Excelerate Your Life

Someone asked me recently if I had a podcast episode on how to become a coach… like what certifications to get, how to get started, all of that. And yes—we're covering that. But we're also going a layer deeper… because becoming a coach and becoming a good coach are two very different things. In this episode, I break down: How to become a fitness coach or online coach (certifications, starting points, etc.) The biggest misconceptions about coaching in the fitness industry What actually makes someone a GOOD coach (and why most people miss this) The skills, mindset, and communication it takes to truly help clients get results Why having a plan isn't enough—and what clients actually need from a coach If you've ever thought about becoming a coach, this will give you a real, honest look at what it takes. And if you're someone who's been trying to figure this all out on your own… this episode might also show you why having the right coach makes all the difference. Apply for 1-1 Coaching with EA: https://go.excelerateathletics.com/fitness-coaching-application  

If you feel like you're doing everything right in a fat loss phase—but your body isn't changing the way you want—it's probably not a lack of effort… it's these mistakes. In this episode, I'm breaking down the 5 most common mistakes women make in a cut, and why they can completely stall your fat loss results (even if you think you're in a calorie deficit). We cover: Why changing too many variables at once can backfire How "cheat meals" and weekends can quietly take you out of a deficit The biggest mistake women make with training during fat loss (and why it affects your results) Why most people don't actually have a strategy when they start a cut And the MOST important phase no one talks about: what to do after the diet ends If your goal is to lose fat, look more toned, and actually keep your results—this episode will show you exactly where most women go wrong and what to do instead. 🔥 Want help doing this the right way? The Six Week Summer Lean Challenge walks you through how to: set up your fat loss phase adjust your calories and macros correctly train to keep muscle while losing fat and transition out of a cut without gaining the weight back We start May 4th. Join here: https://go.excelerateathletics.com/summer-lean-challenge-2026 Use code POD20 for 20% off (podcast listeners only)  

If you're trying to lose fat for summer and your plan is to just eat less, do more cardio, and hope for the best… this episode is for you. Because the truth is most women aren't failing fat loss… they've just never actually been taught how to do a proper cut phase. In this episode, I break down why your past fat loss attempts haven't worked, what's actually been going wrong, and what a real cut phase should look like if your goal is to lean out and look toned (not just smaller). If you feel like you're always "starting over" every summer, this is going to connect a lot of dots. And if you're ready to actually do it right this time, my 6 Week Summer Lean Challenge walks you step-by-step through a structured cut phase so you can see real results without the crash diet chaos. You can learn more and join below: https://go.excelerateathletics.com/summer-lean-challenge-2026

If you've ever lost weight… only to gain it all back (and then some), this episode is going to hit. In today's episode, I'm sitting down with my client Alaina, who lost 27 pounds in a sustainable fat loss phase, and more importantly… has actually kept it off. No crash dieting. No slashing calories into the ground. No starting over every few months. We're breaking down what her cut actually looked like, why this approach felt completely different than anything she had tried before, and how she went from 170 pounds down to the 140s, while now maintaining her results eating over 2000 calories (yes, more than she was eating before she ever started). If you've been stuck in the cycle of doing "everything right" but not seeing results, or seeing results that don't last, this episode will help you understand why. We also talk about: Why most fat loss phases fail (even when you're disciplined) What made this cut sustainable instead of miserable How to know if it's actually the right time for you to enter a fat loss phase And what it really takes to maintain your results after the cut is over This is your proof that fat loss isn't the problem… it's how most people are going about it. And if you're listening to this thinking, "okay wait… this is exactly what I want," just know we've got something coming next week that you're not going to want to miss 👀 If getting lean for summer without falling back into old patterns is the goal… stay tuned.  

Cardio for fat loss… should you be doing more of it, or is it actually the reason you feel stuck? In this Fast Fit Facts episode, we're breaking down one of the most common (and most misunderstood) topics in fitness: how cardio actually fits into fat loss. Because if you're working out consistently, doing all the cardio, eating "pretty clean"… and still not seeing your body change the way you want — this might be exactly where things are going wrong. We're getting into: What cardio really does (and what it doesn't) Why cardio stops working over time The biggest mistake women make when trying to lose fat How your body adapts to cardio (and why that matters) When to add cardio into a fat loss phase (and when NOT to) LISS vs HIIT — which is better and why How to use cardio strategically without burning yourself out If you've ever felt like you're doing everything but your results don't match your effort… this episode will connect the dots. And if you're ready to stop guessing and actually learn how to set up a fat loss phase that works — stay tuned. I've got something coming for you 👀 Join my email list for important updates, launches, and special offers! stan.store/malssfitnfoods

Most of the fitness industry is LOUD. Every week there's a new trend, a new tool, a new "this will finally fix everything" solution… And most of it? Either overhyped… or completely missing the point. So in this episode, we're breaking it all down: What's actually worth your time What's a waste And what falls somewhere in between We're talking through things like: – vibration plates – red light therapy masks – pre-workout – hitting 10k steps – intermittent fasting – GLP-1s – sauna and cold plunge And instead of just giving hot takes, I'm walking you through: what people think these do what they actually do and whether they truly help if your goal is to look toned or be healthy  Because that's the filter most people are missing. Not "is this trending?" Not "does this sound good?" But: 👉 does this actually help me build muscle and lose fat in a sustainable way? If you feel like you've been doing all the things… but your results don't match your effort, this episode is going to help you clean it up and focus on what actually matters.

