The SweatSimple Podcast

If you’ve ever wondered “where does ice cream fit in if I’m not tracking calories?”…this episode is for you.We’re talking about how to eat sweets without tracking macros, how to build a healthy relationship with food, and how to feel in control around dessert without starting over every Monday. Because the goal isn’t to track forever—it’s to learn how to eat without tracking calories and still see results.Apply for 1:1 coaching: ⁠https://www.sweatsimpleco.com/onlinecoaching⁠The SweatSimple Podcast Show Notes:  ⁠https://www.sweatsimpleco.com/post/how-to-eat-ice-cream-and-lose-fat

Do you ever make the perfect plan for the week—only to abandon it a few days later?In this episode, we’re breaking down the planning fallacy, a cognitive bias that causes us to overestimate our ability to follow through while ignoring the real-life obstacles that get in the way.If you’ve ever felt like you’re constantly starting over with your health goals, this episode will help you understand why AND break down some powerful strategies for being more consistent moving forward.Grab my FREE calorie calculator + how to stay consistent with it: https://www.sweatsimpleco.com/how-to-lose-fat-for-goodApply for 1:1 coaching: ⁠https://www.sweatsimpleco.com/onlinecoaching⁠The SweatSimple Podcast Show Notes:  ⁠https://www.sweatsimpleco.com/post/why-you-keep-falling-off-your-diet-and-workout-plan

In this episode, I’m sharing the health and fitness habits that have helped me feel my best during pregnancy. The surprising part? Most of these habits didn’t start during pregnancy—they were habits I built long before.We’ll talk about strength training, prioritizing sleep, building balanced meals, mobility work, and developing motivations outside of fat loss so your habits stay consistent through every phase of life.If you’ve ever worried that a life change—like pregnancy, a busy season, or a schedule shift—will derail your progress, this episode will show you why building sustainable habits now makes everything easier later.Apply for 1:1 coaching: ⁠https://www.sweatsimpleco.com/onlinecoaching⁠The SweatSimple Podcast Show Notes:  ⁠https://www.sweatsimpleco.com/post/healthy-habits-during-pregnancy

If you’ve ever felt like you know exactly what to do for fat loss but can’t seem to stay consistent, you’re not alone.In this episode, I share a surprisingly powerful lesson I learned after finally hiring a dog trainer for my dog. For years I tried to fix the problem myself: reading tips, watching videos, and starting new plans… only to fall back into the same start-stop cycle.Sound familiar?We’re diving into why knowing what to do isn’t the same as implementing it, why so many high-achieving women struggle with fat loss consistency, and how accountability and outside perspective can completely change the game.If you’ve been stuck in the cycle of starting over with your diet or workouts, this episode will help you see why — and what actually creates lasting change.Apply for 1:1 coaching: ⁠https://www.sweatsimpleco.com/onlinecoaching⁠The SweatSimple Podcast Show Notes:  ⁠https://www.sweatsimpleco.com/post/why-doing-fat-loss-alone-keeps-you-stuck

Why is it so hard to stay consistent with weight loss—even when you have a plan?If you feel stuck in the cycle of starting over every Monday, this episode breaks down the real reason consistency feels so hard. Learn why planning for the “perfect week” often backfires and how to start building healthy habits that actually stick, even when life gets messy.Grab my FREE seat in Fat Loss Forever: https://www.sweatsimpleco.com/fatlossforeverApply for 1:1 coaching: ⁠https://www.sweatsimpleco.com/onlinecoaching⁠The SweatSimple Podcast Show Notes:  ⁠https://www.sweatsimpleco.com/post/why-you-keep-starting-over-with-weight-loss-and-how-to-finally-stay-consistent

Is tracking calories helping you… or quietly hurting your relationship with food?In this episode, we’re talking about the fine line between using macro tracking as a helpful fat loss tool — and letting counting macros turn into food obsession, anxiety, or guilt.If you’ve ever felt afraid to stop tracking calories, stressed about going over your macros, or like food takes up way too much mental space… this conversation is for you.You’ll learn how to tell whether tracking is supporting your goals or controlling your decisions — and what it looks like to build enough confidence and self-trust to lose fat without obsessing over numbers.Because sustainable fat loss shouldn’t require thinking about food 24/7.Grab my FREE calorie calculator without obsession: https://www.sweatsimpleco.com/how-to-lose-fat-for-goodApply for 1:1 coaching: ⁠https://www.sweatsimpleco.com/onlinecoaching⁠The SweatSimple Podcast Show Notes:  ⁠https://www.sweatsimpleco.com/post/is-tracking-macros-helping

