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Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #188 5 Behaviors that Prematurely Age. This was a random episode, mostly merely observation. Take it with a grain of salt! 

🎧 Listen now and let’s level up your health!

Subscribe to The Women’s Fittest podcast as new episodes drop throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22

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For coaching inquiries, free fitness assessments, or one time customized training programs or nutrition plans email Debra: [email protected] 

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Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #187 10 tips for a more productive 2026 

🎧 Listen now and let’s level up your health!

Subscribe to The Women’s Fittest podcast as new episodes drop every week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22! 

Need personalized guidance?

For coaching inquiries, free fitness assessments, or one time customized training programs or nutrition plans email Debra: [email protected] 

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Support the show by subscribing!! https://www.buzzsprout.com/711555/support

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Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #186 8 Nutrition Habits That Keep Me Lean (Without Extreme Dieting)

Maintaining your physique doesn’t require extreme dieting or cutting out all your favorite foods. In this episode, I’m breaking down the 8 key nutrition habits I personally follow to stay lean, strong, and healthy—without feeling restricted. From portion control and prioritizing protein to avoiding liquid calories and emotional eating, these simple but effective strategies make all the difference.

Whether you’re looking to improve your eating habits or just curious about what works for me, this episode will give you practical, sustainable tips you can start implementing today.

🎧 Listen now and let’s level up your nutrition!

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22! 

Need personalized guidance?

For coaching inquiries, free fitness assessments, or one time customized training programs or nutrition plans email Debra: [email protected] 

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Support the show by subscribing!! https://www.buzzsprout.com/711555/support

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Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode 185! Happy new year! Let’s tackle those resolutions with a fail-proof plan! 

Support the show by subscribing!! https://www.buzzsprout.com/711555/support

Subscribe to The Women’s Fittest podcast as new episodes drop every week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22! 

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Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode 184. 

In this episode I share some secrets of backward walking as I’m often asked about it when I’m at the gym. I also talk about the behaviors and mindset that get you to your goal and how it’s more beneficial to focus on those presently while reflecting on what you as a person who’s already reached her goal might decide so as to maintain it. If you want to become healthy you need to act like it now. Enjoy!  

Support the show by subscribing!! https://www.buzzsprout.com/711555/support

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22! 

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Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #183! 

One huge part of healing my food relationship over the last 4 years has been learning how to navigate off plan opportunities. With the holidays just around the corner (beginning with Halloween) now is the perfect time to practice learning how not to stray too far from your prescribed plan, so you don’t find yourself in a cycle of reacting to over reaching. Learning to make choices that fit your mental and physical health congruently is necessary for long term fitness success and maintenance. In this episode I share 5 tactics to allow some deviation from your diet protocol that won’t entirely derail you! They have been massively helpful for me on this journey. I hope you find at least one you’re comfortable utilizing!

If this episode is helpful for you, please consider sharing it with someone whom you think it may also benefit! Cheers! 

Support the show by subscribing!! https://www.buzzsprout.com/711555/support

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22! 

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Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #182 Healing Years of Eating Disorders. 

It’s been a minute since I’ve recorded a podcast but I’m happy to say I’m back and more focused than ever on helping y’all get healthy and fit. 

In this episode I recap the last few years of final healing with my food relationship and body image issues. I know this topic is relatable to many of you. I hope these steps help you too! 

Much love,
Debra 

Support the show by subscribing!! https://www.buzzsprout.com/711555/support

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22! 

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Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #181 Boundaries 

In this episode I share how healthy boundaries are necessary and very beneficial for your fitness goals. Especially if you’re just beginning, knowing where to insert a boundary versus following hard to stick to ultimatums could be the difference between adherence and quitting. 🫶 Much love! 
Debra 

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Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22! 

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Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #180 Roman Empire.

After a much needed break from social media in all forms I’m back on here sharing a trend I’ve seen quite a bit over the past several months on it about the Roman Empire. 

Apparently men think about the Roman Empire quite regularly, so, the question is, what is women’s “Roman Empire”. Many videos hit my feed with women talking about body image and I wanted to address this from both a personal and professional angle. 

I hope this episode edifies you and inspires you to challenge “what you were told” to believe about yourself. You are valuable beyond your “package”, but also, you can change both your physique and your mindset. 

Remember, your physique is constantly evolving weather you put effort towards it or not, and that alone is proof you can change.

Love you!! 

Support the show by subscribing!! https://www.buzzsprout.com/711555/support

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22! 

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Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #179 with IFBB Women’s Physique Pro Janessa Roy.

Janessa and I became instagram friends after several voice message exchanges while she was contest prepping and faithfully listening to the podcast while getting her steps in through outdoor walks (cardio). After learning she was barely a year post partum, I asked her to be a guest on the show. 

Truthfully she gives a very interesting and detailed perspective on competing so soon after having a baby. This is a controversial topic, and though I still believe Janessas situation isn’t the norm and I wouldn’t usually recommend one steps on stage so soon after giving birth, I understand her reasoning. 

I hope you enjoy the details in her story and how thoughtfully she executed this prep with balance—a word rarely accepted in the bodybuilding/contest prep space, and discernment. I hope you glean perspective, and education, while leaving judgement at the door. Janessa is inspiring, smart, and passionate about her family and this sport. Enjoy this convo! 

Support the show by subscribing!! https://www.buzzsprout.com/711555/support

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22! 

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