In this episode, I break down how to set calorie and macro goals that actually work for fat loss, muscle gain, or maintenance. Learn how to calculate maintenance calories, create the right calorie deficit or surplus, and build a sustainable macro plan. We’ll cover small adjustments that drive lasting results, how to avoid plateaus, and how to match your plan to your lifestyle. Stop guessing — set calorie and macro goals that fit your body, activity level, and goals!

Ready to take action? Track your intake and build your plan on your own, OR check out my favorite tool: 1stphorm.app/jeanaoldham

What You Will Hear in This Episode:

• How to set calorie goals for fat loss, muscle gain, and/or maintenance
• How to calculate your maintenance calories and choose a calorie deficit or surplus
• How to break down your macros for fat loss, muscle gain, and body recomposition
• Why small calorie adjustments create sustainable fat loss and lean muscle growth
• How to avoid weight loss plateaus and adjust your calorie plan over time
• The truth about calorie deficits, calorie surpluses, and macro balance for long-term success

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https://podcasts.apple.com/us/podcast/the-abundance-formula-podcast/id1343007048

Related Links for Jeana Oldham

Instagram: @jeana_oldham
Facebook: Jeana Oldham
Website: https://oldhamstrong.com

Welcome to Part 1 of the Strong Summer mini series—a 4-part deep dive into the pillars I believe are absolutely essential for any real fitness transformation. Whether your goal is fat loss, building lean muscle, boosting energy, or just feeling stronger in your skin, these foundational pieces matter more than any trend or quick fix. In this first episode, we're starting with what I believe is one of the most underrated —and most transformative habits in any fitness journey. It directly impacts your body's ability to burn fat, build muscle, recover faster, regulate hunger, and even absorb nutrients from the food you eat. Most people skip over it, but once you dial this in, everything else starts working better.

WHAT YOU WILL HEAR IN THIS EPISODE:

• The most overlooked but essential pillar of any fitness transformation
• How this one habit impacts fat loss, muscle growth, recovery, and energy
• The science behind why your results might be stalling without it
• What's actually happening inside your body when this habit is dialed in
• Simple, actionable steps to start building this pillar into your daily routine
• Why nailing this first piece makes every other goal easier to reach

LEAVE US A 5 STAR REVIEW!!!

https://podcasts.apple.com/us/podcast/the-abundance-formula-podcast/id1343007048

Related Links for Jeana Oldham

Instagram: @jeana_oldham
Facebook: Jeana Oldham
Website: https://oldhamstrong.com

In the buzz surrounding the latest Mission Impossible release, one unexpected interview moment with Tom Cruise stood out to me — not for the stunts he pulled, but for the mindset he shared around setting and achieving big goals. Instead of just the typical “work backwards from your vision” advice, Cruise offered a grounded, grace-filled approach; one that honors the learning curve and embraces the humility of starting at the crawl, no matter how far you’ve come. He shared the exact method he uses to go from crawling to sprinting (sometimes literally off a building). It’s simple, powerful, and removes the pressure to have it all figured out. We’ll break down the difference between your action list and your learning list — and how giving yourself permission to grow might actually be the key to finally making your own “mission” possible.

WHAT YOU'LL HEAR IN THIS EPISODE:

• Quick recap of my Memorial Day weekend and how we reflected on the massive sacrifice, bravery and resilience of those who have served our country to allow us the freedoms we enjoy
• How the release of the last installment of the massively successful Mission Impossible series spurred a very interesting conversation between Tom Cruise and an Interviewer about how Cruise breaks down big goals in order to achieve them
• The exact method of how Cruise breaks down his big goals and the phases he expects to go through in reaching them
• How his approach is different and more empowering to me than other methods I've heard before

LEAVE US A 5 STAR REVIEW!!!

https://podcasts.apple.com/us/podcast/the-abundance-formula-podcast/id1343007048

Related Links for Jeana Oldham

Instagram: @jeana_oldham
Facebook: Jeana Oldham
Website: https://oldhamstrong.com

What does it really take to build a personal brand that's authentic, profitable and impactful - especially when life gets hard? In this episode, I sit down with Taylor Frazier, Fitness Influencer, 1:1 coach and sales, branding and social media educator with one of the most respected supplement and fitness lifestyle brands out there, 1stPhorm. We talk about turning passion into purpose, building community, and showing up consistently even through life's toughest seasons. Taylor shares how resilience has shaped her journey and how she's grown a thriving and monetized brand rooted in quality connection. She also shares the practical strategies she uses to show up consistently, create engaging content, and foster true connections that produce real impact. Whether you're chasing personal goals or looking to level up your life and impact, you're going to get so much out of this conversation! 

