Intermittent fasting is everywhere—but is it actually helping women lose fat and support their hormones, or quietly working against them?

In this Fast Fit Facts episode, I break down why intermittent fasting isn't the magic solution it's often made out to be—especially for women. We cover what intermittent fasting is really doing (spoiler: it works by creating a calorie deficit, not by unlocking a special fat-burning state), why it tends to work better for men, and how long fasts can negatively impact cortisol, thyroid function, blood sugar, and metabolism in women.

I also explain why skipping breakfast and delaying food can backfire if you've dieted before, live a high-stress lifestyle, or are dealing with hormone issues—and why eating within the first 60–90 minutes of waking can better support energy, fat loss, and hormonal health. Plus, what your first meal of the day should look like to work with your body instead of against it.

If you've tried intermittent fasting and felt good at first but stalled—or you're wondering if it's holding you back—this episode will help you understand what's really going on and what to do instead.

Interested in 1:1 coaching? Apply here:

excelerateathletics.com

Eating out doesn't have to derail your goals. In this episode, I break down exactly how to navigate restaurant meals without spiraling, stressing, or saying "F it" altogether. From planning ahead and estimating macros (even at local spots), to smart swaps, sauce strategies, protein prioritization, and simple trade-offs that actually make a difference—this is your no-BS guide to eating out while still supporting fat loss, body recomposition, and a healthy relationship with food. Practical, realistic, and designed for real life—not perfection.

What if the reason your body isn't changing isn't because you're not disciplined enough — but because you're doing the wrong things really well?

In this client interview, I sit down with a woman who was motivated, consistent, and "doing everything right" on paper… yet her body felt exhausted, inflamed, and stuck. She was underfueling, overtraining, and unknowingly relying on clean eating and high-intensity workouts to drive fat loss — and it was backfiring.

Fast forward to today: she's eating around 2,700 calories, strength training just 3 days per week, and has lost about 20 pounds while looking leaner, stronger, and more confident than ever.

In this episode, we break down:

• How overtraining and underfueling can stall fat loss

• Why "healthy" habits like HIIT and clean eating can work against your goals

• What body recomposition actually requires (and why more effort isn't the answer)

• How eating more and training smarter helped her metabolism and results

• The mindset shift from chasing discipline to building strategy

If you're a woman who works hard, eats "well," and still feels frustrated with your body, this episode will help you understand why — and what to do instead.

Your body isn't broken. You just need the right approach.

We can help you with that, just apply for 1-1 coaching here! Excelerateathletics.com

If you've ever thought, "I'm not overweight, but I don't love how I look," this episode is for you.

In this Fast Fit Facts episode, we're breaking down what skinny fat actually means, why losing weight often makes it worse, and what you really need to change your body composition. Spoiler: it's not another diet.

We'll talk muscle vs. fat, why being under-muscled is the real issue for most women, and how to stop chasing weight loss and start building a body that actually looks and feels strong.

If you've been doing "all the right things" but still don't look like you work out, this one will hit home.

Apply for 1-1 Coaching:

https://go.excelerateathletics.com/fitness-coaching-application

In this episode, I sit down with my client Jolene to break down why weight loss wasn't the answer to her dream body — and how eating more and building muscle completely changed her physique.

Jolene came into coaching freshly postpartum, already lean, and stuck in a cycle of restricting, bingeing, and chasing the scale. By shifting the focus to strength training, improving her relationship with food, and increasing calories from 1500 to over 2000, she gained weight — but transformed her body composition, confidence, and mindset.

This episode breaks down weight loss vs fat loss, what "skinny fat" really means, and why building muscle — not eating less — is the key to getting toned.

Want to join our 6 week Metabolism Reboot Challenge? Starts 1/12: https://go.excelerateathletics.com/metabolic-reboot-challenge-2026

Follow Coach Mallory on instagram for me free education and resources:

https://www.instagram.com/malssfitnfoods/?hl=en

Apply for 1-1 Fitness & Nutrition Coaching:

https://go.excelerateathletics.com/fitness-coaching-application

January is when most people jump straight into dieting, cutting calories, and trying to "be good" with food and it's also why so many end up stuck in the same cycle year after year.

