Does losing weight feel harder than it did in your early 20s? Before you blame your age, hormones, or a "slow metabolism," it might be time to look at the strategy you're still using.

In this episode, Mallory breaks down why the body you want at 30 may require a completely different approach to fat loss, strength training, and nutrition than the one that worked at 20. We're talking about the difference between simply losing weight and actually changing your body composition, why building muscle is essential for looking lean and toned, and why constantly cutting calories can eventually leave you with nowhere to go.

You'll learn why another calorie deficit isn't always the answer, when eating more and reverse dieting may actually support your long-term physique goals, why your nutrition needs different seasons, and how spending time at maintenance or focusing on muscle growth can set you up for a more successful fat-loss phase later.

Plus, Mallory shares how she's approaching nutrition after her own recent fat-loss phase and why learning how to come OUT of a diet is just as important as knowing how to start one.

If you've spent years trying to lose the same 10 pounds by eating less, doing more cardio, and starting another diet, this episode will help you rethink what your body may actually need to make progress.

Enrollment for the 6-week Metabolism Reboot Challenge is open now! Learn how to increase your calories, fuel your workouts, build muscle, maintain your results, and set yourself up for future fat loss without living in a calorie deficit forever.

JOIN HERE:

https://go.excelerateathletics.com/metabolic-reboot-challenge-fall26

Follow me on instagram:

https://www.instagram.com/malssfitnfoods/

If you're eating low calories, working out consistently, and still struggling to lose fat, another calorie deficit might not be the answer.

In this Fast Fit Facts episode, we're breaking down 5 signs you need to stop dieting before trying to lose more fat — from stubborn fat loss plateaus and metabolic adaptation to poor biofeedback, lack of muscle, and an all-or-nothing relationship with food. We'll also talk about why spending intentional time at maintenance calories (or reverse dieting your way there) could be the missing piece in finally making progress again.

If you've been trying to lose the same 10 pounds for years, constantly cutting calories, or wondering why what used to work isn't working anymore, this episode is for you.

Ready to stop dieting and rebuild your runway for future fat loss? Join the Metabolism Reboot Challenge here:

https://go.excelerateathletics.com/metabolic-reboot-challenge-fall26

In this episode, I'm sitting down with Excelerate Athletics client Kelly to talk about her full journey from under-eating and feeling stuck → reverse dieting → maintenance → a successful fat-loss phase → and now increasing her calories again while maintaining a leaner physique.

When Kelly started coaching, she was convinced she needed to eat less to finally see results. Instead, we did the opposite. We increased her calories, carbs, protein, and fiber, spent months at maintenance, and focused on getting her into a better place to eventually diet from.

The result? Better digestion and less bloating, improved strength and performance, a completely different relationship with food and the scale—and when the time was right, a fat-loss phase that took her from around 122 lbs to as low as 107 lbs.

Now, Kelly is eating more again, maintaining around 109–110 lbs, and has a level of trust around food and her body that she never had before.

We're talking about reverse dieting, metabolism, increasing calories, fat loss, maintenance, strength training, body recomposition, and why eating less isn't always the answer when you feel stuck.

If you feel like you're already eating pretty little, working hard in the gym, and still not seeing the body composition changes you want, Kelly's story might sound very familiar.

And if you're realizing you might need a different approach—not just another round of cutting calories—we'd love to help. Apply for 1:1 coaching with Excelerate Athletics through the link in the show notes, and let's figure out what your body actually needs to start making progress again.

Apply for 1:1 Coaching:

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

Follow me on instagram:

https://www.instagram.com/malssfitnfoods/

Can eating too little actually make fat loss harder? If you're already eating low calories, working out consistently, and still feel like the only option is to eat even less or add more cardio, this episode is for you.

In this FastFit Facts episode, we're breaking down what can happen after months—or even years—of chronic dieting and under-eating, including changes in daily movement, training performance, hunger, recovery, muscle mass, and overall energy expenditure. We'll also talk about why eating 1,400 calories without seeing progress doesn't automatically mean your metabolism is "broken"—and why dropping your calories even lower may not be the answer.

You'll learn how to recognize when your body may need time at maintenance instead of another calorie deficit, what actually happens when you start increasing your food, and why eating more now can sometimes put you in a much better position for successful, sustainable fat loss later.

If you feel like you're doing everything right but your body just isn't responding anymore, this episode will help you understand what may actually be keeping you stuck—and what to do next.

Apply for 1:1 Coaching:

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

Follow me on instagram:

https://www.instagram.com/malssfitnfoods/

Does your metabolism really slow down when you turn 30? And is weight loss actually harder for women in their 30s?

With my 30th birthday just two days away, we're breaking down one of the biggest myths women hear about getting older: that your metabolism suddenly slows down, weight gain becomes inevitable, and you have to eat less and exercise more just to maintain your body.

In this episode, we're talking about what actually happens to your metabolism as you age, why maintaining or losing weight can feel harder in your 30s, and the lifestyle changes that often get blamed on a "slow metabolism." We'll cover daily movement and NEAT, years of dieting and calorie restriction, strength training, protein, muscle mass, recovery, and why building muscle may be one of the best investments you can make for your body as you get older.

If you're approaching 30, already in your 30s, or wondering why the strategies that worked in your early 20s don't seem to work anymore, this episode will help you understand what's actually happening — and what to focus on instead.

Your 30s don't have to be the decade you start eating less and fighting harder against your body. They can be the decade you stop chasing the smallest version of yourself and start building the strongest one.

