[REPLAY FROM SEPT 2024]

We're talking non-scale victories, workout milestones and all things PROGRESS today. Britany deep dives into 5 signs you're progressing in your fitness and health routine (that you're probably ignoring). 

Today's episode is for anyone struggling to feel like they'll ever achieve their goals and is searching for some wins to celebrate. Even if you're convinced you'll never be successful, Britany reminds us that the distance between the life you want to live and the life you're currently living isn't nearly as big as you think!

• 7-Day Free Trial of my workout plans here
• Free Guide to Choosing The Right Dumbbell here
• Free Stronger Abs Guide here 

SIGN UP FOR BRITANY'S NEWSLETTER
https://britany.myflodesk.com/filterfree

[REPLAY FROM 2022]

Join guest Becky Wade on this week's episode about saying yes to what makes you happy (cinnamon rolls) and saying no to what doesn't (expired make up almost as old as the students she coaches).  Becky is a new mom, pro marathoner, author, and freelance writer. She shares how she balanced her expectations around fitness during her pregnancy, ponders name changes after marriage,  and reminisces with Britany about their silly days together as teammates and friends in college.

It's an episode you do not want to miss!

You can find more from Becky at:
http://www.beckyrunsaway.com

• 7-Day Free Trial of my workout plans here
• Free Guide to Choosing The Right Dumbbell here
• Free Stronger Abs Guide here 

SIGN UP FOR BRITANY'S NEWSLETTER
https://britany.myflodesk.com/filterfree

Britany is booked and busy, creating new workout programs, hosting live workshops and more. And in today's episode she gives a little insight into how the podcast will change (temporarily!) while she gets through the busy season somehow with her head still screwed on.

This is YOUR friendly reminder that you can make shifts in your life if it helps you find more calm. Sometimes we must low down to speed up!

Don't miss out on any of Britany's (or Blake's) shenanigans by joining the newsletter here. 

SIGN UP FOR BRITANY'S NEWSLETTER
https://britany.myflodesk.com/filterfree

So you love your Pilates or barre workouts, but you're curious if they're actually building muscle (or even toning and sculpting)?!

In today's episode, Britany unpacks the difference between strength training and high-rep low-weight workouts like barre, Pilates, and yoga sculpt classes.

We discuss:

• What the burning and shaking in barre and Pilates really mean
• Which workouts you should do based on your goals
• What barre and Pilates do better than strength training
• How to build a workout plan that includes different types of workouts so you can do what you love and achieve your goals 

Whether you're a Pilates princess, a gym girlie or somewhere in between, this episode goes where most fitness instructors won't, so that you can get clarity on what's right for you.

Resources mentioned in this episode:

• 7 Day Free Trial of Britany's Strength & Barre workout program here
• The Body Breakthrough: Fat Loss, Fitness and Metabolism Guide here
• FREE Guide For Choosing The Right Size Dumbbell here 

SIGN UP FOR BRITANY'S NEWSLETTER
https://britany.myflodesk.com/filterfree

If the thought of only have 100 days left in the year makes you panic a little but, this one's for you.

In today's episode, Britany gives you the good girlfriend pep talk on how to finish the year strong without burning out. She has rants about the joys of having a sick kid, starting your period and how to avoid toddler tantrums. So you know, a bit of everything.

From the realities of mom life to better fitness habits and establishing a healthy lifestyle routine, Britany reminds you that you need to walk into the back half of 2025 with energy instead of guilt and perfectionism.

• Click here for details on Britany's small group coaching program, The Routine Reset
• Click here if you're interested in working with Britany in-person in Portland, Oregon

SIGN UP FOR BRITANY'S NEWSLETTER
https://britany.myflodesk.com/filterfree

If it feels like your brain has 100 tabs open but can't figure out which ones to close first, this episode is for you.

In today's episode, Britany gets honest about what it's like juggling motherhood, work, fitness and a never-ending to-do list and what finally helps her cut through the mental clutter AND make progress towards her goals.

She shares a simple clarity exercise that helped her reset priorities, sharpen focus, and stop running in place. It's quick. It's doable. And it's exactly what so many overwhelmed moms need to get clear about their goals and minimize burnout.

There's also the very real, very TMI detour into what it's like trying to conceive while your husband has the man flu. Because, of course.

If you're craving more clarity, productivity and a fresh perspective on what actually matters right now, Britany will walk you through the mindset shift that changes everything without making you feel like you're lost or behind (because, you're not!)

If you want more of this goal setting clarity, you can join Britany's free masterclass on Fri 9/19 and Sun 9/21. It will help you stop spinning your wheels and finally get out of your own way!

