In today's episode, we're diving into creating your 3 anchor routines for a successful winter arc and locking in before the new year. These 3 routines are ones that you should be able to complete 4 weeks out of the month, not 1 week out of the month perfectly. That means you need to have a solid routine that will allow you to show up, whether you have 10 minutes or 2 hours. If you want help building these out and really diving into routines that stick, join the podcast subscriptio...

In today's episode, we're diving into the foundations of locking in this winter and what areas of your fitness, health, and nutrition you should really be focusing on if you want to see results. Plus, we dive into how you can audit your habits and expand into better habits to accelerate your results. 1:1 Coaching Open Enrollment - 2 spots left 8-week Kickstart Program If you love these episodes but want more of the how — the systems, structure, and coaching behind the scenes, join...

In today's episode, we dive into your nutrition and ways to apply an effective staple, meal, or ingredient prep to fit your lifestyle. We chat about the essentials when it comes to your nutrition as a whole and why you need to plan ahead to reach your goals. I also answer all your questions from the IG q&a box around meal prep and nutrition! 1:1 coaching fall spots now available Watch on YouTube Share feedback/send fanmail Get the Transformation Roadmap - The 10 part se...

In today's episode, I'll be sharing how to adjust your habits and areas to focus on to lock in October-December and reach your goals this winter! I talk about how to get more consistent with your daily routines, adjusting your focus from motivation to consistency, and how to apply simple habits to your nutrition to stay consistent. Transformation series roadmap 5 spots for coaching left this year Share feedback/send fanmail Get the Transformation Roadmap - The 10 part series to b...

In today's episode, we're talking about creating a fitness and nutrition routine that fits your lifestyle, especially when you're busy. We chat all about how to make quick meals, quality over quantity in workouts, and making your habits repeatable and systemized. Watch the podcast on my YouTube! Coaching/links/transformation roadmap down below: Share feedback/send fanmail Get the Transformation Roadmap - The 10 part series to building your plan to lose fat and build muscle mass. ...

In today’s episode of Balance and Barbells, I’m breaking down one of the most misunderstood goals in fitness: body recomposition. Recomp, building muscle while losing fat, is possible, but it doesn’t happen with quick fixes, crash diets, or endless cardio. It takes a smart training plan, the right fueling strategy, and enough patience to let your body actually adapt. Inside this episode, I’ll cover: What body recomposition really means and how it’s different from traditional “weight loss”How ...

In this episode we are putting it all together. You will learn how to identify your biggest struggle, choose one action step that makes sense for your lifestyle, and commit to a change that actually lasts. This episode is about turning everything from the Transformation Roadmap into a plan that is clear, simple, and realistic for you. Share feedback/send fanmail Get the Transformation Roadmap follow-along guide- the 10-part series designed to help you get out of your plateau, to stop being st...

In this episode we are talking about the real reasons progress stalls. You will learn how to audit your nutrition, workouts, and daily habits so you can see where you are falling short. This conversation helps you spot the struggles that keep showing up and understand what is actually keeping you stuck. This is the first step in creating your transformation roadmap. Make sure you grab the roadmap and join the group (It's free) Join the Free girls chat Grab the Transformation Roadmap PDFS...

In this episode we are talking about how to stop spinning your wheels in the gym. You will hear why progressive overload changes your body, how to track a few key lifts, and the difference between showing up randomly versus training with structure. Join the Free girls chat Grab the Transformation Roadmap PDFShare feedback/send fanmail Get the Transformation Roadmap follow-along guide- the 10-part series designed to help you get out of your plateau, to stop being stuck, and build a plan t...

In this episode we are talking about the myths that hold women back. You will hear the truth about carbs, eating late at night, and low calorie diets, plus how to replace those beliefs with facts that actually move you forward. Share feedback/send fanmail Get the Transformation Roadmap follow-along guide- the 10-part series designed to help you get out of your plateau, to stop being stuck, and build a plan to get you the results you want and keep working for. Join the waitlist for the 8...

