Mindin' My Wellness

It’s the question I get asked almost every day: “Do I need to be in a calorie deficit to lose body fat?” And while the answer to this question could seem like a yes or no, there is so much more to unpack. 

This episode will highlight what you need to know about being in a calorie deficit and what it really takes to lose body fat. I’ll dive into the differences between weight loss and fat loss, the critical role of macronutrients, and why not all calorie deficits are equal. And if you have been relying solely on your fitness tracker - I have some news for you. 

Tune in to find the answers and learn the most successful way to lose body fat.

🆓 Register for my FREE Training, 3 Steps to Transform Your Body with Macros: https://mindin-my-wellness.captivate.fm/training

🍑 Sign up for The Macro Body Method: https://mindin-my-wellness.captivate.fm/macromethod

🔥 Join my 4 month coaching program, The Macro Accelerator: https://mindin-my-wellness.captivate.fm/macroaccelerator

🥗 Take the guesswork out of your nutrition and get your Custom Macro Assessment: https://mindin-my-wellness.captivate.fm/macros

💬 Want to continue the conversation? Join the Mindin' My Wellness community at @mindinmywellnesspodcast

♥️ Let's be Instagram friends: @mindinmymacros

Head to the Show Notes: https://mindin-my-wellness.captivate.fm/episode71

PS. Are you loving the podcast? I'd appreciate it if you could leave a rating and review for my show! This helps me support more health-empowered women, like you, move toward transforming their health so they can look and FEEL their best, without sacrificing a life well-lived. Don't forget to FOLLOW the podcast so you don't miss out on any new episodes when they drop. Happy listening!

Have you ever felt like you and your partner aren’t on the same page? Our relationships directly impact our overall health, and that is why I am excited to have Stephanie Rigg on this episode to teach us about attachment styles and what they can mean for your relationship. 

Stephanie Rigg is a certified relationship coach and host of the On Attachment podcast. Her work explores how an understanding of our attachment patterns can help us to build healthier, more fulfilling relationships with ourselves and others.

If you are ready to see your relationship through a different lens, this episode is a must-listen. We dive into what attachment styles are and their unique characteristics. Steph also shares many recommendations on how to really understand and work with your partner or yourself to better understand your own and your partner’s attachment style and work through them to improve overall relationships.

Tune in to understand your attachment style better, improve your relationship communication, and discover tools for healing and growth. Let's dive in!

🆓 Register for my FREE Training, 3 Steps to Transform Your Body with Macros: https://mindin-my-wellness.captivate.fm/training

🍑 Sign up for The Macro Body Method: https://mindin-my-wellness.captivate.fm/macromethod

🔥 Join my 4 month coaching program, The Macro Accelerator: https://mindin-my-wellness.captivate.fm/macroaccelerator

🥗 Take the guesswork out of your nutrition and get your Custom Macro Assessment: https://mindin-my-wellness.captivate.fm/macros

💬 Want to continue the conversation? Join the Mindin' My Wellness community at @mindinmywellnesspodcast

♥️ Let's be Instagram friends: @mindinmymacros

Head to the Show Notes: https://mindin-my-wellness.captivate.fm/episode70

PS. Are you loving the podcast? I'd appreciate it if you could leave a rating and review for my show! This helps me support more health-empowered women, like you, move toward transforming their health so they can look and FEEL their best, without sacrificing a life well-lived. Don't forget to FOLLOW the podcast so you don't miss out on any new episodes when they drop. Happy listening!

Have you ever found yourself fearing carbohydrates? Are you guilty of cutting out entire food groups, often to the detriment of living your life? In this episode, I am joined by Dani from @danishealthyeats to share how she overcame her fear of carbs and orthorexia.

Dani Breiner is a holistic nutritionist & personal trainer. After battling an eating disorder for over ten years & helping support her fiancé through a rare cancer diagnosis, she began sharing wholesome, real-food recipes online in hopes of educating others on the importance of nutrition & wellness from a preventative & healing standpoint. 

In this episode, she is going to share her personal battles with eating disorders, the mental and physical toll of restrictive diets, and the transformative impact of reintroducing carbs into her life. 

If you're ready to find freedom from food-related fears and build a healthier relationship with your diet, this episode is a must-listen. Let's dive in!

