The Mindset and Metabolism Podcast

In today's episode I'm diving into 5 huge things I've changed my mind on over the past 10 years in the fitness industry. I'll be diving into a variety of topics including changing up your workouts to lose more fat, "if it fits your macros" and if that approach is best, setting bigger goals than you're ready for, and how to find a nutrition/fitness approach that "fits your lifestyle". Please leave...

Do you struggle with falling off track with your nutrition or fitness? Then the "falling off track" leads to guilt, shame, and feeling like a failure until you end up giving up? If so, then this one's for you. In today's episode, I'm explaining the "anchor analogy" that ultimately changed the way I feel and think about "falling off track" forever - all for the better. Please leave a 5 star review...

Do you struggle with gaining weight between Thanksgiving and New Years? Is this the time of year that no matter how hard you try, you seem to always see the scale 5 pounds, or maybe even 10 pounds heavier after these short 5 weeks? In today's episode I'm diving into my top keys to seeing progress over the holidays without feeling like you're sacrificing all of the fun along the way. Please leave a...

In this week's episode I'm going over my go-to strategies for staying on track over the holidays, along with the mindset shifts that are CRUCIAL to make if you want to be successful during this time of the year. If you get anxious about food around the holidays or struggle with finding that balance of enjoying yourself, but also staying on track with your nutrition and fitness goals, this one's fo...

One of the biggest issues you're probably having when it comes to fat loss is your results being incredibly inconsistent. Some weeks you see progress, but others you don't. And the weeks you do see progress you aren't even exactly sure what's working, and vice versa for the weeks you don't see progress. So in today's episode I'm going to show you how I create a foolproof, SYSTEM for all of my clie...

In today's episode I'm sitting down with one of my long term clients, Morgan Smetzler, and talk about the incredible transformation she's had while working together over the past 2 years. We dive into how she lost 20 pounds, got the nickname "Quadzilla", and put on a ton of lean toned muscle along the way. We also dive into some huge mental breakthroughs she had throughout her journey that pushed...

In today's episode I'm breaking down the incredible and interesting effects dietary fiber can have on your fat loss goals. Most people are familiar with the most common benefits of dietary fiber - increased fullness and better digestive health. But in this episode, I'm breaking down research showing that having a high fiber intake can actually cause us to eliminate more calories through our poop,...

In today's episode I'm breaking down the TRUTH around low carb diets, if carbs make you fat, & if low carb diets are better than low fat diets for fat loss.   This one is going to be SUPER informative, so if you have a place to jot any notes down, I'd be ready.   ------ Please leave a 5 star review and share a screenshot of this podcast on your social media if you enjoyed it!   Join Our FREE F...

In today's episode we're going to get DEEP. I sit down with one of my AMAZING 1:1 clients as she shares her inspiring story of overcoming a history of sexual assault as a young girl. We dive into how her past experiences shaped the way she viewed herself, and how her past contributed to her purposely choosing not to take care of herself physically as a defense mechanism. We then dive into how taki...

In today's episode I'm breaking down the KEY components that every meal should have if you're trying to prioritize fat loss.   In this episode I show you how to dramatically simplify the process of creating meals, and also meal prep, so you can learn how to lose more fat without having to spend more time.   ------ Please leave a 5 star review and share a screenshot of this podcast on your social m...

In today's episode, I'm breaking down the 5 MOST important variables you need to be focusing on in order to lose fat, build tone muscle, and get the lean body you want.  Have you ever wondered if meal timing makes a difference? And if so, how much of a difference? Are calories REALLY all that matter? Why exactly is protein so important anyway? Are supplements all hype, or is there actually a benef...

In this episode dive into the power of words, how they can subconsciously affect your psychology, and therefore dramatically change your actions and behaviors for either better OR worse. I also dive into why this was a huge reason I decided to change my coaching company name to what it is today.     ------ Please leave a 5 star review and share a screenshot of this podcast on your social media if...

