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

What matters more than the number on the scale?  Your body composition - that is, the percentage of fat, water, bone, muscle, skin, and other lean tissues that make up the body. One of the best overall indicators of health is not scale weight but the ratio of muscle to fat on your body.  In this episode, Allison interviews Dylan Smith from Supplement Superstores to discuss the In-Body Scan and all...

We are excited to announce we've launched a new, FREE mini-course, The REAL Reason You Can't Lose Weight .  Grab it today! We are also enrolling now for our July Metabolic Makeover Program - our signature 1:1 coaching program!  Reserve your spot here !  Have questions?   Schedule a free, 15-minute call with Couture Coaching:    https://calendly.com/couture_fitness/weight-loss-strategy-ca...

What's the secret to speeding up your metabolism and building your dream body?  Focus FIRST on adding five pounds of muscle instead of losing body fat.  Even if you have considerable weight to lose, often the best place to start is by gaining muscle.  In this episode, we explain the science of how building and adding muscle speeds up your metabolism and makes you look better than losing body...

What's the one thing that will slow down your metabolism more than anything else?  Chronic undereating for a long period of time.   Most people don't know their daily caloric intake, and many women find it hard to believe they are undereating or that their weight loss woes could be tied to eating too little.  In this episode we interview a panel of women who discuss the different pattern...

Does it sometimes feel like a terrible curse has been cast upon your metabolism?  We have good news - your metabolism isn't broken.  In fact, your metabolism has the magical power to adapts to its environment to keep you alive.  This is one of the things the mainstream diet industry does NOT take into consideration when designing diets and why so many diets fail.  Because your metabolism is a...

Many online dieting apps. include a feature that allows you to enter your height, weight, age, and weight loss goal, and voila -out comes the perfect calorie amount (and sometimes macronutrient levels) to lose weight. In theory, this sounds like a logical, science-based way to determine the best calorie level at which you could lose weight. However, there are some flaws in these apps that we discu...

In this 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 when body composition is improved--i.e., you lose body fat.  What's the key to losing body fat? A healthy metabolism!  Simply put, if your metaboli...

What's the number one thing that slows down your metabolism? Chronic dieting. But did you know that going and off diets also does a number on your mind? Studies show that yo-yo dieting leads to learned helplessness -- the condition of feeling powerless over certain aspects of your life due to a traumatic event. (Yes, fad diets can be trauma-inducing). For many women, yo-yo dieting convinces t...

Are you curious about what would happen if you put your metabolism FIRST and dedicated one year to investing in it? How would your body change, what new habits would you have to form, what scale and non-scale victories might you experience?  In this episode, you'll hear from a panel of Couture Coaching clients who have worked with us for over a year.  Don't take it from us - hear directl...

It's easy to assume that anyone who is overweight MUST be overeating, but it IS possible to be overweight on account of chronically undereating. How is this possible? Because almost every fad diet drops calories well below a healthy range for adult women. Eating these low calories for a long period of time causes your metabolism to slow down making it very easy to gain body fat whenever you g...

Did you know that your period’s directly linked to your metabolism? Under-eating and/or over-exercising can cause a condition called hypothalamic amenorrhea. (Hypothalamic amenorrhea is when your body stops releasing a key hormone that starts your menstrual cycle.) But inconsistent periods can impact your fertility, your mood—and more. In this episode, we cover: *Why dieting can mess up your perio...

What's the biggest obstacle most people have for not losing weight, getting fit, or reaching their health goals?  They think they don't have time or can't fit it into their busy schedules.   In this episode, Coach Jo interviews Pearl Tong-Ngok, a productivity coach, and they discuss the best strategies for making time to reach health and fitness goals. Want to have a chance at winni...

Are you wondering if your metabolism needs a little boost?  Or what the benefits are to boosting your metabolism?  Or how to naturally boost your metabolism?  We answer all your burning questions in this episode!  We still have a few spots in our Metabolic Makeover Program - but doors will close this week. Reserve your spot here! Sign up here (12 week, 6 month, and 1 year packages): Weight Loss Pr...

