Forever Fit
By Samantha Mills
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Category: Health & Fitness
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Episodes: 532
Description
Welcome to The Forever Fit™ Podcast, where high-achieving moms stop starting over and finally create results that last.
Hosted by Samantha Mills, mom, strength coach, and creator of the FitMOM & Forever Fit™ Framework, this podcast is your weekly permission slip to ditch the extremes and do fitness your way. Whether you're 5 days,5 months or 5 years postpartum, stuck in the “all or nothing” cycle, or just trying to fit workouts in between school drop-off and soccer practice, you’re not alone.
No fluff. No toxic "bounce back" culture. Just the tools, truth, and tough love you need to build y
| Episode | Date |
|---|---|
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If I had to lose 20lbs and keep it off heres EXACTLY what I would do
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Jun 17, 2026 |
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Confidence is a skill not a body size
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Feb 28, 2026 |
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Busy Is Not A Personality Trait Here's How To Break Free
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Feb 19, 2026 |
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The February Slump: This Is Where Most Women Lose The Year
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Feb 17, 2026 |
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Stop Getting Kicked Out of Momentum Every Time You Get Sick
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Feb 09, 2026 |
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You Don’t Have a Motivation Problem
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Feb 05, 2026 |
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Your past is not your personality
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Feb 04, 2026 |
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When You Live in Baggy Clothes But Miss Feeling Hot
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Jan 28, 2026 |
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If You Can Do Your Workout + 2 Others, You Aren’t Pushing Hard Enough” (Why That’s BS for Moms)
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Jan 26, 2026 |
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You’re Exhausted, You Have No Time… and 10 Minutes Is Still Enough This is for my mamas with young kids
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Jan 22, 2026 |
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Moving Forward When You Feel Like You’re Failing (The Stuff You’re Thinking But Won’t Say Out Loud)
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Jan 22, 2026 |
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Why Tracking Feels Hard When You Snack All Day (and Easy When You Eat Real Meals)
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Jan 20, 2026 |
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What To Do When You Feel Like You’re “Not Doing Enough”
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Jan 16, 2026 |
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Mid-January Is Where Everyone Thinks They’re Failing (You’re Not — It’s Just Different)
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Jan 15, 2026 |
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Food Swaps When They Help And When They Dont
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Jan 13, 2026 |
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You’re Not “Addicted” to Sugar — Here’s What’s Really Going On
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Jan 12, 2026 |
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Lets be real this is what the weekends look like
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Jan 09, 2026 |
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Alright… this one’s for my moms who keep saying: “I’m just having a hard time getting back into it after the holidays.
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Jan 07, 2026 |
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welcome to your last day 1 - this time is different Challenge day 1
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Jan 05, 2026 |
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why consistency feels impossible when youre carrying everyone else
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Jan 02, 2026 |
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No Shit It Feels Hard to Get Back on Track — Here’s Why (and How to Stop Doing This Every Year)
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Dec 29, 2025 |
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When Family Boundaries Aren’t the Problem During Christmas, Listening to your body is
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Dec 23, 2025 |
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Why Your Core Still Feels Off (Even If You’re Working Out)
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Dec 17, 2025 |
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Knowing Who You Are So You Don’t Get Distracted, Fall Into Temptations, and Miss Your Goals”
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Dec 04, 2025 |
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70% of Women Gain 10–15 Pounds During the Holidays… Here’s How Not to Be One of Them (No-BS Edition)
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Dec 02, 2025 |
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You dont have to want to do it
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Nov 13, 2025 |
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You wont lose the mom pooch until you learn this
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Oct 24, 2025 |
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why has my friend lost weight but i dont
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Oct 16, 2025 |
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The Real Reason You Spiral After Being Sick (and How to Fix It)
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Sep 27, 2025 |
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Stop Thinking Like a Dieter: The Mindset Shift That Changes Everything
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Sep 21, 2025 |
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Your spending habits are keeping you fat
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Sep 16, 2025 |
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how to stop emotionally eating
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Sep 13, 2025 |
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getting out of the all or nothing mentality to finally lose the weight
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Sep 11, 2025 |
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Your Emotions Don’t Get to Drive: How I Hit My Goal When I Stopped Acting on Feelings
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Sep 09, 2025 |
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You need these 6 types of self care if you want to lose weight consistently
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Sep 06, 2025 |
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Back to School, Back on Track: Mom Edition
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Sep 02, 2025 |
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Mindset & Accountability Shift You Need To Break Out Of Your Weight Loss Plateau
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Aug 30, 2025 |
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Something Is Better Than Nothing – Losing weight 6 months or 6 years postpartum
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Aug 26, 2025 |
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Be Transparent & Detoxes for Weight Loss
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Aug 19, 2025 |
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Is Cortisol Wrecking Your Progress? (Or Is That Just Wellness Hype?)
