It's Pretty Simple

This week on It’s Pretty Simple, I’m breaking down how to structure your workouts if you want real results—and not just random sweat sessions.

While it’s amazing that you're moving your body (especially as a beginner!), there’s only so far random workouts can take you. To actually build strength, burn fat, shape your body, and move better in real life, you need smart programming.

In this episode, I walk you through:

• Why compound lifts should come first

• How to add isolation exercises strategically

• The role of functional training for real life (whether you’re a runner, a mom, a dentist, or anyone in between)

• How to apply progressive overload properly

• The movement patterns you need to hit weekly

You'll learn how I program for my clients—and how you can start training with purpose, without spending hours in the gym or guessing what to do.

✨ If you're tired of feeling stuck, frustrated, or not seeing results, this episode is for you.

Listen to It’s Pretty Simple ⁠https://plinkhq.com/i/1758918187?to=page⁠

 🎧 Available wherever you listen to your favorite podcasts. 

New episodes drop every Friday.

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In today’s episode of It’s Pretty Simple, I’m joined by Mike Doehla, founder of Stronger U Nutrition, who has built an incredible reputation in the wellness space. Now retired from his business, Mike shares his vast knowledge on nutrition, sustainable fat loss, body composition, and debunking common nutrition myths.

We dive deep into the importance of creating a simple, sustainable nutrition plan that works for real people—no gimmicks, no extreme fad diets. Mike discusses why calorie tracking is so effective and why trends like intermittent fasting, keto, and detox diets may not be the long-term solutions people think they are.

If you're tired of the conflicting advice and looking for practical, realistic ways to improve your nutrition, this episode is for you. Mike’s insights on how to balance structure with flexibility in nutrition and his approach to helping clients achieve real results are a must-listen.

Key Takeaways:

1. How to build simple nutrition habits that stick.

2. Why calorie tracking can be a game changer for weight loss and body composition.

3. The truth behind trending diets and why they may not work in the long run.

   4. Why balancing hormones is often overhyped and how to focus on the fundamentals for better health.

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  Don’t forget to subscribe and share with a friend who’s ready to simplify their nutrition and make lasting changes!

  Listen to It’s Pretty Simple ⁠⁠https://plinkhq.com/i/1758918187?to=page⁠⁠

   🎧 Available wherever you listen to your favorite podcasts. 

  New episodes drop every Friday.

  —

  Subscribe to the podcast on ⁠⁠YouTube⁠⁠

  —

  🔗 Follow me here:

  ⁠⁠Instagram⁠⁠

  ⁠Website⁠

  —

  ⁠⁠Apply for 1-1 Coaching with me⁠

In today’s episode of It’s Pretty Simple, I’m joined by Mike Doehla, founder of Stronger U Nutrition, who has built an incredible reputation in the wellness space. Now retired from his business, Mike shares his vast knowledge on nutrition, sustainable fat loss, body composition, and debunking common nutrition myths.

We dive deep into the importance of creating a simple, sustainable nutrition plan that works for real people—no gimmicks, no extreme fad diets. Mike discusses why calorie tracking is so effective and why trends like intermittent fasting, keto, and detox diets may not be the long-term solutions people think they are.

If you're tired of the conflicting advice and looking for practical, realistic ways to improve your nutrition, this episode is for you. Mike’s insights on how to balance structure with flexibility in nutrition and his approach to helping clients achieve real results are a must-listen.

Key Takeaways:

1. How to build simple nutrition habits that stick.

2. Why calorie tracking can be a game changer for weight loss and body composition.

3. The truth behind trending diets and why they may not work in the long run.

   4. Why balancing hormones is often overhyped and how to focus on the fundamentals for better health.

You finally hit your goal weight… but something still feels off. You thought losing fat would fix how you feel about your body — but it didn’t.

In this episode, I’m joined by Barbara Vode Dooms, a registered nutritionist and body image coach, to talk about what actually helps you feel good in your body. We dive deep into the emotional side of fat loss, food guilt, and the pressure to always look a certain way — especially for women in their 30s and 40s.

