goal setting EP (Spotify)

goal setting EP (Apple Podcasts)

In this episode, I'm letting you guys in on all of my 2025 ins and outs! Moving into this new year, I'm more focused on being intentional with how I think and live my life rather than setting huge goals. As someone who has always felt the pressure to do more/better, I guess I'm learning how to just BE in this season of my life.

Remember, these are MY ins and outs. You may not resonate with all of them, but take what you need, and leave the rest! I hope you get some inspiration from this episode and I encourage you to sit down and make an ins and outs list of your own!

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We are back at it and I couldn't be more excited to get back to Podcasting! I missed you guys and being able to have long chats!!! A lot has changed for me over the past few months. I hit probably the worst burnout I've ever experienced, and I wasn't okay with it. In this episode, I'll explain what led up to the burnout, how I knew I needed to re-evaluate things, what I did, what I'm doing, and what to expect from this podcast moving forward. I'm coming back from this break renewed and SO inspired. So many great episodes to come!

Thank you so much for being here and taking time out of your day to tune in! Be sure to follow/subscribe and leave a rating/review to support the show!

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After almost a year of weekly uploads, it's time for me to take a little pause. I will use this time to rest, reflect, and reset so I can continue to bring intentional and valuable content to you all. Thanks for the support over the past year. I appreciate you all so much!

In the meantime, check out previous episodes, connect with me on Instagram, and check out my 1-1 program.

Bye (just for now) friends!

Ever feel like the generic advice of "manage your stress" leaves you feeling more stressed than before? In this episode, I break down HOW you can actually manage your stress. You'll walk away from this episode with practical tips and a more neutral view of the term "stress". Enjoy!!

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Lessons I've learned in my 26th year of life, fitness & health edition! Thanks for all the support over the years, and I can't wait to keep growing with you all and providing value to you in your own journeys!

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We've got another great guest on the show today! Dr. Meghan (a doctor of physical therapy), is on today to talk with us all about the pelvic floor AND under-fueling. Two big topics that we get to dive into! This episode includes: understanding the pelvic floor & its role in health and fitness, recongnizing symptoms of pelvic floor dysfunction, tips for taking care of your pelvic floor, relative energy deficiency, consequences of under-fueling, and more! Enjoy the show.

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How do you know when it's time to end a dieting phase? Is there a specific number of weeks? Are there signs you should look out for? We are diving into ALL of that in today's episode! I'll cover 4 main things that could indicate it's time to come out of your deficit and as always, lots of context and practical takeaways throughout. Enjoy the episode!

Don't forget to leave a rating and review to support the show, and share it with someone who would benefit. Appreciate you all!

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Getting started on a fitness journey can be SO intimidating. How much should you eat? What should you not eat? Should you lift or will you get bulky? What exercises should you do? Should you do cardio? Should you track steps? Should you be worries about your hormones?

I see why so many people are scared to start, and give up so soon. So today, I’m going to share with you what I would do if I was starting from square one. In this episode, I cover the 5 things you should focus on FIRST if you are just getting started on your journey. Enjoy the episode!

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Another Q&A this week! When should you use diet breaks? How do you know what ratio of carbs to fats you should eat? How often should you weigh yourself? and MORE. Just a chill episode answering some questions today! I hope you gain some insight and tools for your own journey in this episode. Timestamps are below.

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1:30 - my progress from my deficit

2:36 - What is the best way to set up a 3 day training split?

13:04 - How do I know when I should take a diet break?

18:30 - How often should I weigh myself?

24:45 - How do I know what ratio of carbs/fats I should do?

28:09 - Do I have to track my steps in a cut?

If you feel like you need to train 5 days a week to see progress and feel like you just can't keep up, this one is for you! With the right approach, you can see results without the gym taking up TONS of your time every week. These 10 tips will give you a great starting place, and will show you that you CAN make progress, even with a busy life! I hope you enjoy and learn lots! Timestamps are below.

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1:15 - Intro to the topic

2:35 - Support the show if it adds value to your journey (love you guys thankyou ahead of time!!!)

3:10 - volume allocation (aka you don't have to grow every muscle group in every training block)

6:30 - be intentional with your training split + ideas

13:19 - save accessory work for the gaps (and be okay sacrificing some)

16:05 - use supersets + tips for using them wisely

21:20 - take advantage of your weekends

24:04 - build training into your schedule like an appointment

25:33 - utilize a home/apartment gym in combo with a full gym (+ example)

29:15 - make every rep count (set up, load, intensity, tempo)

31:37 - shift your mindset towards your current bandwidth for training

34:05 - go get your workout even if you could move it to the next day

36:27 - summary & final tips

36:55 - new 1-1 program website !!!