The Daily Penny

Some of the biggest breakthroughs in your fitness journey come from hearing the truth you didn't want to hear. In this episode, I'm sharing a few hard lessons that can change the way you approach fat loss and consistency.  If you're ready to stop guessing, my app  provides you with workouts. My 1:1 nutrition coaching gives you a personalized roadmap with accountability so you can fo...

Ending a cut and not sure how to add calories back without gaining everything back? In this episode, I'm breaking down reverse dieting: what it is, who needs it, and the exact steps to get back to maintenance without losing your progress. 1:1 NUTRITION COACHING LINK TO EPISODE 28 APP WORKOUTS BLOG POST for this episode

Finished your cut and wondering what comes next? In this episode, I'm sharing my biggest tip for avoiding the post-deficit spiral: setting a performance goal that challenges you. We'll talk maintenance calories, training for something bigger than aesthetics, and why building a "Life Resume" may be the missing piece.  APP WORKOUTS - FOUNDATIONS Program within the app 1:1 COACHIN...

If your calorie deficit feels miserable, there’s probably a reason. In this episode, I’m breaking down the 4 biggest mistakes that make fat loss harder than it needs to be and what to do instead.   APP WORKOUTS 1:1 COACHING LINK TO BLOGPOST for this episode

We are having a 90s summer over here and I am so excited about it. In this episode I'm sharing 9 specific things I’m doing. I'm also getting into why doing fun things with your kids will always feel like a lot of work, and why that can't be the reason we don't do them. LINK TO HIGHLIGHTS KIDS SUBSCRIPTION IN SHOW NOTES  LINK TO 1000 HOURS OUTSIDE PRINTABLE PAGES LANDING PAGE  L...

Summer is great for the pool days and the slow mornings, but it's (normally) terrible for your routine. Between vacations, gatherings, extra time with the kids, and half the childcare you had during the school year, the structure you worked hard to build can easily fall apart. In this episode I walk you through the exact 5-step checklist I use to rebuild my summer rhythm from the ground up, s...

If a "what’s for dinner" text immediately gives you anxiety, or if you simply want to automate as much as possible within your week - this episode is for you. We are talking about how to get your meals out of your head and onto a plan so that you are making decisions from a calm, proactive headspace instead of a stressed, reactive one. And I have built out the most incredible resource to...

Paul Shunnarah has been building businesses for 23 years - a meal prep company, a boutique gym, a restaurant / bar, and more. In this episode, he confessed his biggest financial mistake (the actual amount), what separates entrepreneurs from everyone else, and what's to expect from Birmingham's first-ever FitFest, coming September 13th. Make sure you listen all the way through… Paul had a...

I’m sharing everything: what I ate (this will shock you), my training schedule, and how I had to scale back. Two very different pregnancies, two very different stories. PRE + POSTNATAL PROGRAMS INSTAGRAM POST - 12 things I did to mitigate pain BLOG POST for this episode

These are the foundational routines I come back to every single time I feel myself starting to crash out - the weekly and daily habits that keep me from spiraling as a mom, business owner, and wife. From meal planning and grocery budgeting to morning workouts and pre-logging your food, these are simple, repeatable habits that add up to a week that feels manageable, productive, and leaves you at pe...

Will running will kill your gains or wreck your hormones?  Most of us aren't doing too much. Instead, we're probably doing too little, yet overthinking everything. In today's episode, I'm breaking down the two biggest myths that keep women from running AND lifting, and sharing a simple 3-step checklist to help you figure out where to start. Plus, I've built out 4 different...

I PR'd my half marathon (1:43:15)! Today we chat about pre-race fuel, th non-existent warm-up, the hamstring snap at 8.73 miles, and how I ran with a pacer who had never paced a race before.  1st in my age group out of 25 2nd overall female out of 181 52nd overall runner out of 480 in the half marathon MY APP SUBSCRIPTION -  For the woman who wants to be strong, conditioned, and actually ✨lo...