If you’ve ever wondered how to eat mindfully when busy — without slowing down your entire life — this episode is for you.Most mindful eating advice assumes you have uninterrupted time, zero distractions, and 30 minutes to savor every bite. But what if you’re eating at your desk, in the car, or between meetings?In this episode, I break down the true mindful eating definition, why most advice doesn’t work for busy women, and how to start recognizing your hunger and fullness cues — even with a packed schedule.If you’re trying to stop overeating without tracking calories and build more awareness around eating in real life, this conversation will shift the way you approach your next meal.Hit play to learn how to make mindful eating realistic — not perfect.Apply for 1:1 coaching: ⁠https://www.sweatsimpleco.com/onlinecoaching⁠The SweatSimple Podcast Show Notes:  ⁠https://www.sweatsimpleco.com/post/how-to-eat-mindfully-when-busy

If I wanted to look fit in 2026, I wouldn’t start with a crash diet or a macro calculator.In this episode, I’m breaking down what actually matters for sustainable fat loss — from monitoring your food intake (without obsessing), to centering meals around protein, to building a realistic plan for movement and strength training for women.But more importantly? We’re talking about why you haven’t been able to stay consistent with your fitness goals in the past — and how to finally break the all-or-nothing mindset that keeps you starting over.If you want to build muscle, lose fat, and create a body that looks strong and toned without extreme dieting… this episode will show you where to focus.How to Lose Fat For Good Guide - FREE calorie + protein calculator: https://www.sweatsimpleco.com/how-to-lose-fat-for-goodApply for 1:1 coaching: ⁠https://www.sweatsimpleco.com/onlinecoaching⁠The SweatSimple Podcast Show Notes:  ⁠https://www.sweatsimpleco.com/post/how-to-look-fit-in-2026

If you feel like you’re constantly running out of willpower when it comes to food, exercise, or staying consistent with your health goals, this episode is for you.In this episode of The SweatSimple Podcast, we’re breaking down the willpower myth that keeps so many women stuck in an all-or-nothing cycle. You’ll learn how your mindset around willpower impacts consistency, and why relying on willpower alone makes fat loss feel harder than it needs to be.Apply for 1:1 coaching: ⁠https://www.sweatsimpleco.com/onlinecoaching⁠The SweatSimple Podcast Show Notes:  ⁠https://www.sweatsimpleco.com/post/how-to-have-more-willpower-for-weight-loss

You know what to do when it comes to fat loss — but actually staying consistent feels way harder than it should.In this episode, I’m breaking down the hidden cost of not hiring a coach — from the money spent on unused fitness programs, to the mental load of dieting, to the confidence lost every time you start over again.We’ll talk about why willpower and motivation don’t lead to sustainable fat loss, how doing this alone keeps you stuck in the restart cycle, and how 1:1 fitness coaching can actually save you time, energy, and money long-term.If you’re tired of starting over and wondering whether investing in support is worth it, this episode will help you see the full picture.Apply for 1:1 coaching: ⁠https://www.sweatsimpleco.com/onlinecoaching⁠The SweatSimple Podcast Show Notes:  ⁠https://www.sweatsimpleco.com/post/how-to-stop-starting-over-with-fat-loss

Surprise! I've got a big life updated for ya and a long overdue update on my journey after going off hormonal birth control last January.Grab your FREE spot for my upcoming workshop Why You Know What To Do But Still Don't Do It: https://www.sweatsimpleco.com/why-you-know-what-to-do-workshopApply for 1:1 coaching: ⁠https://www.sweatsimpleco.com/onlinecoaching⁠The SweatSimple Podcast Show Notes:  ⁠https://www.sweatsimpleco.com/post/my-journey-to-pregnancy

