OVERVIEW:

Ever wondered what your personal trainer and nutrition coach actually does behind the scenes? In this episode, I’m pulling back the curtain and sharing some real-life confessions about my own fitness and nutrition habits—what I actually do versus what people assume I do.

Inside This Episode, I Share:

💡 Why I occasionally enjoy a glass of wine or a cocktail—and why I don’t feel guilty about it.
💡 How I balance nutrition, fitness, and real life without an all-or-nothing mindset.
💡 The truth about my own struggles and challenges as a coach (yes, I’m human too!).
💡 What my actual workout and eating routine looks like—spoiler: it’s not as “perfect” as you might think.

One of the biggest myths in the fitness world is that trainers and coaches never indulge, never miss a workout, and always follow the “perfect” plan. But the reality? Sustainability is the key to long-term success, and that means having a balanced approach.

If you’ve ever felt like you have to be 100% perfect to see results, this episode is for you. Tune in for an honest, no-BS conversation about what really matters when it comes to fitness, health, and enjoying life.

 RESOURCES:

OVERVIEW:

In today’s episode, I’m breaking down the importance of understanding what phase you’re currently in when it comes to your fat loss and health journey. Whether you're in a Repair, Rebuild, or Results phase, your strategy needs to match your current hormonal and metabolic needs to actually see progress.

I’ll walk you through why I created the Phase Assessment Quiz, how it works, and how this quick (and free!) tool can help you stop guessing and start making informed decisions that align with where your body is right now.

If you’ve ever felt stuck, frustrated, or confused about why nothing seems to be working—this episode is for you!

🎯 You’ll Learn:

The three distinct phases I use with all of my clients

How being in the wrong phase can stall your results

Why customizing your approach is key to long-term success

What to do after you get your quiz results

 RESOURCES:

OVERVIEW:

Are you feeling burned out, constantly fatigued, or struggling with low energy no matter what you do? You’re not alone—adrenal and thyroid health play a critical role in how you feel every day. In this episode, I’m joined by Dr. LuLu Shimek, a Functional Medicine Practitioner and Naturopathic Physician, to dive deep into the root causes of adrenal burnout, thyroid imbalances, and the secrets to longevity.

Dr. LuLu is an expert in women’s health, biohacking, and epigenetics, and she shares powerful insights on how to optimize energy, balance hormones, and support long-term vitality. If you’ve been searching for natural ways to reset your body, feel younger, and heal from stress, this conversation is packed with science-backed strategies you don’t want to miss.

OVERVIEW: In this episode of Cheers to Your Success!

Ever found yourself doomscrolling on social media, comparing your progress to someone else's, and suddenly questioning everything about your plan? You’re not alone. In today’s episode, we’re diving deep into the dangers of comparison, the mental spiral of doomscrolling, and why trusting your approach, your coach, and your plan is critical for success.

In this episode, we’ll cover:

Your fitness and health journey is unique—what works for someone else may not work for you. Instead of constantly second-guessing, let’s talk about how to cut through the noise, trust the process, and make real, sustainable progress.

 RESOURCES:

OVERVIEW:

Do you ever feel like you’re stuck in a cycle of self-sabotage when it comes to your health and weight loss goals? Maybe you start making progress, but then something holds you back—old habits, negative self-talk, or the fear of failure. If this sounds familiar, today's episode is for you!

I’m joined by Tanja Shaw, a Functional Health Coach, Kinesiologist, and weight loss coach who specializes in helping women break free from food struggles and reach their healthiest, happiest weight—without the obsession. 

In this episode, we dive deep into:

OVERVIEW: In this episode of Cheers to Your Success! Today’s episode is an FAQ-style deep dive into some of the most common fitness and strength training questions I get from my community. Whether you're wondering if creatine is right for women, how to structure your workout split, the best rest periods for strength training, or if your Apple Watch or Oura Ring is actually useful for tracking progress—this episode has you covered!

In this episode, I break down:

Whether you’re looking to optimize your workouts, build strength, or avoid common fitness tracking mistakes, this episode is packed with practical, science-backed tips you can start using today!

