Momentum Vitamins

Food noise is that constant, exhausting mental chatter about what you did eat, what you shouldn’t eat, and what you’re already planning to eat next. Most people think it’s a hunger problem… but it’s really a headspace problem. In this episode, we dive into what food noise actually is, why it shows up in the first place, and how to recognize when it’s influencing your choices more than your body’s...

Every year it happens — the “holiday effect.” One night of candy or a few festive meals suddenly turn into two months of chaos and guilt. But here’s the truth: it’s not the treat that derails your progress — it’s the story you start telling yourself about it. In this episode, we’re unpacking why one indulgence feels like it throws everything off, how to recognize the mindset that fuels that spiral...

Sometimes the truth we need to hear is the one we’ve been avoiding. In this episode, I share the honest — yet compassionate — realities behind why so many women feel “stuck” in their health journey, even when they’re showing up and trying hard. This isn’t another motivation pep talk. It’s a moment to pause, reflect, and get real about the patterns keeping you from progress — and the mindset shifts...

Feeling overwhelmed by your goals? You might be thinking too big . In this episode, we break down the difference between Macro vs. Micro thinking and how shifting your focus to smaller, tangible daily actions can rebuild your confidence, consistency, and momentum. You’ll learn the exact micro habits that helped one client go from defeated and stuck to reconnected, empowered, and back in motion — w...

This week, we’re diving into one of the most overlooked pillars of your health and fitness journey — sleep, rest, and recovery. We talk a lot about nutrition and training as the foundation of results, but the truth is: if you’re doing “everything right” and still not seeing progress, your missing piece might be how you’re resting between the work. In this episode, I’m breaking down the science beh...

Intermittent fasting is everywhere—from celebrity routines to your coworker’s latest “life hack.” But is it really the magic fat-loss fix it’s made out to be? Here’s the bigger truth: intermittent fasting isn’t magic, but it can be a helpful tool when used intentionally. In this episode, I’m sharing my honest perspective as both a coach and someone who’s tried IF herself. You’ll learn what the res...

Muscle isn’t built in a deficit — but stepping into a true growth phase is easier said than done. In this episode, I break down what makes a build different from maintenance, the signs you’re ready to grow, and the training + nutrition principles that actually lead to muscle gain. I’ll also share my personal experience navigating the discomfort of eating more, scale changes, and body image — and w...

GLP-1s and peptides are everywhere right now — from social media buzz to doctor’s offices to dinner table conversations. The hype promises quick fixes, but here’s the truth: no shot, pill, or peptide can replace the foundations of nutrition, movement, and mindset. In this episode, I break down what GLP-1s and peptides actually do (in plain English), where they can help, and why habits still matter...

Wellbeing isn’t just a personal pursuit — it’s a foundation for how we show up and lead in the workplace. In this episode, we explore how to recognize when your own well-being may be at risk, how to identify stressors across the six dimensions of health, and what actions fall within your control or influence. You’ll learn practical tools to: •Spot triggers and protect your well-being before burnou...

You’re tracking, you’re consistent, you’re showing up… but the scale won’t budge, or progress feels slower than it should. Chances are, it’s not the meals you plan — it’s the hidden calories you don’t even realize you’re consuming. In this episode, we’re shining a light on the silent roadblocks that sneak into your day: from bites of kids’ food to the pour of olive oil that turns into a glug. This...

If Mondays always feel like a “reset,” it’s time to rethink how you approach the weekend. In this episode, I’m breaking down the weekday vs. weekend trap that keeps so many of us stuck in the cycle of being strict Monday–Friday and spiraling Saturday–Sunday. You’ll learn how to: • Reframe weekends as part of your progress, not an exception to it • Build anchor habits that keep you consistent witho...

If your life feels like a blur of alarms, drop-offs, packed lunches, sports schedules, and endless emails… you’re not alone. This “chaos season” shows up for all of us, and it’s easy to let it pull you off track. But what if the overwhelm could actually become an opportunity to reset? In this episode, I share my own messy, very real transition back into corporate life while juggling coaching, fami...

This week we are taking a Momentum Moment that might just be the wake-up call you didn’t know you needed. We’re calling this one: “Mirror Moment.” Because at some point, you’ve got to get real with yourself about the gap between the life you say you want—and the life your daily habits are building. In this no-fluff episode, I’m inviting you to pause and ask the two questions that changed my own jo...