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Aug 07, 2025 |
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Day 1 BYE BYE BELLY challenge – What Actually Causes the Mom Pooch
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Jul 14, 2025 |
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3 Ways Summer Is Causing You to Hold On to or Gain Stubborn Belly F
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Jul 08, 2025 |
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eating like a bird is why youre stuck - 1200 cals isnt gonna save you heres what to do instead
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Jul 07, 2025 |
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Mom Guilt ≠ Cardio ( postpartum 4+years later series)
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Jun 26, 2025 |
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You're Still Postpartum - even 4 years later - NEW SERIES
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Jun 24, 2025 |
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Your Kids Are in 3 Sports… Now What? Staying Consistent in Your “Carpool Athlete Era"
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Jun 16, 2025 |
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The 3-Workout Summer Strength Plan
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Jun 06, 2025 |
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Fit For Summer The Busy Mom Reset NEW SERIES Ep 1
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Jun 05, 2025 |
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Episode 6: The Woman You’re Becoming Is Already Inside You
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Jun 04, 2025 |
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Building Strength Without Obsession (or a 6-Day Gym Routine)
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Jun 04, 2025 |
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Consistency Isn’t Motivation — It’s Nervous System Regulation
|
Jun 02, 2025 |
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Rebuilding your trust with your body after years of self criticism
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May 28, 2025 |
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Why Quick Fixes Keep You Stuck (And What to Do Instead)
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May 27, 2025 |
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The Mom Who Does Everything (Except Take Care of Herself)
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May 26, 2025 |
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You Don’t Need More Discipline — You Need to Become Her
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May 23, 2025 |
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How to Rewire Your Routine Without Relying on Motivation
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May 22, 2025 |
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The Power Promise That Changes Everything
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May 21, 2025 |
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Fat Loss Isn't A Personality Trait, Its A System
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May 20, 2025 |
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Tired Hot & Over It- How to Lose 10lbs this summer without giving up the fun
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May 16, 2025 |
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#472- Flip the Switch
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Mar 27, 2025 |
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#471- Spring is Here—Let’s Get You Feeling GOOD in Your Clothes
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Mar 24, 2025 |
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#470- How to lose 10-15 lbs by summer and keep it off
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Mar 12, 2025 |
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#469- Becoming Bloat Free #GUTHEALTH
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Mar 07, 2025 |
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#468- Injury-Free Running for Busy Moms: How to Stay Strong & Pain-Free
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Mar 06, 2025 |
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#467- Q&A and how to get toned faster - join us on our free fit fb group thurs @ 7pm est
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Feb 28, 2025 |
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#466- The ‘All or Nothing’ Mindset is Keeping You Stuck
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Feb 25, 2025 |
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#465- Commonalities I see with clients that win faster & hit their goal forever
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Feb 21, 2025 |
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#464- Do You Need to focus on your Rib Flare & Pelvic Floor Postpartum
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Feb 20, 2025 |
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#463- Raw & Real First 3 Months As A New Mom My Experience
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Feb 19, 2025 |
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#462- Postpartum nutrition - the newborn trenches week 0-12
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Feb 10, 2025 |
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#461- Best supplements to take if you want to be a fitmom
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Jan 15, 2025 |
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#460- Getting back into shape as a new mom
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Jan 14, 2025 |
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#459- How to bounce back after an injury
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Jan 13, 2025 |
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#458- Finding the "new" you postpartum
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Dec 31, 2024 |
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#457- How to ACTUALLY calculate your macros to tone up
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Dec 17, 2024 |
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#456- Start Here New Year New Me Series
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Dec 10, 2024 |
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#455- Beginner series; If I eat one I just cant stop, so I just don't eat it
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Oct 25, 2024 |
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#454- Beginner series; Managing cravings during your period
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Oct 24, 2024 |
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#453- Beginner series; #1 skill you need to learn to lose weight
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Oct 16, 2024 |
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#452- Beginner series; why does food get boring after a while
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Oct 10, 2024 |
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#451- Beginner series; what to do if you crave sugar when you're sick & how to get back on track
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Oct 08, 2024 |
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#450- Beginners series; what foods do I need to eat to lose weight
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Oct 07, 2024 |
