In this episode, we're talking all about getting your pink back—because just like flamingos lose their color after giving birth, moms often feel like they lose a bit of themselves too. But here's the truth: prioritizing your health and fitness isn't selfish—it's necessary to show up as your best self for your family and yourself.

We're joined by EA Head Coach, Registered Dietitian, and Postpartum Specialist Megan Shelley. As a mom of two toddlers, Megan knows firsthand how tough it can be to juggle family life and fitness goals. She's sharing her best tips for busy moms, including how to navigate mealtime so you're not stuck cooking separate meals for everyone, and how to create a balanced approach that works for the whole family.

Whether you're a new mom or deep in the trenches of toddler chaos, this episode will help you find your color again—and feel stronger and more vibrant than ever.

Interested in starting your own health and fitness journey?

Follow Mallory on Instagram @malssfitnfoods

Apply for 1:1 fitness & nutrition coaching:

excelerateathletics.com

Let's get real about workout soreness. You know, that "I can't sit down after leg day" kind of pain that some people wear like a badge of honor. But is soreness actually a sign of a good workout?

Spoiler alert: not necessarily. In this episode, I'm breaking down why chasing soreness isn't the flex you think it is and why it might even hold you back. We'll bust the myth that "no pain, no gain" equals progress and talk about smarter ways to gauge your workouts. Because honestly, if soreness was the gold standard, wouldn't walking up stairs after squats qualify as an Olympic sport? Tune in for the truth—and maybe a reality check for your quads.

Interested in starting your own health and fitness journey?

Follow Mallory on Instagram @malssfitnfoods

Apply for 1:1 fitness & nutrition coaching:

excelerateathletics.com

It's that time of year—coughs, colds, and sniffles are everywhere, and getting sick can feel like a major curveball for your fitness goals. This is one of those topics that people (aka my clients) tend to overthink and freak out about, so let me just say this: the most important thing is to do what you need to get healthier. In this episode, we're talking about how to handle sick days without losing your mind—or your progress. From tweaking your protein goals to adjusting your workouts (or skipping them altogether), I'm giving you practical tips to survive sick days while keeping your long-term goals in perspective. Spoiler: Resting isn't a setback; it's a power move.

Interested in starting your own health and fitness journey?

Follow Mallory on Instagram @malssfitnfoods

Apply for 1:1 fitness & nutrition coaching:

excelerateathletics.com

It's the holiday season, aka the time of year when most people throw in the towel and promise themselves they'll "start fresh" in January. But here's the deal: what you do between Thanksgiving and Christmas can make or break your success. In this episode, I'm sharing three reasons why this season is the most critical time to start—or stay on track with—your health and fitness journey. Spoiler: the ones who stick with it now? They're the ones who actually succeed long-term. Let's make sure that's you (yes, even with the occasional holiday treat in hand).

Interested in starting your own health and fitness journey?

DON'T MISS OUR BLACK FRIDAY SPECIAL! Up to 2 months free coaching + our cheapest rates ever!

Apply for 1:1 fitness & nutrition coaching:

excelerateathletics.com

Follow Mallory on Instagram @malssfitnfoods

Thanksgiving is here, and no, I'm not about to tell you to skip the pie or sip on sparkling water while everyone else enjoys cocktails—because boring. In this episode, I'm serving up realistic tips to help you crush the holiday without crushing your goals. From starting your day with something other than a handful of dinner rolls to maybe not making the dessert table your new best friend, we're keeping it balanced, fun, and 100% guilt-free. Let's survive (and thrive) this Turkey Day together!

Interested in starting your own health and fitness journey?

DON'T MISS OUR BLACK FRIDAY SPECIAL! Up to 2 months free coaching + our cheapest rates ever!

