If you're trying to lose fat for summer and your plan is to just eat less, do more cardio, and hope for the best… this episode is for you.

Because the truth is most women aren't failing fat loss… they've just never actually been taught how to do a proper cut phase.

In this episode, I break down why your past fat loss attempts haven't worked, what's actually been going wrong, and what a real cut phase should look like if your goal is to lean out and look toned (not just smaller).

If you feel like you're always "starting over" every summer, this is going to connect a lot of dots.

And if you're ready to actually do it right this time, my 6 Week Summer Lean Challenge walks you step-by-step through a structured cut phase so you can see real results without the crash diet chaos.

You can learn more and join below:

https://go.excelerateathletics.com/summer-lean-challenge-2026

If you've ever lost weight… only to gain it all back (and then some), this episode is going to hit.

In today's episode, I'm sitting down with my client Alaina, who lost 27 pounds in a sustainable fat loss phase, and more importantly… has actually kept it off. No crash dieting. No slashing calories into the ground. No starting over every few months.

We're breaking down what her cut actually looked like, why this approach felt completely different than anything she had tried before, and how she went from 170 pounds down to the 140s, while now maintaining her results eating over 2000 calories (yes, more than she was eating before she ever started).

If you've been stuck in the cycle of doing "everything right" but not seeing results, or seeing results that don't last, this episode will help you understand why.

We also talk about:

• Why most fat loss phases fail (even when you're disciplined)

• What made this cut sustainable instead of miserable

• How to know if it's actually the right time for you to enter a fat loss phase

• And what it really takes to maintain your results after the cut is over

This is your proof that fat loss isn't the problem… it's how most people are going about it.

And if you're listening to this thinking, "okay wait… this is exactly what I want," just know we've got something coming next week that you're not going to want to miss 👀

If getting lean for summer without falling back into old patterns is the goal… stay tuned.

Cardio for fat loss… should you be doing more of it, or is it actually the reason you feel stuck?

In this Fast Fit Facts episode, we're breaking down one of the most common (and most misunderstood) topics in fitness: how cardio actually fits into fat loss.

Because if you're working out consistently, doing all the cardio, eating "pretty clean"… and still not seeing your body change the way you want — this might be exactly where things are going wrong.

We're getting into:

• What cardio really does (and what it doesn't)

• Why cardio stops working over time

• The biggest mistake women make when trying to lose fat

• How your body adapts to cardio (and why that matters)

• When to add cardio into a fat loss phase (and when NOT to)

• LISS vs HIIT — which is better and why

• How to use cardio strategically without burning yourself out

If you've ever felt like you're doing everything but your results don't match your effort… this episode will connect the dots.

And if you're ready to stop guessing and actually learn how to set up a fat loss phase that works — stay tuned. I've got something coming for you 👀

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Most of the fitness industry is LOUD.

Every week there's a new trend, a new tool, a new "this will finally fix everything" solution…

And most of it? Either overhyped… or completely missing the point.

So in this episode, we're breaking it all down:

What's actually worth your time What's a waste And what falls somewhere in between

We're talking through things like: – vibration plates – red light therapy masks – pre-workout – hitting 10k steps – intermittent fasting – GLP-1s – sauna and cold plunge

And instead of just giving hot takes, I'm walking you through: what people think these do what they actually do and whether they truly help if your goal is to look toned or be healthy

Because that's the filter most people are missing.

Not "is this trending?" Not "does this sound good?"

But: 👉 does this actually help me build muscle and lose fat in a sustainable way?

If you feel like you've been doing all the things… but your results don't match your effort, this episode is going to help you clean it up and focus on what actually matters.

If you feel like you've been doing everything right — eating clean, working out, trying to stay consistent — and still not seeing the fat loss you want… this episode is going to hit.

Because today, we're walking through a real client case study of what body recomposition actually looks like when you do it the right way.

Bre has been working with us for just over a year, and instead of jumping straight into a calorie deficit, she spent her first six months in a build phase — eating more, improving her relationship with food, and getting stronger.

Now? She's in a fat loss phase that's actually working.

And here's the kicker: eating more is what helped her lose fat.

In this episode, I'm joined by both Bre and her coach, Gill, so you're getting the full picture: – what Bre was struggling with before coaching – why we didn't start with fat loss – how eating more reduced binge eating and improved her mindset – what changed going into her cut phase – and why this approach is so much more sustainable than constantly dieting

If you've ever felt stuck in a cycle of trying to eat less, start over, and never quite get the results you want… this is exactly the perspective shift you need.

Because sometimes the fastest way to lose fat… is to stop trying to lose fat (for a little while).

If you're tired of guessing whether you should be eating more or less — this is exactly what we help with inside coaching.

Apply through the link in the show notes, and we'll map out your next phase together.

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

In this Fast Fit Facts episode, we're breaking down micronutrients 101 — what they are, why they matter, and how they impact your results even if you're already tracking macros.