If you’ve ever thought “I know what to do… so why don’t I do it?” This episode is for you.We’re talking about why calorie counting isn’t enough for sustainable fat loss, even when you know your portions, track your food, and understand what “healthy eating” looks like. If you struggle with emotional eating, stress snacking, all-or-nothing thinking, or falling off track despite your best intentions, this episode breaks down what’s really going on.You’ll learn why awareness alone doesn’t change behavior—and how building the right kind of awareness can help you finally follow through with your fat loss goals.Perfect for anyone who feels stuck in the cycle of knowing what to do but not doing it and wants to follow through this year.Grab your FREE spot in my upcoming workshop Why You Know What To Do But Still Don't Do It: https://www.sweatsimpleco.com/why-you-know-what-to-do-workshopApply for 1:1 coaching: ⁠https://www.sweatsimpleco.com/onlinecoaching⁠The SweatSimple Podcast Show Notes:  ⁠https://www.sweatsimpleco.com/post/why-you-still-dont-follow-through

This is a re-release of an episode from this time last year that STILL applies and will hit home. In this episode, we're setting the stage for 2026 to be the year you finally crush your fat loss goals! If you’ve been stuck in the cycle of setting the same weight loss goals year after year without success, it's time to change your approach. We dive into how to set realistic fat loss goals, harness the motivation that comes with a new year, and build the sustainable habits you need to make lasting changes.You'll learn how to break through common obstacles that derail your progress, why focusing on the right daily actions is key, and how to create a fat loss mindset that helps you stay on track even when life gets busy. It’s time to stop spinning your wheels and finally make this the year your fat loss goals stick.Get ready for actionable tips, motivation, and real strategies that will help you overcome weight loss plateaus, stay consistent, and build momentum as you work toward your health and fitness goals. Interested in working with me 1:1 to make THIS the year you finally reach your goals? Apply for 1:1 coaching here: https://www.sweatsimpleco.com/onlinecoaching

January 1st is NOT just another day — and science backs it up. In this episode, Brooks breaks down the psychology of temporal landmarks and why the New Year gives you a REAL boost in motivation. You’ll learn how to use the clean slate effect to set better goals, follow through longer, and make this the year you finally stay consistent.Apply for 1:1 coaching: ⁠https://www.sweatsimpleco.com/onlinecoaching⁠The SweatSimple Podcast Show Notes:  ⁠https://www.sweatsimpleco.com/post/why-youre-more-motivated-on-january-1st

The holidays look nothing like the rest of the year—travel, parties, family time, nonstop snacks… which is exactly why trying to be “perfect” never works.In this episode, I’m sharing my personal holiday non-negotiables. The simple habits I’m sticking to over the next two weeks to stay consistent, feel good, and still ENJOY myself.You’ll walk away with easy, realistic ideas you can use to create your own non-negotiables, avoid the all-or-nothing spiral, and keep moving toward your goals through Christmas and New Year’s.Apply for 1:1 coaching: ⁠https://www.sweatsimpleco.com/onlinecoaching⁠The SweatSimple Podcast Show Notes:  ⁠https://www.sweatsimpleco.com/post/simple-habits-that-keep-you-consistent

If you’ve ever wondered why you know what to do for your health goals but still can’t stay consistent, this episode is for you. Brooks breaks down why traditional fitness goals like tracking calories, eating “perfectly,” or hitting the gym every day never feel motivating in the moment. You’ll learn how to set values-based fitness goals that feel meaningful, sustainable, and actually motivating.Listen in to create health and fitness goals that actually WANT to stick with for the long haul.Apply for 1:1 coaching: ⁠https://www.sweatsimpleco.com/onlinecoaching⁠The SweatSimple Podcast Show Notes:  ⁠https://www.sweatsimpleco.com/post/why-am-i-never-motivated-for-my-fitness-goals

We all have those days where we think, “I just don’t want to.” Whether it’s getting back into routine after vacation or just feeling low on motivation, these moments are totally normal — and they don’t mean you’ve failed. In this episode, I break down how to navigate “I don’t want to” feelings without letting them derail your progress. You’ll learn how to lower the barrier, plan for resistance, and build the skill of showing up even when it’s not easy.Apply for 1:1 coaching: ⁠https://www.sweatsimpleco.com/onlinecoaching⁠The SweatSimple Podcast Show Notes:  ⁠https://www.sweatsimpleco.com/post/I-dont-want-to-feelings-on-your-fitness-journey

