Filter Free Friday

If you've ever wondered whether carbs are actually bad, how much protein you really need, or why you're constantly hungry despite trying to "eat healthy," this episode is for you. In Part 2 of the Nutrition for Real Life series, Britany breaks down the real role of protein, carbs, and fat and why protein is the one nutrient most women need more of. You'll learn how your nu...

If you've ever wondered why weight loss gets harder the longer you diet, why every expert seems to have a different answer, or whether you really need to count calories to lose fat, this episode is for you. In Part 1 of this 4-part nutrition series, Britany breaks down the foundation of fat loss: calorie deficits, metabolism, metabolic adaptation, and why preserving muscle matters just as muc...

If the scale is going up, how do you know whether you’re gaining muscle or just gaining fat? In this episode, Britany breaks down one of the most confusing parts of body recomposition: figuring out whether your workouts and nutrition are actually changing your body in the way you want them to. She explains why the scale alone is a terrible measure of progress, how to identify the real signs of mus...

If you’ve ever looked at your dumbbell collection and thought, “Am I supposed to just keep buying heavier weights forever?” then this episode is for you. Britany breaks down one of the most misunderstood concepts in fitness: progressive overload. She explains how muscle growth doesn’t only come from lifting heavier and how women working out at home can continue building strength, muscle, and bette...

In this deeply personal part 2 pregnancy announcement episode, Britany opens up about navigating her pregnancy after surviving HELLP syndrome and preeclampsia with her first child. Britany shares the realities of pregnancy anxiety, the loss of control that comes with high-risk pregnancies, and how she's approaching her second pregnancy with a completely different, healthier, mindset. This epi...

After 9 months of trying and coming oh-so close to starting IVF, Britany is finally pregnant! And in today's  part 1 episode answers all your questions around her fertility journey, she did finally become pregnant, her birth plan and managing being pregnant with a toddler.  To listen to Britany speak in-depth on her infertility journey and trying to conceive over the age of 35 specifically, y...

If you're battling the all-or-nothing mindset or perfectionism, struggling with consistency or simply not feeling like you're making progress, this episode will help you figure out what's holding your back. In this episode, Britany shares the real reason she's stepping back into personal training and why the bigger lesson has nothing to do with workouts. Britany's addressi...

Struggling to see results from fitness apps? Not sure if you're using your workout app the best way possible? In this episode, Britany breaks down why many women are using home workout programs and fitness apps wrong and the simple changes they can make. Britany explains how structured programming, exercise selection, and consistency matter far more than simply completing random workouts insi...

Feeling burnt out from workouts or your job? Or maybe you're feeling stuck after a set back? In this episode, Britany discusses burnout, injury and the hidden cost of constantly trying to “do it all.” Britany breaks down how the pressure to stay productive in work, life, and fitness can quietly lead to stalled progress, chronic fatigue, and even injury. Many high-achievers believe doing more...

In this personal episode of Filter Free Friday, Britany shares a raw update on her fertility journey after nine months of trying to conceive her second child. Britany opens up about navigating secondary infertility at 37, fertility testing, IVF decisions, and the emotional weight of the ticking bilogical clock. After experiencing HELLP (a severe form of preeclampsia), an emergency c-section and a...

In the final episode of this four-part Rebuild series, Britany deep dives into how to keep your routine going strong when life gets busy and unpredictable.  This episode focuses on building the right flexible plan based on your fitness and health goals so you stop the cycle of starting over or chasing new trends.  Consistency doesn’t mean doing everything perfectly and Britany helps simplify your...

If fitness and wellness is feeling overwhelming right now, this is the episode for you - and the good news is that the solution most likely doesn't require you to do MORE. In Episode 3 of the this four-part Rebuild series, Britany cuts through the noise around workouts, nutrition and wellness trends to help you focus on what actually drives results based on what your goals are.  We discuss: W...

