In this episode of Life Rewired, Kristina shares how to confidently eat out without derailing your goals. Instead of stressing about restaurant meals, she explains how to approach them with intention using her Balanced Habits framework: looking up the menu ahead of time, prelogging in MyFitnessPal, and building your day around your dinner with protein, fiber, and hydration.
She walks through simple strategies for staying balanced: front-load your day with Whole/Goal foods, move your body, and make smart swaps at the restaurant like grilled over fried, veggies over fries, and sauces on the side. Kristina also emphasizes letting go of guilt if you eat more than planned, what matters most is consistency, not perfection.
Her final takeaway: balance creates sustainability. When you follow the 80/20 rule - 80% Whole/Goal foods and 20% Soul foods, you can enjoy meals out, stay on track, and build a healthy lifestyle that lasts long term!
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In this episode of Life Rewired, Kristina explores what it truly takes to create lasting transformation and why it all starts in your mind. So many people focus on perfect workouts or dialed-in nutrition, but real change doesn’t stick until your mindset shifts. You can’t build a new body or a new life from the same identity that created the old one.
Kristina breaks down the five mindset shifts that lead to real, lasting transformation, the kind that not only changes how you look, but who you become in the process. She begins by explaining why you have to believe before you see it, because belief creates evidence, not the other way around. Every time you show up and follow through on a commitment, even when motivation is low, you’re proving to yourself that you can be trusted and that’s where confidence is built.
Next, she unpacks why consistency will always beat intensity. Transformation doesn’t come from doing everything at once; it comes from doing the right things, consistently, for long enough to let them compound. Kristina also shares how one of the simplest mindset shift, changing “I have to” into “I get to” can completely transform how you experience discipline. Gratitude turns effort into opportunity, and when you start enjoying the process, you stop needing constant motivation to show up.
True change happens when you start living in integrity with your goals and act like the person you want to become now. This week, she challenges you to pick one mindset shift and apply it in your daily life, whether it’s reframing a workout, catching a negative thought, or simply celebrating consistency. Because when you rewire your mind, you rewire your entire life!
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In this episode of Life Rewired, Kristina dives into one of the biggest reasons women feel stuck in their health and fitness journey: the never-ending diet culture loop. From constant restriction to chasing smaller numbers on the scale, she unpacks why traditional diet culture fails us and how it keeps so many women feeling frustrated, burnt out, and disconnected from their bodies.
Kristina breaks down what really happens when you’ve spent years under-eating, overtraining, or relying on quick fixes and why your metabolism slows down, not because it’s “broken,” but because it’s protecting you. She explains how to rebuild your foundation through nourishment, balance, and the long-game approach that Built & Balanced is known for.
You’ll learn why sustainable results come from consistency, not perfection, and how to shift your focus from “how fast can I lose weight?” to “how can I feel my best every day?” Kristina shares how to play the long game by rebuilding your metabolism and prioritizing recovery, which actually creates balance that lasts.
She also shares her own experiences with diet culture, how she’s been through phases of looking her “leanest” while feeling her worst, and why real transformation starts when you begin chasing how you feel rather than just how you look. By the end of this episode, you’ll be inspired to reframe what success looks like in your personal health and fitness journey.
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In this episode, Kristina breaks down one of the most common questions she gets as a coach: “How do I know if I’m lifting heavy enough?” Learning how to gauge intensity is one of the biggest game-changers in the gym, and today’s episode is all about helping you understand what the right weight should feel like.
Kristina explains what RPE (Rate of Perceived Exertion) actually means, how to use it to measure effort, and how to find that balance between training hard and recovering well.
She walks through exactly how to choose your starting weights, how to know when to go heavier or lighter, and how to progress week after week without burning out. You’ll also hear her favorite real-life examples for upper body, lower body, and core movements, plus how to apply the RPE scale to your own workouts so you can train smarter, build confidence, and finally stop second-guessing yourself in the gym.