In this episode we are talking about the habits that keep you consistent when motivation fades. You will hear how to pick one non negotiable habit, how to stack it with something you already do, and how to track it so it becomes part of your daily routine. Join the Free girls chat Grab the Transformation Roadmap PDFShare feedback/send fanmail Get the Transformation Roadmap follow-along guide- the 10-part series designed to help you get out of your plateau, to stop being stuck, and build ...

In this episode, we are talking about how to make fitness work for the long run. You will hear how to tell if your current plan is realistic, how to build flexibility into your nutrition and workouts, and how to adjust your plan so you can finally stop starting over. Join the Free girls chat Grab the Transformation Roadmap PDFShare feedback/send fanmail Get the Transformation Roadmap follow-along guide- the 10-part series designed to help you get out of your plateau, to stop being stuck,...

In this episode we are talking about why muscle is the key to real body change. You will hear how strength training fuels your metabolism, how to track your lifts for progress, and how proper fueling makes you stronger and helps you recover. Join the Free girls chat Grab the Transformation Roadmap PDF Share feedback/send fanmail Get the Transformation Roadmap follow-along guide- the 10-part series designed to help you get out of your plateau, to stop being stuck, and build a plan to get you t...

In this episode, we are talking about the thought patterns that keep you stuck and how to shift them. You will hear how to reframe the “all or nothing” mindset, why perfection is not required, and how to build consistency even when motivation fades. This episode gives you practical ways to create a mindset that supports progress instead of holding you back. Share feedback/send fanmail Get the Transformation Roadmap follow-along guide- the 10-part series designed to help you get out of your pl...

Welcome to the transformation series!! This is a 10-part series designed to help you break out of your plateau, see results from your efforts, and create a solid plan for yourself tailored to the outcome you want. Through this 10-part series, you will be guided by deep-dive episodes that help you identify your exact pain points, bad habits, and restructure your plan to achieve results. You can grab the Transformation Roadmap Blueprint to follow along and create your transformation...

In this episode we are talking about how your metabolism works and why it may be slowing you down. You will hear how under eating impacts energy and cravings, why protein matters, and how to start fueling in a way that supports fat loss and recovery. Join the Free girls chat Grab the Transformation Roadmap PDFShare feedback/send fanmail Get the Transformation Roadmap follow-along guide- the 10-part series designed to help you get out of your plateau, to stop being stuck, and build a plan...

In this episode we are talking about how to measure progress the right way. You will hear why the scale is only one piece of the picture, what else to track, and how to notice wins that prove you are moving forward even when the scale does not change. Join the Free girls chat Grab the Transformation Roadmap PDFShare feedback/send fanmail Get the Transformation Roadmap follow-along guide- the 10-part series designed to help you get out of your plateau, to stop being stuck, and build a pla...

September is one of the best times to get a head start on your goals before the New Year, instead of waiting. In this episode, we chat all about resetting this fall and the key things to focus on to see results before the new year. Share feedback/send fanmail Free 7-day Reset Challenge - 7-day workout plan with video-guided workouts in my fitness app The Reset Method- A simple plan to reset your habits, stop starting over, and finally make progress complete with morning/eveni...

In today's episode, we break down what is preventing you from seeing results and keeping you stuck in the same cycle. If this is you: Straying from the plan every weekend Starting over every Monday You're working out consistently but not seeing results You're not sure what to eat and feel overwhelmed with nutrition Then this episode is for you! Don't forget - The fit for fall challenge starts September 6th! Payment options start as low as $18. Fit for Fall 6 we...

In today's episode, I break down exactly why you're not seeing progress from the 3 most common reasons I see as an online fitness coach. Freebies: Grab the Reset Method Get your Macros Calculated by me Fit morning routine blueprint 50 high protein recipes + meal building formula Share feedback/send fanmail Free 7-day Reset Challenge - 7-day workout plan with video-guided workouts in my fitness app The Reset Method- A simple plan to reset your habits, stop starting over, and finally...