Most people think core training means endless crunches or sit-ups. But your core is so much more than that—it’s the foundation of every movement you make. A strong core keeps you balanced, stable, and powerful in everything from lifting weights to carrying groceries.
In this episode, we break down:
What your core actually is (hint: it’s not just your abs)
Why traditional ab workouts miss the point
How a strong core improves your strength, posture, and performance
Simple, functional core exercises that make a real difference
If you’re ready to train smarter and build real strength from the inside out, this episode is for you.
Check out my Stan Store for simple, effective workouts that build strength and confidence.
Follow me on Instagram @bustostraining for more fitness tips and training advice.
One of the Most common fitness myths is that if women lift weights, they'll get bulky.
The Truth? Lifting doesn't make women big it makes them strong, toned, confident, and powerful.
In this episode, I break down.
If you've been avoiding weights because of this myth, it's time to reframe your mindset and see lifting as the tool that helps you feel strong in every area of your life.
Ready to start strength training with simple, effective workouts? Check out my programs here. https://stan.store/bustostraining
Follow on Instagram @bustostraining for more beginner friendly tips and motivation.
Want to burn more calories in less time? That’s the power of High-Intensity Interval Training (HIIT). Unlike steady cardio that stops working the moment you stop moving, HIIT keeps your body burning calories long after your workout is over.
In this episode, we break down:
Why HIIT is so effective for fat loss and energy
The science of the afterburn effect (EPOC)
Simple ways to add HIIT to your routine—even if you’re short on time
How to do HIIT safely without overcomplicating it
If you’re tired of long, boring cardio sessions and want faster, more efficient results, this episode will show you how to make every minute of training count.
Follow me on Instagram @bustostraining or quick HIIT workouts and fitness tips.
We’ve all heard it: “a calorie is a calorie.” But here’s the truth—not all calories are the same. Two meals with the same calorie count can have completely different effects on your energy, your hunger, and your results.
In this episode, we cover:
Why food quality matters just as much as calorie quantity
How protein, carbs, and fats impact your body differently
The role nutrient-dense foods play in fat loss, muscle gain, and recovery
Simple ways to improve your nutrition without overcomplicating it
If you’ve been focusing only on hitting calorie numbers, this episode will help you shift your mindset toward eating food that fuels your body and your goals.
Follow me on Instagram [@yourhandle] for more simple fitness and nutrition tips.
No time? No problem. In this episode, we’re breaking down why you don’t need long, drawn-out gym sessions to get results. With the right structure and intensity, 15 minutes can be all you need to build strength, burn fat, and boost energy.
We’ll cover:
Why short, intense workouts work for busy schedules
How the afterburn effect keeps you burning calories long after you finish
Simple formats like AMRAPs, EMOMs, and circuits to maximize results in minimal time
How to choose the right exercises for a full-body workout in under 20 minutes
If you’ve been skipping workouts because you “don’t have time,” this episode will help you see that progress is possible—even with the smallest window in your day.
Challenge: Commit to three 15-minute workouts this week and track how you feel.
If you’ve ever thought, “I’m not strong enough” or “I always fall off track,” this episode is for you. The truth is, your mindset is one of the most powerful tools in your fitness journey—and it might be the thing holding you back.
In this episode, we talk about:
How your thoughts directly impact your results
The most common mindset blocks that stall progress
Why belief and discipline matter more than motivation
Practical ways to build a strong, focused, and consistent mental routine
Whether you’re starting over, pushing through a plateau, or building something for the long haul—this episode will help you train your mind as much as your body.
Challenge: Write down 3 identity-based affirmations and read them every day this week. Example: “I train because I care about myself.”
You’re hitting your workouts. You’re watching your nutrition. But if you’re not sleeping enough, you’re leaving results on the table.
In this episode, we break down how sleep affects your strength, recovery, fat loss, and energy—and why it’s the most underrated piece of your fitness puzzle.
You’ll learn:
How poor sleep slows recovery and sabotages your progress
The hormonal chaos that happens when you’re sleep-deprived
Why sleep boosts metabolism, muscle growth, and consistency
Simple ways to start sleeping better this week
If you want better results without adding more to your plate, start by improving the quality of your rest.
Challenge: Prioritize 7–9 hours of sleep every night for the next 7 days. You’ll feel the difference—guaranteed.
Think cardio is the only way to burn calories? Think again. In this episode, we’re diving into the real reason strength training is one of the most effective tools for fat loss and energy: it boosts your metabolism—and keeps your body burning calories long after the workout ends.
You’ll learn:
How lifting weights increases your resting metabolic rate
Why building muscle helps you burn more calories even while you sleep
The science behind the “afterburn effect” and how to take advantage of it
How to get started with simple, time-efficient strength workouts
If your goal is to burn fat, have more energy, and train smarter—not longer—this episode is your game-changer.
Challenge: Add two strength training sessions this week and pay attention to how your body responds.
Need a simple plan to help you build strength and boost your metabolism? Grab my ebook and follow me on Instagram @bustostraining for quick workouts and tips that fit your schedule.