 RESOURCES:

OVERVIEW:

In this episode, we welcome Kylie Larson, a dedicated fitness coach who helps women navigate perimenopause. Kylie dives into practical strategies tailored for women in their 40s and beyond, shedding light on realistic fitness and nutrition practices that work with your body rather than against it.

Key Discussion Points:

Strength Training in Your 40s and Beyond:
Kylie explains why strength training is crucial as you age, detailing how it supports muscle mass, boosts metabolism, and enhances overall well-being.

Why You Can't Stay in a Caloric Deficit Year Round:
Discover the challenges of prolonged caloric deficits and learn why shifting to a maintenance eating plan is vital for long-term health and sustainable energy levels.

The Importance of Eating at Maintenance:
Kylie discusses how maintaining a balanced calorie intake supports muscle growth, recovery, and hormonal balance, especially during perimenopause.

Building Muscle Mass in Your 40s:
Get insights into effective strength training routines and nutritional strategies that help build and preserve muscle mass as you age.

Debunking Diet Myths:
With so many diets promising quick fixes, Kylie emphasizes the need for evidence-based approaches and sustainable habits over fad diets and unrealistic expectations.

OVERVIEW:

In this episode, we welcome Dr. Desiree Cassell—a Doctor of Physical Therapy specializing in women’s and pelvic health. As the host of The Balanced Momtality Podcast and the owner of The Balanced Momtality Womens Health and Wellness, Dr. Cassell brings a wealth of expertise to the conversation. Whether coaching women in-person in New Mexico or virtually across the globe, she is dedicated to empowering women to take control of their pelvic health and overall well-being.

Key Discussion Points:

Understanding Pelvic Floor Health:
Dr. Cassell breaks down the importance of pelvic floor muscles, explaining their role in core stability, bladder control, and overall wellness. She discusses common pelvic health issues and the impact they can have on daily life.

Identifying and Overcoming Challenges:
Learn about the symptoms of pelvic floor dysfunction, why these issues may arise, and the personalized strategies that can help address them. Dr. Cassell emphasizes the need for early intervention and proper diagnosis.

Practical Exercises and Techniques:
Discover a range of exercises designed to strengthen the pelvic floor. From simple routines to more targeted physical therapy techniques, Dr. Cassell provides actionable advice that listeners can integrate into their daily lives.

Holistic Health Approach:
The conversation also explores how pelvic health fits into a broader wellness strategy, including lifestyle adjustments and mindful practices that support overall health.

OVERVIEW:

In this episode, we welcome Carol Covino—CEO of Covino Fitness, host of the Forever Fit with Carol Covino Podcast, and author of Finding Purpose in the Pause: Your Guide to Thriving in Menopause and Beyond. Carol brings her deep expertise in midlife wellness and fitness to the conversation, sharing actionable insights for women navigating the transitions of perimenopause and menopause.

Key Topics Discussed:

Managing Weight Gain & Menopause Symptoms:
Carol explains the common challenges faced during perimenopause and menopause, including weight gain, mood fluctuations, and energy dips. She offers practical strategies for managing these symptoms through lifestyle adjustments, tailored exercise routines, and mindfulness practices.

The Benefits of Strength Training for Women Over 40:
Discover why strength training is essential for maintaining muscle mass, bone density, and overall health as you age. Carol discusses how consistent strength training can not only boost physical fitness but also improve mental resilience, confidence, and quality of life for women in their 40s, 50s, and beyond.

Nutrition for Midlife Women:
Delve into nutrition tips that address the unique needs of midlife women. Carol shares her advice on how to adjust your diet to support hormonal balance, sustain energy levels, and facilitate recovery. 

OVERVIEW:

In this episode, you dive deep into the paradox many intermediate-to-advanced trainees face: despite hitting the gym, tracking macros diligently, and even getting in all their steps, progress seems to stall. You explain that while the fundamentals are crucial, there are often hidden factors and fine-tuning details that can make all the difference in breaking through plateaus.

Key Takeaways: 

Join my 8-week program: https://metabolicfix.purfitstudio.com/live-2025