Bad Bitches Make their Beds

Learn how to become one with nature and experience the pure ecstasy of this freakin' earth! I dive into my personal journey with the outdoors: how I started to like it, where I have been, the coolest things I have seen with my own 2 eyeballs, etc. I also explain exactly how to dabble with hiking for any fitness or experience level. And lastly, hiking alone as a woman is an art, so listen for some of the best tips (we love our woman strong, independent, and prepared for any situation).

⚡️ Song of the Week: We Found Love//Rihanna & Calvin Harris

⚡️ Amazon Prime Rec: The Map of Tiny Perfect Things

⚡️ New Music Artist: Dayglow

⚡️ Challenge of the week: get outside!

⚡️ Alltrails app: https://www.alltrails.com/

If you like what you hear, please share with the people you love!! Find me on instagram @BBMBpodcast :)

Part 2 of the low back pain journey, but this time we are learning how to fix the problem! I go through both anterior and posterior pelvic tilts while giving applicable exercises/stretches to help whatever issue you are dealing with. Start implementing these practices today to work towards pain-free living 💪🏼  If you have sharp or stabbing pain, numbness, or pain that shoots down your leg, please see a professional. 

⚡️ Supplementary Videos: @BBMBpodcast on instagram

⚡️ Artist to Look Up: Rostam

⚡️ Challenge of the Week: Assess and start to fix your low back pain! 

If you like what you hear, please share with the people you love!! Find me on instagram @BBMBpodcast :)

Come on this journey with me as I talk about how to assess low back pain: what kind, where it's coming from, and what may be causing it! I walk you through my own struggles with LBP and go through questions from listeners :) Learn how to assess your own LBP and stay tuned for part 2 to learn how to correct it!

⚡️ Pelvic tilt resources: https://www.issaonline.com/blog/index.cfm/2019/pelvic-tilt-what-is-it-and-how-do-you-correct-it

⚡️ Song recommendation of the week: I Wanna Get Better//Bleachers

If you like what you hear, please share with the people you love!! Find me on instagram @BBMBpodcast :)

It's a Valentine's Day special "Mikala Tells All" episode! I had listeners send in juicy questions for me to answer. Come take a look inside my brain and hear everything from my opinion on BeachBody to my worst date to my tried and true coffee order. Honestly there is no structure to this episode, but that's what makes it so fun. Don't miss out on my rant about men objectifying women and personal terrifying experiences I have had (love to see it). Come take a journey with me :)

⚡️ Song of the Week: Hold my Hand//Jess Glynne

⚡️ Hulu Rec: Nice Girl Like You

⚡️ New Music Artist: Brent Faiyaz

⚡️ Challenge of the week: tell all the important people in your life that you love them

If you like what you hear, please share with the people you love!! Find me on instagram @BBMBpodcast :)

In this part 2 of 2, Sophie Puente, MS, RDN, LDN talks dirty to us about gut health and wtf is actually going on inside our bodies. We also dive into which supplements are useful and which supplements are fake news! Hitting more topics such as the value of a preworkout, how long the anabolic window is, examples of nutrient-dense snack/lunch ideas, and more. Sophie also goes through a full day of eating (we love getting specific) and SLAPS us in the face with tons of examples of foods we can incorporate more into our day!

⚡️ For more nutrition resources, refer to the American Dietary Guidelines: https://health.gov/sites/default/files/2019-09/2015-2020_Dietary_Guidelines.pdf

⚡️ Legion Athletics: https://legionathletics.com

⚡️ Weekly Challenge: www.localharvest.org

If you like what you hear, please share with the people you love!! Find me on instagram @BBMBpodcast :)

Welcome guest star and registered dietician, Sophie Puente to the mic! Sophie coming on to talk all things nutrition. In this part 1 of 2, Sophie and I cover the massive topic of counting calories vs macronutrients. She hints on how to actually calculate how many calories you need in order to lose or gain weight (hint is linked below), as well as explains all you need to know about protein. We spill the tea on value of intermittent fasting AND whether or not organic food is worth the hype if you're ballin' on a budget!

⚡️ For more nutrition resources, refer to the American Dietary Guidelines: https://health.gov/sites/default/files/2019-09/2015-2020_Dietary_Guidelines.pdf

⚡️ Harris Benedict Equation for general population and Cunnigham equation for leaner individuals: https://www.acefitness.org/certifiednewsarticle/2882/resting-metabolic-rate-best-ways-to-measure-it-and-raise-it-too/

⚡️ RP Nutrition App: https://www.rpdiet.app/

If you like what you hear, please share with the people you love!! Find me on instagram @BBMBpodcast :)

This episode is a hot mess of societal beauty standards, body positivity, and how the f*ck to build self-confidence. I also share BBMB listener's body insecurities (anonymously), profoundly demonstrating just how human we all are. Let's dive in folks! 

If you like what you hear, please share with the people you love!! Find me on instagram @BBMBpodcast :)

So you have a workout program..... now what? Having the best workout program in the world doesn't mean you are going to actually do it. Hear actionable steps on how to get yourself to the gym (or the home gym #COVID). Let's stop thinking of exercise as a chore, and turn it into a lifestyle! 

If you like what you hear, please share with the people you love!! Find me on instagram @BBMBpodcast :)

Buckle in for this information heavy episode. Grab your notebook, my free exercise programming template, and a snack because we are diving into the logistics of how the f*ck you create a workout program. Stop doing instagram swipe videos and start doing something that will give you tangible progress- 100% satisfaction guaranteed or your money back :)

If you like what you hear, please share with the people you love!! Find me on instagram @BBMBpodcast :)

How to be single and not hate your life! Mikala takes a deep dive into what being single actually means, how to enjoy it, and why it's a season in your life that you won't want to waste. Stop fantasizing about unrealistic  relationships goals and start paying attention to the most important relationship- the f*cking one with yourself!

Thank you for listening my sweet sweet angels. Leave a review on apple podcasts or find me on instagram @BBMBpodcast :)