The Unf*ck Your Fitness Podcast

You’ve probably heard the term “refeed day” thrown around. It may sound intriguing, especially if you’re deep into a cut and feeling drained.   But…what *actually* is a refeed day, and do you need one? I talked about it a bit in the last episode (go listen to ep. 198 first if you haven’t yet), but I want to dive deeper in this episode! First off, a refeed day is NOT a cheat day, and it’s definitel...

I was recently asked the question “Should I refeed once a week if I’m in a calorie deficit?” I love this question (I always love when you send me your questions btw!), but honestly…it depends. Like most things in the health and fitness world, there’s no “one-size-fits-all” answer. Before you start talking about refeed days, carb cycling, or any other advanced strategies, you’ve got to ask yourself...

Ever feel like your thoughts about food are nonstop? Like… you’re constantly thinking about what you should or shouldn’t eat, even when you're not hungry?  That’s food noise, and those unwanted, intrusive thoughts about food that can seriously mess with your day-to-day life. I’ve had plenty of my own experiences with food noise (especially my early mom years when I chose to regularly dig my s...

Something that is NOT talked about enough is the emotional rollercoaster that comes with cleaning out your closet, because…it’s never *just* about the clothes. I recently tried on some of my favorite shorts that I’ve had for years, and they just fit…differently. I started spiraling, and my thoughts were going everywhere from “Should I keep them?”, to “Should I try to shrink myself back into them?!...

When it comes to the gym, it can almost feel like another planet with an entirely different language!  Between the acronyms, weird phrases, and overly complicated terms, it’s no wonder you feel like you need a translator sometimes! In this episode, I’m breaking down common gym terms and lifting lingo in a way that actually makes sense. From reps and sets to volume and intensity, you’ll finally und...

One of my all-time favorite things to talk about? PROTEIN! It’s no secret that most people don’t eat enough of it - it takes more intention and planning, and isn’t something most people are snacking on. While protein is essential and gets a LOT of hype these days, it’s not the whole story when it comes to your nutrition. Carbs and fats matter, too! It’s super common to see women crushing their pro...

Let’s talk about something that doesn’t get enough attention in the fitness world: MAINTENANCE.  Nope…It’s not sexy, or flashy, and it’s definitely not talked about enough. But… if you're serious about building a sustainable, strong, AND energized body? It’s a phase you need to understand and embrace! Maintenance is not a “break”. You’re still training with intention, intensity, and you’re pu...

Sometimes it’s sooo easy to get caught up in tracking macros, workouts, and step goals, that you forget WHY you started your fitness journey in the first place. Like…the whole POINT of your fitness journey isn’t *just* weight loss, or what you see in the mirror. It’s about feeling GOOD in your body, having the energy to live fully, and building confidence that carries over into every area of life!...

A struggle that comes up for pretty much everyone, but isn’t talked about NEARLY enough in this space? Body dysmorphia. Yep, this one hits DEEP, and is so, so real. It shows up in quiet moments, fitting rooms, mirror reflections, and even when you’re crushing your fitness goals.  I’ve felt it, my clients feel it, and I KNOW you do too. Most of us are walking around with some version of it, whether...

If you’ve ever found yourself wondering how much weight you should be lifting, or comparing your numbers to someone else’s, you’re NOT alone. This is something I get asked about pretty often! Honestly…the obsession with numbers can completely derail the whole point of your workout. Here’s the truth: lifting heavy is relative. There’s no magic number that determines whether you’re doing it “right.”...

Have you ever wondered what herbalism actually is…or how it could realistically fit into your already-full life? I’m excited to welcome Rachelle Robinett to the podcast and have a fresh, no-fluff conversation on herbalism, the original form of medicine!  Rachelle is an herbalist, educator, author, and a lifelong naturalist. Her new book, Naturally (which comes out July 2025), dives into nine core...

Let’s be honest: most of you are out here doing WAY too much of what doesn’t matter - especially when it comes to fitness.  You’re consuming alllll the content, chasing new & shiny workouts, and trying to “fix” the weekend by starting over every freaking Monday. You’re obsessing over fat burners and the “perfect” macros, but honestly, where the hell is it REALLY getting you?!  Here’s the deal...

