If you’ve ever said, “I’ll just start again in January,” this episode is your wake-up call.

Because the holidays aren’t the problem — your approach is.

In this episode, we’re breaking down exactly how to eat, train, and live through the holidays without undoing your progress or feeling like you need a detox on January 1.

You’ll learn my Fueled Framework for Holiday Eating — the same strategy I teach inside Fit and Fueled to help high-performing women stay consistent all year long (yes, even during cookie season).

We’ll unpack:
 💭 The 3 holiday mindsets that keep women stuck (The Restrictor, The All-or-Nothing Athlete, and The Overthinker)
 🍗 How to actually enjoy the food and stay on track
💪 Why success in December looks different — and why that’s a good thing
🧠 The 5 rules I use with my own clients to keep their goals intact through every party, trip, and family dinner

Because you don’t lose progress from one cookie…
 You lose it when you decide it doesn’t matter anymore.

And if you’re ready to finally stop the start-over cycle, this is your blueprint to do exactly that — so you can roll into 2026 already feeling confident, strong, and fueled.

🎁 PLUS — Black Friday Giveaway:
I’m giving away one free spot in my signature Fit and Fueled program. That means DNA testing, personalized macros, full coaching support — the entire package.
Details are in the show notes, but don’t wait.

You don’t need a January 1 start date when you’re already fueling your body the right way.

If you’ve been spinning your wheels trying to lose fat while still training hard — this episode is your wake-up call.

I’m breaking down the 4 things I’m personally doing right now to make fat loss actually feel doable (without tracking every crumb or giving up dessert).

Here’s what we cover:
 💪 Why meal prepping and planning are non-negotiable if you want results
 ⚖️ How starting at a higher maintenance calorie level sets you up for easier fat loss later
 🍗 The power of hitting your protein goal consistently
 🍪 And why yes — you can (and should) still eat dessert

It’s not about being perfect. It’s about building habits that make staying consistent feel easy.

If you’ve ever been super lean, strong, and confident in your body before pregnancy—and then felt like everything started unraveling through weight gain, scaling back your training, and feeling uncomfortable in your own skin—this episode is for you.

I want to be real about the postpartum journey as a competitive athlete and coach. I’ve gone through it twice now, and even with all my knowledge around nutrition, training, and mindset, it still rocked me. With my most recent pregnancy, most of my weight gain happened early, which was mentally tough. I knew better, but stepping on the scale and seeing the number climb when the baby only weighed a few ounces—it messed with my head.

In this episode, I share:

• My honest birth and postpartum story
  
  
  
• What I focused on in the first few weeks (and what I didn’t)
  
  
  
• How I’m fueling now using my DNA-based nutrition and macros
  
  
  
• The small daily habits that are making a huge difference
  
  
  
• The mindset battles that come with slowing down, scaling back, and learning to honor this season
  
  
  

I also dive into the truth that doesn’t get said enough: you don’t need to “bounce back.” You don’t need to fix your body or chase the old version of yourself. You’re evolving into something new. Stronger. Wiser. Better equipped for this season and the next.

If you’re a mom in the thick of it—feeling moody, exhausted, overwhelmed, or like you’ve lost your edge—you’re not alone. This season isn’t forever. Do one small thing each day that helps you feel like YOU again.

You’re not going back—you’re building something even better

It’s 6am, you step on the scale full of hope… and feel nothing but disappointment. Sound familiar? 😩

In this episode, we’re breaking down why the number on the scale can be misleading and how it might be keeping you stuck—emotionally and physically. We’ll dive into why scale fluctuations happen (hello, hormones, stress, sleep, and water retention), why eating enough to fuel muscle growth can actually make the scale go up, and why obsessing over a number can distract you from what really matters.

I’ll share how to use the scale strategically—if at all—depending on your goals, and why wins like strength gains, mirror confidence, and crushing workouts are far more meaningful indicators of progress. You’ll also hear the hard truth: lasting change comes from consistency and habit-building, not a two-week “perfect” streak.

If you’re frustrated by the scale, feeling stuck, or questioning your progress, this episode is a must-listen. I’ll walk you through what the number actually means (or doesn’t), when it’s time to get help, and how to celebrate the victories that truly matter—beyond the scale.

Stop letting a number define your worth. Start focusing on wins that make a real difference in how you feel, perform, and show up for yourself. 

You’ve tracked macros. Tried eating clean. Cut out carbs, junk, and sweets. You’re training hard — 5, 6 days a week — and still not seeing the results you want.

So… what gives?

In this episode, we’re talking about the real reason your fat loss may be stalled — and it has nothing to do with willpower or discipline. The truth? You might be following a plan that was never built for your body in the first place.

We’re diving into:

• Why your friend’s diet isn’t working for you
  
  
  
• The most common mistakes high-performing women make with nutrition
  
  
  
• What DNA testing can reveal about your fat loss efficiency, macro needs, inflammation risk, and more
  
  
  
• How knowing your genetic blueprint helps you stop guessing and start fueling smarter
  
  
  

This isn’t just about macros — it’s about knowing exactly what your body needs to finally see progress and maintain it without relying on extreme diets or perfection.

