I woke up out of a dead sleep at 4:11am because Dream Me was adamant I write something down before I forgot it.

I get into the content I wrote in my notepad at 4am, and the connection I made between a small bite of food from my toddler and spiraling into a day you can't control. 

I talk about why food becomes the thing your body reaches for when you're chronically shut down, and why control feels so good when your nervous system is dysregulated.

I close with a message from a client who spent four years trapped by the candy dish at work, and what's actually changed for her after 70 days.

In this one:

• The dream that had me writing content down at 4am
• Why food isn't actually a food issue, it's a nervous system issue
• A client's exact words about conquering her personal kryptonite

If you've ever felt out of control the second food touches your lips and thought "well, I already messed up, might as well," this one's for you.

HBA: https://www.mnmfitnessco.com/hba

I just crossed one million dollars in revenue as an online entrepreneur. One-man show, no team, done through heartbreak, pregnancy, postpartum, no childcare.

I'm celebrating that today, but I also want to talk about the resistance I'm feeling around the next stage of my business. Ads, funnels, the backend stuff I've been avoiding for two years even though I know it's the next step.

I get into why that resistance is really just fear of the unknown, why sabotage is actually a form of self-protection, and what I'm asking myself instead: what would I need for this to feel safe?

In this one:

• Why I've put off ads and funnels even knowing they're the next step
• What sabotage actually protects you from
• The question to ask yourself when change feels overwhelming instead of exciting

If you know exactly what you need to do next but can't get your thumbs to click the link, this one's for you.

HBA: https://www.mnmfitnessco.com/hba

I once got a ladder and tried to scrub my ceilings with a wet paper towel. The ceilings were fine. I just needed something to control.

I'm talking about rage cleaning, why it gets a bad rap, and why I don't think it's actually the destructive habit people say it is. 

I get into the shift that happened once I learned to slow down mid-scrub instead of staying fully checked out, and why interrupting the pattern in the moment, not after the fact, is the actual skill worth building.

In this one:

• Why rage cleaning isn't the problem, doing it on autopilot is
• What it looks like to catch yourself mid-rage and intentionally slow down
• Why disconnection, not the coping habit itself, is what drives the exhaustion

If you've ever needed a podcast in your ears just to drown out the silence while you scrub something that wasn't even dirty, this one's for you.

HBA: https://www.mnmfitnessco.com/hba

I've been procrastinating recording this episode for a couple days. So this one's a bit of a charcuterie board.

I'm talking about why I'm up 10 pounds and a pair of jeans that fit at one year postpartum feel too snug now. Not a true reflection of what I know I'm capable of. I get into why, and why I've been negotiating with myself and making excuses more than I actually needed to.

Then I pivot into launch week for HBA round five. It's been an absolute mind fuck to see the difference this time, and to realize the goal I set for this launch might just be a reflection of the same urgency patterns I've been unraveling all along.

In this one:

• The difference between real capacity loss and negotiating with yourself
• Why understanding your nervous system is a superpower nobody talks about
• Catching myself mid-launch reaching for a new strategy instead of trusting what's already working

If you've ever looked at where you're at and assumed it means something is broken about you, this one's for you.

HBA: https://www.mnmfitnessco.com/hba

Working mom of a multi-six figure business that is doing it all.  Hear how Brittany Kovac's experience in HBA has changed everything.

I sat down with her to talk about it. Nothing's changed and everything's changed, she told me, still three very small, very demanding children, but a completely different relationship with how she gets through the hard moments.

We get into why she jumped into HBA even while we were already working one-on-one, the tuba analogy that's stuck with her ever since (and made its way into marriage counseling), and the lifeline she used on a night dinner completely fell apart.

In this one:

• Why round one felt amazing but round two is about resolidifying
• The sponge and tuba analogies that made things click
• What she'd say to anyone who's tried coaching before and it didn't work

If you've invested in every program, every coach, every quick fix and you're tired of putting band-aids on the same problems, this one's for you.

