The Fit & Fulfilled Show
The Fit & Fulfilled Show is for busy professional women who are tired of feeling exhausted and overwhelmed. If you're ready to improve your health, boost your energy, shift your mindset, and feel confident and strong in your body, this wellness and lifestyle podcast is for you. Host Soraya Russell, a Certified Macro Nutrition Coach, Mindset Coach, and Lifestyle Transformation Coach, empowers you to create sustainable habits that actually work with demanding careers. Each episode delivers practical strategies for creating healthy habits, nutrition, movement, energy management, mindset shifts, confidence building, sleep optimization and more—all designed for women who want to feel as confident in their body as they do in their career. New episodes weekly with actionable advice for busy professional women who refuse to settle.
Episodes
In this episode, Soraya breaks down the new way to lose weight in 2026 using a holistic approach. You'll learn why old methods fail, and discover the three essential pillars that create lasting results without burnout.
Want to lose 20-50 pounds without giving up your favorite foods? Click here
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In this episode, Soraya reveals why all-or-nothing thinking is sabotaging your weight loss and how to break free from the perfectionist mindset that keeps you stuck in endless cycles of "starting over Monday."
Want to lose 20-50 pounds without giving up your favorite foods? Click here
Connect with the Fit & Fulfilled Show on Social:
Instagram | Tik Tok | Youtube
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In this episode, Soraya breaks down the pros and cons of hiring a personal trainer, nutritionist, or both. You'll discover what each professional actually provides, when you need one versus the other, and the hidden integrated approach that gives you more support for less money.
Want to lose 20-50 pounds without giving up your favorite foods? Click here
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In this episode, Soraya reveals the complete roadmap for women over 35 to lose 30 pounds. You'll discover why the strategies that worked in your 20s don't work anymore, the exact timeline to expect, and the essential elements that actually work for your body after 35. including strength training protocols, protein targets, strategic meal planning and why sleep and stress management are metabolic medicine.
How to Start Your Weight Loss Journey During the Holidays (Instead of Waiting till January) | Ep. 16
In this episode, Soraya reveals why waiting until January to start your weight loss journey is costing you 9-15 pounds and the exact strategy to start during the holidays. You'll learn why now is the best time to build lasting habits and the "December Advantage" strategy for navigating parties and family dinners.
Want to lose 20-50 pounds without giving up your favorite foods? Click here
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In this episode, Soraya reveals exactly how to enjoy Thanksgiving dinner without gaining weight or feeling guilty. You'll learn 7 strategic approaches to navigate family gatherings, handle food comments with confidence, and create movement traditions that help you stay on track while still enjoying all your favorite foods.
Apply for the Fit & Fulfilled Academy to access our Exclusive Black Friday Offer HERE
Your doctor just told you that you're pre-diabetic, or you're worried about your family history and want to prevent it from happening. In this episode, Soraya shares the exact step-by-step plan that's helped dozens of clients reverse their pre-diabetes and prevent it from developing in the first place.
Want to lose 20-50 pounds without giving up your favorite foods? Click here
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In this episode, Soraya shares the 5 questions to ask yourself to determine if you can/should do it yourself or if you should get professional help with weight loss.
Want to lose 20-50 pounds without giving up your favorite foods? Click here
Connect with the Fit & Fulfilled Show on Social:
Instagram | Tik Tok | Youtube
Connect with Soraya on socials:
Instagram | Facebook | Tik Tok | Youtube
Love the Sho...
In this episode, Soraya breaks down the science behind food cravings and how to get rid of them. You'll discover evidence-based strategies to manage cravings naturally while still enjoying the foods you love.
Want to lose 20-50 pounds without giving up your favorite foods? Click here
Connect with the Fit & Fulfilled Show on Social:
Instagram | Tik Tok | Youtube
Connect with Soraya on socials:...
In this episode, Soraya reveals how to enjoy Halloween and holiday parties without gaining weight. You'll learn the strategic party plate method, how to handle social food pressure, smart alcohol strategies, and recovery protocols that actually work for busy professional women.
Want to lose 20-50 pounds without giving up your favorite foods? Click here
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In this episode, Soraya reveals the science behind why 95% of people regain their weight and the specific strategies used by the 5% who keep it off permanently. You'll learn about reverse dieting to restore your metabolism, how your relationship with food determines your maintenance success, and the psychological skills that prevent rebound weight gain.
Want to lose 20-50 pounds without giving up your favorite foods? Click...
In this episode, Soraya reveals the 5 signs of an unhealthy relationship with food that keep busy professional women trapped in cycles of guilt, restriction, and food obsession. You'll learn practical strategies to quiet food noise, and develop the food freedom that supports your health goals without the mental drama.
Want to lose 20-50 pounds without giving up your favorite foods? Click here
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In this episode, Soraya reveals time-efficient healthy habits for women who don't have a lot of time. You'll learn how to shift your mindset from "I have no time" to finding creative solutions, plus discover game-changing strategies like executive assistant approach, AI meal planning, and strategic snack placement.
Want to lose 20-50 pounds without giving up your favorite foods? Click here
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In this episode, Soraya reveals the realistic strategies to achieve your weight loss goals before the end of 2025. You'll learn sustainable methods that work through the holidays to create lasting results.
Want to lose 20-50 pounds without giving up your favorite foods? Click here
Connect with the Fit & Fulfilled Show on Social:
Instagram | Tik Tok | Youtube
Connect with Soraya on socials:
Instagra...
In this episode, Soraya explores the counterintuitive Law of Detachment and how releasing desperate energy actually accelerates weight loss results. You'll discover why obsessing over the scale blocks progress and learn a simple process to make weight loss happen effortlessly.
Want to lose 20-50 pounds without giving up your favorite foods? Click here
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I...
In this episode, Soraya reveals the science behind why weight loss feels harder during perimenopause and menopause, and shares the exact strategies that work when your metabolism has slowed down. You'll learn how to work with your changing hormones to finally see sustainable results.
Want to lose 20-50 pounds without giving up your favorite foods? Click here
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In this episode, Soraya explains why willpower alone can't stop stress eating and shares practical strategies that work when you're dealing with demanding deadlines, difficult clients, or back-to-back meetings. You'll discover the science behind why your brain craves sugar when stressed and learn techniques to surrender to emotions instead of feeding them.
Want to lose 20-50 pounds without giving up your fav...
In this episode, Soraya breaks down her comprehensive roadmap for losing 20 pounds in a way that actually lasts. You'll learn why most people's timeline expectations are completely wrong, how to create a sustainable calorie deficit without starving yourself, and the most effective exercises for busy professionals.
Want to lose 20-50 pounds without giving up your favorite foods? Click here
Connect with t...
In this episode, Soraya shares her proven 10-point system for building habits that actually stick, even when your schedule is unpredictable or your job is demanding. You'll learn strategies like planning for your menstrual cycle, the minimum viable habit, and the "good enough" mindset.
Want to lose 20-50 pounds without giving up your favorite foods? Click here
Connect with the Fit & Fulfilled Sh...
In this episode, Soraya reveals 10 science-backed strategies that high performers use to maintain consistent energy from morning to evening, even with demanding careers. You'll discover why caffeine isn't a long-term solution and learn practical habits like strategic hydration timing, protein optimization, and creating an energetic environment that actually work for busy professional women.
Want to lose 20-50 pou...
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