Filter Free Friday

In this episode, Britany gives a more personal update on how pregnancy is progressing and she reflects on her journey with fertility struggles... all while also preparing for the inevitable BIG change upcoming in her life: a new baby (hopefully soon but not too soon)!Resources mentioned in the episode:FREE guide: Protect Your Core During PregnancyFREE guide: Managing Pelvic Pain During Pregnancy20% off Pregnancy Core and Pelvic Floor GuideBritany's Pregnancy & Postpartum workouts on the Sweat appSIGN UP FOR BRITANY'S NEWSLETTERhttps://britany.myflodesk.com/filterfree

Getting in the best shape of your life doesn’t get easier with age—but it’s absolutely possible. In this episode, Britany breaks down why building muscle may be the missing piece for women trying to lose fat, improve their metabolism and get in shape after 30, 40 and beyond.Britany covers why strength training and muscle growth should come before more cardio or cutting calories, plus how progressive overload, protein, daily steps, sleep and stress can help you build muscle, lose body fat and feel stronger at any age.She discusses:Why hormones and menopause aren't the only things making getting in shape harder as we ageWhy adding more exercise and cardio isn't always the answerWhy losing fat isn't the best starting point and why building muscle first can put you in a better position to lose fat laterWhat strength training actually needs to look like if your goal is building muscleSimple ways to increase your steps and daily movement without adding another workoutWhy protein matters for both building muscle and preserving it while losing fatThe overlooked role sleep and stress play in your resultsSIGN UP FOR BRITANY'S NEWSLETTERhttps://britany.myflodesk.com/filterfree

Can you run and strength train at the same time without sacrificing your progress? In this episode, Britany breaks down how to balance running and gym workouts, whether your goal is to become a better runner, build muscle, or do a little bit of both.Britany covers the biggest mistakes runners make with strength training, why running alone won’t build muscle, how slow runs and interval training can help you run faster, and how many strength workouts runners actually need. Plus, she explains how to prevent overtraining, burnout and injury!Click HERE for a 7-day free trial of Britany's Ignite Running program on the Sweat app.SIGN UP FOR BRITANY'S NEWSLETTERhttps://britany.myflodesk.com/filterfree

Wondering what supplements you actually need and which are a waste of your money?Whether you're trying to lose fat, build muscle, or simply get healthier, this episode answers the most common questions about protein powder, creatine, electrolytes and hydration powders, pre-workout, BCAAs and fat burners (and GLP-1 medications while we're at it!)Britany discusses what works, what doesn't, and why supplements should support (not replace) the fundamentals of good nutrition and strength training.She explains how to choose reputable brands, how to take supplements for more efficacy and least digestive distress, and simplifies the process.In This Episode Is protein powder actually necessary?  Whey protein vs soy protein vs collagen protein (and all the other popular kinds too!) - which is best?  How and when to take creatine? Does creatine damage the kidneys and cause bloating? Do electrolyte drinks and hydration powders really work?  Are BCAAs and pre-workout really worth it?  Will fat burners speed up my weight loss journey? Where GLP-1 medications fit into a healthy lifestyle  How to choose safe, high-quality supplements  Which supplements are actually worth buyingENTER THE GIVEAWAY (US-residents only)SIGN UP FOR BRITANY'S NEWSLETTERhttps://britany.myflodesk.com/filterfree

If you know what you should be eating for a healthy lifestyle, but aren't sure how to stay consistent, meal prep, manage your meals AND your kids' meals... this is the episode for you.In part 3 of the Nutrition For Real Life series, Britany answers the most common nutrition questions from listeners, including how to lose weight without tracking calories, manage cravings, meal prep with a busy schedule, navigate family meals, overcome fat loss plateaus, and enjoy treats without sabotaging progress.In This Episode How to lose weight without counting calories or tracking macros  Why you're always hungry (and how to fix it)  How to stop late-night snacking and manage cravings  Easy meal prep tips for busy women  Simple ways to eat more protein and vegetables  How to eat healthy with picky kids or a partner who isn't on board  What to do when fat loss plateaus  How to enjoy vacations, desserts, and social events while still reaching your goalsSIGN UP FOR BRITANY'S NEWSLETTERhttps://britany.myflodesk.com/filterfree

If you've ever wondered whether carbs are actually bad, how much protein you really need, or why you're constantly hungry despite trying to "eat healthy," this episode is for you.In Part 2 of the Nutrition for Real Life series, Britany breaks down the real role of protein, carbs, and fat and why protein is the one nutrient most women need more of. You'll learn how your nutrition should change based on your goal, whether that's fat loss, muscle gain, or simply feeling healthier and stronger as you age. In This Episode We Discuss:Why most women aren't eating enough protein The truth about protein, carbs, fat, and fiberHow to eat for fat loss, muscle gain, or maintenance How to improve your nutrition without tracking macros or counting caloriesSIGN UP FOR BRITANY'S NEWSLETTERhttps://britany.myflodesk.com/filterfree