Want to enjoy holiday food without guilt or losing progress? In this quick episode, I’m sharing 3 simple holiday eating tips to help you stay on track, avoid holiday weight gain, and build balanced holiday plates that leave you feeling good — not restricted.JOIN HOLIDAY HUSTLE: https://www.sweatsimpleco.com/holidayhustleApply for 1:1 coaching: ⁠https://www.sweatsimpleco.com/onlinecoaching⁠The SweatSimple Podcast Show Notes:  ⁠https://www.sweatsimpleco.com/post/holiday-eating-tips-that-actually-work

If you know you want to set fat loss goals in the new year but aren’t sure where to start, this episode is for you! There are a few KEY things that need to happen before you’re ready to take action on January 1st. I share how to prepare for your fat loss journey by reflecting on your habits, clarifying your motivation, and building a sustainable fat loss mindset before January hits. Learn how to set realistic fitness goals that actually stick this time.JOIN HOLIDAY HUSTLE: https://www.sweatsimpleco.com/holidayhustleApply for 1:1 coaching: ⁠https://www.sweatsimpleco.com/onlinecoaching⁠The SweatSimple Podcast Show Notes:  ⁠https://www.sweatsimpleco.com/post/new-year-fat-loss-goals

You’re tracking your food, hitting your workouts, and doing everything “right” — but the scale won’t budge. In this episode, I'm breaking down 3 sneaky reasons you’re not losing weight (that have nothing to do with willpower) and how to finally see progress that lasts.Apply for 1:1 coaching: https://www.sweatsimpleco.com/onlinecoachingThe SweatSimple Podcast Show Notes:  https://www.sweatsimpleco.com/post/reasons-youre-not-losing-weight

If you’ve ever wondered why you’re doing everything right but still not losing weight, this episode is for you. We’re breaking down why “calories in vs calories out” is only part of the story — and how your mindset, environment, and lifestyle impact your ability to stay consistent with fat loss. You’ll learn the real reasons your calorie deficit isn’t working, what might be holding you back, and how to create a more sustainable fat loss approach that actually fits your life.Apply for 1:1 coaching: https://www.sweatsimpleco.com/onlinecoachingThe SweatSimple Podcast Show Notes:  https://www.sweatsimpleco.com/post/why-“calories-in-vs-calories-out”-isn’t-the-whole-story

If you want to stay on track during the holidays without starting over in January, this episode is your guide. Learn the key habits and mindset shifts to build now so you can navigate sweets, parties, and busy schedules with confidence. Perfect for anyone who wants sustainable fat loss and healthy holiday habits that last.Want help figuring out what skills you need before the Holidays hit AND how to lock them in so that the Holidays feel easy?Apply for 1:1 coaching: https://www.sweatsimpleco.com/onlinecoachingThe SweatSimple Podcast Show Notes:  https://www.sweatsimpleco.com/post/how-to-start-preparing-for-holiday-nutrition

Starting a fitness journey? Don’t panic if month 1 feels clunky or slow—this is exactly how real progress begins. In this episode, we’ll break down what to expect in month 1 vs. month 6 of your fitness journey, why motivation fades (and what replaces it), and how to build the habits that actually last. If you’ve ever wondered how long it takes to see results from working out or felt like you’re “off track,” this one’s for you.Apply for 1:1 coaching: https://www.sweatsimpleco.com/onlinecoachingThe SweatSimple Podcast Show Notes:  https://www.sweatsimpleco.com/post/what-to-expect-when-starting-a-health-and-fitness-routine

Tired of starting over every January? In this episode, I share how to lock in your fitness habits before the holidays, stay consistent through social events and busy schedules, and set yourself up for success in the new year. Learn practical strategies to build habits that last so you don’t have to hit reset again on January 1st.Apply for 1:1 coaching: https://www.sweatsimpleco.com/onlinecoachingThe SweatSimple Podcast Show Notes:  https://www.sweatsimpleco.com/post/how-to-lock-in-your-habits