This episode is for you if:

• You’re working hard on your health but still struggle with confidence

• You’ve lost weight but don’t feel how you expected to

• You’re stuck in the cycle of tracking, restricting, and chasing results

• You want fat loss… but you want freedom and peace too

We talk about:

• What a healthy relationship with food and your body really looks like

• Why weight loss alone won’t fix your confidence

• Emotional eating, body image struggles, and how to start unlearning toxic habits

• The practical steps to reconnect with your body and feel good in it again

🎧 Ready for a real, no-BS conversation about food, fat loss, and feeling good again? Hit play.

📲 Connect with Barbara: ⁠@coachbarbaravode⁠

Listen to It’s Pretty Simple ⁠https://plinkhq.com/i/1758918187?to=page⁠

 🎧 Available wherever you listen to your favorite podcasts. 

New episodes drop every Friday.

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Subscribe to the podcast on ⁠YouTube⁠

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🔗 Follow me here:

⁠Instagram⁠

⁠Website⁠

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⁠Apply for 1-1 Coaching with me⁠

#BodyImage #FatLossStruggles #WomenInTheir30s #EmotionalEating #ConfidenceAfterWeightLoss #NoMoreFoodGuilt #FoodFreedom #ItsPrettySimplePodcast

You wouldn’t skip your sunblock before heading out, right? So why are you skipping your warm-up?

In this episode, I’m breaking down why warm-ups matter—especially if you want to train smart, stay injury-free, and feel stronger in your workouts. I’m walking you through the exact warm-ups I use for lower body, upper body, cardio, and HIIT sessions. And no, it doesn’t have to take 30 minutes. Just 10–15 minutes can make all the difference. If you usually skip this part, this episode is your wake-up call.

Takeaways

- Warm-ups are essential for injury prevention.

- A warm-up prepares your body for exercise.

- 10-12 minutes of warm-up can enhance performance.

- Warm-ups can be simple and quick.

- Skipping warm-ups can lead to longer recovery times.

- Dynamic stretches are effective for cardio workouts.

- Use lighter sets as warm-ups for strength training.

- Warm-ups activate the muscles you'll use.

- Quality over quantity in warm-up routines.

- Warming up is a crucial part of your workout.

Listen to It’s Pretty Simple ⁠https://plinkhq.com/i/1758918187?to=page⁠

 🎧 Available wherever you listen to your favorite podcasts. 

New episodes drop every Friday.

—

Subscribe to the podcast on ⁠YouTube⁠

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🔗 Follow me here:

⁠Instagram⁠

⁠Website⁠

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⁠Apply for 1-1 Coaching with me⁠

Noticing that your body doesn’t bounce back like it used to? Welcome to your 30s! In this episode, I’m breaking down the five biggest ways fitness changes in your 30s and, more importantly, how to adapt so you can stay strong, energized, and injury-free.

If you’re feeling frustrated with slower recovery, stubborn energy levels, or just want to train smarter, this episode is for you. Let’s make fitness work for you—not against you!👉 Let me know in the comments: What’s been the biggest change in your fitness journey since hitting your 30s?

Listen to It’s Pretty Simple ⁠https://plinkhq.com/i/1758918187?to=page⁠

 🎧 Available wherever you listen to your favorite podcasts. 

New episodes drop every Friday.

—

Subscribe to the podcast on ⁠YouTube⁠

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🔗 Follow me here:

⁠Instagram⁠

⁠Website⁠

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⁠Apply for 1-1 Coaching with me⁠

In today’s episode, I’m joined by John Hill, a marathon runner and coach who helps athletes over 35 achieve their marathon goals. John has completed 14 marathons, with a personal best of 2:56 at age 45, and is the host of the 12 Months to Marathon podcast.

We dive into essential marathon training tips, focusing on the mindset shifts needed to succeed, how to fuel properly before, during, and after a run, and the best strategies for injury prevention and recovery. John also shares his approach to creating flexible training plans that avoid burnout and help you stay consistent.

Whether you're a beginner training for your first marathon or a runner looking to improve your race time, this episode is filled with actionable advice on everything from training schedules to marathon nutrition and recovery strategies.