In today’s episode, I want you to get crystal clear on what fitness ACTUALLY means to you. I’m not talking about what your Instagram feed is telling you, or what your old Beachbody program claimed it should be. If you’re serious about unf*cking your fitness, this is the first step - you can’t skip it! I used to think fitness meant burning the most calories, chasing a smaller body, and hating my wo...

Today’s episode brings the FIRE and laughs with my special guest, Aram Grigorian! Aram is a fitness and nutrition coach known for his no-BS approach, sarcasm, and sharp insights into what actually moves the needle for women. As the creator of Four Weeks to the Beach program, he provides the best, full-service experience for his clients, focusing on training, nutrition, and lifestyle for lasting re...

Let’s talk about a question I hear a lot: “Am I training hard enough?” The answer? Probably not…especially if you’re not seeing the results you’re working for (i.e. if your goal is body recomp)! This isn’t about being extreme or living in the gym, BUT…if you’re just moving your body without a plan and calling it “training,” you’re definitely selling yourself short! Your body adapts to what you con...

If you’ve ever silently struggled with acne and other frustrating skin issues that just won’t go away (no matter what you try), today’s episode is for YOU. I’m honored to welcome Katie Stewart to the podcast, because she is the perfect guest to break this topic down! Katie Stewart is a holistic nutritionist, host of the Clear Skin Chronicles podcast, and a total powerhouse when it comes to functio...

Lately, I’ve been bringing something back into my routine that I haven’t done much of in years… SPRINTING! Nope - not distance running or marathons, but good old-fashioned, short bursts of speed.  I used to LOVE running back in the day! These days, I’m all about doing what feels good and supports MY body. Right now, that looks like sprinting (along with my regular lifting workouts). Here’s the thi...

Today’s episode is a special one, because I’m celebrating my 44th birthday right after this releases! Honestly…it still feels unbelievable that I’m in my 40s, and these last few years have been interesting (to say the least)! Life has thrown me some curveballs in 2025, from dealing with high blood pressure and sickness at the beginning of the year, to navigating the wild, WILD west that is perimen...

I’m just gonna say it: you’re NOT too busy to work out - you just aren’t making it happen.  I hear so often “I’m too busy to train”, or “Life is too crazy and I don’t have time”. I totally get feeling that way, but you think I haven’t experienced that in my 16 years on this journey?! Believe me - I don’t have magical free time either, and there’s plenty of things I’d rather be doing than working o...

We’re switching things up a little today, because my daughter is here to chat with me! Kiana is a 19-year old college student, cat mom to Ollie, and honestly, my BFF. We wanted to do a fun and laid-back Q&A - these questions all came straight from my IG community (thank you to those of you who submitted Qs)! We’re chatting about everything from our Oura Ring stats to fitness habits and trends,...

We’ve all heard it: get your 10,000 steps a day!  But…where the HELL did that even come from, and is it *actually* necessary?!  Here’s the truth - you don’t NEED to hit 10k steps a day to reach your health goals. I get that not everyone has the time or flexibility in their schedule to walk that much daily. What really matters is being aware of your movement + choosing to move with PURPOSE (somethi...

Let’s talk about maintenance calories , because I get this question super often. What the heck are they? Will I gain weight? Lose weight? Eat more? Should I be tracking them?  I know this can feel confusing as hell, so I wanted to break it down in this episode!  This time of year, sooo many women feel pressure to be in a cut or build phase, but…there IS another option: maintenance. Here’s the thin...

Have you ever caught yourself saying “nothing works for me”? If so, you’re NOT alone! I recently had a call with a new client that turned into a major lightbulb moment - not just for her, but me, too!  One of the biggest hurdles that happens with your fitness journey is CONSISTENCY. While you’ve probably tried all the diets and programs under the sun by now, have you *actually* tried staying consi...

Let’s get real - pregnancy, postpartum, and the beautiful chaos that is navigating your fitness journey through it all can be a LOT. It’s been a minute since I’ve been pregnant (like 17 years), but I remember allll of the feelings and emotions that come with this life-altering season! I’ve also learned plenty since my pregnancies. I know that your movement and mindset during pregnancy and postpart...

Creatine isn’t new, but it’s definitely having a moment in the online space right now! I knew it was time to dive into my REAL, no-BS creatine facts with you here. There are sooo many myths surrounding creatine - you’ve probably heard that it’s a steroid, it makes you ‘bulky’, and it can damage your liver and kidneys. None of these are true if you’re in good health! Creatine isn’t just for men eit...