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#449- Beginners series; 3 tracking mistakes I see & getting over the fear of tracking
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Oct 02, 2024 |
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#448- Beginner series; How many times do I need to workout a week to lose weight
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Sep 27, 2024 |
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#447- Beginner series; relationships time apart strengthens our fitness goals
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Sep 26, 2024 |
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#446- Taking care of yourself when life slaps you in the face
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Sep 25, 2024 |
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#445- Time management ; fitting fitness into a busy life
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Sep 19, 2024 |
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#444- How to manage life while trying to hit your fitness goals
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Sep 18, 2024 |
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#443- How I personally handled food noise and intrusive thoughts about crash dieting
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Sep 11, 2024 |
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#442- How to get rid of belly fat for good ! Difference between belly fat and bloating
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Sep 03, 2024 |
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#441- I want to start trying to lose weight again - 3 steps to starting
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Aug 28, 2024 |
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#440- Your kids are going back to school or in daycare full time fitness edition
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Aug 27, 2024 |
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#439- How do I stay consistent when my life changes/ goes to shit
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Aug 14, 2024 |
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#438- 3 ways multitasking is stressing you out & holding you back from losing weight
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Aug 13, 2024 |
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#437- 5 ways to curb cravings & best meal prep strategies for busy women trying to lose weight
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Aug 09, 2024 |
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#436- Why do I get into that fuck it mentality where I don't care about my goals anymore
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Aug 08, 2024 |
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#435- Stress & Sleep - finding that motivation
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Aug 02, 2024 |
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#434- Q&A - best time to work out how long and what’s the best split to lose weight and build muscle
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Aug 01, 2024 |
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#433- Here's what to do if you set your calorie goal to 2lbs per week to lose weight faster (1200cals) & its not working
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Jul 11, 2024 |
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#432- Why does body recomp feel so much harder then weight loss
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Jul 05, 2024 |
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#431- My cravings are SO BAD during my period what do I do !?!
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Jul 04, 2024 |
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#430- 2 different paths you can take this summer and what the outcome looks like
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Jun 28, 2024 |
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#429- This is why you're miserable on your weight loss journey and how to fix it
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Jun 26, 2024 |
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#428- Fitness after 40 : staying strong and healthy
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Jun 21, 2024 |
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#427- How fitness totally changed my life
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Jun 20, 2024 |
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#426- 3 ways to tell if your form is good or if its trash
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Jun 18, 2024 |
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#425- Can I have a drink and still lose weight ?
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Jun 12, 2024 |
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#424- If I wasn't motivated this is what I would do
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Jun 07, 2024 |
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#423- 3 things that are holding you back from losing weight (not what you think)
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Jun 06, 2024 |
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#422- Calories macros and micros what are the difference & what matters when for body recomp
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Jun 04, 2024 |
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#421- PUSH HARDER in this 1 Area to Get Out of Your Plateau
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May 30, 2024 |
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#420- The Myth of Doubling Up: Why More Workouts Don't Mean Better Results
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May 28, 2024 |
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#419- If she can do it, so can I
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May 27, 2024 |
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#418- Understanding metabolic adaptations & weight loss
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May 24, 2024 |
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#417- Losing weight while working shifts with coach Rachel
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May 22, 2024 |
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#416- If your bloated all the time - start here
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May 21, 2024 |
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#415- Mindset hacks to lose weight and stay motivation
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May 19, 2024 |
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#414- 3 Steps to Shedding Pounds and Boosting Energy During Menopause
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May 17, 2024 |
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#413- I'm working out 3-4x per week , but my body isn't changing & what to do about it
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May 16, 2024 |
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#412- When you're first starting more isn't always better, and what to do instead
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May 15, 2024 |
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#411- Here's EXACTLY how to change your plate, to change your body composition
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May 14, 2024 |
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#410- Stress VS Weight Loss is it what is keeping you stuck ?
