The Fit & Fired Up Podcast

Join me for another episode where I just talk a little more off the cuff. We're going to be covering a few topics like calorie deficits, my message to the moms out there, hurting my back, and what to do when you're facing an injury! Hope you enjoy!

Join me as I try kind of a new style of podcasting for this episode Normally I have a set topic and do a bunch of research to provide the best episode possible But for this week's episode I'm just going to shoot the shit with you all Im going to go over various topics that I am interested in and through that give you a little insight into what is going on in my life!

Join me as I dive into all things Ozempic. As a functional health professional, this is a topic that I am passionate about. So tune is as we discuss when Ozempic is appropriate, how the drug works, common side effects, etc. You don't want to miss this one!

This is a topic that has plenty of misinformation out there or just not enough information to allow women to make a confident decision that supports their bodies and needs. I’m going to take a dive into how our periods our suppose to be, what birth control does to us, and what we can do to get off of it without feeling absolutely terrible If you’ve ever considered coming off birth control, just came off of it, or have abnormal periods even a couple years after coming off of it This is for you 

It’s the first week of February and by this time, many people will have already quit on their new years goals.  Especially if it’s health related  There’s a good chance life has smacked them in the face with its busy unpredictable schedule, cold and flus, back to school games and practices, new projects at work.  Maybe you’ve seen a big influx of things to do, and you feel like your schedule is spread too thin to focus on yourself January was a nice ease into 2024 but february is when reality strikes and you realize your lofty, exciting, sexy goals have gone out the window because you don’t have the time, energy, or mental capacity to keep it going  So I’m going to make this an episode about how to get you back on track and refocused on your goals because you deserve to be healthy and feel proud of yourself for sticking to it

Join me as I go over why you may not be losing weight with PCOS I will be going over common symptoms, help you determine the root cause, the issue with some diagnosis, and more!

Have you ever asked yourself why I am not losing weight? I’m doing everything I’m suppose to Drinking lots of water Sleeping well Exercising Eating healthy foods and eating less  While all those things are necessary for you to lose weight, sometimes it’s not that simple Sometimes your body needs a little bit more fine tuning and TLC Join me as I dive into the reasons why I can't seem to lose weight despite hitting the metrics I'm supposed to be hitting!

Join me and RFN's newest assistant coach Carly as we introduce her and her experience as well as dive into a topic that is near and dear to both of our hearts, pregnancy and post natal exercise. This is the second episode of a short series we are doing that will go over everything you need to know about how to optimize your pregnancy and postnatal health and fitness!

Join me and RFN's newest assistant coach Carly as we introduce her and her experience as well as dive into a topic that is near and dear to both of our hearts, pregnancy and post natal nutrition. This is the first episode of a short series we are doing that will go over everything you need to know about how to optimize your pregnancy and postnatal health and fitness!

I know the holidays can be an insane time for people and families, trying to juggle traveling, cooking, hosting, presents, and decorating And for many people they put their health or weight loss goals on hold to just be able to get through the last month of the year I can totally understand this mindset because the last month is pure survival BUT I wanted to provide some insight on how I get through the holidays and the advice I give my clients to avoid the holiday weight gain that can happen for many 

I know there’s so much uncertainty around supplements. Where to buy them, what kind, what brand, how to take them, when, and in what combination.  I want to give you simple guidelines that I like to follow and consider for my clients when i recommend certain supplements!

Join me as I expand on a topic that I brought up in a recent social media post. On this episode we will dive into some of thing thing that just drive me nuts in the diet and health industry. You are not going to want to miss this!

Join me as I dive into how to navigate busy seasons of life while seeing the results you want to see. A busy life isn’t an excuse to not hit your goals.  Hitting with a 1-2 punch on this one and maybe some tough love. Because we’re getting into the holiday season and winter where life gets a little crazy, we get sick, we’re trying to hit deadlines, it’s dark at 4:30 so there goes our mental health unless we do something about it. We will go over how to prioritize yourself in these seasons and will give you tactical steps to continue to see progress!