If you’ve been showing up to your workouts but wondering whether you’re pushing hard enough (or too hard), this episode will help you understand how to train intentionally and make progress that actually sticks!
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In this month’s Q&A episode, Kristina dives into the questions she hears most often from women working hard on their health and fitness but feeling stuck in the process. She unpacks why eating “healthy” isn’t always the same as eating for your goals and what to look for if the scale refuses to move.
She shares why protein is such a game-changer, how much you really need, and practical ways to hit your goal without eating chicken every meal. Kristina also tackles the challenge of enjoying weekends, vacations, and date nights without losing progress by showing you how balance, not perfection, is what truly drives results.
The conversation then shifts to macros and how to use tracking as a tool rather than a rule, giving you awareness without obsession. For busy seasons of life, Kristina breaks down the power of non-negotiables and why doing “something” will always move you forward more than aiming for perfect consistency. And finally, she discusses cravings, emotional eating, and sweets, offering strategies to handle them without guilt while building more freedom and balance into your nutrition. If you’re looking for clarity, practical tools, and a reminder that consistency is built on simple habits, this episode is one you don’t want to miss.
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As we head into the final stretch of the year, it’s easy to slip into “I’ll start fresh in the new year” mode. But what if you used these last three months to actually build the discipline, confidence, and self-mastery you’ve been chasing all year long?
In this episode of Life Rewired, Kristina shares a three-month framework designed to help you end 2025 stronger than you started. Instead of waiting for New Year’s resolutions, you’ll learn how to reset, push yourself, and step into your future self before the ball even drops.
October is about mastering the basics and laying a solid foundation with small non-negotiables like consistent wake-up times, hydration, and limiting social media. November shifts into Kristina’s favorite pillar 'doing hard things' by embracing resistance, building grit, and pushing yourself outside your comfort zone both in fitness and in life.
December closes it all out with self-mastery, where you lock in the habits you’ve built, reclaim wasted time, and step into the identity of the disciplined, confident version of yourself.
By the time the year ends, you’ll be showing up as your future self rather than waiting for January to start over. If you’ve been looking for a way to stay consistent through the holidays, build momentum instead of losing it, and finish the year with real progress, this episode is for you.
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In this week’s episode, Kristina dives into what it really takes to build your future self. Not through quick fixes or waiting for the “perfect time,” but through the daily promises you keep with yourself. She shares how consistency, confidence, and character are built when no one is watching, and why the small choices you make today become the foundation of the person you’re becoming.
Kristina unpacks the role of habits as the building blocks of transformation, drawing on insights from Atomic Habits by James Clear. She then explores the mindset shifts needed to overcome self-sabotage, highlighting powerful lessons from The Mountain Is You by Brianna Wiest. The conversation moves deeper into the often-overlooked inner work, where Kristina explains how healing, stress management, and boundaries play just as big a role in fitness and wellness as nutrition and training.
To close, she explores the practice of envisioning “Future You” through intentional action and alignment, guided by tools like manifestation, affirmations, and visualization. Drawing inspiration from Manifest by Roxie Nafousi , she shows how embodying your future self today creates lasting transformation.
This episode is a reminder that Future You isn’t built in a day; they're built through consistency, confidence, and the daily choices that honor your goals. Kristina challenges listeners to keep one small promise to themselves this week, whether it’s moving for 10 minutes, prepping a meal, or journaling before bed. Every action is a vote for the version of yourself you’re creating.
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In this episode of Life Rewired, Kristina is sharing the real story behind her health and fitness journey, not just the progress or the highlight reel, but the missteps, the mindset traps, and the lessons she wishes someone had told her sooner.
From restricting food and chasing smaller at all costs, to thinking she had to be 100% all the time or not at all, Kristina learned a lot the hard way. She ignored her body’s signals, burned herself out, under-fueled, and let an outdated identity keep her stuck in cycles that didn’t serve her.
Now, she’s walking you through the exact mistakes she made so you don’t have to repeat them. Whether you’re just starting out or feel like you keep “falling off,” this episode is your reminder: you’re not behind, you’re evolving, and you’re doing better than you give yourself credit for.