If you feel like you've been doing everything right — eating clean, working out, trying to stay consistent — and still not seeing the fat loss you want… this episode is going to hit. Because today, we're walking through a real client case study of what body recomposition actually looks like when you do it the right way. Bre has been working with us for just over a year, and instead of jumping straight into a calorie deficit, she spent her first six months in a build phase — eating more, improving her relationship with food, and getting stronger. Now? She's in a fat loss phase that's actually working. And here's the kicker: eating more is what helped her lose fat. In this episode, I'm joined by both Bre and her coach, Gill, so you're getting the full picture: – what Bre was struggling with before coaching – why we didn't start with fat loss – how eating more reduced binge eating and improved her mindset – what changed going into her cut phase – and why this approach is so much more sustainable than constantly dieting If you've ever felt stuck in a cycle of trying to eat less, start over, and never quite get the results you want… this is exactly the perspective shift you need. Because sometimes the fastest way to lose fat… is to stop trying to lose fat (for a little while). If you're tired of guessing whether you should be eating more or less — this is exactly what we help with inside coaching. Apply through the link in the show notes, and we'll map out your next phase together. https://go.excelerateathletics.com/fitness-coaching-application  

In this Fast Fit Facts episode, we're breaking down micronutrients 101 — what they are, why they matter, and how they impact your results even if you're already tracking macros. Most people in the fitness space focus on calories, protein, carbs, and fats, but micronutrients — vitamins and minerals — play a critical role in the systems that allow your body to perform, recover, and function optimally. From energy production and muscle contraction to hormone regulation and metabolism, these nutrients help support the processes that drive body composition and overall health. In this episode, we cover: • The difference between macronutrients vs micronutrients • What vitamins and minerals actually do in the body • Why micronutrients matter for energy, recovery, and hormone health • How micronutrients support metabolism and body composition • Whether you can still be missing key nutrients even if you're hitting your macros If you've ever wondered whether food quality matters when you're tracking macros, this episode will help you understand how micronutrients fit into the bigger picture of nutrition and performance. If you're tired of guessing with your nutrition and training and want a clear plan to build muscle, improve body composition, and actually feel your best, that's exactly what we help women do inside coaching. You can apply for coaching through the link below and we'll see if it's a good fit for your goals. https://go.excelerateathletics.com/fitness-coaching-application

You work out consistently… so why don't you look like you lift? If you've been strength training 3–5 days per week, eating "pretty healthy," and still feel stuck in the skinny-fat phase — this episode is for you. In today's episode, I'm breaking down the exact 3 things keeping you from looking like you work out: • Never eating in a calorie surplus long enough to actually build muscle • Working out… but not truly training with enough volume, intensity, or progressive overload • Not allowing proper recovery (overtraining, lack of sleep, chronic stress) If your goal is body recomposition, building lean muscle, getting "toned," and finally looking strong instead of just smaller — this episode will give you clarity on what actually drives results. If this resonates, leave a rating and review and send to a friend you think this will help AND if you're ready for structured programming and phase-based nutrition, apply for coaching at https://go.excelerateathletics.com/fitness-coaching-application  

Creatine is one of the most researched supplements in the world — yet women are still unsure whether they should take it. In this Fast Fit Facts episode, I'm breaking down everything you need to know about creatine for women: what it actually does, whether it causes weight gain or bloating, how it supports muscle growth and recovery, proper dosing, and if it's worth adding to your routine for body composition goals. If you lift weights, want to "look toned," improve performance, or simply understand how creatine works in the female body — this episode is for you. And as promised in the episode, I'm linking the creatine I personally use and recommend in the show notes. I use Legion's Creatine Monohydrate because it's third-party tested, clinically dosed, and free of fillers. You can grab it here: POWDER- https://legionathletics.com/products/supplements/micronized-creatine-monohydrate/?r=x2wne&utm_source=bc_mallorym_x2wne&utm_campaign=bc&el=bc_mallorym_x2wne&utm_medium=athlete GUMMIES- https://legionathletics.com/products/supplements/creatine-gummies/?r=x2wne&utm_source=bc_mallorym_x2wne&utm_campaign=bc&el=bc_mallorym_x2wne&utm_medium=athlete   Use code MALLORYM at checkout to save.

Just got back from vacation and feeling puffy, behind, or like you "need to make up for it"? Before you slash your calories, add two-a-days, or swear off carbs forever… listen to this. In this episode, I'm breaking down what you should never do after a vacation if you actually want to feel leaner, stronger, and back in your routine quickly. Because the all-or-nothing, punishment mindset? That's exactly what keeps you stuck. We're talking about: – Why extreme restriction backfires – The fastest way to reduce bloat (without cutting carbs) – How to reset your routine without spiraling – And the simple structure that gets you back on track in days — not weeks If you always feel like you're "starting over" after a trip, this episode will change the way you handle vacations forever. If you're done spinning your wheels and ready to actually build the toned, strong body you've been working for — apply for 1-1 coaching at www.excelerateathletics.com. And come hang out with me on Instagram @malssfitnfoods for daily reality checks, education, and the occasional tough love!!  

