The Muscle Makeover

Join me for a (decaf) coffee chat with Nikkiey Stott, co-founder of Warrior Babe and host of The Macro Hour Podcast. We'll dive into Nikkiey's recent caffeine detox: why she removed caffeine from her diet, the pros and cons, and how it has improved her overall energy. We'll also cover her new favorite workout splits that reduce soreness and improve recovery, her secrets for maintaining...

If you want to achieve your health and fitness goals, then you must master your inner voice. Remember that thoughts lead to feelings, feelings lead to actions, and actions lead to results. This is not just a “positive self talk” lesson - it’s actually the LOGICAL solution if you want to figure out why your fitness and body goals keep eluding you. Free Macro Guide: Set And Adjust Your Own Macros⁠⁠...

Cutting carbs is the only way to lose body fat...Carbs cause insulin spikes that lead to fat storage...Carbs at night are more fattening...Eating carbs always leads to weight gain...Have you ever heard any of these myths? If you've been on a fitness journey for any amount of time, my guess is probably so. Join me on this episode to learn the TRUTH about carbohydrates and what actually happens...

Join me and functional nutrition specialist, Shannon Salge, as we discuss the benefits of aligning your workouts with your menstrual cycle. Learn how understanding your body's hormonal fluctuations can optimize your energy levels, enhance performance, and promote a leaner, stronger physique. In this episode, we break down each phase of the menstrual cycle, share practical tips for tailoring yo...

Wish there was a way to drop weight and lose body fat without counting calories or macros? Then you should probably give this episode a listen! Now if you’ve been around a minute, then you know I think macros are a great tool for reaching your health and body composition goals. However, macros aren’t for everyone in every season of life. Whether or not you choose to track macros, simply start inco...

Did you know that chiropractic care during pregnancy can offer pain relief, support postpartum recovery, reduce the likelihood of interventions during delivery and even shorten labor time? Not to mention how overall better posture can help improve digestion, athletic performance, mobility, and nervous system function. Join me on this episode with Dr. Cally Womble from Chiropractic Health And Welln...

This episode is a hard one. We'll talk about miscarriage, the grieving process, how to support someone who is grieving a loss, honoring your baby and your body amidst the grief & so much more. Warning for moms who have experienced a loss: please use your own discretion if this episode feels too raw or triggering for you then skip to the next. However, I hope you find this episode informati...

Is it true that you have to be in a calorie deficit to lose weight? The simple answer is Yes. But the problem is most people stay in a calorie deficit (or diet) too long and then hit the dreaded plateau. That's where a reverse diet comes in handy. Join me on this episode to learn how to eat MORE food to start losing weight and body fat again. Free Macro Guide: Set And Adjust Your Own Macros⁠⁠...

The only way you can fail is if you quit. Yet so many people "throw in the towel" when they don't see quick results or things don't go according to plan. Join me on this episode for some REAL TALK as we discuss strategies for focusing on the things you CAN do to build the life and body that you want no matter what curveballs are thrown your way. Free Macro Guide: Set And Adjust Y...

Are you having a difficult time losing fat or seeing muscle definition? Do you feel fluffy like the Michelin Man with an outer layer of body fat that just won't go away? Do you feel that if you could lose more weight, then you would finally look lean and toned? Join me on this episode as we discuss why body fat is a much better indicator of progress and what body fat percent might be right for...

Being "healthy" isn't exclusive to physical health. Our mental and emotional health, including our relationships, play a huge role in our overall health and wellbeing. On this episode I'm joined by marriage and relationship expert, Beth Miller, to talk all about healthy relationships, effective communication, boundaries, and so much more. Grab a pen and get ready to take notes -...

Congrats! You've successfully repaired your metabolism and replaced body fat with lean muscle mass (if you missed Episode 54 and 55 where I teach you how to do this, go back and give those a listen) so now you want to learn how to MAINTAIN your results. In this episode you'll learn how to come out of a cut without regaining the weight so that you can sustain your new body composition FOR L...

