Fit, Fueled, And Busy - a podcast for ambitious women juggling life, family, and fitness

Are you constantly starting over every Monday? Feel like you have to do everything perfectly — or not at all? You’re not alone. In this episode, we’re breaking down one of the most common traps that holds women back from reaching their health, weight loss, and body composition goals: all-or-nothing thinking . We’ll unpack: What all-or-nothing thinking actually is (and how to spot it) Why perfectio...

Is too much protein bad for your kidneys? Will your body “waste” anything over 30 grams in a meal? In this week's episode we’re busting the most common myths around protein intake—especially the fear of overdoing it. The truth is, most women aren’t eating enough protein, and it could be the missing link in your fat loss, energy, and hormone health.  In This Episode: Why the “protein hurts you...

In this episode of the Boost Your Metabolism After Age 30 Podcast, we’re discussing what’s changed — and what hasn’t — in the world of fitness, nutrition, and metabolism. We're sharing where our perspective has evolved, based on the latest research, personal experience, and real client results. Whether you're navigating weight loss, metabolic health, or just trying to feel better in your...

In this episode, we’re busting one of the biggest nutrition myths out there: that carbs are bad for you. Carbs have been demonized thanks to trendy diets like keto and years of diet culture telling us to cut, restrict, and fear entire food groups. But the truth? Carbs are not evil. In fact, they’re essential for energy, performance, metabolism, muscle building, and even thyroid health—especially f...

Spring cleaning isn't just for your house! In this episode, learn how to refresh your fitness space, organize your kitchen, and reset your mindset for better results. Why Spring Cleaning Matters for Your Fitness Journey Studies show a clean, organized environment reduces stress, improves decision-making, and increases motivation Removing clutter helps reduce decision fatigue and makes healthy...

In this episode Jo and Lauren share their firsthand experience with a 12-week fitness and nutrition challenge—what worked, what surprised them, and why the biggest transformations aren’t just about the scale. They break down the structure of their plan, including strategic nutrition, weightlifting, cardio routines, and the game-changing accountability of weekly coaching check-ins. But here’s the r...

 In this episode, Jo dives into a topic that so many women can relate to—how to combat the "mom bod" and build your strongest, most resilient physique in your 40s and beyond.  We believe that all bodies are beautiful and powerful, but if you're feeling like your strength, energy, and muscle tone aren't what they used to be, there are actionable steps you can take to feel and fu...

In this episode Jo interviews Dr. Jessica Brown, an expert in exercise science from Carroll University. Dr. Brown discusses the concept of exercise as medicine, detailing how physical activity can prevent and treat chronic diseases such as diabetes, hypertension, and cancer. They cover exercise guidelines, the benefits of different types of exercise like strength training, cardio, and HIIT, and th...

Have you ever felt stuck in a dieting cycle that leaves you tired, frustrated, and always in a calorie deficit? In this episode, Couture Coaches Jo and Leigh Ann break down the concept of reverse dieting, an approach to nutrition that helps you fuel your body, optimize your metabolism, and escape the rollercoaster of restrictive eating. We’ll cover: What reverse dieting is and how it works. The be...

In this episode, Jo and vegan/vegetarian coach Christie tackle one of the most common nutrition challenges: eating enough protein. They share personal stories about how increasing protein intake transformed their energy, health, and body composition, and dive into why protein is essential for boosting your metabolism and fat loss . Jo and Christie also break down the difference between high- and l...

Feeling out of shape and overwhelmed after the holidays? You're not alone! In this episode, Jo is joined by coaches Lauren and Leigh Ann to share practical, judgment-free strategies for starting fresh in January. Whether you’re looking to shed some holiday weight, build strength, or simply feel better, this episode is for you. They’ll discuss: Why extreme diets and over-exercising don’t work—...

Does personalized nutrition and fitness coaching matter for creating results?  YES!  In this episode, two Couture Clients share their before and after stories and how having a coach who designs a personalized, step by step plan to help you reach your weight loss and fitness goals (and boost your metabolism, too!) can be a game changer!  They share their experiences transitioning from passive podca...

In this episode Jo discusses a variety of health and fitness gift ideas for the holidays, catering to all budgets. The episode highlights tech gadgets like fitness trackers and walking pads, kitchen tools like the Ninja Creamy and milk steamers, as well as experience-based gifts such as personal training sessions and gym memberships. Jo also introduces a holiday promotion offering discounts on Jan...

