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Filter Free Friday

Britany Williams

132 episodes

2 days ago

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

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Health & Fitness

Society & Culture,

Self-Improvement

All content for Filter Free Friday is the property of Britany Williams and is served directly from their servers with no modification, redirects, or rehosting. The podcast is not affiliated with or endorsed by Podjoint in any way.

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

Show more...

Health & Fitness

Society & Culture,

Self-Improvement

Episodes (20/132)

Filter Free Friday

What's Happening The Rest of The Year

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

1 week ago

21 minutes

Filter Free Friday

Can You Actually Build Muscle With Pilates and Barre?

So you love your Pilates or barre workouts, but you're curious if they're actually building muscle (or even toning and sculpting)?! In today's episode, Britany unpacks the difference between strength training and high-rep low-weight workouts like barre, Pilates, and yoga sculpt classes. We discuss: What the burning and shaking in barre and Pilates really meanWhich workouts you should do based on your goalsWhat barre and Pilates do better than strength trainingHow to build a workout plan that ...

3 weeks ago

51 minutes

Filter Free Friday

How To Use the Last 100 Days of the Year for Your Health and Sanity

If the thought of only have 100 days left in the year makes you panic a little but, this one's for you. In today's episode, Britany gives you the good girlfriend pep talk on how to finish the year strong without burning out. She has rants about the joys of having a sick kid, starting your period and how to avoid toddler tantrums. So you know, a bit of everything. From the realities of mom life to better fitness habits and establishing a healthy lifestyle routine, Britany reminds you that you ...

1 month ago

31 minutes

Filter Free Friday

How to Gain Clarity On Your Goals (And Finally Get Unstuck)

If it feels like your brain has 100 tabs open but can't figure out which ones to close first, this episode is for you. In today's episode, Britany gets honest about what it's like juggling motherhood, work, fitness and a never-ending to-do list and what finally helps her cut through the mental clutter AND make progress towards her goals. She shares a simple clarity exercise that helped her reset priorities, sharpen focus, and stop running in place. It's quick. It's doable. And it's exactly wh...

1 month ago

28 minutes

Filter Free Friday

How To Choose The Right Dumbbell Weight For Women To Build Muscle

Not seeing results from your workouts? Having the wrong size dumbbells might to be blame and that means you're wasting your time. Yikes! In today's episode, Britany breaks down exactly how to choose the right size dumbbells for strength training workouts. Whether you're chasing muscle definition or more strength, most women over 30 aren't seeing results because they're not lifting heavy enough. But don't worry, lfiting heavy doesn't mean you have to go to the gym and load up a barbell. Britan...

2 months ago

1 hour 1 minute

Filter Free Friday

How I Build Workout Plans for Women Over 30 to Get Stronger at Home

Do you know if your workouts are actually right for your goals or are they not delivering the results you want? In today's episode, Britany is taking you behind the scenes of how she builds her workout plans to help women get stronger at home. She discusses: When to use supersets, circuits or straight setsHow to choose the best workout split (full body vs. split training)The importance of the right size dumbbellHow to pair strength training with running, barre or yogaWhy rest days are just as...

2 months ago

1 hour 21 minutes

Filter Free Friday

How to Create Morning Routines Without Perfect Mornings (It Starts at Night)

Scrolling Instagram at 10pm when you know you should be sleeping? In today's episode, Britany calls you (and herself) out and shares how to break the evening routine self-sabotage cycle and eliminates the needs for the perfect 10 step morning routine (that you weren't ever going to do anyway). Learn the 2-minute routine that works even on chaos days, why your evening routine might matter more than your morning one, and how to get better sleep without needing more hours (yes you read that righ...

3 months ago

38 minutes

Filter Free Friday

Why You Can’t Stay Consistent with Fitness and Diet (and How to Fix It for Good)

Struggling to stay consistent with your fitness and diet for more than a couple weeks? In this this episode Britany spills why it doesn't matter how motivated you are and shares how to finally get unstuck from the start-over cycle that keeps sabotaging your diet and fitness consistency. You'll learn: Why "busy" isn't just about your schedule. It's a state of mind that sabotages your healthy habits.The real reason you can meal prep like a boss on a Monday, but raid the pantry by ThursdayHow to...

3 months ago

40 minutes

Filter Free Friday

5 Fitness Mistakes That Are Sabotaging Your Progress

If you're relatively consistent with your workouts and diet, but you still feel stuck... like you should be stronger, healthier and happier by now? This episode is for you. In this episode, Britany breaks down what she wish someone told her sooner about the messy middle of a fitness journey: Why fitness plateaus happen even when you’re working hardThe mindset shift she used to break through and finally see real progressSimple tweaks you can make right now to get stronger without doing m...

4 months ago

37 minutes

Filter Free Friday

I Don’t Feel Like Myself Anymore: Why High Achieving Women Feel Burnt Out, Overwhelmed and Disconnected

If you’ve ever thought “I don't feel like myself anymore” or felt guilty for needing a break from your kids, your job or your partner, this episode is going to hit home. The truth is so many women are burnt out, disconnected and quietly drowning in the mental load of everyone else’s needs while ignoring their own. In today’s episode, Britany gets filter free about what happens when you spend years prioritizing everyone else and forget how to even ask “what do I need today?” We’re chatting: Wh...