🆓 Register for my FREE Training, 3 Steps to Transform Your Body with Macros: https://mindin-my-wellness.captivate.fm/training

🍑 Sign up for The Macro Body Method: https://mindin-my-wellness.captivate.fm/macromethod

🔥 Join my 4 month coaching program, The Macro Accelerator: https://mindin-my-wellness.captivate.fm/macroaccelerator

🥗 Take the guesswork out of your nutrition and get your Custom Macro Assessment: https://mindin-my-wellness.captivate.fm/macros

💬 Want to continue the conversation? Join the Mindin' My Wellness community at @mindinmywellnesspodcast

♥️ Let's be Instagram friends: @mindinmymacros

Head to the Show Notes: https://mindin-my-wellness.captivate.fm/episode69

PS. Are you loving the podcast? I'd appreciate it if you could leave a rating and review for my show! This helps me support more health-empowered women, like you, move toward transforming their health so they can look and FEEL their best, without sacrificing a life well-lived. Don't forget to FOLLOW the podcast so you don't miss out on any new episodes when they drop. Happy listening!

Have you been wondering if it is time to enter a reverse diet? You aren’t the only one. I once again opened up a Q&A on my Instagram Stories to answer your most-asked questions. 

In this episode, we're diving into when to enter a reverse diet. Plus, I’ll tackle two more hot topics that always pop up: choosing between hitting protein or your calories and the right amount of time to spend in maintenance.

Tune in to this bite-sized episode to find out the answers!

🆓 Register for my FREE Training, 3 Steps to Transform Your Body with Macros: https://mindin-my-wellness.captivate.fm/training

🍑 Sign up for The Macro Body Method: https://mindin-my-wellness.captivate.fm/macromethod

🔥 Join my 4 month coaching program, The Macro Accelerator: https://mindin-my-wellness.captivate.fm/macroaccelerator

🥗 Take the guesswork out of your nutrition and get your Custom Macro Assessment: https://mindin-my-wellness.captivate.fm/macros

💬 Want to continue the conversation? Join the Mindin' My Wellness community at @mindinmywellnesspodcast

♥️ Let's be Instagram friends: @mindinmymacros

Head to the Show Notes: https://mindin-my-wellness.captivate.fm/episode68

PS. Are you loving the podcast? I'd appreciate it if you could leave a rating and review for my show! This helps me support more health-empowered women, like you, move toward transforming their health so they can look and FEEL their best, without sacrificing a life well-lived. Don't forget to FOLLOW the podcast so you don't miss out on any new episodes when they drop. Happy listening!

Are you getting too hung up on the number on those dang scales? The scale is just one data point and can be misleading if relied upon alone to gauge progress. If the scale has been messing with your confidence or mental well-being, this discussion is for you.

I'll walk you through the importance of using additional progress markers such as body measurements, photos, and biofeedback to get a holistic view of your journey. We’ll also touch on advanced methods like DEXA scans for those who crave detailed insights.

So, if you're ready to take the pressure off the scale and focus on sustainable, body-positive progress, you won’t want to miss this one. Grab your headphones, and let's dive in!

🆓 Register for my FREE Training, 3 Steps to Transform Your Body with Macros: https://mindin-my-wellness.captivate.fm/training

🍑 Sign up for The Macro Body Method: https://mindin-my-wellness.captivate.fm/macromethod

🔥 Join my 4 month coaching program, The Macro Accelerator: https://mindin-my-wellness.captivate.fm/macroaccelerator

🥗 Take the guesswork out of your nutrition and get your Custom Macro Assessment: https://mindin-my-wellness.captivate.fm/macros

💬 Want to continue the conversation? Join the Mindin' My Wellness community at @mindinmywellnesspodcast

♥️ Let's be Instagram friends: @mindinmymacros

Head to the Show Notes: https://mindin-my-wellness.captivate.fm/episode67

PS. Are you loving the podcast? I'd appreciate it if you could leave a rating and review for my show! This helps me support more health-empowered women, like you, move toward transforming their health so they can look and FEEL their best, without sacrificing a life well-lived. Don't forget to FOLLOW the podcast so you don't miss out on any new episodes when they drop. Happy listening!

Are you struggling to navigate the complexities of fertility and PCOS? Finding reliable answers can often feel disheartening. That’s why I’m so excited to bring you this episode with Cory Ruth of @thewomensdietitian, my go-to expert for all things related to PCOS.

