need to take. 

How should you breathe during workouts? It depends on if it's a ...

Listen

Ep. 307: You're Not A Failure: Mindset Tips To Keep Pushing Forward With Celeste Harrington from 2021-01-20T13:00

Celeste Harrington, self-worth coach and mindset maven shares important tips for staying positive, on track and focused on your goals. 

You are not a failure. This episode is important fo...

Listen

Ep. 306: 11 Fitness Myths Even Trainers Have Believed&Daily Meals from 2021-01-13T13:00

11 common myths that even confused a lot of personal trainers... including me. Let's clear some fitness up so you can be on a path to successfully hitting your goals.

Plus, a what I eat i...

Listen

Ep. 305: The Detoxes That Work&How To Gauge Your Workout Effort from 2021-01-06T13:00

Spoiler: It's okay to rate your effort as a 9 or 10 if you worked out hard!

What do detoxes do, are they good for you and which should you consider. I'm going real honest here!

Plu...

Listen

Ep. 304: 7 Tips To Stay Consistent With Your Fitness&New Year Fitness from 2020-12-30T13:00

The final episode of 2020. After a quick recap of our mountain Christmas and hiking get away... we're going to talk fitness.

- What does being fit mean?
- 7 Tips to be more consiste...

Listen

Ep. 303: Race Regrets&How To Break Free Of 1200 Calories from 2020-12-23T13:00

Having a hard time eating enough calories?
If you know you're under eating, how can you break free and start fueling your body properly? 

Current Events: When a race says they are t...

Listen

Ep. 302: A Trainer's Real Thoughts On Peloton&How To Make Successful Resolutions from 2020-12-16T16:19:17

Great ready for an episode full of holiday fun and tips!

First... My thoughts on Peloton. Is it worth it? The pros and cons from a trainer. Will I ever own one and would I recommend it? Listen

Ep. 301: New WHO Exercise Guidelines Are Awesome! from 2020-12-09T13:00

How much exercise do you need to balance out sitting for hours a day? Research has finally figured this out and we're going to chat it up.

Plus, WHO released its first workout update in 1...

Listen

Ep. 300: 300th Episode! Favorite Guests, Making A Comeback, Shin Splits,&More from 2020-12-01T18:21:50

How have I recorded 300 episodes of FWW Podcast? It goes without saying, but thank you. Thank you for listening and being a part of my life.

Today:

A quick look back over the podca...

Listen

Ep. 299: Drink Coffee To Be Stronger And Faster? Comeback Challenge&Gratitude from 2020-11-25T13:00

Today is big with nuggets!

• Is it okay to take a week off from weights?
• The 2021 Comeback Challenge is open for registration at Fitwomensweekly.com/new-year-comeback-challen...
  Listen

Ep. 298: How To Eat Healthy At Thanksgiving (Shocking Truth) from 2020-11-18T13:00

This episode has several nuggets...

• How to eat healthy on Thanksgiving (and the day after)
• 3 Ways to be instantly healthier
• How to find motivation to workout when ...
  Listen

Ep. 297: Tell Me Something Good | The Ultimate Feel Good 2020 Podcast from 2020-11-11T13:00

I asked and many of you delivered, thank you.

To celebrate the month of November and the last leg of 2020, I wanted to forget about the chaos, stress, and negativity that this year has br...

Listen

Ep. 296: It's Not Over Yet! Finish The Year Strong&Positive from 2020-11-04T13:00

We'll talk about how you can finish this year off on a strong and happy note. How can you set yourself up for success as we move into 2021?

Plus, the year of the comeback... the biggest c...

Listen

Ep. 295: 8 Tricks To Push Yourself Harder During Workouts from 2020-10-28T12:00

In this episode, Kindal shares 8 tricks to boost the intensity of your workouts, especially if you're working out alone at home. 

Pushing yourself outside your comfort zone is crucial if ...

Listen

Ep. 294: Abs Aren't Made In The Kitchen - How To Build Stronger Abs&Skincare Routine from 2020-10-21T12:00

I'm going to sound insane when I say abs aren't made in the kitchen.

