Episodes

  • Perimenopause Unfiltered: Strength, Nutrition & Taking Back Control - Interview with Lynette O'Donnell

    Perimenopause Unfiltered: Strength, Nutrition & Taking Back Control - Interview with Lynette O'Donnell
    Feb 19 2025
    Join me in this eye-opening conversation with Lynette O’Donnell, a seasoned fitness instructor with over 30 years of experience, as we dive deep into the world of perimenopause and menopause. If you’ve been struggling with shifting hormones, stubborn weight gain, hot flashes, frustrating sleep disturbances, or just plain feeling off in your body, this episode is for you!

    We discuss:
    -The real impact of strength training and HIIT during perimenopause & menopause.
    -Why movement alone isn’t enough – the type of exercise that makes the biggest difference.
    -The role of nutrition in managing hormonal shifts, metabolism, and weight.
    -Mindful eating & portion control – small changes that lead to big results.
    -Common challenges women face in midlife fitness and how to overcome them.
    -The truth about hormonal changes and weight gain (it’s not all in your head!)

    Key Takeaway? Perimenopause and menopause are a new season of life—but they don’t have to mean decline. By making strategic fitness, nutrition, and lifestyle choices, you can feel stronger, healthier, and more energized than ever before!

    Listen now to get the full conversation and practical strategies to thrive in this phase of life!

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    1 hr and 28 mins
  • Numbers Don’t Lie—But Are You Tracking the Right Ones?

    Numbers Don’t Lie—But Are You Tracking the Right Ones?
    Feb 6 2025
    Understanding Baseline Stats: What They Mean & Why They Matter

    Ever feel like you’re drowning in numbers from your smartwatch or scale, but have no idea what they actually mean? In this episode, we’re breaking down the most common health and fitness stats—what they really tell you, which ones actually matter, and how to use them to your advantage. Spoiler alert: the scale isn’t the only number worth paying attention to!

    We’ll dive into:
    ✅ HRV, blood pressure, sleep metrics, and stress levels—why they matter and how to improve them ✅ VO2 Max, training status and readiness—what they reveal about your fitness
    ✅ Body composition metrics like body fat %, muscle mass and bone mass—which ones actually matter for long-term health

    If you’re ready to stop fixating on the scale and start tracking what really moves the needle, this episode is for you! Tune in now to find out which numbers you should focus on and how to start improving them today.
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    1 hr and 23 mins
  • 95 Pounds Down and Counting: Emma’s Inspiring Transformation

    95 Pounds Down and Counting: Emma’s Inspiring Transformation
    Jan 23 2025
    Looking for some serious inspiration to kick off the new year? This week, I sit down with Emma, one of my incredible clients who has lost 95 pounds in just one year! But don't miss this, our journey together started roughly 3 years ago. There was alot of learning and "connecting of dots" that happened before she got to this wonderful year of progress! Her journey is a testament to the power of determination, accountability, and embracing change.

    In this episode, Emma opens up about the challenges she’s faced, including navigating emotional eating, balancing her health goals during pregnancy, and the emotional milestones she’s conquered along the way. We also dive into the pivotal strategies that helped her unlock long-term success, from understanding nutrition to adapting her workouts and shifting her mindset.

    Whether you’re just starting your health journey or looking for motivation to keep going, Emma’s story will resonate deeply. She proves that with the right support and a willingness to adapt, life-changing progress is possible—even when life throws curveballs.

    💬 Takeaway for YOU: If you’re looking for a spark of inspiration to make 2025 your year, use Emma’s story as a reminder that your success is within reach. Let this episode be the building block for your own transformation.

    🎧 Don’t miss this one—it’s packed with insights, honest reflections, and a whole lot of encouragement. Listen now and start writing your own success story!
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    1 hr and 13 mins
  • New Year. New App. New Round. - Let's Chat!

    New Year. New App. New Round. - Let's Chat!
    Jan 9 2025
    I’m so excited to kick off the new year with a fresh round of fitness goals and the launch of my brand-new app! In today’s episode, I talk about why I decided to create the app, how it’ll make everything more streamlined, and what you can look forward to as we dive into another fun fitness season. I also share my vision for staying consistent, setting realistic goals, and keeping that spirit of balance front and center. I go over the specifics of my upcoming fitness challenge and run through some of the changes that will be taking place now that the app is live.

