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What if your wellness plan actually made life feel lighter instead of tighter? This conversation pulls back the curtain on the ten lessons that transformed a rigid, all-or-nothing approach into a flexible, sustainable practice that holds up under birthdays, deadlines and messy weeks. 
If this resonated, follow the new Instagram linked in the description, share the episode with a friend who needs it and leave a review to help others find the show. Which lesson are you trying first?

I am happy we can share this journey of leveling up, together. Send me a text by clicking the link at the top of the description. I would love to hear from you :) See you next week!

- Alita <3

https://vitawithalita.buzzsprout.com

Follow the show on Instagram: https://www.instagram.com/vitawithalita?igsh=MTVvajc2dGs2aHEyYw%3D%3D&utm_source=qr

Blog posts for each episode can be found at vitawithalita.com

This material may be protected by copyright.

This podcast is intended for general educational purposes only. The content discussed does not replace professional medical, nutritional, or fitness advice, diagnosis, or treatment. Individual needs and responses vary, especially with exercise and nutrition. Always consult with a qualified healthcare provider before making significant lifestyle changes.

Send us a text

Ever feel “disciplined” on paper yet drained in real life? I’ve been there. Today I unpack how moving from macro obsession to true nourishment unlocked better energy, stronger training sessions and a calmer relationship with food.

If this resonates, subscribe, share the episode with a friend and leave a quick review. Tell me what small addition you’ll try this week and text us from the link in the description so we can feature your ideas and questions in a future show.

I am happy we can share this journey of leveling up, together. Send me a text by clicking the link at the top of the description. I would love to hear from you :) See you next week!

- Alita <3

https://vitawithalita.buzzsprout.com

Follow the show on Instagram: https://www.instagram.com/vitawithalita?igsh=MTVvajc2dGs2aHEyYw%3D%3D&utm_source=qr

Blog posts for each episode can be found at vitawithalita.com

This material may be protected by copyright.

This podcast is intended for general educational purposes only. The content discussed does not replace professional medical, nutritional, or fitness advice, diagnosis, or treatment. Individual needs and responses vary, especially with exercise and nutrition. Always consult with a qualified healthcare provider before making significant lifestyle changes.

Send us a text

Six-pack culture promises quick fixes; the human body offers a far better story. I dig into what abs actually are, why they matter for posture and stability, and how to approach fat loss without falling for spot reduction myths or punishing routines. Our goal is to build a stronger, smarter core and a healthier mindset by pairing science with practical steps you can sustain.

Enjoyed the conversation? Subscribe, leave a review and share this episode with a friend who needs a realistic roadmap to core strength and sustainable results.

References for this episode:

1. Yiğiter N. Core exercise as a non-pharmacological strategy for improving metabolic health in prediabetic women. J Womens Health. 2025. https://pubmed.ncbi.nlm.nih.gov/40428900/
2. Irwin ML, Yasui Y, Ulrich CM, Bowen DJ, Rudolph RE, Schwartz SM, McTiernan A. Effect of exercise on total and intra-abdominal body fat in postmenopausal women: A randomized controlled trial. JAMA. 2003. https://pubmed.ncbi.nlm.nih.gov/12525233/
3. Vispute SS, Smith JD, LeCheminant JD, Hurley KS. The effect of abdominal exercise on abdominal fat. J Strength Cond Res. 2011. https://pubmed.ncbi.nlm.nih.gov/21804427/
4. Jayedi A, Soltani S, Motlagh SZ, Emadi A, Shab-Bidar S. Aerobic exercise and body fat reduction: Meta-analysis. JAMA Netw Open. 2024. https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2828487
5. Wu X, Zhang C, Liang Z, Liang Y, Li Y, Qiu J. Exercise combined with a low-calorie diet improves body composition, attenuates muscle mass loss, and regulates appetite in women with high body fat. Sports (Basel). 2024;12(4):91. https://pubmed.ncbi.nlm.nih.gov/38668559/
6. Xie Y, et al. Effects of combined exercise and dietary interventions on body composition: Systematic review & network meta-analysis. Nutrition Studies. 2024. https://pubmed.ncbi.nlm.nih.gov/39275322/
7. van Gemert WA, van der Ploeg HP, Jones A, et al. Effect of diet with or without exercise on abdominal fat in postmenopausal women. BMC Public Health. 2019;19:xxx. https://pubmed.ncbi.nlm.nih.gov/30744621/

I am happy we can share this journey of leveling up, together. Send me a text by clicking the link at the top of the description. I would love to hear from you :) See you next week!

