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! 

I just got back from my first-ever solo trip, and let me tell you: it was everything I didn’t know I needed. In this episode, I’m sharing 15 little thoughts and lessons that hit me along the way, from navigating solo travel as a single woman to how this trip shifted my mindset around independence, work-life balance, and truly enjoying my own company. Of course, I couldn’t go to St. Pete without scouting out some solid food spots, so I’m also giving my best recommendations for where to eat, where to stay, and what to do if you ever find yourself in this little slice of Florida heaven. If you’ve been thinking about taking a solo trip but feel hesitant (or just want to live vicariously), this one’s for you.

Airbnb:

https://www.airbnb.com/rooms/805134453011765651

Interested in starting your own health and fitness journey? 

• Follow me on Instagram @malssfitnfoods

• Apply for 1:1 fitness & nutrition coaching:

excelerateathletics.com

Be honest, have you ever paced around your house at 9 PM just to hit 10K steps? 🙃 Yeah… same. But is there actually anything special about that number, or have we all just been blindly following another random fitness rule?

In this Fast Fit Facts episode, I’m breaking down: - Where the 10K steps rule even came from (hint: not science) - Whether walking more actually helps with fat loss & metabolism - How many steps you actually need based on your goals (fat loss, health, or just existing) - The real MVPs for getting lean & strong (because steps alone aren’t it)

Spoiler: 10K isn’t magic. But does walking more help? Yes. Should you obsess over a random step count? Absolutely not.

If you’re tired of stressing over steps, hit play now and get the real deal on what actually matters.

🎧 Listen & Subscribe for more no-BS fitness & nutrition advice!

Interested in starting your own health and fitness journey? 

• Follow me on Instagram @malssfitnfoods

• Apply for 1:1 fitness & nutrition coaching:

excelerateathletics.com

Ever feel like you’re too busy to focus on your health? Meet Allie - a foster mom of five who made an incredible transformation, losing 15 pounds in just six months while completely shifting her mindset around fitness, nutrition, and self-care.

In this episode, we dive into: ✅ How Allie found the time to prioritize herself (even with a full house!) ✅ The biggest mindset shifts that helped her stop feeling guilty about self-care ✅ How she overcame obstacles like mom guilt, lack of time, and diet culture beliefs ✅ Practical tips for busy moms who want to get in shape without sacrificing family time

If you’ve ever thought, “I just don’t have time for this,” let Allie’s story prove you wrong in the best way. Her journey will inspire you to put yourself first, without guilt, and finally see the results you’ve been wanting.

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 personal episode, I share my journey of transforming how stress shows up in my life. After noticing that my Oura Ring flagged every. single. day as a "stress day," I experienced a big wake up call  that led me to break free from the constant cycle of hurry and productivity. As someone who has always been high-achieving and perpetually busy, I realized that the key to true calm wasn’t about having less on my plate, but about rethinking my reaction to life's demands.

I dive into the moment I decided to take two full weeks off from the gym and adopt a more mindful approach to living. Drawing inspiration from the book The Ruthless Elimination of Hurry, I explore actionable stress management techniques, mindfulness practices, and the art of truly relaxing—beyond the need to constantly “do.” Whether you’re struggling with chronic stress, battling a Type A lifestyle, or simply searching for ways to enhance your mental health and well-being, this episode offers practical insights for resetting your stress response.

Tune in to learn how to rewire your relationship with stress, embrace mindful living, and discover the transformative power of slowing down. Join me on this journey toward a calmer, more intentional life—because sometimes the most productive thing you can do is take a break.

Interested in starting your own health and fitness journey? 

• Follow me on Instagram @malssfitnfoods

• Apply for 1:1 fitness & nutrition coaching:

excelerateathletics.com

Ever feel like you’re doing all the workouts—cardio, group fitness classes, weights—but still not seeing that toned look you’re after? You’re not alone.

In this episode, EA Coach Gillian Reed and I break down the truth about toning and why everything you’ve been told about getting toned is probably wrong. We’ll dive into:

✅ What “toned” actually means (hint: it’s all about building muscle) ✅ Why cardio and high-rep, low-weight workouts aren’t the answer ✅ The exact training strategies that will finally get you results ✅ Common myths that are keeping you stuck and what to do instead

Plus, I’m sharing how you can start training smarter, not harder, to build muscle, sculpt your physique, and actually see the progress you’ve been working for.

If you’re tired of spinning your wheels and ready to finally understand how to get toned the right way, 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

Ever feel like your schedule is way too chaotic to stay consistent with fitness? My client Ashley gets it. She worked in hospitality (aka weird hours and being surrounded by booze alllll the time), has navigated major life transitions, and like sooo many of us, used to think fitness had to fit into a perfect routine. Spoiler: it doesn’t.

In this episode, Ashley and her coach, Megan, break down how she finally found a way to make fitness work for her—even with an unpredictable schedule, ADHD struggles, and a past athlete mindset that didn’t prepare her for real-world fitness. We talk about the game-changing role of education and support, how coaching helped her shift her mindset, and why she now has total confidence that she’ll stay on track no matter what life throws at her.

If you’ve ever felt like your routine is too all-over-the-place to make progress, this one’s for you.

Interested in starting your own health and fitness journey? 

Follow Mallory on Instagram @malssfitnfoods

Apply for 1:1 fitness & nutrition coaching:

excelerateathletics.com

So, you’re thinking about getting a coach or trainer—but do you go the OG in-person route or hop on the online coaching train? In this episode, we’re breaking down the key differences, pros, and cons of both. Yessss, including price too!

 We’ll talk about what each brings to the table, who they work best for, and how to figure out which one actually fits your lifestyle.

If you’ve ever wondered, Do I need a trainer standing next to me, or just a solid plan and some accountability?—this one’s for you. 🎧 Tune in and let’s get into it!

Interested in starting your own health and fitness journey? 

Follow Mallory on Instagram @malssfitnfoods

Apply for 1:1 fitness & nutrition coaching:

excelerateathletics.com

If you’re relying on cardio to lose fat, you’re making things way harder than they need to be. In this Fast Fit Facts episode, I’m breaking down why endless cardio is a losing game for fat loss, how your metabolism adapts to make it less effective over time, and what you should be doing instead. Spoiler: If you’re not strength training, your body is literally burning muscle to get more efficient—and that’s the last thing you want. Tune in for the no-BS breakdown and actionable tips to actually get lean without running yourself into the ground.

Interested in starting your own health and fitness journey? 

Follow Mallory on Instagram @malssfitnfoods

Apply for 1:1 fitness & nutrition coaching:

excelerateathletics.com

Ever feel like you’re eating nothing and still not seeing results? Same for Conie—she was stuck in the diet trap, barely eating, and wondering why nothing was changing. Fast forward to today: she’s eating more than ever, feeling strong, and crushing her body recomposition goals. She's down 6 pounds while going from eating only 1400 calories to 2000.

In this episode, we’re spilling all the tea on how her coach, Coach Nic, helped her heal her metabolism, ditch the fear of food, and get those next-level results. If you’re ready to stop spinning your wheels and learn how to actually fuel your body for success, this one’s for you!!

Interested in starting your own health and fitness journey? 

Follow Mallory on Instagram @malssfitnfoods

Apply for 1:1 fitness & nutrition coaching:

excelerateathletics.com