Sure, food is important to how your body looks, but there is an element that is just as important and we're talking ab...

Listen

Ep. 293: 12 Clean Eating Secrets&Tips For Balanced Nutrition from 2020-10-14T12:00

These are the secrets it's taken me 36 years to learn that help cut through the BS of what's healthy and what's not when it comes to food.

Some you may know, some may be new to you and re...

Listen

Ep. 292: Does Your Butt Work? Glute Activation Talk Plus I'm Giving Away Kettlebells! from 2020-10-07T12:00

If your glutes aren't firing, does that mean your butt doesn't work? Let's talk glute activation, what it means and how to get your booty working properly.

Plus, the FWW Live Sweaty Selfi...

Listen

Ep. 291: What's Special About The Blue Zones Diet&Mammogram Talk from 2020-09-30T12:00

What makes 5 small communities so much healthier than the rest of the world? 

Today we're talking the Blue Zone Solution by Dan Buettner and what makes centenarians live a long and happy ...

Listen

Ep. 290: It's Okay To Workout OR Not Workout On Vacation + 10 Years Of Marriage Advice from 2020-09-23T12:00

I'm currently walking on a trail on the sound side of Kitty Hawk in the Outer Banks and sharing my vacation tips with you.

Why I do and don't workout on vacations, how we eat to feel grea...

Listen

Ep. 289: Live Your Fitness Retreat Recap Of Hiking Epic Appalachian Mountains - Mt LeConte & Grandfather Mountain from 2020-09-16T13:00

This past weekend was the Live Your Fitness Mountain Retreat. I'd love to share the recap of hiking 3 epic trails: 

Looking Glass Rock
Mt. LeConte
Grandfather Mountain (via Pr...

Listen

Ep. 288: Why I'm Not A Runner & Your Running Questions Answered from 2020-09-09T10:00

Strange but true title. Even though I am not a "runner", I know a ton about running and am answering your questions plus sharing my history and why I no longer label myself as a runner.

<...

Listen

Ep. 287: From Paralyzed To Powerhouse Fit Mom: Tamara's Story Of Strength from 2020-09-02T15:58:16

Today I'm joined by friend and client, Tamara Buschel, aka: Theworkoutmama.com. 

She shares her story of being a healthy, fit woman one day, to be practically paralyzed the next with a ne...

Listen

Ep. 286: Dieting For Vacation & Tips To Make Your Workouts Harder from 2020-08-26T16:30:39

In a few weeks, Dan and I are going on our first vacation in years. It happens to also be our 10 year anniversary. What was my first reaction for a beach vacation? Gotta get in vacation shape. L...

Listen

Ep. 285: Shifting From Aiming For Thin To Aiming For Strength, Secret Granola Recipe, And PRs from 2020-08-19T16:25:26

Gran a cup of coffee, can of La Croix, or glass of wine and have some fit-loving girls chat. 

• Are waist trainers beneficial? 
• How to shift from wanting to be thin to wantin...
  Listen

Ep. 284: Eventually You'll Crash: Shingles, Stress, & The Anti Shingles Diet from 2020-08-12T16:55:12

For months, I've been trying to keep my head above the water. Trying to keep a gym afloat, starting a new business, adulting, and working out 8+ times per week... I crashed and burned.

He...

Listen

Ep. 283: Becoming Younger: Story Of Chef Annie O. Love On Addiction; Balance; And Cookie Abundance from 2020-08-05T12:00

If you only listen to one episode of the FWW Podcast, make it this one.

Annie O. Love is a Charleston native who is stronger than any woman I've met. 7 years sober and the owner of a thri...

Listen

Ep. 282: You'll Never Get Your Nutrition & Fitness Right From The Start from 2020-07-29T15:41:48

Aiming to hit goals in a day or wanting to be perfect with your nutrition overnight (or life) isn't going to happen. 

Let's talk it out and figure out how to handle imperfections to move ...

Listen

Ep. 281: Jacque Lost 47 Pounds: How A Change In Diet Mindset Has Changed Her Life & Results from 2020-07-22T16:18:17

Today I'm joined by my client and friend, Jacque. She's sharing her personal health journey to lose 100 pounds and discovering along the way that the scale isn't the source of success.