If you’ve ever felt stuck in all-or-nothing thinking with food or workouts, this episode is for you. I’m breaking down how cognitive flexibility can help you overcome perfectionism, stay consistent, and finally make fat loss easier. Learn how to adapt in real-life situations, ditch the “good vs. bad” food rules, and build the mindset shifts that lead to sustainable weight loss.Apply for 1:1 coaching: ⁠https://www.sweatsimpleco.com/onlinecoaching⁠Free Calorie Calculator and more resources: ⁠sweatsimpleco.com/links⁠The SweatSimple Podcast Show Notes:  /cognitive-flexibility-how-to-be-more-consistent-with-fat-loss

Tired of losing weight only to gain it back again? In this episode of The SweatSimple Podcast, I’m getting SPICY and breaking down the real reasons why you’re stuck in the yo-yo dieting cycle. From passive calorie tracking mistakes to relying too much on willpower, I’ll show you why restrictive diets don’t work and how to build a healthier relationship with the scale. If you want sustainable fat loss and long-term weight loss results, this episode will give you the mindset shifts and strategies you need to finally stay consistent.Apply for 1:1 coaching: https://www.sweatsimpleco.com/onlinecoachingFree Calorie Calculator and more resources: sweatsimpleco.com/linksThe SweatSimple Podcast Show Notes:  https://www.sweatsimpleco.com/post/how-to-get-out-of-the-yo-yo-diet-cycle

Struggling to stay consistent after a 30-day challenge? In this episode, I break down why motivation and willpower alone never last, why 30-day challenges don’t work long-term, and the real behavior changes that make fat loss sustainable. If you’re tired of yo-yo dieting and want to finally stay consistent with your workouts and nutrition, this one’s for you.Apply for 1:1 Coaching: https://www.sweatsimpleco.com/onlinecoachingThe SweatSimple Podcast Show Notes:  https://www.sweatsimpleco.com/post/how-to-stay-consistent-longer-than-a-30-day-challenge-and-finally-see-results-that-last

Struggling to stay motivated with your fat loss goals? In this episode, we break down the two types of motivation—intrinsic vs. extrinsic—and why one fuels lasting fat loss while the other leaves you starting over every Monday. If you're tired of relying on willpower, feeling inconsistent, or wondering why you can't stay motivated to work out, this episode will help you build the kind of motivation that actually lasts.JOIN FAT LOSS FOREVER:https://www.sweatsimpleco.com/fatlossforeverApply for 1:1 coaching: https://www.sweatsimpleco.com/onlinecoachingThe SweatSimple Podcast Show Notes:  https://www.sweatsimpleco.com/post/the-type-of-motivation-that-fuels-fat-loss-and-actually-lasts

Your childhood shapes more than you think — including your relationship with food, dieting habits, and even weight loss success. In this episode, I share my own story of growing up in the “clean plate club,” the food rules I had to unlearn, and how parental influence and the media shaped my struggles. You’ll learn how to break free from old patterns and build a healthy relationship with food so that you can set the kids in your life up for one too!JOIN FAT LOSS FOREVER: https://www.sweatsimpleco.com/fatlossforeverThe SweatSimple Podcast Show Notes:  https://www.sweatsimpleco.com/post/how-your-childhood-shapes-your-weight-loss-successApply for 1:1 coaching: http://sweatsimpleco.com/links

Struggling to stay on track with your fat loss goals when eating out? You’re not alone. In this episode, I walk you through a simple, sustainable strategy for dining out while losing weight—without spiraling into all-or-nothing thinking. Whether you’re a Type A perfectionist or just want to enjoy meals out without guilt, you’ll learn how to approach restaurant meals with confidence, balance, and long-term success in mind.JOIN FAT LOSS FOREVER: https://www.sweatsimpleco.com/fatlossforeverThe SweatSimple Podcast Show Notes:  https://www.sweatsimpleco.com/post/how-to-handle-meals-out-without-blowing-your-progress

Think a new job, back-to-school season, or big life change is the worst time to work on your health goals? Think again.In this episode, we’re diving into the concept of habit discontinuity—and why major life transitions might actually be the best time to build new routines that stick. Whether you’re navigating a changing schedule or just trying to stay consistent during busy seasons, this mindset shift will help you build sustainable habits that fit your real life.Apply for 1:1 coaching: https://www.sweatsimpleco.com/onlinecoachingThe SweatSimple Podcast Show Notes:  https://www.sweatsimpleco.com/post/why-big-life-changes-are-the-best-time-to-build-new-habits

