It’s that time of year again - the holiday season is upon us! While the holidays can be fun and cozy, they can also be a LOT. The endless events, extra time with family, and food EVERYWHERE, it’s no wonder you feel overwhelmed on your fitness journey. The truth though? You’re allowed to have BOUNDARIES. You can enjoy the holidays and stay aligned with your goals! Setting boundaries isn’t about being “that” person who ruins the fun - it’s about protecting your peace. You don’t owe ...

Let’s be real - getting “back on track” after something hard (whether it’s a surgery, illness, pregnancy, or just life throwing you a massive curveball) can feel nearly impossible. I’ve had my fair share of those moments lately. My body, my mind, and my emotions have been through a LOT over this last year honestly. The truth though? You’re not starting from zero, and you haven’t “lost” all your progress when you’re coming back from {xyz}. You don’t need to “bounce back “ - you...

I’m excited to do another fun Q&A, all about the PHYSICAL side of fitness! We’re talking lifting, cardio, muscle growth, and the questions that always seem to come up when you’re trying to “do it all.” Maybe you’ve wondered whether your 10K steps and extra cardio are ruining your gains. Maybe you’ve thought you needed to overhaul your split (and change up your workouts every month), or you’re struggling with working out through burnout. If any of that sounds famili...

Last week, we talked all about fall routines and the mental and physical reset that comes with this season. Now…it’s time to talk all things FOOD! Let’s be honest - fall brings out alllll the apple-cinnamon and pumpkin-everything vibes, along with cozy soups, casseroles, and more. But…it’s also the time when so many of us are ready to get back on track with our nutrition and meal prep! Honestly though, food does NOT need to be “Pinterest-perfect”. You don’t *need* to spend hours on aest...

Fall has officially arrived! Even though it’s not the start of a new year, it somehow “feels” like one, you know? There’s just something about this season that feels fresh, intentional…and grounding. I’ll be honest - I’ve always been (and always will be) a summer girl! I looove all things summer, and I’ve really worked on shifting my mindset to not “dread” fall (because honestly, winter and the cold is what I really dread). I’ve started leaning into what fall actually offers...

If you’ve been listening to the podcast regularly or following me on social media, you know this year has been quite a roller coaster for me health-wise. I’ve been way more consistent with my macros lately, and I’m easing into a build season this fall, but to be real with you…it’s been a STRUGGLE. From crazy perimenopause symptoms to blood pressure issues and feeling like my body just isn’t responding the way it used to, I’ve had to figure it out, out one step at a time. I’ve made necessa...

I’m excited to wrap up the macros series with a fun Q&A - I received several awesome questions I knew I had to answer here! If you’ve ever struggled with your “ideal” macro ratios, how to hit protein targets without going over on calories, or you’re looking for clever ways to add calorie-dense, nourishing snacks into your day, I’m diving into ALL of these in this episode. I know it can feel overwhelming or confusing when it comes to macro calculations (this is something I hear often)....

Tracking macros is not about perfection - it’s about consistency. I hear from sooo many women who feel like they can only track when life is calm, predictable, and “perfect.” But..let’s be real. Life never ACTUALLY looks like that! There will always be dinners out, trips, holidays, etc. - you name it. That’s why tracking should fit into your REAL life (not the other way around). Ultimately, you can’t mess up macro tracking…unless you quit. It’s a skill (just like anything else), a...

I’m excited to keep our macros series rolling today, because it’s not enough to just “know” what macros are. The magic happens when you actually START tracking them! This isn’t about being “perfect”, or obsessing over every bite. It’s about awareness, creating habits, and finally understanding how your nutrition lines up with your goals. If you’ve ever felt like tracking was “too much,” overwhelming, or just plain confusing, this episode is going to make it feel sooo much more...

If you’ve ever felt confused about what protein, carbs, and fats actually do in your body, you’re NOT alone. Diet culture has made it way too easy to fear carbs, avoid fats, and under-eat protein. The truth though? You need all THREE if you want lasting results on your fitness journey! Once I really learned about macros and how to apply them in my everyday life, my body started changing in the ways I wanted it to. That’s exactly what I want for you, too, and why I’m “decoding” macro...