If you work night shift, rotating shifts, or 12-hour hospital shifts and feel like your body is constantly fighting you… this episode is for you. In this conversation, Coach Rachel (former nurse turned fitness coach) breaks down how shift work impacts your circadian rhythm, hormones, hunger cues, energy levels, and fat loss goals — and what to actually do about it. We cover: Why night shift can increase cravings and disrupt hunger hormones How to track macros when your "day" doesn't match the calendar What to do when you flip between day shift and night shift When to train if you're exhausted after a 12-hour shift Whether you should prioritize sleep or workouts How to build muscle and lose fat realistically as a nurse The biggest mindset shifts shift workers need to stop self-sabotaging If you've ever wondered how to lose fat on night shift, how to build muscle while working 12s, or how to stay consistent with fitness on a rotating schedule — this episode gives you practical, sustainable strategies that work in real life. Your metabolism isn't broken. Your schedule is just different. And you need a strategy that matches it. If you want more 1-1 support with this, apply for coaching here: excelerateathletics.com  

Intermittent fasting is everywhere—but is it actually helping women lose fat and support their hormones, or quietly working against them? In this Fast Fit Facts episode, I break down why intermittent fasting isn't the magic solution it's often made out to be—especially for women. We cover what intermittent fasting is really doing (spoiler: it works by creating a calorie deficit, not by unlocking a special fat-burning state), why it tends to work better for men, and how long fasts can negatively impact cortisol, thyroid function, blood sugar, and metabolism in women. I also explain why skipping breakfast and delaying food can backfire if you've dieted before, live a high-stress lifestyle, or are dealing with hormone issues—and why eating within the first 60–90 minutes of waking can better support energy, fat loss, and hormonal health. Plus, what your first meal of the day should look like to work with your body instead of against it. If you've tried intermittent fasting and felt good at first but stalled—or you're wondering if it's holding you back—this episode will help you understand what's really going on and what to do instead. Interested in 1:1 coaching? Apply here: excelerateathletics.com

Eating out doesn't have to derail your goals. In this episode, I break down exactly how to navigate restaurant meals without spiraling, stressing, or saying "F it" altogether. From planning ahead and estimating macros (even at local spots), to smart swaps, sauce strategies, protein prioritization, and simple trade-offs that actually make a difference—this is your no-BS guide to eating out while still supporting fat loss, body recomposition, and a healthy relationship with food. Practical, realistic, and designed for real life—not perfection.  

What if the reason your body isn't changing isn't because you're not disciplined enough — but because you're doing the wrong things really well? In this client interview, I sit down with a woman who was motivated, consistent, and "doing everything right" on paper… yet her body felt exhausted, inflamed, and stuck. She was underfueling, overtraining, and unknowingly relying on clean eating and high-intensity workouts to drive fat loss — and it was backfiring. Fast forward to today: she's eating around 2,700 calories, strength training just 3 days per week, and has lost about 20 pounds while looking leaner, stronger, and more confident than ever. In this episode, we break down: How overtraining and underfueling can stall fat loss Why "healthy" habits like HIIT and clean eating can work against your goals What body recomposition actually requires (and why more effort isn't the answer) How eating more and training smarter helped her metabolism and results The mindset shift from chasing discipline to building strategy If you're a woman who works hard, eats "well," and still feels frustrated with your body, this episode will help you understand why — and what to do instead. Your body isn't broken. You just need the right approach. We can help you with that, just apply for 1-1 coaching here! Excelerateathletics.com  

If you've ever thought, "I'm not overweight, but I don't love how I look," this episode is for you. In this Fast Fit Facts episode, we're breaking down what skinny fat actually means, why losing weight often makes it worse, and what you really need to change your body composition. Spoiler: it's not another diet. We'll talk muscle vs. fat, why being under-muscled is the real issue for most women, and how to stop chasing weight loss and start building a body that actually looks and feels strong. If you've been doing "all the right things" but still don't look like you work out, this one will hit home. Apply for 1-1 Coaching: https://go.excelerateathletics.com/fitness-coaching-application  

In this episode, I sit down with my client Jolene to break down why weight loss wasn't the answer to her dream body — and how eating more and building muscle completely changed her physique. Jolene came into coaching freshly postpartum, already lean, and stuck in a cycle of restricting, bingeing, and chasing the scale. By shifting the focus to strength training, improving her relationship with food, and increasing calories from 1500 to over 2000, she gained weight — but transformed her body composition, confidence, and mindset. This episode breaks down weight loss vs fat loss, what "skinny fat" really means, and why building muscle — not eating less — is the key to getting toned. Want to join our 6 week Metabolism Reboot Challenge? Starts 1/12: https://go.excelerateathletics.com/metabolic-reboot-challenge-2026 Follow Coach Mallory on instagram for me free education and resources: https://www.instagram.com/malssfitnfoods/?hl=en Apply for 1-1 Fitness & Nutrition Coaching: https://go.excelerateathletics.com/fitness-coaching-application  