📲 Connect with John Hill:👉 Instagram

🎧 12 Months To Marathon Podcast

Listen to It’s Pretty Simple ⁠https://plinkhq.com/i/1758918187?to=page⁠

 🎧 Available wherever you listen to your favorite podcasts. 

New episodes drop every Friday.

—

Subscribe to the podcast on ⁠YouTube⁠

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🔗 Follow me here:

⁠Instagram⁠

⁠Website⁠

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⁠Apply for 1-1 Coaching with me⁠

Struggling with menopause weight gain, hormonal changes, and wondering if HRT (Hormone Replacement Therapy) is right for you? In this episode of It’s Pretty Simple, I sit down with Kim Bruce, a certified personal trainer, Precision Nutrition coach, and Biomechanics Specialist with over 30 years of experience helping women 45+ navigate menopause with confidence.

Menopause comes with a lot of changes, and one of the biggest frustrations women face is unexplained weight gain, especially around the midsection. Kim explains why this happens, how hormonal shifts impact metabolism, and what women can do to manage their weight without resorting to crash diets or extreme restrictions.

We also discuss whether every woman needs HRT, how to approach strength training in menopause, and why traditional diet strategies often backfire.

Kim also shares insights on managing stress, improving sleep, and how lifestyle factors can impact fat loss just as much as diet and exercise.

If you're feeling stuck, frustrated, or confused about your body during menopause, this episode is for you. Learn how to take control of your health, make informed decisions about HRT, and build a sustainable fitness routine that works for your changing body.

📲 Connect with Kim Bruce:👉 Instagram

Listen to It’s Pretty Simple ⁠https://plinkhq.com/i/1758918187?to=page⁠

 🎧 Available wherever you listen to your favorite podcasts. 

New episodes drop every Friday.

—

Subscribe to the podcast on ⁠YouTube⁠

—

🔗 Follow me here:

⁠Instagram⁠

⁠Website⁠

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⁠Apply for 1-1 Coaching with me⁠

The fitness industry is full of myths, scams, and misinformation—but what’s actually true? In this episode of It’s Pretty Simple, I sit down with Michael Ulloa, a personal trainer and nutrition coach, to expose the biggest fitness lies and discuss what actually works when it comes to fat loss, nutrition, and sustainable training.

We dive deep into:
🔥 The biggest fitness myths that won’t die (like carbs making you fat!)
💰 How the fitness industry profits off your insecurities
📉 Why most fat loss advice is misleading—and what works instead
📲 Smartwatches & MyFitnessPal: How accurate are they REALLY?
🏋️ Do coaches really need to “look the part” to be good trainers?
⏳ The all-or-nothing mindset: Why it’s ruining your progress
🤯 The dark side of online fitness & why influencers spread bad advice

Michael doesn’t hold back in calling out the BS that’s making fitness harder than it needs to be. Whether you’re tired of fad diets, extreme workouts, or fitness influencers pushing bad science, this episode will help you cut through the noise and focus on what actually works for sustainable fat loss and strength training.

🎧 Listen now & don’t forget to subscribe!

🔗 Find Michael:
📌 Instagram:@michaelulloapt
🎙️ Podcast - How to Fitness

🎙️Listen to It’s Pretty Simple ⁠https://plinkhq.com/i/1758918187?to=page⁠

 🎧 Available wherever you listen to your favorite podcasts. 

New episodes drop every Friday.

—

Subscribe to the podcast on ⁠YouTube⁠

—

🔗 Follow me here:

📌 ⁠Instagram⁠

📌 ⁠Website⁠

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⁠Apply for 1-1 Coaching with me⁠

Want to maximize your gym progress? 🚀 Tracking your workouts is the game-changer you need!

In this episode of It’s Pretty Simple, we dive into why tracking your workouts is crucial for building muscle, gaining strength, and avoiding plateaus and Losing FAT.

Learn how progressive overload works, how your hormonal cycle impacts performance, and why tracking helps you lift heavier, push harder, and stay consistent over time.🔥

Key Takeaways:

✅ Tracking your workouts ensures you’re making real progress.

✅ Your hormonal cycle impacts performance

✅ Poor sleep or stress affects strength levels

✅ Logging your lifts pushes you to improve

Apply For 1-1 Coaching www.equilateraltraining.com

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