Here's the Deal: Fitness, Nutrition, & Mindset for People Who Don't Want Life to Suck

In today’s episode, we go deep into the real foundations of fat loss, muscle retention, and sustainable health - the stuff that actually works long-term, not the Internet quick fixes that make you miserable. We break down what a moderate, respectful calorie deficit actually looks like, why most people are eating far too little to see progress, and how to calculate a simple, sane starting point you can trust. We dig into the messy m...

In today’s episode, Heather Adams, Strength and Nutrition coach and mom of 6, joins us to share her own fitness journey, from a shy, timid kid who was afraid to try anything new… to playing tackle football and qualifying to run the Boston Marathon and becoming a personal trainer and dedicated coach who is helping women achieve “peaceful striving” in their health, nutrition, and fitness goals.

We chat all about the importance of appr...

In today’s quickie, we sit down to wrap up the year with full hearts and a whole lot of gratitude. We talk about what this podcast has meant to us - how it’s become one of our favorite parts of the week, a place where we get to share honest conversations about health, fitness, motherhood, coaching, mindset, and everything in between. Your stories, your support, and the way you share how these episodes impact your life genuinely kee...

In today’s episode, Melissa Ostash joins us to dig deep into something so many women quietly wrestle with: comparison, self-trust, emotional eating, body image, and that “mean girl voice” in our heads that never seems to fully go away. We talk about the power of autonomy - truly listening to your body, honoring when something “clicks,” and allowing yourself to be content instead of endlessly chasing smaller, tighter, leaner.

We also...

In today’s episode, we’re answering your questions on GLP-1 medications, strength training, fat loss without tracking, habits, and how to navigate this wild wellness landscape without losing your mind (or your muscle). We dig into what smart, sustainable strength training looks like if you’re on a GLP-1, how to protect your muscle mass and your heart, and why progressive overload and consistency still matter more than any “quick fi...

In today’s episode, I’m literally on the walking pad with a baby in the wrap while Amy’s in her office and surprise guest Beth is joining us from the car - because this is real life and we always make it work. We dove into a topic that’s been popping up nonstop in our communities lately: intermittent fasting, autophagy, inflammation, and all the fear-based protocols targeting women, especially menopausal and perimenopausal women. T...

In today’s episode, we explore what it really looks like to rebuild your identity when the version of you that once felt solid starts to crumble. From childhood athletics to college rowing to navigating an exercise-driven eating disorder, Bri shows us why identity isn’t fixed - it’s shaped, stretched, broken, rebuilt, and reclaimed over and over again. Instead of asking “Who am I without achievement?” we shift the focus to intuitio...

In today's episode, we dive into the holiday season, touching on everything from festive treats to complex family dynamics. We discuss the blend of excitement and stress this season can bring, especially when it comes to maintaining nutrition and wellness goals amid endless gatherings and abundant holiday foods. We also explore the importance of mindful choices, setting realistic boundaries, having realistic expectations, and recog...

In today’s episode, Josh Hillis joins us again for a practical and refreshingly honest conversation about skill-building, emotional eating, perfectionism, and the messy, human reality of behavior change. We dive into what it really means to practice eating skills, why the checkbox is the practice, not the outcome, and how the pursuit of excellence looks a whole lot more like peaceful striving than perfection. Josh breaks down the “...

In today’s episode, we unpack what willpower actually is (and isn’t), why the old “finite battery” idea is outdated, and how mindset plus environment design beat white-knuckling every time. Instead of asking “How do I get more willpower?” we shift the focus to systems, routines, and practical conditions that make the healthy choice the easy choice so you don’t have to rely on grit alone.

We get super tactical for real life: holiday ...

This week, we’re diving into the messy, human middle between “grit” and “grace,” the space where real change actually happens. I share how I’m navigating life five-and-a-half weeks postpartum while still training, plus Amy and Meri break down clear, practical definitions of grit, grace, and the sneaky ways perfectionism and “toxic grace” can derail us. If you’ve ever graced yourself right out the door of trying, or white-knuckled a...

In today’s episode, I share some personal reflections on the often-stigmatized topic of overeating, particularly in the aftermath of holiday indulgence. I talk about my own Easter “nutritional chaos,” and realistic expectations with your relationship with food. With a mix of humor and sincerity, the discussion turns to the difference between overeating and binge eating, emphasizing that the former is a normal part of life and not s...

On today’s episode, Shannon Collins (@thegymnurse) joins me to her personal story of overcoming health challenges and we bond over similar histories and starting points in fitness, social media, and as coaches. We discuss the oft-overlooked importance of progress pictures and the tendency people have to over-analyze them in an unhelpful way.

We discuss gym culture, fostering a welcoming gym environment, overcoming gym anxiety, devel...

If you’ve ever hit a weight-loss goal and then asked yourself, “Now what?”, this episode is for you. In today’s episode, we tackle the messy mindset shift around maintenance and your questions about it. We dig into why it feels scary, how it’s misunderstood, and what it really takes to stay consistent without sliding back into old habits or getting stuck chasing the scale forever. Maintenance isn’t about “going back to normal,” it’...

If you’ve ever wondered what “intuitive eating” really means beyond the Instagram buzzwords, this episode is going to give you the clarity you didn’t know you needed.

In today’s episode, Registered Dietitian and Intuitive Eating Counselor Jessy Barron joins us again! This time, to unpack the nuance, the misconceptions, and the surprising overlap between intuitive eating and responsible fat loss. Jessy brings her expertise as an intu...

In today's episode, we answer listener questions all about STRENGTH TRAINING.

We discuss how a post-mastectomy woman can train toward her first pull-up (spoiler: yes, it’s absolutely possible), and how to use smart progressions like hangs, inverted rows, and eccentrics to build the right kind of strength. We also break down the differences between pull-ups, chin-ups, and neutral-grip variations so you can choose the option that fits...

Samara Toby (@nomeatmacros) is a certified macro coach specializing in plane-based eating. She has been vegetarian for over 20 years and saw a need for coaches who understand the intricacies of a plant based diet. Even if you’re an omnivore, you will gain so many valuable insights from our conversation, as we branch far beyond plant-based eating.

Samara breaks down the importance to incorporating plant-based proteins into meals, whe...

In today’s episode, we answer listener questions!

We have a candid conversation about whether bulking is necessary for muscle gain or if it can be achieved while in maintenance, discussing the pros and cons of a bulk, and the importance of intentional training. We discuss what constitutes a true “plateau” and how to measure progress beyond just the scale, the importance of consistency, and why it's crucial to redefine or clearly def...

In today’s episode, we’re joined by Dr. Lauren Colenso-Semple, a muscle physiology researcher, science communicator, and co-owner of MASS Research Review. She's one of the experts actually doing the research, and she’s here to break down the fitness noise and help you make sense of it.

We get into cycle syncing myths, creatine hype for brain health, collagen for skin, hair, and nails, inflammation, and the weighted vest walking tren...