Rushing through your workouts? Trying to beat the clock, crank out more reps, or move faster than your form allows? This episode is your reminder that faster doesn’t mean better—and it definitely doesn’t mean stronger.
In this episode, we break down:
Why moving too fast can sabotage your results
How proper form protects you from injury and builds functional strength
The common mistakes people make when speed becomes the goal
How to stay intense in your workouts without sacrificing technique
If you want to train for life—not just for time—this conversation will help you slow down, dial in your form, and see better results.
Challenge: Pick one exercise this week—slow it down, focus on form, and feel the difference.
Need help with your form? Grab my ebook on Instagram [@yourhandle] and I’ll send you a free movement breakdown.
Think strength training is just for younger people? Think again. No matter your age, building and maintaining muscle is one of the most powerful things you can do for your health, longevity, and independence.
In this episode, we break down:
Why strength training matters even more as you get older
The physical, mental, and long-term benefits of lifting at any age
How to get started safely, even if you’ve never lifted before
What a simple, beginner-friendly routine looks like
It’s never too late to get strong—and strong muscles mean more energy, better balance, fewer injuries, and a stronger life.
Challenge: If you’ve never strength trained before, commit to two simple sessions this week. If you already train, invite someone in your life to join you.
Want help getting started? Grab my plans and follow me on Instagram @bustostraining for beginner-friendly workouts and tips.
If you've ever stepped on the scale and felt frustrated—even though your clothes fit better and you're feeling stronger—this episode is for you. We're breaking down one of the most misunderstood truths in fitness: muscle doesn't necessarily weigh more than fat, but it takes up way less space and makes a much bigger difference in how your body looks and feels.
In this episode, we cover:
Why the scale doesn’t tell the full story of your progress
The real difference between muscle and fat (and why it matters)
How to measure success without obsessing over a number
What you should focus on instead of chasing weight loss
Whether your goal is to lose fat, build strength, or just feel better in your skin, this conversation will help you rethink the way you measure progress.
Challenge: Skip the scale for one week. Focus on how you feel, how your clothes fit, and the strength you're building.
Looking for a simple plan to build lean muscle and feel stronger? Grab my ebook and follow me on Instagram @bustostraining for more practical tips.
Still doing crunches hoping to burn belly fat? Or endless arm exercises to tone your triceps? It’s time to bust one of the biggest fitness myths out there—spot reduction doesn’t work.
In this episode, we break down:
Why you can’t choose where your body loses fat
How fat loss actually happens (and what you should focus on instead)
The role of strength training, cardio, and nutrition in full-body fat loss
How to stop wasting time on targeted fat-burning workouts and start seeing real results
If you’ve been frustrated with stubborn areas of fat, this episode will help you shift your mindset and get on track with what really works.
Challenge: Skip the crunches this week and focus on 3 full-body workouts. Track how you feel and what changes you notice.
For more simple, effective workouts and fitness tips, check out my ebook and follow me on Instagram @bustostraining.
Think kettlebells are only for elite athletes or hardcore gym-goers? Think again. In this episode, we’re breaking down why kettlebells are actually one of the best tools for busy people who want real results without spending hours in the gym.
You’ll learn:
Why kettlebells are beginner-friendly and not just for experts
How they combine strength, cardio, and fat loss into one efficient workout
What makes kettlebell training ideal for tight schedules and small spaces
A simple kettlebell routine you can try today
If you’re looking for a powerful way to get stronger, leaner, and more energized—without complicating your routine—this episode is your starting point.
Challenge: Try two short kettlebell workouts this week and feel the difference.
Need help getting started? Grab my ebook and follow me on Instagram @bustostraining for workouts, tips, and support.
If you’re feeling sluggish, foggy, and struggling through your workouts, dehydration might be the culprit. Even mild dehydration can leave you feeling tired, slow down your recovery, and make your workouts feel harder than they should.
In this episode, we dive into:
The surprising symptoms of dehydration (that most people overlook)
How proper hydration boosts energy, performance, and fat loss
How much water you should drink each day for optimal results
Simple strategies to stay hydrated without overthinking it
If you’ve been focusing on your workouts and nutrition but still aren’t feeling 100%, it’s time to check your hydration. Tune in and learn how something as simple as water can completely change the way you feel and perform.
Challenge: Track your water intake for 3 days and aim for half your bodyweight in ounces. Notice the difference in your energy and workouts!
Looking for simple, actionable fitness and nutrition tips? Check out my ebook and follow me on Instagram @bustostraining for daily guidance.
You’ve probably heard it before: "Abs are made in the kitchen."
But what does that really mean? No matter how many workouts you do, if your nutrition isn’t dialed in, you won’t see the results you want.
In this episode, we break down:
If you’ve been grinding in the gym but aren’t seeing the progress you expected, your diet might be the missing piece. Tune in to learn how to make smart nutrition choices without overcomplicating the process.
Challenge: This week, focus on one small nutrition change—whether it’s adding more protein, cutting back on processed foods, or drinking more water. Let me know how it goes!