What's the secret sauce to our amazing Metabolic Makeover program?  Life coaching!  Yes, a good plan (the right macronutrient balance and good exercise programming) is important, but your brain is the real superhero on this journey and if you do not have it on board with making all the lifestyle changes necessary to boost your metabolism, it can also be your biggest villain.  In this week&apo...

As 2023 draws near, we know many people are getting ready to kick off a diet! In this two-part series, Allison and Jo discuss the "best" diet for 2023. We review all the diets - keto, paleo, juice detoxes, intermittent fasting --we cover them all and provide a framework for evaluating any diet so you can determine what will work best for you! Schedule a free, 15-minute weight loss consul...

As 2023 draws near, we know many people are getting ready to kick off a diet! In this two-part series, Allison and Jo discuss the "best" diet for 2023. We review all the diets - keto, paleo, juice detoxes, intermittent fasting --we cover them all and provide a framework for evaluating any diet so you can determine what will work best for you! Schedule a free, 15-minute weight loss consul...

Need holiday gift ideas for the fitness aficionado in your life (or what to ask for this holiday season to support a fit lifestyle)?  We've got your holiday list covered!  Take a listen. Purchase A Couture Fitness Program For The Holidays Metabolic Makeover Program - 1:1 Coaching Package Master Your Metabolism Self-Paced Course Schedule a consult call here ! Equipment Check out our favorite w...

Meet Couture Fitness Client Katie, who began working with us last March to get ready for her October wedding.  Diagnosed as a "sugar burner" who could not eat carbs, Katie was following a very restrictive ketogenic diet but not getting the results she wanted. In this episode, we discuss how we switched things up for Katie and have her eating more carbs than ever all while losing 20 pound...

Are you worried that Thanksgiving (and the rest of the holidays) will leave you feeling stuffed like a turkey? In this episode, we share our top 5 tips for making it through the holidays without weight gain. Check out our blog for more holiday tips: Full Day of Eating | Thanksgiving Meals | Couture Fitness (couturefitnesscoaching.com) Check out these protein-packed breakfast casserole recipes:  ht...

Special Release: We are so excited to share with you our NEW online, self-directed program... Master Your Metabolism! Want to learn all of the secrets we use to repair a client's metabolism? In this self-paced online course, we give you all the knowledge you need to do this on your own. In this course, we share the steps our coaches take to repair a client's metabolism. Do you feel like...

In today's episode, Allison and Jo discuss what they wish they had known as teenagers about nutrition and fitness. They each share the top three things they wish they had known or done differently as teenagers. They wrap up by sharing how they parent their teen and pre-teen daughters and discuss how we can best influence others' nutrition and fitness behaviors. This episode was requested...

Today's episode is part of our How To Build It series. Who is ready to build some Carrie Underwood legs? Her legs have been described as perfectly toned and sculpted and "the best legs in country music." We agree that they are pretty amazing! But they didn't happen by accident - so how do you get yourself some Carrie Underwood legs? It's easier than you might think! In thi...

Meet Couture Fitness Coach Leigh Ann: An ace certified trainer and cancer exercise specialist who has spent years working in physical therapy. In this episode, she and Allison discuss all things resistance training, including soreness and recovery, optimal pre and post-workout nutrition, and the importance of warming up and having good form.  They also discuss Coach Leigh Ann's recent fitness...

Coach Allison was recently featured on the Crunches and Cosmos Podcast.  C&C podcast host Mickie - a fitness professional with years of experience - recently completed our Metabolic Makeover Program.  In this interview she discusses everything she learned and got from the program with Coach Allison.  If you have been considering signing up for our Metabolic Makeover Program and want an unbiase...

The holidays are upon us.  'Tis the season for Halloween candy, pumpkin pie, and holiday parties and treats.   Sounds like a terrible time to go on a diet and restrict calories, and we couldn’t agree more.   The secret to being lean for life is to have a rocking metabolism, which means you can’t be on a diet or in a calorie restricted state all year long.  This is why the holidays are a GREAT...