If you've ever wondered why weight loss gets harder the longer you diet, why every expert seems to have a different answer, or whether you really need to count calories to lose fat, this episode is for you.In Part 1 of this 4-part nutrition series, Britany breaks down the foundation of fat loss: calorie deficits, metabolism, metabolic adaptation, and why preserving muscle matters just as much as losing weight. She also explains why crash diets backfire, how popular diets actually work, and what women in perimenopause and menopause need to know about fat loss.In this episode, we discuss: What a calorie deficit actually is  The 4 ways your body burns calories  Why daily movement matters more than most people realize  Metabolic adaptation and why weight loss slows over time  Why bigger calorie deficits aren't always better  How keto, intermittent fasting, paleo, and other diets really work  The difference between weight loss and fat loss  Why preserving muscle is critical during a fat-loss phase  How strength training supports fat loss  The role of muscle in metabolism and long-term success  Fat loss during perimenopause and menopause  Why aggressive dieting often backfiresMentioned in the podcast:Free calorie calculatorSIGN UP FOR BRITANY'S NEWSLETTERhttps://britany.myflodesk.com/filterfree

If the scale is going up, how do you know whether you’re gaining muscle or just gaining fat?In this episode, Britany breaks down one of the most confusing parts of body recomposition: figuring out whether your workouts and nutrition are actually changing your body in the way you want them to.She explains why the scale alone is a terrible measure of progress, how to identify the real signs of muscle gain, and what changes in your workouts, energy, recovery, and body composition actually mean. Britany also dives into why women often panic when the scale increases, the emotional side of body image, and how perimenopause can complicate the conversation around fat loss and muscle gain (but isn't the end of the road!).This episode is equal parts practical advice, fitness education, and real talk about learning to look beyond the number on the scale.Use code MUSCLE10 for 10% off The Body Breakthrough, Britany's fat loss, muscle gain and metabolism guide through the end of June.SIGN UP FOR BRITANY'S NEWSLETTERhttps://britany.myflodesk.com/filterfree

If you’ve ever looked at your dumbbell collection and thought, “Am I supposed to just keep buying heavier weights forever?” then this episode is for you.Britany breaks down one of the most misunderstood concepts in fitness: progressive overload. She explains how muscle growth doesn’t only come from lifting heavier and how women working out at home can continue building strength, muscle, and better health even when they feel stuck with the equipment they already have.She also shares the honest reality of home workouts, why your body adapts faster than you think, and the uncomfortable truth about why many women stop seeing results in their workouts.In this episode, we discuss: What progressive overload actually means  Why muscle growth is about more than just lifting heavier  Mechanical tension explained simply  How to gain muscle with limited dumbbells  How to use reps, tempo, and sets to continue progressing  Why your workouts may no longer feel effective Resources mentioned in this episode:Get 20% off The Essential Dumbbell Exercise Tutorial Guide hereGet a free 7-day trial of the Sweat App and join Britany's Mid Year Challenge SIGN UP FOR BRITANY'S NEWSLETTERhttps://britany.myflodesk.com/filterfree

In this deeply personal part 2 pregnancy announcement episode, Britany opens up about navigating her pregnancy after surviving HELLP syndrome and preeclampsia with her first child.Britany shares the realities of pregnancy anxiety, the loss of control that comes with high-risk pregnancies, and how she's approaching her second pregnancy with a completely different, healthier, mindset.This episode is not a fear-based conversation, but it's an honest one. It's for women who feel anxious, overwhelmed or uncertain and serves as a reminder that you can be scared and still keep going.Previous Episodes Referenced In This Episode:June 2, 2023 Postpartum Part 1 - listen on Apple or SpotifyJune 9, 2023: Postpartum Part 2 - listen on Apple or SpotifySIGN UP FOR BRITANY'S NEWSLETTERhttps://britany.myflodesk.com/filterfree

After 9 months of trying and coming oh-so close to starting IVF, Britany is finally pregnant! And in today's  part 1 episode answers all your questions around her fertility journey, she did finally become pregnant, her birth plan and managing being pregnant with a toddler. To listen to Britany speak in-depth on her infertility journey and trying to conceive over the age of 35 specifically, you can listen on Spotify here or on Apple Podcasts here.SIGN UP FOR BRITANY'S NEWSLETTERhttps://britany.myflodesk.com/filterfree

If you're battling the all-or-nothing mindset or perfectionism, struggling with consistency or simply not feeling like you're making progress, this episode will help you figure out what's holding your back.In this episode, Britany shares the real reason she's stepping back into personal training and why the bigger lesson has nothing to do with workouts. Britany's addressing how she's fought perfectionism and unrealistic expectations in the past and how she's handling this new venture in a new (healthier) way.We'll discuss:Shifting mindset to make consistency feel easierBuilding routines that work for YOU long-termBreaking out of the all-or-nothing cycleLetting go of unrealistic standards that don't fit your lifeAnd yes she discusses the ins and outs of her virtual personal training! If you'd like to apply to work with Britany 1:1 you can do so here: https://www.britanywilliams.com/coaching SIGN UP FOR BRITANY'S NEWSLETTERhttps://britany.myflodesk.com/filterfree

