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Are you tired of complicated diets, food rules, and nutrition overwhelm? My guest today, EC Synkowski, Licensed Dietician Nutritionist and founder of OptimizeMe Nutrition, is here to simplify things with her famous 800g Challenge.

The 800g Challenge is a straightforward yet powerful way to improve your nutrition—by focusing on adding more fruits and vegetables, not restricting foods. EC breaks down how the challenge works, why she created it, and the surprising benefits people experience when they consistently aim for 800 grams of produce each day.

We talk about:

• What the 800g Challenge is and how it works
• Why eating more fruits and vegetables leads to better health without dieting
• Easy hacks for tracking your 800 grams without obsessing
• What counts (and doesn’t count) in the challenge—like canned produce, juice, and potatoes
• How this approach fits alongside other nutrition strategies (macros, calorie counting, intermittent fasting)
• Why fruit isn’t the enemy, even if it has carbs
• EC’s go-to foods and how she makes the challenge work in her own life

If you’ve ever struggled with food tracking, dieting rules, or just want a sustainable, simple way to eat better, this conversation will give you the clarity and encouragement you need.

Tune in to learn how the 800g Challenge can help you eat more, diet less, and enjoy food without the stress.

Connect with EC!

Instagram: https://www.instagram.com/optimizemenutrition/

Facebook: https://www.facebook.com/optimizemenutrition

Podcast: https://optimizemenutrition.com/theconsistencyproject/

Website: https://optimizemenutrition.com/

Pick up my FREE Workout Planner at www.endorfinwellness.com/free-resources.

And hey, if you like what you see (or hear), or want to drop me a message, join me over at:

Instagram: https://www.instagram.com/coachabbyclapper

YouTube: https://www.youtube.com/@CoachAbbyClapper

Don’t forget to like, comment, and subscribe for more fitness tips and inspiration!

Cover art photo by https://www.jordantorelliphotography.com/

The information provided on this podcast is for educational and informational purposes only and is not intended as medical or professional advice. Always consult with a qualified healthcare professional before starting any new exercise or nutrition program. The opinions expressed by the host and guests are their own and do not necessarily reflect the views of the podcast or its sponsors. By listening to this podcast, you agree not to use this information as a substitute for professional medical advice, diagnosis, or treatment. If you experience any health issues or have any concerns, please seek immediate medical attention.

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Remember the old food pyramid from school? Big stacks of bread and pasta at the bottom, and fats at the tiny top? Nutrition advice has come a long way since then—and MyPlate is here to make healthy eating simpler, more balanced, and a whole lot easier to follow.

In this episode, I break down:

• Why the old food pyramid was confusing (and sometimes misleading)
• How MyPlate makes balanced eating more practical and visual
• The ideal plate breakdown
• A super simple trick—using your own hand as a built-in portion guide 
• How to use MyPlate in real life to build meals without overthinking, calorie counting, or measuring cups

Whether you’re just starting your health journey or looking to simplify the way you eat, this episode will help you ditch the complicated charts and start creating balanced, satisfying meals—right from the palm of your hand.

https://www.myplate.gov/

Pick up my FREE Workout Planner at www.endorfinwellness.com/free-resources.

And hey, if you like what you see (or hear), or want to drop me a message, join me over at:

Instagram: https://www.instagram.com/coachabbyclapper

YouTube: https://www.youtube.com/@CoachAbbyClapper

Don’t forget to like, comment, and subscribe for more fitness tips and inspiration!

Cover art photo by https://www.jordantorelliphotography.com/

The information provided on this podcast is for educational and informational purposes only and is not intended as medical or professional advice. Always consult with a qualified healthcare professional before starting any new exercise or nutrition program. The opinions expressed by the host and guests are their own and do not necessarily reflect the views of the podcast or its sponsors. By listening to this podcast, you agree not to use this information as a substitute for professional medical advice, diagnosis, or treatment. If you experience any health issues or have any concerns, please seek immediate medical attention.

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What happens when your entire world falls apart—twice? In this powerful episode, I sit down with author, cancer survivor, and widow Stacy Ryan, who shares her  personal journey through caregiving, loss, and ultimately, healing.

Stacy opens up about what it was like to face her own cancer diagnosis, then care for her husband through his cancer battle not long after. She talks about the emotional and physical toll of grief, what it meant to survive, and how movement became a lifeline when everything else felt out of control.

