The Muscle Makeover

Let’s talk snacks — because who doesn’t love a good snack, right? In this episode, I’m sharing my favorite grab-and-go options, why I treat snacks like mini meals, and how I keep them balanced and satisfying. Whether you’re running errands, stuck at your desk, or just need a quick bite, I’ve got you covered. Free Macro Guide: Set And Adjust Your Own Macros⁠⁠ Use Code “TMM” for 20% off Legion Athle...

Wondering if you can still lift, squat, and stay strong while pregnant? In this episode, we’re spilling the real talk on what to do, what to skip, and which myths to ignore. Tune in for practical tips and a dose of encouragement to keep you feeling like the strong mama you are — throughout pregnancy and postpartum. Contact Amanda: Instagram: fitbyamanda.az Website: Fitbyamanda.com Contact Megan: F...

Let's discuss the importance of meal timing for optimizing your nutrition and energy levels. In this episode we talk about why saving all your calories for the end of the day—or blowing through them too early—can backfire. Learn practical tips to balance your meals throughout the day for sustained energy, a strong and lean body composition, and better overall health. Free Macro Guide: Set And...

This week I’m joined by a very special guest—my husband—as we open up about one of the most emotional and life-changing experiences we’ve faced together. In this episode, we share our birth story, including the heartbreak of a prior miscarriage and the unexpected arrival of our son at just 26 weeks. We talk about what it’s like navigating life in the NICU, the mental and emotional strength this jo...

In today’s episode, we’re diving into the science behind exercise “snacks” — small bursts of movement that can have a big impact on muscle growth, especially during long periods of sitting. If you’ve ever felt like you didn’t have time for a full workout, this is your reminder that the little things matter . Tune in to learn how to make the most of your movement, even on the busiest of days. Free...

In this powerful episode, I’m joined by somatic trauma therapist, burnout coach, and bestselling author Sheridan Ruth to explore how somatic intelligence and nervous system regulation can transform your wellness journey—physically, mentally, and emotionally. Sheridan shares her deeply personal story of navigating alopecia, grief, and healing from the inside out, offering a raw look at what true re...

How low should you drop your calories in a deficit? How low is too low? How long should you stay in a calorie deficit? How much weight can you expect to lose each week? Do you need an aggressive calorie deficit to see results? Join me on this episode to get your questions answered! Free Macro Guide: Set And Adjust Your Own Macros⁠⁠ Use Code “TMM” for 20% off Legion Athletics Supplements ⁠ ⁠Click t...

Tired of constantly thinking about food? In this episode, nutrition and behavior coach Elizabeth Dall explains what food noise is, where it comes from, and how to quiet it. We dive into emotional eating, body image struggles, and the pressure to eat “perfectly.” Elizabeth shares practical tools to help you feel more at peace with food and trust your body again. Contact Elizabeth: Instagram: @awoma...

In this episode, I’m breaking down why constant dieting without a plan can actually backfire—causing muscle loss, slowing your metabolism, and making it easier to regain weight. I’m sharing why it’s so important to spend more time at maintenance calories, how to structure your nutrition into strategic phases, and why periodizing your approach is the key to sustainable fat loss, strength, and true...

In this empowering episode, I’m joined by Dr. Kelsey Shumway, a pelvic floor physical therapist and founder of Shift Physical Therapy. We’re diving into what pelvic floor health really looks like during pregnancy, postpartum, and beyond — including C-sections, leakage, coning, and why kegels might not be the cure-all. Whether you're lifting weights, navigating menopause, or just curious about...

Struggling with recurring binge eating episodes that keep setting you back? Today I’m sharing real stories from clients and practical tools to help you identify your triggers, break the binge cycle, recover faster, and stop letting setbacks undo your hard work. Whether you’re dealing with emotional eating, secret binges, or just feeling stuck, this episode will help you shift your perspective, sta...

Tired of guessing what to eat? If you feel like you’re constantly scrambling to hit your nutrition goals—or wondering why you're inconsistent—this episode is your game-changer. Most people eat the same 10–15 meals on repeat, but what you’re repeating might be exactly what’s holding you back. I’ll walk you through how to audit your current go-to meals, spot the ones that are sabotaging your pro...

