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!

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Interested in starting your own health and fitness journey? 

Follow Mallory on Instagram @malssfitnfoods

Apply for 1:1 fitness & nutrition coaching:

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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.

Getting an online fitness and nutrition coach is a great way to get affordable support for your health goals but over the past several years, the space has become very saturated and unfortunately, full of lots of coaches who truly don’t have the right to call themselves a coach. 

There’s really no barrier to entry when it comes to being able to call yourself a coach, and no regulation either. This has opened the door for many people to enter into the space with little to no credibility, proof, or education.

I’ve seen many people waste hundreds of dollars on a coach who only dropped their calories extremely low, or never gave them the level of support they promised. Many are left with a bad taste in their mouth from online coaching, or simply not sure how to even pick a good one in the first place.

Today’s episode is all about helping you weed through the BS - and we’re breaking down the biggest red and green flags I see when it comes to the coaching industry. After this episode, you will know what questions to ask when searching for a coach, and how to know if something is too good to be true.

Interested in starting your own health and fitness journey? 

Follow Mallory on Instagram @malssfitnfoods

Apply for 1:1 fitness & nutrition coaching:

excelerateathletics.com

FAST FIT FACTS: Protein Powder edition.

Someone asked me the other day if it’s “okay” to get your protein from protein powder, and this just reminded me how much confusion, misinformation, and fear mongering there is out there when it comes to diet culture and nutrition.

So in today’s episode I’m giving you the quick and dirty on if protein powder is yay or nay, why, and what to look out for when it comes to picking one. 

Enjoy!!

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’ve had a long day, and a glass of wine sounds real nice—or maybe you’re at a party and think a drink will make things a little more fun. Been there. But have you ever thought about why you’re reaching for that drink? In this episode, I’m calling out 5 of the most common (and let's be honest, kinda flimsy) excuses we all use to justify drinking. Spoiler: They’re not as solid as you think.

I’ll break down the “it helps me wind down” myth, the “I’m more fun when I drink” belief, and other classics we’ve all told ourselves—then hit you with some real talk about why those excuses don’t really hold up. Plus, I’ve got some better ways to help you feel your best without needing a drink in hand.

So grab a seat—no cocktails required—and let’s rethink why you’re pouring that second glass. It’s about to get real.

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 Victoria Brown, a full-time working mom of 7, who shares how she’s been able to carve out time for her health and fitness through coaching with us. Victoria opens up about the challenges of balancing it all and how proud she is of finally prioritizing herself. She offers some powerful advice for other moms on the importance of pouring into their own cup—because when you're thriving, your family thrives too. If you’ve ever felt like there’s no time for you in your busy life, this episode will inspire you to change that!

Interested in starting your own health and fitness journey? 

Follow Mallory on Instagram @malssfitnfoods

Apply for 1:1 fitness & nutrition coaching:

excelerateathletics.com

Welcome to my Eras Tour: The Stages of My Fitness Journey.

I hope your biggest takeaways from this episode are accepting that a fitness journey is not linear. There will be high points, and then there will be low points again, and there will be middle grounds and everything in between.

That’s truly why it’s called a journey - there’s no end point and you will continue to evolve and change. 

I have been on every side of the coin - super super lean and obsessed with health and fitness. I have been uncomfortably heavy and didn’t give a crap about eating vegetables. And I’ve been smack dab in the middle of that, too,

Enjoy this reflection on my own journey - I encourage you to do the same and see how far you’ve come, what’s been positive, and what parts you’re glad you left behind!

Interested in starting your own health and fitness journey? 

Follow Mallory on Instagram @malssfitnfoods

Apply for 1:1 fitness & nutrition coaching:

excelerateathletics.com

Be honest - you skip your warm-ups all the time before you work out. OR maybe you’re one step better than the rest of us and you DO actually warm-up… with walking on the treadmill and random stretches. 

It’s an easy thing for us to skip, think we don’t have time for, or at best… do unpurposefully. But warming-up can be a huge difference maker for not injuring ourselves AND actually making gains. 

In this episode we are joined by Excelerate Athletics Coach Nicole Addison, who shares with us a fool-proof warm-up formula that preps your body for your weight-lifting and is heavily focused on corrective exercise. The best part? It’s quick and efficient. 

Coach Nic recently completed a Pain-Free Performance Specialist Certification and shares with us the wealth of knowledge she learned!

This method of warming-up has changed the name of the game for the rest of the EA coaches and our clients - and now it can change yours too!

I get it - you want to be fit as frick AND have a spicy margarita. You’re preaching to the choir, sis. Is it possible? Sure. I’d like to think I’m a testament of that. BUT - you do have to understand how alcohol can affect your fitness goals and for some reason, everyone’s talking about protein, fats, and carbs but what about the fourth and forgotten macro, alcohol!?

Okay, it’s not really a macro because we don’t actually NEED it. And it really doesn’t provide us with anything of substance. But the reality is, a lot of us are still having it so we need to understand how to account for it in our macro tracking and daily allotted caloric needs. So that’s what I’m breaking down in this episode - FAST FIT FACTS: Alcohol Macros & Tracking Alcohol for Dummies 

Interested in starting your own health and fitness journey? 

Follow Mallory on Instagram @malssfitnfoods

Apply for 1:1 fitness & nutrition coaching:

excelerateathletics.com