Struggling to see results from fitness apps? Not sure if you're using your workout app the best way possible? In this episode, Britany breaks down why many women are using home workout programs and fitness apps wrong and the simple changes they can make.Britany explains how structured programming, exercise selection, and consistency matter far more than simply completing random workouts inside an app. She shares the biggest mistakes people make when using workout apps and how to approach them more strategically so your workouts actually move you toward your goals. If you’ve ever wondered why your fitness app workouts feel random or your progress has stalled, this episode will help you rethink how to use these tools more effectively.We discuss:The biggest mistake people make when following home workout programsThe difference between structured training and random workoutsHow to use workout apps more strategically for strength and fitness progressWhy consistency and programming matter more than workout varietyGet your 7 day free trial of the Sweat App hereSIGN UP FOR BRITANY'S NEWSLETTERhttps://britany.myflodesk.com/filterfree

Feeling burnt out from workouts or your job? Or maybe you're feeling stuck after a set back? In this episode, Britany discusses burnout, injury and the hidden cost of constantly trying to “do it all.”Britany breaks down how the pressure to stay productive in work, life, and fitness can quietly lead to stalled progress, chronic fatigue, and even injury. Many high-achievers believe doing more or pushing harder will produce better results, but the opposite is often true. If your workouts feel harder than they used to or your routine isn’t producing results anymore, this episode will help you rethink how to approach training, rest, and consistency.Also.... Harry Styles and Heated Rivalry, because, well duh...SIGN UP FOR BRITANY'S NEWSLETTERhttps://britany.myflodesk.com/filterfree

In this personal episode of Filter Free Friday, Britany shares a raw update on her fertility journey after nine months of trying to conceive her second child.Britany opens up about navigating secondary infertility at 37, fertility testing, IVF decisions, and the emotional weight of the ticking bilogical clock.After experiencing HELLP (a severe form of preeclampsia), an emergency c-section and a NICU stay during her first pregnancy, Britany is no stranger to the pregnancy-related hardships. In this episode, she explores the vulnerability of approaching 40 while balancing career ambitions, family planning and the mental load of preparing for a potential IVF journey. If you're navigating infertility, considering IVF, or feeling the pressure to grow your family in your 30s and 40s, this episode offers perspective, validation and reassurance that you are not alone.As mentioned in the episode:12.2.22 Episode: Perky Nips, The Pill, And Pregnancy - Britany's 2022 announcement of her first pregnancy and her experiences trying to conceive the first timeSIGN UP FOR BRITANY'S NEWSLETTERhttps://britany.myflodesk.com/filterfree

In the final episode of this four-part Rebuild series, Britany deep dives into how to keep your routine going strong when life gets busy and unpredictable. This episode focuses on building the right flexible plan based on your fitness and health goals so you stop the cycle of starting over or chasing new trends. Consistency doesn’t mean doing everything perfectly and Britany helps simplify your focus so you can have a sense of control even when life feels chaotic.We discuss:How to use Plan A, B, and C to stay consistent during busy weeksWhy you don’t need to be consistent with everything to make progressHow know what to prioritize when you don't have the time, energy or motivationHow planning for “off weeks” reduces guilt and burnoutThe role structure and routine play in feeling grounded and in controlThis episode is about designing routines that can withstand the realities of real life, not just the perfect ideal scenarios (that rarely happen!) SIGN UP FOR BRITANY'S NEWSLETTERhttps://britany.myflodesk.com/filterfree

If fitness and wellness is feeling overwhelming right now, this is the episode for you - and the good news is that the solution most likely doesn't require you to do MORE.In Episode 3 of the this four-part Rebuild series, Britany cuts through the noise around workouts, nutrition and wellness trends to help you focus on what actually drives results based on what your goals are. We discuss:Why over-optimizaiton leads to burnout What wellness trends are a waste of your timeHow to focus on the habits that will move the needleHow to simplify your routine (and why that can lead to better progres) This episode shows how wellness optimization-obsessed society of today is exhausting your system and provides a better lower-effort approach to feeling your best physically and emotionally.SIGN UP FOR BRITANY'S NEWSLETTERhttps://britany.myflodesk.com/filterfree

In episode 2 of this 4 part Rebuild series, Britany answers one of the most misunderstood fitness questions: how much do you really need to work out to see results?She breaks down the minimum effective workout routine based on specific goals like muscle gain, fat loss, endurance and general health so that you can let go of unrealistic expectations and focus on consistency over intensity.This episode is for you if you're want clear and realistic guidance that fits real life.Sign up for Britany's Goal Setting Workshop to design your 2026Get Britany's Body Breakthrough Guide for more info on fat loss, muscle gain, and improving metabolismJoin The Baseline, Britany's 4-week Sweat Challenge using a free trial SIGN UP FOR BRITANY'S NEWSLETTERhttps://britany.myflodesk.com/filterfree

If your workout routine isn't hitting like it used to, today's episode breaks down why. In Part 1 of a 4-part series, Britany explains how hidden friction in your schedule, energy and expectations can quietly sabotage your consistency (and your results). She helps identify where your routine is breaking down and why trying harder to be more disciplined isn't the answer/ It's the first step in rebuilding a workout routine that actually works in the season of life you're in.In this episode, we discuss:Why workout routines stop working as life changesThe ways you're making it harder than it needs to beWhy motivation isn't the real problemHow to identify what's causing the disconnect before trying to fix itJoin Britany's Goal Setting Workshop on Sunday Jan 25th SIGN UP FOR BRITANY'S NEWSLETTERhttps://britany.myflodesk.com/filterfree