Apply for 1:1 fitness & nutrition coaching:

excelerateathletics.com

Follow Mallory on Instagram @malssfitnfoods

Also sweet potato casserole recipe as promised:

https://www.instagram.com/reel/CzWeDgUukyz/?igsh=MW91a2dlcmJ3MnZnMA==

Welcome to a crash course in nutrition fundamentals! In this special episode, we're bringing you the audio from our recent masterclass, where we covered the essential building blocks of balanced, sustainable nutrition—everything you should have been taught about food and health but likely weren't. Join me and Coach Megan, a registered dietitian and postpartum specialist, as we dig into the science and simplicity of:

• Macros & Micros – Why understanding protein, carbs, fats, and essential nutrients matters more than you think.
• How to Build a Balanced Plate – Practical strategies for nourishing meals that keep you full and energized without the stress of tracking.
• Metabolism Myths Debunked – What really affects your metabolism and how you can support it for lasting health.

Whether you're tired of nutrition fads or just want to know how to make food work for you (not against you), this episode will help cut through the noise and give you the foundational knowledge you need. Listen in, take notes, and get ready to feel more confident and informed about your health journey.

Interested in starting your own health and fitness journey?

Follow Mallory on Instagram @malssfitnfoods

Apply for 1:1 fitness & nutrition coaching:

excelerateathletics.com

In this episode, I sit down with Aneta Stefaniak, who embarked on her fitness journey with us at a unique time—right at the start of her pregnancy. Many people think pregnancy is a time to slow down on health and fitness goals, but [Client's Name] is here to challenge that mindset! We talk about how staying active and prioritizing her wellness not only made her pregnancy smoother but also led to a faster recovery from her C-section and a postpartum transformation she's proud of. Tune in to hear how focusing on fitness during pregnancy helped her feel her best, achieve a healthy post-baby body, and get back to her 2017 weight only a year after giving birth! This episode is packed with inspiration for anyone who's wondered if it's possible—or even worth it—to stay on track during pregnancy. Spoiler: It totally is!

Interested in starting your own health and fitness journey?

Follow Mallory on Instagram @malssfitnfoods

Apply for 1:1 fitness & nutrition coaching:

excelerateathletics.com

Halloween is here, and so are the mountains of candy creeping into the house! In this episode, I'm tackling the sugar overload head-on—without the "just don't eat it" approach. If you've ever felt like Halloween treats sabotage your health and fitness goals, tune in for some unexpected tricks, including why eating the candy can be the healthiest option! I'll cover smart ways to enjoy the treats without the guilt, balance your mindset, and build lasting habits for a lifestyle that doesn't skip the sweets. So, grab a candy bar and press play—these are tips you won't want to miss!

Interested in starting your own health and fitness journey?

Follow Mallory on Instagram @malssfitnfoods

Apply for 1:1 fitness & nutrition coaching:

excelerateathletics.com

Ever wonder if those online macro calculators are just... guessing? Well, they kinda are! In this episode, I'm breaking down how to calculate your macros for real—whether you're aiming to maintain, lose body fat, or add some muscle. No more "one-size-fits-all" solutions. I'll walk you through the numbers, the formulas, and how to tweak things for your specific goals, so you can finally take control of your nutrition like a pro. Time to ditch the calculators and start getting results that actually match YOUR body. Let's do the math, but make it fun!

Sign Up for our FREE 1 Hour Nutrition Blueprint Masterclass!

Hosted live on Tuesday, Nov 12th

Sign Up Here:

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

Interested in starting your own health and fitness journey?

Follow Mallory on Instagram @malssfitnfoods

Apply for 1:1 fitness & nutrition coaching:

excelerateathletics.com

Tired of blaming dating apps and ghosting culture? Same. In this episode, I sit down with my friend Nathalie Ascuncion to talk about why we stopped pointing fingers at the dating world and started looking in the mirror instead. We share the hard (but necessary) lessons we learned about ourselves, the work we had to do to become better partners, and how self-growth changed the game for attracting the kind of relationships we actually want. If you're over the dating drama and ready to focus on becoming your best self, this one's for you.