HBA: https://www.mnmfitnessco.com/hba

I'm on a walk right now, so you might hear birds and traffic.

This morning I was scrolling through a year and a half of videos I'd sent my mother-in-law of my daughter, and I realized something. For a lot of those early ones, what I remembered wasn't actually her. It was the noise in my head, being there but not really there.

I get into why that blur, that disconnection from presence, has been so normalized for postpartum moms, and what HBA actually is (eight minutes, straight to your phone, no modules, no certificates). I also talk about the lifelines feature a therapist described as brilliant for disrupting the stress cycle in real time.

In this one:

• Why watching old videos hit different this time
• What it means to feel safe in your body versus just being aware of what's happening in it
• What one client experienced after just two days, eight minutes at a time

If you've ever looked back on a memory and wondered where you even were for it, this one's for you.

HBA: https://www.mnmfitnessco.com/hba

I took the month of May to just be still. Not time off. Actually still.

I get into an insecurity I've never really talked about, the last 5% of my potential I've always walked away from right at the beginning of reaching it. And why stillness, not more output, was what finally let me give it.

I talk about what changed in HBA because of that, why I completely reworked the curriculum, and what happens when a high achiever finally quiets the noise in her head.

In this one:

• The insecurity I've carried about never pushing that last 5%
• Why stillness gave me capacity I didn't know I had
• What actually changed inside HBA because of it

If you've built a lot of good things in your life but always suspected you were holding back that last little bit, this one's for you.

HBA: https://www.mnmfitnessco.com/hba

I sat down with Kayla, a mom of two juggling a business of her own and trying not to show up feeling like a chicken with her head cut off most days.

We get into what actually drew her to HBA (spoiler: it wasn't workouts or nutrition, she'd tried that already), why releasing the reins on control was the biggest shift she's noticed, and the pause she's learned to put between what's happening and the explosion she used to default to.

In this one:

• Why HBA isn't a health and fitness program, even with "healthy" in the name
• The concept of an addiction to overwhelm that she couldn't stop repeating to her friends
• What she'd say to a mom who thinks she doesn't have time for this
• Why everything changes, but nothing changes

If you know you owe yourself the chance to be present without your mind racing through everything you still have to do, this one's for you.

HBA: https://www.mnmfitnessco.com/hba

I feel like a good mom today. I feel like a good wife today. I feel like a good woman today. And I need to explain why.

I'm talking about the year and a half I spent wondering when I'd finally wake up and feel good enough. Dinner especially, the guilt and shame around not having the mental bandwidth to figure it out. And what's different about today: potatoes and cheese, prepped, ready to go.

I get into what actually got me here, and the juggling analogy for what it's like to finally build a skill instead of just reading about it.

In this one:

• Why dinner became the thing that created the most guilt and shame
• What changed to get me to May 2025 finally feeling like I've arrived
• Everything changes, but nothing changes

If you've spent years wondering when motherhood is finally going to feel like enough, this one's for you.

HBA: https://www.mnmfitnessco.com/hba

I'm in a stressful season of life. Like really in it. And I can pinpoint the exact moments this year where I pushed past my limit without even realizing it.

I get into the physical signs I've been noticing (digestion, bloating, sleep, appetite, the caffeine cravings that make everything worse), and why my instinct, and probably yours too, is to fix it by controlling harder. More rigid routines, more restriction, more discipline. And why that always makes it worse.

I talk about what it actually looks like to give your body what it needs instead of what feels productive, and why the non-glamorous advice is usually the thing that actually works.

In this one:

• The physical cues that tell me I'm in a season of stress
• Why controlling harder always backfires
• What my non-negotiables actually look like right now
• Why surrender, not more control, is the real medicine

If you've tried to overwork, over-exercise, and over-discipline your way out of stress and it's never once actually worked, this one's for you.

HBA: https://www.mnmfitnessco.com/hba