He...

Listen

Ep. 280: A Special Complete Guide To Kettlebells Episode from 2020-07-15T17:09:30

This is a special episode as we do a deep dive into kettlebells. The history, the different training methods, the anatomy and more.

The 411 On Kettlebells:

- Kettlebell history an...

Listen

Ep. 279: Are Fruit or Grains Better For You; Summer Shred & Ultimate Workout from 2020-07-08T16:09:56

Today I'm answering questions... like which is better: eating fruit or eating grains for carbohydrate?

I'm sharing my ultimate 4th of July workout and upcoming Summer Shred challenge which...

Listen

Ep. 278: My Husband's Here! Dan's Side of FWW & How Our Outlook On Fitness Is Different from 2020-07-01T15:50:17

Today is special because after years of asking, Dan (my husband) is on the show.

We talk about how we started Fit Womens Weekly, why he wanted to build a women's fitness business... his pa...

Listen

Ep. 277: A Comfortable Convo With A Black Woman: Brittany Talks Openly On Race, Privilege, & What We Can Do from 2020-06-24T16:38:25

Brittany Strother joins me to today (she was on episode 204) to discuss growing up as a black woman, how she's raising her daughter, what we (I) can do to better educate and be a part of change, an...

Listen

Ep. 276: Why I Take Ashwagandha And How It's Helped My Hormones + Info On Adaptogens from 2020-06-17T16:02:19

Three weeks ago, I started taking Ashwagandha. I researched adaptogens, specifically Ashwagandha and decided it was worth a try to help balance my hormones while on oral birth control.

Her...

Listen

Ep. 275: I'm Being Interviewed | Erin Presents: Things You Might Not Know About Me from 2020-06-10T16:10:03

It's lighthearted, it's fun, and it's a way for us to learn more about one another. Today, my good friend Erin, is interviewing me and asking me questions I've never talked about on the podcast. Listen

Ep. 274: I'm Not Staying Silent: Tips On How To Be A Good Human from 2020-06-03T16:17:27

Talking about pushups or proper squat form feels so trivial at the moment and I can't do it. Instead, I want to talk about love, growth, and acceptance. Yes, I'll talk about exercise but first, let...

Listen

Ep. 273: My Story Of Exercise Addiction & How You Talk To Yourself Matters from 2020-05-27T16:15:20

This episode has multiple parts but mainly focuses on 2 main topics:

Getting out of this period of time with a more positive mindset and my personal story of exercise addiction. I address ...

Listen

Ep. 272: How To Eat For Your Hormones, Cycle, & Stress With Dr Beth Westie from 2020-05-20T15:45:24

If you're on the pill is there anything you can do for hormone health/balance? If you're pre-menopausal? Trying to get pregnant? Just trying to be healthy?

We're going to cover it! And wha...

Listen

Ep. 271: Emotions About Going Back To "Normal"; Sugar Truths, & Truth Bombs from 2020-05-13T15:39:25

When social distancing began, there were tips left and right on how to transition smoothly and handle the stress. But what about transitioning back into "normal" life? 

You're allowed to f...

Listen

Ep. 270: Getting A Grip For Your 1st Pull-up & On Sugar Cravings from 2020-05-06T16:58:38

We're still walking and talking! But something crazy happened right before this walk that shook me up and inspired an important PSA!

Then we get to normal business... the FWW Live studio i...

Listen

Ep. 269: Sometimes Living A Little Unhealthy Helps You Be Healthier from 2020-04-29T15:53:24

The walk and talks continue. On today's walk, we'll talk about changes I've accepted during this self isolation. I'm becoming someone friends are asking, "who are you?" and it's the best.

...

Listen

Ep. 268: Walk & Talk Episode On: Iron Absorption, BCAAs (are they a waste of $), & Tight Calves From... WALKING? from 2020-04-22T16:53:39

Some very different but important topics based on questions you guys asked this week. Keep the questions coming.

- How can you make sure the iron you eat is absorbed?
- With walking be...