January is when most people jump straight into dieting, cutting calories, and trying to "be good" with food and it's also why so many end up stuck in the same cycle year after year. In this episode, I'm breaking down 5 rules your metabolism actually needs in 2026 if you want sustainable fat loss, not another short-term result followed by burnout or starting over. You'll learn: Why eating enough before trying to lose fat matters Why building muscle should come before cutting How long a calorie deficit should actually last Why fueling workouts (especially with carbs) is non-negotiable The difference between signaling your metabolism and punishing your body If fat loss feels harder every year, your metabolism isn't broken — it's adapting. This episode will help you understand why and what to do differently moving forward. If you're ready to apply these rules instead of guessing, Metabolism Reboot starts January 12, 2026. This is the foundational phase where we focus on eating enough, restoring consistency, and setting your body up to respond again — so fat loss actually works when you pursue it. JOIN HERE: https://go.excelerateathletics.com/metabolic-reboot-challenge-2026

In this episode, I'm joined by Coach Gill for a deep-dive into how training actually works — beyond just picking a workout style or showing up to lift. Most people think that choosing the right modality is enough. Strength training? Check. Weights? Check. But if you're stuck in a plateau or feel like your workouts should be working better than they are, this episode explains why. Coach Gill breaks down: Why training volume matters more than most people realize The difference between training for strength vs hypertrophy (muscle growth) How phase progressions impact results over time Why exercise selection isn't random — and how it affects muscle development What separates "good" training from truly effective, results-driven programming This episode is perfect for anyone who's already working out consistently but wants to go from good to great, build muscle more efficiently, and finally understand why their program works — or doesn't. If you've ever thought, "I'm doing all the right things… so why am I not seeing more change?" — this conversation will connect the dots.   Want to work with Coach Gill and team EA? Apply for a free consultation call at excelerateathletics.com  

In today's episode, I sit down with one of my long-time clients to talk about how coaching completely changed the way she approaches the holiday season. We dive into what the holidays used to feel like for her… the food guilt, the stress, the "I'll just start over in January" mentality, and how learning to fuel her body, trust herself, and build real habits transformed everything. If you struggle with holiday eating, worry about losing progress, or feel stuck in the cycle of restriction and overindulgence every December, this episode will feel like a breath of fresh air. This is a real, honest conversation about building a healthier relationship with food, navigating holiday meals without anxiety, and actually enjoying the season again. If you feel like you need support through this holiday season or any other point in the year, apply for a free consultation call below to see how we can help! https://www.excelerateathletics.com/  

Feel like your metabolism is slow, your energy is off, or you're suddenly gaining weight during the holidays? Spoiler: it's not because of the holiday meals. In this episode, I break down the four silent metabolism killers women fall into every December- skipping breakfast, relying on cardio, under-eating, and living in chronic stress- and how each one impacts your hormones, hunger cues, and ability to burn fat. You'll learn: Why skipping breakfast spikes cortisol and slows your metabolic rate How too much cardio (and not enough lifting) reduces muscle and lowers daily calorie burn The hormonal effects of under-eating and low protein How holiday stress disrupts thyroid function, sleep, cravings, and fat loss Simple, practical shifts that support your metabolism all month long This episode is perfect for women who want to feel good during the holidays, support their hormones, and start the new year with a metabolism that's actually working with them, not against them. Apply for our Black Friday 1-1 Coaching Special/ Pod Listener Special! https://excelerateathletics.typeform.com/to/k9PjGmNx

Think Thanksgiving is going to "make you fat"? Think again. In this Fast Fit Facts episode, we're breaking down the REAL science of holiday weight gain (or lack of it), why skipping breakfast always backfires, and how to walk into the day feeling confident instead of chaotic. I'm giving you my full Thanksgiving playbook all the way from how to build your plate, to what to do about alcohol, to handling Aunt Karen's comments so you can actually enjoy your day without guilt, restriction, or the classic binge-then-"start over Monday" spiral. Listen to this before Thursday and breathe easier Also don't forget our Black Friday 1-1 Coaching Special is LIVE until 12/5! Don't miss your chance to lock in our lowest rates of the year, apply here! https://excelerateathletics.typeform.com/to/k9PjGmNx  

Most people try to diet their way through the holidays, but what if this season could actually be your secret weapon for results? In this episode, Coach Mal sits down with client Claire, a 40-year-old pediatric physician who spent last holiday season in a reverse + maintenance phase instead of dieting… and it completely transformed her body. By focusing on fueling, building muscle, and improving her metabolism from November through March, she was able to lose 10 pounds from her starting weight and look leaner than ever. You'll learn: Why the holiday season is the best time to go through a reverse or maintenance phase How eating more can actually set you up for fat loss success in the new year What happens to your metabolism and body composition when you stop under-fueling The mindset shifts that helped Claire trust the process and see lasting results If you've been thinking about waiting until January to start, this episode will change your mind. 🎙 Ready to follow Claire's path? Our Black Friday Coaching Special is live — get up to 3 months free (a $1000 value) and start your reverse or build phase now. APPLY HERE: https://excelerateathletics.typeform.com/to/k9PjGmNx  

The holidays don't have to be a pause button on your goals. In this episode, I'm breaking down the 5 rules I follow every year to stay strong, sane, and build my body during the busiest (and yummiest) season of the year without dieting, stressing, or starting over in January. These aren't your typical "avoid the cookies" tips. We're talking mindset shifts, smart habits, and the sneaky things that actually keep your metabolism, muscle, and confidence thriving through the holidays. Want to make this your healthiest, most empowered holiday season yet? Get on the list for early access to our Black Friday coaching special — spots will be limited! https://api.leadconnectorhq.com/widget/form/BrpKGYUYlCp58zXLjF13