Most people want to diet until they lose all the weight - which makes sense right? If you have more weight to lose, why would you stop dieting? The problem is your metabolism will adapt, you will start burning less calories, and you will eventually hit the dreaded plateau. If we want to continue losing body fat (while maintaining muscle mass) then we need to periodize our nutrition protocol and di...

If you could prime your metabolism in 4 weeks to make fat loss easier would you do it? Would it be worth it to put a hold on fat loss if you could actually keep it off forever and never have to diet again? In this episode I'm going to explain how you can build muscle, lose body fat and actually maintain your body composition without the need for constant dieting. If that sounds good to you, th...

Do you struggle with getting started or staying consistent? How about analysis paralysis? Do you feel like your perfectionism leads to procrastination? If so, WELCOME! You're in good company. I have struggled with this too and so have my coaching clients. Join me on this episode to learn how to GET OUT OF YOUR OWN WAY and make your fitness goals a reality! Free Macro Guide: Set And Adjust Your...

Signing up for a new diet or program is not enough to get you results. It's not enough just to make a good decision. To get real, lasting results you need to have good decision management. Join me on this episode to learn strategies for making good decisions and managing those decisions well so that you can accelerate your success in life and fitness. Free Macro Guide: Set And Adjust Your Own...

Have you ever hit a plateau on your fitness journey? Then you've probably heard the generic dieting advice to eat less and move more. Unfortunately, this isn't always the best advice. The reason you may not be able to lose the weight or achieve an athletic, toned physique is because you're actually overexercising. Yes, I said it. You might be doing too much. Join me on this episode to...

Time is limited. There will always be “more to do” so that’s why it’s CRUCIAL to DESIGN your life the way that you want it to be. Oftentimes I hear “Oh it’s not a good time to start working on my fitness goals…."Maybe I should wait until XYZ to get started because right now things are kinda crazy.” In this episode I'm going to teach you practical strategies to regain control of your time...

How do you sustainably lose body fat and keep it off? In this episode I share a checklist to help you make your next fat loss phase a success so you can look lean and toned without worrying about weight regain. Until you are doing these things CONSISTENTLY, don’t even attempt another diet or fat loss phase. Free Macro Guide: Set And Adjust Your Own Macros⁠ ⁠Click to Apply For 1:1 Coaching Free Res...

A lot of people are overwhelmed by tracking macros or think it's obsessive or restrictive. In this episode I'm going to show you how that is actually OPPOSITE of the truth. When done *the right way* macro tracking can actually give you MORE food freedom at the same time as accelerating your fitness goals. I will also share why macro tracking is not a long term solution and how to transitio...

Join me and the Fit-U Coaches as we discuss FITNESS OVER 40 - how you can stay strong and lean well into your 40s, 50s and beyond! What does or doesn't need to change, how should you eat and train to optimize your hormone health and so much more. The Fit-U coaches keep it real and speak from their own personal experience as well as working with hundreds of clients who have experienced the whir...

A lot of women are afraid to put on muscle or eat more food because they're afraid of getting "bulky". OR they think that if they could just lose "10 more pounds" they would achieve a toned physique, but in reality they may not need to lose any weight at all. In this episode, I share strategies for putting on more muscle so that you can look "toned" without having...

On this episode I'm joined by Shannon Salge to talk all things metabolism and hormones! Shannon is a functional nutrition and metabolism specialist & personal trainer who helps women restore their metabolisms, balance their hormones, and heal their gut. Grab a pen and get ready to take notes as we discuss warning signs of a hormone imbalance and how to optimize your hormones naturally to b...

I'm currently working towards my first muscle-up and have been extremely humbled by how challenging it is for me. After a few weeks of working at it I want to throw in the towel and say SCREW IT because I thought I would be able to do one by now. This is exactly how so many people feel on their fitness journeys - they don’t see results in 4 weeks and they want to give up. In this episode, I&#3...

When we go through challenging seasons our natural tendency is to put our health on the back burner. As women we are especially guilty of this, being the primary caretakers for our families and children. When you have kids vomiting, family members in ICU, or any other life crisis, the last thing you're thinking about is eating your veggies or setting new PRs in the gym. In this episode I'm...