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Kristina breaks down her signature Balanced 3 Method: a simple, effective framework designed to help you stay consistent with your health and fitness goals, without relying on perfection or obsessing over tracking. If you’ve ever felt overwhelmed by macros, unsure where to start, or stuck in the all-or-nothing mindset, this episode is for you.
The Balanced 3 focuses on three powerful anchor habits: eating 25–30g of fiber daily to support digestion and hormones, hitting a minimum of ~100g of protein (or a palm-sized portion at each meal) to fuel lean muscle and recovery, and incorporating 8–10K steps or intentional movement into your day to support metabolism, blood sugar, and stress.
These habits are simple, but when practiced consistently, they drive real transformation. Kristina shares how to hit each target without needing to track every gram using visual cues like “plants at every plate” and “a palm of protein per meal,” plus real-life strategies for stacking walks into a busy schedule.
The Balanced 3 isn’t about being perfect; it’s about building a repeatable systems that align with our goals even during travel, holidays, or stressful seasons. Whether you’re tracking macros or not, these three habits keep you grounded, energized, and building momentum on your health and fitness journey for life.
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In this month’s Q&A, Kristina is walking through your most asked questions and breaking them down into practical, science-backed advice you can actually use.
She will cover everything from the benefits of sauna therapy and how heat exposure can support recovery, stress management, and overall wellness, to what it looks like to start from ground zero with fitness and nutrition when you feel like you’re beginning all over again.
Kris also shares her experience with color analysis and why adding more variety and vibrancy to your meals matters for your hormones, gut health, and energy levels.
Additionally, we’re exploring the potential reasons behind weight gain, how to identify the root causes, and practical steps to address them in a realistic and sustainable manner.
Whether you’re tuning in no fluff strategies or just need the reminder that you’re not alone in figuring this out, this episode is packed with insights to help you move forward with confidence.
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In life, we go through many different seasons, and your fitness journey should reflect that, adapting with you. In this episode, Kristina shares how she has broken free from the all-or-nothing mindset and teaches you how to stay consistent even when life feels chaotic.
Whether it’s summer travel, a packed work schedule, or navigating personal challenges, you don’t need perfect conditions to keep moving forward.
She shares the “dimmer switch” mindset that’s helped her and clients stop starting over every time life gets busy. You’ll learn how to turn your effort up or down based on your season, instead of switching it off completely.
Kristina shares strategies for setting realistic minimums, finding simple anchors while traveling, and using the “Pick 3” rule to get back on track fast when you feel overwhelmed.
If you’ve been struggling to stick with your workouts, nutrition, or habits because life keeps getting in the way, this episode will give you a flexible framework that works in any season. You’ll walk away with practical strategies to create momentum without burnout, plus the mindset shifts that make consistency feel doable even in your busiest months.
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In this episode, we’re diving into the importance of mastering your PM routine to end your day with intention. While morning routines may seem to get all the attention, I believe that how you end your day plays a huge role in your recovery, hormone health, and how you feel the next morning.
I walk you through the building blocks of an effective nighttime wind-down: transitioning out of work mode, fueling your body properly for recovery, calming your nervous system, and creating simple rituals that signal to your body it’s safe to wind down and rest.
Whether you’re juggling work, kids, workouts, or just trying to quiet a busy mind, this episode will give you practical tools to create a realistic PM routine that supports your goals. Think of this as your guide to ending the day with purpose so you can wake up feeling refreshed and in control.
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In this episode, we’re diving into one of my favorite game-changing habits: morning routines. This isn’t about waking up at 5 AM and grinding through a 20-step checklist. Instead, we’re talking about how to create a realistic and intentional routine that supports your energy, mindset, and goals without the overwhelm.
I break down why most morning routines fail, the purpose they should serve, and how to build one that truly works for you. You’ll learn how to identify how you want to feel in the morning and choose simple, effective habits that align with that.