Listen

Ep. 267: How To Get Results From Workouts With Less Equipment & Day In The Life Of Fitness Business Owner from 2020-04-15T15:44:32

Get ready for some science and math as we break down how to turn home workouts into training sessions that take your fitness to the next level for strength and definition. If that's your goal.
...

Listen

Ep. 266: 36 Important Life Lessons From 36 Years Of Living from 2020-04-08T15:44:03

Happy Birthday to me! As tradition, I'm sharing the greatest life lessons I've learned (often the hard way) from my 36 years on this planet.

Life lessons on love, fitness, self care, and g...

Listen

Ep. 265: How to Motivate Yourself To Work & Workout At Home from 2020-04-01T15:55

Work Life balance, it's hard! Even harder when you aren't breaking going to different designated spots for activities. You go to work for work, the gym to workout... this helps mentally get things ...

Listen

Ep. 264: It's Okay To Emotionally Eat, Being A Business Owner During Coronavirus, Fun Q&A from 2020-03-25T15:46:32

Note: Our studio is now closed since the recording.

Have you found yourself turning to food for comfort? It's normal and you're not alone. Here's how to handle it! 

Is your physic...

Listen

Ep. 263: Why You Should Lower The Intensity Of Workouts Right Now, Small Business Fears & The Non-Granola, Nutsola! from 2020-03-18T15:26:25

Enjoy this podcast as I cover important Corona Virus fit tips and stick with my awesome interviews! 

A few things:
- Lower the intensity of workouts for a stronger immune system.
...

Listen

Ep. 262: What & Why Full Spectrum HEMP Oil & The 3 Pillars Of Life With Adriaan of NED from 2020-03-11T16:21:59

What's the difference between CBD and Full Spectrum Hemp Oil? Is it really helpful and in what ways? 

Adriaan, co-founder of NED breaks it down, shares his passion for The Secret Life Of W...

Listen

Ep. 261: Can Letting Loose (cheat meals) On Weekends Mess Up Your Weight Loss/Fitness Progress? from 2020-03-04T17:36:52

You do great all week long with your fitness and nutrition and then Friday comes around... happy hour, date night, Netflix and ice cream: Can you slow or even reverse the results you worked hard fo...

Listen

Ep. 260: Should You Train Chest? How To Calculate Your Calories & Defining Success from 2020-02-26T17:07:11

Should you train your chest? 

Are pushups, dips, and bench press okay for women to do? Apparently, there was someone going around telling women they shouldn't. Here's the answer and tips o...

Listen

Ep. 259: Taking Forced Time Off - Back Injuries, Acne & Other Side Effects Of Stress from 2020-02-19T17:06:21

Today we're two friends at a coffee shop talking about frustrations and stress… why chronic back pain flares up, pain management, rest, and correcting the overall issue not just the real time pain....

Listen

Ep. 258: Should Your Lean Out With Diet Or Lift More To Get Toned? from 2020-02-12T18:24:44

I'm answering a listener's question about getting more toned. Is it better to lean out via diet to get your muscles to pop more or should you start lifting more and eating more to gain more muscle?...

Listen

Ep. 257: Paramedic To Goat Farmer To Esthetician: Rosella McGilsky Shares Her Mission To Never Stop from 2020-02-05T17:03:46

When I met Rosella, I had no idea how inspiring she would be.

When she mentioned she did the carnivore diet. I thought, “Interesting, I might want to talk about this on my podcast.”
Listen

Ep. 256: The Best & Worst Of Fitness & The Biggest Mistakes Women Make from 2020-01-29T17:36:02

Why are all lists always the best of. What about worsts? Today, I'm sharing my favorite things in terms of fitness, supplements, foods, and more. Plus, my worst things. 

We'll also chat ab...

Listen

Ep. 255: What Are Realistic Results For Weight Loss And/Or Muscle Toning? from 2020-01-22T16:47:23

Let's break it down to establish realistic expectations with fitness & body goals.

How much weight can you really burn per day, month, etc? How long will it take you to hit your goal? The ...

Listen

Ep. 254: How to Workout With A Bad Back & How To Get Unlazy! from 2020-01-15T16:52:36

Today's episode has a little for everyone... 

