We're kicking off this week with the long awaited explanation of how Green Flag Man downgraded to Yellow Flag Man. Tracy delivers the debrief (plus a necessary lore drop) and shares how she’s grown in emotional maturity when navigating disappointment in dating - growth without spiraling!? We love to see it.

Then we get into the real tea: socializing while sober. With Dry Jan in full swing, we’re breaking down what actually happens when you take a break from alcohol - physically, mentally, and socially. We talk why showing up tequila-free can spike anxiety at first, how sobriety can boost sleep, energy, and focus, and the mindset shifts + practical tips that make sober socializing way less awkward (and honestly… kind of empowering).

Whether you’re Dry January-ing, sober-curious, or just taking a break to feel more like yourself, this episode is your permission slip to be fun, confident, and fully present - no drink required.

We're baaaaack! Kicking off 2026 exactly how we know how with a little chaos. Mackenzie starts us off with a wild life update after her entire family ended up stranded in Aruba over New Year’s… ten people, no place to stay, fully homeless overseas. Casual way to ring in the new year! Tracy follows up with a little dating tea, admitting that the once very promising green-flag guy might be showing a few red flags after all (stay tuned).

Then we get into it. We’re breaking down why New Year’s resolutions so often fall apart by February, what actually makes habits stick, and how to set fitness and wellness goals that work year round - not just in January. From ditching all-or-nothing thinking to building sustainable routines you can actually maintain, this episode is your reminder that progress beats perfection every time. If you’re trying to do things smarter (and gentler) this year, this one’s for you.

2025 asked a lot of us and somehow gave even more in return. In this New Year’s episode, Mackenzie and Tracy each share the five biggest lessons they learned this year, shaped by heartbreak, hard conversations, career pivots, and finally confronting some self-destructive patterns we’d been avoiding. This year stretched us, softened us, and strengthened us - and most importantly, we didn’t go through it alone.

Whether you’re closing out 2025 with clarity or still piecing things together, we hope our reflections help you feel less alone, more grounded, and ready to step into 2026 a little wiser, a little braver, and a lot stronger.

Before we unpack emotional regression, nostalgia, and why going home for the holidays can turn confident adults into slightly feral versions of themselves… we start with a very important debrief. Tracy just turned 29, the martinis were martini-ing, Sagittarius season got a little too fiery, and let’s just say lessons were learned (or at least acknowledged).

Then we cozy up and dive into the real stuff: why being “home for the holidays” can bring up old patterns, old dynamics, and emotions you swear you already worked through in therapy. We talk about nostalgia vs. reality, why your nervous system clocks in before you do, and how family, tradition, and expectation can make you feel both deeply comforted and deeply triggered (sometimes in the same hourly ).

This episode is part holiday hug, part emotional stocking stuffer, and part gentle reminder that growth doesn’t disappear just because you’re back in your childhood bedroom. Whether you’re feeling merry, moody, or somewhere in between, consider this your permission slip to feel it all… and maybe sip something festive while you do.

This week on Fit Happens, we’re sitting down with the effortlessly cool Rani Vance - Pilates powerhouse, SLT + Fuze House instructor, and one of the rising voices in the EMS (Electric Muscle Stimulation) fitness space. We first met Rani at a day party in the Hamptons (very Fit Happens coded), and instantly knew she was someone we needed to bring on the pod.

We dive into Rani’s journey into fitness, how she found her way to Pilates-based training, and what keeps her energized in an industry that’s always evolving. Then, we get into the nitty-gritty of EMS: what it actually does, how it works, what it feels like (yes, we tried it), and who it’s really for. If you’ve been EMS-curious but slightly intimidated, this episode breaks it all down in a way that’s both science-backed and real-world relatable.

Of course, it wouldn’t be Fit Happens without some laughs, personal stories, and a little wellness-meets-nightlife energy. Whether you’re a Pilates devotee, fitness professional, or just love learning about what’s next in the wellness world, this one’s a must-listen.

This week on Fit Happens, the girls kick things off with a full weekend debrief - and yes, it’s exactly the kind of chaos you’d expect. Think: a night out that escalated quickly, a questionable-but-necessary late-night McDonald’s order, and a fresh batch of dating lore we absolutely did not ask for but are thrilled to unpack.

Then we dive into this week’s topic: embracing your Beginner Era - the season all of us desperately need. We talk about why starting over feels so uncomfortable (hi, ego), why being a beginner is scientifically linked to more motivation and long-term consistency, and how giving yourself permission to not be perfect on day one can actually change everything. We unpack the mindset shift of trading pressure for curiosity, the importance of letting yourself be seen in the messy middle, and the surprising ways “beginner energy” shows up outside of the gym - in dating, careers, friendships, and life transitions. It’s equal parts humbling, hilarious, and genuinely empowering. By the end, you might even want to be a beginner again.

Grab your 20-piece McNugget and let’s get into it.

We kick things off with some much-needed life updates including a full recap of our chaotic, house-music-filled weekend that confirmed maybe we haven’t lost dancing after all (!!). The girls also dive into some fresh dating lore, complete with a special guest appearance from ChatGPT who showed up to read us our romantic red flags… respectfully.

Then we jump into the good stuff: our Holiday Hangover Hacks. From surviving back-to-back parties to the cures that actually work, we’re breaking down everything you need to make it through December in one piece - hydrated, festive, and only mildly unwell.

Come cozy up with us - let's stay festive, hydrated, and just the right amount of unhinged.

This week, we’re trading our usual chaotic recap for a moment of gratitude. Tracy and Mackenzie share what they’re most thankful for this year - personally, professionally, and of course, for you, the Fit Happens fam who makes this podcast possible.

Then we dive into a tender, totally-real holiday topic: navigating food, movement, and family commentary during Thanksgiving. We unpack why indulging is normal, how a single meal (or an entire cozy week) won’t derail your progress, and why skipping workouts to maximize family time (or simply to rest) is more than okay. Plus, we offer scripts for handling those unwelcome “Are you really eating that?” comments with confidence and grace.

It’s a warm, honest, judgment-free episode to help you enjoy the holiday fully, guilt-free, and grounded. Grab a plate, grab a blanket, and let’s give thanks together!

This week’s episode is… a plot twist. For the first time in Fit Happens history, both Tracy and Mackenzie are simultaneously down bad for two recurring male characters. Since when have the girls ever been on the same page when it comes to dating? (Over/under on how long this era lasts?) Don’t worry, they’re still keeping their heads screwed on straight… or at least as straight as two fire sign fitness girlies can be.

Which brings us to today’s topic: The Death of Moderation.

Why does everything feel like it has to be all in or all unhinged? Why are we either doing 75 Hard or 75 Happy Hour? Either going full monk mode or full feral? We break down the cultural obsession with extremes - from the “clean girl” aesthetic to marathon-level wellness routines to blackout brunch culture - and explore why nobody seems to just live in the middle anymore.

The girls are officially in their dating eras, and the debrief is… a lot. Mackenzie survived a less-than-stellar Hinge date with a man who treated basic conversation like manual labor, and Tracy had to send an “it’s not me, it’s you” text that was not received with grace (to put it lightly). After we unpack the red flags, the delusion, and the audacity, we pivot into this week’s topic: building your Winter Arc.

We’re talking about using the colder months to become the hottest, healthiest, smartest version of yourself - inside and out. From the routines that keep you glowing (skincare, haircare, supplements), to cozy productivity hacks, to the books, podcasts, and habits that actually move the needle. Consider this your guide to making winter less “seasonal slump” and more “main character montage.”

Grab your matcha, get under a weighted blanket, and let’s architect your winter glow-up.