Filter Free Friday

If you’ve ever thought, “Why am I the only one who remembers everything for this family?” — this episode is for you. From doctor appointments to daycare snacks, if the mental load is draining you and you wish your partner would just handle it without you having to ask (again), this conversation will hit home.

Today, I’m joined by Zach Watson — a invisible labor coach and Fair Play Method facilitator — to talk about why women carry the mental load, why “asking for help” isn’t the solution, and how to create a better partnership at home.

Whether you feel like the default parent, overwhelmed with managing every little thing, or just tired of being in charge of it all, Zach offers practical ways to shift the mental and emotional labor (without managing your partner like a second kid0.

In this episode, we cover:

• Why women carry the mental load and invisible labor and how to make it more visible to your partner
• Why "helping" isn’t enough — and how to create true ownership of household tasks
• Maternal gatekeeping and how to stop carrying the emotional load alone
• Practical steps to help your partner share the role of being the "default parent"

If you're mentally overloaded, emotionally drained, and tired of feeling like the only one holding it together, this episode is the roadmap to start changing that.

Join Zach's Free Community here

Connect with Zach on YouTube, Instagram or TikTok.

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

Can 20-minute workouts really build muscle and improve endurance, or are they just a way to make us feel productive without real progress?

In this episode, Britany tackles one of the biggest fitness debates—are short workouts actually effective, or are we just fooling ourselves? Whether you’re a busy mom squeezing in exercise during nap time or someone trying to stay consistent without spending hours in the gym, this episode breaks down exactly when 20 minutes is enough—and when it’s not.

Let's Chat About...

✔️ The minimum effective amount of strength training to see real progress
✔️ How short workouts can be structured for maximum efficiency
✔️ The biggest mistake people make with quick workouts (and how to fix it)
✔️ When 20-minute workouts AREN'T enough to achieve your goals
✔️ How perfectionism is holding you back from making real progress

If you’ve ever wondered, “Is a 20-minute workout even worth it?”—this episode has your answer.

👉 Grab your home gym equipment guide here for a 10% discount on the best gear for effective home workouts.

👉  Get a free trial to Britany's workout programs on the Sweat app here.

👉 Love this episode? Share it with a friend who’s stuck in the ‘I don’t have time’ trap!

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

Can you run AND lift without losing muscle or burning out? Absolutely— but only if you do it right! In this episode, Britany break downs the biggest mistakes people make when trying to combine running and strength training, and how to structure your workouts for muscle gain, endurance, and speed—without overtraining.

Britany chats about...

- The #1 mistake that kills strength gains for runners

- Why sprints > long runs for muscle-building

- The best weekly schedule for runners who lift (and lifters who run)

- The benefits of polarized training for hybrid athletes

- Why recovery is the secret sauce to results

Whether you're a runner wanting more strength or a lifter looking to improve endurance, this episode has everything you need to build a hybrid workout routine that actually works.

RESOURCES MENTIONED:

- Download your free Strength and Running Workout Schedule

- Get a free trial of Britany's Ignite Strength Workout Program

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

How does someone stay super fit and active while battling a chronic pain for 23 years? 

In today's episode, Britany discusses navigating her rheumatoid arthritis, chronic joint pain and staying active throughout it all. This episode isn't just for those with autoimmune disease or chronic illness, it's for anyone what wants to stay active and positive despite illness, injury, aging, joint pain or any physical setback in life.

Hint: It's about being stubborn enough to thrive despite the tough sh*t that life throws our way!!!

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

What if you've been going about it all wrong?? In today's episode Britany breaks down why walking is the most underrated tool for body transformation (and frankly your mental health too). She addresses the myths around 10,000 daily steps, how calorie burn REALLY works (and why you probably are calculating it wrong) and provides methods for increasing your step could despite a busy schedule,

This episode makes sure you're not missing one of the most important pieces to the puzzle when it comes to your health and fitness goals.


Use code BRITANYFIT for $230 the C2 Foldable Walking Pad until Jan 31st. A walking treadmill that folds up and is portable!

Track your steps, sleeps, stress, recovery, workouts and more with the Garmin Venu 3S.

Related Episode: How Dieting and Fat Loss Really Work

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

New year, same chaos? Sounds about right. In today's episode, Britany's here to keep it real with tales of daycare mishaps, womanly woes (do elephants go through menopause?), and the ultimate reminder: invest in your foundation before life starts to crumble.

This isn’t about hustling more in 2025—it’s about building a foundation in your career and personal life that you can build on for not only a better work-life balance but to get more energy and joy out of the life you've created.

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

We are getting real about balancing career and life on the podcast today. Britany reads a letter she wrote to herself from the lens of a working mom trying to go into 2025 with a healthier mindset. She discusses how to drop the "do it all" mindset and instead focus on minimizing anxiety, level setting expectations, taking better action and HAVING FUN. That last one is important.

Are you actually taking the time to have fun or are you just trying to be successful at everything that you do? Britany unpacks the weight of that at question in today's episode.
_

Sign up for Britany's email list and upcoming newsletters by clicking here.

Get Britany's Motherhood Survival Guide for Pregnancy and The First Year by clicking here.

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

Fitness extraordinaire and mom, Danielle Pascente, joins Britany on today's episode to talk all things motherhood - from balancing WFH life with a baby, to that dreadful first postpartum poop, to lying to your toddler to minimize the threenager meltdowns.

Today's episode is the phone call you make to your fellow mom friend to ask "I'm not going crazy right? This sh*t is hard, right?"

Because, yes, motherhood is a wild wild ride. But luckily, it's one we don't have to go through alone.

You can find Danielle Pascente on Instagram at https://www.instagram.com/daniellepascente/

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

Vision Boards. New Year's Resolutions. Monthly Goals. There's a lot of different ways to manifest the life you want to live, but in today's episode Britany offers up an alternative way to set goals for those of us in our mid to late 30s and beyond (aka those of us who don't have hours of free time to teach ourselves Spanish or how to knit). 

Britany reflects on the last time she did this goal setting exercise in 2020 and realizes she's not only accomplished everything on the list, but she's read to start a new one. 

This episode is about building a vision board for a life appropriate for your current phase of life - without time limits or pressure to accomplish it all perfectly or have all the answers right now. It's about believing in your vision (board) even if you don't know exactly how you'll make it happen.

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

Britany sits down with author and brand marketer, Jami Crist, to discuss the multitude of challenges women can face in the trying to conceive and pregnancy journey.

Jami's new book, "The Losses We Keep" explores the stories of 9 women who faced pregnancy, loss, IVF, surrogacy, cancer and more.

This episode is an uplifting perspective on the emotional and physical toll so many women endure to try to become mothers. It's about amplifying the commonalities in our experiences and lending a hand to women to who need to be reminded that, you, my dear, are not alone.

You can learn more about "The Losses We Keep" and purchase the book here.

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