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May 08, 2024 |
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#409- Your vices are keeping you in a plateau with your weight loss and muscle building heres what to do about it
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May 07, 2024 |
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#408- Listen to this if you've been working out forever but feel like you're going in circles
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Apr 30, 2024 |
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#407- My view of pilates for losing weight and building muscle
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Apr 26, 2024 |
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#406- How to become the woman you picture in your mind
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Apr 24, 2024 |
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#405- 3 ways to make building muscle easier & why you're not seeing any results
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Apr 23, 2024 |
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#404- Life update 12 weeks pregnant + keeping your social media in check for your goals
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Apr 22, 2024 |
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#403- If I wanted to get 6 pack abs what is required
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Apr 18, 2024 |
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#402- So you checked all the “life” boxes off and you’re still not happy!
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Apr 17, 2024 |
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#401- How I went from looking like a box, to having a V taper hourglass physique
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Apr 16, 2024 |
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#400- This is why you keep falling off track & how to stop it from happening for good
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Apr 15, 2024 |
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#399- Here's the exact steps to lift and shape your glutes
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Apr 11, 2024 |
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#398- I hit my weight loss goal, then found out I was pregnant
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Apr 09, 2024 |
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#397- I almost gave up on fitness
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Apr 08, 2024 |
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#396- 3 Questions to ask yourself before you LEVEL UP your fitness routine & how to LEVEL UP
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Apr 05, 2024 |
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#395- How i eat healthy after a night of not sleeping & how you can to, to hit your goals
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Apr 04, 2024 |
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#394- If your goal is to see more muscle and less fat before summer listen to this
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Apr 03, 2024 |
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#393- Emotional Eating, Stress relief and family get togethers over the holidays
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Mar 28, 2024 |
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#392- Easter chocolate what to do if you eat it all & how to not eat it all
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Mar 27, 2024 |
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#391- Its nice out, I want to go for a run, but where do I start ?!
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Mar 26, 2024 |
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#390- 3 ways to eat healthier when you're on the go and don't have any time to prep
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Mar 25, 2024 |
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#389- 2 things I do when I'm super stressed out so I don't ruin my weight loss progress
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Mar 22, 2024 |
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#388- 3 things i learned from not picking my skin for 22 days
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Mar 20, 2024 |
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# 387- 3 biggest workout mistakes i see that waste your time & prevent muscle building
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Mar 19, 2024 |
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#386- After march break i want to go all in on my health, here's how to do it step by step
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Mar 18, 2024 |
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#385- These 2 phases took my physique from average to body goals
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Mar 15, 2024 |
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#384- Engaging your core masterclass + weekly wins
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Mar 14, 2024 |
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#383- What if there was no plan B
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Mar 13, 2024 |
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#382- Expectations for march break and how to stay on track while still having fun
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Mar 12, 2024 |
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#381- At a certain point you have to decide
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Mar 05, 2024 |
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#380- The REAL reason your weekends are holding you back
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Mar 04, 2024 |
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#379- How I lost 30lbs with under $100 to my name
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Feb 29, 2024 |
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#378- I fucking hate meal plans do this instead to lose weight
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Feb 28, 2024 |
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#377- The secret to staying consistent w/ coach Sam
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Feb 27, 2024 |
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#376- 5 signs i look for as a coach that you're going to crush your weight loss goal
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Feb 22, 2024 |
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#375- People Pleasing 101: you cant make people like you
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Feb 19, 2024 |
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#374- What you need to eat and how much to lose 20lbs
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Feb 19, 2024 |
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#373- REDUCING JOINT PAIN W/ NUTRITION + WEEKLY WINS
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Feb 16, 2024 |
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#372- How to finally love yourself and be the role model your kids need
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Feb 15, 2024 |
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#371- Step by step: how I went from binge drinking on the weekends to not drinking at all
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Feb 14, 2024 |
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#370- Listen to this if you feel like you have to cut carbs to lose 20lbs
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Feb 13, 2024 |
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#369- Coaching call + how to eat healthy without hating your life
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Feb 12, 2024 |
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#368- This is the #1 thing holding you back from your weight loss goal
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Feb 09, 2024 |
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#367- Self care that's not doing your nails & going to the spa
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Feb 08, 2024 |
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#366- Forever fit coaching call BTS - How to breakthrough sabotage
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Feb 06, 2024 |
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#365- I wanted to lose 10lbs and got injured here's what I did.