Apply for 1:1 Coaching to have the hottest decade yet:

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

Follow me on instagram:

https://www.instagram.com/malssfitnfoods/

Back-to-school season can feel like a fresh start... or complete chaos. Whether you're excited to get back into a routine or wondering how you're going to juggle school drop-offs, sports, work, meal planning, and everything in between, this episode is for you.

In this episode, Mallory sits down with EA Coach Megan—our self-proclaimed "Convenience Queen" and resident expert on coaching busy moms—to share practical strategies for staying consistent with your health and fitness goals during one of the busiest times of the year.

Together, they break down the Accept, Adapt, Automate framework to help you simplify your routine, let go of perfection, and make healthy habits fit your real life.

In this episode, you'll learn:

• How to stay consistent during the back-to-school season

• The mindset shifts every busy mom needs to make

• How to adapt your workouts when your schedule changes

• Why convenience isn't cheating—and how to use it to your advantage

• The best ways to outsource and simplify meal planning

• Megan's favorite time-saving nutrition hacks and convenience foods

• How the 2-2-2 meal prep method can make healthy eating easier

• Why consistency—not perfection—is what leads to long-term results

If you've ever felt like you have to choose between taking care of your family and taking care of yourself, this episode will give you practical, realistic strategies to help you do both.

Ready to stop starting over every busy season? Hit play, and let's make this your most consistent fall yet.

If you've been lifting weights consistently, following a workout plan, getting stronger, and eating enough protein—but your body still isn't changing the way you expected—this episode is for you.

One of the biggest misconceptions in fitness is that all strength training is created equal. The truth? Simply lifting weights isn't enough. How you train matters just as much as the fact that you're training.

In this episode, we're breaking down why workout programming is one of the most overlooked pieces of building muscle and changing your physique. You'll learn why two people can work just as hard in the gym but get completely different results, what actually goes into designing an effective training program, and why personalized programming can make all the difference.

We'll cover:

• Why following any workout plan isn't the same as following the right workout plan

• The difference between working out and training with intention

• The role of exercise selection, movement patterns, volume, rep ranges, and progression

• Why every exercise in a well-designed program should have a purpose

• How to know if your current training program is actually helping you reach your goals

If you've ever thought, "I'm doing everything right, so why isn't my body changing?" this episode may help you discover the missing piece.

Ready for a training and nutrition plan that's built specifically for you? Apply for 1:1 coaching with the Excelerate Athletics team, and we'll help you stop guessing and start training with purpose.

Apply here: https://www.excelerateathletics.com/coaching

If you're lifting weights but still spending hours doing cardio because you think it's the key to getting "toned," this episode is for you.

In this Fast Fit Facts episode, we're breaking down the #1 mistake women make when they start strength training: trying to build muscle and prioritize cardio at the same time. You'll learn why these adaptations compete, how too much cardio can slow your muscle-building progress, and what to focus on instead if your goal is a lean, strong, sculpted physique.

We'll cover:

• Why strength training should be the foundation for both muscle building and fat loss

• How cardio fits into a muscle-building goal (and when it doesn't)

• The science behind competing training adaptations—without the confusing jargon

• How to balance lifting and cardio based on your specific goals

If you've ever wondered why you're working out so much but your body still isn't changing the way you want, this episode will help you train smarter—not just harder.

Ready for personalized coaching? Apply for one-on-one coaching here: https://go.excelerateathletics.com/fitness-coaching-application

Most women think the answer to changing their body is losing 5–10 pounds.

But what if the thing standing between you and the physique you actually want isn't more weight loss… it's more muscle?

In this episode, I'm sitting down with EA client Emma, who came into coaching already doing so many things right. She was lifting consistently, eating well, and living a healthy lifestyle. She wasn't looking to lose a significant amount of weight—she simply wanted to take her results to the next level.

Here's the surprising part: we never put Emma into a fat-loss phase.

Instead, we focused on building muscle through strength training, progressive overload, and eating more food. The result? Dramatically improved body composition, stronger lifts, noticeably fuller glutes, and the best gym progress she's seen in years—all without chasing a lower number on the scale.

If you've been stuck thinking you just need to lose a few more pounds to finally look toned, this conversation may completely change the way you think about fitness.

In this episode, we cover:

• Why building muscle often changes your physique more than losing weight

• The difference between weight loss and body recomposition

• Why eating more can actually help you look leaner

• How strength training transforms your body over time

• The mindset shift that helped Emma achieve her best results yet

• How to know if you should build muscle before starting another fat-loss phase

Whether you're already working out consistently or you're tired of cycling through diet after diet, this episode will help you understand what your body might actually need to see the changes you've been chasing.

Apply for Coaching: https://go.excelerateathletics.com/fitness-coaching-application

Instagram:

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

After 6 years of coaching and helping over 1,800 women transform their bodies, my perspective on fat loss, building muscle, and creating a body you feel confident in has changed a lot.

In this episode, I'm sharing 6 of my biggest fitness hot takes — the things I believe most women need to hear if they feel like they're "doing everything right" but still aren't seeing the results they want.

We're talking about why eating less isn't always the answer, why more discipline isn't what most women are missing, the mistakes keeping women stuck despite working out consistently, and what actually creates a lean, strong, toned physique long term.

If you're tired of chasing quick fixes and you want to finally understand how your body works, this episode is for you.

Apply for Coaching: https://go.excelerateathletics.com/fitness-coaching-application

Instagram:

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