WHAT YOU WILL HEAR IN THIS EPISODE:

• Taylor's backstory and how she found her path with 1stPhorm and her Influencer career
• How to start monetizing what you already love doing, especially on social media
• What separates successful personal brands from those that fizzle out
• Taylor's strategies for building authentic, engaged online community
• How to turn passive followers into active, loyal supporters
• How she balances content, business and family life without burning out
• How to not let tragedy throw you off your path to abundance
• Where you can find and follow Taylor
• What livng an abundant life means to Taylor and how if someone were to ask her how they can start building an abundant life for themselves what she would tell them

Follow Taylor Frazier

Instagram: @TaylorFrazierFit

Facebook:Taylor Frazier

YouTube: Jeff and Taylor Frazier



LEAVE US A 5 STAR REVIEW!!!

https://podcasts.apple.com/us/podcast/the-abundance-formula-podcast/id1343007048

Related Links for Jeana Oldham

Instgram: @jeana_oldham
Facebook: Jeana Oldham
Website: https://oldhamstrong.com

In this post-Mother's Day episode, I'm sharing a quick personal recap (yes, including the hot honey burgers!) and diving into the deeper essence of what it means to mother. You don't have to be a mother to mother something meaningful. Whether you're nurturing your healing, a business, a passion project, or people in your life, you are shaping legacy through care, consistency, and courage. I break down three powerful ways to reflect on what you're growing right now - and how to keep showing up for it, even in the messy moments. This one's for anyone who's ever poured their heart into something bigger than themselves.


WHAT YOU WILL HEAR IN THIS EPISODE:

• A quick recap of my Mother’s Day (spoiler: hot honey burgers, naps, and a gorgeous run!)
• Why you don’t need to have children to embody the essence of mothering and be able to shape a powerful legacy
• How mothering shows up in the way we care for dreams, people, businesses, healing, and homes
• The deeper legacy of mothering—beyond biology or tradition
• A 3-part framework to help you reflect on what you’re nurturing in your life right now:
  • Conceive with Intention – Get clear on your vision and the impact you want to leave
  • Nurture with Consistency – Show up for whatever tour your “babies” are right now, even when it’s hard or messy
  • Release with Courage – Let the goals be to prepare what you've nurtured to live beyond you. Learn also to trust what you’ve built to stand on its own
• Encouragement for the “bad mom” moments we all have with the things we’re trying to grow
• Reflection prompts to help you mother your purpose with more clarity and heart

LEAVE US A 5 STAR REVIEW!!!

https://podcasts.apple.com/us/podcast/the-abundance-formula-podcast/id1343007048

Related Links for Jeana Oldham

Instgram: @jeana_oldham
Facebook: Jeana Oldham
Website: https://oldhamstrong.com

Why have we been taught that lowering our expectations is the key to avoiding pain? And what if that mindset is actually robbing us of the fullest version of life, joy, purpose and possibility? In this episode, we dive into the idea that it’s time to rewrite one of the most damaging pieces of advice we’ve been giving ourselves and our future generations: “Don’t get your hopes up.” This cultural conditioning has taught us to avoid uncomfortable emotions and inadvertently caused us to function at a lower frequency. In this episode, we’ll uncover the power of allowing ourselves and our kids to feel disappointment and learn proper skill sets to turn “negative” outcomes into stepping stones. We’ll also talk about how to raise our frequency by aligning with hope, not fear and recognize that disappointment isn’t dangerous, settling is.

