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With so many workout programs out there, how do you know which ones are good? Today, we are talking about red flags to look out for in workout programs to help you filter through the online world of training. Enjoy! Timestamps below.

2:34 - A very important preface to this episode that will give context to this subject (don't skip this!!!)

6:02 - Red flag 1: False advertising of results

8:58 - Red flag 2: All barbell work

12:48 - Red flag 3: Poor exercise selection

19:22 - Red flag 4: No consideration of energy balance (aka if you're in a deficit or not)

22:46 - Red flag 5: Excessive volume & junk volume

28:40 - Red flag 6: 5-6 day training splits

30:25 - Red flag 7: No tempo guidelines

33:45 - Red flag 8: Too good to be true claims

35:00 - Red flag 9: Workouts change weekly

37:00 - Red flag 10: Being "dead" after every workout

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What changes should you make to your diet when you are aiming to lose body fat? In this episode, I walk you through 10 things I personally change about my diet when I am in a caloric deficit aiming for fat loss. These changes are to ensure I not only get the best results possible, but also enjoy the process along the way! You'll get tons of practical tips to walk away from this episode with. Enjoy!

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Do you struggle to maintain any progress you get? Or maybe you are nervous you are going to lose the progress you've made? This episode is for you! Today, we are talking about common mistakes I see when it comes to weight maintenance and maintaining your progress. Hope you enjoy!

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It's a Q&A! And we've got some great questions to cover in this episode. Listen to my thoughts on meal plans, where to start if you are always bloated, 3 day training split, growing your glutes, and more. Timestamps are below!

2:53 - What are your thoughts on meal plans?

12:04 - Can I build muscle only training 3x a week?

18:10 - Do I really need to track my steps?

24:22 - Where should I start if I'm always bloated?

32:18 - How long should my diet last?

36:47 - What is the best way to grow your glutes?

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Feel like you keep falling off your plan? Struggling to get clients to adhere? Let's talk about red flags in your program that could be throwing off your (or your clients) adherence, and how you can fix it! In this episode, we talk about 10 different things you can keep in mind to improve your (or your clients) adherence. I know you will take away SO much value from this episode. Enjoy!

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You've heard the advice to "just eat in a calorie deficit". You've probably even said that you want to "recomp". What do these phrases really mean though, and how can you implement them into your journey? This episode will break down exactly that! Learn about how a calorie deficit really works, what actually makes up your total calories burned for the day, what is necessary for building muscle and losing fat at the same time, and more. Enjoy!

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The deepest dive into the scale you've probably ever heard. I'm giving you EVERYTHING you need to know! We dive into what even actually makes up the scale, common misbeliefs, when to use (and not to use) the scale, what other metrics can help us understand the scale better, and how to get more a more accurate assessment of your weight. You will walk away from this episode with a new outlook on the scale and how to use it in a more productive manner on your fitness journey. Enjoy!

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Are you feeling frustrated by your lack of results for the work you put in at the gym? In today's episode, we dive into why you aren't seeing the changes you want to your body, despite working out! I start off by overviewing what changing your body really boils down to, and then I break down 10 reasons you might be stuck. We dive into training variables (exercise selection, tempo, rest times, & more), recovery factors, diet, & more! I know you are going to love this episode. Enjoy!

Ready to go deep into what it really means to have healthy digestion & a healthy gut? In this episode, I interview Haylee Colannino, an RD who is a wealth of knowledge on the gut. We talk about digestive health as a whole, symptoms that relate to your gut you may be unaware of, gut motility, testing, greens powders, probiotics, and more. I loved this interview, and I know you will too!

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Do you feel like you make most of your decisions based on "good" vs "bad" labels you've created? Do you feel like you live your life on will-power mode eating "good" foods and eventually give in and overeat "bad" foods? This episode is for you! We get into the negative impacts of labeling foods as good vs bad, reflecting on what food actually means to you, how to learn more about food, and better ways to think about food decisions. I hope this episode positively impacts your journey! Improving your relationship with food (especially if you've had good vs bad labels your whole life) takes TIME. Be patient with yourself, and take some notes from this to refer back to as you go!