RSVP for The Wake Up Call *FREE* Masterclass by clicking here

SIGN UP FOR BRITANY'S NEWSLETTER
https://britany.myflodesk.com/filterfree

Not seeing results from your workouts? Having the wrong size dumbbells might to be blame and that means you're wasting your time. Yikes!

In today's episode, Britany breaks down exactly how to choose the right size dumbbells for strength training workouts. Whether you're chasing muscle definition or more strength, most women over 30 aren't seeing results because they're not lifting heavy enough. But don't worry, lfiting heavy doesn't mean you have to go to the gym and load up a barbell.

Britany explains:

• How to know if your weights are too light, too heavy or just right
• The simple test to find the perfect weight for any exercises
• How to increase dumbell size while minimizing risk of injury or overtraining
• How to get faster results by optimizing your workouts for your strength and muscle gain goals

If you've ever wondered "what weight should I be using?" this episode is your answer. You can also grab the free guide below for a reference and start getting more out of your workouts.

FREE GUIDE - How to Choose the Right Dumbbells - click here 

15% off WeGym Dumbbells through September 1st - click here 

SIGN UP FOR BRITANY'S NEWSLETTER
https://britany.myflodesk.com/filterfree

Do you know if your workouts are actually right for your goals or are they not delivering the results you want?

In today's episode, Britany is taking you behind the scenes of how she builds her workout plans to help women get stronger at home.

She discusses:

• When to use supersets, circuits or straight sets
• How to choose the best workout split (full body vs. split training)
• The importance of the right size dumbbell
• How to pair strength training with running, barre or yoga
• Why rest days are just as important as workout days

You'll learn how to structure a workout plan that's effective, fun and realistic for your life so you can stay consistent and actually look forward to training (no matter how busy or tired you are).

Get The Body Breakthrough - Britany's guide for women 30+ who want to build muscle, lose fat and simplify fitness and diet without overhauling their life.

Try any of Britany's workout programs on the Sweat app with a 7 day free trial for new members here. 

Free Running + Strength Training schedule here.

SIGN UP FOR BRITANY'S NEWSLETTER
https://britany.myflodesk.com/filterfree

Scrolling Instagram at 10pm when you know you should be sleeping? In today's episode, Britany calls you (and herself) out and shares how to break the evening routine self-sabotage cycle and eliminates the needs for the perfect 10 step morning routine (that you weren't ever going to do anyway).

Learn the 2-minute routine that works even on chaos days, why your evening routine might matter more than your morning one, and how to get better sleep without needing more hours (yes you read that right - more sleep isn't always the answer).

Plus, Britany answers a listener's voicemail question on proper squat and lunge form and she addresses  the breathing techniques that make workouts way more effective

What You'll Learn:

• The ridiculously simple 2 minute morning routine
• Why your 11pm habits drain your 6am energy
• Sleep hacks when you can't get more hours
• Barre and strength training form cues to prevent injury
• Breathing patterns for better results in your workouts

This episode is perfect for high achieving moms and women juggling it all, who just want to good about how they're spending their time! 

MENTIONED IN THIS EPISODE:

• Download the FREE 3 Day Mini Reset Challenge to reset your energy and intention and escape the chaos of the day.

• Check out The Essential Workout Companion Guide here for videos, audio coaching and more to get better results from your workouts.

SIGN UP FOR BRITANY'S NEWSLETTER
https://britany.myflodesk.com/filterfree

Struggling to stay consistent with your fitness and diet for more than a couple weeks? In this this episode Britany spills why it doesn't matter how motivated you are and shares how to finally get unstuck from the start-over cycle that keeps sabotaging your diet and fitness consistency.

You'll learn:

• Why "busy" isn't just about your schedule. It's a state of mind that sabotages your healthy habits.
• The real reason you can meal prep like a boss on a Monday, but raid the pantry by Thursday
• How to hack your willpower so you're not relying on superhuman discipline to stay consistent with your workouts and nutrition (and make it feel easier)
• Her controversial take on the benefits of eating Reese's Peanut Butter Cups at 10am (yes, you read that right)

This isn't another "try harder" pep talk. It's the science of habit formation for real women over 30 served up with the straight talk you need (from someone who has been there herself!!). 

If you're ready to stop starting over, finally feel in control of your healthy habits, and actually want to enjoy yourself in the process, hit play!

THE CONSISTENCY CATALYST: Click here to learn more about Britany's easy to implement guide to staying consistent with any diet and workout plan.

SIGN UP FOR BRITANY'S NEWSLETTER
https://britany.myflodesk.com/filterfree