The Unf*ck Your Fitness Podcast

Are you ready for some real talk about fitness and life? This episode covers 11 topics that I really want you to know my thoughts on. Everything from carbs to confidence, from feeling sexy to saying "fuck no" to things that don't align with you. I get many messages with reoccurring themes and today I complied them to set the record straight. In this episode, we'll talk about ca...

In this episode I'm going to shed light on some technical aspects that I often find my clients questioning. We'll be reviewing the importance of rest times during your workouts, the role pre-workout meals play, and the best approach to stretching before and after your sessions. Remember, while these aspects are very important, nothing beats consistency, macro tracking, hydration, sleep,...

Have you ever focused so hard on the number on the scale dropping...assuming that's where you will find happiness? Do you tend to associate a toned body with confidence and an overweight body with lack of it? You're definitely not alone! In this episode I am talking about how to attain true happiness in your fitness journey... and it goes beyond body shapes and sizes. We are going to deb...

Ever felt overwhelmed by the fitness industry's flashy images, constant product sales and unrealistic expectations? I've been there, and I'm here to tell you, there's a better way. Let me take you on a journey where I learned to tune out the noise and built my dream body, all while juggling the roles of a mom, wife, and business owner. The secret to my success? A four-step proc...

I get a little spicy in this episode!  I have been on my own fitness journey for 14 years and I have heard it all. So many comments and opinions on my body, the way I eat, the goals I have... all of it . When I first started I thought everyone would be proud, want to join me and get fit too! Or at least be supportive... and I was wrong! It turns out people make fun of things they don't unders...

I know it's easy to think that if you are not seeing the results you want with your workouts that you need to push harder.... do more.  But does it every occur you that you might actually need to be doing less? Slowing down? Give your body a break? We, as humans, need rest. I know, I know... I didn't want to believe this either. I learned the hard way that it's true. I pushed too ha...

Macro tracking is one of the most confusing and daunting topics for my newer clients and for people that are new to fitness. It used to be very overwhelming for me too and it has taken me YEARS to figure out a way to approach macros in a way that is less time consuming and that works as a long term lifestyle. Tracking is the best way to gain the knowledge you need about food. You learn so much abo...

I spent a lot of years chasing weight loss... when what I really wanted was to change my body composition. If I knew then what I know now I would have saved myself years of stress from restricting foods, fearing carbs, endless cardio and hating on my body. Sound familiar? When you make your goal about more than weight loss it becomes easier, more enjoyable and is much better for your overall healt...

Your environment can be the reason you succeed or the reason you fail in your fitness journey. In this episode I am not talking about morning routines, meal planning, etc, Those things do not work for me. Let's dig deeper! The things you see and hear on social media, your home, your car, your friends... that is your environment. What you are surrounded by every single day has a huge effect on...

Mindset shifts are HUGE! Once you can think about your fitness journey in a way that makes sense to you the work becomes easier. A new outlook can really change the choices you make and those choices bring results. I am sure you have heard the analogy: Walk, Crawl, Run. It's a great analogy! I took that and turned it into a Marathon mindset. A marathon is a very long race, very similar to you...

Buckle up for some real talk in this episode! As someone who has struggled with inner confidence I often get sick of hearing or seeing cheesy quotes that make me think it should be easy to attain. Confidence wasn't easy for me and in this episode I talk about the real way to attain inner confidence. REAL confidence. The kind that you worked so hard for it would be impossible for anyone to rip...

I just turned 42 years old.  I don't think of  42 as "old" but I did grow up (for whatever reason) believing that we should naturally feel and/or look worse with age and that is simply not true. In this episode I am talking about how I am able to stay fit and make fitness simple as I get older. I do not worry about nutrition because I know exactly what to do. I do not stress about m...

Fat Loss is not one of those super exciting topics but it really is something I enjoy talking about. If I am being honest... part of the reason you can't lose the weight is because you are not being specific enough about it. Your goal is too broad and you don't know how to narrow it down. In reality you don't want to lose weight, you want to lose FAT. Trust me. Knowledge is power an...

I get this question often: "How do I know if I'm eating enough?" Your body is smart and chances are it's giving you signals to let you know whether you are eating enough or whether you need more calories/energy. Most of the physical signs of not eating enough have become so common that unfortunately we don't recognize these signs when they arise.  In this episode I talk ab...

The most common thing I hear from women that come to me for help with weight loss is "I eat pretty healthy so I don't know why I'm not losing weight!". There are so many things that go through my head when I hear this... What does "healthy" mean to you? How long have you been eating this way? Are you eating enough? Are you exercising too? Eating "healthy" is...

The diet cycle and the constant obsession with your body can wreak havoc on your mental health. It's draining, it can make you feel like you are doing everything wrong, like you have no self control. It's draining.  One of the biggest wins in my health journey has been my improved relationship with my body and my mental health. I used to say things like "The gym is my therapy"...

So many of my clients struggle with "falling off track on the weekends".  They are able to stick to their plan during the week and then blow it when it comes to days with less of a routine. I am excited to talk to you about it and let you know my thought process and what I have learned over the years. I think what I say will surprise you. I used to struggle with the same thing. I used to...

This might be one of my favorite topics and favorite episodes. If there is one think I am a master of ... it's a habit!! Habits are hard to break...good and bad. That's why it is so important to make sure your habits are geared toward your goals. Otherwise you spend a lot of time stuck in a cycle of wondering why you waste so much time doing what seems like "nothing"  or why yo...

This episode is a sneak peek into how I personally switch my mentality, my nutrition and my workouts going from Winter to Spring. My goals for Winter are not the same as my goals for Spring and it takes a different mindset and different actions to get me the results I want. You are getting a "behind the scenes look" at what I do for my workouts, how I change up my macros and my exact min...

Hitting your macros, getting at least 4 workouts in per week,  executing proper form, drinking enough water, using high quality supplements... all of that matters! But there is 1 special skill  you need to master to get into amazing shape, especially if you want to maintain your results for life. I have learned in my 14 year fitness journey that the thing I talk about in this episode is the magic...

Your focus determines your reality. When you are feeling stuck and overwhelmed in your fitness journey it's often because you lack focus. You are thinking about too many things at one time which causes you to not know what kind of action to take. (I know, I've been there!) You would like to lose weight, tone up, have energy, build muscle, fit in your clothes with confidence, fix your rel...

In this episode I am talking all about maintenance calories. What they are, how to find yours and why they are so important. This will help you lose weight and keep it off for life. Finding the set point of your body is so important. In fact I would go as far as to say that if you do not know your maintenance calories (your body's happy place) you will not be able to ever have the body you wa...

If I could go back and begin my fitness journey all over again there are SO many things I would do differently! Starting with focusing on being strong and not skinny... that would have saved me a lot of time and allowed me to eat a LOT more calories! There are so many things that can distract you and cause you to not see results even though you are putting in the work. In this episode I talk about...

Do you ever look at someone and wonder how they are motivated to workout all the time?! I have definitely struggled HARD with feeling motivated in the past.  I tried to find a strong enough "why", tried to keep the promises I made to myself and still struggled to show up at times. In this episode I break down what motivation really is, how it can be different for everyone and how you can...

Keeping your workouts fresh and exciting while still seeing results can be a really BIG battle in your fitness journey. In this episode I talk about 7 ways you can spice things up while still building the body you want.  In my 14 year journey with workouts I have realized that if your workouts are fun but you don't see results... you will quit. On the flip side if your workouts are boring but...