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

In this episode of Fit Fueled and Busy, host Janine discusses strategies for maintaining your fitness and nutrition goals while eating out. She addresses common mistakes like saving calories for a big meal and ordering out of guilt. Janine offers practical tips including starting with protein, choosing fiber-rich produce, and allowing 'permission foods' to create balance, not restriction. She emphasizes the importance of ...

In this heartfelt episode of Fit Fueled and Busy, host Janine opens up about the challenges and emotions involved in raising a competitive gymnast while maintaining balance as a parent. Reflecting on the closure of her daughter's beloved gym, Janine discusses the complexities of finding a new training facility that matches their needs. She shares a profound conversation with friends, emphasizing the importance of giving onesel...

In this week’s mindset episode of Fit Fueled and Busy, host Janine delves into the importance of making and honoring commitments. She reflects on her own experience of missing an episode for the first time and emphasizes the connection between discipline and achieving meaningful results in any area, be it fitness, nutrition, or personal goals. Janine challenges listeners to fully commit to their existing promises without shortcuts ...

In this episode of Fit, Fueled, and Busy, the host discusses the importance of proper nutrition in preventing burnout, particularly for high-achieving women. Emphasizing the impact of balanced meals on cognitive performance, productivity, and emotional resilience, she provides practical tips for incorporating protein, carbohydrates, and healthy fats into breakfast, lunch, and dinner. The host shares her personal favorites and encou...

In this final episode of 2025, host Janine discusses her goals for 2026 on Fit Fueled and Busy. She outlines three main focuses: completing a half marathon in under two hours, growing Couture Fitness Coaching and the podcast, and embracing the principle of slowing down. Janine shares her personal experiences, motivations, and strategies for achieving these goals, highlighting the importance of balance, community, and intentional li...

In this episode of Fit, Fueled and Busy, host Janine explores the importance of setting intentional and meaningful health and fitness goals as we approach 2026. She emphasizes the need to look beyond vague resolutions and specific numerical targets, urging listeners to define their 'why' and how achieving their goals will improve their quality of life. Janine provides practical advice on creating SMART goals, implementing...

In this episode of Fit Fueled and Busy, host Janine shares creative and kid-friendly workouts to keep the whole family active during the holiday season. With busy schedules, unpredictable weather, and kids at home, she introduces three engaging workouts: the 12 Days of Christmas workout, a deck of cards workout, and a family marathon relay. Each activity requires no fancy equipment and focuses on making fitness fun and inclusive. J...

In this episode of Fit Fueled and Busy, host Janine provides practical strategies for maintaining control of your nutrition through the holiday season without feeling deprived. She emphasizes the importance of mindset, particularly moving away from 'all or nothing' thinking, and introduces the 80/20 holiday framework to balance healthy habits with indulgences. Janine shares five impactful tips, including prioritizing prot...

In this episode of Fit Fueled and Busy, host Janine discusses effective strategies to keep your energy up during the holiday season. She addresses common stresses like juggling schedules, holiday events, and shopping, and offers five non-negotiable tips: move daily, eat to fuel energy, protect sleep, be selective with commitments, and practice stress regulation. Janine also warns against skipping meals, stopping workouts, and over-...

In this episode of Fit Fueled and Busy, host Janine discusses the importance of developing a mindset of gratitude around health and fitness. She shares practical tips to shift focus from self-criticism to appreciation, such as starting the day with body gratitude, celebrating bodily capabilities, and reframing 'I have to' as 'I get to.' Janine also emphasizes the value of maintaining a wins journal, avoiding com...

In this episode of Fit Fuel and Busy, host Janine welcomes fitness enthusiast Hilary Roten to discuss strategies for staying committed to home workouts. They highlight the importance of consistency over motivation and share practical tips on building a cost-effective home gym using equipment like dumbbells, resistance bands, and a TRX machine. Hilary emphasizes the value of finding enjoyable exercise routines and suggests increment...

In this episode of Fit, Fueled, and Busy, host Janine shares her streamlined meal prep routine that helps her stay on track with her health and fitness goals. Janine walks through her step-by-step process for prepping meals in just 30 to 45 minutes, including her go-to recipes for breakfast and lunch. She provides insights on how to season and cook air-fried chicken, roasted potatoes, and sweet potatoes, along with a quick protein-...

Exciting Updates & Tools at Couture Fitness Coaching

In this episode of Fit Fueled and Busy, host Janine shares exciting updates from Couture Fitness Coaching, including the introduction of a new custom app designed to help clients stay on track with their health goals. Janine discusses the app's features, which include macro tracking, personalized workout plans, demo videos, and a private community forum. She emphasizes th...

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...