PMS weeks can bring higher cravings, lower energy, and that familiar “blah” feeling -- but that doesn’t mean your habits are failing. In this episode, we break down what’s actually happening in your body during PMS, how to manage cravings without overeating or restricting, and how to stay consistent without burning out. We also talk about why cycle syncing has become so popular, where it falls short, and why auto-regulation is a more sustainable approach for long-term health and progress.

The fitness industry loves trends.. but not all of them deserve to come with us into 2026.

In this episode, we’re calling out the health and fitness trends we’re leaving in 2025!! From all-or-nothing mindsets to shortcuts that promise results but sacrifice your health. More importantly, we’re sharing what to focus on instead if your goal is long-term strength, confidence, and consistency.

This episode will help you filter the noise and recommit to habits that actually support your body and your life.

As we head into a new year, it’s easy to feel motivated… and just as easy to lose momentum a few weeks in. In this episode, I’m breaking down the exact four-step framework I use to set goals that actually stick - not just in January, but all year long.

We’ll talk about how to reflect on the past year with honesty (without judgment), how to choose a word of the year that truly guides your decisions, and how to set goals that align with your real life.

Fat loss isn’t about more discipline. It’s about having a strategy. In this episode, we break down why strategy is often the missing piece in fat loss phases, how to stop spinning your wheels, and what it really takes to create progress you can maintain long-term.

So many women think their biggest struggle is motivation, discipline, or finding the perfect plan… but in today’s episode, I’m breaking down the one mindset shift that changed everything for me - and has done the same for hundreds of women inside Macros & Mindset.

I’m sharing the honest backstory of where I started, the frustration of doing “all the right things” without seeing results, and the simple perspective shift that completely transformed the way I approached nutrition, consistency, and my relationship with food.

If you’re tired of starting over, feeling stuck, or wondering why you can’t stay consistent, this episode will hit home in the best way.

Enrollment for my group coaching program, Macros & Mindset, is officially open this week! If this episode resonated with you and you want support applying these principles with structure and accountability, now is the time to JOIN US!

In this episode, we sit down with M&M member Kallie, a busy (new!) mom who spent years trying everything to lose weight -programs, challenges, cutting carbs, intense workouts… you name it. Nothing stuck.

Until she finally approached her health with a whole new strategy.

Kallie opens up about:

• What kept her stuck in the all-or-nothing cycle for so long

• The moment she realized she needed a different approach

• How she learned to eat more and fuel her body without guilt

• The mindset shifts that allows her to break free from quick-fix mentality

• The changes she’s seen physically, mentally, and in her confidence since joining Macros & Mindset

Her story is a powerful reminder that sustainable results don’t come from doing “more” - they come from doing the right things consistently.

If you’ve ever felt like you’ve “tried it all,” this episode will show you what’s possible when you stop giving up on yourself and finally get the support you deserve.

Enrollment for Macros and Mindset starts 12/8! Get on the waitlist today so you're first to know when we open: https://mbodymovement.myflodesk.com/waitlist

Macro & Mindset is about to begin its NINTH round, and it's truly never been a more incredible program. We've helped hundreds of women ditch yo-yo dieting and get REAL results - and, maybe most importantly, taught them exactly how to maintain those results for life. 

Our next round kicks off Monday, December 15, and runs through Friday, February 13, which means we'll be navigating the holidays together.  Our Winter round has always been our most popular (and this is our THIRD one!), so I highly recommend joining our waitlist: https://mbodymovement.myflodesk.com/waitlist

No commitment whatsoever - joining the waitlist just gets you more details on the program and the ability to claim your spot first, before we open up to the general public!

In this episode, I’m sharing the real story behind my Hyrox season - the training, mindset work, and honest moments leading into Chicago. I break down how I moved from body-composition goals to true performance, and what race weekend actually felt like from start to finish.

You’ll hear the highs, the surprises, and the moment my race partner and I realized we’d taken 1st in our age group and 2nd overall. If you want a genuine, behind-the-scenes look at what it takes to chase a big goal, this one’s for you.

It can sometimes feel like staying on track over the holiday season is impossible. Parties, office treats, fancy dinners, your aunt's commentary on what's on your plate.... it can all feel like A LOT.

On this week's episode, we share a bit about our histories with holidays (hint: they were rocky for A LONG TIME) and give you tangible nutrition, fitness, and mindset tips to help you feel incredible come January 1!

If you're looking for more support on your nutrition journey this holiday season, we'd love to have you join us inside Macros & Mindset! Enrollment opens soon!

Macros & Mindset details: https://mbodymovement.co/macros-and-mindset

Join the waitlist (we'll email you the links to sign up, helpful insights, and special promos!): https://mbodymovement.myflodesk.com/vq6xg3vhg7

Follow along with Micheala: @michealastommes

Thinking about becoming a runner but don’t know where to start? In this episode, we’re breaking down how to build confidence (and endurance) from the ground up. We cover what most people get wrong when starting to run, how to structure your runs to actually enjoy the process, and the mindset shifts that make all the difference. Whether you’ve never run a mile or you’re getting back into it after a break, this episode will help you start strong and stay consistent.