Fit Habit Life

Functional medicine can be incredibly helpful. But it can also be the wild wild west. Expensive protocols, endless supplements, unnecessary peptides, and providers who don’t look at your nutrition, training, sleep, stress, or lifestyle first can leave people feeling more confused, frustrated, and broke than when they started. So in this episode, I sat down with Laura Savino and Dr. Keegan Ziemba t...

Had a holiday weekend where you overindulged? Maybe you had a few drinks, ate more than usual, stayed up too late, skipped your steps, or woke up feeling puffy, tired, and a little frustrated. You’re not alone. And you did not ruin your progress. In this episode, I’m talking about what to do after a holiday, vacation, or life event throws off your normal health and fitness routine. And spoiler: th...

Everyone wants to build muscle… Until the scale starts going up. Until their clothes feel a little tighter. Until they have to eat more food than they’re comfortable with. Until they realize recomping forever is probably the slowest path to the body they actually want. In this episode, I’m talking about the part of building muscle most people don’t want to hear: You will probably have to gain weig...

You’ve probably been told at some point that what you’re feeling is “normal.” You’re bloated every day. You’re exhausted every morning. You wake up throughout the night. You crash every afternoon. Your recovery sucks. Your libido is gone. Your digestion is unpredictable. Your stress feels harder to manage than it used to. And maybe someone told you, “That’s just life,” or “Your labs are normal,” o...

Losing 10lbs of body fat in 10 weeks is possible… But only if your body is actually in a place to respond. This episode is not about slashing calories, adding endless cardio, or white-knuckling your way through another miserable diet. It’s about how to run a smart, strategic fat loss phase so you can get in, get out, maintain muscle, keep your metabolism healthy, and avoid rebounding afterward. In...

Have you ever wondered what online coaching actually includes? Not just “here are your macros” or “here’s a workout plan”... But what does the process actually look like? In this episode, I’m pulling back the curtain on how I coach, why I coach online, and what working together with me actually looks like. Because coaching should never be one-size-fits-all. Your plan should be built around your go...

This week, I’ve had apple pie almost every day. And the wild part? I didn’t feel guilty. I didn’t overcompensate with extra cardio. I didn’t “start over” the next day. I didn’t spiral into thinking I ruined my goals. But that wasn’t always the case. For years, I restricted foods like this. And when I finally allowed myself to have them, I’d usually overindulge, feel guilty, and then try to make up...

What if the reason you still feel exhausted, bloated, inflamed, anxious, hormonally off, or stuck in your health journey isn’t because you need to try harder? What if there’s an internal stressor your body has been fighting for years? In this episode, I’m joined by Matt Cusano, co-founder of Ryze and Pure Factor Formulations, to talk about stealth infections: the hidden burdens that can impact you...

This episode is a little more personal: I’m sharing a life, health, and fitness update on what’s been going on behind the scenes. Over the last year, I’ve been dealing with weird symptoms, more inflammation, skin issues, histamine reactions, feeling less resilient, and just not feeling like myself. And now we know part of the reason why: mold. Not just “my husband is moldy” mold… but mold in our h...

Body recomposition is making a comeback… And on paper, it sounds like the dream:“Just stay the same weight, build muscle, lose fat, and skip the bulk/cut cycle.” But is that actually the most effective way to change your body? In this episode, I’m joined again by my friend and fellow coach Laura Savino to break down what body recomp actually is, when it can work, and why for most people, trying to...

Why are we still chasing skinny? After years of dieting, under-eating, over-exercising, and trying to make my body smaller, I can confidently say this: Being strong is so much better than being skinny not just because of how it looks, but because of how it feels. When you focus on getting stronger, you get to eat more food, build a better body composition, support your hormones, improve your metab...

I have a lot of respect for functional medicine. Without it, I probably wouldn’t be the coach I am today. Functional medicine helped bring the idea of root cause health into the conversation. That matters. But after working with clients who have spent hundreds, sometimes thousands, of dollars on labs, appointments, supplement protocols, restrictive diets, and 90-day plans… I’ve noticed a major pro...

Memorial Day is over, June is basically here, and summer has officially entered the chat. So let’s be real… Can you get shredded for summer? Probably not, unless you’re already at the end of a fat loss phase. But that does not mean you should throw your hands up, say “screw it,” eat like an asshole all summer, and then show up in September 5-15lbs heavier wondering what happened. Because this is w...