4 months ago

30 minutes

Filter Free Friday

What No One Tells You About High-Intensity Workouts, Hormones, and Burnout

If you're worried about high intensity training impacting hormones and spiking cortisol, then this episode is a must listen. Britany breaks down the truth about systemic fatigue, stress from overtraining and the myth that your workouts have to leave you drenched and destroyed to count. In this episode, you'll learn what the research really says about: How many sets you really need to build muscleHow to make 15 minute workouts effectiveWhat happens to the body when you constantly train exhaust...

5 months ago

28 minutes

Filter Free Friday

Get Back In Shape In Your Late 30s: How Jess Gunn Went From Burnt Out Mom to Stronger Than Ever

Are you feeling out of shape, overwhelmed or stuck in survival mode? Learn how one mom lost 30 pounds, built her strength and completely changed her life... and she didn't start until she was 37. In today's podcast, Jess Gunn shares her inspiring story of being a stay at home mom of 4 battling a sugar addiction, mom guilt, and burn out to becoming a fitness trainer and nutrition coach for women. She shares how she was stuck in survival mode, hit a breaking point and what made everything final...

5 months ago

1 hour 2 minutes

Filter Free Friday

Why Your Core Workouts Aren’t Working (And How to Fix Them)

Are you doing ab workouts but left wondering why your core isn’t stronger and can't see even a hint of a six pack? In this episode, Britany discusses why most core workouts miss the mark and what you actually need to do to build a stronger, more functional core without wasting your time. Let’s Chat About… ✔️ The difference between your core and your abs and why it matters ✔️ The most common ab workout mistakes you make that are holding you back ✔️ What breathing, posture and your pelvic...

5 months ago

44 minutes

Filter Free Friday

Why Fat Loss Feels Harder in Your 30s & 40s (And How to Get Unstuck)

Feel like you're doing everything right - eating healthy and working out more - but your boyd just won't budge? You're not alone. In this episode, Britany breaks down why fat loss feels harder in your 30s and 40s and how to create the right environment for your body to finally respond. Britany covers: Why calories in/out is true, but not the whole storyHow stress, sleep and mental overload quietly block progressWhat really changes with hormones and muscle mass as women ageWhy your body isn't ...

6 months ago

24 minutes

Filter Free Friday

How to Get Your Energy Back Without Overhauling Your Life

Feeling exhausted, overwhelmed, and constantly running on empty (even when you're doing everything right)?! Burnout is real and you're not alone! In this episode, Britany shares how to get your energy back without overhauling your life. No 5am wake-ups. No 12-step morning routine. Just simple, sustainable shifts that reset your energy and your mindset. If you’re burnt out, overstimulated, or stuck in a cycle of go-go-go with no payoff, this is your starting point. You’ll learn: The most...

6 months ago

36 minutes

Filter Free Friday

I’m Done Playing Small— And You’re Coming With Me

Today is my 37th birthday, and I’m officially done playing small. In this episode, I’m pulling back the curtain on what’s changing—not just with this podcast, but across everything I’m building: my business, this community of women, and how I want to show up for YOU. I’ve been cooking up some new projects and some new goals. If you’ve ever felt like you wanted more from your workouts, your wellness routine, or your life, this next chapter is for you. We’re talking community, connection,...

7 months ago

27 minutes

Filter Free Friday

Tired of Carrying the Mental Load? How to Get Your Partner to Step Up with Guest Zach Watson

If you’ve ever thought, “Why am I the only one who remembers everything for this family?” — this episode is for you. From doctor appointments to daycare snacks, if the mental load is draining you and you wish your partner would just handle it without you having to ask (again), this conversation will hit home. Today, I’m joined by Zach Watson — a invisible labor coach and Fair Play Method facilitator — to talk about why women carry the mental load, why “asking for help” isn’t the solution...

7 months ago

1 hour 26 minutes

Filter Free Friday

Are 20-Minute Workouts Actually Effective for Building Muscle and Improving Endurance?

Can 20-minute workouts really build muscle and improve endurance, or are they just a way to make us feel productive without real progress? In this episode, Britany tackles one of the biggest fitness debates—are short workouts actually effective, or are we just fooling ourselves? Whether you’re a busy mom squeezing in exercise during nap time or someone trying to stay consistent without spending hours in the gym, this episode breaks down exactly when 20 minutes is enough—and when it’s not. Let...

8 months ago

32 minutes

Filter Free Friday

How to Combine Running & Strength Training Without Losing Muscle

Can you run AND lift without losing muscle or burning out? Absolutely— but only if you do it right! In this episode, Britany break downs the biggest mistakes people make when trying to combine running and strength training, and how to structure your workouts for muscle gain, endurance, and speed—without overtraining. Britany chats about... - The #1 mistake that kills strength gains for runners - Why sprints > long runs for muscle-building - The best weekly schedule for runners who lift (an...

8 months ago

28 minutes

Filter Free Friday

Fitness and Chronic Illness: How I’ve Stayed Relentlessly Active for 23 Years with Rheumatoid Arthritis

How does someone stay super fit and active while battling a chronic pain for 23 years? In today's episode, Britany discusses navigating her rheumatoid arthritis, chronic joint pain and staying active throughout it all. This episode isn't just for those with autoimmune disease or chronic illness, it's for anyone what wants to stay active and positive despite illness, injury, aging, joint pain or any physical setback in life.Hint: It's about being stubborn enough to thrive despite the toug...

9 months ago

58 minutes