Most people in the fitness space focus on calories, protein, carbs, and fats, but micronutrients — vitamins and minerals — play a critical role in the systems that allow your body to perform, recover, and function optimally. From energy production and muscle contraction to hormone regulation and metabolism, these nutrients help support the processes that drive body composition and overall health.

In this episode, we cover: • The difference between macronutrients vs micronutrients • What vitamins and minerals actually do in the body • Why micronutrients matter for energy, recovery, and hormone health • How micronutrients support metabolism and body composition • Whether you can still be missing key nutrients even if you're hitting your macros

If you've ever wondered whether food quality matters when you're tracking macros, this episode will help you understand how micronutrients fit into the bigger picture of nutrition and performance.

If you're tired of guessing with your nutrition and training and want a clear plan to build muscle, improve body composition, and actually feel your best, that's exactly what we help women do inside coaching.

You can apply for coaching through the link below and we'll see if it's a good fit for your goals.

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

You work out consistently… so why don't you look like you lift?

If you've been strength training 3–5 days per week, eating "pretty healthy," and still feel stuck in the skinny-fat phase — this episode is for you.

In today's episode, I'm breaking down the exact 3 things keeping you from looking like you work out:

• Never eating in a calorie surplus long enough to actually build muscle • Working out… but not truly training with enough volume, intensity, or progressive overload • Not allowing proper recovery (overtraining, lack of sleep, chronic stress)

If your goal is body recomposition, building lean muscle, getting "toned," and finally looking strong instead of just smaller — this episode will give you clarity on what actually drives results.

If this resonates, leave a rating and review and send to a friend you think this will help

AND if you're ready for structured programming and phase-based nutrition, apply for coaching at https://go.excelerateathletics.com/fitness-coaching-application

Creatine is one of the most researched supplements in the world — yet women are still unsure whether they should take it.

In this Fast Fit Facts episode, I'm breaking down everything you need to know about creatine for women: what it actually does, whether it causes weight gain or bloating, how it supports muscle growth and recovery, proper dosing, and if it's worth adding to your routine for body composition goals.

If you lift weights, want to "look toned," improve performance, or simply understand how creatine works in the female body — this episode is for you.

And as promised in the episode, I'm linking the creatine I personally use and recommend in the show notes.

I use Legion's Creatine Monohydrate because it's third-party tested, clinically dosed, and free of fillers. You can grab it here: POWDER- https://legionathletics.com/products/supplements/micronized-creatine-monohydrate/?r=x2wne&utm_source=bc_mallorym_x2wne&utm_campaign=bc&el=bc_mallorym_x2wne&utm_medium=athlete

GUMMIES- https://legionathletics.com/products/supplements/creatine-gummies/?r=x2wne&utm_source=bc_mallorym_x2wne&utm_campaign=bc&el=bc_mallorym_x2wne&utm_medium=athlete

Use code MALLORYM at checkout to save.

Just got back from vacation and feeling puffy, behind, or like you "need to make up for it"?

Before you slash your calories, add two-a-days, or swear off carbs forever… listen to this.

In this episode, I'm breaking down what you should never do after a vacation if you actually want to feel leaner, stronger, and back in your routine quickly. Because the all-or-nothing, punishment mindset? That's exactly what keeps you stuck.

We're talking about: – Why extreme restriction backfires – The fastest way to reduce bloat (without cutting carbs) – How to reset your routine without spiraling – And the simple structure that gets you back on track in days — not weeks

If you always feel like you're "starting over" after a trip, this episode will change the way you handle vacations forever.

If you're done spinning your wheels and ready to actually build the toned, strong body you've been working for — apply for 1-1 coaching at www.excelerateathletics.com.

And come hang out with me on Instagram @malssfitnfoods for daily reality checks, education, and the occasional tough love!!

If you work night shift, rotating shifts, or 12-hour hospital shifts and feel like your body is constantly fighting you… this episode is for you.

In this conversation, Coach Rachel (former nurse turned fitness coach) breaks down how shift work impacts your circadian rhythm, hormones, hunger cues, energy levels, and fat loss goals — and what to actually do about it.

We cover:

• Why night shift can increase cravings and disrupt hunger hormones

• How to track macros when your "day" doesn't match the calendar

• What to do when you flip between day shift and night shift

• When to train if you're exhausted after a 12-hour shift

• Whether you should prioritize sleep or workouts

• How to build muscle and lose fat realistically as a nurse

• The biggest mindset shifts shift workers need to stop self-sabotaging

If you've ever wondered how to lose fat on night shift, how to build muscle while working 12s, or how to stay consistent with fitness on a rotating schedule — this episode gives you practical, sustainable strategies that work in real life.

Your metabolism isn't broken. Your schedule is just different.

And you need a strategy that matches it.

If you want more 1-1 support with this, apply for coaching here:

excelerateathletics.com