In this episode, we’re diving into the importance of mastering your PM routine to end your day with intention. While morning routines may seem to get all the attention, I believe that how you end your day plays a huge role in your recovery, hormone health, and how you feel the next morning.

I walk you through the building blocks of an effective nighttime wind-down: transitioning out of work mode, fueling your body properly for recovery, calming your nervous system, and creating simple rituals that signal to your body it’s safe to wind down and rest.

Whether you’re juggling work, kids, workouts, or just trying to quiet a busy mind, this episode will give you practical tools to create a realistic PM routine that supports your goals. Think of this as your guide to ending the day with purpose so you can wake up feeling refreshed and in control.

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In this episode, we’re diving into one of my favorite game-changing habits: morning routines. This isn’t about waking up at 5 AM and grinding through a 20-step checklist. Instead, we’re talking about how to create a realistic and intentional routine that supports your energy, mindset, and goals without the overwhelm. 

I break down why most morning routines fail, the purpose they should serve, and how to build one that truly works for you. You’ll learn how to identify how you want to feel in the morning and choose simple, effective habits that align with that. 

I share some of my favorite realistic routine ideas (including my own current morning flow), and offer mindset reframes for those inevitable off days. Because at the end of the day, consistency beats perfection and your morning routine should fill your cup, not drain it. If you’re ready to stop snoozing on your goals and start your day with intention, this one’s for you.

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In today’s episode, we’re diving into a topic that many women on their fitness journey can benefit from: stepping into the strong girl era. If you’ve ever felt stuck chasing smaller: smaller waist, smaller jeans, smaller portions, this conversation is going to shift your perspective when it comes to training.

Because what if, instead of constantly trying to shrink, you chose to grow? It’s about becoming the version of you who moves with confidence, eats to fuel your body rather than restrict it, and shows up for yourself out of self-respect, not self-hate or restriction.

Shifting from a mindset of shrinking to one of growing is so powerful. It means letting go of the obsession with the scale and focusing instead on how strong and powerful you feel, how much weight you can lift, and how energized you are throughout your day.

Training for strength doesn’t just transform your physique; it transforms your entire mindset and life. You start building resilience both in and out of the gym, viewing your body as capable, and learning to trust yourself because you see your true potential truly.

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In this Q&A-style episode of Life Rewired, Kristina answers real questions from clients, DMs, and check-ins covering everything from reverse dieting to hormone health and breaking up with perfectionism.

She kicks things off by addressing a common frustration: why your hormones might still be off even when you're "doing everything right." Spoiler: clean eating and workouts are only part of the picture. She dives into the role of stress, blood sugar, and sleep, then transitions into bloat, explaining how gut health issues (like low stomach acid or dysbiosis) can still show up even when your meals are nutrient-dense.

Kristina then talks through how to stay consistent without falling into the perfectionist trap, reminding us that the 80/20 rule is where real results happen. She breaks down how to know if a reverse diet is right for you, what a hormone-friendly workout split looks like, and how long it actually takes to feel better. She also answers a nuanced question about healing hormones while on birth control, giving actionable tips for replenishing nutrients and supporting your body.

This episode is packed with actionable takeaways for anyone navigating fatigue, plateaued progress, or the pressure to do it all perfectly.

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In this episode of Life Rewired, Kristina unpacks why you might be “doing everything right." Tracking macros, hitting your workouts and steps, eating clean, and staying hydrated, without seeing a change on the scale. She explains how chronic under-fueling, paired with overtraining, can spike cortisol and stall fat loss, why hidden calorie surpluses occur on weekends, and how a lack of progressive overload in workouts can leave you spinning your wheels.

Beyond calories, Kristina dives into hormonal hurdles (think estrogen dominance, thyroid imbalance, high cortisol), gut inflammation that impairs nutrient absorption, and the impact of poor sleep and unmanaged stress. She wraps up with four actionable steps to help you achieve the progress you're after on your own fitness journey.

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In today’s episode, Kristina is clearing up one of the most common misconceptions that she sees in the health and fitness space: the difference between weight loss and fat loss.

These two terms get used interchangeably all the time, but they are not the same thing and confusing them could be the reason you feel stuck, even when you’re doing “everything right.”

