Mindin' My Wellness

It's finally here—the episode many of you have been waiting for: my birth story. While things didn't go exactly as planned, I still view it as a profoundly positive experience, and I'm thrilled to share every detail with you.

Join me as I recount the intense labor, the relentless contractions, and the critical decision to opt for an epidural. I'll highlight the incredible importance of having support, the need to stay flexible with ...

Transforming your eating habits and body at any age can seem like an uphill battle, but get ready to be inspired. In this client spotlight episode, I'm joined by Jamie, a proud graduate of The Macro Accelerator (TMA) program, who completely transformed her body at 40.

Jamie is a 41 year old teacher who has struggled with her relationship with food and exercise for most of her life. In 2023, she was introduced to the idea of macro co...

Is it ever too late to start strength training? You might be surprised to learn that the answer is a resounding no. To explore the transformative benefits of strength training, I'm joined by Angie Ward of @angiesfitfix.

Angie is a mom of 5 and a grandma to 2, so she knows how tough it can be to fit fitness into a busy lifestyle! In her 28 years of experience in the fitness industry, Angie has coached just about every fitness format,...

Are you ready to use protein to its full advantage? There is a reason I am known as the protein queen, and in this episode, I am going to share with you exactly how you can use protein for fat loss. 

I’ll be sharing how protein can boost satiety, reduce hunger, enhance caloric burn, and regulate blood sugar levels. I’ll also share practical tips for increasing protein intake without overloading with fats. 

So grab your head...

If you are a new mom entering the postpartum period and are looking for some honest, real-life advice and stories, then you are in the right place. In this episode, I am joined by Tayla Burke and Tori Dietz for a heartfelt discussion on navigating the postpartum period.

Tayla & Tori are the co-hosts behind Did We Just Become MILFS? the new mom podcast where they dive headfirst into the wild and wonderful world of motherhood whil...

Ever wondered if it's possible to reduce cellulite? In this episode, we're diving into the science behind cellulite and the myths surrounding all those creams and lotions that claim to eliminate it. Spoiler: they're not quite what they claim to be.

We'll explore what cellulite really is, how common it is (hint: 80 to 90% of women have it), and what factors contribute to its development. Plus, I'll share evidence-based strategies for...

If I asked about your fitness goals, chances are you’d say, ‘I want to lose fat and build muscle.’ But is it really possible to achieve both simultaneously?

In this episode, I'll delve into the complexities of body transformation and discuss why there's no one-size-fits-all answer. We'll explore the concept of nutrition periodization and how achieving sustainable progress often requires cycling through different phases while tuning ...

Have you heard of the term insulin resistance but are unsure what it means, let alone how it can affect your health and well-being? This is a hot topic that I have wanted to cover for some time, and I have finally found the guest for it – Dr. Morgan Nolte. 

Dr. Morgan Nolte is a board-certified clinical specialist in geriatric physical therapy. Recognizing a lack of preventative education and care that focused on reversing risk...

Are you excited about dining out but unsure how to log it in your food tracking app? Ever wondered if you need to spring for the paid version of MyFitnessPal? Join us for the final installment of our three-part series where I answer your top questions about making the most of your food tracking app.

In this episode, I'll share all my favorite hacks, tips, and advice to help you track your meals with precision—even when you're enjoyi...

Have you been missing tracking those licks, bites, and tastes into your food tracking app? Or maybe you are forgetting about that seltzer you had the barbeque on the weekend. Tracking these can often seem overwhelming, so in this episode, I am answering five more of the common questions I get asked about food tracking. 

I’m sharing my pro tips on tracking alcohol, my essential pre-logging tips and guidance on accurately logging...

Feeling overwhelmed and slightly lost when it comes to logging your macros in your food tracking app? You're not alone—my DMs are filled with people asking similar questions about using their food tracking app effectively. So, over the next three weeks, we'll dive into your questions to help simplify your food tracking.

I’ll be tackling your questions about whether to log foods as raw vs cooked, how to navigate creating recipes in t...

If your body isn’t absolutely wrecked after you strength train, did you even strength train? If you are nodding along to that sentence, prepare to have your mind blown. I am joined by Dr. Shannon of @dr.shannon.dpt to debunk common fitness trends and tell us why gentle consistency is the key to long-term muscle growth and overall health. 

Dr. Shannon is a former physical therapist and the founder of Evlo Fitness. Her goal is to...

Ever wondered if it's time to tweak your macros? Or maybe it’s been a while, and you are ready to dust off the macro assessment from last year and give it another go? Before you do, you need to listen to this bite-sized episode. 

Tune in to discover the five signs that it’s time to change your macros, from listening to your biofeedback to knowing when you have hit a plateau (hint: it takes longer than a week!). For anyone striv...

Transitioning through stressful life changes can make it tough to prioritize nutrition, even for a seasoned sustainable nutrition coach like myself. In today’s bite-sized episode, I’m getting real and vulnerable about my recent challenges with maintaining healthy food choices amidst the chaos of pregnancy and moving homes.

You'll hear firsthand how even those who teach nutrition can struggle. I'll dive into the one critical change I...

Are you a mama-to-be or a new mom wondering if you should track macros during your pregnancy or postpartum period? This episode is for you! 

I’m diving into trimester-specific nutrient needs, postpartum recovery, and practical tips for balanced meals. Plus, I’ll be sharing a small update from my own pregnancy journey, including strength training modifications and giving in to those cravings sometimes. 

Whether you're pregna...

Are you feeling bloated and frustrated? I’ve been in your shoes and know how tough it can be. That's why, in this episode, I'm joined by Hannah Aylward, a Certified Holistic Health Coach and Gut Health expert. We'll delve into why effective digestion involves much more than just the foods you eat, from the role of your nervous system to the importance of stomach acid levels. Plus, we discuss techniques like breathwork and meditatio...

Is there ever a perfect time to start working towards your body recomposition goals? In this episode, we're joined by Claire, a past client of The Macro Accelerator Program, who will inspire you to take that first step, no matter the timing.

In this episode, Claire shares her shift from high-intensity workouts that left her feeling stressed, to a sustainable strength training routine. She discusses the benefits of having a personali...

The countdown to summer (and all the fun that comes along with it) is on, but how can you navigate this season without sacrificing your body goals? I’ve got you covered my friends, with my 7 tips for navigating this summer, including barbeques, holidays, and events! 

From front-loading your day with protein to tracking your meals and staying hydrated, these strategies are designed to make your summer both enjoyable and healthy....

Ever wonder what hidden ingredients might be sabotaging your health goals? This episode could be the eye-opener you've been searching for. Join us as we uncover the truth about common food additives with Janine Higbie, a licensed Dietitian Nutritionist with a master's in Integrative and Functional Nutrition.

Janine specializes in women's health, focusing on hormones and fertility through early motherhood at her clinical practice, JH...