WHAT YOU WILL HEAR IN THIS EPISODE

• Why we need to stop fearing disappointment and start embracing the full benefits of hope
• The cultural conditioning that has taught us to avoid uncomfortable emotions
• The real reason we tell kids (and ourselves) not to get their hopes up
• How hope operates at a higher frequency—and why that matters
• The power of allowing ourselves and our kids to feel disappointment and learn proper skill sets to turn “negative” outcomes into stepping stones
• How to raise your frequency by aligning with hope, not fear

LEAVE US A 5 STAR REVIEW!!!

https://podcasts.apple.com/us/podcast/the-abundance-formula-podcast/id1343007048

Related Links for Jeana Oldham

Instgram: @jeana_oldham
Facebook: Jeana Oldham
Website: https://oldhamstrong.com

Last episode, we got crystal clear on structuring your day to maximize productivity - both in work and play - so you can stay on track toward creating the life you want. But what if the real game-changer isn't just how you use your time, but how you protect your energy? In this episode, we're doing an Energy Audit: a powerful exercise to uncover hidden time-wasters and energy drains that are slowing you down. Because the truth is, when your energy is dialed in, you can get more done in less time and with way more impact. Let's find out where your time and focus is leaking and how to take it all back!

WHAT YOU WILL HEAR IN THIS EPISODE:

• Why managing your energy is just as important as managing your time
• The biggest hidden energy drains that sneak into your day
• A simple Energy Audit exercise to identify where your time and focus is leaking
• How to cut distractions and create more space for what truly moves you forward
• Strategies for protecting your time and energy so you can show up at your best

Related Links for Jeana Oldham
Website: Oldham Strong
Facebook
Facebook
Instagram
Instagram

**Join The Abundance Formula Community FB Group for More in Depth Interaction and Freebie Tools to Build an Abundant Life!**https://www.facebook.com/groups/827897201780559/

**LEAVE US A 5 STAR REVIEW!!!**https://podcasts.apple.com/us/podcast/the-abundance-formula-podcast/id1343007048

Have big dreams but feel like there’s never enough time to make them happen? You’re not alone! From clients I’ve coached to my followers on social media, the same question keeps coming up—"How do I fit everything I want to build and achieve into my already busy life? How can I find a way to do it all?” In this episode, I’m sharing a game-changing strategy I learned from Ed Mylett that will help you get 3 days worth of productivity out of a single 24-hour time period. This framework doesn’t just boost productivity, it reduces stress and guilt, while helping you finally feel in control of your time and feel empowered by having a roadmap to making intentional moves towards your vision. I’ll also break down exactly how I structure my own schedule based off this framework so you can start envisioning how this could work for you. Ready to stop feeling overwhelmed and start making real progress? Let’s go!

WHAT YOU WILL HEAR IN THIS EPISODE:

• Life updates
• Recap of my Belize trip where I spoke for a women’s retreat including some of my favorite parts and biggest takeaways
• A common struggle I saw amongst the women on the retreat, as well as a frequent question I’ve received from my own clients and followers
• Addressing this common question with an actionable solution: “How to fit building your dreams into your current busy schedule?”
• Ed Mylett’s “3-Day Framework”: How to divide your day into three separate 6-hour days, treating each like an entire day in terms of productivity, goal-setting and mindset
• How implementing this framework helps reduce stress and anxiety, reduce guilt and frustration, helps you not feel like you’re falling short all the time or running around in chaos
• How to shift your mindset around goals so they become more than just goals, they become standards to uphold, not just hopes or dreams

Related Links for Jeana Oldham
Website: Oldham Strong
Facebook
Facebook
Instagram
Instagram

**Join The Abundance Formula Community FB Group for More in Depth Interaction and Freebie Tools to Build an Abundant Life!**https://www.facebook.com/groups/827897201780559/

