The Muscle Makeover

Have you ever felt paralyzed or overwhelmed by all the dieting and weight loss information that's available? You want to improve your fitness and body composition, but Google, Instagram, Podcasts, and Pinterest are information overload so you don't know where to start and remain stuck. Join me on this no-nonsense episode to learn how to overcome analysis paralysis so you can make your fitn...

Everyone's body has a natural weight range or “set point” where it is most comfortable and functions optimally. When you try to deviate significantly from your set point—whether through dieting or overeating—your body may resist by slowing down your metabolism or ramping up hunger, making it challenging to sustain those changes. However, through consistent adjustments to nutrition, exercise, a...

This is Reverse Dieting 2.0. If you missed Episode 60 (Reverse Dieting 101) go back and give that a listen. Today, we'll be diving even deeper into reverse dieting: what to expect, how long will it take, will you gain weight or lose weight while increasing calories, and a lot more. If the thought of eating more food is a little intimidating, then you definitely don't want to miss this episode. Fre...

So you want to be able to do a pull up, huh? On this episode I share my top tips and tricks for building upper body strength so you can achieve your first (or more!) pull ups and feel like the boss queen that you are. Free Macro Guide: Set And Adjust Your Own Macros⁠⁠ Use Code “TMM” for 20% off Legion Athletics Supplements ⁠ ⁠Click to Apply For 1:1 Coaching⁠ Free Resources & Live Trainings: ⁠⁠...

Have you ever hit a weight loss plateau? Or maybe your goal is body recomposition and that's not happening either. If so, welcome to the club. It's normal to hit plateaus, but it's not normal to stay stuck there. On this episode we break down the truth about calorie burn, the scale, why you might be hitting a plateau, and what you can do about it. Free Macro Guide: Set And Adjust Your Own Macros⁠⁠...

On this episode we're blessed to be joined by Keslie Baker who is a new mama, RN, and prep & posing coach! Keslie shares her personal experience and the raw and honest truth about pregnancy and postpartum fitness. If you are a new mom, expecting, or TTC and you want to hear the stuff that most people won't talk about, then hit the play button and let's go. CONTACT KESLIE: www.kesliebfitness.co...

Do you struggle with food guilt or feel like you're consumed by thoughts around food? Is this good for me? Should I be eating this? Will this make me gain weight? Is this food bad? If so, you're not alone. Diet culture has taught us to demonize and moralize food choices, creating a poor relationship with food and our bodies. Join me on this episode for practical strategies to break the dieting min...

Pancake booty is a thing of the past. Learn how to balance strength training, nutrition, and recovery to grow your glutes without sacrificing the booty gains when you're in a calorie deficit. Whether you're looking to build a butt or maintain one, this episode has you covered! Free Macro Guide: Set And Adjust Your Own Macros⁠⁠ Use Code “TMM” for 20% off Legion Athletics Supplements ⁠ ⁠Click to App...

Okay, so you overate or overindulged and gained 5 pounds. What should you do now? How can you quickly get the weight off and get back to normal? Join me on this episode to learn practical strategies that I personally use to help reset my body and mind after overindulging. Free Macro Guide: Set And Adjust Your Own Macros⁠⁠ Use Code “TMM” for 20% off Legion Athletics Supplements ⁠ ⁠Click to Apply Fo...

Join me and Dr. Carmen Johanning ("Dr. Jo") on this episode to learn how to age gracefully into your 30s, 40s, 50s, 60s and beyond. We'll cover topics like skin care, sleep support, bone care, softwave regeneration technology, and so much more! If you want to fix underlying health problems so that you can age well with good quality of life, then you don't want to miss this conversation! Contact Dr...

Should you reverse diet or cut through the holidays? How can you avoid weight gain AND enjoy the holiday season? What's the best approach to take with calories and nutrition so that you don't get set back on your fitness goals every year? Join me on this episode and let's talk about it! Free Macro Guide: Set And Adjust Your Own Macros⁠⁠ Use Code “TMM” for 20% off Legion Athletics Supplements ⁠ ⁠Cl...

Let's dive into one of the most powerful yet challenging aspects of any fitness journey: consistency. It’s easy to set goals, but staying committed over time is where real results are made. I'll give you practical strategies to build lasting habits, overcome common obstacles, and stay motivated even when life gets in the way. Whether you're working toward a strength goal, body recomposition or a h...

