Tired of meal planning that feels like a full-time job? Same.

In this episode, I’m breaking down the real-life meal planning framework I use to make healthy meals that support fat loss without spending your whole Sunday meal prepping. Whether you're tracking macros or just trying to feed your family something nutritious before soccer practice, this simple strategy will save your sanity.

You’ll learn: ✔️ Why meal structuring is your secret weapon before you even plan ✔️ How to hit your protein goals without overcomplicating dinner ✔️ A 3-part framework to make fast, macro-balanced meals your family will actually eat ✔️ Real mom tips for working around picky eaters ✔️ How to cook smarter, not longer

Meal planning for busy moms doesn't have to mean prep + Tupperware + burnout. Fat loss meal planning can be simple when you build meals the right way. Healthy meals can be fast and kid-friendly, promise.

Want help making this fit your life and your goals? Grab a free 15-minute discovery call with me! We’ll chat about what’s working, what’s not, and whether my coaching program is a good next step. 📅 Book your call here

Links mentioned: 🎧 Join the Facebook community for more real-life mom health tips: Facebook Group 💪 Ready to get clear on your food and fitness goals? Check out my coaching program: Fit Lifestyle in a Box

Ever feel like the longer you try to lose weight, the harder it gets? Like your body is secretly sabotaging you, and someone flipped a switch to “slow metabolism mode”?

You’re not alone—and no, your metabolism isn't broken.

In this episode, we’re kicking off Part 1 of a 2-part metabolism series that breaks down what’s really going on when your fat loss slows down. I’m diving into a recent 2022 scientific review from the Journal of Strength and Conditioning Research by Martínez-Gómez & Roberts—but don’t worry, I’m translating the science into simple, relatable mom-speak.

Here’s what we cover in this episode:

✅ What your metabolism actually is (it’s more than just calories burned at the gym) ✅ Why your metabolism isn’t sabotaging you, but protecting you ✅ How your body adapts to a calorie deficit like a smart thermostat ✅ The role of hormones in slowing down your results—and why it’s not your fault ✅ The difference between resting energy, NEAT, and EAT ✅ Why your hunger skyrockets and energy tanks after a few weeks of dieting ✅ The truth about a “slow metabolism” and why you’re not broken

You’ll meet the key hormonal players in the fat loss journey—leptin, ghrelin, thyroid hormones, insulin, and cortisol—and learn how they work with your body to keep you alive, even when it feels like they’re working against your goals.

Spoiler: Your body isn’t broken. It’s brilliantly adaptive. But understanding how your metabolism works is the first step toward breaking through the plateau and learning how to lose weight in a way that’s actually sustainable.

This episode is for the mom who's:

• Eating healthy, working out, and still not seeing the scale budge

• Wondering if their slow metabolism is to blame

• Feeling frustrated, hungry, tired, and confused about what to do next

• Ready to understand the why behind their fat loss challenges

Stay tuned for Part 2, where I’ll walk you through practical strategies to support your metabolism while still seeing progress. We’ll talk about how to reduce or delay metabolic adaptation, and how to make fat loss doable (and not miserable).

• Join the Free Facebook Community: facebook.com/groups/strengthtrainingformoms

• Book a Discovery Call: Click here to chat about your goals

• Research article discussed in episode.

• Ready for a realistic, sustainable plan? Learn more about Fit Lifestyle in a Box 1:1 Coaching Program here

Wondering how heavy you should lift to actually build muscle? In this episode, we break down exactly how to know if your strength training is effective—and how to build muscle as a beginner without second-guessing your effort.

• Why muscle growth comes from challenging your body to adapt

• What “heavy enough” really means for you (hint: it’s different for every woman)

• How to use the RPE scale to measure training intensity

• Why keeping 2–3 reps “in the tank” is the sweet spot for muscle growth

If you’re not seeing results, chances are you’re not lifting heavy enough for you. Let’s fix that.

👉 Book a free discovery call to learn about personalized coaching 👉 Join my free Facebook group to connect with other strong moms

Feeling stuck in your fat loss journey? In this episode, we talk about when it’s time to take a break from weight loss and why a maintenance phase can actually help you lose fat more effectively in the long run.

• How to know if your body needs a break from fat loss

• Why weight loss slows down over time

• Signs your energy, workouts, or mindset are suffering

• How a maintenance season supports long-term weight loss goals

Taking a break isn’t quitting—it’s a smart fat loss strategy that helps you reset physically and mentally.

👉 Book a free discovery call to chat about coaching 👉 Join my free Facebook group for support + motivation

Struggling with staying motivated on your weight loss journey? You’re not alone-and this episode is your wake-up call, mama.

Inside, I’m getting real about the diet cycle that keeps so many moms stuck: full of motivation one week, totally burned out the next. I’ll share a cringe-worthy diet story from my college years, explain why motivation alone won’t lead to fat loss, and show you what actually creates lasting results.

You’ll learn:

• Why motivation is not the secret to sustainable weight loss

• The 3 key areas moms need to focus on for real fat loss: mindset, strength training, and nutrition

• Simple habit shifts busy moms can start this week (no calorie counting required)

• The one-sentence mindset shift to rewire your brain for long-term success

If you’re tired of yo-yo dieting and want a fit lifestyle that actually works for a mom schedule, this episode is for you.

Resources Mentioned in This Episode:

• 📞 Book a free discovery call

• 🏋️‍♀️ Grab the No-Fear Weight Room Tour

• 🎯 Learn more about Fit Lifestyle in a Box 1:1 Coaching Program

• 👯‍♀️ Join the free Strength Training for Moms Community on Facebook

Feeling lost in the gym? In this episode, I’m breaking down common gym lingo—like barbell, brace, compound lifts, eccentric, and more-so you can walk in confident and crush your strength training workout.

Links & Resources:

Free Facebook Community

Fit Lifestyle In a Box Program

Book A Free Discovery Call

Strong App

If counting every calorie feels overwhelming, you’ll love this simple plate tweak that can help boost fat loss without adding stress.

Today, we’re talking about the underrated power of veggies—why they matter more than you think, how much you actually need, and easy ways to eat more without feeling like you’re chewing salad all day.

If you’re ready for fat loss to feel way more doable, this episode is for you.

Ready to take the next step?

• Join Fit Lifestyle in a Box – your blueprint for realistic fat loss habits

• Book a Free Discovery Call

• Join the Free Facebook Community