I share some of my favorite realistic routine ideas (including my own current morning flow), and offer mindset reframes for those inevitable off days. Because at the end of the day, consistency beats perfection and your morning routine should fill your cup, not drain it. If you’re ready to stop snoozing on your goals and start your day with intention, this one’s for you.
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In today’s episode, we’re diving into a topic that many women on their fitness journey can benefit from: stepping into the strong girl era. If you’ve ever felt stuck chasing smaller: smaller waist, smaller jeans, smaller portions, this conversation is going to shift your perspective when it comes to training.
Because what if, instead of constantly trying to shrink, you chose to grow? It’s about becoming the version of you who moves with confidence, eats to fuel your body rather than restrict it, and shows up for yourself out of self-respect, not self-hate or restriction.
Shifting from a mindset of shrinking to one of growing is so powerful. It means letting go of the obsession with the scale and focusing instead on how strong and powerful you feel, how much weight you can lift, and how energized you are throughout your day.
Training for strength doesn’t just transform your physique; it transforms your entire mindset and life. You start building resilience both in and out of the gym, viewing your body as capable, and learning to trust yourself because you see your true potential truly.
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In this Q&A-style episode of Life Rewired, Kristina answers real questions from clients, DMs, and check-ins covering everything from reverse dieting to hormone health and breaking up with perfectionism.
She kicks things off by addressing a common frustration: why your hormones might still be off even when you're "doing everything right." Spoiler: clean eating and workouts are only part of the picture. She dives into the role of stress, blood sugar, and sleep, then transitions into bloat, explaining how gut health issues (like low stomach acid or dysbiosis) can still show up even when your meals are nutrient-dense.
Kristina then talks through how to stay consistent without falling into the perfectionist trap, reminding us that the 80/20 rule is where real results happen. She breaks down how to know if a reverse diet is right for you, what a hormone-friendly workout split looks like, and how long it actually takes to feel better. She also answers a nuanced question about healing hormones while on birth control, giving actionable tips for replenishing nutrients and supporting your body.
This episode is packed with actionable takeaways for anyone navigating fatigue, plateaued progress, or the pressure to do it all perfectly.
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BUILT & BALANCED GROUP COACHING:
https://builtgroupcoaching.my.canva.site/
BUILT AND BALANCED VIP COACHING:
BUILT & BALANCED NEWSLETTER:
https://builtandbalanced.kit.com/dd0f3197cc
EVERYDAY ATHLETE COACHING:
EVERYDAY ATHLETE NEWSLETTER: https://everyday-athlete.ck.page/55f3c4e52f
LIFE REWIRED IG:
https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link
KRIS IG:
https://www.instagram.com/kristinaturnure/?hl=en
ZACH IG:
https://instagram.com/zachturnure/?hl=en
PTULA: DISCOUNT CODE KRISTINAT
PROMIX: DISCOUNT CODE KRISTINAKOVACSFITNESS FOR 10% OFF
https://promixnutrition.com/KRISTINAKOVACSFITNESS
In this episode of Life Rewired, Kristina unpacks why you might be “doing everything right." Tracking macros, hitting your workouts and steps, eating clean, and staying hydrated, without seeing a change on the scale. She explains how chronic under-fueling, paired with overtraining, can spike cortisol and stall fat loss, why hidden calorie surpluses occur on weekends, and how a lack of progressive overload in workouts can leave you spinning your wheels.
Beyond calories, Kristina dives into hormonal hurdles (think estrogen dominance, thyroid imbalance, high cortisol), gut inflammation that impairs nutrient absorption, and the impact of poor sleep and unmanaged stress. She wraps up with four actionable steps to help you achieve the progress you're after on your own fitness journey.