Ever wonder why some people actually stick with it and finally see the results they've been chasing, while others spin their wheels for years? In this episode, I'm breaking down the 5 signs that tell me — almost instantly — if someone is going to succeed in their fitness journey. Spoiler: it has nothing to do with their starting weight, how "motivated" they feel on day one, or whether they've tried every diet under the sun. These are the deeper qualities and green flags I see in my most successful clients — things like having a "why" that goes beyond looks, being willing to unlearn old diet culture rules, and showing up even when it's uncomfortable. If you've ever wondered, Do I have what it takes to actually reach my goals? — this episode is your checklist. And if these all seem like you and you want to take the next step with coaching, apply at excelerateathletics.com   Head to Legion.com for Mallory's favorite protein powder + other supplements. Use code MALLORYM at checkout for discounts!  

Most women head into the holidays worried about losing progress, gaining weight, or falling off track. But what if this season was actually the BEST time to finally make progress? In this episode, I'll show you exactly how to use the holidays to build muscle, boost your metabolism, and set yourself up to get toned in the new year. You'll learn: Why you can't "tone" without first building muscle How holiday food can actually fuel better workouts and recovery Why using Q4 as your growth season sets you ahead for lasting fat loss in 2026 If you've been stuck in a calorie deficit, constantly starting over in January, or afraid to enjoy holiday meals, this episode will flip the script on what's possible for your fitness journey. 👉 Don't miss my free Eat, Drink, & Get Toned AF Masterclass, where I'll show you exactly how to enjoy food, drinks, and parties this season while still making real progress toward your goals. Sign up here! https://go.excelerateathletics.com/holiday-masterclass

🎙️ In this inspiring episode, I sit down with Nicole LaFleur, one of our clients who has lost an incredible 163 pounds in under 3 years with Excelerate Athletics. You may remember Nicole from our earlier episode when she had just hit her first 50 pounds down. Today, she's back to share not only how she continued her transformation, but also everything she's gained along the way—confidence, energy, freedom, and a whole new outlook on life. Nicole opens up about the health improvements she never expected, the emotional and mental growth that came with the journey, and how her day-to-day life looks completely different now. Her story proves that sustainable weight loss isn't just about the number on the scale—it's about reclaiming your life and discovering what's truly possible when you commit to change. If you're looking for motivation, a real-life success story, or proof that sustainable weight loss and lifestyle change are possible, this episode will leave you feeling inspired and ready to take the next step in your own journey. Interested in getting more customized support with your own health and fitness joruney? Apply for coaching here! excelerateathletics.com  

Wondering what you should actually eat before and after your workouts? 🤔 This Fast Fit Facts episode breaks down the science of peri-workout nutrition — aka how to fuel your body for energy, performance, and recovery. You'll learn: The best foods to eat before a workout for energy and strength Why your muscles crave carbs + protein after training How nutrients are used by your body during exercise and recovery The truth about fasted training, the "anabolic window," and carb timing Simple, no-BS examples of pre- and post-workout meals that work If you've been skipping meals, training fasted, or confused about the whole "protein shake after the gym" thing — this episode will give you the clarity you need to fuel smarter and finally see results. 🎧 Tune in, get the facts, and stop leaving gains on the table.   Interested in getting more customized support? Apply for coaching here! excelerateathletics.com  

Think you can just copy your boyfriend's workout or eat the way your husband does and get the same results? Spoiler: women are not just smaller men. In this episode, I break down the key differences between men's and women's bodies when it comes to fitness and nutrition — and why following a man's plan can leave women feeling stuck, exhausted, and frustrated. We'll cover: The science of the infradian rhythm vs. circadian rhythm (and why women's needs change throughout the month) How stress, under-eating, and overtraining hit women harder than men The truth about strength training, cardio, and recovery for women's bodies Why intermittent fasting and "just eat less, do more cardio" often backfire for women What women really need to do to build muscle, balance hormones, and feel strong If you've ever wondered why your partner's fitness plan isn't working for you, this episode will give you the answers — and the science — you've been missing. 🎧 Tune in, learn how your body actually works, and stop trying to fit into a plan that was never designed for you.  

We spend the first 20 years of our lives being told it's normal to "figure it out" — to try, fail, explore, and discover who we are. But somewhere around 22, the unspoken rule seems to shift: you're an adult now, and who you are, what you do, and how you show up is supposed to be locked in for life. Here's the truth: that's crazy. If you evolved and changed that much in your first two decades, why wouldn't you keep evolving in your 30s, 40s, 50s, and beyond? In this episode, I'm giving you the permission slip to grow, change directions, and normalize becoming a new version of yourself — again and again. If you've ever felt guilty for changing your mind, leaving an old path behind, or realizing you're not the same person you used to be, this one's for you.  