How to modify workouts and deal with chronic back pain?
Want to get back into working out but feeling lazy? Here's how to get going! 
...

Listen

Ep. 253: Are All Calories The Same? Do Fitness Gurus Do Their Programs? from 2020-01-08T17:18:20

It's a question and answer kind of day. We'll talk:

How to cut back on sweets after going ham over the holidays.
Are 200 calories of cake the same as 200 calories of broccoli?
Do f...

Listen

Ep. 252: Should You Make New Year's Resolutions? from 2020-01-01T14:56:57

Happy New Years! Let's chat about resolutions. Are they something you make and are they something you should avoid?

Everyone says something different. I'll breakdown how to make resolution...

Listen

Ep. 251: A Decade Of Fitness, Food, & Entrepreneurship from 2019-12-18T10:00

The ups, down, growth and goals over the past 10 years have been all over the place. Today, let's take a look at the successes and failures over the past decade when it comes to my body, businesses...

Listen

Ep. 250: 6 Reasons Why People Don't Hit Their Fitness Resolutions from 2019-12-11T18:20:55

Planning on making big goals for 2020? Today's podcast will set you up for success by sharing the biggest mistakes people make when going for big fitness/weight loss New Year's Resolutions and how ...

Listen

Ep. 249: Difference Between Hiit & Metcons: How To Best Workout & Eat During The Holidays & More from 2019-12-04T17:47:14

Happy December! What better way to kick off the holiday month than to discuss how to actually handle the holidays, your diet and fitness. 

Plus:

The gift list idea for the fitness...

Listen

E. 248: Mama Doctor Jones (Dr. Danielle Jones) On Miscarriage Truths & Recovery, Is Birth Control Dangerous, & More from 2019-11-26T19:18:48

Why is women's health so hush hush? I want to break that down and make hard issues easier to talk about. This episode means a lot to me and should you too.

Today, Dr. Danielle Jones (Mama ...

Listen

Ep. 247: How I PR'd A Half Marathon By Running Half As Much & Q/A from 2019-11-20T17:45:12

After several attempts, I finally hit a new half marathon PR, and the funny thing about it was that I trained half as much as I did previously for races yet felt the most confident I have ever felt...

Listen

Ep. 246: Why Jump Roping Is An Amazing Workout For Anyone: Crossrope Breaks It All Down from 2019-11-13T16:33:43

I'm joined with Srdjan from Crossropes to talk all things jump roping. Why it's a great exercise, what to look for in a rope and how to either get started (even if uncoordinated) or improve your ju...

Listen

Ep. 245: Does Your "Healthy" Life Stop You From Living Life? from 2019-11-06T18:38:17

I've recently talked about exercise addiction and anxiety. They are connected and when anxiety is high, my addiction is too. But what happens when a health obsession keeps you from truly living? Ke...

Listen

Ep. 244: Do Your Diet Match Your DNA? GenoPalate Breaks It Down from 2019-10-30T15:30:37

Dr. Sherry, the creator of GenoPalate (genomepalate.com), lets me geek out as we talk DNA, genes and nutrition. Why doesn't one diet work for all of us?

Your DNA may help you take your hea...

Listen

Ep. 243: How I Became "Outdoorsy" & The Live Your Fitness Retreat Recap from 2019-10-23T15:36:28

It's time to relive one of my favorite weeks of the year! Last week, I took a large group of women to the mountains to live their fitness. We hiked over 35 miles, drank wine, laughed a ton and batt...

Listen

Ep. 242: Are Popsugar Workouts Good? How To Balance Strength & Running? Best Way To Track Coffee & More from 2019-10-09T16:11:43

Today is a great Q/A episode. Thank you to everyone who submitted questions and keep them coming in.

What are my thoughts on Popsugar Workouts?
What's the best coffee drink to order an...

Listen

Ep. 241: The Scale Might Not Be So Bad, Half Marathon Training Updates & More from 2019-10-02T16:02:14

Gasp. I know, I know... normally I would be telling you to toss the scale. Don't use it, don't trust it, don't look at it. But NOT all the time. It might just be the tool some women need to help ge...