WATCH ON YOUTUBE:
https://www.youtube.com/@kristinaturnure/podcasts
NASH BARS:
BUILT & BALANCED GROUP COACHING:
https://builtgroupcoaching.my.canva.site/
BUILT AND BALANCED VIP COACHING:
BUILT & BALANCED NEWSLETTER:
https://builtandbalanced.kit.com/dd0f3197cc
EVERYDAY ATHLETE COACHING:
EVERYDAY ATHLETE NEWSLETTER: https://everyday-athlete.ck.page/55f3c4e52f
LIFE REWIRED IG:
https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link
KRIS IG:
https://www.instagram.com/kristinaturnure/?hl=en
ZACH IG:
https://instagram.com/zachturnure/?hl=en
PTULA: DISCOUNT CODE KRISTINAT
PROMIX: DISCOUNT CODE KRISTINAKOVACSFITNESS FOR 10% OFF
https://promixnutrition.com/KRISTINAKOVACSFITNESS
In today’s episode, Kristina is clearing up one of the most common misconceptions that she sees in the health and fitness space: the difference between weight loss and fat loss.
These two terms get used interchangeably all the time, but they are not the same thing and confusing them could be the reason you feel stuck, even when you’re doing “everything right.”
She breaks down exactly what weight loss is, which includes not just fat but also muscle, water, and food volume. She also explains why crash diets often lead to quick scale drops that don’t actually reflect real, sustainable progress.
Then Kristina gets into what fat loss really looks like: losing body fat while preserving lean muscle, so you look tighter, feel stronger, and support your long-term metabolism.
You’ll learn why it's important to focus on body composition, not just the number on the scale, and how to achieve fat loss through 5 tangible steps.
If you’ve ever felt discouraged by the scale or confused about whether your plan is “working,” this episode will give you the clarity and strategy you need to move forward with confidence. Part two will discuss why you're not seeing progress, even if you're "doing all the right things," so be sure to tune in next week!
WATCH ON YOUTUBE:
https://www.youtube.com/@kristinaturnure/podcasts
NASH BARS:
BUILT & BALANCED GROUP COACHING:
https://builtgroupcoaching.my.canva.site/
BUILT AND BALANCED VIP COACHING:
BUILT & BALANCED NEWSLETTER:
https://builtandbalanced.kit.com/dd0f3197cc
EVERYDAY ATHLETE COACHING:
EVERYDAY ATHLETE NEWSLETTER: https://everyday-athlete.ck.page/55f3c4e52f
LIFE REWIRED IG:
https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link
ZACH IG:
https://instagram.com/zachturnure/?hl=en
KRIS IG:
https://www.instagram.com/kristinaturnure/?hl=en
PTULA: DISCOUNT CODE KRISTINAT
PROMIX: DISCOUNT CODE KRISTINAKOVACSFITNESS FOR 10% OFF
In this episode of Life Rewired, Kristina pulls back the curtain on a chapter of her life that many high-achieving women will relate to... burnout. As a business owner, coach, and someone with ADHD, she opens up about what it felt like to constantly push through exhaustion, rely on caffeine to stay focused, only to feel more depleted and dysregulated.
She shares the exact nervous system tools that helped her shift out of chronic fight-or-flight mode and into a state of balance, where her energy, blood sugar, hormones, and mindset finally started to align. From breathwork and morning routines to boundaries with caffeine and screen time, Kristina lays out actionable steps to help you step out of survival mode.
Whether you’re feeling wired but tired, emotionally reactive, or like you’ve hit a plateau despite doing “everything right,” this episode will help you understand how nervous system regulation is the missing piece to lasting results. You’ll learn how to recognize the subtle signs of dysregulation, how it impacts your metabolism and hormones, and how to start healing with simple, sustainable habits that fit into real life.
