"How many New Year resolutions have you set for yourself, or even just goals in general, and out of all of them, how many have you achieved?

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In today’s episode, we're diving deep into goal setting! No more setting goals that are too far out of reach. No more setting goals that you can't stick to. No more letting yourself down! I'm walking you through my 5 step process to set goals you will actually achieve! 

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If 2020 COVID 19 lockdown has taught us anything it’s that home gyms are very freaking helpful for our physical and mental health!

If you haven't already invested in home gym equipment - what the F are you waiting for?! Bands are one of my FAVORITE pieces of equipment in my home gym. From short loop fabric bands to long loop rubber bands, I can add some extra resistance to my exercises! In this episode, I'm sharing some of my go-to resistance band exercises. Let me know if you have any questions!

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"There is a difference between PAIN and feeling the burn.

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In today’s episode, were busting the no pain no gain myth! You don’t have to hustle, hustle, hustle till you can’t hustle no more! You do not need to push yourself to your breaking point in order to be successful. You don't need to set these insanely high standards that the thought of them stresses you out! You don't have to go to the extremes to achieve your goals. Challenging yourself and stepping out of your comfort zone is great (and highly recommended) but putting yourself at risk of injury just to get there is not. 

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"Research shows people often under-estimate their food intake, sometimes by as much as 30 to 50 percent. CRAZY."

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In today’s episode, we are breaking down the differences between macros and intuitive eating. Both these eating styles have their positives and negatives and we're going to get super clear on what's what and when is the best time to use each style. I personally believe both are amazing and there will be a time/place for them in your journey but as your goals change your styles may have to change in order to make things happen. Have you tried macros or are you sticking with intuitive eating?

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Let's set those abs on FIRE! 

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In today’s episode, I'm sharing my favorite ab exercises for upper, mid, and lower abs! While you cannot spot reduce, there are some exercises that can help you increase your core strength that will go very nicely with your dedication to nutritional goals and incorporating other lifts and/or cardio to achieve your desired look. These exercises are easy to add in between sets or at the end of a workout. Since I obviously cannot give video demonstration through a podcast, I've linked where you can find video demonstrations below! If you have any questions, shoot me a message! ⁣

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Upper/mid abs:

Side abs/obliques:

Lower abs:

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THIS OR THAT?!⁣

In today’s episode, I'm breaking down the pros and cons of free weights and machines. I personally like to incorporate machines, cables, dumbbells, barbells, bands, etc. into my workouts because I love having variety, it keeps it fun, and I can challenge myself in new ways. But in some situations it may be a better fit for you to use a free weight instead of a machine. 

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"Eating smaller meals throughout your day will ramp up your metabolism!!!" FALSE

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In today’s episode, we're busting the myth that eating smaller meals more frequently throughout your day will boost your metabolism. Individual differences are going to play a major role in whether or not you should eat more meals in smaller portions or fewer meals in bigger portions. I'm breaking down this myth and laying it all out for ya! 

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Meal prep, activewear, equipment and more! Your questions answered!

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In today’s episode, I am diving into some of your questions. We're going over meal prepping, favorite workout clothes, getting more protein and which equipment is right for you. If you have more questions that were not answered, be sure to send me a voice message below or message me privately on IG/FB and I'll be sure to make a whole episode on your question! 

If you haven't already, please rate and review the podcast!

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Since this is the 50th episode, I wanted to do a remix to my first episode - 10 things I wish I knew when I started my fitness journey! Let’s goooo!

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In today’s episode, I'm sharing 10 things I wish I knew when I transitioned from collegiate athletics to my personal fitness journey. It can be a stressful transition but with these 10 tips, I hope you gain some clarity on what you need to be successful! If you connected with any of these, please let me know! I'd love to see how our stories relate!⁣

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IT'S TIME FOR HONESTY HOUR!! 

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In today’s episode, we're chatting all things warm ups. What to do? Why is warming up important? What are my go-to movements? ⁣A proper warm up is crucial for our progress in the gym so if you're not already warming up, you NEED this episode!

Click HERE for my Glute Activation Warm Up

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