We’ve been told the scale is the ultimate measure of success. But here’s the truth: what you’re made of matters far more than what you weigh. In this episode of Momentum Vitamins , I’m breaking down why body composition beats the scale every time. You’ll learn: Why scale weight is often misleading (and what it doesn’t tell you) What body composition really means and how to track it How building le...

Here's a fun secret, NEAT is the unflashy hero of your fitness journey. These small, everyday actions—walking to the mailbox, dancing in the kitchen, pacing while on the phone—can make up 15–30% of your daily energy output. In this episode, I’ll show you how to boost NEAT without overhauling your life, so you can stay consistent, reduce stress, and keep momentum rolling—even in the busiest se...

Today’s episode picks up where we left off with personal boundaries—and zooms in on one of the most common places they’re tested: food environments and social pressure . If you’ve ever said “no thanks” at a party and suddenly felt like the buzzkill, this one’s for you. Inside, we unpack: Why choosing yourself isn’t rude—it’s respect Scripts for handling food pressure with kindness and confidence A...

Most of us don’t struggle because we don’t know what to do for our health. We struggle because we won’t protect the space to actually do it. This week on Momentum Vitamins , we’re diving into a topic I live, coach, and fiercely believe in: personal boundaries . Inspired by a real-life client story, this episode unpacks what happens when we let other people’s plans override our own—and how reclaimi...

This week on Momentum Vitamins , we’re changing it up — and I couldn’t be more excited!! You hear a lot from me as a coach... but today, you’re getting a powerful perspective from the other side of the table. Have you met a person, or worked with one, and thought WOW you just inspire me?! For me, it’s  Rhonda — She’s a client, fellow engineer, and a dear friend who’s walking proof that it’s never...

The Secret Sauce to Gains  If you grew up fearing carbs—counting, cutting, or completely avoiding them—you’re not alone. We were told carbs were the enemy. But here’s the truth: you don’t need to cut carbs to get lean. In fact… you probably need more of them. In this episode, I’m breaking down the myths that diet culture handed us about carbs—and walking you through how to actually use them to bui...

You hit your goal. You're eating more. You're not gaining… but you’re not losing either. So what now? In today’s episode, we’re diving into the most underrated phase of nutrition: maintenance . It's the quiet middle ground between cutting and building—where your body finally gets to breathe, recalibrate, and recover. But here’s the thing: maintenance isn’t just where you pause —it’s...

In today’s episode, we’re diving into one of the most heartfelt and foundational topics for parents—how we model healthy habits and talk to our kids about food and nutrition. Whether you're raising daughters, sons, or both, you’ve probably already seen how different those experiences can be—and how early the seeds of body image and food beliefs start to form. I share the exact language I use...

It’s the word that never doesn’t come up… Whether your goals are fat loss, muscle gain, or just feeling your best—protein is always in the conversation. In this episode of Momentum Vitamins , we’re breaking down exactly why this one macronutrient pulls so much weight (literally). From muscle repair and metabolism to hormones, hunger, and immune support—protein is the unsung hero of your daily nutr...

Sometimes it’s not the big breakdowns that shake us—it’s the tiny interruptions. The moments where we had a plan that didn’t happen. An indulgence that threatens to throw off our macros. We hit snooze and skipped a workout. In this episode, I share a real-life blip that could’ve (okay fine, by could’ve I mean TOTALLY DID) spiraled into frustration stopping me dead in my tracks. Luckily, I paused w...

In this episode of Momentum Vitamins , we dig deep into what true, sustainable health really means — and why it’s about so much more than numbers on a scale. You’ll learn about the six pillars of holistic (or “deep”) health, how to evaluate where you’re thriving and where you’re stuck, and the life-changing concept of the “sphere of control.” I also share a personal story from my engineering caree...

Whether you just wrapped up our Spring into Summer Challenge or crushed a fat loss phase on your own—Congrats! Completing a cut is no small feat. But now what? In this episode, we’re talking all about what comes after a fat loss phase.  This week we break down two powerful (and practical) strategies for transitioning out of a cut—so you can maintain your results, protect your metabolism, and keep...