[REPLAY FROM FEB 2024]In today's episode, Britany discusses why she has no plans to do "What I Eat In A Day" content on social media and why she thinks the popular trend contributes to unhealthy diet culture and the demonization of "good vs bad" foods. She provides insights around how to think about food and diet messaging on social media so that you hopefully prevent falling prey to the toxic messaging - even when it's indirectly implied - so you can stay in a positive headspace when it comes to what you're eating.SIGN UP FOR BRITANY'S NEWSLETTERhttps://britany.myflodesk.com/filterfree

Can 20-minute workouts really build muscle and improve endurance, or are they just a way to make us feel productive without real progress?In this episode, Britany tackles one of the biggest fitness debates—are short workouts actually effective, or are we just fooling ourselves? Whether you’re a busy mom squeezing in exercise during nap time or someone trying to stay consistent without spending hours in the gym, this episode breaks down exactly when 20 minutes is enough—and when it’s not.Let's Chat About...✔️ The minimum effective amount of strength training to see real progress✔️ How short workouts can be structured for maximum efficiency✔️ The biggest mistake people make with quick workouts (and how to fix it)✔️ When 20-minute workouts AREN'T enough to achieve your goals✔️ How perfectionism is holding you back from making real progressIf you’ve ever wondered, “Is a 20-minute workout even worth it?”—this episode has your answer.👉 Grab your home gym equipment guide here for a 10% discount on the best gear for effective home workouts.👉  Get a free trial to Britany's workout programs on the Sweat app here.👉 Love this episode? Share it with a friend who’s stuck in the ‘I don’t have time’ trap!SIGN UP FOR BRITANY'S NEWSLETTERhttps://britany.myflodesk.com/filterfree

[REPLAY FROM SEPT 2024]We're talking non-scale victories, workout milestones and all things PROGRESS today. Britany deep dives into 5 signs you're progressing in your fitness and health routine (that you're probably ignoring). Today's episode is for anyone struggling to feel like they'll ever achieve their goals and is searching for some wins to celebrate. Even if you're convinced you'll never be successful, Britany reminds us that the distance between the life you want to live and the life you're currently living isn't nearly as big as you think!7-Day Free Trial of my workout plans hereFree Guide to Choosing The Right Dumbbell hereFree Stronger Abs Guide here SIGN UP FOR BRITANY'S NEWSLETTERhttps://britany.myflodesk.com/filterfree

[REPLAY FROM 2022]Join guest Becky Wade on this week's episode about saying yes to what makes you happy (cinnamon rolls) and saying no to what doesn't (expired make up almost as old as the students she coaches).  Becky is a new mom, pro marathoner, author, and freelance writer. She shares how she balanced her expectations around fitness during her pregnancy, ponders name changes after marriage,  and reminisces with Britany about their silly days together as teammates and friends in college.It's an episode you do not want to miss!You can find more from Becky at:http://www.beckyrunsaway.com7-Day Free Trial of my workout plans hereFree Guide to Choosing The Right Dumbbell hereFree Stronger Abs Guide here SIGN UP FOR BRITANY'S NEWSLETTERhttps://britany.myflodesk.com/filterfree

Britany is booked and busy, creating new workout programs, hosting live workshops and more. And in today's episode she gives a little insight into how the podcast will change (temporarily!) while she gets through the busy season somehow with her head still screwed on.This is YOUR friendly reminder that you can make shifts in your life if it helps you find more calm. Sometimes we must low down to speed up!Don't miss out on any of Britany's (or Blake's) shenanigans by joining the newsletter here. SIGN UP FOR BRITANY'S NEWSLETTERhttps://britany.myflodesk.com/filterfree

So you love your Pilates or barre workouts, but you're curious if they're actually building muscle (or even toning and sculpting)?!In today's episode, Britany unpacks the difference between strength training and high-rep low-weight workouts like barre, Pilates, and yoga sculpt classes.We discuss:What the burning and shaking in barre and Pilates really meanWhich workouts you should do based on your goalsWhat barre and Pilates do better than strength trainingHow to build a workout plan that includes different types of workouts so you can do what you love and achieve your goals Whether you're a Pilates princess, a gym girlie or somewhere in between, this episode goes where most fitness instructors won't, so that you can get clarity on what's right for you.Resources mentioned in this episode:7 Day Free Trial of Britany's Strength & Barre workout program hereThe Body Breakthrough: Fat Loss, Fitness and Metabolism Guide hereFREE Guide For Choosing The Right Size Dumbbell here SIGN UP FOR BRITANY'S NEWSLETTERhttps://britany.myflodesk.com/filterfree

If the thought of only have 100 days left in the year makes you panic a little but, this one's for you.In today's episode, Britany gives you the good girlfriend pep talk on how to finish the year strong without burning out. She has rants about the joys of having a sick kid, starting your period and how to avoid toddler tantrums. So you know, a bit of everything.From the realities of mom life to better fitness habits and establishing a healthy lifestyle routine, Britany reminds you that you need to walk into the back half of 2025 with energy instead of guilt and perfectionism.Click here for details on Britany's small group coaching program, The Routine ResetClick here if you're interested in working with Britany in-person in Portland, OregonSIGN UP FOR BRITANY'S NEWSLETTERhttps://britany.myflodesk.com/filterfree

