Fit, Fueled, And Busy - a podcast for ambitious women juggling life, family, and fitness

In this final episode of 2025, host Janine discusses her goals for 2026 on Fit Fueled and Busy. She outlines three main focuses: completing a half marathon in under two hours, growing Couture Fitness Coaching and the podcast, and embracing the principle of slowing down. Janine shares her personal experiences, motivations, and strategies for achieving these goals, highlighting the importance of balance, community, and intentional li...

In this episode of Fit, Fueled and Busy, host Janine explores the importance of setting intentional and meaningful health and fitness goals as we approach 2026. She emphasizes the need to look beyond vague resolutions and specific numerical targets, urging listeners to define their 'why' and how achieving their goals will improve their quality of life. Janine provides practical advice on creating SMART goals, implementing...

In this episode of Fit Fueled and Busy, host Janine shares creative and kid-friendly workouts to keep the whole family active during the holiday season. With busy schedules, unpredictable weather, and kids at home, she introduces three engaging workouts: the 12 Days of Christmas workout, a deck of cards workout, and a family marathon relay. Each activity requires no fancy equipment and focuses on making fitness fun and inclusive. J...

In this episode of Fit Fueled and Busy, host Janine provides practical strategies for maintaining control of your nutrition through the holiday season without feeling deprived. She emphasizes the importance of mindset, particularly moving away from 'all or nothing' thinking, and introduces the 80/20 holiday framework to balance healthy habits with indulgences. Janine shares five impactful tips, including prioritizing prot...

In this episode of Fit Fueled and Busy, host Janine discusses effective strategies to keep your energy up during the holiday season. She addresses common stresses like juggling schedules, holiday events, and shopping, and offers five non-negotiable tips: move daily, eat to fuel energy, protect sleep, be selective with commitments, and practice stress regulation. Janine also warns against skipping meals, stopping workouts, and over-...

In this episode of Fit Fueled and Busy, host Janine discusses the importance of developing a mindset of gratitude around health and fitness. She shares practical tips to shift focus from self-criticism to appreciation, such as starting the day with body gratitude, celebrating bodily capabilities, and reframing 'I have to' as 'I get to.' Janine also emphasizes the value of maintaining a wins journal, avoiding com...

In this episode of Fit Fuel and Busy, host Janine welcomes fitness enthusiast Hilary Roten to discuss strategies for staying committed to home workouts. They highlight the importance of consistency over motivation and share practical tips on building a cost-effective home gym using equipment like dumbbells, resistance bands, and a TRX machine. Hilary emphasizes the value of finding enjoyable exercise routines and suggests increment...

In this episode of Fit, Fueled, and Busy, host Janine shares her streamlined meal prep routine that helps her stay on track with her health and fitness goals. Janine walks through her step-by-step process for prepping meals in just 30 to 45 minutes, including her go-to recipes for breakfast and lunch. She provides insights on how to season and cook air-fried chicken, roasted potatoes, and sweet potatoes, along with a quick protein-...

Exciting Updates & Tools at Couture Fitness Coaching

In this episode of Fit Fueled and Busy, host Janine shares exciting updates from Couture Fitness Coaching, including the introduction of a new custom app designed to help clients stay on track with their health goals. Janine discusses the app's features, which include macro tracking, personalized workout plans, demo videos, and a private community forum. She emphasizes th...

In this episode of 'Fit Fueled, and Busy,' formerly known as 'Boost Your Metabolism Over Age 30,' the host discusses the rebranding of the podcast and its new focus areas: nutrition, fitness, mindset, and real-life unfiltered topics. The episode addresses five common excuses people use for not prioritizing their health and fitness: lack of time, putting others first, perfectionism, lack of energy, and conflictin...

In this episode of the Boost Your Metabolism Podcast, Janine explores the pitfalls of obsessing over the number on the scale and how it can hinder one's fitness progress. She emphasizes the importance of focusing on body composition, muscle growth, and overall well-being instead of chasing a specific weight. Through client stories and personal experiences, Janine illustrates that true progress in health and fitness is measured...

Understanding Progressive Overload for Effective Strength Training

In this episode of the Booster Metabolism Podcast, host Janine dives into the fitness principle of progressive overload and its importance for building strength and muscle. She explains how strength training, done at least three times per week, preserves muscle mass, boosts metabolism, and offers numerous health benefits. Janine outlines various methods to achieve pr...

Janine from Couture Fitness Coaching breaks down the essentials of macro tracking in this week's episode of the Booster Metabolism Over Age 30 podcast. She explains why she doesn't follow a strict diet plan but instead focuses on monitoring calories and macronutrients (protein, carbohydrates, and fats). Janine covers how macros are calculated, their importance, and the guidelines set by the Institute of Medicine. She shar...

In this inaugural unfiltered episode, the host shares exciting changes to the podcast schedule and emphasizes the power of leading by example. The episode introduces a new structured approach with each week focusing on nutrition, fitness, mindset, and unfiltered discussions. The central theme revolves around the phrase 'more is caught than taught,' highlighting the impact of actions over words in influencing others. The h...

In this episode of the Booster Metabolism Podcast, host Janine shares how AI tools like ChatGPT can support your health and fitness journey, particularly by improving your mindset and discipline. Janine recaps previous discussions on using AI for nutrition and workout planning, emphasizing that mindset is often the key barrier to consistency. She offers practical examples of using AI to reduce decision fatigue and maintain structur...

Leveraging ChatGPT for Quick and Effective Workouts

In this episode of the Boost Your Metabolism Podcast, host Janine discusses practical strategies to integrate AI, particularly ChatGPT, into your fitness routine. Janine highlights how ChatGPT can help overcome decision fatigue by quickly generating workout plans tailored to your specific needs and available equipment. She emphasizes the importance of giving clear and detailed prom...

In this episode, we explore the benefits of using AI for meal planning and making your favorite recipes macro friendly.  We discuss how AI can reduce decision fatigue and streamline the meal prep process by providing customized meal plans, grocery lists, and recipe modifications to fit nutritional goals. Tune in to learn practical tips for leveraging AI to enhance your nutrition habits and save time.

00:27 The Challenge of Meal Plan...

Are you constantly starting over every Monday? Feel like you have to do everything perfectly — or not at all? You’re not alone.

In this episode, we’re breaking down one of the most common traps that holds women back from reaching their health, weight loss, and body composition goals: all-or-nothing thinking.

We’ll unpack:

• What all-or-nothing thinking actually is (and how to spot it)
• Why perfectionism keeps you stuck and inconsisten...

Is too much protein bad for your kidneys? Will your body “waste” anything over 30 grams in a meal? In this week's episode we’re busting the most common myths around protein intake—especially the fear of overdoing it. The truth is, most women aren’t eating enough protein, and it could be the missing link in your fat loss, energy, and hormone health.

 In This Episode:

• Why the “protein hurts your kidneys” myth isn’t backed by s...