I ran my first ever half marathon, 21 K in Budapest and it was such a fun experience. In this episode, I’m breaking down how I trained, what I changed with my strength workouts, and everything I learned along the way.If you’re thinking about signing up for your first race (or you just want to balance running with lifting), this one’s for you.You’ll hear:How I trained from 10 K to 21 KWhy I switched to full-body strength sessions before the raceWhat I did for fueling, hormones, and recoveryWhat actually worked on race day and what didn’tPractical half-marathon tips for beginnersWhether you’re a gym-girl-turned-runner or just curious about long-distance training, this episode gives you the real side of the process, no extreme plans, no crazy routines, just what it actually takes to get across that finish line.
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In this episode of It's Pretty Simple, I sit with Katherine Williams to hear her story.
At 52, Katherine quit alcohol and at 55, she’s stronger, fitter, and more energized than ever. In this episode, she shares her journey of coaching while secretly struggling with drinking, the moment she decided to “run herself sober,” and how sobriety changed her health, fitness, and menopause experience.
We dive into alcohol’s impact on women’s health, strength training after 50, and why it’s never too late to make a change.
Perfect for anyone sober curious, navigating menopause, or looking for inspiration in midlife fitness.
Find Katherine on Instagram
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New episodes drop Sunday Bi-weekly
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Creatine is one of the most studied supplements in the world — but it’s still surrounded by myths. In this episode of It’s Pretty Simple, I explain what creatine actually is, how it works with your body’s energy system (ATP), and why creatine monohydrate is the best option to take daily.
We’ll cover:
What “water retention” really means (and why it’s actually a good thing)
Do you need to cycle creatine? (spoiler: no!)
The brain benefits: focus, mental energy, and even protection in contact sports
Why creatine isn’t just for athletes — it has health benefits outside the gym too
🎧 Whether you’re lifting, running, or just want more energy and focus day-to-day, creatine could be the simplest supplement to add to your routine.
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No guilt. No diet plans. Just real science made simple — and a practical way forward.
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New episodes drop Sunday Bi-weekly
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#stress #emotionaleating #stresseating #nervoussystem #cravings #balancednutrition #itsprettysimple #fitnessforwomen
Looking for a simple way to speed up fat loss without crazy diets or expensive supplements? It might be as simple as… drinking more water.
In this episode of It’s Pretty Simple, we dive into the science‑backed connection between hydration and fat loss — why staying hydrated helps regulate appetite, boost metabolism, improve workouts, and even reduce bloating.
You’ll learn:
How much water you REALLY need for fat loss
The truth about water, cravings, and metabolism
When to add electrolytes for better results
Hydration hacks for summer and weight loss
If you’re stuck on your fat loss journey, this “magic drink” might be the easiest fix you’ve been overlooking.
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New episodes drop every Friday.
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Why does it feel harder to lose fat — especially belly fat as an Indian Woman when you're eating a traditional Indian diet?
This week on It’s Pretty Simple, I’m joined by fellow nutritionist Zankriti to unpack the real reasons Desi women struggle with fat loss, muscle gain, bloating, and confusing advice around dairy, carbs, protein, and weight.
If you're:
✔️ Eating home-cooked vegetarian food
✔️ Avoiding junk
✔️ Still not seeing results...
This episode is for you.
We cover:
✅ The biggest mistakes with Indian vegetarian meals
✅ Why belly fat is so stubborn in South Asians
✅ Lactose intolerance: fact or myth?
✅ The obsession with the scale and why body composition matters more
✅ What to do if you're taking medications like Ozempic or Manjaro
✅ How to strength train as a Desi woman — and stop fearing protein
✅ How emotional eating, food guilt, and family culture impact your results
This is a must-listen for every Indian woman in her 30s+ trying to break generational cycles and build a strong, sustainable body without giving up her culture.
Get in touch with Zankruti: enhance@zankruti.com
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In this episode of It’s Pretty Simple, we’re exploring a new side of wellness—where recovery meets modern science.
I’m joined by Tanya Khubchandani Vatsa, founder of Elixir Wellness, where we discuss the evolution of her wellness center, which began with IV therapy and has expanded to include a variety of health services. The discussion delves into the benefits of IV therapy compared to traditional supplements, the importance of personalized health solutions, especially for women in perimenopause, and the role of innovative therapies like hyperbaric oxygen and cryotherapy in modern wellness. In this conversation, we delve into various aspects of health and wellness, focusing on the importance of blood tests, the treatment of PCOS, athletic recovery strategies, and the role of technology in modern wellness. We discuss essential supplements for women in their 30s and 40s, emphasizing the need for personalized health approaches and the significance of recovery routines.