What if the missing piece of your fitness journey isn't eating less… but learning how to eat more? In this inspiring client interview, I sit down with Taylor, who has been working with Coach Megan for the past year. Despite already being consistent with lifting, Taylor felt stuck — she believed dieting harder and eating less was the only way to get leaner. But through coaching, she learned to fuel properly, move through different phases (reverse, cut, reverse out), and even navigate international travel… all while completely recompositioning her body. In this episode, Taylor shares: Why eating more was the key to unlocking her progress How she overcame the fear of fueling instead of restricting The surprising physical and mental results she saw after a year of coaching Advice for women who feel "stuck" in the eat-less mentality If you've been spinning your wheels dieting harder but not seeing the results you want, Taylor's story will give you the perspective shift (and hope) you need. Ready to stop under-eating and start seeing results? Apply for 1:1 coaching at excelerateathletics.com

This week is a special one — I'm sitting down with my Nana, who is about to turn 98 years old! Not only has she lived nearly a century, but she's also thrived with health, joy, and resilience. In this episode, I get the chance to pick her brain about the secrets to longevity, what life was like growing up in a completely different world, and the lessons she's learned that still matter today. Nana shares her perspective on: What she believes has kept her healthy and thriving into her late 90s The habits and lifestyle choices she thinks make the biggest difference Her reflections on being a nurse and how healthcare has changed over the decades Life lessons on family, love, and what really matters as you get older Whether you're curious about healthy aging, love hearing different generational perspectives, or just want to soak up the wisdom of someone who's seen it all, this episode will leave you inspired (and maybe tear up a little too).

Does eating too little actually stop fat loss? In this Fast Fit Facts episode, Coach Mal breaks down one of the most common (and confusing) fitness myths: the idea that undereating can make you "gain weight" or stall your results completely. The truth? A calorie deficit always works — but long-term under-eating triggers metabolic adaptation, where your body lowers calorie burn, shifts hormones, and makes fat loss harder over time. Think of it like your body switching into low-power mode to conserve energy. In less than 15 minutes, you'll learn: The science behind metabolic adaptation How hormones like leptin, ghrelin, thyroid, and cortisol respond to chronic dieting Why plateaus happen even when you're eating less than ever The real fix: cycling phases, reverse dieting, fueling with enough protein, and focusing on strength training If you've ever felt stuck, frustrated, or convinced your metabolism is "broken," this episode will give you the clarity (and relief) you need. Ready to reset your metabolism and finally break through your plateau? Join my Metabolism Reboot Challenge, where I'll walk you step-by-step through fueling strategies, training, and the exact methods I use with clients to reignite results. 🎉 Podcast listener bonus: Get 15% off your sign-up with the code POD15 at checkout. https://go.excelerateathletics.com/metabolic-reboot-challenge  

🎉 It's our 100th episode! To celebrate, I brought the entire Excelerate Athletics coaching team on the mic for a special roundtable conversation. In this episode, you'll hear from all 6 EA coaches as we pull back the curtain on what really goes into helping women transform their bodies, improve their health, and finally feel confident in their own skin. We're talking mindset shifts, training strategies, nutrition truths, hormone health, motherhood, reverse dieting, and all the behind-the-scenes thought processes that make our coaching different. Plus — you'll get to know each coach's personality, hear client stories we'll never forget, and laugh with us through a hilariously honest "Never Have I Ever" game that proves coaches are human too. If you've ever wondered what it's like inside the brain of an EA coach (and what it actually takes to get results that last), this episode is your all-access pass. What you'll learn in this episode: The exact steps we take when building a client's plan Common mistakes women make that keep them stuck How our coaches approach hormones, binge eating, strength training, and more Real client transformations and the strategies behind them Whether you're a longtime listener or this is your first episode, you're getting 100 episodes' worth of wisdom, stories, and laughs packed into one celebration.   Interested in starting your own health and fitness journey?    Follow me on Instagram @malssfitnfoods   Apply for 1:1 fitness & nutrition coaching: excelerateathletics.com  

Are you a busy mom who feels like no matter how hard you work, you're stuck spinning your wheels with little to show for it? In this episode, I'm breaking down exactly how moms can finally lose fat, build muscle, and feel strong again — without burning out or living in the gym. We'll cover: Why most "quick fix" programs don't work for moms (and what to do instead) How to fit strength training into a packed mom schedule The nutrition strategies that help you lose fat without cutting out your favorite foods The simple shifts that make consistency realistic, even with kids, work, and chaos This is the proven method I've used to help hundreds of moms transform their bodies and energy levels — and it's designed to work with your real life, not against it. If you've been telling yourself you'll "get back on track when life calms down," this episode is your sign that it's time to do it differently. Interested in starting your own health and fitness journey?    Follow me on Instagram @malssfitnfoods   Apply for 1:1 fitness & nutrition coaching: excelerateathletics.com

✨ It's my birthday episode! ✨ To celebrate turning 29, I'm sharing 29 things I will NOT be taking into year 29. Think of it as a mix of funny confessions, lifestyle habits I'm leaving behind, and mindset shifts that I know my 20s have taught me the hard way. From excess drinking to feeling awkward doing things alone, from trendy obsessions I never vibed with to little daily habits that just don't serve me anymore — this episode is part life audit, part comedy, and part reflection on what I want my last year in my 20s to look like. If you've ever made plans you didn't want to keep, overpacked for every trip, or stressed yourself out rushing through the little moments — you're going to laugh and nod along to this one. 🎧 Tune in for a relatable, unfiltered look at what I'm ditching before 29 — and maybe get inspired to make your own "leave behind" list for your next birthday.  