- Alita <3

https://vitawithalita.buzzsprout.com

Follow the show on Instagram: https://www.instagram.com/vitawithalita?igsh=MTVvajc2dGs2aHEyYw%3D%3D&utm_source=qr

Blog posts for each episode can be found at vitawithalita.com

This material may be protected by copyright.

This podcast is intended for general educational purposes only. The content discussed does not replace professional medical, nutritional, or fitness advice, diagnosis, or treatment. Individual needs and responses vary, especially with exercise and nutrition. Always consult with a qualified healthcare provider before making significant lifestyle changes.

Send us a text

The January rush doesn’t have to feel like a spotlight on everything you don’t know. We break down the small behaviours that instantly lower anxiety, raise confidence and make you look like the typical gym goer.

If this episode helped you feel calmer about training, follow the show, share it with a friend who’s starting out and leave a quick review so others can find it. What’s the one gym rule you think everyone should learn first?

I am happy we can share this journey of leveling up, together. Send me a text by clicking the link at the top of the description. I would love to hear from you :) See you next week!

- Alita <3

https://vitawithalita.buzzsprout.com

Follow the show on Instagram: https://www.instagram.com/vitawithalita?igsh=MTVvajc2dGs2aHEyYw%3D%3D&utm_source=qr

Blog posts for each episode can be found at vitawithalita.com

This material may be protected by copyright.

This podcast is intended for general educational purposes only. The content discussed does not replace professional medical, nutritional, or fitness advice, diagnosis, or treatment. Individual needs and responses vary, especially with exercise and nutrition. Always consult with a qualified healthcare provider before making significant lifestyle changes.

Send us a text

We’re kicking off 2026 with my 26 resolutions that favour flexibility, self-respect and steady progress over guilt and grind. Instead of rigid checklists, we build simple, salutary habits that support energy, sleep, connection, and confidence.

 Subscribe, share with a friend who needs a fresh start and leave a review with the one resolution you’re claiming for 2026.

I am happy we can share this journey of leveling up, together. Send me a text by clicking the link at the top of the description. I would love to hear from you :) See you next week!

- Alita <3

https://vitawithalita.buzzsprout.com

Follow the show on Instagram: https://www.instagram.com/vitawithalita?igsh=MTVvajc2dGs2aHEyYw%3D%3D&utm_source=qr

Blog posts for each episode can be found at vitawithalita.com

This material may be protected by copyright.

This podcast is intended for general educational purposes only. The content discussed does not replace professional medical, nutritional, or fitness advice, diagnosis, or treatment. Individual needs and responses vary, especially with exercise and nutrition. Always consult with a qualified healthcare provider before making significant lifestyle changes.

Send us a text

Resolutions usually promise a brand-new you by January 1, then fizzle by February. We’re taking a different path: becoming, not resolving. In this reflective year-end conversation, we unpack why willpower-heavy plans collapse and how identity-based habits make change feel natural rather than forced. When actions align with who we believe we are, even small steps compound into meaningful, sustainable growth.

Subscribe, share with a friend who needs a gentler way to grow, and leave a review with the value you’re choosing to lead with this year.

I am happy we can share this journey of leveling up, together. Send me a text by clicking the link at the top of the description. I would love to hear from you :) See you next week!

- Alita <3

https://vitawithalita.buzzsprout.com

Follow the show on Instagram: https://www.instagram.com/vitawithalita?igsh=MTVvajc2dGs2aHEyYw%3D%3D&utm_source=qr

Blog posts for each episode can be found at vitawithalita.com

This material may be protected by copyright.

This podcast is intended for general educational purposes only. The content discussed does not replace professional medical, nutritional, or fitness advice, diagnosis, or treatment. Individual needs and responses vary, especially with exercise and nutrition. Always consult with a qualified healthcare provider before making significant lifestyle changes.

Send us a text

The loudest moments aren’t always the ones that shape us. As the new year approaches and timelines flood with highlight reels, we take a gentler path: redefining progress by what happens in silence. We unpack how identity strengthens during uncertainty, why social comparison skews our sense of timing and how emotional regulation, restraint and inner calm become the real markers of success. If you’re feeling “behind,” this conversation offers a reset - less pressure to perform and more trust in the work no one sees.