7 categories. Dozens of swaps. One goal - making your calorie deficit feel a whole lot less miserable. Tune in and walk away with a practical list you can start using today. I have 2 coaching spots open to work with me 1:1 - LEARN MORE Macro Starter Guide For Moms - FREE DOWNLOAD The workouts I do weekly - MY APP MEMBERSHIP BLOG POST for this episode - so you can easily reference these food swap s...

In this episode, I'm recapping HYROX Houston. We missed our goal time, which is a hard pill to swallow. I went into this race feeling more prepared than I ever have, and looking back, that confidence caused me to not act as a team player. My partner got sick during the race, she ended up walking portions we had planned to run, and my two minutes of penalties didn't help matters. It wasn&...

Four races in eleven months. One very humbling start and one finish that still doesn't feel real. In this episode I'm breaking down everything you need to know about HYROX - the format, the categories, my station-by-station tips, and a recap of every race I've competed in so far. Whether you've been HYROX-curious for a while or you're already signed up for your first race,...

If you are self-employed or bring home a different paycheck every month, this episode is for you. I am pulling back the curtain on the exact system I use to pay taxes without stress and pay myself consistently, even when my income is anything but consistent. This one gets tactical. In this episode I cover the one rule I never break when it comes to my business savings account, why I stopped guessi...

Your mornings don't have to be chaotic, and AI can help you prove it.  I have mastered the early morning routine. And because of that, it’s one of the things people ask me about the most - how do you get up early to work out? What time do you go to bed? I want to become a morning person but it’s just so hard! You’re going to walk away from this post with a handcrafted morning routine, a night...

In this episode, I'm breaking down the 7 real reasons people quit their health and fitness goals - and it goes way deeper than discipline. We cover the identity stories, the early exits, the lag time between desire and action, and exactly how to stop the cycle for good. Free Resources Mentioned 📋  Free Habit Tracker Download Shade in a box for every day you follow through. See your progress...

I have a folder in my Google Drive called "my future book." Today I'm cracking it open. These are 9 unedited thoughts I've written down over time - covering everything from why monotony beats novelty, to why your calorie deficit doesn't lie, to the difference between focused and chaotic efforts. JOIN MY WORKOUTS BLOG POST FOR THIS EPISODE

In this episode I'm giving you an inside look at my full week - how I fit in workouts, daily walks, mobility, client work, content creation, and all the mom things without completely losing my mind. I cover my morning routine, why I wake up at 3:45 am on gym days, how I structure work around nap times, our daily 2.75-mile walk, and my favorite new habit: Homemaker Thursdays - where I lock mys...

In this episode, I'm sharing exactly how I've successfully completed two intentional cut phases, one in 2023 and another in 2025, with great results. I rarely miss my macro targets, and today I'm walking you through my entire process. From my Sunday planning routine to how I handle dinners and diet breaks, I'm sharing the specific strategies that have allowed me to stay consist...

In this episode, I'm sharing the 11 lessons I learned from my 11-week cut where I lost 8 pounds and kept 6-7 off. New nutrition coaching offer: WAITLIST MY WEBSITE BLOG POST for this episode. IG Post (nutrient dense vs calorie dense examples): HERE My "DEFICIT" highlight on IG: HERE What You'll Learn: - Why hunger is actually a sign you're doing it right (and how to work w...

Erik and I are pulling back the curtain on exactly how we manage our family budget - with screenshots! We use a zero-based budgeting system through the EveryDollar app, and today I'm walking you through all 6 steps, from giving and savings to sinking funds and spending categories. But first, I'm sharing a very personal story about the budget panic I experienced just weeks after having Va...

Want to lose 10-15 pounds before summer? In this episode, I break down the exact 5-step process to achieve sustainable fat loss. A data-driven approach that actually works. BLOG POST for this episode :) What You'll Learn: - How to accurately determine your maintenance calories (and why most people get this wrong) - The right way to track your food - accurate and excessive are not the same thi...

Ahhh the Sunday scaries - that sinking feeling when you realize Monday morning you'll be back on someone else's timeclock while your personal life feels out of control? In this episode, I'm sharing the exact Sunday Setup system I use to go from reactive and overwhelmed to intentional and in control. We're diving into why our willpower is highest when we're NOT in the momen...