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Feb 05, 2024 |
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#364- This is for the women who are getting fit and their friends/ family arent
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Feb 04, 2024 |
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#363- I keep over eating on the weekend
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Feb 02, 2024 |
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#362- What I do when I'm just not hungry during the day but I want to lose weight
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Feb 01, 2024 |
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#361- MY NO BS OPINION ON MOTIVATION & HOW TO GET MORE OF IT
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Jan 31, 2024 |
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#360- Most common binge triggers
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Jan 30, 2024 |
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#359- If you want to lose weight but you feel like somethings MISSING this it it ...
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Jan 29, 2024 |
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#358- How I use a period tracker to lose weight
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Jan 25, 2024 |
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#357- 3 signs you’re choosing to stay stuck
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Jan 24, 2024 |
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#356- 3 signs your body isn't stuck your habits are
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Jan 23, 2024 |
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#355- How to stay on track when your environment sabotages you
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Jan 22, 2024 |
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#354- Help I'm so sore after my workouts
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Jan 21, 2024 |
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#353- In my head I feel different than how I look in the mirror
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Jan 19, 2024 |
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#352- Simplifying Nutrition for Effective Weight Management
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Jan 18, 2024 |
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#351- 3 Strategies to break through your weight loss plateau
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Jan 17, 2024 |
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#350- 3 best tips to stop this habit loop from happening the 2nd week after new years
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Jan 16, 2024 |
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#349- My opinion on the "you are what you eat" Netflix documentary
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Jan 14, 2024 |
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#348- My perspective on fasting to lose weight and build muscle
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Jan 11, 2024 |
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#347- Weekly wins - conquering the scale post holidays and focusing on strength
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Jan 10, 2024 |
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#346- I thought I had ADHD but I had this instead
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Jan 10, 2024 |
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#345- Here's what I would do if I was sick and tired of being sick and tired
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Jan 09, 2024 |
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#344- Staying focused on your resolutions for the New Year
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Jan 08, 2024 |
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#343- 3 Easy steps get motivated in 2024
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Jan 05, 2024 |
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#342- My clothes are too tight
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Jan 03, 2024 |
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#341- Weekly wins holiday edition + my best tips for the holidays
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Jan 02, 2024 |
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#340- I'm just not motivated
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Jan 01, 2024 |
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#339- What to do after a night of drinks
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Dec 31, 2023 |
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#338- How to make any meal 1% healthier
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Dec 28, 2023 |
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#337- 3 ways to drink more water
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Dec 27, 2023 |
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#336- My best tip to crush sugar cravings
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Dec 26, 2023 |
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#335- 5 things i would do to maintain / lose weight over the holidays
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Dec 26, 2023 |
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#334- If you're in a slump & need a kick in the butt
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Dec 24, 2023 |
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#333- Where to start when you feel like you're giving into peer pressure during the holidays
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Dec 22, 2023 |
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#332- My best tips for enjoying the holidays while having a few drinks
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Dec 21, 2023 |
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#331- Show up regardless of circumstance
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Dec 20, 2023 |
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#330- The scale hasn't changed or gone up my food is all over the place HELP
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Dec 19, 2023 |
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#329- I am living my best life here's how you can too
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Dec 19, 2023 |
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#328- Should I do cardio before or after my workout in a strength phase
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Dec 17, 2023 |
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#327- Should I do cardio before or after my workout in a weight loss phase
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Dec 14, 2023 |
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#326- Should I do cardio before or after my workout in a foundation phase / body recomp phase
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Dec 14, 2023 |
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#325- You're trying to put the roof on a broken house
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Dec 13, 2023 |
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#324- Why you dont want to cook during the holiday season and how to fix that
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Dec 12, 2023 |
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#323- Down Over 70lbs + Becoming a Coach with Brianne Fortier
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Dec 04, 2023 |
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#322- #WEEKLYWINS IN OUR CLIENT COMMUNITY
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Dec 04, 2023 |
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#321- 3 steps to redefine what ON TRACK really means during the holidays
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Dec 01, 2023 |
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#320- lets talk cyber Monday - supplements, equipment and challenges
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Nov 30, 2023 |
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#319- 3 steps to fitting in your clothes forever
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Nov 28, 2023 |
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#318- 4 Tips to Improve Nutrition to Have More Energy
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Nov 26, 2023 |
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#317- I have low back compression what do i do now ?!