Struggling to find balance between feeding your family and breaking old food habits? In this episode with Fitness & Lifestyle Coach, Adam Badger, we dive into realistic nutrition strategies for busy parents and explore how to break free from generational cycles around food, body image, and dieting—for yourself and your kids. CONTACT ADAM: ⁠@badgerstrength on IG⁠ ⁠@badgerstrength on TikTok⁠ CON...

Have you ever felt like you're doing all the things, but still not seeing the results you want? You know a ton about health and fitness—you’ve done the research, listened to the podcasts, maybe even tracked every bite and step—but it’s still not clicking. You’re craving more balance, food freedom, and a body you feel confident in… and honestly, you’re working way too hard to not see results. I...

Toxic relationships can leave a deeper hunger than food can fill. In this episode with Marriage & Family Therapist, Christina Hathaway, we explore how codependency and the pressure to “stay strong” in unhealthy relationships can lead women to turn to food for comfort—and what it really takes to break the cycle and start healing. Contact Christina: Instagram Mindsetofmatter.com Contact Megan: F...

Ever have those days where your energy is nowhere to be found—but you still want to stay on track with your fitness and fat loss goals? In this episode, we’re talking about how to honor your body’s energy shifts without falling off the wagon. You’ll learn how to adjust your workouts (without guilt), stay consistent even when life feels chaotic, and keep making progress without burning out. If you’...

Would you like to lose body fat, reduce stress, and prevent disease—without fad diets or medication? With the right nutrition and mindset, this can absolutely be your reality. In this episode, Christina McClurken spills the truth about metabolism, stress, and why traditional dieting keeps you stuck. We dive into how stress impacts your hormones, why mindset shifts matter more than meal plans, and...

Eating out doesn’t have to mean falling off track! In this episode, I’m sharing my top strategies to help you navigate any menu with confidence, enjoy your favorite meals without regret, and stay aligned with your health and fitness goals—all while still having fun. Whether it’s a night out with friends or a last-minute takeout order, part of a healthy lifestyle is having nutritional flexibility a...

Join me for a powerful two-part conversation with Bryce Hamilton, Founder of Hamilton Fit, as we dive into setting up your environment for fat loss and navigating the balance between grace and perfectionism—both in fitness and in life. Bryce, a coach and pastor, has a unique way of delivering TRUTH and GRACE, making this episode both insightful and encouraging! Contact Bryce: Podcast: hamiltonfit....

Struggling with sugar cravings? Wondering if it’s an addiction or just a habit? In this episode, we address a Listener Question and dive into the science behind sugar cravings, why they happen, and how to manage them without feeling deprived. Learn practical strategies to enjoy sweets in balance while still reaching your health goals! Free Macro Guide: Set And Adjust Your Own Macros⁠⁠ Use Code “TM...

Not sure if you're lifting the right weight for squats? Feeling hesitant to go heavier? If you want to get stronger and build your glutes but worry about injury or feel stuck using the same weight for too long, this episode is for you! Tune in as we break down how to find the perfect squat weight—what’s too light, what’s too heavy, and how to optimize your strength and booty gains. Free Macro Guid...

Are you unknowingly holding yourself back? In this episode, we dive into the comparison trap—how constantly measuring yourself against others can sabotage your progress without you even realizing it. Learn how to shift your mindset, stay focused on your own journey, and finally break free from self-sabotage. Tune in to reclaim your confidence and make real progress! Free Macro Guide: Set And Adjus...

Join me and special guest, Vince Pitstick, as he shares extensive knowledge on women's hormones, birth control, fertility, and all that fun womanhood stuff. Vince is the CEO and Founder of Vidal Coaching with over 19 years of dedication to health and wellness. Vince stands as a testament to the power of functional medicine and nutrition, empowering YOU to take control of your health. If you st...

Trying to “eat clean” can feel overwhelming, especially when every food label seems to be hiding an ingredient to fear. The pressure to choose the “perfect” foods can quickly turn into stress, guilt, and food obsession. In this episode, we’re breaking down how to approach clean eating without going crazy—because food should fuel your body, not your anxiety. We’ll talk about why food labels can be...

So you're sick of eating chicken... Or your kids ate all your meal prep... Or you ran out of ingredients and don't know what to substitute. Join me on this episode to learn how to easily swap out foods so that you have more flexibility with your diet and still hit your calorie and macro goals! Easy swaps, less stress. Free Macro Guide: Set And Adjust Your Own Macros⁠⁠ Use Code “TMM” for 20...