If it feels like your brain has 100 tabs open but can't figure out which ones to close first, this episode is for you.In today's episode, Britany gets honest about what it's like juggling motherhood, work, fitness and a never-ending to-do list and what finally helps her cut through the mental clutter AND make progress towards her goals.She shares a simple clarity exercise that helped her reset priorities, sharpen focus, and stop running in place. It's quick. It's doable. And it's exactly what so many overwhelmed moms need to get clear about their goals and minimize burnout.There's also the very real, very TMI detour into what it's like trying to conceive while your husband has the man flu. Because, of course.If you're craving more clarity, productivity and a fresh perspective on what actually matters right now, Britany will walk you through the mindset shift that changes everything without making you feel like you're lost or behind (because, you're not!)If you want more of this goal setting clarity, you can join Britany's free masterclass on Fri 9/19 and Sun 9/21. It will help you stop spinning your wheels and finally get out of your own way!RSVP for The Wake Up Call *FREE* Masterclass by clicking hereSIGN UP FOR BRITANY'S NEWSLETTERhttps://britany.myflodesk.com/filterfree

Not seeing results from your workouts? Having the wrong size dumbbells might to be blame and that means you're wasting your time. Yikes!In today's episode, Britany breaks down exactly how to choose the right size dumbbells for strength training workouts. Whether you're chasing muscle definition or more strength, most women over 30 aren't seeing results because they're not lifting heavy enough. But don't worry, lfiting heavy doesn't mean you have to go to the gym and load up a barbell.Britany explains:How to know if your weights are too light, too heavy or just rightThe simple test to find the perfect weight for any exercisesHow to increase dumbell size while minimizing risk of injury or overtrainingHow to get faster results by optimizing your workouts for your strength and muscle gain goalsIf you've ever wondered "what weight should I be using?" this episode is your answer. You can also grab the free guide below for a reference and start getting more out of your workouts.FREE GUIDE - How to Choose the Right Dumbbells - click here 15% off WeGym Dumbbells through September 1st - click here SIGN UP FOR BRITANY'S NEWSLETTERhttps://britany.myflodesk.com/filterfree

Do you know if your workouts are actually right for your goals or are they not delivering the results you want?In today's episode, Britany is taking you behind the scenes of how she builds her workout plans to help women get stronger at home.She discusses:When to use supersets, circuits or straight setsHow to choose the best workout split (full body vs. split training)The importance of the right size dumbbellHow to pair strength training with running, barre or yogaWhy rest days are just as important as workout daysYou'll learn how to structure a workout plan that's effective, fun and realistic for your life so you can stay consistent and actually look forward to training (no matter how busy or tired you are).Get The Body Breakthrough - Britany's guide for women 30+ who want to build muscle, lose fat and simplify fitness and diet without overhauling their life.Try any of Britany's workout programs on the Sweat app with a 7 day free trial for new members here. Free Running + Strength Training schedule here.SIGN UP FOR BRITANY'S NEWSLETTERhttps://britany.myflodesk.com/filterfree

Scrolling Instagram at 10pm when you know you should be sleeping? In today's episode, Britany calls you (and herself) out and shares how to break the evening routine self-sabotage cycle and eliminates the needs for the perfect 10 step morning routine (that you weren't ever going to do anyway).Learn the 2-minute routine that works even on chaos days, why your evening routine might matter more than your morning one, and how to get better sleep without needing more hours (yes you read that right - more sleep isn't always the answer).Plus, Britany answers a listener's voicemail question on proper squat and lunge form and she addresses  the breathing techniques that make workouts way more effectiveWhat You'll Learn:The ridiculously simple 2 minute morning routineWhy your 11pm habits drain your 6am energySleep hacks when you can't get more hoursBarre and strength training form cues to prevent injuryBreathing patterns for better results in your workoutsThis episode is perfect for high achieving moms and women juggling it all, who just want to good about how they're spending their time! MENTIONED IN THIS EPISODE:Download the FREE 3 Day Mini Reset Challenge to reset your energy and intention and escape the chaos of the day.Check out The Essential Workout Companion Guide here for videos, audio coaching and more to get better results from your workouts.SIGN UP FOR BRITANY'S NEWSLETTERhttps://britany.myflodesk.com/filterfree

Struggling to stay consistent with your fitness and diet for more than a couple weeks? In this this episode Britany spills why it doesn't matter how motivated you are and shares how to finally get unstuck from the start-over cycle that keeps sabotaging your diet and fitness consistency.You'll learn:Why "busy" isn't just about your schedule. It's a state of mind that sabotages your healthy habits.The real reason you can meal prep like a boss on a Monday, but raid the pantry by ThursdayHow to hack your willpower so you're not relying on superhuman discipline to stay consistent with your workouts and nutrition (and make it feel easier)Her controversial take on the benefits of eating Reese's Peanut Butter Cups at 10am (yes, you read that right)This isn't another "try harder" pep talk. It's the science of habit formation for real women over 30 served up with the straight talk you need (from someone who has been there herself!!). If you're ready to stop starting over, finally feel in control of your healthy habits, and actually want to enjoy yourself in the process, hit play!THE CONSISTENCY CATALYST: Click here to learn more about Britany's easy to implement guide to staying consistent with any diet and workout plan.SIGN UP FOR BRITANY'S NEWSLETTERhttps://britany.myflodesk.com/filterfree