**LEAVE US A 5 STAR REVIEW!!!**https://podcasts.apple.com/us/podcast/the-abundance-formula-podcast/id1343007048

This week, I sit down with the incredible Cari Rose—a Transformation Life and Business Coach with a powerhouse roster of celebrity clients, creatives, thought leaders, entrepreneurs and business executives. In this episode, Cari shares the wisdom and game-changing tools she uses to help her clients up-level their lives to help YOU unlock the clarity, alignment, and abundance you’ve been seeking. We talk about how to tune into your intuition, how to hold space for tough emotions and the neuroscience behind the “90-Second Rule” to prevent damaging thought loops. She guides us through how to break free from “victim mentality” and step into “creator mentality” using the Empowered Dynamic Triangle and how to not only shift our perspectives, but how to use intentional language to shape our reality. We dive into how to heal from trauma and become a vibrational match for the life you desire and why the timing and distance of your journey is essential to the blessing of your destiny. We even get a sneak peek into Cari's new program, Wholly Shift, as well as a special discount for Abundance Formula listeners! If you’re ready to start creating the life you were meant to live, this is an episode you don’t want to miss!

For $111 off “Wholly Shift” Program
Use Code: ABUNDANCE111
-->Link to sign up ASAP (spots limited): https://carirose.com/whollyshift2025/#enroll-now

Links for Cari Rose:
IG: @thecarirose
Website: http://carirose.com/

Related Links for Jeana Oldham
Website: https://oldhamstrong.com/
IG: https://www.instagram.com/jeana_oldham?igsh=cTMzcW53Nmo4a2tp&utm_source=qr
Facebook: https://www.facebook.com/share/1BQxydt2VV/?mibextid=wwXIfr

**Join The Abundance Formula Community FB Group for More in Depth Interaction and Freebie Tools to Build anAbundant Life!**https://www.facebook.com/groups/827897201780559/

**LEAVE US A 5 STAR REVIEW!!!**https://podcasts.apple.com/us/podcast/the-abundance-formula-podcast/id1343007048

WHAT YOU WILL HEAR IN THIS EPISODE:

• Who Cari is and how she’s arrived at where she is today
• How to gain more clarity and alignment around whatever it is you’re trying to figure out in your life
• Getting in touch with your intuition: learning to hear and follow it
• How to work through the fear around trusting your intuition
• Holding space for your feelings and applying the neuroscience technique of the 90 second rule
• Re-parenting ourselves and learning how to “feel to heal” and “process, not bypass” difficult emotions
• How to shift out of a victim mentality and into an empowered mentality
• The “Drama Dynamic” triangle vs. the “Empowered Dynamic” triangle and what this means for your capacity to step into CREATOR MODE
• How people who are healing from trauma can truly heal and be able to step forward into abundance
• Perspective shifting: how not just the thoughts we think but the words we say to ourselves are critical in creating the outcomes we want in our lives
• How you become a vibrational match for something
• Why the timing and distance of your journey is essential to the blessing of your destiny
• Introduction of “channel consciousness”
• Cari’s program coming out called, “Wholly Shift”
• Where you can find Cari, follow her, join her program and see her offerings
• What living an abundant life means to Cari and if someone were to ask her how they could start to build an abundant life for themself what she would tell them

In this episode, I’m breaking down how I approach goal setting and success planning for each new year. It all starts with picking an “intension word” or “word of the year” - my North Star that helps guide my decisions and actions and becomes a beacon through tough times. This year, my word is ENJOY and I’ll share why it’s shaping everything from my spiritual health, family life, personal growth and the impact I want to make. We’ll dive into why “the best version of yourself isn’t a future version, it’s a daily choice” and covering how being, doing and thinking like the person you aspire to be, transforms your life today. And of course, we’ll explore the power of perspective: how to turn obstacles into opportunities, mistakes into masterclasses and pain into purpose. If you’re ready to create your best year yet, this episode is for you!

WHAT YOU WILL HEAR IN THIS EPISODE:

•  My approach to goal setting and planning for success in the new year
• My word for the year and what it means to me
• Choosing your core values to guide the way you distribute your time this new year
• A quote that will change your approach to 2025
• How perspective is everything

Related Links for Jeana Oldham
Website: Oldham Strong
Facebook
Facebook
Instagram
Instagram

**Join The Abundance Formula Community FB Group for More in Depth Interaction and Freebie Tools to Build an Abundant Life!**https://www.facebook.com/groups/827897201780559/

**LEAVE US A 5 STAR REVIEW!!!**https://podcasts.apple.com/us/podcast/the-abundance-formula-podcast/id1343007048