In this episode, we discuss practical tips to avoid holiday weight gain, go over the discuss the common pitfalls of holiday overeating, and provide five actionable tips to maintain your health and fitness during the holiday season.  Tune in for gift suggestions to help you enjoy the holidays without compromising your health goals. 00:00 Introduction 02:42 Sobering Holiday Weight Gain Statistics 05...

In this episode, Jo welcomes organizational expert Tracy Hoth to discuss how to organize the meal planning process. Tracy, who runs Simply Squared Away, pairs practical organizational steps with mindset coaching to aid clients in various aspects of life. She explains her five-step SPASM method—sort, purge, assign homes, set limits, and maintain—and applies it to the task of meal planning. They dis...

In this episode, Jo and Lauren discuss strategies and insights for regaining strength and fitness after pregnancy. They address common challenges women face with body changes postpartum and suggest four dos and don'ts for getting your body back after baby.   00:00 Introduction and Overview 01:03 Jo's Post-Pregnancy Journey 03:09 Lauren's Post-Pregnancy Journey 08:11 Understanding Po...

In this episode, Jo and life coach Pam Howard discuss effective strategies for encouraging healthy nutrition habits --the cornerstone of building and maintaining a speedy metabolism--with our kids. Pam, a life and parenting coach, shares practical tips and insights from her experience as a mom and coach. The conversation covers five key do's and don'ts for instilling healthy habits, incl...

Thanks for listening, we hope you enjoyed it. Reserve your spot with a Couture Coach:  Buy a 1:1 coaching package Follow us for more tips, tricks, and support in our private Facebook Group, Boost Your Metabolism After Age 30 . Follow us on Instagram @couture_fitness_coaching Check at our website and blog . Learn more about our 1:1 coaching

This month we're re-broadcasting our most popular podcasts. This week we are featuring our MOST downloaded podcast - our interview with @this.phoenix,rising.  Get ready to be inspired! In  February 2020, Trish (@this.phoenix.rising) got the wake-up call when she found herself in the emergency room, unable to breathe for unknown reasons (likely Covid, but doctors did not believe it was in the...

This month we're re-broadcasting our most popular podcasts. This week's replay:  Banish Your Muffin Top by Boosting Your Metabolism In this popular episode, we share our secrets for banishing the muffin top (spare tire, paunch, jelly roll, etc.).  Newsflash: the key to creating a fit and trim waistline is not doing three thousand sit-ups a day.  Rather, most six-packs reveal themselves w...

This month we're re-broadcasting our most popular podcasts. This week's re-play:  Prime Your Body For Fat Loss Despite what the mainstream dieting industry tells you, not every body is ready for fat loss.   In this episode, we discuss what makes a diet successful and provide six tips to prime your body for a fat loss phase. Thanks for listening, we hope you enjoyed it. Reserve your spot...

This month we're re-broadcasting our most popular podcasts.   Up first -  Ten Hard Truths About Weight Loss. Have you been researching how to lose weight and get fit?  Does all the conflicting information around have your head spinning in confusion?    In this episode we break down what TRULY matters for weight loss and where you should spend your energies and efforts to get results.   We als...

Have you considered using Ozempic or one of the other new weight-loss drugs on the market?  In this episode, Jo and Coach Janine discuss essential strategies to protect and boost metabolism for those taking Ozempic, Semaglutide, or other GLP-1 medications for weight loss.  They share insights on maintaining a reasonable calorie intake, prioritizing protein, and the importance of strength training....

Have you ever wondered why diets never seem to stick?  In this episode, the Couture Coaches discuss the critical differences between being on a diet and adopting a new lifestyle. The coaches share their personal journeys and how they transitioned from dieting mindsets to sustainable, healthy relationships with food and exercise.    If you want to work with one of our amazing Couture Coaches, we ar...

Ever find yourself lost in the supermarket aisles, wondering what to buy? In this episode, Jo and Lauren discuss their best grocery shopping tips and share their regular Costo and Sam's Clubs shopping lists.   They also share a fool-proof formula for meal planning that is sure to boost your metabolism and make you feel great!    Thanks for listening, we hope you enjoyed it. Reserve your spot...