If you're relatively consistent with your workouts and diet, but you still feel stuck... like you should be stronger, healthier and happier by now? This episode is for you. In this episode, Britany breaks down what she wish someone told her sooner about the messy middle of a fitness journey:Why fitness plateaus happen even when you’re working hardThe mindset shift she used to break through and finally see real progressSimple tweaks you can make right now to get stronger without doing moreThis episode is for the woman who's putting in the time, but not yet seeing the results she wants and needs guidance on how to get more effective and efficient with her efforts!Check out Britany's Workout Companion Guide here.Shop Britany's favorite fitness equipment here.SIGN UP FOR BRITANY'S NEWSLETTERhttps://britany.myflodesk.com/filterfree

If you’ve ever thought “I don't feel like myself anymore” or felt guilty for needing a break from your kids, your job or your partner, this episode is going to hit home.The truth is so many women are burnt out, disconnected and quietly drowning in the mental load of everyone else’s needs while ignoring their own.In today’s episode, Britany gets filter free about what happens when you spend years prioritizing everyone else and forget how to even ask “what do I need today?”We’re chatting:Why high-achieving women, moms and people pleasers are especially vulnerable to identity burnoutThe emotional toll of always saying yes (and how it rewrites your self-worth)Why your nervous system is in survival mode and how to regulate it so you can finally exhaleWhat “giving yourself permission” actually looks like in real lifeYou’ll walk away with:Tangible ways to reclaim your energy todayMindset shifts to say no without guiltA heartfelt reminder that choosing yourself isn’t selfish. It’s necessaryIf you’re stuck in the cycle of self-sacrifice and feeling like a stranger in your own life, this episode is how you start becoming you again.SIGN UP FOR BRITANY'S NEWSLETTERhttps://britany.myflodesk.com/filterfree

If you're worried about high intensity training impacting hormones and spiking cortisol, then this episode is a must listen.Britany breaks down the truth about systemic fatigue, stress from overtraining and the myth that your workouts have to leave you drenched and destroyed to count.In this episode, you'll learn what the research really says about:How many sets you really need to build muscleHow to make 15 minute workouts effectiveWhat happens to the body when you constantly train exhaustedHow to balance HIIT and strength training without burning out your bodyWhether you're getting back into fitness, navigating low energy or trying to figure out if you're doing too much, Britany shares the filter free truth: more isn't always better. - Download your free Strength and Running Workout ScheduleSIGN UP FOR BRITANY'S NEWSLETTERhttps://britany.myflodesk.com/filterfree

Are you feeling out of shape, overwhelmed or stuck in survival mode? Learn how one mom lost 30 pounds, built her strength and completely changed her life... and she didn't start until she was 37.In today's podcast, Jess Gunn shares her inspiring story of being a stay at home mom of 4 battling a sugar addiction, mom guilt, and burn out to becoming a fitness trainer and nutrition coach for women. She shares how she was stuck in survival mode, hit a breaking point and what made everything finally click.We discuss:- Chasing skinny vs. strong when it comes to weight loss- Mindset shifts to keep yourself consistent in diet and fitness- The reality of getting into shape as a mom with small children- The power of a rest and recovery even when chasing transformationThis episode is a reminder that you're not too late, too far gone, or too broken to feel like yourself again. You just need a starting point - and this episode might just be the wake up call you need.You can find Jess via her website here or on social media here. SIGN UP FOR BRITANY'S NEWSLETTERhttps://britany.myflodesk.com/filterfree

Are you doing ab workouts but left wondering why your core isn’t stronger and can't see even a hint of a six pack? In this episode, Britany discusses why most core workouts miss the mark and what you actually need to do to build a stronger, more functional core without wasting your time.Let’s Chat About…✔️ The difference between your core and your abs and why it matters✔️ The most common ab workout mistakes you make that are holding you back✔️ What breathing, posture and your pelvic floor have to do with better abs✔️ How to spot signs of lingering core dysfunction after postpartum recovery and diastasis recti, even if it's been decades since you had a baby.✔️ Why functional core training beats endless crunches every time✔️ How to make your home ab workouts WAY more effectiveIf you’ve ever thought that the solution to a stronger core was just more ab workouts, then this episode is the no-BS wake-up call you need!✨ Get your FREE 5 Hacks to Better Abs Guide here.SIGN UP FOR BRITANY'S NEWSLETTERhttps://britany.myflodesk.com/filterfree

Feel like you're doing everything right - eating healthy and working out more - but your boyd just won't budge? You're not alone.In this episode, Britany breaks down why fat loss feels harder in your 30s and 40s and how to create the right environment for your body to finally respond.Britany covers:Why calories in/out is true, but not the whole storyHow stress, sleep and mental overload quietly block progressWhat really changes with hormones and muscle mass as women ageWhy your body isn't prioritizing fat lossSimple lifestyle routines to support weight loss and muscle gainThis is the science backed filter-free take on why your body feels stuck and what to do about it. Want support implementing this into your real life? Join here for Britany's live coaching program, The Routine Reset, to get 2x live calls a week, personalized coaching and accountability.SIGN UP FOR BRITANY'S NEWSLETTERhttps://britany.myflodesk.com/filterfree