For more simple fitness and nutrition tips, check out my ebook and follow me on Instagram @bustostraining.
Working Out Once a Week Won’t Cut It—Consistency Is the Secret Sauce to Results1
If you’re working out once a week and wondering why you’re not seeing results, this episode is for you. The truth is, consistency beats intensity every time. It’s not about doing more—it’s about showing up regularly and making fitness a habit.
In this episode, we dive into:
You don’t need hours in the gym to get results, but you do need to be consistent. Tune in and learn how to make fitness a non-negotiable part of your routine.
Challenge: Pick 2-3 days this week and commit to moving your body, even if it’s just for 15 minutes. Let me know how it goes!
Looking for easy, effective workouts that fit your schedule? Check out my ebook and follow me on Instagram @bustostraining for daily fitness tips.
#ConsistencyIsKey #FitnessHabits #WorkoutRoutine #ProgressNotPerfection #StrengthTraining
Are you tired of running on the treadmill just to burn fat? Good news—you don’t have to. In this episode, we break down the biggest cardio myth: running is the only way to lose fat. The truth is, there’s a more efficient and exciting option that not only burns calories but also builds strength—kettlebell swings.
We’ll dive into:
If you’re ready to break free from boring cardio routines and try a powerful, fat-burning workout, this episode is for you. Tune in and discover why kettlebell swings are the game-changer your fitness routine needs.
Looking for more quick and effective workouts? Check out my ebook and follow me on Instagram @bustostraining for daily fitness tips.
Podcast Episode Description: "Lifting Weights Won’t Make You Bulky—It Will Make You Strong, Lean, and Confident"
Are you avoiding strength training because you’re afraid of getting “bulky”? It’s time to bust that myth once and for all! In this episode, I break down why lifting weights won’t turn you into a bodybuilder—but it will make you stronger, leaner, and more confident.
We’ll cover:
✅ Why the “bulky” fear is a total myth
✅ How strength training actually helps with fat loss
✅ The secret to boosting confidence & energy with lifting
✅ Simple ways to get started—no gym required!
If you’ve ever hesitated to pick up a weight, this episode is for you. Get ready to rethink everything you thought you knew about strength training. 💪
🔥 Challenge: Try adding just two strength sessions this week and let me know how you feel!
📲 DM me your biggest strength training questions on Instagram @bustostraining and check out our ebook https://stan.store/bustostrainingfor more fitness tips!
#StrengthTraining #FitnessMyths #StrongNotBulky
Time-Efficient Workouts for People with Full-Time Jobs
Life’s busy — between work, family, and other responsibilities, finding time for fitness can feel impossible. But here’s the good news: you don’t need endless hours at the gym to stay fit. Efficient workouts tailored to your schedule can help you stay strong, lose weight, and feel energized.
Go for AMRAP or EMOM Workouts
AMRAP (As Many Rounds as Possible) and EMOM (Every Minute on the Minute) routines are perfect for maximizing time. Grab a kettlebell and try a 15-minute AMRAP with exercises like swings, squats, and presses.
Strength and Cardio Combo
Combine strength moves with cardio bursts to save time. Think squats followed by jumping jacks or kettlebell deadlifts followed by mountain climbers.
Morning Quickies
Set your alarm 20 minutes earlier and crush a short workout before the chaos begins. You’ll boost your metabolism and start your day strong.
Lunchtime Power Moves
If mornings aren’t your thing, use part of your lunch break for a brisk walk or a 15-minute circuit.
Active Family Time
Get the family involved! Go for evening walks, do a quick circuit in the living room, or challenge your kids to a plank contest.
As we age, maintaining muscle isn’t just about looking good—it’s essential for staying strong, independent, and healthy. After 30, our bodies naturally lose about 3-5% of muscle mass every decade. But here’s the good news: strength training is your secret weapon to combat this decline!
Strong muscles mean better mobility, improved balance, and reduced risk of injury. Plus, it boosts your metabolism, which helps manage weight and keeps you feeling energized.
Here’s how to start incorporating strength training into your routine to stay strong and resilient:
You don’t need fancy equipment or hours in the gym. Start with your bodyweight—try squats, push-ups, or planks. Gradually add resistance like kettlebells, dumbbells, or resistance bands as you get stronger.
Prioritize compound exercises that work multiple muscles at once. Moves like kettlebell swings, deadlifts, rows, and lunges are great for building functional strength.
You don’t need to lift weights every day. A couple of sessions per week is enough to maintain and build muscle. Be consistent, and you’ll notice the difference!
Strength training is about progress, not perfection. Listen to your body, stretch regularly, and ensure you’re getting enough protein to support muscle repair and growth.
If you’re unsure where to start or how to perform exercises safely, working with a personal trainer is a game-changer. They can customize a program that fits your goals, age, and fitness level.
Why Strength Training Matters
1️⃣ Start Simple
2️⃣ Focus on Big Movements
3️⃣ Commit to 2-3 Days a Week
4️⃣ Don’t Forget Recovery
5️⃣ Work with a Trainer