If you've been eating less, doing more, and wondering why you still feel fluffy, tired, and stuck… this episode is for you. We're breaking down exactly how under-eating is backfiring on your fat loss goals, and why it's keeping you skinny fat, inflamed, and spinning in circles. From muscle loss and metabolism slowdown to binge cycles and hormone chaos, I'm walking you through what's really happening in your body when you're constantly underfed (even if you're "eating clean"). If you've been scared to eat more or convinced that less is always better… this one might sting a little. But it might also change everything. Interested in starting your own health and fitness journey?    Follow me on Instagram @malssfitnfoods   Apply for 1:1 fitness & nutrition coaching: excelerateathletics.com   Head to Legion.com for Mallory's favorite protein powder + other supplements. Use code MALLORYM at checkout for discounts!

When we talk about fitness, we usually talk about the physical results: the toned muscles, weight loss, or that before-and-after photo. But what about the life-changing benefits no one sees? In this episode, I'm breaking down the real gifts of fitness that have nothing to do with your body: discipline, confidence, grit, and the ability to stick with something hard. If you've ever been tempted by quick fixes or felt frustrated by slow progress, this is your reminder that the process is where the transformation happens…not just on the outside, but on the inside too. Whether you're just starting your fitness journey or feeling stuck in the grind, this episode will help you see why doing it the right way is worth every second. Interested in starting your own health and fitness journey?    Follow me on Instagram @malssfitnfoods   Apply for 1:1 fitness & nutrition coaching: excelerateathletics.com  

So you've seen the hype around HYROX and you're curious… what's it really like to train for and compete in one of the fastest-growing fitness races in the world? In this episode, I sit down with my friend Rebecca Johnstone—a multi-time HYROX athlete, belly flop contest champion (yes, really), and all-around badass—to break it all down. We're talking about what it takes to prepare for HYROX, how race day feels, the difference between mixed doubles and solo competitions, and her best advice for anyone thinking about signing up. Oh, and we may or may not cover how belly flop energy might just be the secret weapon to crushing sled pushes. Whether you're HYROX-curious, training for your first race, or just here for the belly flop stories, this episode is packed with insights, laughs, and practical tips to help you feel ready to take on the challenge.  

Can you lose fat without tracking macros? The short answer: yes. But if you're tired of spinning your wheels, doing all the "right" things, and still not seeing results, this episode will explain why tracking might be the tool you're missing. In this Fast Fit Facts episode, I'm breaking down: Why intuitive eating often doesn't work for fat loss (at least at first) How tracking helps you understand portion sizes and protein needs Why "eating clean" isn't the same as eating in a calorie deficit How tracking gives you flexibility—not restriction—and sets you up to eat intuitively later If you're over second-guessing your progress and want to know whether tracking macros is really necessary, this quick episode will give you the no-BS answer. Interested in starting your own health and fitness journey?    Follow me on Instagram @malssfitnfoods   Apply for 1:1 fitness & nutrition coaching: excelerateathletics.com  

In this episode, I sit down with our newest Excelerate coach, Rachel, to talk about her powerful journey from binge eating and restricting to finding true food freedom and building a strong, confident body through strength training. Rachel shares how years of yo-yo dieting, overtraining, and an all-or-nothing mindset left her hormones wrecked and her relationship with food in shambles. She opens up about the moment she decided to break free from extremes, how lifting heavy changed everything for her—inside and out—and why she's so passionate about helping other women ditch diet culture and build sustainable, strong AF lifestyles. Whether you're stuck in the binge-restrict cycle, scared to fuel your body, or curious about how strength training can transform more than just your physique, this episode is full of relatable insights and empowering advice you don't want to miss. Interested in starting your own health and fitness journey?    Follow me on Instagram @malssfitnfoods   Apply for 1:1 fitness & nutrition coaching: excelerateathletics.com  

Still feeling bloated, tired, and stuck—even though you're eating "clean"? You're not alone. In this episode, I'm breaking down why clean eating might actually be the reason you're not seeing results—and what to focus on instead if your goal is to look toned, feel energized, and finally make progress that lasts. We cover: Why clean eating leads to undereating, obsession, and burnout How food rules are keeping you from real body composition changes What your meals should actually look like to support muscle and energy How to move from restriction to structure (without gaining weight or losing your mind) What to focus on instead of labeling food "good" or "bad" If you're stuck in the clean eating trap, scared to eat more, and still not getting the results you want—this episode will change the way you think about food (and your goals). Interested in starting your own health and fitness journey?    Follow me on Instagram @malssfitnfoods   Apply for 1:1 fitness & nutrition coaching: excelerateathletics.com  

You're doing all the "right" things—eating clean, staying consistent, maybe even tracking—and you still feel like sh*t. Low energy. Dizziness. Constant hunger. Blood sugar crashes. Sound familiar? In this episode, I'm sitting down with our client Ashley and her coach, Coach Megan, to walk you through the real-life strategy that changed everything. Ashley came to us dealing with major symptoms no one had been able to explain. Through personalized coaching, consistent fueling, and a smarter nutrition strategy, everything started to shift—without cutting carbs, overtraining, or obsessing. We talk about: Why clean eating wasn't enough for Ashley's body How strategic fueling stabilized her blood sugar and reduced symptoms The mindset work that made it all sustainable What coaching actually looks like when symptoms are complex and nothing seems to work If you've ever thought, "Why do I feel like garbage even though I'm doing everything right?"—this one's for you. Interested in starting your own health and fitness journey?    Follow me on Instagram @malssfitnfoods   Apply for 1:1 fitness & nutrition coaching: excelerateathletics.com  