Listen

Ep. 240: Tough Truth That There Are Bad Foods For You from 2019-09-25T15:29:27

You know the saying, there are no such things as bad for you food? There are always foods and sometimes foods? Well, some might not agree with what I'm going to say... that's bs. 

Let's st...

Listen

Ep. 239: Real Friend Chat With Kara Klunk: How She Overcame Grief/Loss Through Fitness, Fit Friends, And More Girl Talk from 2019-09-18T15:40:37

Ready for real honest and real deep? My friend Kara is on today for some fun girl talk, laughs and serious life discussions. What it’s like to lose both parents before you’re 30, how to recover, ho...

Listen

Ep. 238: The Most Underrated Exercise, How To Stay Motivated After A Race/Event, Nutrition Genetic Test & More from 2019-09-11T15:38:04

Today's question and answer is loaded with great topics! 

We'll chat about post hurricane events, avoiding using a tracking watch, how to stay motivated after you've trained for a race or ...

Listen

Ep. 237: Living With Exercise Addiction/Anxiety & How We Prep For Hurricanes (Hurricane Dorian) from 2019-09-04T15:21:46

I'm opening up today to share my ongoing battle with exercising. How I know when too much is too much, how I deal with exercise addiction mentally and physically.

All this while we are cur...

Listen

Ep. 236: Realizing You're Not In As Good Of Shape As You Thought - Sugar Detoxes - And More Q/A from 2019-08-28T16:14:27

What happens when you realize you're fitness isn't as great as you thought? It's humbling and you can either accept it and work on it or just stay working on what you're already good at.

L...

Listen

Ep. 235: Tips On Building Core Strength & Challenge Accepted! from 2019-08-21T16:14:33

Listen in to hear the best ways to modify core moves so you can work to get stronger. Getting a stronger core is different than working on a 6 pack and I'll chat about those differences today.
...

Listen

Ep. 234: Getting Controversial With Rumblebumm (Jen) On Body Acceptance, Social Media, & More from 2019-08-14T15:39:25

Jen, Aka Rumblebumm on Instagram, joins me today to talk about the unrealistic expectations women face today on social media. What can we do and what's it really mean to love your body.

Is...

Listen

Ep. 233: What It Takes For Women To Get Strong (Progressive Overload, Eating, & More) from 2019-08-07T16:07:29

Listen to learn what it takes to really get toned, tight and strong. From training tips, to specific workout requirements, to what food you need, this episode is important to learn the basics for b...

Listen

Ep. 232: Broken Bones Suck! How To Stay Fit & Positive When Injured from 2019-07-31T15:35:49

I get a lot of questions on how to stay fit when dealing with an injury like a broken bone or post surgery. Assuming you've been giving the okay to workout, here's how I navigate injuries and stay ...

Listen

Ep. 231: Amanda Manders (SimplyMander) Breaks Down Macros, Diet Culture, Spongebob Squarepants from 2019-07-24T16:17:12

Macro coach and Crossfit athlete, Amanda Manders, breaks down macro counting. Who's it for, who's it not for? How to break free of today's diet culture, as well as muscle building tips, new trainin...

Listen

Ep. 230: Hushup & Hustle! Lifestyle & Business Lessons From Helen Hall from 2019-07-17T16:25:09

Blender Bomb founder, Helen Hall shares her passion on creating a successful health and lifestyle brand. What was her ah-ha moment, why she gives away her recipes and how to discover your sweet spo...

Listen

Ep. 229: The BIG Debate - Air Fryer or Instant Pot? Which Is Better? from 2019-07-10T16:48

I am a self proclaimed kitchen junkie. I love my appliances! But I hate spending money on things that don't live up to the hype. So let's hit a very controversial topic...

Air fryer or Ins...

Listen

Ep. 228: All The Reasons You Should Use Kettlebells, What To Expect With Kettlebells, & What's My Biggest Issue? from 2019-07-03T15:55:11

Even if you love kettlebells, listen to this episode to fall even more in love. And find out what's normal and what's not when you start.

After training chat, I dive into answering questio...