We explore:

• How exercise helped her process trauma and rebuild her strength
• What it’s like to go from patient to caregiver
• Grieving a partner 
• How her definition of health and resilience has evolved
• What she wants others facing cancer or loss to know

Whether you’re navigating loss, working through health challenges, or just need a reminder of your own inner strength—Stacy’s story will move you and inspire you.

Connect with Stacy Ryan:
📘 Link to her books on Amazon: https://www.amazon.com/Whole-New-Life-3-book-series/dp/B0DDZ4F5C3

 Instagram: 

https://www.instagram.com/thezendenyogawellness/

https://www.instagram.com/stacyryan8486/

https://www.instagram.com/whole_new_life_/

Facebook: https://www.facebook.com/stacy.ryan.77

The Zen Den Yoga and Wellness Studio: https://thezenden.us/

Pick up my FREE Workout Planner at www.endorfinwellness.com/free-resources.

And hey, if you like what you see (or hear), or want to drop me a message, join me over at:

Instagram: https://www.instagram.com/coachabbyclapper

YouTube: https://www.youtube.com/@CoachAbbyClapper

Don’t forget to like, comment, and subscribe for more fitness tips and inspiration!

Cover art photo by https://www.jordantorelliphotography.com/

The information provided on this podcast is for educational and informational purposes only and is not intended as medical or professional advice. Always consult with a qualified healthcare professional before starting any new exercise or nutrition program. The opinions expressed by the host and guests are their own and do not necessarily reflect the views of the podcast or its sponsors. By listening to this podcast, you agree not to use this information as a substitute for professional medical advice, diagnosis, or treatment. If you experience any health issues or have any concerns, please seek immediate medical attention.

Send me a text

Are cold plunges and cryotherapy truly helping your recovery—or just giving you the chills?

In this episode of Talk Your Abs Off, we're diving deep into the icy waters of cold therapy. Once promoted by Dr. Gabe Mirkin—creator of the famous R.I.C.E. protocol (Rest, Ice, Compression, Elevation)—ice was later removed from his own recommendations. So what does that mean for today’s cold plunge craze?

You’ve seen Olympic athletes, CrossFitters, and wellness influencers hopping into freezing tubs or stepping into cryochambers. But:

• Do these methods really reduce inflammation and muscle soreness?
• Can they enhance recovery and mental resilience?
• Or are we just freezing for the placebo effect?

I’ll walk you through:
-The science behind inflammation and why it’s not the enemy
 -The difference between cold plunges vs cryotherapy
 -Who shouldn’t be using cold therapy (hint: it’s more people than you think)
-Whether your body really needs help “flushing out metabolic waste”
-Updated recovery methods like M.E.A.T. and P.E.A.C.E & L.O.V.E

By the end of this episode, you’ll understand the pros and cons of cold therapy—and how to decide if it’s worth incorporating into your fitness or wellness routine.

Press play and chill—literally. Let’s talk cold, hard facts.

Pick up my FREE Workout Planner at www.endorfinwellness.com/free-resources.

And hey, if you like what you see (or hear), or want to drop me a message, join me over at:

Instagram: https://www.instagram.com/coachabbyclapper

YouTube: https://www.youtube.com/@CoachAbbyClapper

Don’t forget to like, comment, and subscribe for more fitness tips and inspiration!

Cover art photo by https://www.jordantorelliphotography.com/

The information provided on this podcast is for educational and informational purposes only and is not intended as medical or professional advice. Always consult with a qualified healthcare professional before starting any new exercise or nutrition program. The opinions expressed by the host and guests are their own and do not necessarily reflect the views of the podcast or its sponsors. By listening to this podcast, you agree not to use this information as a substitute for professional medical advice, diagnosis, or treatment. If you experience any health issues or have any concerns, please seek immediate medical attention.

Send me a text

In this episode of Talk Your Abs Off, host Abby Clapper sits down with the incredible Erika Sweeney - a bodybuilder who shares her inspiring journey into the world of bodybuilding at the age of 45..

Erika shares her empowering journey of discovering bodybuilding later in life, what drew her to the sport, and how it transformed her both physically and mentally. From the intensity of training and dialing in her nutrition, to walking onto a competition stage for the first time, Erica opens up about the highs, the challenges, and the lessons she's learned along the way.

