In this episode of The Balanced Body Podcast, I'm taking you behind the scenes of week 1 of my fat loss phase and walking you through the exact protocols I'm using—without the perfectionism, all-or-nothing thinking, or "eat 1200 calories and suffer" vibes.

I break my approach down into three simple buckets—nutrition, activity, and recovery—and share the real numbers I'm using right now: my calorie range, protein and fiber goals, step target, lifting split, cardio plan, sleep goals, and how I'm actually managing stress in this season of life as a coach, mom, and human.

You'll also hear how I track my data (without obsessing), what my week 1 weigh-ins looked like, and why the weekly average matters way more than any single "spike" on the scale.

✨ In this episode, you'll hear:

• The exact protocols I'm using for calories, protein, fiber, steps, strength training, cardio, sleep, and stress

• How I think about health-promoting habits first—and fat loss as the bonus

• Why trying to overhaul everything at once feels like bringing home a newborn (aka totally overwhelming)

• How I use weekly averages (not daily perfection) to assess progress

• My real week 1 stats: calories, steps, workouts, cardio, and the ~0.9 lb change on the scale

If you're tired of feeling like fat loss means misery, obsession, or "starting over on Monday," this episode will help you see how focusing on simple, consistent protocols can change your body and make your life feel better at the same time.

👉 If you enjoy this episode, hit subscribe so you don't miss what's next. And if you laughed, related, or had an "oh my gosh, me too" moment, send me a message on Instagram @laurabfit — I'd love to hear from you!

Connect with Laura:

Instagram: @laurabfit

Website: www.laurabfit.com

Local to Willow Glen and looking for small group strength training classes to help you build muscle, feel confident, and stay on track week after week (no matter how busy life gets)?Join BStrong Small Group Training! Book your first class free.

If you're ready to learn exactly how to lose 10-20lbs pounds while still enjoying your life--so you can go out for pizza on a Friday, hit your workouts even on busy weeks, and wake up every Monday without feeling like you're starting over, get on the waitlist to join my signature group weight loss program, The Balanced Body Method.

In this episode of The Balanced Body Podcast, I'm opening up about what happens before a fat loss phase — the prep work that makes everything easier, more sustainable, and a lot less chaotic.

From wrapping up my postpartum fat loss in May, to choosing a summer at maintenance, to rebuilding routines and awareness before re-entering a deficit — this is the behind-the-scenes of how I set myself up to follow through when life is busy (hello, toddler snacks and wedding travel).

This episode is part strategy, part mindset shift, and a reminder that you don't have to live in a calorie deficit to make progress. Building foundations first is what protects your energy, your sanity, and your results.

✨ What you'll hear in this episode:

• How I used biofeedback to know it was time to pause fat loss (and why ~16–20 weeks is my sweet spot)

• Why I chose a summer at maintenance — and didn't lose progress

• The "awareness → foundations → fat loss" approach I use with clients before any deficit

• Three simple strategies I used to navigate emotional eating with a toddler around

If you've ever felt ready for change but overwhelmed by everything you "should" do, this episode will remind you to start small, build awareness, and let the foundations carry you into fat loss when the time is right.

👉 If you enjoy this episode, hit subscribe so you don't miss what's next. And if you laughed, related, or had an "oh my gosh, me too" moment, send me a message on Instagram @laurabfit — I'd love to hear from you!

Connect with Laura:

Instagram: @laurabfit

Website: www.laurabfit.com

Local to Willow Glen and looking for small group strength training classes to help you build muscle, feel confident, and stay on track week after week (no matter how busy life gets)?Join BStrong Small Group Training! Book your first class free.

If you're ready to learn exactly how to lose 10-20lbs pounds while still enjoying your life--so you can go out for pizza on a Friday, hit your workouts even on busy weeks, and wake up every Monday without feeling like you're starting over, get on the waitlist to join my signature group weight loss program, The Balanced Body Method.

In this episode of The Balanced Body Podcast, I'm opening up about one of the most transformative parts of my journey: postpartum fat loss.

From gaining 45 pounds during pregnancy, to navigating sleep deprivation, anxiety, and postpartum insomnia, to slowly rebuilding my strength and confidence — this is the real story behind my journey, without the pressure to "bounce back."

This episode is part reflection, part reality check, and a reminder that postpartum fat loss doesn't have to mean rushing to get your old body back. It's about healing, rebuilding, and learning how to take care of yourself in this new season of life.

✨ What you'll hear in this episode:

• Why I don't believe in "bounce-back culture" and how I approach fat loss differently
• How I navigated gaining 45 pounds during pregnancy and accepted my postpartum body
• What my body taught me when I tried to diet too soon
• How nervous system healing, therapy, and slowing down changed everything
• The foundational habits that made sustainable fat loss possible later on

If you've ever wondered when you'll "feel like yourself again," this episode will remind you that she's still in there — just evolving, healing, and taking things one step at a time.

👉 If you enjoy this episode, hit subscribe so you don't miss what's next. And if you laughed, related, or had an "oh my gosh, me too" moment, send me a message on Instagram @laurabfit — I'd love to hear from you!

Connect with Laura:

Instagram: @laurabfit

Website: www.laurabfit.com

Local to Willow Glen and looking for small group strength training classes to help you build muscle, feel confident, and stay on track week after week (no matter how busy life gets)?Join BStrong Small Group Training! Book your first class free.