In this episode I’m going to go over exercises that I believe are underrated or overrated and why I think they’re that way. There’s a lot of information out there in the fitness/weight loss industry to discern what is worth your money and time and what isn’t. My rank for each thing is based on my experience in my own journey, what I’ve seen for my clients, and what I’ve learned throughout the 14 years of coaching. Also quick note, if your personal preference goes against how I rate any of these, that’s totally great and if it’s working for you, you don’t need to change based on this episode. This episode is to help get you thinking about things you’ve been curious about, have done in the past, or wonder if what you’re currently doing is worth it!

In this episode I’m going to go over random things in the fitness industry that I believe are underrated or overrated and why i think they’re that way. There’s a lot out there in the fitness/weight loss industry to discern what is worth your money and time and what isn’t. My rank for each thing is based on my experience in my own journey, what I’ve seen for my clients, and what I’ve learned throughout the 14 years of coaching. Also quick note, if your personal preference goes against how I rate any of these, that’s totally great and if it’s working for you, you don’t need to change based on this episode. This episode is to help get you thinking about things you’ve been curious about, have done in the past, or wonder if what you’re currently doing is worth it!

How many diet programs, meal plans, and exercise programs have you started or paid for and never followed through with it?  How many times have you thought “this time will be different, I have to do something”  But it still doesn’t stick  Do you ever wonder what’s wrong with me? Why am I still doing this? I know I need to change but I just can’t do it! This is so common and incredibly frustrating. I’ve had so many of these internal dialogues with myself in times of lack of focus and drive to keep up with my goals  Specifically right now when my life has been totally chaotic  I want to go through ways I’ve helped my clients and myself get through this mindset and why it could be happening for you 

This is going to be a spicy episode today because I’m going to be talking about fad diets and debunking these popular weight loss programs and going through why they don’t typically stick and work for you.  For the record, there are small bits and pieces to each of these that work for some people and it’s important to define what that means For some people, after starting one of these diets, they lost weight and actually kept it off. Likely a small percentage of people because there are plenty of others who can’t follow the strict guidelines, guilt driven philosophies, and lack of education to keep them on track. 

I’m going to continue the topic of health claims that may or may not be true and give you the explanation as to why I rate it the way I do based on my education and experience. I love talking about these kinds of things because it’s so hard to distinguish between bullshit and truth and there’s just so much out there that sounds true but it’s just not!

If you’ve ever heard that carbs are bad, heavy weights make you bulky or other health and fitness statements like this, keep listening I’m going to go over different health statements you’ve heard (or maybe you haven’t) and fill you in on the truth  You’ll be surprised how many crazy claims there are surrounding your health and what has been told by influencers, supplement companies, and people looking for clicks/money  There’s no shortage of these so this will be a quick series to keep episode short and sweet I’ll read the actual statement and then my rating of true or false

In this episode I’ll dive into what your period is supposed to look like, what it means when you have certain PMS symptoms, and how you can manage your period so it’s symptom free. This is for any woman on birth control, coming off birth control, dealing with shitty/painful periods, and who want to learn more about optimizing their period health!

Welcome to episode 6! I’m excited to share this information because too many people live in a calorie deficit and don’t know how to even begin to change that or what it even looks like  So If you’ve ever wondered what it looks like to focus on different parts of your health and fitness journey, this episode is for you.

Join me as I dive into the things that cause bloating and the actions you can take to help those symptoms!

Join me as I dive into what you need to know about exercise and weight training!

I’ve told this story on my social media in a 4 or 5 part series earlier this year and I wanted to bring it to my podcast because it has helped me talk through it and has helped other women not feel alone in their traumatic birth stories

Tune in as I dive into my story of gaining 30lbs, losing it, and competing in my first bodybuilding show!

Welcome to our first episode where I’ll dive into simple eating practices that can decrease the confusion and uncertainty around nutrition and healthy eating habits!