In the Season 3 finale of the Stay Fit Mom podcast, Krista and Tracy reflect on their health journeys as they approach 40—sharing what they’d do differently, what they’d keep the same, and the small, consistent habits that truly moved the needle. From overcomplicated dieting to lifting weights, hormones, sleep, and accountability, they wrap the season with honest lessons and hopeful perspective for the next decade.

On this episode of the Stay Fit Mom podcast, Krista welcomes her husband Chad for a special interview. The episode touches on their life together as parents and fitness enthusiasts, the story of how they met, and their commitment to health and wellness. The couple delves into Chad's background as a former high school football player, teacher, CrossFit coach, and full-time dad. They discuss balancing family life with fitness routines, Chad's role in supporting Krista’s career, and the challenges and joys of raising active kids. The show is filled with fun segments that explore their relationship and personal anecdotes, making for an engaging and heartfelt episode.

Dad Bod, Men's Macro Coaching

In this episode Krista and Tracy dive into the importance of family dinners and provide practical tips for meal planning.  Krista shares her favorite recipes and hacks for making meal prep easier, especially for busy moms with multiple kids. Tracy emphasizes the importance of having a plan and the benefits of cooking at home despite the challenges, providing insights on how to manage picky eaters and balance nutritious meals that everyone will enjoy. Tune in for inspiration and actionable steps to make family dinners a priority despite a hectic schedule.

In this episode of the Stay Fit Mom podcast, host Tracy welcomes her mother, Ivette, affectionately known as 'Stay Fit Grandma.' Spanning several key topics, Ivette shares her experience with learning English and her life as a poker dealer before retiring. The episode also explores Ivette's passion for fitness and nutrition, including her exercise routines at the YMCA and her love for macros and healthy eating. Tracy and Ivette discuss Ivette’s positive outlook on aging, her active lifestyle, and her motivation to stay fit for her grandchildren. Ivette also provides valuable advice for both younger and older generations on building strong relationships, staying active, and finding contentment.

Sourdough Bread

Stay Fit Mom Cookbooks

Stay Fit Mom 50+

Krista and Tracy kick off the new year with a special episode discussing their wins and losses from 2025 and setting goals for 2026- while inspiring you to do the same! They touch on their major accomplishments, the challenges they've faced, and their personal, business, and family aspirations for the upcoming year.

In this episode of the Stay Fit Mom podcast, Tracy is joined by Coach Mariesha to discuss her journey through perimenopause and weight loss. After losing 70 pounds, Mariesha faced unexpected challenges as her body changed due to perimenopause. She shares her experiences of dealing with inflammation, fluctuating weight, and decreased capacity for stress and workload. The conversation delves into the importance of hormone testing, finding the right medical support, and adjusting personal goals and routines. They highlight the significance of rest, self-reflection, and creating new metrics for success. The episode provides insights and tangible advice for women facing similar struggles, encouraging them to accept their new normal while still striving for health and happiness.

In this episode of the Stay Fit Mom podcast, host Tracy welcome Jennifer Rohren from Little Healthy Sleepers to discuss the transformative power of sleep on metabolism, hormones, and overall sanity—especially for mothers. Jennifer shares her personal journey of balancing motherhood, macro tracking, and sleep, highlighting the importance of setting consistent routines for both adults and children. The conversation delves into practical tips for improving sleep quality, debunking common misconceptions about sleep training, and the impact of sleep on adult health and child development. The episode underscores how education on sleep can drive compliance and enhance overall well-being.

In this episode, Tracy sits down with Coach Emily, a Registered Dietitian and Stay Fit Mom coach, to unpack the science behind sustainable nutrition. Emily discusses key health topics such as BMI, TDEE, and NEAT, while emphasizing the importance of helping clients form healthy relationships with food. 

1:1 Coaching

Stay Fit Mom Guide to Counting Macros on Your Own

What is TDEE?

Cottonball Video

In this episode of the Stay Fit Mom podcast, Tracy is joined by Katie Kelly, a nurse practitioner, to discuss all things perimenopause. They cover the essential aspects of managing perimenopause symptoms through nutrition, exercise, and hormone replacement therapy (HRT). Katie shares her professional experience and personal insights into hormonal fluctuations, common symptoms, and the impact on women's overall health. The episode provides valuable advice on lifestyle changes, the importance of tracking symptoms, and how to advocate for yourself with healthcare providers. Katie also elaborates on the benefits of HRT, addressing long-term health considerations like bone density and cardiovascular health. Tune in to gain practical tips and a deeper understanding of navigating this transitional phase in a woman’s life.

Cougar Puberty

Progressive Overload Workout Program

Fiber- Every thing you need to know and Fiber rich foods

How to go from 100g to 150g of Protein in a Day

In episode three of the Stay Fit Mom podcast, host Tracy interviews Michelle Santiago, a dedicated client of the Stay Fit Mom program. Michelle shares her journey from being a vegetarian with a challenging work-life balance to successfully using macro counting and transitioning to a habit-based program. She discusses key nutritional insights, meal prepping tips, the importance of protein, and the transition to habit-based health management for sustained success. Michelle details her experience with coaching, specifically with Coach Chelsea, and the positive impacts of incorporating structured habits like sleep routines and step counts into her daily life. This episode highlights the realistic struggles and victories of maintaining a healthy lifestyle amidst a busy schedule.