Kait Willett Podcast

In this episode, we talk about how to stay consistent with your health and fitness goals during the holidays without falling into guilt, restriction, or the “start over in January” mindset. The holidays don’t have to derail your progress—you just need a strategy that supports both enjoyment and balance. We discuss how to approach food, movement, and mindset in a way that keeps you feeling empowered, not deprived.

We talk about:

-What your habits look like the rest of the year

-Getting comfortable saying “no”

-The “new year, new me” trap

-Understanding different metabolic capacities

-Taking the guilt out of your choices

-How to enjoy the holidays while staying mindful

-Why sustainability beats perfection

Time Stamps: 

0:00 Introduction

2:48 what sabotages people

8:02 understanding satiety 

12:04 empowering with choice

16:02 getting step during the holidays

20:30 the perils of dieting

26:41 budgeting calories

36:20 making choice to be healthy

42:10 being mindful of your actions

46:20 handling family members

CONNECT WITH KAIT:

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In this episode, we unpack one of the most misunderstood topics in health and fitness: metabolism. Is your metabolism actually “broken,” or is it simply adapting to your habits, lifestyle, and environment? We break down what metabolism really means, what affects it, and what you can do to support it through sustainable movement, nutrition, and mindset. If you’ve ever felt like your body is working against you, this conversation will help you understand how to work with it instead.

We talk about:

-The MFW approach: movement, food, and work

-Whether you can truly change your metabolism

-Investing in lean body mass

-The inaccuracy of “calories burned” metrics

-The role of personal development in health

-How you use food to fuel your goals

-Why your habits matter more than your age

-A scholarship opportunity for listeners

Time Stamps: 

0:00 Introduction

2:18 metabolism explained

5:15 the importance of movement

12:01 blaming your age

17:24 nutrient dense and high protein foods

25:12 learning how to think instead of learning how to do

32:43 doing the work, but what work?

38:45 making different decisions

41:18 being your best version

CONNECT WITH KAIT:

1:1 Coaching: https://form.jotform.com/241375086805157

IG: https://www.instagram.com/kaitannmichelle/

Email: https://go.maverickonlinecoaching.net/mailing-list

Free FB Community: https://www.facebook.com/share/g/18fyYCSZgn/?mibextid=K35XfP

CONNECT WITH MAVERICK:

1:1 Coaching: https://form.jotform.com/241375086805157

IG: https://www.instagram.com/maverickonlinecoaching/

SLAE: https://www.instagram.com/slaehormonesolutions/

Website for SLAE Hormone Solution: https://slaehormonesolutions.com/

Ask anonymous questions: https://ngl.link/maverickonlinecoaching1

In this episode, we dive into what a true coaching relationship should look like and how to find the right coach for your goals. We break down what questions to ask, what red flags to watch out for, and how to spot marketing that sounds good but lacks substance. Coaching should be about developing the skills you need to maintain your results long-term, not relying on someone forever. 

We also discuss how to identify credible professionals, why credentials may or may not matter, and what real behavior change looks like. Whether you’re searching for a new coach or rethinking your current one, this conversation will help you set clear expectations and make informed decisions.

We talk about:

-Gaining the skills to sustain results

-Do coaches really need credentials?

-Finding the best coach for you

-Why body transformation is a byproduct

-“Menopause experts” and misleading claims

-True behavior modification

-Being misled by marketing

Time Stamps: 

0:00 Introduction

3:12 what is a coach?

7:32 setting expectations

13:30 coaches that take short cuts

18:51 identifying your problems

20:50 figuring out what motivates you

28:27 coaching practicing outside their scope

41:31 selling a time frame

47:13 knowing your values

53:40 closing thoughts

CONNECT WITH KAIT:

1:1 Coaching: https://form.jotform.com/241375086805157

IG: https://www.instagram.com/kaitannmichelle/

Email: https://go.maverickonlinecoaching.net/mailing-list

Free FB Community: https://www.facebook.com/share/g/18fyYCSZgn/?mibextid=K35XfP

CONNECT WITH MAVERICK:

1:1 Coaching: https://form.jotform.com/241375086805157

IG: https://www.instagram.com/maverickonlinecoaching/

SLAE: https://www.instagram.com/slaehormonesolutions/

Website for SLAE Hormone Solution: https://slaehormonesolutions.com/

Ask anonymous questions: https://ngl.link/maverickonlinecoaching1

In this episode, we break down the top five most distracting things in fitness—the habits, trends, and gimmicks that pull people away from what actually drives results. Too often, people major in the minors, chasing supplements, fad workouts, or the “perfect” plan, while ignoring the foundational behaviors that truly matter for long-term health and strength. 