This episode dives deep into:

• What it’s really like to train for a bodybuilding competition
• The role of strength training for women in their 40s and beyond
• How body image and confidence evolve with the sport
• Mental resilience, motivation, and redefining what’s possible at any age
• The truth about what happens behind the scenes in bodybuilding

Whether you're curious about competing, looking for midlife fitness inspiration, or just love hearing stories of women rewriting the rules, this episode will leave you motivated to chase your own strength - inside and out.

Pick up my FREE Workout Planner at www.endorfinwellness.com/free-resources.

And hey, if you like what you see (or hear), or want to drop me a message, join me over at:

Instagram: https://www.instagram.com/coachabbyclapper

YouTube: https://www.youtube.com/@CoachAbbyClapper

Don’t forget to like, comment, and subscribe for more fitness tips and inspiration!

Cover art photo by https://www.jordantorelliphotography.com/

The information provided on this podcast is for educational and informational purposes only and is not intended as medical or professional advice. Always consult with a qualified healthcare professional before starting any new exercise or nutrition program. The opinions expressed by the host and guests are their own and do not necessarily reflect the views of the podcast or its sponsors. By listening to this podcast, you agree not to use this information as a substitute for professional medical advice, diagnosis, or treatment. If you experience any health issues or have any concerns, please seek immediate medical attention.

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In this episode of Talk Your Abs Off, I sit down with fellow yoga instructor Dani Carapellucci to dive deep into how yoga fits into a well-rounded fitness routine. Whether you're focused on weight loss, improving your strength, or just trying to find peace of mind in a busy world—this conversation is for you.

We explore the fitness benefits of yoga beyond just flexibility:
 -How yoga supports weight loss goals
 -Why yoga complements strength training, cardio, and muscle recovery
 -The mental challenge of quieting the mind and staying present on the mat

As both a personal trainer and yoga instructor, I’ve seen firsthand how yoga can transform your approach to health and wellness. This isn’t about picture-perfect poses—this is about making yoga work for your life, your body, and your goals.

Whether you're new to yoga or looking to deepen your practice, you’ll walk away with practical insight into how yoga can support your physical and mental health journey.

🎧 Tune in now to learn how to integrate yoga into your cardio, strength, and wellness routine in a way that actually works.

Connect with Dani on Facebook at https://www.facebook.com/DaniYoga1111

Pick up my FREE Workout Planner at www.endorfinwellness.com/free-resources.

And hey, if you like what you see (or hear), or want to drop me a message, join me over at:

Instagram: https://www.instagram.com/coachabbyclapper

YouTube: https://www.youtube.com/@CoachAbbyClapper

Don’t forget to like, comment, and subscribe for more fitness tips and inspiration!

Cover art photo by https://www.jordantorelliphotography.com/

The information provided on this podcast is for educational and informational purposes only and is not intended as medical or professional advice. Always consult with a qualified healthcare professional before starting any new exercise or nutrition program. The opinions expressed by the host and guests are their own and do not necessarily reflect the views of the podcast or its sponsors. By listening to this podcast, you agree not to use this information as a substitute for professional medical advice, diagnosis, or treatment. If you experience any health issues or have any concerns, please seek immediate medical attention.

Send me a text

In this special bonus episode, I'm revisiting one of the most powerful segments from Talk Your Abs Off — Absolution. This is the moment where each guest gets real about the toxic beliefs, pressures, and outdated narratives in the fitness world — and shares what they want YOU to release guilt and punishment around.

If you've ever felt guilty for missing a workout, pressured to shrink your body, or confused by conflicting health advice, this episode is for you. From unrealistic body standards to hustle culture and the shame-based messaging so many of us have internalized, these “absolutions” are a collective exhale — a reminder that fitness should empower you, not control you.

Whether you’re new to the podcast or have been following along episode by episode, this compilation will leave you feeling seen, supported, and ready to redefine what health and fitness mean to you.

Let this episode be your permission slip to let go, move forward, and reclaim your relationship with fitness. Let’s rewrite the rules together, and embrace a more balanced, guilt-free approach to health and movement.

Pick up my FREE Workout Planner at www.endorfinwellness.com/free-resources.