I’m PUMPED to be kicking off a brand-new series on the podcast, all about…MACROS! If you’ve been putting in the work at the gym, but still aren’t seeing the results you want, chances are your nutrition isn’t actually supporting your goals. That’s where really understanding macros comes in (and why I’m here to help unf*ck them for you)! You may be wondering “WTF are macros, really?!”. Basically, macronutrients are what food is made of - protein, carbs, and fats. They’re not another fad d...

For this episode, I’m digging DEEPER into the conversations we’ve recently had around nutrition phases, mindset, and the bigger picture of structuring your year with intention. I want to break your questions down here, so you can apply these strategies to YOUR real life! We’re covering everything from how to set up your phases, how your workouts should shift for a cut, build, or maintenance, and how to plan for upcoming vacations. We’re also diving into why you can stay motivated ...

If you caught last week’s episode about structuring your year nutritionally for body recomp, this one’s your MINDSET wake-up call! This journey isn’t *just* about eating less, doing more cardio, and shrinking yourself into oblivion. That cycle of always dieting, cutting out foods, and feeling like you can’t do anything fun? It SUCKS, and is basically a one-way ticket to burnout! Here’s the truth: each nutritional phase (build, maintenance, deficit) comes with its own mental shifts and exp...

If you’ve ever wondered how I manage to feel good, look good, AND still enjoy my life year-round, today’s episode is for you! It’s not “magic”, or luck, or any big secret honestly. It’s intentional nutrition phases that I’m very strategic with, and have been dialing in for YEARS. And nooo - this doesn’t mean I’m living in “diet mode” or obsessing about my food 24/7. This allows me flexibility and food freedom, because I have a plan with “wiggle room”. Before you do any of this though, y...

I’m excited to welcome Liz Plosser to the podcast today! Liz has worked in health and media for years, from Self Magazine to stepping into her own brand to help women get stronger, healthier, and more empowered. She’s a mom, she’s been through the journey herself, and she gets it - especially the protein struggle we ALL deal with! In today’s episode, we dive deep into essential amino acids (EAAs), and why they’re such a game-changer for women. If you’re wondering WHY you may need these, t...

I honestly can’t believe I’m saying this…but today’s episode is #200. And as of this week, we’ve officially hit 1 MILLION DOWNLOADS for Unf*ck Your Fitness. I’m not usually at a loss for words, but I’m feeling that way right now! To celebrate this huge milestone, I wanted to do a fun Q&A episode, based on your questions from Instagram! I’m answering everything from what motivates me now, to how I track on vacation, my favorite self-tanner, podcasts, and more. I’ve been reflecting a ...

You’ve probably heard the term “refeed day” thrown around. It may sound intriguing, especially if you’re deep into a cut and feeling drained. But…what *actually* is a refeed day, and do you need one? I talked about it a bit in the last episode (go listen to ep. 198 first if you haven’t yet), but I want to dive deeper in this episode! First off, a refeed day is NOT a cheat day, and it’s definitely not a license to binge. When done right, it’s a short and strategic break from your c...

I was recently asked the question “Should I refeed once a week if I’m in a calorie deficit?” I love this question (I always love when you send me your questions btw!), but honestly…it depends. Like most things in the health and fitness world, there’s no “one-size-fits-all” answer. Before you start talking about refeed days, carb cycling, or any other advanced strategies, you’ve got to ask yourself an important question: “Am I even in a consistent deficit to begin with?” The reality is...

Ever feel like your thoughts about food are nonstop? Like… you’re constantly thinking about what you should or shouldn’t eat, even when you're not hungry? That’s food noise, and those unwanted, intrusive thoughts about food that can seriously mess with your day-to-day life. I’ve had plenty of my own experiences with food noise (especially my early mom years when I chose to regularly dig my son’s pizza crust out of the trash - yep, true story)!! Diet culture really created shame ar...

Something that is NOT talked about enough is the emotional rollercoaster that comes with cleaning out your closet, because…it’s never *just* about the clothes. I recently tried on some of my favorite shorts that I’ve had for years, and they just fit…differently. I started spiraling, and my thoughts were going everywhere from “Should I keep them?”, to “Should I try to shrink myself back into them?!” Talk about a total mindf*ck moment!! The truth is, our bodies change, even when we’re get...