For this episode, I’m digging DEEPER into the conversations we’ve recently had around nutrition phases, mindset, and the bigger picture of structuring your year with intention. I want to break your questions down here, so you can apply these strategies to YOUR real life! We’re covering everything from how to set up your phases, how your workouts should shift for a cut, build, or maintenance, and how to plan for upcoming vacations. We’re also diving into why you can stay motivated ...
Aug 26
43 min
If you caught last week’s episode about structuring your year nutritionally for body recomp, this one’s your MINDSET wake-up call! This journey isn’t *just* about eating less, doing more cardio, and shrinking yourself into oblivion. That cycle of always dieting, cutting out foods, and feeling like you can’t do anything fun? It SUCKS, and is basically a one-way ticket to burnout! Here’s the truth: each nutritional phase (build, maintenance, deficit) comes with its own mental shifts and exp...
Aug 19
38 min
If you’ve ever wondered how I manage to feel good, look good, AND still enjoy my life year-round, today’s episode is for you! It’s not “magic”, or luck, or any big secret honestly. It’s intentional nutrition phases that I’m very strategic with, and have been dialing in for YEARS. And nooo - this doesn’t mean I’m living in “diet mode” or obsessing about my food 24/7. This allows me flexibility and food freedom, because I have a plan with “wiggle room”. Before you do any of this though, y...
Aug 12
49 min
I’m excited to welcome Liz Plosser to the podcast today! Liz has worked in health and media for years, from Self Magazine to stepping into her own brand to help women get stronger, healthier, and more empowered. She’s a mom, she’s been through the journey herself, and she gets it - especially the protein struggle we ALL deal with! In today’s episode, we dive deep into essential amino acids (EAAs), and why they’re such a game-changer for women. If you’re wondering WHY you may need these, t...
Aug 5
1 hr 3 min
I honestly can’t believe I’m saying this…but today’s episode is #200. And as of this week, we’ve officially hit 1 MILLION DOWNLOADS for Unf*ck Your Fitness. I’m not usually at a loss for words, but I’m feeling that way right now! To celebrate this huge milestone, I wanted to do a fun Q&A episode, based on your questions from Instagram! I’m answering everything from what motivates me now, to how I track on vacation, my favorite self-tanner, podcasts, and more. I’ve been reflecting a ...
Aug 1
40 min
You’ve probably heard the term “refeed day” thrown around. It may sound intriguing, especially if you’re deep into a cut and feeling drained. But…what *actually* is a refeed day, and do you need one? I talked about it a bit in the last episode (go listen to ep. 198 first if you haven’t yet), but I want to dive deeper in this episode! First off, a refeed day is NOT a cheat day, and it’s definitely not a license to binge. When done right, it’s a short and strategic break from your c...
Jul 29
20 min
I was recently asked the question “Should I refeed once a week if I’m in a calorie deficit?” I love this question (I always love when you send me your questions btw!), but honestly…it depends. Like most things in the health and fitness world, there’s no “one-size-fits-all” answer. Before you start talking about refeed days, carb cycling, or any other advanced strategies, you’ve got to ask yourself an important question: “Am I even in a consistent deficit to begin with?” The reality is...
Jul 25
19 min
Ever feel like your thoughts about food are nonstop? Like… you’re constantly thinking about what you should or shouldn’t eat, even when you're not hungry? That’s food noise, and those unwanted, intrusive thoughts about food that can seriously mess with your day-to-day life. I’ve had plenty of my own experiences with food noise (especially my early mom years when I chose to regularly dig my son’s pizza crust out of the trash - yep, true story)!! Diet culture really created shame ar...
Jul 22
32 min
Something that is NOT talked about enough is the emotional rollercoaster that comes with cleaning out your closet, because…it’s never *just* about the clothes. I recently tried on some of my favorite shorts that I’ve had for years, and they just fit…differently. I started spiraling, and my thoughts were going everywhere from “Should I keep them?”, to “Should I try to shrink myself back into them?!” Talk about a total mindf*ck moment!! The truth is, our bodies change, even when we’re get...
Jul 18
18 min
When it comes to the gym, it can almost feel like another planet with an entirely different language! Between the acronyms, weird phrases, and overly complicated terms, it’s no wonder you feel like you need a translator sometimes! In this episode, I’m breaking down common gym terms and lifting lingo in a way that actually makes sense. From reps and sets to volume and intensity, you’ll finally understand what the hell people mean when they say “progressive overload”, “time under tens...
Jul 15
34 min
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