The Mindset and Metabolism Podcast

This episode is a Q&A style episode where I cover a variety of topics including how to use "maintenance days" within your fat loss phase for better fat loss, tips for reaching your step targets, how to deal with salt cravings, should you use plant vs. whey protein powders, my thoughts on greens supplements, and should you "eat back" calories burned from exercise according to your smart watch....

For most people, the "holidays" feel like the hardest time of the year to stay on track & make progress. But it doesn't have to feel that way. So far I've actually lose some body fat this holiday season, and many of my 1-on-1 clients have too. In this episode I go over the mindset tips and strategies that you need enjoy the amazing food at this time of year while also building the dream body y...

Way to many people make the mistake of trying to lose 20, 30, or 50+ pounds by grinding through their diet for the next 6-12+ months straight. Doing so is a recipe for disaster, weight re-gain, and never reaching the goal you're striving for. In this episode I talk about how properly using maintenance phases in your fat loss journey can be so helpful, and give you my "tree chopping" analogy so you...

In this episode I'm dive into how to manage pain & how to progress during workouts, how to stay on track with food when traveling, and go on a rant and give you a "wake up call" about not having "time" to focus on your health & fitness goals. Be sure to share this episode with a family member, friend, or on your IG or FB stories so someone else who needs help can find it! Join The iTHRIVE...

Most people freak out when they see the scale bump up by a couple of pounds in one day - do you? If so, this one's for you. In this episode I tell a story of how I lost 10 pounds in less than a week, and how I gained it all back in just a few hours. After listening to this episode, you'll realize the scale weight, at least short term changes, probably don't mean what you think they mean in terms o...

In this episode I'm diving into how to improve your morning workouts if you always have low energy first thing in the morning, how to split up workout sessions if you run short on time, some non-meat based protein options, and also give you a reminder about the importance of setting a realistic timeline for achieving results. Be sure to share this episode with a family member, friend, or on your I...

With the holidays quickly approaching, you might still not be happy where you are with your health, body composition, and fat loss goals. You're motivated to get started, but aren't sure if it's even worth it at this point given the time of year and are debating on waiting until January 1st to get going. In this episode I give my honest thoughts on if starting your fitness or fat loss journey now...

You might think that just because you're "working hard" that that alone will guarantee you start to see results - but that's not always the case. In this episode I'm diving into and giving you some tough love on why just simply working hard doesn't necessarily mean you're going to make progress, because you might not be doing the RIGHT things. Or maybe you are doing the right things, but just not...

In this episode I'm diving into strategies to manage hunger in your fat loss phases, how low to drop calories when switching to a fat loss phase, & how to use maintenance days within your fat loss week for more flexibility in life while still seeing results. Be sure to share this episode with a family member, friend, or on your IG or FB stories so someone else who needs help can find it! Join...

You've probably been told that taking progress pictures to track progress is much more useful than using the scale. Heck, you've probably heard me even say this at some point. BUT, there's a method and system to taking progress pictures and using it to track progress - and a lot of people are going about it all WRONG. In this episode I'm diving into how I use progress pictures to analyze my client...

Far too often when I talk to people trying to lose weight, they end up making one of two big mistakes. One, they end up focusing on the wrong variables that they think are important - things like sugar, what time of day they're eating, what specific foods, etc and end up completely ignoring the things that matter the most. Or two, they end up focusing on the right things, but ADD ON too many varia...

This episode is a Q&A style episode where I dive into how to progress in your exercises week to week, what is diet fatigue and how to avoid it when trying to lose body fat, how many reps you should be doing per set, and more. Be sure to share this episode with a family member, friend, or on your IG or FB stories so someone else who needs help can find it! Join The iTHRIVE Collective with the l...

The ultimate goal of any diet or fat loss phase should be to maintain as much weight loss as possible long term. With that being said, did you know that it's impossible to completely maintain your new low bodyweight after you finish a diet or fat loss phase? Even if you don't gain any body fat back? In this episode I'm diving into why seeing some weight gain on the scale after a diet is normal, an...