And hey, if you like what you see (or hear), or want to drop me a message, join me over at:

Instagram: https://www.instagram.com/coachabbyclapper

YouTube: https://www.youtube.com/@CoachAbbyClapper

Don’t forget to like, comment, and subscribe for more fitness tips and inspiration!

Cover art photo by https://www.jordantorelliphotography.com/

The information provided on this podcast is for educational and informational purposes only and is not intended as medical or professional advice. Always consult with a qualified healthcare professional before starting any new exercise or nutrition program. The opinions expressed by the host and guests are their own and do not necessarily reflect the views of the podcast or its sponsors. By listening to this podcast, you agree not to use this information as a substitute for professional medical advice, diagnosis, or treatment. If you experience any health issues or have any concerns, please seek immediate medical attention.

Send me a text

In this episode, we're diving deep into the world of Ozempic and other semaglutide medications with a trusted obesity medicine doctor. As a personal trainer, I get asked about these drugs all the time—so I brought in a medical expert to help us break it all down with real talk and no hype.

Today’s guest is Dr. Kerry Reller, a board-certified family medicine and obesity medicine physician based in Clearwater, Florida. Dr. Reller is the host of the Get Healthy Tampa Bay Podcast, where she dives into medically grounded conversations exploring all aspects of health and wellness with experts in medicine, fitness, nutrition, and lifestyle.  She’s passionate about making health accessible and sustainable—blending science with real-life strategies. Whether she’s helping patients navigate GLP-1 medications or manage chronic asthma and allergies, her approach is always thoughtful, individualized, and rooted in evidence-based care.

You'll hear expert insights into:

-What GLP-1 medications like Ozempic and Wegovy do

-How semaglutides help with appetite regulation and insulin sensitivity

-Whether Ozempic affects metabolism long-term

-Common concerns about Ozempic safety and side effects

-The current Ozempic shortage and what’s causing it

-How Ozempic and semaglutides may help women with PCOS

-Why exercise and nutrition are still essential for weight loss

If you want clear, science-based information—this episode is packed with answers from both a medical and fitness perspective. Perfect for women exploring GLP-1 medications, PCOS support, or how to combine fitness with semaglutides.

Connect with Dr. Kerry:

Get Healthy Tampa Bay Podcast: https://gethealthytbpodcast.buzzsprout.com/

Website: https://sites.google.com/view/clearwaterallergy/home

Instagram: https://www.instagram.com/clearwaterfamilymedicine/ & https://www.instagram.com/kerryrellermd/ 

Facebook: https://www.facebook.com/ClearwaterFamilyMedicine

LinkedIn: https://www.linkedin.com/in/kerryrellermd/ & https://www.linkedin.com/company/clearwaterfamilymedicine/

YouTube: https://www.youtube.com/@kerryrellermd

Connect with me:

https://www.facebook.com/coachabbyclapper/

https://www.instagram.com/coachabbyclapper/

Pick up my FREE Workout Planner at www.endorfinwellness.com/free-resources.

And hey, if you like what you see (or hear), or want to drop me a message, join me over at:

Instagram: https://www.instagram.com/coachabbyclapper

YouTube: https://www.youtube.com/@CoachAbbyClapper

Don’t forget to like, comment, and subscribe for more fitness tips and inspiration!

Cover art photo by https://www.jordantorelliphotography.com/

The information provided on this podcast is for educational and informational purposes only and is not intended as medical or professional advice. Always consult with a qualified healthcare professional before starting any new exercise or nutrition program. The opinions expressed by the host and guests are their own and do not necessarily reflect the views of the podcast or its sponsors. By listening to this podcast, you agree not to use this information as a substitute for professional medical advice, diagnosis, or treatment. If you experience any health issues or have any concerns, please seek immediate medical attention.

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In this special Mother’s Day episode, I sit down with someone very near and dear to my heart — my mom — to talk about her powerful health and wellness journey.

From growing up in a different generation of women’s health advice to navigating her own path with nutrition, movement, and mindset, my mom shares what she’s learned, what she wishes she knew earlier, and how she continues to prioritize her well-being as she ages.