We dive into what sustainability really looks like, how to shift your mindset around weight loss, and why “optimal” is often a lie that keeps you stuck. Whether it is navigating the supplement industry, choosing your “hard,” or challenging the perception of certain workouts, this conversation is about cutting through the noise so you can focus on what works.

We talk about:

-Truths for sustainability

-Real behavior changes that stick

-Predatory supplement industry tactics

-Mindset and perception surrounding weight loss

-Why “optimal” is misleading

-Choosing your “hard” in fitness and life

-Why it is never too late to start

-The truth about Pilates

Time Stamps: 

0:00 Introduction

1:48 the “right” diet

10:21 which supplements to take

17:04 GLPs and hormones

23:48 mindset around weightloss

29:02 focusing on the wrong type of training

36:27 “optimal” is a lie

41:20 the fear of becoming your parents

CONNECT WITH KAIT:

IG: https://www.instagram.com/kaitannmichelle/

Email: https://go.maverickonlinecoaching.net/mailing-list

Free FB Community: https://www.facebook.com/share/g/18fyYCSZgn/?mibextid=K35XfP

CONNECT WITH MAVERICK:

IG: https://www.instagram.com/maverickonlinecoaching/

SLAE: https://www.instagram.com/slaehormonesolutions/

Website for SLAE Hormone Solution: https://slaehormonesolutions.com/

Website for Maverick Online Coaching: https://maverickonlinecoaching.net/coaching

Ask anonymous questions: https://ngl.link/maverickonlinecoaching1

In this episode, we dive into the question of what is truly possible in a year. From personal growth to relationships, we explore how consistent effort, intentional choices, and faith can create transformation that compounds over time. We share lessons learned in the first year of marriage, the importance of facing fears, and how living with purpose requires both responsibility and values. This conversation is about the power of steady progress and the shifts that happen when you commit to growth.

We talk about:

-Lessons from the first year of marriage

-Facing fear and overcoming failure

-Choosing purpose over comfort

-Taking personal responsibility

-The compounding effect of consistent work

-Values as the foundation for growth

-God’s role in shaping relationships and transformation

Time Stamps: 

0:00 Introduction

6:50 experiences in pursuing a goal

13:25 focusing on who you are now

18:10 fear of failure

23:20 the “glass ceiling”

31:09 what you “need” to be happy

43:13 choosing to live differently

47:00 the importance of values

59:00 God’s roll in marriage

61:38 compounding effect of growth

63:51 building of your values

CONNECT WITH KAIT:

IG: https://www.instagram.com/kaitannmichelle/

Email: https://go.maverickonlinecoaching.net/mailing-list

Free FB Community: https://www.facebook.com/share/g/18fyYCSZgn/?mibextid=K35XfP

CONNECT WITH MAVERICK:

IG: https://www.instagram.com/maverickonlinecoaching/

SLAE: https://www.instagram.com/slaehormonesolutions/

Website for SLAE Hormone Solution: https://slaehormonesolutions.com/

Website for Maverick Online Coaching: https://maverickonlinecoaching.net/coaching

Ask anonymous questions: https://ngl.link/maverickonlinecoaching1

In this episode, we explore why so many people get stuck in their fitness journey and fail to see the progress they want. While training and nutrition matter, the real barrier is often mental. From falling for pseudoscience to holding yourself back with perfectionism, the way you think can either fuel your transformation or stop it before it starts. We break down common logical fallacies, why “ready” is a myth, and how identity drives behavior more than motivation ever could.

