When we talk about fitness, we usually talk about the physical results: the toned muscles, weight loss, or that before-and-after photo. But what about the life-changing benefits no one sees? In this episode, I'm breaking down the real gifts of fitness that have nothing to do with your body: discipline, confidence, grit, and the ability to stick with something hard.

If you've ever been tempted by quick fixes or felt frustrated by slow progress, this is your reminder that the process is where the transformation happens…not just on the outside, but on the inside too.

Whether you're just starting your fitness journey or feeling stuck in the grind, this episode will help you see why doing it the right way is worth every second.

Interested in starting your own health and fitness journey?

Follow me on Instagram @malssfitnfoods

Apply for 1:1 fitness & nutrition coaching:

excelerateathletics.com

So you've seen the hype around HYROX and you're curious… what's it really like to train for and compete in one of the fastest-growing fitness races in the world?

In this episode, I sit down with my friend Rebecca Johnstone—a multi-time HYROX athlete, belly flop contest champion (yes, really), and all-around badass—to break it all down. We're talking about what it takes to prepare for HYROX, how race day feels, the difference between mixed doubles and solo competitions, and her best advice for anyone thinking about signing up.

Oh, and we may or may not cover how belly flop energy might just be the secret weapon to crushing sled pushes.

Whether you're HYROX-curious, training for your first race, or just here for the belly flop stories, this episode is packed with insights, laughs, and practical tips to help you feel ready to take on the challenge.

Can you lose fat without tracking macros? The short answer: yes. But if you're tired of spinning your wheels, doing all the "right" things, and still not seeing results, this episode will explain why tracking might be the tool you're missing.

In this Fast Fit Facts episode, I'm breaking down:

• Why intuitive eating often doesn't work for fat loss (at least at first)

• How tracking helps you understand portion sizes and protein needs

• Why "eating clean" isn't the same as eating in a calorie deficit

• How tracking gives you flexibility—not restriction—and sets you up to eat intuitively later

If you're over second-guessing your progress and want to know whether tracking macros is really necessary, this quick episode will give you the no-BS answer.

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 episode, I sit down with our newest Excelerate coach, Rachel, to talk about her powerful journey from binge eating and restricting to finding true food freedom and building a strong, confident body through strength training.

Rachel shares how years of yo-yo dieting, overtraining, and an all-or-nothing mindset left her hormones wrecked and her relationship with food in shambles. She opens up about the moment she decided to break free from extremes, how lifting heavy changed everything for her—inside and out—and why she's so passionate about helping other women ditch diet culture and build sustainable, strong AF lifestyles.

Whether you're stuck in the binge-restrict cycle, scared to fuel your body, or curious about how strength training can transform more than just your physique, this episode is full of relatable insights and empowering advice you don't want to miss.

Interested in starting your own health and fitness journey?

Follow me on Instagram @malssfitnfoods

Apply for 1:1 fitness & nutrition coaching:

excelerateathletics.com

Still feeling bloated, tired, and stuck—even though you're eating "clean"? You're not alone. In this episode, I'm breaking down why clean eating might actually be the reason you're not seeing results—and what to focus on instead if your goal is to look toned, feel energized, and finally make progress that lasts.

We cover:

• Why clean eating leads to undereating, obsession, and burnout

• How food rules are keeping you from real body composition changes

• What your meals should actually look like to support muscle and energy

• How to move from restriction to structure (without gaining weight or losing your mind)

• What to focus on instead of labeling food "good" or "bad"

If you're stuck in the clean eating trap, scared to eat more, and still not getting the results you want—this episode will change the way you think about food (and your 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're doing all the "right" things—eating clean, staying consistent, maybe even tracking—and you still feel like sh*t. Low energy. Dizziness. Constant hunger. Blood sugar crashes. Sound familiar?

In this episode, I'm sitting down with our client Ashley and her coach, Coach Megan, to walk you through the real-life strategy that changed everything. Ashley came to us dealing with major symptoms no one had been able to explain. Through personalized coaching, consistent fueling, and a smarter nutrition strategy, everything started to shift—without cutting carbs, overtraining, or obsessing.

We talk about:

• Why clean eating wasn't enough for Ashley's body

• How strategic fueling stabilized her blood sugar and reduced symptoms

• The mindset work that made it all sustainable

• What coaching actually looks like when symptoms are complex and nothing seems to work

If you've ever thought, "Why do I feel like garbage even though I'm doing everything right?"—this one's for you.

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 episode, I'm joined by Coach Claire—an experienced fitness and nutrition coach who specializes in working with women navigating perimenopause, menopause, and post-menopause. If your body has started to feel different, your usual routines aren't working anymore, and you're wondering how to adapt your health and fitness strategy in this new season, this conversation is for you.

We cover:

• How hormone changes in perimenopause and menopause impact metabolism, fat loss, and strength

• Why "just eat less and move more" doesn't cut it anymore

• The role of strength training and recovery for hormone health

• What nutrition actually needs to look like for body composition changes during menopause

• The mindset shift that helps women feel empowered—not frustrated—through it all

Whether you're in the early stages of perimenopause or deep into menopause, this episode will help you understand your body better and take back control of your health—without crash diets or burnout workouts.

You can find claire at @clairehurwitt on instagram!

In this episode, I'm introducing you to Coach Karen—our newest Excelerate Athletics assistant coach and a total powerhouse when it comes to helping women feel strong, confident, and in control of their health again.

Karen is a mom of two, former CrossFitter, and certified coach who knows firsthand what it's like to feel like your old fitness routines just aren't cutting it anymore. After realizing that what worked in her 20s no longer worked postpartum, Karen shifted her approach—ditching the all-or-nothing mindset, getting intentional with her training and nutrition, and ultimately becoming stronger than ever after having kids.

We talk about:

• Her fitness journey and how becoming a mom changed her approach

• Why many women in their 30s, 40s, or postpartum feel stuck

• How she helps her clients ditch perfection and focus on what actually works

• The mindset shifts that changed everything for her—and now her clients too

Whether you're a busy mom, in a new season of life, or just curious about our team—this episode will leave you feeling inspired, supported, and excited to meet the coach who just gets it.

Interested in starting your own health and fitness journey?

Follow me on Instagram @malssfitnfoods

Apply for 1:1 fitness & nutrition coaching:

excelerateathletics.com

Let's talk summer energy shifts.

In this episode, I'm walking you through the habits, rituals, and random little things that are giving ✨high frequency✨ energy this summer—and what I'm leaving behind. From cottage cheese bowls and fruit girl dinners to saying no thanks to the comparison game and third showers of the day, this is basically a summer vibe check for your soul and your habits.

Whether you're looking to feel more like yourself, make small upgrades to your routine, or just need a nudge to ditch the things draining your energy—this one's for you.

Grab an iced coffee, take this one on a walk (bonus points if you leave your phone behind), and let's set the tone for Summer 2025.

Stuck in the "skinny fat" zone—where you're not technically overweight, but still don't look or feel strong? I've been there. In this episode, I'm sharing the 5 biggest changes I'd make if I had to start over and finally get out of that phase for good.

We'll cover:

• Why lifting heavy (not just "working out") is essential to look toned

• How to actually eat enough protein—and what a "protein anchor" is

• Why constantly trying to stay lean is keeping you from making progress

• The problem with obsessing over clean eating

• How under-recovering is hurting your body composition goals

If you've been eating clean, working out consistently, and still wondering why your body doesn't reflect your effort—this is the no-BS episode you need.

Interested in starting your own health and fitness journey?

Follow me on Instagram @malssfitnfoods

Apply for 1:1 fitness & nutrition coaching:

excelerateathletics.com