💬 We talk about:
What IV therapy really is (and what’s in the drip)
Why your supplements might not be enough
Cryotherapy, red light, and modern recovery tools
How wellness is evolving for women who want to feel their best
Tips to start optimizing your recovery without feeling overwhelmed
🔗 Connect with Tanya & Elixir Wellness:
🌐 Website: www.theelixirwellness.com
📍 Instagram: @elixirwell
🎙️ Podcast: Spilling Facts
👩👧 Tanya’s Page: @mommydiaries
🎥 Watch the Elixir Wellness Podcast:
👉 https://youtube.com/@elixirwellnessindia?si=oV__buniWoS8L8i5
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⚠️ Disclaimer:
This episode is for educational purposes only. Always consult with your doctor or a qualified healthcare provider before starting any new supplements, IV therapy, or recovery treatments.
If grocery shopping feels overwhelming, this episode will help you cut through the noise. I’m walking you through exactly how I shop every week—what I prioritize, what I avoid, and how to build a cart that helps you stay consistent with your goals.
We’re talking:
What to actually put in your cart if you want to eat healthier
The difference between shopping with a plan vs. without one
Why meal plans are useful at the beginning—but not forever
The exact list I use and how I turn it into quick, flexible meals
How to get creative with spices and condiments without overbuying
The truth about marketing gimmicks and how to read labels properly
Whether you’re just getting started or you’ve outgrown your meal plan phase, this episode will help you feel more confident about your nutrition—starting from the grocery store.
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New episodes drop every Friday.
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This week on It’s Pretty Simple, I’m breaking down how to structure your workouts if you want real results—and not just random sweat sessions.
While it’s amazing that you're moving your body (especially as a beginner!), there’s only so far random workouts can take you. To actually build strength, burn fat, shape your body, and move better in real life, you need smart programming.
In this episode, I walk you through:
Why compound lifts should come first
How to add isolation exercises strategically
The role of functional training for real life (whether you’re a runner, a mom, a dentist, or anyone in between)
How to apply progressive overload properly
The movement patterns you need to hit weekly
You'll learn how I program for my clients—and how you can start training with purpose, without spending hours in the gym or guessing what to do.
✨ If you're tired of feeling stuck, frustrated, or not seeing results, this episode is for you.
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New episodes drop every Friday.
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In today’s episode of It’s Pretty Simple, I’m joined by Mike Doehla, founder of Stronger U Nutrition, who has built an incredible reputation in the wellness space. Now retired from his business, Mike shares his vast knowledge on nutrition, sustainable fat loss, body composition, and debunking common nutrition myths.
We dive deep into the importance of creating a simple, sustainable nutrition plan that works for real people—no gimmicks, no extreme fad diets. Mike discusses why calorie tracking is so effective and why trends like intermittent fasting, keto, and detox diets may not be the long-term solutions people think they are.
If you're tired of the conflicting advice and looking for practical, realistic ways to improve your nutrition, this episode is for you. Mike’s insights on how to balance structure with flexibility in nutrition and his approach to helping clients achieve real results are a must-listen.
Key Takeaways:
How to build simple nutrition habits that stick.
Why calorie tracking can be a game changer for weight loss and body composition.
The truth behind trending diets and why they may not work in the long run.
4. Why balancing hormones is often overhyped and how to focus on the fundamentals for better health.
Follow Mike on Instagram
Don’t forget to subscribe and share with a friend who’s ready to simplify their nutrition and make lasting changes!
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New episodes drop every Friday.
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You finally hit your goal weight… but something still feels off. You thought losing fat would fix how you feel about your body — but it didn’t.
In this episode, I’m joined by Barbara Vode Dooms, a registered nutritionist and body image coach, to talk about what actually helps you feel good in your body. We dive deep into the emotional side of fat loss, food guilt, and the pressure to always look a certain way — especially for women in their 30s and 40s.
This episode is for you if:
You’re working hard on your health but still struggle with confidence
You’ve lost weight but don’t feel how you expected to
You’re stuck in the cycle of tracking, restricting, and chasing results
You want fat loss… but you want freedom and peace too
We talk about:
What a healthy relationship with food and your body really looks like
Why weight loss alone won’t fix your confidence
Emotional eating, body image struggles, and how to start unlearning toxic habits
The practical steps to reconnect with your body and feel good in it again
🎧 Ready for a real, no-BS conversation about food, fat loss, and feeling good again? Hit play.
