If you feel like you're doing everything right—eating clean, training hard, staying consistent—but your body still isn’t responding… your hormones might be the missing link.

In this special episode, I’m sharing the full audio from our most popular masterclass, where we break down the science behind how hormones impact weight loss, body composition, energy, cravings, and more. You’ll learn:

• The top hormone imbalances affecting fat loss (and how to spot them)

• Why “calories in vs. calories out” isn’t the whole story

• How stress, sleep, and your cycle play a bigger role than you think

• Simple, actionable steps to start optimizing your hormones naturally

If you’re feeling stuck, frustrated, or like your metabolism has betrayed you—this episode is a must-listen.

Interested in starting your own health and fitness journey? 

Follow me on Instagram @malssfitnfoods

Apply for 1:1 fitness & nutrition coaching:

excelerateathletics.com

Should you change your macros on rest days? Or eat fewer carbs when you're not working out? In this short and to-the-point episode, I’m breaking down exactly what you need to know about adjusting your nutrition based on training days vs. rest days.

We’ll cover:

• Whether or not you need different macros on rest days

• Why under-eating can actually stall fat loss and muscle growth

• What matters most for recovery and long-term progress

• When carb cycling or rest-day adjustments do make sense—and when they don’t

If you’ve ever second-guessed whether you should be eating less when you're not exercising, this episode will give you a clear answer (without the fluff).

Interested in starting your own health and fitness journey? 

• Follow me on Instagram @malssfitnfoods

• Apply for 1:1 fitness & nutrition coaching:

excelerateathletics.com

Ever wondered what it actually takes to step on stage as an IFBB Bikini Pro? In this episode, I sit down with Emily Pribula—a pro competitor, online coach, and someone who's as real as it gets—about the intense world of bikini bodybuilding.

We talk about the path to going pro, the physical and mental demands of prep, and yes... the role of PEDs in the sport. Emily shares what made her pursue this level of competition, how she navigates using enhancements with intention and responsibility, and what most people don’t see behind the highlight reel.

Whether you're curious about competing, interested in how PEDs actually show up in the industry, or just love a raw convo about discipline, body image, and coaching—this one delivers.

Where to find Emily:

@emilypribula on Instagram

You’ve probably said it before: “I just need a meal plan.” I get it—when you’re overwhelmed or confused, a meal plan sounds like the perfect fix.

But here’s the truth: for most people, meal plans aren’t the solution… they’re just a short-term band-aid.

In this episode, I’m breaking down why I’ve been anti-meal plan for years—even though I’m currently following one myself. We’ll talk about:

• When meal plans can be helpful (and when they backfire)

• Why most people don’t actually need a meal plan—they need flexible structure

• Real-life examples of how to build meals that fit your life (instead of trying to force your life to fit a plan)

If you’ve ever felt like you “just need someone to tell you what to eat,” this one’s for you.

Interested in starting your own health and fitness journey? 

• Follow me on Instagram @malssfitnfoods

• Apply for 1:1 fitness & nutrition coaching:

excelerateathletics.com

If you’ve ever thought, “I know what to do... I’m just not doing it,” this episode is about to hit home.

I’m joined by my friend Dr. Kasey Jo, Ph.D. in Psychology and creator of the Health Mindset Coaching Certification, to dive into the real reason you keep self-sabotaging your goals—even when you really want to change.

We break down the all-or-nothing mindset, why it feels so hard to follow through, and what’s actually going on in your brain when you keep falling off track (hint: it’s not because you’re lazy or lack willpower).

You’ll learn how identity, self-talk, and belief systems shape your health habits—and how to start rewiring them so you can finally stop starting over. Plus, Kasey shares tangible tools you can use today to break the cycle and build real momentum.

If you’re tired of the mental tug-of-war between knowing what to do and actually doing it, this one’s for you.

Interested in starting your own health and fitness journey? 

• Follow me on Instagram @malssfitnfoods

• Apply for 1:1 fitness & nutrition coaching:

excelerateathletics.com

Follow Kasey and check out the Health Mindset Certification!