We talk about:

-Common logical fallacies that sabotage progress

-Why waiting until you’re “ready” is a trap

-How to spot pseudoscience and fitness fads

-The role of honest coaching versus empty promises

-How your identity shapes your habits and behavior

-Why the perfect plan doesn’t exist (and what to do instead)

-The dangers of all-or-nothing thinking

-How confirmation bias and appeal to authority influence decisions

Time Stamps: 

0:00 Introduction

2:30 common logical fallacies

8:32 the reason people fail

15:39 all-or-nothing

16:54 appeal to tradition

21:55 confirmation bias

28:10 appeal to authority

41:05 bandwagon fallacy

45:19 the slippery slope

56:07 appeal to perfection

CONNECT WITH KAIT:

IG: https://www.instagram.com/kaitannmichelle/

Email: https://go.maverickonlinecoaching.net/mailing-list

Free FB Community: : https://www.facebook.com/share/g/18fyYCSZgn/?mibextid=K35XfP

CONNECT WITH MAVERICK:

IG: https://www.instagram.com/maverickonlinecoaching/

SLAE: https://www.instagram.com/slaehormonesolutions/

Website for SLAE Hormone Solution: https://slaehormonesolutions.com/

Website for Maverick Online Coaching: https://maverickonlinecoaching.net/coaching

Ask anonymous questions: https://ngl.link/maverickonlinecoaching1

In this episode, we dive into your listener questions and cover a wide range of topics around fitness, nutrition, and mindset. From cheat meals and metabolic myths to when you should start lifting heavy, we give you straightforward answers you can actually use. We also tackle the confusion around cutting phases, progressive overload at home, and how to stay motivated when life gets in the way. Whether you’re just getting started or refining your training, this episode is packed with practical guidance to help you make consistent progress.

We talk about:

-Cheat meals and guilty pleasures

-Kettlebells versus dumbbells

-Meal timing, metabolism, and body fat distribution

-How to approach weight loss, maintenance, and building muscle

-Breaking free from analysis paralysis

-When to start lifting heavy and how to train in different phases

-The truth about working out fasted

-Staying motivated and consistent

-Handling setbacks like getting sick

Time Stamps: 

0:00 Introduction

1:29 cheat meals & guilty pleasures

10:44 kettlebell versus dumbbell

15:17 weight loss versus maintenance versus building muscle

28:45 body fat distribution

32:58 meal timing and metabolism

38:30 metabolic rate

44:35 getting past analysis paralysis 

51:32 fear of no excuses

54:16 how to do a cut

57:46 strength training in different phases

61:54 when to start lifting heavy

70:55 working out fasted

77:10 finding motivation to exercise

84:30 progressive overloading at home

90:31 set point theory

99:33 HRT and its uses

112:07 how to handle getting sick

CONNECT WITH KAIT:

IG: https://www.instagram.com/kaitannmichelle/

Email: https://go.maverickonlinecoaching.net/mailing-list

Free FB Community: : https://www.facebook.com/share/g/18fyYCSZgn/?mibextid=K35XfP

CONNECT WITH MAVERICK:

IG: https://www.instagram.com/maverickonlinecoaching/

SLAE: https://www.instagram.com/slaehormonesolutions/

Website for SLAE Hormone Solution: https://slaehormonesolutions.com/

Website for Maverick Online Coaching: https://maverickonlinecoaching.net/coaching

Ask anonymous questions: https://ngl.link/maverickonlinecoaching1

In this episode, we dive into the lessons learned from relationships, what people often get wrong about men and women, and how to create healthier, stronger connections. We unpack common stereotypes, the importance of character over status, and why growth, intimacy, and intentionality matter when building a lasting partnership.