We talk candidly about:

• How health and wellness advice has evolved for women over the decades
• Her mindset shifts around body image, fitness, and food
• Why it's never too late to start making healthier choices

This conversation is raw, real, and filled with inspiration for women of all ages who want to take ownership of their wellness — or just feel seen in their journey.

Whether you're a mom, have a mom, or are on your own health and healing journey, this episode will speak to your heart. 

🎧 Listen If You Love:

• Candid health conversations
• Women supporting women
• Stories about healing, self-care, and growth
• Multi-generational perspectives on fitness & food

🎙️ Follow the podcast for more real, relatable health and wellness stories
 📲 Share this episode with a woman you love
 💬 Let me know what resonated — DM me on Instagram @CoachAbbyClapper
 🔔 Don’t forget to rate + review — it helps more women find the show!

Pick up my FREE Workout Planner at www.endorfinwellness.com/free-resources.

And hey, if you like what you see (or hear), or want to drop me a message, join me over at:

Instagram: https://www.instagram.com/coachabbyclapper

YouTube: https://www.youtube.com/@CoachAbbyClapper

Don’t forget to like, comment, and subscribe for more fitness tips and inspiration!

Cover art photo by https://www.jordantorelliphotography.com/

The information provided on this podcast is for educational and informational purposes only and is not intended as medical or professional advice. Always consult with a qualified healthcare professional before starting any new exercise or nutrition program. The opinions expressed by the host and guests are their own and do not necessarily reflect the views of the podcast or its sponsors. By listening to this podcast, you agree not to use this information as a substitute for professional medical advice, diagnosis, or treatment. If you experience any health issues or have any concerns, please seek immediate medical attention.

Send me a text

I'm celebrating 2 incredible years of my fitness business — and what better way to mark the occasion than with a listener Q&A episode?! I asked you to send in your burning fitness and nutrition questions and I'm covering them all in this episode.

In this special episode, I’m answering YOUR submitted questions around building strength, eating for energy, and making fitness fit your lifestyle — not the other way around. Whether you’re just starting your fitness journey or getting back on track, this episode will give you practical tips you can use right now.

In this episode, we cover:

• ✅ Core exercises you can do standing up — no mat, no floor work!
• ✅ How Pilates fits into resistance training 
• ✅ Easy ways to add more protein to your daily meals (even if you’re busy)
• ✅ What macronutrients and micronutrients actually are — and why they matter for your results
• ✅ Why you see that weird grip on deadlifts — and whether you should try it too
• ✅ How to create a workout that leaves you feeling fulfilled 

If you’ve ever wondered how to start working out, what exercises actually build strength, or how to make sure your nutrition supports your goals, this episode was made for you. 💪

This is perfect for you if:

• You’re a woman in your 30s or 40s ready to commit to a sustainable fitness routine
• You want real talk on workouts, protein, and strength training 
• You’re looking for beginner-friendly advice that actually makes sense
• You want to feel strong, energized, and confident in your body

Resources Mentioned:

• Get my FREE Workout Planner here: https://endorfinwellness.com/free-resources
• Follow me on Instagram for more fitness tips: @coachabbyclapper
• Submit your fitness questions by clicking the "Send me a text" link!
• Lifting Straps: https://amzn.to/4iZ9hnH

✨ Thank YOU for being here — whether you’ve been around since day one or this is your first episode, I’m so grateful for you. 

If you loved this episode, would you do me a favor?
Screenshot it, share it on Instagram, and tag me! I LOVE seeing where you’re listening from and sharing it back.

Pick up my FREE Workout Planner at www.endorfinwellness.com/free-resources.

And hey, if you like what you see (or hear), or want to drop me a message, join me over at:

Instagram: https://www.instagram.com/coachabbyclapper

YouTube: https://www.youtube.com/@CoachAbbyClapper

Don’t forget to like, comment, and subscribe for more fitness tips and inspiration!

Cover art photo by https://www.jordantorelliphotography.com/

The information provided on this podcast is for educational and informational purposes only and is not intended as medical or professional advice. Always consult with a qualified healthcare professional before starting any new exercise or nutrition program. The opinions expressed by the host and guests are their own and do not necessarily reflect the views of the podcast or its sponsors. By listening to this podcast, you agree not to use this information as a substitute for professional medical advice, diagnosis, or treatment. If you experience any health issues or have any concerns, please seek immediate medical attention.