Weights & Wine

The summer season provides us with so many BBQs, parties, pool days, beach days, outings and more. In this episode I go over the biggest foods we often cook or eat in the summertime, and how to make them more aligned with your health and fitness goals!

We all know by now, how important it is to be eating adequate protein daily, but which is actually more important - the quantity of protein or quality of protein? Take a listen to this weeks episode to find out!

Summertime is officially amongst us! From spending more time outside to eating more refreshing food choices, and staying on top of your hydration, we are going to talk about all the different ways the summer months can actually improve your health!

We’ve all seen creatine being promoted across many different channels, but what is the truth about creatine? What is it? What does it do? And most importantly - should women take it? The answer to those questions and a full detailed episode on what creatine actually is and its benefits is right here!

In this episode, we are going to talk about how to balance your nutrition when it comes to eating high protein and veggies along with more indulgent foods. One strategy that I personally use a lot is by looking at my diet like a bank account and in this episode, I am going to break down what exactly that means and how it’s helped myself and my clients.

In this episode, we delve into the art of setting and achieving goals. Whether it's health or fitness, mastering this skill can transform your life. We discuss actionable strategies, mindset shifts, and the importance of accountability. Join us as we uncover the secrets to turning dreams into reality.

We all know that we need to be eating adequate protein daily, so today we are talking all about the different ways to increase your protein throughout the day through whole natural foods, and not relying on protein powder to help us reach our daily goals

I’m officially a Mrs.!! In this episode, we are talking about how I prepared for my wedding day - what I did in terms of health and fitness leading up to the big day and what I did on the actual day our wedding

The hot girl walk era is still here and thriving! In this episode we are breaking down the hot girl walk and talking all about the different ways to improve your walk and some suggestions for how to make your hot girl the best walk ever each time

I can’t believe it’s been six years since I first step foot into a gym and began my own personal fitness journey! In this episode, I reflect back on all the challenges, the achievements, the ups and the downs, and all the in between on my life in the gym the past six years

Hot girl walks meet girl math in todays episode! We will be talking all the ways to balance your health and fitness and what girl math looks like when you’re a health and fitness girly

In this episode, I’ll be talking all about how I am preparing for our upcoming wedding! From diet switches to changing the way I work out, I’m spilling all the tea on how I’m getting wedding ready

It’s officially April which means summer is right around the corner! In this episode, will be talking all about different ways to get ready for summer, while prioritizing your health and fitness

In this episode, we are talking all about the latest craze: eating meat. What are the benefits of eating meat, what are the different types of meat, how much meat should we be eating, and so much more!

In this episode, we’re going to talk all about stretching - what it is, why it is so important for you to start at an earlier age, ways to make it more beneficial for you specifically, and more

In this episode, I will be reflecting on my glue gains journey (mainly how I went from no glutes to well-developed ones) and talking about why I decided to stop training glutes

Could drinking tea be the secret to your health and fitness goals? In this episode, I’ll be talking all about the benefits of drinking tea, what it actually is, what a dust, our bodies, and more!

This week is all about happy hour! We are going to be talking about different ways to navigate happy hour as a health and fitness girly, including what some plate options look like and the best drinks to order. As always, remember that life is all about balance and you can eat, drink and enjoy anything you want in moderation

In this weeks episode, I talk all about ways to break down your protein goals so they’re more attainable, and different ways to help reach them. One of my biggest hacks, as you can tell by the title, is to add protein into your coffee! I’ll be talking all about why this is such a key step you can take in order to reach your health and fitness goals

In this episode I’ll be sharing what, in my opinion, are some of the worst gym exercises you can do. These are exercises that have a higher risk than reward ratio, are more prone to injury, won’t help you build muscle, and more

In this episode I’ll be breaking down what my “2 Color Rule” is, what the benefits are and why you should incorporate it in your daily life

In honor of my 29th birthday, here are 29 health and fitness tips/lessons that I have learned along my fitness journey to help yours!

In this episode we will be talking all about strength training for women! Why is strength training important, benefits of strength training, different types of strength training and more

In this episode, we will be talking about the five biggest things that are in and five things that are out for 2024 as health and fitness girlies!

Whether you’re a newbie or an advanced lifter, everyone will most likely at some point or another go through a fitness plateau. In this episode we’ll be talking about ways to know, or sense that you’re in a plateau, how to overcome it, and tips on getting out of it