Muscles and Malarkey

 Welcome to another episode of Muscles and Malarkey! 

Kat is a powerhouse—literally and professionally. She’s a Public Health Advocate, Competitive Powerlifter, Referee, and Certified Personal Trainer who’s deeply passionate about making real change in her community. 

In this episode of Muscles and Malarkey, we talk about the boulders of public health (not just the pebbles), why surface-level fixes aren’t enough, and what it’s going ...

 In this episode, I sit down with Holly, a cardiac rehab nurse with a wealth of experience and a passion for helping people take charge of their health. We go beyond the gym walls to talk about what proactive healthcare really looks like—from small daily habits to how the medical system supports (and sometimes misses) prevention. Holly shares what her day-to-day looks like working with cardiac patients, how recovery goes beyond phy...

In this episode of Muscles and Malarkey, we’re tackling a listener-suggested topic from Katie P—how to stay motivated when discipline just isn’t doing the trick. I’m sharing 10 practical tips to help you boost your motivation, from decreasing decision fatigue and prepping with intention, to trying out alternative strategies that actually work in real life. If you’ve been feeling stuck or just need a little push, this episode is ful...

In this episode of Muscles and Malarkey, I sit down with my friend and fellow lifter, Bridgette, for a conversation that goes beyond sets and reps. We dive into the mindset that fuels progress in lifting, the importance of finding your people in the gym, and why supporting other women in strength sports is a game-changer.

We also talk about the power of community, celebrating strength in all its forms, and lifting each other up—lite...

 Your body isn’t a trend—it’s yours. But for decades, society has treated women’s bodies like fashion statements, constantly shifting the ‘ideal’ from one extreme to another. From the heroin chic of the ’90s to the rise of the hourglass figure, these ever-changing beauty standards create a toxic cycle that leaves women chasing an illusion instead of embracing their own strength, health, and confidence. 

In this episode of Muscles an...

In the season 1 finale of Muscles and Malarkey, I'm tackling one of the most challenging yet rewarding times of the year: the holiday season. Join me as I share six effective strategies to help you stay flexible, care for yourself, and remember that every body is a good body—especially during the holidays. From managing family dynamics to guilt-free indulgences, this episode is all about making the season more enjoyable and le...

 In this episode of Muscles and Malarkey, I'm diving into the world of coaching to help you find your perfect match. Ever wondered if hiring a coach could take your fitness journey to the next level? I’ll start by exploring why you might need a coach, from pushing past plateaus to mastering new techniques, or staying accountable in ways you can’t on your own. But not all coaches are created equal! I’ll guide you through the gr...

In this episode, I dive deep into the crucial role muscle plays in aging gracefully and staying healthy. As we get older, building and maintaining muscle becomes even more important—not just for looks, but for longevity, mobility, and overall well-being. I'll break down the benefits of strength training for aging bodies, from preserving bone density to boosting metabolism and reducing the risk of injury. Plus, I'll share ...

Welcome back to Muscles and Malarkey! In this episode, I take a deep dive into some of the biggest fitness myths that have been circulating for years. From common misconceptions about, body mass, diet and "spot reduction", I’m setting the record straight. With real-life examples and scientific sources to back it up, I’ll walk you through the truth behind the myths and share how these misconceptions can impact your fitness...

Welcome back to Muscles and Malarkey! In this episode, I sit down with my long-time lifting partner, Emily, to talk about her journey from a gym beginner to competing in Weightlifting and Powerlifting meets. We discuss how she got into fitness, her experiences at different competitions, and share some useful lifting tips along the way. Expect a few thought-provoking hot takes and a lot of honest conversation about the ups and downs...

Welcome back to Muscles and Malarkey! 
In this episode, I dive deep into the mistakes I made when I first started lifting. Mistakes are part of the journey, but they’re also where we learn the most. I’m sharing some words of caution to help you avoid the pitfalls I fell into—like poor form and ego lifting. I also have some positive take aways and helpful tidbits sprinkled throughout the episode as well. 

Remember, everyone’s jou...

Welcome back to Muscles and Malarkey, where I'm diving into the essentials of nutrition to help you make informed choices for your fitness journey. Whether you're just starting out or looking to refine your diet, this episode is your go-to guide for understanding the basics of macronutrients and how they play a crucial role in fueling your workouts and achieving your goals.

In this episode, I’ll break down:

• Macronutrien...

Welcome back to Muscles and Malarkey! 
Ready to hit the gym but don’t know where to start? In this episode, I’ve got you covered! Join me as I break down the essentials of beginning your fitness journey, from understanding the basics of the different muscle groups, finding your "why", and crafting a workout routine tailored for beginners.

I’ll go over a sample workout program designed specifically for those n...

Welcome to Episode 2 of Muscles and Malarkey! I got some feedback after episode 1 and wanted to explain some things I touched on in the pilot episode. I also had a request to go over some common gym phrases as well as acronyms. This is a more educational episode for people who are very new in the gym. Is there anything that confused you when you first started working out? Let me know on insta at MusclesandMalarkey or email me at Mu...

Hello, and welcome to Muscles and Malarkey. In this episode I will be discussing a little bit about me and my history with fitness. I also discuss the purpose of this podcast and why I am here! Fitness is a tough realm to be in. People have questions! They want to know what to do and why they're doing it. Stick around and enjoy some laid back, educational content. I'm happy to have you here. 

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