Cory Ruth is a Registered Dietitian Nutritionist and women's health expert & is the founder and principal of The Women's Dietitian, a private practice and digital platform for women seeking nutrition support for hormone balance, PCOS, fertility, and weight management. She specializes in PCOS and nutrition therapy for infertility and assisted reproductive technology. 

In this episode, we cover what PCOS is, how it impacts fertility, and what are some of the misconceptions around PCOS and fertility. Cory will also provide action steps that you can take if you struggle with PCOS and are looking to conceive.

So, tune in to discover effective strategies and expert advice that can transform your approach to managing PCOS and enhancing fertility.

🆓 Register for my FREE Training, 3 Steps to Transform Your Body with Macros: https://mindin-my-wellness.captivate.fm/training

🍑 Sign up for The Macro Body Method: https://mindin-my-wellness.captivate.fm/macromethod

🔥 Join my 4 month coaching program, The Macro Accelerator: https://mindin-my-wellness.captivate.fm/macroaccelerator

🥗 Take the guesswork out of your nutrition and get your Custom Macro Assessment: https://mindin-my-wellness.captivate.fm/macros

💬 Want to continue the conversation? Join the Mindin' My Wellness community at @mindinmywellnesspodcast

♥️ Let's be Instagram friends: @mindinmymacros

Head to the Show Notes: https://mindin-my-wellness.captivate.fm/episode66

PS. Are you loving the podcast? I'd appreciate it if you could leave a rating and review for my show! This helps me support more health-empowered women, like you, move toward transforming their health so they can look and FEEL their best, without sacrificing a life well-lived. Don't forget to FOLLOW the podcast so you don't miss out on any new episodes when they drop. Happy listening!

It's finally here—the episode many of you have been waiting for: my birth story. While things didn't go exactly as planned, I still view it as a profoundly positive experience, and I'm thrilled to share every detail with you.

Join me as I recount the intense labor, the relentless contractions, and the critical decision to opt for an epidural. I'll highlight the incredible importance of having support, the need to stay flexible with your birth plan, and how taking charge of your choices can transform a potentially overwhelming experience into one filled with pride and satisfaction.

Whether you're an expectant mother or simply curious about the birth process, this episode is packed with heartfelt insights and practical advice. Learn how to handle the unexpected with grace and positivity, and maybe pick up some tips that could come in handy in your own journey.

🆓 Register for my FREE Training, 3 Steps to Transform Your Body with Macros: https://mindin-my-wellness.captivate.fm/training

🍑 Sign up for The Macro Body Method: https://mindin-my-wellness.captivate.fm/macromethod

🔥 Join my 4 month coaching program, The Macro Accelerator: https://mindin-my-wellness.captivate.fm/macroaccelerator

🥗 Take the guesswork out of your nutrition and get your Custom Macro Assessment: https://mindin-my-wellness.captivate.fm/macros

💬 Want to continue the conversation? Join the Mindin' My Wellness community at @mindinmywellnesspodcast

♥️ Let's be Instagram friends: @mindinmymacros

Head to the Show Notes: https://mindin-my-wellness.captivate.fm/episode65

PS. Are you loving the podcast? I'd appreciate it if you could leave a rating and review for my show! This helps me support more health-empowered women, like you, move toward transforming their health so they can look and FEEL their best, without sacrificing a life well-lived. Don't forget to FOLLOW the podcast so you don't miss out on any new episodes when they drop. Happy listening!

Transforming your eating habits and body at any age can seem like an uphill battle, but get ready to be inspired. In this client spotlight episode, I'm joined by Jamie, a proud graduate of The Macro Accelerator (TMA) program, who completely transformed her body at 40.

Jamie is a 41 year old teacher who has struggled with her relationship with food and exercise for most of her life. In 2023, she was introduced to the idea of macro counting and while normally she has a difficult time with change, she decided she needed a new mindset if she wanted the toned body she’d been wanting. As a result, she worked with Dani and her team to teach her all things macros and decided to trust the process.

Tune in to hear Jamie’s story of empowering herself through better nutrition, strength training, and mindful eating. Discover how she gained confidence, improved her relationship with food and exercise, and achieved sustainable success.