Instagram: @coachkaseyjo

https://www.kaseyorvidas.com/

Wondering why you’re lifting weights, eating healthy, and still not seeing that “toned” look? In this episode, I’m breaking down what no one tells you about building muscle as a woman—and why it’s the key to getting the body you actually want. We’ll talk about how long it really takes to build muscle, the most common mistakes women make, what has to happen with your training and nutrition for true body recomposition, and how to stay patient when results aren’t instant. If you’re stuck in the “I’m doing everything right” phase but your progress has stalled, this episode is your wake-up call.

Interested in starting your own health and fitness journey? 

• Follow me on Instagram @malssfitnfoods

• Apply for 1:1 fitness & nutrition coaching:

excelerateathletics.com

Ever wondered what I actually do all day? Spoiler: It’s not just lifting weights and posting on Instagram (though yes, there’s some of that too).

In this episode, I’m giving you a behind-the-scenes look at what a day in my work life really looks like—as the owner of a growing online fitness coaching company, content creator, and CEO who’s no longer in the trenches of coaching every single client.

I’m walking you through how my role has shifted over time, what I focus on now (like planning our Q2 masterclass, building new client course modules, and creating allll the email funnels), and why stepping back from certain things was the best move for my clients and my business.

Whether you’re just curious or building a business of your own, you’ll leave with a fresh perspective on what it takes to run a coaching company behind the scenes.

Interested in starting your own health and fitness journey? 

• Follow me on Instagram @malssfitnfoods

• Apply for 1:1 fitness & nutrition coaching:

excelerateathletics.com

Ever step on the scale, see a random number spike, and immediately spiral? Been there. But here’s the truth: weight loss and fat loss are NOT the same thing…and chasing the wrong one could be holding you back from actually getting the results you want.

In this Fast Fit Facts episode, I’m breaking down:

• The difference between fat loss and weight loss (and why it matters)

• What the scale actually measures (spoiler: not just fat)

• Why losing fat might mean the scale doesn’t move at all

• What you should be tracking instead to see real progress

• How to stop obsessing over fluctuations and start focusing on what actually works

Whether you’re trying to get lean, build muscle, or just stop feeling like your progress lives and dies by a number, this one’s for you.

Listen now for the no-BS truth about the scale, fat loss, and how to finally track what matters.

And hey, if you’re done letting the scale mess with your head? You know where to find me. 😉

Interested in starting your own health and fitness journey? 

• Follow me on Instagram @malssfitnfoods

• Apply for 1:1 fitness & nutrition coaching:

excelerateathletics.com

Are you tired of spending money on cheap fitness programs, $99 challenges, or random meal plans that never seem to work? In this episode, we’re breaking down the real cost of constantly starting over versus investing in 1-1 coaching that actually gets you results.

Sure, that DIY approach might seem more affordable upfront, but what happens when you add up all those failed attempts? Not to mention the physical and mental toll of trying—and failing—over and over again.

We’ll talk about why those so-called “affordable” fitness solutions are actually costing you more than you think, and how investing in personalized coaching can save you time, energy, and money in the long run.

If you’ve ever wondered whether coaching is worth the price tag, this episode is for you.

Interested in starting your own health and fitness journey? 

• Follow me on Instagram @malssfitnfoods

• Apply for 1:1 fitness & nutrition coaching:

excelerateathletics.com

In this episode, I’m joined by fellow fitness coach Rebecca Johnstone, who went from hating running to crushing marathons and qualifying for Boston, all while keeping strength training front and center. We’re diving into the biggest bodybuilding vs. running debate: Can you actually get toned if you run? Or is cardio really the muscle-killer that the bodybuilding community makes it out to be?

Rebecca shares how she made running and lifting work together, her tips for balancing high-mileage training with staying strong and toned, and why running doesn’t have to sabotage your gains. Whether you’re a cardio-hater, a strength-training fanatic, or someone curious about combining both, this episode will break down the stigma and show you how running can fit into your fitness journey, without sacrificing your muscle-building goals.

Interested in starting your own health and fitness journey? 

• Follow me on Instagram @malssfitnfoods

• Apply for 1:1 fitness & nutrition coaching:

excelerateathletics.com

You can find Rebecca at @rebeccaj3 on instagram!