In this episode, I'm joined by Coach Claire—an experienced fitness and nutrition coach who specializes in working with women navigating perimenopause, menopause, and post-menopause. If your body has started to feel different, your usual routines aren't working anymore, and you're wondering how to adapt your health and fitness strategy in this new season, this conversation is for you. We cover: How hormone changes in perimenopause and menopause impact metabolism, fat loss, and strength Why "just eat less and move more" doesn't cut it anymore The role of strength training and recovery for hormone health What nutrition actually needs to look like for body composition changes during menopause The mindset shift that helps women feel empowered—not frustrated—through it all Whether you're in the early stages of perimenopause or deep into menopause, this episode will help you understand your body better and take back control of your health—without crash diets or burnout workouts.   You can find claire at @clairehurwitt on instagram!

In this episode, I'm introducing you to Coach Karen—our newest Excelerate Athletics assistant coach and a total powerhouse when it comes to helping women feel strong, confident, and in control of their health again. Karen is a mom of two, former CrossFitter, and certified coach who knows firsthand what it's like to feel like your old fitness routines just aren't cutting it anymore. After realizing that what worked in her 20s no longer worked postpartum, Karen shifted her approach—ditching the all-or-nothing mindset, getting intentional with her training and nutrition, and ultimately becoming stronger than ever after having kids. We talk about: Her fitness journey and how becoming a mom changed her approach Why many women in their 30s, 40s, or postpartum feel stuck How she helps her clients ditch perfection and focus on what actually works The mindset shifts that changed everything for her—and now her clients too Whether you're a busy mom, in a new season of life, or just curious about our team—this episode will leave you feeling inspired, supported, and excited to meet the coach who just gets it.   Interested in starting your own health and fitness journey?    Follow me on Instagram @malssfitnfoods   Apply for 1:1 fitness & nutrition coaching: excelerateathletics.com  

Let's talk summer energy shifts. In this episode, I'm walking you through the habits, rituals, and random little things that are giving ✨high frequency✨ energy this summer—and what I'm leaving behind. From cottage cheese bowls and fruit girl dinners to saying no thanks to the comparison game and third showers of the day, this is basically a summer vibe check for your soul and your habits. Whether you're looking to feel more like yourself, make small upgrades to your routine, or just need a nudge to ditch the things draining your energy—this one's for you. Grab an iced coffee, take this one on a walk (bonus points if you leave your phone behind), and let's set the tone for Summer 2025.  

Stuck in the "skinny fat" zone—where you're not technically overweight, but still don't look or feel strong? I've been there. In this episode, I'm sharing the 5 biggest changes I'd make if I had to start over and finally get out of that phase for good. We'll cover: Why lifting heavy (not just "working out") is essential to look toned How to actually eat enough protein—and what a "protein anchor" is Why constantly trying to stay lean is keeping you from making progress The problem with obsessing over clean eating How under-recovering is hurting your body composition goals If you've been eating clean, working out consistently, and still wondering why your body doesn't reflect your effort—this is the no-BS episode you need. Interested in starting your own health and fitness journey? Follow me on Instagram @malssfitnfoods Apply for 1:1 fitness & nutrition coaching: excelerateathletics.com

If you feel like you're doing everything right—eating clean, training hard, staying consistent—but your body still isn't responding… your hormones might be the missing link. In this special episode, I'm sharing the full audio from our most popular masterclass, where we break down the science behind how hormones impact weight loss, body composition, energy, cravings, and more. You'll learn: The top hormone imbalances affecting fat loss (and how to spot them) Why "calories in vs. calories out" isn't the whole story How stress, sleep, and your cycle play a bigger role than you think Simple, actionable steps to start optimizing your hormones naturally If you're feeling stuck, frustrated, or like your metabolism has betrayed you—this episode is a must-listen. Interested in starting your own health and fitness journey?  Follow me on Instagram @malssfitnfoods Apply for 1:1 fitness & nutrition coaching: excelerateathletics.com  

Should you change your macros on rest days? Or eat fewer carbs when you're not working out? In this short and to-the-point episode, I'm breaking down exactly what you need to know about adjusting your nutrition based on training days vs. rest days. We'll cover: Whether or not you need different macros on rest days Why under-eating can actually stall fat loss and muscle growth What matters most for recovery and long-term progress When carb cycling or rest-day adjustments do make sense—and when they don't If you've ever second-guessed whether you should be eating less when you're not exercising, this episode will give you a clear answer (without the fluff). Interested in starting your own health and fitness journey?    Follow me on Instagram @malssfitnfoods   Apply for 1:1 fitness & nutrition coaching: excelerateathletics.com  

Ever wondered what it actually takes to step on stage as an IFBB Bikini Pro? In this episode, I sit down with Emily Pribula—a pro competitor, online coach, and someone who's as real as it gets—about the intense world of bikini bodybuilding. We talk about the path to going pro, the physical and mental demands of prep, and yes... the role of PEDs in the sport. Emily shares what made her pursue this level of competition, how she navigates using enhancements with intention and responsibility, and what most people don't see behind the highlight reel. Whether you're curious about competing, interested in how PEDs actually show up in the industry, or just love a raw convo about discipline, body image, and coaching—this one delivers. Where to find Emily: @emilypribula on Instagram