Still chasing the same fitness goal month after month with no real progress? In this episode, I’m calling out the cycle of starting over, getting stuck, and staying in the same place—because nothing changes if nothing changes. If you're tired of feeling stuck in your weight loss journey, struggling to stay consistent with workouts, or wondering why you can’t lose weight no matter how hard you try, this is your wake-up call. Let’s talk about why sustainable fat loss takes more than just willpower—and the missing piece is.Apply for 1:1 coaching: https://www.sweatsimpleco.com/onlinecoachingThe SweatSimple Podcast Show Notes:  https://www.sweatsimpleco.com/post/how-to-finally-reach-your-goals

I made every fitness mistake in the book—obsessing over weight loss, following strict meal plans, overtraining, and constantly starting over. In this episode, I’m sharing what I’d do differently if I were starting my fitness journey today. Whether you're stuck in the all-or-nothing mindset, wondering why you're not seeing results, or just tired of the yo-yo dieting cycle, this episode will give you clarity, relief, and a better way forward.Apply for 1:1 coaching: https://www.sweatsimpleco.com/onlinecoachingThe SweatSimple Podcast Show Notes:  https://www.sweatsimpleco.com/post/what-id-do-differently-if-i-were-starting-my-fitness-journey-today

This is Part 3 of my special bonus series originally recorded live on Instagram for the Summer Fat Loss Reset—and it’s all about using summer to build momentum instead of losing it.For so many women, summer feels like a free‑for‑all: vacations, BBQs, and that “YOLO” mindset make it easy to hit pause on your goals with the promise that you’ll “get serious again in the fall.” But what if you didn’t have to keep starting over?In this episode, I’m sharing how to shift out of ONLY doing these habits for the sake of losing weight and actually use this season to set yourself up for long‑term success.Listen in and see how much easier consistency can feel when you approach summer differently—and start building momentum you can carry into every season.Want help applying what you learn? Grab your free ⁠Summer Consistency Workbook here⁠ and start putting these strategies into action today.

Think your fitness plan keeps failing because you’re not disciplined enough? Think again. In this episode, we’re talking about how you handle setbacks—and why it might be the real reason you’re not seeing progress. You’ll learn how to stay consistent with your workouts, build self-efficacy, and shift your fitness mindset so that life’s hiccups don’t keep knocking you off track.Apply for 1:1 coaching: https://www.sweatsimpleco.com/onlinecoachingThe SweatSimple Podcast Show Notes:  https://www.sweatsimpleco.com/post/how-to-handle-fat-loss-hiccups

This is Part 2 of my special bonus series originally recorded live on Instagram for the Summer Fat Loss Reset—and it’s all about learning how to enjoy your summer and make fat loss progress without feeling like you have to start over every Monday.Summer can feel unpredictable: last‑minute plans, BBQs, drinks on the patio, vacations. It’s so easy to tell yourself, “I’ll just get back on track next week.” But what if you didn’t have to keep starting over?In this episode, I’m sharing the exact strategies I teach my 1:1 clients to handle real life while still making progress:✅ How to plan ahead without being rigid✅ Mental contrasting—spotting your hurdles before they happen✅ How to pivot when things don’t go as plannedIf you’ve ever felt like summer fun and fat loss just don’t mix, this one’s for you!👉 Want help applying what you learn? Grab your free ⁠Summer Consistency Workbook⁠ here and start putting these strategies into action today.

This is a special bonus episode originally recorded as part of my Summer Fat Loss Reset Instagram Live series and I knew it was too good not to share here on the podcast.Summer can feel like a minefield for your fat loss goals—travel, social events, and that YOLO feeling make it so easy to start strong on Monday…only to throw in the towel by Thursday. Sound familiar?In this 3 day bonus series, I’m breaking down why you can know exactly what to do to lose fat (eat better, skip the snacks, get your workouts in) but still struggle to follow through when life gets busy.You’ll learn the four biggest mindset blocks that keep you stuck in this cycle and why fixing these is way more important than finding a new meal plan.Listen in and find yourself in these patterns—then join me for Part 2, where we’ll tackle specific strategies to overcome them.👉 Want help putting this into action? Grab your free Summer Consistency Workbook here and start implementing what you’re learning right away.