In episode 2 of this 4 part Rebuild series, Britany answers one of the most misunderstood fitness questions: how much do you really need to work out to see results? She breaks down the minimum effective workout routine based on specific goals like muscle gain, fat loss, endurance and general health so that you can let go of unrealistic expectations and focus on consistency over intensity. This epi...

If your workout routine isn't hitting like it used to, today's episode breaks down why. In Part 1 of a 4-part series, Britany explains how hidden friction in your schedule, energy and expectations can quietly sabotage your consistency (and your results).  She helps identify where your routine is breaking down and why trying harder to be more disciplined isn't the answer/ It's t...

[REPLAY FROM FEB 2024] In today's episode, Britany discusses why she has no plans to do "What I Eat In A Day" content on social media and why she thinks the popular trend contributes to unhealthy diet culture and the demonization of "good vs bad" foods.  She provides insights around how to think about food and diet messaging on social media so that you hopefully prevent fa...

Can 20-minute workouts really build muscle and improve endurance, or are they just a way to make us feel productive without real progress? In this episode, Britany tackles one of the biggest fitness debates—are short workouts actually effective, or are we just fooling ourselves? Whether you’re a busy mom squeezing in exercise during nap time or someone trying to stay consistent without spending ho...

[REPLAY FROM SEPT 2024] We're talking non-scale victories, workout milestones and all things PROGRESS today. Britany deep dives into 5 signs you're progressing in your fitness and health routine (that you're probably ignoring).  Today's episode is for anyone struggling to feel like they'll ever achieve their goals and is searching for some wins to celebrate. Even if you&ap...

[REPLAY FROM 2022] Join guest Becky Wade on this week's episode about saying yes to what makes you happy (cinnamon rolls) and saying no to what doesn't (expired make up almost as old as the students she coaches).  Becky is a new mom, pro marathoner, author, and freelance writer. She shares how she balanced her expectations around fitness during her pregnancy, ponders name changes after m...

Britany is booked and busy, creating new workout programs, hosting live workshops and more. And in today's episode she gives a little insight into how the podcast will change (temporarily!) while she gets through the busy season somehow with her head still screwed on. This is YOUR friendly reminder that you can make shifts in your life if it helps you find more calm. Sometimes we must low dow...

So you love your Pilates or barre workouts, but you're curious if they're actually building muscle (or even toning and sculpting)?! In today's episode, Britany unpacks the difference between strength training and high-rep low-weight workouts like barre, Pilates, and yoga sculpt classes. We discuss: What the burning and shaking in barre and Pilates really mean Which workouts you shou...

If the thought of only have 100 days left in the year makes you panic a little but, this one's for you. In today's episode, Britany gives you the good girlfriend pep talk on how to finish the year strong without burning out. She has rants about the joys of having a sick kid, starting your period and how to avoid toddler tantrums. So you know, a bit of everything. From the realities of mo...

If it feels like your brain has 100 tabs open but can't figure out which ones to close first, this episode is for you. In today's episode, Britany gets honest about what it's like juggling motherhood, work, fitness and a never-ending to-do list and what finally helps her cut through the mental clutter AND make progress towards her goals. She shares a simple clarity exercise that hel...

Not seeing results from your workouts? Having the wrong size dumbbells might to be blame and that means you're wasting your time. Yikes! In today's episode, Britany breaks down exactly how to choose the right size dumbbells for strength training workouts. Whether you're chasing muscle definition or more strength, most women over 30 aren't seeing results because they're not...

Do you know if your workouts are actually right for your goals or are they not delivering the results you want? In today's episode, Britany is taking you behind the scenes of how she builds her workout plans to help women get stronger at home. She discusses: When to use supersets, circuits or straight sets How to choose the best workout split (full body vs. split training) The importance of t...

Scrolling Instagram at 10pm when you know you should be sleeping? In today's episode, Britany calls you (and herself) out and shares how to break the evening routine self-sabotage cycle and eliminates the needs for the perfect 10 step morning routine (that you weren't ever going to do anyway). Learn the 2-minute routine that works even on chaos days, why your evening routine might matter...