Feeling exhausted, overwhelmed, and constantly running on empty (even when you're doing everything right)?! Burnout is real and you're not alone! In this episode, Britany shares how to get your energy back without  overhauling your life. No 5am wake-ups. No 12-step morning routine. Just simple, sustainable shifts that reset your energy and your mindset.If you’re burnt out, overstimulated, or stuck in a cycle of go-go-go with no payoff, this is your starting point.You’ll learn:The most overlooked energy leak women deal with daily A mindset reframe that instantly creates more momentum How to reset your energy in 5 minutes or less (yes, really)Why most routines fail (and what to do instead)Whether you’re a busy mom, working woman, or just tired of being tired, this episode will help you build a better rhythm—without doing more.INTERESTED IN MORE?Get the ✨FREE✨ 3 Day Mini Reset Challenge here Join the The Routine Reset VIP Waitlist here Take the Filter Free Friday survey hereSIGN UP FOR BRITANY'S NEWSLETTERhttps://britany.myflodesk.com/filterfree

Today is my 37th birthday, and I’m officially done playing small.In this episode, I’m pulling back the curtain on what’s changing—not just with this podcast, but across everything I’m building: my business, this community of women, and how I want to show up for YOU.I’ve been cooking up some new projects and some new goals. If you’ve ever felt like you wanted more from your workouts, your wellness routine, or your life, this next chapter is for you. We’re talking community, connection, coaching, and making moves that matter.Because you deserve more. And I’m ready to build it— for you, with you.It's time to get better, together.Fill out the Filter Free Friday survey here and get exclusive access to the upcoming live podcast recordingSIGN UP FOR BRITANY'S NEWSLETTERhttps://britany.myflodesk.com/filterfree

If you’ve ever thought, “Why am I the only one who remembers everything for this family?” — this episode is for you. From doctor appointments to daycare snacks, if the mental load is draining you and you wish your partner would just handle it without you having to ask (again), this conversation will hit home.Today, I’m joined by Zach Watson — a invisible labor coach and Fair Play Method facilitator — to talk about why women carry the mental load, why “asking for help” isn’t the solution, and how to create a better partnership at home.Whether you feel like the default parent, overwhelmed with managing every little thing, or just tired of being in charge of it all, Zach offers practical ways to shift the mental and emotional labor (without managing your partner like a second kid0.In this episode, we cover:Why women carry the mental load and invisible labor and how to make it more visible to your partnerWhy "helping" isn’t enough — and how to create true ownership of household tasksMaternal gatekeeping and how to stop carrying the emotional load alonePractical steps to help your partner share the role of being the "default parent"If you're mentally overloaded, emotionally drained, and tired of feeling like the only one holding it together, this episode is the roadmap to start changing that.Join Zach's Free Community hereConnect with Zach on YouTube, Instagram or TikTok.SIGN UP FOR BRITANY'S NEWSLETTERhttps://britany.myflodesk.com/filterfree

Can 20-minute workouts really build muscle and improve endurance, or are they just a way to make us feel productive without real progress?In this episode, Britany tackles one of the biggest fitness debates—are short workouts actually effective, or are we just fooling ourselves? Whether you’re a busy mom squeezing in exercise during nap time or someone trying to stay consistent without spending hours in the gym, this episode breaks down exactly when 20 minutes is enough—and when it’s not.Let's Chat About...✔️ The minimum effective amount of strength training to see real progress✔️ How short workouts can be structured for maximum efficiency✔️ The biggest mistake people make with quick workouts (and how to fix it)✔️ When 20-minute workouts AREN'T enough to achieve your goals✔️ How perfectionism is holding you back from making real progressIf you’ve ever wondered, “Is a 20-minute workout even worth it?”—this episode has your answer.👉 Grab your home gym equipment guide here for a 10% discount on the best gear for effective home workouts.👉  Get a free trial to Britany's workout programs on the Sweat app here.👉 Love this episode? Share it with a friend who’s stuck in the ‘I don’t have time’ trap!SIGN UP FOR BRITANY'S NEWSLETTERhttps://britany.myflodesk.com/filterfree

Can you run AND lift without losing muscle or burning out? Absolutely— but only if you do it right! In this episode, Britany break downs the biggest mistakes people make when trying to combine running and strength training, and how to structure your workouts for muscle gain, endurance, and speed—without overtraining.Britany chats about...- The #1 mistake that kills strength gains for runners- Why sprints > long runs for muscle-building- The best weekly schedule for runners who lift (and lifters who run)- The benefits of polarized training for hybrid athletes- Why recovery is the secret sauce to resultsWhether you're a runner wanting more strength or a lifter looking to improve endurance, this episode has everything you need to build a hybrid workout routine that actually works.RESOURCES MENTIONED:- Download your free Strength and Running Workout Schedule- Get a free trial of Britany's Ignite Strength Workout ProgramSIGN UP FOR BRITANY'S NEWSLETTERhttps://britany.myflodesk.com/filterfree