NASH BARS:
BUILT & BALANCED GROUP COACHING:
https://builtgroupcoaching.my.canva.site/
BUILT AND BALANCED VIP COACHING:
BUILT & BALANCED NEWSLETTER:
https://builtandbalanced.kit.com/dd0f3197cc
EVERYDAY ATHLETE COACHING:
EVERYDAY ATHLETE NEWSLETTER: https://everyday-athlete.ck.page/55f3c4e52f
LIFE REWIRED IG:
https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link
ZACH IG:
https://instagram.com/zachturnure/?hl=en
KRIS IG:
https://www.instagram.com/kristinaturnure/?hl=en
PTULA: DISCOUNT CODE KRISTINAT
PROMIX: DISCOUNT CODE KRISTINAKOVACSFITNESS FOR 10% OFF
https://promixnutrition.com/KRISTINAKOVACSFITNESS
CHRISTINA MAMRAK (B&B MEDITATION LIBRARY CREATOR AND CLIENT):
https://www.instagram.com/christinamamrak/?hl=en
In this month’s Q&A episode, we’re diving into the most asked questions from our community, covering everything from navigating alcohol in a balanced lifestyle to supporting your body during the luteal phase of your cycle.
Kristina gets real about how often she drinks, how to keep your goals intact without feeling restricted, and the mindset shift that helps you stay consistent without the all-or-nothing pressure.
Plus, we touch on metabolism “boosters” and what really moves the needle when it comes to supporting a healthy, thriving metabolism long-term. Whether you're looking for cycle support, sustainable fat loss tips, or clarity around your healthy habits, this episode is for you. Tune in and let’s rewire the way you think about balance, fitness, and what it really means to live well!
NASH BARS:
EVERYDAY ATHLETE COACHING:
EVERYDAY ATHLETE NEWSLETTER: https://everyday-athlete.ck.page/55f3c4e52f
BUILT AND BALANCED COACHING:
Https://docs.google.com/forms/d/e/1FAIpQLScV_IGO2VhRV415iIsiHz6TGr76wuH-loG2eGt068pZG474qw/viewform
BUILT & BALANCED NEWSLETTER:
https://builtandbalanced.kit.com/dd0f3197cc
LIFE REWIRED IG:
https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link
ZACH IG:
https://instagram.com/zachturnure/?hl=en
KRIS IG:
https://www.instagram.com/kristinaturnure/?hl=en
PTULA: DISCOUNT CODE KRISTINAT
PROMIX: DISCOUNT CODE KRISTINAKOVACSFITNESS FOR 10% OFF
https://promixnutrition.com/KRISTINAKOVACSFITNESS
In this episode, Kristina shares her top tips and game plan to stay on track during the holidays without falling into the all-or-nothing trap. Whether it’s Memorial Day, the 4th of July, Thanksgiving, or just a weekend BBQ, you don’t have to choose between being "perfect" or completely going off the rails.
There’s a sustainable, balanced middle ground that allows you to enjoy the moment while still acting in alignment with your goals. She breaks down mindset shifts, practical strategies for navigating workouts and meals, tips for managing alcohol intake, and how to confidently handle any unsolicited comments from friends or family.
Kristina also outlines four different nutrition approaches to choose from depending on your current goals, so you can stay flexible without sacrificing progress. Reminder, your health and fitness journey doesn’t have to pause when life gets busy. Focus on being intentional, staying present, and making 1% better choices so you can feel aligned, not restricted, on the other side of any holiday weekend.
NASH BARS:
EVERYDAY ATHLETE COACHING:
EVERYDAY ATHLETE NEWSLETTER: https://everyday-athlete.ck.page/55f3c4e52f
BUILT AND BALANCED COACHING:
Https://docs.google.com/forms/d/e/1FAIpQLScV_IGO2VhRV415iIsiHz6TGr76wuH-loG2eGt068pZG474qw/viewform
BUILT & BALANCED NEWSLETTER:
https://builtandbalanced.kit.com/dd0f3197cc
LIFE REWIRED IG:
https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_link
ZACH IG:
https://instagram.com/zachturnure/?hl=en
KRIS IG:
https://www.instagram.com/kristinaturnure/?hl=en
PTULA: DISCOUNT CODE KRISTINAT
PROMIX: DISCOUNT CODE KRISTINAKOVACSFITNESS FOR 10% OFF
https://promixnutrition.com/KRISTINAKOVACSFITNESS