In this episode we talk about the five heart rate zones and what they mean for your workout. This topic was requested by one of my coaching clients because she said her brother in law “swears by Zone 2 cardio for fat loss”. Are cardio zones important or overrated? Let's talk about it! Free Macro Guide: Set And Adjust Your Own Macros⁠⁠ Use Code “TMM” for 20% off Legion Athletics Supplements ⁠ ⁠Clic...

Coaching can be the difference between “knowing what to do” and actually freaking doing it. Information is not transformation. Knowledge without application is useless. You have to do the work, but not just any work - you have to do the RIGHT things for YOUR body if you want to get lasting results. If you feel like you're throwing spaghetti at the wall and hoping it sticks, or you've been "working...

In this episode, we dive deep into the world of headaches, migraines, and vertigo, exploring the common causes behind these often debilitating conditions. Whether you’ve experienced occasional discomfort or chronic pain, understanding the root issues is key to finding relief. Our expert guest, Dr. Cally Womble, shares insights into how factors like posture, stress, dehydration, and spinal health c...

How long does it actually take to change your body composition? Have you been working at your fitness goals for 6 months or more and not seeing the results that you expect for all the work and effort you're putting in? If so, join me on this episode for a real time roadmap on building muscle and losing body fat and common pitfalls to avoid on your fitness journey. Free Macro Guide: Set And Adjust...

Have you ever struggled with your digestion or gut health? Have you ever had a doctor tell you they don't know what's wrong and drop you into the vague IBS bucket? Well if so, you're not alone. On this episode I’m joined by Atavia Minoudis to talk all things gut health and in particular IBS (Irritable Bowel Syndrome). Atavia is a gut health specialist trained in nutritional therapy and she herself...

In this episode we talk about injuries and how to prevent muscle loss (or muscle atrophy) and how to prevent fat gain when you have to take time off from training. We cover common questions like: How quickly does muscle start to atrophy when you take a break from weightlifting? If I've had an injury, should I lower my calories to prevent fat gain? And many more! If you've ever pulled a muscle or h...

What are the best exercises for sculpted abs? What's the best diet for a lean, toned core? You might have heard "abs are made in the kitchen" but you don't know the recipe or have the right ingredients. In this episode I'll share my top 4 tips for building washboard abs that'll have you ready to do laundry on your own stomach. Free Macro Guide: Set And Adjust Your Own Mac...

Join me on this episode for an authentic, no-nonsense conversation with competitive bodybuilder and Skier Eliz Fulop. We’ll talk about how she switched from IIFYM and a traditional bodybuilding diet to healing her leaky gut and losing weight without even tracking macros. We also chat about her history with natural bodybuilding, competition prep, eating disorders, cheat meals, and more! CONTACT ELI...

Do I need to be sore after a workout? Is it good or bad to be sore? If I'm not sore after a workout does that mean that I didn't push hard enough? How long should soreness last? If I don't experience soreness or DOMS (delayed onset muscle soreness) what does that mean? Join me on this episode to get all your muscle burning questions answered! Free Macro Guide: Set And Adjust Your Own M...

Why does weight loss seem to become more difficult for women after 40? Are hormones to blame for stubborn weight or is there more to it than that? How can women release stubborn body fat without having to diet? What other hidden factors are impacting our weight? Join me on this episode with special guest, Louise Digby, to get all of these burning questions answered and more! CONTACT LOUISE: ⁠www.l...

You can’t outwork a bad diet. Trust me - I tried this for years and I had a terrible relationship with food, could never achieve my body composition goals for a lean muscular physique, and stayed skinny fat despite working out a LOT. Join me on this episode to better understand why you SHOULD exercise, how it impacts your fat loss efforts and the real key to losing body fat and toning up. Free Mac...

Getting into shape isn't just about cardio, lifting heavy, or losing weight - it's also about mobility and functional movement. Join me on this episode as Dr. Cara shares her expertise on Functional Movement for improving mobility and performance for the couch potato to the athlete or anyone in between. CONTACT DR. CARA: ⁠ www.chawc.com ⁠ CHAWC on Instagram ⁠ CONTACT MEGAN: Free Macro Guid...

It's the age-old fitness question: can you lose fat and build muscle at the same time? How do you maximize weight loss and fat loss while simultaneously minimizing muscle loss or even building muscle? The answer is nuanced. Join me on this episode to learn how to optimize your nutrition and training for a lean, toned physique. Free Macro Guide: Set And Adjust Your Own Macros⁠⁠ ⁠ ⁠Click to Appl...