I just returned from traveling Europe for 12 days with three of my best girlfriends and having the time of our lives! We went to three countries; Italy, Switzerland, and Rome and on today's podcast episode I'm recapping our entire trip and my biggest takeaways frrom this trip! This is the first time in 4 years I've taken this much time off of the gym and completely enjoyed myself when it comes to food. 

I hope you enjoy this episode and get some ideas for your next dream trip to Europe!

Interested in starting your own health and fitness journey? 

Follow Mallory on Instagram @malssfitnfoods

Apply for 1:1 fitness & nutrition coaching:

excelerateathletics.com

Dieting or "cutting" has to be earned - yeah I said it! There are prerequisites that need to be met before you should enter into a diet. Can you do it regardless, even if you don't meet these prereqs? Sure, but I can almost guarantee you that you're going to have a pretty miserable time and likely not see the results you set out for.

Dieting isn't fun, but it can be a lot EASIER when you have met these parameters. Set yourself up for success, and make sure you are in a healthy mental and physical position before adding this extra stressor to your body and life! 

Here is your "Am I Ready To Diet?" Checklist - how many do you check off? 

Interested in starting your own health and fitness journey? 

Follow Mallory on Instagram @malssfitnfoods

Apply for 1:1 fitness & nutrition coaching:

excelerateathletics.com

Functional medicine, naturopaths, holistic health… all major buzzwords that have been popping up in the health/wellness space lately. What do they REALLY mean? Are they truly all the rage?

On today’s episode, we’re joined by Functional Medicine Practitioner Dr. Sierra Bains! We dive into all things functional medicine and what the difference is between that and conventional medicine. There’s so much we discuss from lab work, different lab testing, and knowing how to advocate for yourself with your doctor’s to make sure you get the absolute best care! 

You can learn more from Dr. Bains by following her on instagram @drsierrabains

Interested in starting your own health and fitness journey? 

Follow Mallory on Instagram @malssfitnfoods

Apply for 1:1 fitness & nutrition coaching:

excelerateathletics.com

Fitness Goals & Traveling…seems mutually exclusive. But it does NOT have to be that way- I think it’s all about how you approach your travels and vacations. Today I’m sharing 7 of my biggest tips for staying on track while traveling! Take what you need, leave what you don’t… but please always remember you can live a life you love and feel freaking good too. Love you mean 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 a woman who doesn’t necessarily need to lose much weight but still aren’t feeling the most confident… you might feel lost and stuck. There’s not much out there geared to help with the goal of “body recomp”, or even much out there to teach someone that that may be what their goal is!

EVERYTHING is so skewed by diet culture and focused on weight loss that so many woman assume if they want to change their body, it must mean losing weight and restricting calories. But for lots of us, we actually need to focus on building lean muscle and eating more. 

Bailey was a perfect example of this - she already had a great foundation with her health and fitness and wasn’t necessarily someone you’d look at and understand why she was hiring a coach. But in her own words, it’s one of the best decisions she’s ever made! 

Bailey is now feeling seen, heard, and learning more than she even knew was possible. If you’re someone who resonates with having health and fitness goals but not necessarily looking like you need to make massive changes… take a listen to this episode!

Interested in starting your own health and fitness journey? 

Follow Mallory on Instagram @malssfitnfoods

Apply for 1:1 fitness & nutrition coaching:

excelerateathletics.com

I'll admit it... I WAS WRONG!

Everyone was or has been, but it's a matter of who can admit it.

Fitness and nutrition has evolved so much, even in the last few years. New research is always being done, and not to mention you learn even in your own evolution.

There's a handful of things that I used to preach as a trainer/coach that I've walked back on, and in this episode I got over 7 of them! 

Good coaches aren't afraid to evolve and admit when they're wrong - good coaches are always still in the student seat!

Interested in starting your own health and fitness journey? 

Follow Mallory on Instagram @malssfitnfoods

Apply for 1:1 fitness & nutrition coaching:

excelerateathletics.com

The metabolism… the mystical, complicated conundrum that seems so difficult to understand and manage. Or is it?

If you understand how a thermostat works, you understand how metabolism works!

Allow me to explain..

The Ozempic craze has taken the fitness and weight loss industry by storm - but now a few years into the craze… we may be seeing some of the repercussions of using this drug for weight loss. 

In today’s episode, we’re diving into all things Ozempic and weight loss drugs. We’re joined by Dr. Ashley Dwyer, a pharmacist and health coach to get her expertise on the utilization of these drugs and what to consider if you’re planning to use them. 

There’s more to the story than just the fact that they suppress appetite and help you lose weight… just like anything else, there can be repercussions. Today’s episode is a candid conversation about how these drugs really work, and how to utilize them safely and provoke some thought on if you should use them at all! 

You can find more information from Dr. Dwyer and follow her @dr.dwyer on instagram! 

Interested in starting your own health and fitness journey? 

Follow Mallory on Instagram @malssfitnfoods

Apply for 1:1 fitness & nutrition coaching:

excelerateathletics.com

Let’s have a check-in, shall we!? I can’t believe how fast 2024 is going, but I think the quarter end serves as a great touchpoint for  checking in with yourself and how you’re feeling, what you’ve accomplished, what you maybe wanna change and focus on, and setting new intentions.

Often people only do this at year end/start, but it’s what happens after that that really matters!!

 So on today’s episode I’m sharing some about my personal life and what’s been going on in Q1 (including dating hehe!!!) and I’d love for you to shoot me a DM with any of your personal reflections from Q1 too :) 

Interested in starting your own health and fitness journey? 

 Follow Mallory on Instagram @malssfitnfoods

Apply for 1:1 fitness & nutrition coaching:

excelerateathletics.com

Never in my wildest dreams did I think that I would not only work for myself, but truly be a CEO of a company that employs 12 other people and helps thousands of women become the best version of themselves. I pinch myself every day that I get to do what I love and make a living.

And the journey of how I got here is never what I pictured, either. I had no idea what it took or meant to grow a company, and I didn’t know what I was doing until I was fully on the other side. Now after 4 years in entrepreneurship and having successfully built a near 7-figure business and leading a team, I wanted to share my story of How I Built This: Excelerate Athletics!

Interested in starting your own health and fitness journey? 

Follow Mallory on Instagram @malssfitnfoods

Apply for 1:1 fitness & nutrition coaching:

excelerateathletics.com