We talk about:

-The stereotypes of “all men are trash” and “all women are entitled”

-Becoming the type of person you want to be with

-What it takes to grow in marriage

-How to determine the right partner for you

-The role of sex and intimacy in relationships

-Why character outweighs assets in long-term success

Time Stamps: 

0:00 Introduction

2:19 what you don’t heal will repeat

10:12 lessons over the last 10 years

16:08 why men are skeptical

22:23 the need for men to provide

32:20 character over assets 

37:45 being open to change

40:00 learning how to select a partner

45:57 the value of a woman

52:40 resolving issues between men and women

CONNECT WITH KAIT:

IG: https://www.instagram.com/kaitannmichelle/

Email: https://go.maverickonlinecoaching.net/mailing-list

Free FB Community: : https://www.facebook.com/share/g/18fyYCSZgn/?mibextid=K35XfP

CONNECT WITH MAVERICK:

IG: https://www.instagram.com/maverickonlinecoaching/

SLAE: https://www.instagram.com/slaehormonesolutions/

Website for SLAE Hormone Solution: https://slaehormonesolutions.com/

Website for Maverick Online Coaching: https://maverickonlinecoaching.net/coaching

Ask anonymous questions: https://ngl.link/maverickonlinecoaching1

In this episode, we break down why strength training is the most important form of exercise you can do and how to get started the right way. From understanding progressive overload to learning how to gauge effort and exertion, we cover the fundamentals that help you build strength, prevent injury, and actually see results.

We also dig into common misconceptions like being “toned,” muscle confusion, and overexercising, while emphasizing the importance of proper form, muscle activation, and knowing where to focus your energy in the gym.

We talk about:

-Why strength training is the most effective exercise for long-term health and results

-How to get started as a beginner

-What progressive overload is and how to apply it

-The difference between effort, exertion, and RPE

-Common misconceptions like “toning” and muscle confusion

-The risks of overexercising and under-recovering

-Proper form and muscle activation for better results

-How to prioritize muscle groups and structure your training

Time Stamps: 

0:00 Introduction

1:58 why strength training is the most important exercise you can do

7:25 where to start as a beginner

13:44 progressive overload explained

22:30 RPE explained

27:18 you don’t know what you don’t know

30:31 rep ranges

41:44 prioritizing muscle groups

CONNECT WITH KAIT:

IG: https://www.instagram.com/kaitannmichelle/

Email: https://go.maverickonlinecoaching.net/mailing-list

Free FB Community: : https://www.facebook.com/share/g/18fyYCSZgn/?mibextid=K35XfP

CONNECT WITH MAVERICK:

IG: https://www.instagram.com/maverickonlinecoaching/

SLAE: https://www.instagram.com/slaehormonesolutions/

Website for SLAE Hormone Solution: https://slaehormonesolutions.com/

Website for Maverick Online Coaching: https://maverickonlinecoaching.net/coaching

Ask anonymous questions: https://ngl.link/maverickonlinecoaching1

In this episode, we break down the second law of thermodynamics and why it is the fundamental principle behind weight loss. No matter what you hear about hormones, insulin, or cortisol, it all comes back to energy in versus energy out. We cut through the noise of social media myths and marketing tactics to explain what really drives results and how to approach your health with clarity and confidence.

We talk about:

-How stored energy works

-The truth about “starvation mode”

-Predatory marketing in the fitness industry

-Fiber, net carbs, and nutrient deficiencies

-Why you need support, not saving, on your health journey

Time Stamps: 

0:00 Introduction

2:48 addressing the myths

9:02 speaking from authority

12:08 calories in, calories out

23:30 explaining cortisol and thyroid

28:46 the truth about insulin

34:07 menopause and hormones

41:00 knowing your “numbers”

49:25 making a decision

CONNECT WITH KAIT:

IG: https://www.instagram.com/kaitannmichelle/

Email: https://go.maverickonlinecoaching.net/mailing-list

Free FB Community: : https://www.facebook.com/share/g/18fyYCSZgn/?mibextid=K35XfP

CONNECT WITH MAVERICK:

IG: https://www.instagram.com/maverickonlinecoaching/

SLAE: https://www.instagram.com/slaehormonesolutions/

Website for SLAE Hormone Solution: https://slaehormonesolutions.com/

Website for Maverick Online Coaching: https://maverickonlinecoaching.net/coaching

Ask anonymous questions: https://ngl.link/maverickonlinecoaching1