    Most importantly, I want to make sure everyone feels confident and supported going into this new round. Let's use this week to focus on our goals and build a solid plan of attack! This is going to be an awesome year, and I can’t wait to see us all make progress together!
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    1 hr and 9 mins
  • The Holiday Balance Act: Moving More, Indulging Smarter.

    The Holiday Balance Act: Moving More, Indulging Smarter.
    Dec 19 2024
    In this last episode of 2024, I urge you to find your footing so you can remain grounded over the holidays! I call it the Holiday Balance Act—think of it like walking a tightrope over the next two weeks. With all the holiday food, family gatherings, and extra stress, it’s easy to lose our balance. But just like a gymnast on a balance beam, we’ve got to find our footing and stay steady to make it through Christmas without losing sight of our health and fitness goals. So, how do we do that? Move more and indulge smarter.

    I walk you through simple, actionable strategies, to counteract the typical outcomes that our holiday habits and traditions often result in. The key to holding your balance is by staying active and keeping moving as well as indulging smarter and more responsibly. I share tuns of tips and tricks to keep you stable this Christmas. This isn’t about perfection—it’s about making the next two weeks work for you, so you can finish the year strong and start next year proud. We got this gang! Merry Christmas!
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    50 mins
  • Fitness Wishlist - Dear Santa: Help Me Build My Dream Gym

    Fitness Wishlist - Dear Santa: Help Me Build My Dream Gym
    Dec 10 2024
    Get ready to dream big with this episode as I dive into the ultimate fitness wishlist! From must-have staples to dream gym upgrades I’ll guide you through the essentials and beyond. Whether you’re creating a home gym on a budget or planning to go all out, this episode is packed with tips and ideas to help you design your perfect setup.

    I’ll also touch on stocking stuffer ideas, cardio equipment options, and creative ways to make your gym truly your own. Tune in for a fun and practical guide to building your fitness space along with some laughs along the way.
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    58 mins
  • The Gift of Now - Building Resilience Before the Holiday Rush

    The Gift of Now - Building Resilience Before the Holiday Rush
    Dec 5 2024
    The Gift of Now - Building Resilience Before the Holiday Rush 🎄

    December is here, and with it comes the hustle, bustle, and a whole lot of challenges for our health and fitness. But what if this month didn’t have to derail all your progress? What if you could thrive through the holidays instead of just surviving them?

    In this episode, I’m diving into the importance of strengthening your mindset now to set yourself up for success during one of the busiest times of the year. Together, we’ll explore how to reframe December as an opportunity instead of an obstacle, and I’ll share practical tools to help you navigate the chaos with confidence. You’ll hear mindset shifts that can keep you grounded and motivated, plus a fresh take on why embracing progress over perfection is the ultimate key to thriving this holiday season.

    This is more than a podcast episode—it’s your holiday survival toolkit for the mind! 💪

    🎧 Tune in now for tips, encouragement, and a fresh perspective to help you finish 2024 strong and step into 2025 feeling empowered.
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    1 hr and 3 mins
  • Everything Fat Loss - Can Keeping Track Keep You On Track? The Science Of Self Monitoring.

    Everything Fat Loss - Can Keeping Track Keep You On Track? The Science Of Self Monitoring.
    Nov 14 2024
    In today’s episode, we’re diving into the concept of tracking and self-monitoring — and why it can be a game-changer for reaching your health and fitness goals. Whether it’s keeping tabs on your nutrition, exercise, or body metrics, there’s a reason why research shows that those who self-monitor consistently see greater success in both achieving and maintaining their results.

    We’ll explore the various areas you can track, from food logs and exercise performance to scale weight and body measurements. But is it always the best approach for everyone? Tune in as we discuss how self-monitoring can drive awareness, accountability, and consistency — and the potential downsides for those who might find tracking to be overwhelming or demotivating.

    Plus, I’m sharing my personal approach to self-monitoring, the areas I choose to track (and those I don’t!), and why it’s crucial to find a system that works best for you. Whether you’re someone who loves the data or prefers to keep it simple, this episode is packed with insights to help you find your perfect balance.

    So, grab your headphones and get ready to learn how you can use self-monitoring to optimize your progress — not just in fitness, but in all areas of life!
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    51 mins