If you’ve ever regained weight after a diet, this episode is a must-listen. We’re talking about why fat loss and maintenance should look the same—and how treating them as two separate phases is what’s keeping you stuck in the yo-yo dieting cycle. I’ll walk you through the mindset shifts and habit changes that lead to sustainable fat loss and show you how to practice maintenance while you're still losing.Apply for 1:1 coaching: https://www.sweatsimpleco.com/onlinecoachingThe SweatSimple Podcast Show Notes:  https://www.sweatsimpleco.com/post/the-reason-you-regain-weight-after-every-diet

Think you need to spend hours in the gym to get strong? Think again. In this episode, I’m breaking down how to build strength and muscle with short, efficient workouts—perfect for busy women. You’ll learn how to lift heavy without spending all day at the gym, what actually drives progress (hint: it’s not necessarily MORE), and how to make the most of your time with smart programming strategies like supersets and progressive overload.Whether you’ve got 30 or 60 minutes, this episode will show you how to stop wasting time and start seeing results.Apply for 1:1 coaching: https://www.sweatsimpleco.com/onlinecoachingGrab my free 3 day/week training program: https://sweatsimple.kit.com/1ee27c71caThe SweatSimple Podcast Show Notes:  https://www.sweatsimpleco.com/post/how-to-get-strong-without-spending-hours-in-the-gym

Do you trust yourself to eat without tracking calories? In this episode, we explore what happens when calorie counting becomes a crutch—not a tool—and how to stop tracking without losing progress. Learn how to eat with confidence, build lasting fat loss habits, and feel in control around food (even without MyFitnessPal). If you're ready to lose weight without obsessively logging every bite, this one’s for you.Apply for 1:1 coaching: https://www.sweatsimpleco.com/onlinecoachinghttps://www.sweatsimpleco.com/onlinecoachingNot sure how many calories you need for fat loss? Grab my free calorie calculator:  https://www.sweatsimpleco.com/how-to-lose-fat-for-goodThe SweatSimple Podcast Show Notes:  https://www.sweatsimpleco.com/post/scared-to-stop-tracking-calories-here’s-what-you-need-to-know

Why do you keep starting over even though you KNOW what to do?In this episode, we’re breaking down the real reason you’re not following through on your health goals (spoiler: it’s not lack of willpower). You’ll learn what the intention-behavior gap is, the 4 blocks that keep you stuck, and how to finally stay consistent using tools like mental contrasting, If/Then planning, and my AIMS coaching framework.Perfect for anyone struggling with all-or-nothing thinking, emotional eating, or feeling stuck in a cycle of starting over every week.Ready to close this gap for good and take consistent action towards your goals? Apply for 1:1 coaching: sweatsimpleco.com/linksThe SweatSimple Podcast Show Notes:  https://www.sweatsimpleco.com/post/why-you-know-what-to-do-but-still-don’t-do-it

Trying to feel better in your body but forever confused by all the conflicting info out there on social media? What's the most "optimal"? Is it really all about protein or do you need to decrease sugar? Is cold plunging and all those other trends necessary?In this episode, I’m breaking down the 4 foundational health habits that will give you the biggest bang for your buck. Whether you're dealing with low energy, brain fog, poor sleep, or just want to feel good again...these tips will help.Get your protein target here.For More Free Education or to apply for 1:1 coaching: sweatsimpleco.com/linksThe SweatSimple Podcast Show Notes:  https://www.sweatsimpleco.com/post/the-4-health-habits-to-feel-amazing

Tired of starting over every Monday? In this episode, I’m sharing the exact summer weekend strategy I teach my 1:1 clients to help them stay consistent with fat loss goals—even when social plans pop up. You’ll learn how to handle special occasions, ditch the weekend binge cycle, and create a flexible Plan B that fits real life (not just your ideal schedule).For More Free Education or to apply for 1:1 coaching: sweatsimpleco.com/linksThe SweatSimple Podcast Show Notes:  https://www.sweatsimpleco.com/post/how-to-stop-starting-over-every-monday

