In this episode of Expanding Nutrition, host Francesca Meffert sits down with two inspiring guests: Alex Cramer, personal trainer and founder of Blue Room Training, and Dr. Michelle Montero, clinical and sports psychologist and founder of Alchemy Performance Consulting. Together, they explore how fitness and psychology intersect to help women build strength, confidence, and resilience. From Alex’s focus on body neutrality and creating safe, inclusive training spaces, to Michelle’s expertise in boosting mental performance and emotional well-being, this conversation offers powerful insights for anyone ready to step into their full potential. They also share details about their upcoming collaborative workshops designed to help women unlock both physical and mental growth. 🌟

UPCOMING WORKSHOPS:

🎯 Food Freedom Unlocked 👉 May 17th, 2025 @ 10:30am-12:00pm

SIGN UP HERE for Food Freedom Unlocked

🎯Own the Space 👉 September 20th, 2025

Follow @ownthespace_csc on IG

Alex Cramer is a Personal Trainer and founder of Blue Room Training. 

Connect with Alex here! 👇

www.blueroomtraining.com

Instagram: @blueroomtraining 

Dr. Michelle Montero is a Licensed Clinical Psychologist and Sport Psychology Consultant and founder of Alchemy Performance Consulting. 

Connect with Dr. Montero here! 👇

www.alchemyperformanceconsulting.com

https://www.linkedin.com/in/dr-michelle-montero-a9027810/

Connect with Francesca:

Book a Free Discovery Call HERE

Follow on Instagram: @ExpandingNutrition

Email for Coaching Inquiries:  [email protected]

Visit my Website: www.expandingnutrition.com


Disclaimer:

Please remember, this podcast is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information here.

@expandingnutrition

Connect with Francesca:

Book a Free Discovery Call HERE

Follow on Instagram: @ExpandingNutrition

Email for Coaching Inquiries:  [email protected]

Visit my Website: www.expandingnutrition.com

Disclaimer:

Please remember, this podcast is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information here.

@expandingnutrition

In this episode I had the pleasure of chatting with Reyna Hoerdeman, Owner and Fitness Director at Studio Fit Chicago - an all women's fitness studio based in Lincoln Park. We chat about a variety of topics - from toxic diet culture, how history has shaped how we're raised in society, our body image, and what we "want" vs what we "need".

Find Reyna and her team here: https://studiofitchicago.com/personal-trainers/

Connect with Francesca:

Book a Free Discovery Call HERE

Follow on Instagram: @ExpandingNutrition

Email for Coaching Inquiries:  [email protected]

Visit my Website: www.expandingnutrition.com

Disclaimer:

Please remember, this podcast is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information here.

@expandingnutrition

✨ What if the path to food freedom wasn’t about restriction, but about awareness and self-compassion? What if small, intentional steps could help you break free from food struggles for good?

In this episode of Expanding Nutrition, host Francesca Meffert shares a seven-step process to help you transform your relationship with food. She dives into the importance of self-awareness, emotional eating, body image, and mindset shifts—all while encouraging you to embrace compassion and progress over perfection.

Through practical insights and coaching wisdom, Francesca outlines each step in detail, offering actionable strategies to create sustainable change in your food journey.

What You’ll Learn in This Episode:

✔️ The 7 steps to food freedom and how to implement them in daily life.
✔️ Why self-awareness is key to breaking free from food struggles.
✔️ How to approach emotional eating with compassion instead of judgment.
✔️ The role of health coaching in creating sustainable mindset shifts.
✔️ Why celebrating small wins is essential for long-term progress.

If you’re ready to ditch the guilt, embrace your journey, and create lasting food freedom, this episode will guide you through the process step by step.

Connect with Francesca:

Book a Free Discovery Call HERE

Follow on Instagram: @ExpandingNutrition

Email for Coaching Inquiries:  [email protected]

Visit my Website: www.expandingnutrition.com

Disclaimer:

Please remember, this podcast is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information here.

@expandingnutrition

In this episode, Francesca Meffert and financial coach Mary Tappert explore the intricate relationship between food struggles and financial anxiety. They discuss holistic approaches to coaching, the importance of mindset shifts from scarcity to abundance, and the role of spirituality in financial well-being. The conversation emphasizes the emotional weight attached to money and food, the need to break negative narratives, and the empowerment that comes from financial awareness and self-acceptance.