In this episode, I'm breaking down 5 rules your metabolism actually needs in 2026 if you want sustainable fat loss, not another short-term result followed by burnout or starting over.

You'll learn:

• Why eating enough before trying to lose fat matters

• Why building muscle should come before cutting

• How long a calorie deficit should actually last

• Why fueling workouts (especially with carbs) is non-negotiable

• The difference between signaling your metabolism and punishing your body

If fat loss feels harder every year, your metabolism isn't broken — it's adapting. This episode will help you understand why and what to do differently moving forward.

If you're ready to apply these rules instead of guessing, Metabolism Reboot starts January 12, 2026. This is the foundational phase where we focus on eating enough, restoring consistency, and setting your body up to respond again — so fat loss actually works when you pursue it.

JOIN HERE:

https://go.excelerateathletics.com/metabolic-reboot-challenge-2026

In this episode, I'm joined by Coach Gill for a deep-dive into how training actually works — beyond just picking a workout style or showing up to lift.

Most people think that choosing the right modality is enough. Strength training? Check. Weights? Check.

But if you're stuck in a plateau or feel like your workouts should be working better than they are, this episode explains why.

Coach Gill breaks down:

• Why training volume matters more than most people realize

• The difference between training for strength vs hypertrophy (muscle growth)

• How phase progressions impact results over time

• Why exercise selection isn't random — and how it affects muscle development

• What separates "good" training from truly effective, results-driven programming

This episode is perfect for anyone who's already working out consistently but wants to go from good to great, build muscle more efficiently, and finally understand why their program works — or doesn't.

If you've ever thought, "I'm doing all the right things… so why am I not seeing more change?" — this conversation will connect the dots.

Want to work with Coach Gill and team EA?

Apply for a free consultation call at excelerateathletics.com

In today's episode, I sit down with one of my long-time clients to talk about how coaching completely changed the way she approaches the holiday season. We dive into what the holidays used to feel like for her… the food guilt, the stress, the "I'll just start over in January" mentality, and how learning to fuel her body, trust herself, and build real habits transformed everything.

If you struggle with holiday eating, worry about losing progress, or feel stuck in the cycle of restriction and overindulgence every December, this episode will feel like a breath of fresh air.

This is a real, honest conversation about building a healthier relationship with food, navigating holiday meals without anxiety, and actually enjoying the season again.

If you feel like you need support through this holiday season or any other point in the year, apply for a free consultation call below to see how we can help! https://www.excelerateathletics.com/

Feel like your metabolism is slow, your energy is off, or you're suddenly gaining weight during the holidays? Spoiler: it's not because of the holiday meals. In this episode, I break down the four silent metabolism killers women fall into every December- skipping breakfast, relying on cardio, under-eating, and living in chronic stress- and how each one impacts your hormones, hunger cues, and ability to burn fat.

You'll learn:

• Why skipping breakfast spikes cortisol and slows your metabolic rate

• How too much cardio (and not enough lifting) reduces muscle and lowers daily calorie burn

• The hormonal effects of under-eating and low protein

• How holiday stress disrupts thyroid function, sleep, cravings, and fat loss

• Simple, practical shifts that support your metabolism all month long

This episode is perfect for women who want to feel good during the holidays, support their hormones, and start the new year with a metabolism that's actually working with them, not against them.

Apply for our Black Friday 1-1 Coaching Special/ Pod Listener Special!

https://excelerateathletics.typeform.com/to/k9PjGmNx

Think Thanksgiving is going to "make you fat"? Think again. In this Fast Fit Facts episode, we're breaking down the REAL science of holiday weight gain (or lack of it), why skipping breakfast always backfires, and how to walk into the day feeling confident instead of chaotic. I'm giving you my full Thanksgiving playbook all the way from how to build your plate, to what to do about alcohol, to handling Aunt Karen's comments so you can actually enjoy your day without guilt, restriction, or the classic binge-then-"start over Monday" spiral. Listen to this before Thursday and breathe easier

Also don't forget our Black Friday 1-1 Coaching Special is LIVE until 12/5! Don't miss your chance to lock in our lowest rates of the year, apply here!

https://excelerateathletics.typeform.com/to/k9PjGmNx