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

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...

In this episode of the Boost Your Metabolism After Age 30 Podcast, we’re discussing what’s changed — and what hasn’t — in the world of fitness, nutrition, and metabolism. We're sharing where our perspective has evolved, based on the latest research, personal experience, and real client results.

Whether you're navigating weight loss, metabolic health, or just trying to feel better in your body, this episode offers new insig...

In this episode, we’re busting one of the biggest nutrition myths out there: that carbs are bad for you.

Carbs have been demonized thanks to trendy diets like keto and years of diet culture telling us to cut, restrict, and fear entire food groups. But the truth? Carbs are not evil. In fact, they’re essential for energy, performance, metabolism, muscle building, and even thyroid health—especially for women over 30.

If you’ve been stuc...

Spring cleaning isn't just for your house! In this episode, learn how to refresh your fitness space, organize your kitchen, and reset your mindset for better results.

Why Spring Cleaning Matters for Your Fitness Journey

• Studies show a clean, organized environment reduces stress, improves decision-making, and increases motivation
• Removing clutter helps reduce decision fatigue and makes healthy choices easier
• Setting up your env...

In this episode Jo and Lauren share their firsthand experience with a 12-week fitness and nutrition challenge—what worked, what surprised them, and why the biggest transformations aren’t just about the scale. They break down the structure of their plan, including strategic nutrition, weightlifting, cardio routines, and the game-changing accountability of weekly coaching check-ins.

But here’s the real takeaway: lasting change doesn’t...

 In this episode, Jo dives into a topic that so many women can relate to—how to combat the "mom bod" and build your strongest, most resilient physique in your 40s and beyond.  We believe that all bodies are beautiful and powerful, but if you're feeling like your strength, energy, and muscle tone aren't what they used to be, there are actionable steps you can take to feel and function at your best.

In this episode...

In this episode Jo interviews Dr. Jessica Brown, an expert in exercise science from Carroll University. Dr. Brown discusses the concept of exercise as medicine, detailing how physical activity can prevent and treat chronic diseases such as diabetes, hypertension, and cancer. They cover exercise guidelines, the benefits of different types of exercise like strength training, cardio, and HIIT, and the importance of making exercise a h...

Have you ever felt stuck in a dieting cycle that leaves you tired, frustrated, and always in a calorie deficit? In this episode, Couture Coaches Jo and Leigh Ann break down the concept of reverse dieting, an approach to nutrition that helps you fuel your body, optimize your metabolism, and escape the rollercoaster of restrictive eating.

We’ll cover:

• What reverse dieting is and how it works.
• The benefits of eating more to achieve m...

In this episode, Jo and vegan/vegetarian coach Christie tackle one of the most common nutrition challenges: eating enough protein. They share personal stories about how increasing protein intake transformed their energy, health, and body composition, and dive into why protein is essential for boosting your metabolism and fat loss.

Jo and Christie also break down the difference between high- and low-protein foods, bust common protein...

Feeling out of shape and overwhelmed after the holidays? You're not alone! In this episode, Jo is joined by coaches Lauren and Leigh Ann to share practical, judgment-free strategies for starting fresh in January. Whether you’re looking to shed some holiday weight, build strength, or simply feel better, this episode is for you.

They’ll discuss:

• Why extreme diets and over-exercising don’t work—and what to do instead.
• Small, sus...