In this episode I sit down with Emily Smith and talk about her incredible journey of losing over 50 pounds in our 1:1 Coaching Program.   We dive into the newfound confidence she's gained in her body and herself, how her depression and anxiety symptoms have lessened dramatically since learning to take care of her body and health, and much more.     ------ Please leave a 5 star review and share a s...

In today's episode I share 3 powerful stories that have completely changed the direction of my life over the past 4 years. In each of these stories, I was faced with almost "do or die" scenarios that because of the path I chose to take, have dramatically shaped who I've become as a person.    I recommend having a box of tissues handy, because we get pretty deep in this one.   If any of these stori...

One of the most common questions I get from clients or non-clients is, "How do you stay motivated to keep showing up every day and hit your goals, especially when it feels hard?". Some may scream at you and say discipline, discipline, discipline at the top of their lungs. Which is true, we should be harnessing discipline more than motivation, because it is more reliable. BUT that doesn't mean we c...

Today, August 24th, 2023, I officially turn 30 years old. This episode is an impromptu episode I recorded on the spot after receiving one of the most incredible messages I've ever received from a client.    In this episode I share the incredible message and story from one of my clients on how she overcame being sexually assaulted as a child and wanting to never feel beautiful again, to now where s...

In this episode I sit down with Katie Craig, one of our rockstar 1:1 clients and talk about her incredible postpartum journey thus far. We dive into the struggles she faced through pregnancy and obstacles she's ran into postpartum.   We also discuss why prioritizing her health, fitness, and personal confidence is so important for her in order to be the best version of her that she can be for herse...

In this episode I talk about what the "piñata" method for weight loss is, and why you're probably doing it and don't even know it - and why it's the reason you AREN'T seeing any progress within your fat loss journey.   ------ Please leave a 5 star review and share a screenshot of this podcast on your social media if you enjoyed it!   Join Our FREE Facebook Group for more free resources, live train...

In this episode I reveal exactly how I've lost 20 pounds over the past 8 months, and why it was the easiest fat loss phase I've ever done. I discuss what my calorie intake was like, how often I implemented diet breaks, what my workouts looked like, what my meals consisted of, how often I ate, along with how I approached it mentally to avoid self-sabotage or frustration on days the scale didn't go...

In this episode I interview another one of my incredible clients, Ali Nugent. We dive into her past history of an eating disorder, how our program has helped her relationship with food, and how she's lost 20 pounds since October.   We also dive into how after dealing with a tremendously hard break up from a long term relationship, she was able to finally put herself first & start living life t...

In this episode I interview one of my incredible clients, Caela Miller, to talk about her journey in our program over the past 5 months. She's lost 20 pounds so far despite enjoying vacations, trips with family and friends, and numerous social events. We also dive into how she endured a huge personal loss during this time period, but didn't let it set her back and how she continued to move forward...

Are you a regular caffeine or coffee drinker? If you are, I'm sure you've been told not to drink caffeine too late in the day or it'll negatively impact sleep (which then can negatively impact fat loss).   But exactly how late can you have caffeine WITHOUT it hurting your sleep that night? Is it 1pm? 3pm? 5pm?   In this episode I cover what the research points to being the best time to cut off you...

Do you feel guilty when you over-eat? Go over your calorie target for the day? Or maybe make "unhealthy" food choices that lead to you not getting the results you want? Which then leads to you being frustrated with yourself, feeling like a failure, and then giving up?   In this episode I cover why it's SO important to remove these emotions from the process, how to think in a way that removes these...

Too many times we wake up with setting zero intentions for the day. We wake up, become reactive to whatever needs our attention at that moment, and before we know it the day is gone and we haven't achieved anything we set out to do that day.   In this episode I dive into why it's SO important to set clear intentions at the start of each day. I discuss what questions to ask yourself, how to ask the...

One of the most important attributes when it comes to being successful with weight loss is the ability to challenge and be open to changing the beliefs that you currently have in multiple aspects of life. Specifically, how we've trained our brains to interpret certain situations, and what we've learned is "normal" for that given situation.   In this episode I dive into the psychology of behavior c...