🆓 Register for my FREE Training, 3 Steps to Transform Your Body with Macros: https://mindin-my-wellness.captivate.fm/training

🍑 Sign up for The Macro Body Method: https://mindin-my-wellness.captivate.fm/macromethod

🔥 Join my 4 month coaching program, The Macro Accelerator: https://mindin-my-wellness.captivate.fm/macroaccelerator

🥗 Take the guesswork out of your nutrition and get your Custom Macro Assessment: https://mindin-my-wellness.captivate.fm/macros

💬 Want to continue the conversation? Join the Mindin' My Wellness community at @mindinmywellnesspodcast

♥️ Let's be Instagram friends: @mindinmymacros

Head to the Show Notes: https://mindin-my-wellness.captivate.fm/episode64

PS. Are you loving the podcast? I'd appreciate it if you could leave a rating and review for my show! This helps me support more health-empowered women, like you, move toward transforming their health so they can look and FEEL their best, without sacrificing a life well-lived. Don't forget to FOLLOW the podcast so you don't miss out on any new episodes when they drop. Happy listening!

Is it ever too late to start strength training? You might be surprised to learn that the answer is a resounding no. To explore the transformative benefits of strength training, I'm joined by Angie Ward of @angiesfitfix.

Angie is a mom of 5 and a grandma to 2, so she knows how tough it can be to fit fitness into a busy lifestyle! In her 28 years of experience in the fitness industry, Angie has coached just about every fitness format, from cycle to yoga to HIIT, but over the last 10 years, her primary focus has been on strength training. Angie is a big believer in the power that lies in building muscle at any stage in life. 

Tune in to discover how strength training can be your personal fountain of youth and help you maintain your physical abilities well into your golden years. We'll dive into practical tips on how to get consistent and find a rhythm, routine, and community to support you in your fitness goals. We'll also discuss why we should be focusing on strength training, and Angie will share some really amazing statistics that will blow your mind. 

 If you're ready to embrace a stronger, more confident version of yourself, this episode with Angie Ward will guide you every step of the way.

🆓 Register for my FREE Training, 3 Steps to Transform Your Body with Macros: https://mindin-my-wellness.captivate.fm/training

🍑 Sign up for The Macro Body Method: https://mindin-my-wellness.captivate.fm/macromethod

🔥 Join my 4 month coaching program, The Macro Accelerator: https://mindin-my-wellness.captivate.fm/macroaccelerator

🥗 Take the guesswork out of your nutrition and get your Custom Macro Assessment: https://mindin-my-wellness.captivate.fm/macros

💬 Want to continue the conversation? Join the Mindin' My Wellness community at @mindinmywellnesspodcast

♥️ Let's be Instagram friends: @mindinmymacros

Head to the Show Notes: https://mindin-my-wellness.captivate.fm/episode63

PS. Are you loving the podcast? I'd appreciate it if you could leave a rating and review for my show! This helps me support more health-empowered women, like you, move toward transforming their health so they can look and FEEL their best, without sacrificing a life well-lived. Don't forget to FOLLOW the podcast so you don't miss out on any new episodes when they drop. Happy listening!

Are you ready to use protein to its full advantage? There is a reason I am known as the protein queen, and in this episode, I am going to share with you exactly how you can use protein for fat loss. 

I’ll be sharing how protein can boost satiety, reduce hunger, enhance caloric burn, and regulate blood sugar levels. I’ll also share practical tips for increasing protein intake without overloading with fats. 

So grab your headphones, fill up your water, and get ready to learn how you can harness the power of protein to transform your body. Let's dive in!

🆓 Register for my FREE Training, 3 Steps to Transform Your Body with Macros: https://mindin-my-wellness.captivate.fm/training

🍑 Sign up for The Macro Body Method: https://mindin-my-wellness.captivate.fm/macromethod

🔥 Join my 4 month coaching program, The Macro Accelerator: https://mindin-my-wellness.captivate.fm/macroaccelerator

🥗 Take the guesswork out of your nutrition and get your Custom Macro Assessment: https://mindin-my-wellness.captivate.fm/macros

💬 Want to continue the conversation? Join the Mindin' My Wellness community at @mindinmywellnesspodcast

♥️ Let's be Instagram friends: @mindinmymacros

Head to the Show Notes: https://mindin-my-wellness.captivate.fm/episode62

PS. Are you loving the podcast? I'd appreciate it if you could leave a rating and review for my show! This helps me support more health-empowered women, like you, move toward transforming their health so they can look and FEEL their best, without sacrificing a life well-lived. Don't forget to FOLLOW the podcast so you don't miss out on any new episodes when they drop. Happy listening!