She breaks down exactly what weight loss is, which includes not just fat but also muscle, water, and food volume. She also explains why crash diets often lead to quick scale drops that don’t actually reflect real, sustainable progress.

Then Kristina gets into what fat loss really looks like: losing body fat while preserving lean muscle, so you look tighter, feel stronger, and support your long-term metabolism.

You’ll learn why it's important to focus on body composition, not just the number on the scale, and how to achieve fat loss through 5 tangible steps.

If you’ve ever felt discouraged by the scale or confused about whether your plan is “working,” this episode will give you the clarity and strategy you need to move forward with confidence. Part two will discuss why you're not seeing progress, even if you're "doing all the right things," so be sure to tune in next week!

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In this episode of Life Rewired, Kristina pulls back the curtain on a chapter of her life that many high-achieving women will relate to... burnout. As a business owner, coach, and someone with ADHD, she opens up about what it felt like to constantly push through exhaustion, rely on caffeine to stay focused, only to feel more depleted and dysregulated.

She shares the exact nervous system tools that helped her shift out of chronic fight-or-flight mode and into a state of balance, where her energy, blood sugar, hormones, and mindset finally started to align. From breathwork and morning routines to boundaries with caffeine and screen time, Kristina lays out actionable steps to help you step out of survival mode.

Whether you’re feeling wired but tired, emotionally reactive, or like you’ve hit a plateau despite doing “everything right,” this episode will help you understand how nervous system regulation is the missing piece to lasting results. You’ll learn how to recognize the subtle signs of dysregulation, how it impacts your metabolism and hormones, and how to start healing with simple, sustainable habits that fit into real life.

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CHRISTINA MAMRAK (B&B MEDITATION LIBRARY CREATOR AND CLIENT):

https://www.instagram.com/christinamamrak/?hl=en

In this month’s Q&A episode, we’re diving into the most asked questions from our community, covering everything from navigating alcohol in a balanced lifestyle to supporting your body during the luteal phase of your cycle.

Kristina gets real about how often she drinks, how to keep your goals intact without feeling restricted, and the mindset shift that helps you stay consistent without the all-or-nothing pressure.

Plus, we touch on metabolism “boosters” and what really moves the needle when it comes to supporting a healthy, thriving metabolism long-term. Whether you're looking for cycle support, sustainable fat loss tips, or clarity around your healthy habits, this episode is for you. Tune in and let’s rewire the way you think about balance, fitness, and what it really means to live well!

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In this episode, Kristina shares her top tips and game plan to stay on track during the holidays without falling into the all-or-nothing trap. Whether it’s Memorial Day, the 4th of July, Thanksgiving, or just a weekend BBQ, you don’t have to choose between being "perfect" or completely going off the rails.

There’s a sustainable, balanced middle ground that allows you to enjoy the moment while still acting in alignment with your goals. She breaks down mindset shifts, practical strategies for navigating workouts and meals, tips for managing alcohol intake, and how to confidently handle any unsolicited comments from friends or family.

Kristina also outlines four different nutrition approaches to choose from depending on your current goals, so you can stay flexible without sacrificing progress. Reminder, your health and fitness journey doesn’t have to pause when life gets busy. Focus on being intentional, staying present, and making 1% better choices so you can feel aligned, not restricted, on the other side of any holiday weekend.

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In this episode, Kristina pulls back the curtain on what it was really like planning a wedding as a 2024 bride and female fitness coach. If you’re currently planning your wedding or newly engaged, this one’s for you. She walks you through everything she did from fitness, planning, stress management, self-care, and more.

Kristina also discusses managing the pressure to “shred for the wedding,” to building a fitness and nutrition routine that actually supports your energy, confidence, and mindset during this season of life.

We’ll talk about the real stress that comes with the planning process, and how easily it can lead to burnout and comparison. She shares what she focused on in her own routine, why she didn’t chase a last-minute transformation, and how to prioritize strength, digestion, skin health, and mental clarity leading into the big day.

You’ll also hear about the importance of protecting your peace, from saying no to unnecessary opinions to creating space for you and your significant other in the middle of all the planning logistics.

If you’ve ever felt overwhelmed trying to balance being “wedding-ready,” this episode is the pep talk you didn’t know you needed. The most important thing isn’t being smaller, it’s being energized, confident, strong, and present.

NASH BARS:

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