Listen

Ep. 227: Your Gut On Stress & Grief: Not Fun For Me But Hopefully Interesting For You from 2019-06-25T16:45:11

Recently, my gut has been on a journey. It’s been flipping all around and causing me to be uncomfortable, bloated, gassy, and a few pounds heavier than normal.

Why? What’s going on? It to...

Listen

Ep. 226: Real Life - Fear Motivated Carol To Get In The Best Shape Of Her Life from 2019-06-19T16:43:28

Motivation comes to us all differently and I love that my client/friend, Carol shares what motivated her to get into the gym and take her fitness to a level she didn't know was possible. 

...

Listen

Ep. 225: Are Burpees Worthless? Some Celebrity Trainer Said So! from 2019-06-12T16:45:04

Let's catch up on training, the upcoming Live Your Fitness Retreat and more specifically on whether or not burpees are worth the time and effort and "pain" it takes to do them. 

I was give...

Listen

Ep. 224: Nothing But The Truth! And The Worst/Best Workout Ever from 2019-06-05T22:38:41

Today's podcast is because of you! Thanks for your questions. 

Does intermittent fasting effect my strength workouts?
How did I get started with kettlebells? 
What's up with Ashley...

Listen

Ep. 223: MAPS Anabolic Review, Life Without A Dog & Summertime Goals from 2019-05-29T22:23:51

It's finally time to share my experience with MAPS Anabolic from the guys at MindPump. Did I see results, do I recommend it, and what's it all about?

Sal episode: Ep 139

I also sh...

Listen

Ep. 222: The Hardest Day Of My Life + Linville Ladies Retreat Recap from 2019-05-22T22:22:20

Today's podcast is as real as they get. Let's play catch up on life, travel and my latest Live Your Fitness Retreat. We start with all the fun stories and events then I share the hardest day of my ...

Listen

Ep. 221: I Did A 3 Mile Swim & Run Race: Blue Sky Endurance Fest Recap from 2019-05-01T22:14:22

This past weekend I did my first dualathlon of 3 rounds of:

1 Mile Swim & 1 Mile Run

This race definitely falls in my top 5 hardest races and I can't wait to share. 

Then...

Listen

Ep. 220: Citadel Bulldog Challenge Recap (We won!) + The Best & Worst Things I've Done As A Personal Trainer from 2019-04-24T17:29:30

Trainer truths are dropping today. I want to share some of the biggest lessons I've learned from over a decade of being a trainer. Where I went wrong and right. 

But first, I can't wait to...

Listen

Ep. 219: Real Success With Jennifer Fahey: Good Bye Yo-Yo Dieting & Stronger Than Ever from 2019-04-17T11:00

I love sharing real life stories! Today I'm sharing a client, Jennifer's. She grew up battling weight issues and finally learned to stop yo-yoing and take control.

30 pounds lighter, stron...

Listen

Ep. 218: Why You Probably Shouldn't Track Macros, Why Foods Are Labels "Macro Friendly", MAPS Anabolic from 2019-04-10T19:32:19

Today's listener questions are awesome, thank you. Keep the questions coming, I love hearing from you.

Why most people shouldn't track their macros. But if you do, how should you properly ...

Listen

Ep. 217: 35 Fitness Lessons & Facts From 35 Years Of Life from 2019-04-03T20:07:24

This is my birthday week. To celebrate, I'm sharing 35 fitness lessons, fun facts and tidbits to help dive into another year while thinking how far I've come and where I'm going. 

I'd love...

Listen

Ep: 216: Realistic Transformations: Aubreigh Shares Her Eat Real Weight Loss & Training For The First Power Lifting Competition from 2019-03-27T17:39:12

Love to be inspired and learn a few new things to help you on your own journey? You’ll love this show.

I’m talking with my friend Aubreigh on her recent weight loss (over 20 pounds in 8 we...

Listen

Ep. 215: Q/A - How To Avoid Binges, Why I Don't Drink Water During Workouts, & More from 2019-03-20T19:25:18

Today's Q&A is so much fun, thank you for the questions and I hope you walk away with a new brain wrinkle of knowledge.

Let's cover:

How many calories should an active woman eat?<...

Listen