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!

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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

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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

Think you can just copy your boyfriend's workout or eat the way your husband does and get the same results? Spoiler: women are not just smaller men.

In this episode, I break down the key differences between men's and women's bodies when it comes to fitness and nutrition — and why following a man's plan can leave women feeling stuck, exhausted, and frustrated.

We'll cover:

• The science of the infradian rhythm vs. circadian rhythm (and why women's needs change throughout the month)

• How stress, under-eating, and overtraining hit women harder than men

• The truth about strength training, cardio, and recovery for women's bodies

• Why intermittent fasting and "just eat less, do more cardio" often backfire for women

• What women really need to do to build muscle, balance hormones, and feel strong

If you've ever wondered why your partner's fitness plan isn't working for you, this episode will give you the answers — and the science — you've been missing.

🎧 Tune in, learn how your body actually works, and stop trying to fit into a plan that was never designed for you.

We spend the first 20 years of our lives being told it's normal to "figure it out" — to try, fail, explore, and discover who we are. But somewhere around 22, the unspoken rule seems to shift: you're an adult now, and who you are, what you do, and how you show up is supposed to be locked in for life.

Here's the truth: that's crazy.

If you evolved and changed that much in your first two decades, why wouldn't you keep evolving in your 30s, 40s, 50s, and beyond? In this episode, I'm giving you the permission slip to grow, change directions, and normalize becoming a new version of yourself — again and again.

If you've ever felt guilty for changing your mind, leaving an old path behind, or realizing you're not the same person you used to be, this one's for you.

What if the missing piece of your fitness journey isn't eating less… but learning how to eat more?

In this inspiring client interview, I sit down with Taylor, who has been working with Coach Megan for the past year. Despite already being consistent with lifting, Taylor felt stuck — she believed dieting harder and eating less was the only way to get leaner. But through coaching, she learned to fuel properly, move through different phases (reverse, cut, reverse out), and even navigate international travel… all while completely recompositioning her body.

In this episode, Taylor shares:

• Why eating more was the key to unlocking her progress

• How she overcame the fear of fueling instead of restricting

• The surprising physical and mental results she saw after a year of coaching

• Advice for women who feel "stuck" in the eat-less mentality

If you've been spinning your wheels dieting harder but not seeing the results you want, Taylor's story will give you the perspective shift (and hope) you need.

Ready to stop under-eating and start seeing results? Apply for 1:1 coaching at excelerateathletics.com

This week is a special one — I'm sitting down with my Nana, who is about to turn 98 years old! Not only has she lived nearly a century, but she's also thrived with health, joy, and resilience. In this episode, I get the chance to pick her brain about the secrets to longevity, what life was like growing up in a completely different world, and the lessons she's learned that still matter today.

Nana shares her perspective on:

• What she believes has kept her healthy and thriving into her late 90s

• The habits and lifestyle choices she thinks make the biggest difference

• Her reflections on being a nurse and how healthcare has changed over the decades

• Life lessons on family, love, and what really matters as you get older

Whether you're curious about healthy aging, love hearing different generational perspectives, or just want to soak up the wisdom of someone who's seen it all, this episode will leave you inspired (and maybe tear up a little too).