Want the truth? You are probably not gaining 5lbs of muscle in a month. And honestly? That’s completely normal. In this episode, I sit down with my friend and fellow coach, Laura Savino, to break down what’s actually realistic when it comes to building muscle, improving body composition, and getting the “toned” look so many women are after. Because social media and bad coaching have a lot of peopl...

You’re eating healthy. You’re working out. You’re trying to take care of yourself. But suddenly… ❌ Your body feels inflamed❌ Recovery feels harder❌ Fat loss feels slower❌ Sleep starts getting weird❌ Your energy, mood, or even hair start changing And you’re left wondering… “Am I crazy… or is something actually changing?” In this episode, I sit down with my friend and fellow coach, Leann, to ha...

If you’ve ever felt like you keep starting over with your health, struggle to stay consistent, or feel like fat loss “should” be happening faster… this episode is for you. In today’s episode, I sat down with fellow coach and friend Lisa Viloria, to have a real conversation about what actually creates lasting results. And spoiler alert: it’s probably not what social media is telling you. We talk ab...

Hot take: your smartwatch might actually be sabotaging your results. Not because technology is bad… But because so many people are obsessing over the WRONG data. ❌ Calories burned❌ Sleep scores❌ “Recovery” scores❌ Smart scale body fat percentages Meanwhile, they’re ignoring the things that actually matter: ✅ Strength in the gym✅ Energy levels✅ Sleep quality (not just a score)✅ Digestion✅...

Ever feel like you’re doing great for a few days… then suddenly fall off track? You skip workouts. Overeat. Stress eat. Stop meal prepping. Say “screw it” and start over Monday. And then tell yourself: “I just need more discipline.” But what if self-sabotage isn’t actually a discipline problem? In this episode, I break down: 👉🏻 Why self-sabotage is often your body trying to keep you safe👉🏻 How...

I’m a coach. I understand the science. I teach this every single day. I help people transform their bodies and their lives… …and I still struggle. With food. With the scale. With body image. With doing too much. With trying to control everything. And if I’m being honest? That voice in my head never fully goes away…I’ve just learned how to manage it better. In this episode, I open up about: • my re...

I just got back from the Real Coaches Summit and I learned a ton! But the biggest thing I took away from the conference is none of these advanced startegies matter if you don’t have the basic dialed in. And that’s the problem. Most people don’t need more advanced strategies…They need to actually execute the basics on a more consistent basis. In this episode, I break down: → What I learned from top...

You’re not stuck because you need a better diet. Or a new workout plan. Or more discipline. You’re stuck because of patterns you don’t even realize are running the show. In this episode, I sit down with Jenz Bunnell to break down the psychology behind: * Why you know what to do… but still don’t do it * How your past is quietly shaping your current behaviors * The “brown paper bag” effect (this wil...

Everyone wants to know… “What’s the BEST workout split for building muscle?” But here’s the truth 👇There is no one-size-fits-all answer. Because the best program isn’t the most “optimal” one on paper…It’s the one you can actually stick to. In this episode, I break down: * Why consistency > the “perfect” split * When full body workouts actually make more sense * Why a 4-day upper/lower split is th...

You’re eating “clean.” You’re trying to listen to your body. But somehow… you’re still hungry all the time. So what gives? Here’s the truth most people don’t realize: 👉 Your hunger cues aren’t broken…👉 They’re just being influenced by things you don’t understand yet. In this episode, I sit down with coach Laura Savino to break down why your hunger signals might be completely misleading you and w...

You’re not crazy… And you’re definitely not broken. But if you keep trying to do what worked for you 5, 10, or 20 years ago… You’re going to stay stuck. Because the truth is:👉 You’re not the same person you were back then👉 Your lifestyle, stress, and responsibilities are completely different👉 And your body’s ability to recover, adapt, and perform has changed too In this episode, I break down: *...

You don’t need another plan. You don’t need more information. You need to actually do the basics consistently. Most people aren’t stuck because their body is broken…They’re stuck because they’re skipping the things that actually move the needle. In this episode, I break down: * Why doing more isn’t the answer (and often makes things worse) * The fundamentals that actually drive fat loss, energy, a...