If you're ready to learn exactly how to lose 10-20lbs pounds while still enjoying your life--so you can go out for pizza on a Friday, hit your workouts even on busy weeks, and wake up every Monday without feeling like you're starting over, apply to join my signature group weight loss program, The Balanced Body Method.

Learn how to lose 5-15lbs for good in this free training. Spend 5 days tracking your food to help you uncover what's been holding you back from achieving your weight loss goals. Once you submit it, you'll get expert feedback by me so you feel confident in your body, wake up with more energy, and finally lose the weight for good—no more second-guessing every bite or feeling stuck in a cycle of frustration.

Build strength, get lean, and increase your confidence in the gym with my free Strength Training 101: A Beginner's 4 Week Guide. Transform your body in just 3 days a week for 4 weeks and feel empowered every step of the way. All you need are dumbbells and bands!

In this episode of The Balanced Body Podcast, I'm opening up about one of the hardest parts of my journey: my struggle with binge eating disorder. From hiding candy wrappers in college, to using late-night pizza and drinks as a "permission slip" to binge, to zoning out at the pantry after long days of teaching — this is the side of my story I've never fully shared.

This episode is part memoir, part confessional, and a chapter of how I went from shame and secrecy around food to finding freedom through therapy, coaching, and building a healthier relationship with myself. If you've ever felt out of control with food, stuck in "last chance syndrome," or trapped in the restrict–binge cycle, you'll relate to this one.

✨ What you'll hear in this episode:

• How binge eating first showed up in my life (and why I didn't recognize it)

• The difference between therapy and coaching in healing my relationship with food

• The strategies that helped me stop zoning out at the pantry and start tuning in to my needs

• What recovery really looks like — the highs, the setbacks, and the breakthroughs

I hope my story makes you feel less alone and shows you that recovery isn't about perfection — it's about progress.

👉 If you enjoy this episode, hit subscribe so you don't miss what's next. And if you related to my story or had an "oh my gosh, me too" moment, send me a message on Instagram @laurabfit — I'd love to hear from you!

Connect with Laura:

Instagram: @laurabfit

Website: www.laurabfit.com

Local to Willow Glen and looking for small group strength training classes to help you build muscle, feel confident, and stay on track week after week (no matter how busy life gets)?Join BStrong Small Group Training! Book your first class free.

If you're ready to learn exactly how to lose 10-20lbs pounds while still enjoying your life--so you can go out for pizza on a Friday, hit your workouts even on busy weeks, and wake up every Monday without feeling like you're starting over, apply to join my signature group weight loss program, The Balanced Body Method.

Learn how to lose 5-15lbs for good in this free training. Spend 5 days tracking your food to help you uncover what's been holding you back from achieving your weight loss goals. Once you submit it, you'll get expert feedback by me so you feel confident in your body, wake up with more energy, and finally lose the weight for good—no more second-guessing every bite or feeling stuck in a cycle of frustration.

Build strength, get lean, and increase your confidence in the gym with my free Strength Training 101: A Beginner's 4 Week Guide. Transform your body in just 3 days a week for 4 weeks and feel empowered every step of the way. All you need are dumbbells and bands!

In this very first episode of The Balanced Body Podcast, I'm sharing the real, unfiltered start of my weight loss journey — and yes, it includes every fad diet you can imagine. From the Special K diet to SlimFast shakes, 100-calorie snack packs, Weight Watchers, and even those tiny color-coded Beachbody containers, I've tried them all.

This episode is part memoir, part confessional, and the first chapter of how I went from chasing quick fixes to finding a more balanced, sustainable approach to weight loss. If you've ever found yourself stuck in the all-or-nothing cycle, bouncing between diets, or wondering why "willpower" never lasts, you'll relate to this one.

✨ What you'll hear in this episode:

• The fad diets that shaped (and sabotaged) my early journey

• Why perfectionism and imposter syndrome kept me from starting sooner

• The truth about why diets fail — and what I know now that I wish I knew then

• What you can expect from future episodes of this podcast

I hope my story makes you feel less alone and gives you permission to let go of "perfect" so you can start where you are.

👉 If you enjoy this episode, hit subscribe so you don't miss what's next. And if you laughed, related, or had an "oh my gosh, me too" moment, send me a message on Instagram @laurabfit — I'd love to hear from you!

Connect with Laura:

Instagram: @laurabfit

Website: www.laurabfit.com

Local to Willow Glen and looking for small group strength training classes to help you build muscle, feel confident, and stay on track week after week (no matter how busy life gets)?Join BStrong Small Group Training! Book your first class free.

If you're ready to learn exactly how to lose 10-20lbs pounds while still enjoying your life--so you can go out for pizza on a Friday, hit your workouts even on busy weeks, and wake up every Monday without feeling like you're starting over, apply to join my signature group weight loss program, The Balanced Body Method.

Learn how to lose 5-15lbs for good in this free training. Spend 5 days tracking your food to help you uncover what's been holding you back from achieving your weight loss goals. Once you submit it, you'll get expert feedback by me so you feel confident in your body, wake up with more energy, and finally lose the weight for good—no more second-guessing every bite or feeling stuck in a cycle of frustration.

Build strength, get lean, and increase your confidence in the gym with my free Strength Training 101: A Beginner's 4 Week Guide. Transform your body in just 3 days a week for 4 weeks and feel empowered every step of the way. All you need are dumbbells and bands!