Love lifting and your fitness classes? Here’s how to make it all work.In this episode, we’re breaking down exactly how to balance strength training with cardio, walking, pilates, or group fitness—without burning out or stalling your progress. Whether your goal is to build muscle, lose fat, or just feel stronger, you’ll learn how to structure your workouts to actually support your goals (and your lifestyle).For More Free Education or to apply for 1:1 coaching: sweatsimpleco.com/linksThe SweatSimple Podcast Show Notes:  https://www.sweatsimpleco.com/post/how-to-mix-strength-training-cardio-and-group-fitness

Only 1–3% of people who lose weight actually keep it off long term. In this episode, I’m breaking down the exact habits that help you become one of them.We’re talking sustainable routines, mindset shifts, self-monitoring strategies, and why support (beyond motivation) matters way more than you think.If you’re tired of losing and regaining the same weight—and want to finally make it stick—this one’s for you.🎧 Hit play to learn how to stay in the 3%For More Free Education or to apply for 1:1 coaching: sweatsimpleco.com/linksThe SweatSimple Podcast Show Notes:  https://www.sweatsimpleco.com/post/habits-of-people-who-lose-weight-and-actually-keep-it-off

Why does your body image tank around your period—even when nothing’s actually changed?In this episode, we break down how your menstrual cycle impacts your body image, the science behind body dissatisfaction during your period, and how to recognize that what you’re feeling isn’t fact. If you’ve ever felt discouraged mid-cycle, this episode will help you stop second-guessing and stay consistent—even on the days you feel off.For More Free Education or to apply for 1:1 coaching: sweatsimpleco.com/linksThe SweatSimple Podcast Show Notes:  https://www.sweatsimpleco.com/post/why-you-feel-bigger-on-your-period

After years of yo-yo dieting, cutting carbs, and obsessing over the scale, I finally figured out what actually works for sustainable weight loss—and it wasn’t another diet. In this episode, I’m sharing the mindset shifts, habits, and lifestyle changes that helped me stop starting over and finally lose weight for good. If you're tired of dieting with no results, this is your mid-year reset.Apply for 1:1 coaching: https://www.sweatsimpleco.com/onlinecoachingThe SweatSimple Podcast Show Notes:  https://www.sweatsimpleco.com/post/how-i-finally-lost-weight-after-years-of-yo-yo-dieting

Thinking about cutting back on alcohol but worried about the social side of it? In this episode, I’m sharing my personal story of reducing my alcohol intake—from drinking out of habit to barely drinking at all—and how it’s impacted my workouts, sleep, anxiety, and confidence. If you’ve ever wondered whether it’s possible to drink less without quitting or still have fun at social events without alcohol, this one’s for you.For More Free Education or to apply for 1:1 coaching: https://www.sweatsimpleco.com/linksThe SweatSimple Podcast Show Notes:  https://www.sweatsimpleco.com/post/what-i-learned-from-reducing-my-alcohol-intake

Is creatine really worth the hype? In this episode, I’m breaking down exactly what creatine is, how it works in your body, and whether it’s actually helpful for women trying to build muscle, get stronger, or improve recovery.You’ll learn:What creatine does (in simple terms)How much you need and when to take itCommon myths like bloating, weight gain, or needing a “women’s” formulaWhether creatine supplements actually support your fitness goalsWhat to look for when buying creatine monohydrateIf you’ve been curious about adding creatine to your routine—or you’re wondering if it’s even necessary—this episode clears up the confusion and gives you the real scoop.Legion Creatine: Affiliate code SweatSimple https://legionathletics.rfrl.co/6zwmpThe SweatSimple Podcast Show Notes:  https://www.sweatsimpleco.com/post/creatine-for-women-what-it-is-what-it-does-and-if-you-actually-need-it

Can you really eat dessert every day and still lose fat? In this episode, I’m breaking down the truth behind the “all foods fit” approach and what actually works when it comes to balancing treats and healthy eating. You’ll learn how much junk food is too much, how emotional eating affects fat loss, and why food quality matters—not just for weight loss, but for your overall health. If you're trying to lose fat without giving up your favorite foods, this one’s for you.For More Free Education or to apply for 1:1 coaching: https://www.sweatsimpleco.com/linksThe SweatSimple Podcast Show Notes:  https://www.sweatsimpleco.com/post/can-you-eat-dessert-every-day-and-still-lose-fat-the-truth-about-treats-and-weight-loss