Mary Tappert, Financial Coach and Speaker, brings magic to the mundane to help her clients break free from money anxiety, understand where their money is being spent, and save for what’s important to them. Mary's unique and holistic approach combines utilizing tried and true financial tools with powerful mind, body, and spirit exercises to transform her client's relationship with money.

Mary's approach is as multifaceted as it is transformative, seamlessly blending time-tested financial strategies with profound mind-body-spirit practices. By harnessing the power of both practical tools and inner wisdom, Mary facilitates a profound shift in her clients' relationship with money, guiding them towards abundance and fulfillment. With Mary's help, let today be the day you finally get your finances in order because your money should be working for you and not the other way around.

In addition to her 1:1 work, Mary is a captivating and inspirational public speaker. She has facilitated workshops for women and entrepreneurs (both in-person and online), as well as appeared as a guest on many podcasts.

Find Mary at her website: https://www.marytappert.com/home
Find Mary on IG: https://www.instagram.com/marytappertfinancialcoaching?igsh=MmZob3RneW4zdzJv&utm_source=qr


Connect with Francesca:

Book a Free Discovery Call HERE

Follow on Instagram: @ExpandingNutrition

Email for Coaching Inquiries:  [email protected]

Visit my Website: www.expandingnutrition.com

 
Disclaimer:

Please remember, this podcast is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information here.

@expandingnutrition

✨ What if, instead of judging your eating habits, you got curious about them? What if self-awareness and exploration could help you break free from food struggles?

In this episode of Expanding Nutrition, host Francesca Meffert explores the transformative power of curiosity in overcoming emotional eating and fostering a healthier relationship with food. She highlights how frustration and judgment often hold us back, while self-awareness and compassion can create lasting change.

Through personal stories and client experiences, Francesca illustrates how developing non-judgmental curiosity around food choices and emotions can lead to greater understanding, new coping mechanisms, and ultimately, food freedom.

What You’ll Learn in This Episode:

✔️ Why curiosity is a powerful tool for overcoming food struggles.
✔️ How emotional eating is connected to deeper needs and coping mechanisms.
✔️ The role of self-awareness in transforming food relationships.
✔️ Why frustration and judgment keep you stuck—and how to break free.
✔️ How coaching can help you develop a healthier, more intuitive approach to food.

If you’re ready to shift your perspective and approach your food journey with curiosity instead of criticism, this episode will give you the tools to start making that change.

Connect with Francesca:

Book a Free Discovery Call HERE

Follow on Instagram: @ExpandingNutrition

Email for Coaching Inquiries:  [email protected]

Visit my Website: www.expandingnutrition.com

 
Disclaimer:

Please remember, this podcast is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information here.

@expandingnutrition

In this episode of Expanding Nutrition, host Francesca Meffert engages with Katie Bigner, a licensed mental health therapist and communications coach. They explore the transformative journey of intuitive eating, the pervasive influence of diet culture, and the importance of self-compassion in overcoming food struggles. Katie shares her insights on the interconnectedness of relationships, trauma, and effective communication, emphasizing that personal growth requires a holistic approach that encompasses thoughts, feelings, and actions. Listeners are encouraged to embrace their unique journeys towards food freedom and emotional well-being.

Connect With Katie:

Katie Bingner, LCPC is an integrative trauma therapist, combining action-oriented approaches such as Acceptance and Commitment Therapy (ACT) with trauma-informed techniques in order to offer a wide-range of support to meet client’s current and evolving needs. Katie offers support and encouragement for learning how to build new, more balanced and neutral relationships to our bodies and to food, with the foundation of this work stemming from the Intuitive Eating and Health At Every Size Models. Today, in addition to her counseling work, Katie enjoys offering trainings, communication coaching, and clinical consultation to clinicians seeking support and looking to hone their skills. Katie is a proud member of the LGBTQIA+ community and is passionate about offering a safe space for any marginalized person in need of affirming care and allyship.

www.KatieBingner.com

Katie's Free 'Communication Skills for Connection' FB Group: https://www.facebook.com/share/a7Ls2yYAHFMddFh4/

@KatieBCoaching IG
@unfiltered_therapist TT

Registration for Katie's 6-week Boundary Builders Group Coaching Program is NOW open! If you struggle with saying no when you need to and yes when you mean it - this is a fantastic opporutnity to learn the skills and shift your mindset to become a more effective communicator! Program starts July 14th! Schedule a free 30min info session HERE: https://kbcoaching.coachvantage.com/event/free-30-min-info-session

Connect with Francesca:

Book a Free Discovery Call HERE

Follow on Instagram: @ExpandingNutrition

Email for Coaching Inquiries:  [email protected]

Visit my Website: www.expandingnutrition.com

 
Disclaimer:

Please remember, this podcast is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information here.

