Unforutnately many of us women have struggled with our relationship with food and maybe even hating our body at one point or another. And even though we may seem to have it all together now, that story is no different for Coach Ellen and I!

On today's pod, we dive into how we first saw this manifest in our own lives, and how we were eventually able to pull ourselves out of it- so much so that we made pulling OTHERS out of it our career!

If you're someone struggling with body image, disordered eating, or a disordered relationship with fitness (or a combo of any of the above) we hope this pod shows you that there IS another side, and leaves you with some actionable take aways on how to begin your journey there.

Interested in starting your own health and fitness journey? 

Follow Mallory on Instagram @malssfitnfoods

Follow Coach Ellen on Instagram @ellenhealthcoach

Apply for 1:1 fitness & nutrition coaching:

excelerateathletics.com

We’re back for another addition of Fast Fit Facts and today we’re giving a crash course on how getting toned actually works. One of the biggest reasons I see so many women struggle to achieve their body composition goals is because there is a misunderstanding of what being toned means, and how to achieve it! So today we’re breaking everything down from what the heck “toned” is (and if it’s even a real thing) to how to achieve it. All with no bullsh*t, just fast facts. Let’s dive in!

As always, I’m available for any questions via my instagram @Malssfitnfoods!

Interested in getting support for your health and fitness journey?

Apply for 1:1 fitness & nutrition coaching:

excelerateathletics.com

The long awaited podcast episode detailing my incredibly turbulent journey since coming off the birth control pill is finally here. 

3.5 years ago I came off birth control cold turkey with no expectation that I would be anything but normal and simply start having a normal period.

That couldn’t be further from the case.

Almost four years later, I am still trying to fix all the damage done from 7 years of being on the pill, the stress of growing a business, and a season of restrictive eating tendencies.

I do want to add a disclaime that I am NOT a medical professional and nothing in this podcast should be taken as medical advice. I am simply sharing my journey, my experience, and hoping that you can take away bits and pieces of knowledge that help you or encourage you to learn more about your own hormone health and how to protect it.

As always, I’m available for any questions via my instagram @Malssfitnfoods!

Interested in getting support for your health and fitness journey?

Apply for 1:1 fitness & nutrition coaching:

excelerateathletics.com

Social media has become a world of its own, where many normal people have gained notoriety seemingly overnight. It’s easy to look at those with large followings and put them on a pedestal and almost see them as a celebrity of some sorts, but do they feel the same way about themselves? 

On today’s pod, we sit down with fitness coach Allison Lloyd, who has racked up an instagram following of 130k over the years. We get her insight on how she was able to grow such an impressive social media presence, how it’s helped her grow a successful online coaching business, and most interestingly… how she sees herself differently (or not differently) baring her online success. 

You can follow Allison on Instagram and TikTok at @allisonlloydfit

Follow Mallory on Instagram @malssfitnfoods

Apply for 1:1 fitness & nutrition coaching:

excelerateathletics.com

Have you ever thought about getting an online health, fitness, or nutrition coach but can't decide if it's worth it? Or wondering what it even means to have one? Orrrr... you've never even heard of it but, now you're intrigued!? 

This episode is for you! We're joined by our client Alyx Duckering and she dives deep on what her first 5 weeks of coaching has looked like. In just a short amount of time, it's been so incredible for her that she even encouraged her boyfriend to sign on as a client as well. 

If you have any questions for Alyx, she's an open book! You can message her on instagram at @alyx.michele

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 Fast Fit Facts episode we’re diving into the magical, mythical compound of creatine. Except, it’s not mythical - it’s real and your body NATURALLY produces it too; and it’s not really magical… it’s just science and pretty freaking awesome. 

There is so much misinformation about creatine and myths related to it that many are nervous to incorporate it into their fitness routine and regimen - especially women. 

However, this would be a mistake! Creatine is the most widely researched supplement on the market and is 100% safe. It also has so many physical and mental health benefits that it makes it a supplement worthwhile to be in everyone's regimen. 

Give this episode a listen as I explain more - with no BS - about why and how it may be a game changer for your fitness goals!

Have you ever considered how much your emotions are blocking you from being successful with your health and fitness?

Fear of change, fear of failure, anxiety, worry…these can all lead to sabotage.

It sounds crazy, but this is why I always say that success in your fitness goals goes beyond, well beyond, just calories and workouts.

We’ve found that some of the biggest hurdles for clients come from past trauma, limiting beliefs, and hanging onto an emotion they’ve coined as their identity.

And oftentimes, they don't even realize it.

On today’s pod, Coach Nic talks all about this, and how she uses her education as a Master Practitioner of Neuro Linguistic Programming and Mental Emotional Release to help her clients breakthrough this.

Interested in starting your own health and fitness journey? 

Follow Mallory on Instagram @malssfitnfoods

Follow Coach Nic on Instagram @nic_fit_htx

Apply for 1:1 fitness & nutrition coaching:

excelerateathletics.com

Alcohol is...tricky. 

We love the way it makes us feel, we hate the way it makes us feel. 

Society normalizes it, society demonizes it. 

Figuring our the relationship that YOU want to have with alcohol can be challenging, especially as you're also trying to navigate and health and fitness journey and trying to figure out how it fits in (can it even?) within that.

Today's episode is simply my story. I've dealth with the same struggles, internal questions and dialogue, guilt after a wild night or FOMO after trying to abstain... so we're just going to talk about all of that today - and quite candidly I might add.

There's no right or wrong way for how this should look in YOUR life - and that's what I want you to take away today. At the end of the day, the place alcohol has in your fitness journey and in your life should be in alignment with you. 

Love you, mean it! Cheers!

Interested in starting your own health and fitness journey? 

Follow Mallory on Instagram @malssfitnfoods

Apply for 1:1 fitness & nutrition coaching:

excelerateathletics.com

“Reverse dieting” - one of the biggest buzzwords/buzz terms in the health and fitness space! And it sounds…interesting. People are often on diets and trying to lose weight so the idea of the opposite or reverse of that can seem…odd! But in fact, often it is what people need to go through in order to continue being successful losing weight, recomping their body, or fixing their metabolism. On today’s episode, we’re diving into the science behind reverse dieting including what the heck it even is, why someone would need to do it and who is the right person for it, and how to go about it!

You may be surprised to learn that many people actually lose weight or continue to see progress when eating more… and you’ll walk away from this episode understanding exactly how that’s possible! 

Interested in starting your own health and fitness journey? 

Follow Mallory on Instagram @malssfitnfoods

Apply for 1:1 fitness & nutrition coaching:

excelerateathletics.com

No one tells you how hard it is to make new friends as an adult... and if you're someone who craves connection, collaborative growth, and also being a goofy goob with your people, finding the right crew to check off those boxes can be super challenging as you get older. 

I spent about 5 years between college and now searching for this type of friend group. It wasn't until I actually moved across the country where I finally found everything I was looking for in my adult friendship! 

In this episode we go over some of the things I value most about my friends, and I hope this provides some reflection for yourself on what you look for and value with your adult connections and whether or not you have that, or need to spend some more time seeking it out.

My hope for all of you is to also have a full a** friendship cup! Cheers!