📲 Connect with Barbara: @coachbarbaravode
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#BodyImage #FatLossStruggles #WomenInTheir30s #EmotionalEating #ConfidenceAfterWeightLoss #NoMoreFoodGuilt #FoodFreedom #ItsPrettySimplePodcast
You wouldn’t skip your sunblock before heading out, right? So why are you skipping your warm-up?
In this episode, I’m breaking down why warm-ups matter—especially if you want to train smart, stay injury-free, and feel stronger in your workouts. I’m walking you through the exact warm-ups I use for lower body, upper body, cardio, and HIIT sessions. And no, it doesn’t have to take 30 minutes. Just 10–15 minutes can make all the difference. If you usually skip this part, this episode is your wake-up call.
Takeaways
- Warm-ups are essential for injury prevention.
- A warm-up prepares your body for exercise.
- 10-12 minutes of warm-up can enhance performance.
- Warm-ups can be simple and quick.
- Skipping warm-ups can lead to longer recovery times.
- Dynamic stretches are effective for cardio workouts.
- Use lighter sets as warm-ups for strength training.
- Warm-ups activate the muscles you'll use.
- Quality over quantity in warm-up routines.
- Warming up is a crucial part of your workout.
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New episodes drop every Friday.
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Noticing that your body doesn’t bounce back like it used to? Welcome to your 30s! In this episode, I’m breaking down the five biggest ways fitness changes in your 30s and, more importantly, how to adapt so you can stay strong, energized, and injury-free.
If you’re feeling frustrated with slower recovery, stubborn energy levels, or just want to train smarter, this episode is for you. Let’s make fitness work for you—not against you!👉 Let me know in the comments: What’s been the biggest change in your fitness journey since hitting your 30s?
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In today’s episode, I’m joined by John Hill, a marathon runner and coach who helps athletes over 35 achieve their marathon goals. John has completed 14 marathons, with a personal best of 2:56 at age 45, and is the host of the 12 Months to Marathon podcast.
We dive into essential marathon training tips, focusing on the mindset shifts needed to succeed, how to fuel properly before, during, and after a run, and the best strategies for injury prevention and recovery. John also shares his approach to creating flexible training plans that avoid burnout and help you stay consistent.
Whether you're a beginner training for your first marathon or a runner looking to improve your race time, this episode is filled with actionable advice on everything from training schedules to marathon nutrition and recovery strategies.
📲 Connect with John Hill:👉 Instagram
🎧 12 Months To Marathon Podcast
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Struggling with menopause weight gain, hormonal changes, and wondering if HRT (Hormone Replacement Therapy) is right for you? In this episode of It’s Pretty Simple, I sit down with Kim Bruce, a certified personal trainer, Precision Nutrition coach, and Biomechanics Specialist with over 30 years of experience helping women 45+ navigate menopause with confidence.
Menopause comes with a lot of changes, and one of the biggest frustrations women face is unexplained weight gain, especially around the midsection. Kim explains why this happens, how hormonal shifts impact metabolism, and what women can do to manage their weight without resorting to crash diets or extreme restrictions.
We also discuss whether every woman needs HRT, how to approach strength training in menopause, and why traditional diet strategies often backfire.
Kim also shares insights on managing stress, improving sleep, and how lifestyle factors can impact fat loss just as much as diet and exercise.
If you're feeling stuck, frustrated, or confused about your body during menopause, this episode is for you. Learn how to take control of your health, make informed decisions about HRT, and build a sustainable fitness routine that works for your changing body.
📲 Connect with Kim Bruce:👉 Instagram
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New episodes drop every Friday.
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The fitness industry is full of myths, scams, and misinformation—but what’s actually true? In this episode of It’s Pretty Simple, I sit down with Michael Ulloa, a personal trainer and nutrition coach, to expose the biggest fitness lies and discuss what actually works when it comes to fat loss, nutrition, and sustainable training.
We dive deep into:
🔥 The biggest fitness myths that won’t die (like carbs making you fat!)
💰 How the fitness industry profits off your insecurities
📉 Why most fat loss advice is misleading—and what works instead
📲 Smartwatches & MyFitnessPal: How accurate are they REALLY?
🏋️ Do coaches really need to “look the part” to be good trainers?
⏳ The all-or-nothing mindset: Why it’s ruining your progress
🤯 The dark side of online fitness & why influencers spread bad advice
Michael doesn’t hold back in calling out the BS that’s making fitness harder than it needs to be. Whether you’re tired of fad diets, extreme workouts, or fitness influencers pushing bad science, this episode will help you cut through the noise and focus on what actually works for sustainable fat loss and strength training.