If this resonates, subscribe, share with a friend who needs a calm reminder, and leave a review to help others find the show. What quiet win are you honouring this week?

I am happy we can share this journey of leveling up, together. Send me a text by clicking the link at the top of the description. I would love to hear from you :) See you next week!

- Alita <3

https://vitawithalita.buzzsprout.com

Follow the show on Instagram: https://www.instagram.com/vitawithalita?igsh=MTVvajc2dGs2aHEyYw%3D%3D&utm_source=qr

Blog posts for each episode can be found at vitawithalita.com

This material may be protected by copyright.

This podcast is intended for general educational purposes only. The content discussed does not replace professional medical, nutritional, or fitness advice, diagnosis, or treatment. Individual needs and responses vary, especially with exercise and nutrition. Always consult with a qualified healthcare provider before making significant lifestyle changes.

Send us a text

What if exercise stopped feeling like penance and started feeling like care? We explore why so many smart, motivated people lose their spark for movement and how to rebuild a joyful, sustainable practice that supports real life.
If our take resonates, subscribe, share this episode with a friend who needs a gentler path back to exercise, and leave a quick review - your support helps more people rediscover joyful movement.

I am happy we can share this journey of leveling up, together. Send me a text by clicking the link at the top of the description. I would love to hear from you :) See you next week!

- Alita <3

https://vitawithalita.buzzsprout.com

Follow the show on Instagram: https://www.instagram.com/vitawithalita?igsh=MTVvajc2dGs2aHEyYw%3D%3D&utm_source=qr

Blog posts for each episode can be found at vitawithalita.com

This material may be protected by copyright.

This podcast is intended for general educational purposes only. The content discussed does not replace professional medical, nutritional, or fitness advice, diagnosis, or treatment. Individual needs and responses vary, especially with exercise and nutrition. Always consult with a qualified healthcare provider before making significant lifestyle changes.

Send us a text

Ready to trade pressure for principles? We’re unpacking six stubborn fitness myths that hold women back and replacing them with clear, science-backed steps you can actually use. From the fear of “getting bulky” to the false promise of spot reduction, we walk through what really changes your body: strength, protein, recovery, and consistency.

If this resonated, follow the show, share it with a friend who needs some gym peace of mind, and drop a review telling us which myth you’re letting go of next.

I am happy we can share this journey of leveling up, together. Send me a text by clicking the link at the top of the description. I would love to hear from you :) See you next week!

- Alita <3

https://vitawithalita.buzzsprout.com

Follow the show on Instagram: https://www.instagram.com/vitawithalita?igsh=MTVvajc2dGs2aHEyYw%3D%3D&utm_source=qr

Blog posts for each episode can be found at vitawithalita.com

This material may be protected by copyright.

This podcast is intended for general educational purposes only. The content discussed does not replace professional medical, nutritional, or fitness advice, diagnosis, or treatment. Individual needs and responses vary, especially with exercise and nutrition. Always consult with a qualified healthcare provider before making significant lifestyle changes.

Send us a text

You don’t need to feel “old” to start caring about longevity. The choices you make in your twenties are quietly building the body, brain, and resilience you’ll live in for decades. We explore a grounded, doable approach to aging well that centres on vitality: strength you can feel, energy you can trust, and habits that survive real life.
Ready to build the foundation your future self will love? Follow the show, share this episode with a friend, and leave a quick review to help more women choose vitality over vibes.

I am happy we can share this journey of leveling up, together. Send me a text by clicking the link at the top of the description. I would love to hear from you :) See you next week!

- Alita <3

https://vitawithalita.buzzsprout.com

Follow the show on Instagram: https://www.instagram.com/vitawithalita?igsh=MTVvajc2dGs2aHEyYw%3D%3D&utm_source=qr

Blog posts for each episode can be found at vitawithalita.com

This material may be protected by copyright.

This podcast is intended for general educational purposes only. The content discussed does not replace professional medical, nutritional, or fitness advice, diagnosis, or treatment. Individual needs and responses vary, especially with exercise and nutrition. Always consult with a qualified healthcare provider before making significant lifestyle changes.