This episode is a Q&A style episode where I dive into how to accurately measure progress in your fitness / fat loss journey, why I take my clients through a "priming phase" before starting a fat loss phase, and also the differences in fat loss eating a low carb vs. a high carb diet. Be sure to share this episode with a family member, friend, or on your IG or FB stories so someone else who need...

In this episode I'm breaking down why the "all or nothing" mindset with weight loss is completely flawed, and how I teach my 1-On-1 clients how to overcome it once and for all. Be sure to share this episode with a family member, friend, or on your IG or FB stories so someone else who needs help can find it! Join The iTHRIVE Collective with the link below for monthly workouts, recipe ideas, directi...

Ever look at your Apple Watch or Fitbit and see "Oh, I've burned 2000 calories today" and have wondered if it was accurate or not? Or you found an online calculator online to tell you how many calories you burn, but second guess if that was right or not? In this episode I'm breaking down why relying on these devices and calculators isn't very accurate, and my method for TRULY finding out how many...

Do you ever feel like over-eating when you know you shouldn't?  Choosing the greasy, high calorie meal when you know it's going to set you back with your goals?  Ever want to skip the gym because you're tired when you know you should go anyway? If so, then today's episode is for you. In this episode I'm breaking down the mindset hack I use to make sure 90% of the time, no matter the circumstances,...

Ever have days where the LAST thing you want to do is cook, but still want to stay on track with your fat loss and fitness goals? But don't know what to eat without cooking to keep making progress? I got you. In this episode I'm diving into my favorite meals that are simple, fast, and require NO cooking to keep me on track when I'm in a time crunch, busy, or just don't feel like cooking. Be sure t...

In this episode, I share 5 KEY things that the people & clients who lose fat & keep it off for good do on daily basis to not only get amazing results, but maintain them for life. Be sure to share this episode with a family member, friend, or on your IG or FB stories so someone else who needs help can find it! Join The iTHRIVE Collective with the link below for monthly workouts, recipe idea...

Over the past 10+ years I've transformed my own body and health, have spent countless hours researching the best workouts and nutrition for fat loss, have gotten my Master's Degree in Nutrition, Bachelor's Degree in Psychology, have become a Registered Dietitian, and have helped hundreds of women lose more thousands of pounds total in my 7+ years as an online nutrition & fitness coach. In this...

Have you ever decided to add a bunch of exercise to your week, only to find it doesn't seem to be helping with fat loss? Most people think if they want to lose fat, they need to just exercise more. While exercising is important and should be done for overall health and to maintain muscle mass - especially when dieting - EXCESSIVE exercise doesn't always lead to more fat loss like you'd expect. In...

Most people fail in their weight loss journey's or gain weight back that they've lost because they simply lose momentum. A loss happens, a stressful week of work, relationship problems, etc cause them to fall off completely and they abandon all of the habits that were leading to progress. This makes it extremely difficult to then "get back on the horse" and start making progress again. In this epi...

In this episode I sit down with one of my 1-on-1 clients, Diana Shealy, and talk about her journey of losing 20 pounds over the past months. We dive into her struggles with her life, weight, and alcohol before joining the program, along with how easy and simple things felt along the way, and the exact approach we took to get her abs to start showing again and how the program helped her get her lif...

Want to lose your first 5 pounds?  If so, then this episode is for you.  I'll be going over the most SIMPLE change you can make to help you lose your first 5 pounds over the next month. It's completely free, doesn't require any strange ice baths or sketchy supplements, and you can start doing this IMMEDIATELY today. One of our members of The iTHRIVE Collective actually did this last month, and los...

A common question I get is how effective workout classes like beach body, insanity, peloton, etc are for losing fat and shaping your body - even if you do the "strength training" videos. In this episode I dive into why those are only effective up to a certain point, why your progress will stall if you continue doing them forever, and how to fix this so you can keep making progress without plateaui...