@expandingnutrition

✨ Do you rush to “fix” your eating habits without first understanding your emotions? What if the key to food freedom isn’t about solving the problem right away—but about holding space for yourself first?

In this episode of Expanding Nutrition, host Francesca Meffert explores the deep connection between emotional eating, self-compassion, and personal growth. She explains why nutrition coaching isn’t just about food choices—it’s about understanding your emotional responses and giving yourself the space to process them.

Through personal stories and client experiences, Francesca shares how holding space before jumping into problem-solving mode can lead to lasting change. She offers insights into how empathy, mental health, and self-reflection play a role in healing your relationship with food and discovering what you truly need.

What You’ll Learn in This Episode:

✔️ Why self-compassion is essential in healing emotional eating.
✔️ How holding space for your feelings leads to deeper personal growth.
✔️ The difference between problem-solving and emotional awareness in food freedom.
✔️ How nutrition coaching can help you navigate food choices with empathy.
✔️ Practical steps to ask yourself what you truly need in moments of struggle.

If you’ve ever felt frustrated with your eating habits, this episode will help you slow down, tune in, and create a more compassionate, sustainable approach to food and wellness.

Connect with Francesca:

Book a Free Discovery Call HERE

Follow on Instagram: @ExpandingNutrition

Email for Coaching Inquiries:  [email protected]

Visit my Website: www.expandingnutrition.com

 
Disclaimer:

Please remember, this podcast is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information here.

@expandingnutrition

✨ What if your greatest strengths and emotions were actually your superpowers? What if embracing your unique qualities could transform your relationship with food and yourself?

In this episode of Expanding Nutrition, host Francesca Meffert explores the powerful connection between self-identity, emotional intelligence, and personal empowerment. She shares how recognizing your innate strengths can help you navigate food freedom, mental health, and personal growth with confidence.

Through personal stories and client experiences, Francesca guides listeners on how to harness their emotions and imagination to fuel transformation, rather than feeling controlled by them.

What You’ll Learn in This Episode:

✔️ How self-identity and emotional intelligence shape your relationship with food.
✔️ Why your innate strengths and emotions are actually superpowers.
✔️ How imagination and personal growth go hand in hand.
✔️ The role of coaching in uncovering and utilizing your unique gifts.
✔️ Practical ways to embrace your strengths for lasting empowerment.

If you’ve ever felt like your emotions were holding you back, this episode will show you how to reframe them as tools for personal growth, empowerment, and food freedom.

Connect with Francesca:

Book a Free Discovery Call HERE

Follow on Instagram: @ExpandingNutrition

Email for Coaching Inquiries:  [email protected]

Visit my Website: www.expandingnutrition.com

 
Disclaimer:

Please remember, this podcast is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information here.

@expandingnutrition

✨ What if you approached your relationship with food the same way a scientist approaches an experiment? What if trial and error, curiosity, and self-discovery were the keys to lasting food freedom and personal growth?

In this episode of Expanding Nutrition, host Francesca Meffert explores the power of vision, experimentation, and self-discovery in both food freedom and entrepreneurship. She discusses how the scientific method can be a powerful tool for transformation—helping you test, learn, and refine your approach to food, business, and life.

Through a blend of personal stories and practical strategies, Francesca encourages listeners to dream beyond their food struggles, embrace trial and error, and develop a clear vision for personal and professional growth.

What You’ll Learn in This Episode:

✔️ How the scientific method can be applied to food freedom and entrepreneurship.
✔️ Why trial and error is key to self-discovery and personal growth.
✔️ How to dream beyond food struggles and create a vision for your future.
✔️ The role of experimentation in healing your relationship with food.
✔️ How coaching can help you gain confidence and clarity in your journey.

✨ If you’ve ever felt stuck in your food journey or unsure of how to move forward in your personal goals, this episode will show you how to embrace curiosity, vision, and growth with confidence!

Connect with Francesca:

Book a Free Discovery Call HERE

Follow on Instagram: @ExpandingNutrition

Email for Coaching Inquiries:  [email protected]

Visit my Website: www.expandingnutrition.com

Disclaimer:

Please remember, this podcast is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information here.

@expandingnutrition