Fat Loss Simplified | Strength for Women, Burn Fat, Build Muscle, Lose Weight Fast, Meal Prepping, Tone & Define

You’re trying to stick to your calorie deficit, and you’re choosing healthy foods. But by the end of the day, you’re starving—and that’s leading you to eat more than you planned, making real fat loss feel impossible.

In this Q&A Tuesday episode, I’m explaining exactly why this happens and what you can do about it. I walk you through the Protein Leverage Hypothesis, a study-backed framework that explains how getting your protein...

Vacations are meant to be fun—but let’s be honest for a second, they can also feel stressful when you’ve been putting in serious work at the gym.

The good news? You don’t have to choose between enjoying your trip and staying consistent. In this episode, I’m breaking down my top 8 travel tips to help you stay aligned with your goals without losing the freedom and fun of being away.

Whether you’ve got a beach trip coming up, a weeken...

From Easter candy to backyard BBQs to last-minute dinner invites—this season makes it feel almost impossible to stay on track with your fat loss goals.

In this Q&A Tuesday episode, I break down how to navigate social events and enjoy fun food along the way. Whether you’re staring down a buffet table or debating a second slice of cake at your kid’s birthday party, you’ll walk away with a strategy that feels doable —and still let...

In this raw and honest conversation, I’m joined by Robert Sikes—natural bodybuilder, entrepreneur, and (literally) the leanest man in the world. We talk about what it actually takes to get that lean, what it costs physically and mentally, and why chasing “leaner” isn’t always better.

We also unpack both of our personal journeys through disordered eating, unrealistic standards, and the pursuit of something deeper than a six-pack. Th...

In today’s episode, I’m breaking down what it really looks like to prioritize your health when your schedule feels anything but flexible. We’re going to unpack the real reason consistency feels so hard (hint: it’s not laziness or lack of discipline) and walk through the small shifts that make taking care of yourself feel doable again.

Because fitness should fit into your life—not take it over.

What You’ll Learn in This Episode:

You don’t need to cut out pizza, ice cream, or your favorite snacks to lose fat. But you do need to be smart about how you work them in.

In this episode, I’m breaking down how to actually use the 80/20 (or 90/10) rule in a way that supports your goals—instead of quietly sabotaging them. We’ll talk about one of the most common mistakes people make with flexible dieting, how to fix it, and how to build a way of eating that works for ...

If you’re not seeing results in the gym like you’d hoped, you might be overlooking one of the most common (and most ignored) fat loss roadblocks: stress.

In today’s episode, I’m answering a listener’s question: “Can stress really be the reason I’m not losing fat?”

We’ll walk through how stress affects your metabolism, what it’s doing to your body behind the scenes, and how to start reducing the hidden stressors that might be holdin...

Are you tired of the annual “get summer body ready” panic?

Every year around this time, the pressure ramps up to shrink yourself into someone else’s version of confidence—and fast. But let’s be honest… that’s miserable. And it doesn’t have to be that way.

In this episode, we’re flipping the script on what a “summer body” actually means—and how to feel proud of yours without crash dieting, cutting carbs, or burning out by June. You'...

Ever feel like you know exactly what you should be doing—eating better, moving more, getting your workouts in—but you just can’t seem to actually get yourself to do them?

In today’s episode, I’m answering one of the most common questions I get: “What should I do when I don’t feel motivated?” We’ll unpack why motivation isn’t something you can rely on—and how to take action even when you’re not feeling it.

If you’ve ever struggled w...

One of my clients recently asked, “How much bread can I eat and still lose weight?” It’s a fair question—especially when social media makes it sound like eating toast is the reason why your jeans won’t button.

In today’s episode, I’m sharing a real coaching call conversation where we unpack that exact question. You’ll learn what actually matters when it comes to eating bread, how to make smarter food decisions, and why cutting out ...

If you’ve ever felt like you’re doing all the right things—tracking your food, hitting your workouts, drinking your water—but the scale still keeps bouncing around like a toddler on a sugar rush... this episode is for you. Today, I break down one of the most common and confusing frustrations people face when trying to lose fat: why the scale goes up and down even when you’re sticking to the plan. More importantly, you’ll learn what...

In this episode, I welcome Megan Hardy, the founder of Fitness Uncharted, for an in-depth discussion on reverse dieting—what it is, how it works, and how it can help you eat more while still achieving your fat loss goals.

If you've ever wondered how some people seem to be able to eat more food while still losing fat, this episode dives into the nuanced science behind metabolism, calorie deficits, and strategic calorie increases to ...

Feeling lost in the sea of conflicting fitness and nutrition advice? One day carbs are the enemy, the next day they become the food you can't live without. Some say you need six meals a day, others promote fasting. So how do you separate fact from fiction and find a sustainable approach that actually works for you? In this episode, we tackle one of the most frustrating challenges in the health and fitness space: deciphering what’s ...

You know protein is important for building muscle, boosting metabolism, and keeping you full, but actually hitting your daily target? That’s where things get tricky. In this episode of Fat Loss Simplified, I break down four simple steps to make sure you’re getting the protein your body needs—without over-complicating it or feeling overwhelmed. If you’ve ever wondered, “How much protein do I really need, and how do I get it consiste...

Today’s episode is inspired by two very different messages I received this week—one from a client who’s thriving and another from a frustrated stranger on YouTube. These contrasting perspectives open up a powerful discussion about fat loss, mindset, and how we often misinterpret the real obstacles in our way. If you’ve ever felt stuck, frustrated, or convinced that your circumstances are holding you back, this episode is a must-lis...

Life gets busy. Whether it’s work, family, or just the unexpected chaos of life, it’s easy to fall into the trap of thinking that if you can’t work out consistently, your body composition is going to suffer, undoing all the hard work you’ve put in to feel strong, lean, and confident. But what if I told you that taking breaks from training doesn’t set you back nearly as much as you think? In today’s episode, we’re diving into two fa...

We often think fat loss comes down to calories, workouts, and meal plans—but the biggest thing holding most people back isn’t in the gym or the kitchen. It’s in their head. Overthinking, second-guessing, and emotional attachment to short-term results are the real progress killers. In this episode, I break down why this happens and give you a simple five-step framework to break free and start seeing consistent results. If you’ve eve...

Think you need to track every macro or ditch your favorite workout to speed up fat loss? Think again. In this episode, I’m breaking down a simple (and totally doable) way to accelerate fat loss without overhauling your routine. And here’s the kicker—you might not even need to change what you’re eating at all. Instead, a few small tweaks could make all the difference. If you’re ready for a practical, sustainable way to level up your...

If you’ve ever felt like fat loss is an uphill battle—where some days you’re fired up and ready to hit the gym, and other days you just want to melt into the couch—this episode is for you. The truth is, motivation is not the key to long-term success. Instead, your habits, daily structure, and environment play a much bigger role in whether you stay consistent or keep starting over every Monday.

In today’s episode, we’re breaking dow...