If you’re training like an athlete but still feel stuck in your body… this is the episode you’ve been waiting for.

🔗 Link here to learn more about Fit and Fueled and start fueling with a plan that’s actually made for YOU.

https://mailchi.mp/46f8b4ebd5bc/7zr0wuoywr

When you hear meal prep, do you picture a full Sunday in the kitchen, 15 matching containers, and dry chicken and broccoli?

Yeah… that’s some of the myth’s we’re busting today.

In this episode, we’re talking about how to actually make meal prep a helpful (and doable) tool in your nutrition plan — without overwhelming yourself or pretending you’re on a cooking show.

You’ll hear:

🔥 The most common mistakes women make with meal prep

🔥 How I used meal prep to support fat loss after having my daughter

🔥 The “rules” you can break (and the ones you should keep)

🔥 Why consistency > perfection

🔥 Quick, no-fuss options that make meal prep work for you

If you’ve ever felt like a meal prep failure or just want a simpler way to stay consistent — this one’s for you.

The RX Girl Weekend Fix: Why You’re Stuck in the Monday-Thursday Starve, Weekend Binge Loop

You train like an athlete - but your nutrition still feels like a mess every weekend.

Restrict all week. Binge Friday through Sunday. Start over Monday.

Repeat until burnout… or “screw it” mode.

Sound familiar?

In this episode, we’re breaking down why high-performing women (yes, even the ones crushing it in the gym) fall into this cycle — and more importantly, how to fix it for good.

You’ll learn:

💣 Why “clean eating” might be keeping you stuck

🍕 How under-fueling during the week leads to weekend blowouts

📅 What to do on Friday before the wheels come off

🥩 How to fuel consistently so you’re not chasing willpower every weekend

🧠 The mindset shifts that will finally help you stop restarting every Monday

This isn’t about being more disciplined.

It’s about building a strategy that actually supports your goals - from Monday to Monday.

If you want fat loss, muscle growth, and a body that reflects your training… this is your fix.

Track Macros Without Losing Your Sanity?

If you’ve ever tried tracking macros and felt like it was either toxic, time-consuming, or just didn’t work… you’re not alone. In this episode, we’re breaking down the real reason most women struggle with tracking — and how to make it a tool that actually works for you, not against you.

I’m talking to the woman who:

👉 Has tracked for years and feels chained to it

👉 Tried it, got obsessed, and now avoids it like the plague

👉 Dabbled in it but didn’t see results (and gave up fast)

Spoiler: Your body is already reflecting what you eat. Tracking just gives you the data to do something about it.

You’ll learn:

• Why macro tracking feels toxic for some — and how to shift that mindset
  
  
  
• How to start tracking without diving headfirst into restriction or burnout
  
  
  
• Simple strategies to make macro tracking work with your life (not take over it)
  
  
  
• Why eating for performance > eating for punishment
  
  
  
• And when it’s time to ditch the tracker and move to maintenance
  
  
  

If you’ve been training hard but still not seeing the changes you want, this episode is the wake-up call (and the strategy) you’ve been needing.

Why Your Gym Dedication Isn’t Paying Off (and What to Do Instead)

You train hard. You push limits. You’ve been consistent in the gym. So why doesn’t your body reflect that dedication?

In today’s episode, we’re diving into the mindset shift most scaled and RX women need to make if they want to finally see real results—fat loss, muscle growth, and a physique that shows off your hard work—without sacrificing strength or spending more time in the gym.

Spoiler alert: It’s not about more discipline. It’s not about grinding harder. It’s about how you’re fueling your body (and your mindset) outside the gym.

We’ll cover:

• Why your nutrition doesn’t match your training (and how to fix that)
  
  
  
• The biggest lies you’re telling yourself about what’s possible
  
  
  
• How to stop chasing “smaller” and start building strong, defined, confident
  
  
  
• The GRIT, GRACE, and GROWTH it takes to actually change—for good
  
  
  

Plus, I’m giving you simple mindset homework that will flip the script and help you show up for your goals starting today.

Because no one’s coming to do it for you—and guess what? You are capable. It’s time to start acting like it.

If you’ve been bouncing between Paleo, keto, intermittent fasting, or just trying to “eat clean” and still aren’t seeing the muscle or fat loss results you want — this episode is your wake-up call.

Today, we’re diving into how to actually change your body composition (read: lose fat, build muscle, and get stronger in the gym) without making nutrition feel like a second job.

Here’s what we cover:

• Why trendy diets fail high-performing women
  
  
  
• The 7 biggest nutrition mistakes scaled + RX athletes make
  
  
  
• What “fueling for performance” actually looks like
  
  
  
• How to start eating for fat loss without tracking forever or cutting all your carbs
  
  
  
• The first 3 steps I give every athlete inside my coaching program, Fit and Fueled
  
  
  

This isn’t about slashing calories or following some black-and-white plan. It’s about learning how to fuel your training, support your goals, and stop living in the on-a-diet/off-a-diet cycle.

If you’re ready to finally get results that last — without sacrificing performance or joy — let’s get into it.