🎧 Listen now & don’t forget to subscribe!
🔗 Find Michael:
📌 Instagram:@michaelulloapt
🎙️ Podcast - How to Fitness
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Want to maximize your gym progress? 🚀 Tracking your workouts is the game-changer you need!
In this episode of It’s Pretty Simple, we dive into why tracking your workouts is crucial for building muscle, gaining strength, and avoiding plateaus and Losing FAT.
Learn how progressive overload works, how your hormonal cycle impacts performance, and why tracking helps you lift heavier, push harder, and stay consistent over time.🔥
Key Takeaways:
✅ Tracking your workouts ensures you’re making real progress.
✅ Your hormonal cycle impacts performance
✅ Poor sleep or stress affects strength levels
✅ Logging your lifts pushes you to improve
Apply For 1-1 Coaching www.equilateraltraining.com
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In this episode of It’s Pretty Simple, I sit down with Jen from Own It Personal Training to talk about perimenopause, menopause, and how strength training can help women navigate this phase of life.Jen shares her personal journey—from quitting alcohol to becoming a personal trainer—and how she now specializes in helping perimenopausal women reclaim their strength, health, and confidence.We break down:✅ Perimenopause vs. Menopause: What’s the difference?✅ Common Symptoms: Hot flashes, night sweats, weight gain, mood swings, brain fog & more✅ Why Strength Training Matters: Muscle loss, metabolism shifts & how lifting weights helps✅ Managing Perimenopause Naturally: Sleep, stress management, diet & lifestyle changes✅ Best Supplements for Perimenopause: Omega-3s, magnesium, creatine & more👀 If you’re in your 30s or beyond, this is a must-watch! Learn how to prepare your body NOW to make the transition easier. Drop a comment below—are you experiencing perimenopause? What’s been your biggest challenge?🔔 Don’t forget to like, subscribe & share this episode!Follow Jen on https://www.instagram.com/jenlewellenfit/Follow me onhttps://www.instagram.com/equilateraltraining/
In this episode of It’s Pretty Simple, I’m kicking off season 2 by talking about a goal-setting method that actually works for me—no pressure, no burnout.
I’m not a fan of New Year’s resolutions, so I share why I prefer quarterly goals and habit-based changes. Whether it’s training for a half marathon or just trying to stay consistent with hydration, breaking things down into smaller chunks helps me stay on track without feeling overwhelmed.
I also dive into other goal-setting methods like SMART goals and the 2% rule and how flexibility is key in making progress. If you’re already feeling off track with your resolutions, this episode is for you!
Takeaways
✅ New Year resolutions can create unnecessary pressure.
✅ Quarterly goals are more manageable and keep you engaged.
✅ Breaking down larger goals into smaller steps is effective.
✅ Focusing on one goal at a time prevents overwhelm.
✅ Flexibility is key in achieving your goals.
✅ Habit-based goals support larger objectives without deadlines.
✅ Introduce new habits gradually to avoid feeling overwhelmed.
✅ SMART goals provide clear and actionable targets.
✅ The 2% rule encourages incremental progress.
✅ Finding a personalized approach to goal setting is essential.I hope this episode gives you some fresh perspective on how to set goals in a way that feels doable and fun.
Let me know what works for you!
Season 1 of It’s Pretty Simple is officially wrapped up! 🎉
If you’ve been following along, you’ve heard practical tips on fitness, nutrition, and mindset that you can apply to your everyday life. From PCOS and emotional eating to building sustainable habits and creating a balanced workout routine, this season was all about making health simple and achievable.
Season 1 of It's Pretty Simple has been an amazing journey, and I want to take a moment to thank everyone who helped make it happen.
To all of my incredible guests – thank you for coming on the show and sharing your knowledge, insights, and unique stories.
You each played a huge role in making this season so special. 🙏 Your perspectives have inspired and educated me, and I know they've had the same impact on the listeners.
A special thank you to my business coach – your guidance has been invaluable in helping me bring this vision to life. I’m grateful for your support, and encouragement along the way.
And of course my editing team, thank you for dealing with all my changes and edits and last min requests 🙈
To all of you who tuned in – thank you for your continued support! Without you, none of this would be possible. I’m so grateful for each listener who has joined the conversation.
Season 1 has been unforgettable, I learnt a lot through the process and still am, and I couldn’t have done it without the amazing people involved.
Season 1 may be wrapped up, but there’s plenty of content to go back and listen to. If you missed any episodes, now’s the time to dive in and catch up. You won’t regret it! 🎧
Get ready for Season 2 – it’s going to be even better! 🔥
Launch date coming soon