A fitness podcast for women in their 30s

The secret to adding HOURS back into your day (without giving up screen time).

When you realize that sustainable health and fitness is actually about overall life savvy, you've got to pivot.

Enjoy this re-listen to an episode about addressing your fitness and self-care needs in the midst of chaos.

Sometimes our efforts, whether fitness-related or otherwise, start to feel futile. Like we're spinning our wheels, getting nowhere, destined to perform the same tasks over and over again. So how can we break this cycle?

Detox and cleansing products don't actually do what they claim to do. So why do people keep buying them?

Fat talk is the term given by the scientific community to any dialogue during which body dissatisfaction is discussed. Fat talk can be both critical or seemingly complimentary. Turns out there are lots of reasons why we engage in fat talk, and just as many ways in which it's harmful to us.

Or is that just what diet culture has made you believe you want? How do you tell the difference? Check out the blog post I mentioned at kellymarieroach.com

The fitness industry relies heavily on the work of diet culture to keep selling you a so-called solution to an impossible problem. In this episode we're revisiting the topic of diet culture from a new angle and discussing the dangers of the fitness industry and its many influencers continuing to hide the truth about your health and wellness.

Depending where you look, alcohol is either the worst thing in the world for us and we should absolutely abstain from it, or it may have health benefits when consumed in moderation. So what's the truth? How does alcohol REALLY affect us, physically, mentally, and emotionally? I did some layman's research on the topic and found out some things that might surprise you. As always, nothing in this pod...

The backlash against diet culture has been spreading, and with good reason. But are all diet-related behaviors rooted in diet culture, or are there exceptions? In this week's episode we look at how "diet culture" is defined, examine where diet culture and fitness goals overlap, and explore how to guard against succumbing to diet culture while still prioritizing real health and fitness.

Are carbs really the villain? Or are they just misunderstood? The fitness industry takes a lot of complex nutritional information and distills it into dangerously oversimplified solutions that were never designed for the masses. In today's episode let's get real about your training and how carbs are (or aren't) working for you.

A lot of information related to fitness and nutrition is presented as fact. And we often don't question it, especially if we've heard it from multiple sources, or from a particularly authoritative source. But there's usually a lot more to these quick quips than meets the eye, and they deserve a closer look. Are they actually fact? Fiction? Or something in between?

Owning your inner monologue is the biggest thing you can do to support your overall wellbeing, guarantee your energy levels, and show up for yourself both in and out of your workout space. But how do you do it? Where do you start? Today's episode is full of insight on how this works, and EXACTLY what you can do to start driving your inner monologue and taking control of the thoughts and feelings t...

How can we really prioritize health and fitness when life goes off the rails? The reality for most of us is that we are operating under time constraints, and we have to figure out what we need to make sure we protect at all costs, and what we can do without for a while, when it comes to staying energized and healthy. This episode details the different elements of fitness that would ideally all be...

How complicated does fitness have to be? Well, it depends who you ask. Lots of fitness experts and online gurus are happy to get down into the weeds and make the process sound as intimidating as possible. Others happily simplify the ins and outs and dish out broadly stated, generalized advice that may have you scratching your head and wondering if it can really be that simple. So who's right?

At the end of season one we talked about effort, energy, and habits. Today I'm looking more closely at "habits", and how popular habit-hacking became during the pandemic to increase productivity. But are "habits" really what we should be talking about? After today's episode, you might change your mind.

Mobility is trending in a big way in 2023. Primal movement, joint health, greater athleticism and longevity are all touted as major reasons to take your mobility seriously. But it's overwhelming to see the pros dropping dragon squats, cossack squats, and other body-bending moves on your IG feed. Today's episode takes a closer look at mobility from the perspective of a desk worker and talks about w...

Kicking off Season 2 by highlighting postural adaptations that plague most desk workers and make it impossible for workouts to be as effective as they could be. Today's episode goes into detail about how these postural adaptations happen and what you can do to correct them and encourage appropriate muscle recruitment to not only correct your posture, but actually start seeing the results of target...

Well-rounded fitness requires three things: effort, energy, and the right habits. And as I discuss during today's episode, you can't have one without the other two. This is especially important when it comes to setting your fitness as a priority from which the rest of your lifestyle follows. If you are someone who holds down a desk job and struggles to find the time or motivation to exercise and p...

As much as I talk about posture, muscle order recruitment, and avoiding sedentary time to stay fit and fight desk bod, the truth is that physical, mental, emotional, and social aspects of your life ALL have an impact. And you can't ignore any of them if you want to reach your ultimate health and wellness goals. This week we're talking about some of these aspects and highlighting various things to...

Most desk workers, without realizing it, are training the wrong muscles. It isn't intentional. It's the result of sitting for long hours and expecting those muscular adaptations to just undo themselves once you hit the gym. In today's episode I'm explaining some of the most common adaptations experienced by those of us with a desk job, and how the exercises you do to target certain muscle groups a...

Does stress affect women differently than men? Well, maybe not "stress" per se, but women are disproportionately impacted by this a very particular kind of energy drain we're discussing today. Does it have a direct impact on our physical fitness? Gendered Mental Labor: A Systematic Literature Review on the Cognitive Dimension of Unpaid Work Within the Household and Childcare https://link.springer....

Diet is one of the biggest things people struggle with when it comes to their fitness. They wonder what they should eat, when they should eat, and how much they should eat. If there is. particular diet that's better for weight loss, muscle gain, or body recomposition that they should follow. If it's okay to have sugar or not. The list goes on, and on, and on. But what if all that struggle is for n...

The question that plagues all 30-somethings. And the advice is always the same; eat well, get enough quality sleep, exercise. But what if you're already doing those things and you're still exhausted? If you work a desk job, the fatigue certainly isn't physical. So what's really going on here? This week we look at the "softer" side of fitness, and how what you have going on mentally and emotionally...

The short answer, it turns out, is no. We're told that you can get fit in just 15 minutes a day, but there's so much more to it. In today's episode we're digging into some studies that flip the perspective; instead of looking at how much time you spend on exercise, it examines what you do with all that time when you're not exercising. And the data might surprise you. https://medium.com/amazonhalob...