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

Most people try to diet their way through the holidays, but what if this season could actually be your secret weapon for results?

In this episode, Coach Mal sits down with client Claire, a 40-year-old pediatric physician who spent last holiday season in a reverse + maintenance phase instead of dieting… and it completely transformed her body. By focusing on fueling, building muscle, and improving her metabolism from November through March, she was able to lose 10 pounds from her starting weight and look leaner than ever.

You'll learn:

• Why the holiday season is the best time to go through a reverse or maintenance phase

• How eating more can actually set you up for fat loss success in the new year

• What happens to your metabolism and body composition when you stop under-fueling

• The mindset shifts that helped Claire trust the process and see lasting results

If you've been thinking about waiting until January to start, this episode will change your mind.

🎙 Ready to follow Claire's path? Our Black Friday Coaching Special is live — get up to 3 months free (a $1000 value) and start your reverse or build phase now. APPLY HERE:

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

The holidays don't have to be a pause button on your goals. In this episode, I'm breaking down the 5 rules I follow every year to stay strong, sane, and build my body during the busiest (and yummiest) season of the year without dieting, stressing, or starting over in January.

These aren't your typical "avoid the cookies" tips. We're talking mindset shifts, smart habits, and the sneaky things that actually keep your metabolism, muscle, and confidence thriving through the holidays.

Want to make this your healthiest, most empowered holiday season yet? Get on the list for early access to our Black Friday coaching special — spots will be limited!

https://api.leadconnectorhq.com/widget/form/BrpKGYUYlCp58zXLjF13

Ever wonder why some people actually stick with it and finally see the results they've been chasing, while others spin their wheels for years? In this episode, I'm breaking down the 5 signs that tell me — almost instantly — if someone is going to succeed in their fitness journey.

Spoiler: it has nothing to do with their starting weight, how "motivated" they feel on day one, or whether they've tried every diet under the sun. These are the deeper qualities and green flags I see in my most successful clients — things like having a "why" that goes beyond looks, being willing to unlearn old diet culture rules, and showing up even when it's uncomfortable.

If you've ever wondered, Do I have what it takes to actually reach my goals? — this episode is your checklist.

And if these all seem like you and you want to take the next step with coaching, apply at excelerateathletics.com

Head to Legion.com for Mallory's favorite protein powder + other supplements. Use code MALLORYM at checkout for discounts!

Most women head into the holidays worried about losing progress, gaining weight, or falling off track. But what if this season was actually the BEST time to finally make progress? In this episode, I'll show you exactly how to use the holidays to build muscle, boost your metabolism, and set yourself up to get toned in the new year.

You'll learn:

• Why you can't "tone" without first building muscle

• How holiday food can actually fuel better workouts and recovery

• Why using Q4 as your growth season sets you ahead for lasting fat loss in 2026

If you've been stuck in a calorie deficit, constantly starting over in January, or afraid to enjoy holiday meals, this episode will flip the script on what's possible for your fitness journey.

👉 Don't miss my free Eat, Drink, & Get Toned AF Masterclass, where I'll show you exactly how to enjoy food, drinks, and parties this season while still making real progress toward your goals.

Sign up here!

https://go.excelerateathletics.com/holiday-masterclass

🎙️ In this inspiring episode, I sit down with Nicole LaFleur, one of our clients who has lost an incredible 163 pounds in under 3 years with Excelerate Athletics. You may remember Nicole from our earlier episode when she had just hit her first 50 pounds down. Today, she's back to share not only how she continued her transformation, but also everything she's gained along the way—confidence, energy, freedom, and a whole new outlook on life.

Nicole opens up about the health improvements she never expected, the emotional and mental growth that came with the journey, and how her day-to-day life looks completely different now. Her story proves that sustainable weight loss isn't just about the number on the scale—it's about reclaiming your life and discovering what's truly possible when you commit to change.

If you're looking for motivation, a real-life success story, or proof that sustainable weight loss and lifestyle change are possible, this episode will leave you feeling inspired and ready to take the next step in your own journey.

Interested in getting more customized support with your own health and fitness joruney? Apply for coaching here! excelerateathletics.com

Wondering what you should actually eat before and after your workouts? 🤔 This Fast Fit Facts episode breaks down the science of peri-workout nutrition — aka how to fuel your body for energy, performance, and recovery.

You'll learn:

• The best foods to eat before a workout for energy and strength

• Why your muscles crave carbs + protein after training

• How nutrients are used by your body during exercise and recovery

• The truth about fasted training, the "anabolic window," and carb timing

• Simple, no-BS examples of pre- and post-workout meals that work

If you've been skipping meals, training fasted, or confused about the whole "protein shake after the gym" thing — this episode will give you the clarity you need to fuel smarter and finally see results.

🎧 Tune in, get the facts, and stop leaving gains on the table.

Interested in getting more customized support? Apply for coaching here! excelerateathletics.com