How does someone stay super fit and active while battling a chronic pain for 23 years? In today's episode, Britany discusses navigating her rheumatoid arthritis, chronic joint pain and staying active throughout it all. This episode isn't just for those with autoimmune disease or chronic illness, it's for anyone what wants to stay active and positive despite illness, injury, aging, joint pain or any physical setback in life.Hint: It's about being stubborn enough to thrive despite the tough sh*t that life throws our way!!!SIGN UP FOR BRITANY'S NEWSLETTERhttps://britany.myflodesk.com/filterfree

What if you've been going about it all wrong?? In today's episode Britany breaks down why walking is the most underrated tool for body transformation (and frankly your mental health too). She addresses the myths around 10,000 daily steps, how calorie burn REALLY works (and why you probably are calculating it wrong) and provides methods for increasing your step could despite a busy schedule, This episode makes sure you're not missing one of the most important pieces to the puzzle when it comes to your health and fitness goals.Use code BRITANYFIT for $230 the C2 Foldable Walking Pad until Jan 31st. A walking treadmill that folds up and is portable! Track your steps, sleeps, stress, recovery, workouts and more with the Garmin Venu 3S.Related Episode: How Dieting and Fat Loss Really WorkSIGN UP FOR BRITANY'S NEWSLETTERhttps://britany.myflodesk.com/filterfree

New year, same chaos? Sounds about right. In today's episode, Britany's here to keep it real with tales of daycare mishaps, womanly woes (do elephants go through menopause?), and the ultimate reminder: invest in your foundation before life starts to crumble. This isn’t about hustling more in 2025—it’s about building a foundation in your career and personal life that you can build on for not only a better work-life balance but to get more energy and joy out of the life you've created.SIGN UP FOR BRITANY'S NEWSLETTERhttps://britany.myflodesk.com/filterfree

We are getting real about balancing career and life on the podcast today. Britany reads a letter she wrote to herself from the lens of a working mom trying to go into 2025 with a healthier mindset. She discusses how to drop the "do it all" mindset and instead focus on minimizing anxiety, level setting expectations, taking better action and HAVING FUN. That last one is important. Are you actually taking the time to have fun or are you just trying to be successful at everything that you do? Britany unpacks the weight of that at question in today's episode._Sign up for Britany's email list and upcoming newsletters by clicking here.Get Britany's Motherhood Survival Guide for Pregnancy and The First Year by clicking here.SIGN UP FOR BRITANY'S NEWSLETTERhttps://britany.myflodesk.com/filterfree

Fitness extraordinaire and mom, Danielle Pascente, joins Britany on today's episode to talk all things motherhood - from balancing WFH life with a baby, to that dreadful first postpartum poop, to lying to your toddler to minimize the threenager meltdowns.Today's episode is the phone call you make to your fellow mom friend to ask "I'm not going crazy right? This sh*t is hard, right?"Because, yes, motherhood is a wild wild ride. But luckily, it's one we don't have to go through alone.You can find Danielle Pascente on Instagram at https://www.instagram.com/daniellepascente/SIGN UP FOR BRITANY'S NEWSLETTERhttps://britany.myflodesk.com/filterfree

Vision Boards. New Year's Resolutions. Monthly Goals. There's a lot of different ways to manifest the life you want to live, but in today's episode Britany offers up an alternative way to set goals for those of us in our mid to late 30s and beyond (aka those of us who don't have hours of free time to teach ourselves Spanish or how to knit). Britany reflects on the last time she did this goal setting exercise in 2020 and realizes she's not only accomplished everything on the list, but she's read to start a new one. This episode is about building a vision board for a life appropriate for your current phase of life - without time limits or pressure to accomplish it all perfectly or have all the answers right now. It's about believing in your vision (board) even if you don't know exactly how you'll make it happen.SIGN UP FOR BRITANY'S NEWSLETTERhttps://britany.myflodesk.com/filterfree

Britany sits down with author and brand marketer, Jami Crist, to discuss the multitude of challenges women can face in the trying to conceive and pregnancy journey. Jami's new book, "The Losses We Keep" explores the stories of 9 women who faced pregnancy, loss, IVF, surrogacy, cancer and more. This episode is an uplifting perspective on the emotional and physical toll so many women endure to try to become mothers. It's about amplifying the commonalities in our experiences and lending a hand to women to who need to be reminded that, you, my dear, are not alone.You can learn more about "The Losses We Keep" and purchase the book here.SIGN UP FOR BRITANY'S NEWSLETTERhttps://britany.myflodesk.com/filterfree

Pull up a chair and pop some popcorn because Britany is on a soap box today, venting over a few hot takes she has let fester and needs to release. Like why hot drinks are superior to ice drinks (even in the summer), why Christmas music shouldn't be publicly played before Thanksgiving and why duvets, audio messages and "relaxing" vacations are overrated. Today's episode is for when you need a laugh listening to someone get heated about the unimportant silly things in life... because sometimes that's just what the soul needs on a Friday!SIGN UP FOR BRITANY'S NEWSLETTERhttps://britany.myflodesk.com/filterfree