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Nov 23, 2023 |
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#316- 3 ways to start being productive rather than busy and burnt out
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Nov 23, 2023 |
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#315- This is the #1 thing you need to FINALLY lose the weight
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Nov 21, 2023 |
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#314- The scale went up all my progress is ruined
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Nov 19, 2023 |
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#313- How to stay on track without restricting
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Nov 17, 2023 |
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#312- How to get rid of food rules for GOOD and actually see weight loss over the holidays
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Nov 15, 2023 |
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#311- I fucked up ...
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Nov 14, 2023 |
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#310- Setup your macros to lose weight and build muscle
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Nov 13, 2023 |
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#309- How did I know I had candida & what I did (gut health)
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Nov 10, 2023 |
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#308- I SHOULD workout I SHOULD eat healthy - How your SHOULDS are holding you back
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Nov 07, 2023 |
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#307- HALLOWEEN CANDY WHAT YOURE GOING TO DO AFTER YOU EAT TOO MUCH & HOW TO PREVENT IT IF YOUD LIKE
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Nov 07, 2023 |
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#306- How I healed my relationship with food
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Oct 31, 2023 |
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#305- Navigating Halloween Parties & Alcohol
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Oct 30, 2023 |
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#304- How to tell if women are using enhancing drugs & what they are
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Oct 27, 2023 |
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#303- Fitness fads / intermittent fasting / ozempic no bs edition
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Oct 26, 2023 |
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#302- Losing weight while travelling
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Oct 23, 2023 |
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#301- How to focus on losing weight and building muscle when life gets HARD
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Oct 16, 2023 |
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#300- Welcome to the Forever Fit Podcast
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Oct 13, 2023 |
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#299- Thanksgiving I ate my face off now what
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Oct 10, 2023 |
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#298- This is why your scale isn't moving during a reverse diet
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Oct 04, 2023 |
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#297- Training with knee pain ft Coach Mike
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Oct 03, 2023 |
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#296- Cardio or strength to lose weight
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Sep 29, 2023 |
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#295- Listen to this when fitness and life get overwhelming
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Sep 28, 2023 |
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#294- The Lifestyle era - biggest mistakes I see
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Sep 26, 2023 |
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#293- The THERAPY / SELF DISCOVERY era - biggest mistakes i see
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Sep 25, 2023 |
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#292- The STRENGTH / MUSCLE BUILDING era - biggest mistakes i see
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Sep 22, 2023 |
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#291- The FOUNDATIONS/ INJURY era - biggest mistakes i see
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Sep 21, 2023 |
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#290- The CARDIO era - biggest mistakes i see
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Sep 20, 2023 |
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#289- The eras of fitness - everything you need to know about the NEWBIE era - part 1
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Sep 19, 2023 |
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#288- Everything I eat makes me bloated
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Sep 15, 2023 |
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#287- So you just joined a fitness program here’s 5 things you need to know to be successful
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Sep 12, 2023 |
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#286- 3 signs you're giving yourself TOO much grace when it comes to your goals
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Sep 06, 2023 |
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#285- SEPTEMBER IS BUSYYY how to lose weight without hours of exercise
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Sep 05, 2023 |
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#284- Its not what happened to you, its how you handle it
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Aug 30, 2023 |
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#283- No BS expectations for your first weight loss phase
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Aug 29, 2023 |
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#282- Anything that can go wrong will go wrong, and at the worst possible time
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Aug 25, 2023 |
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#281- Not making a choice is a choice
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Aug 23, 2023 |
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#280- This is how you get UNSTUCK
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Aug 22, 2023 |
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#279- Perfectionism is fucking up your progress + weekly wins
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Aug 17, 2023 |
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#278- Intermediate series; I don't have time high achiever edition
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Aug 15, 2023 |
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#277- Unlocking Your Time Potential: Time Management and Delegation Tips for Busy Women
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Aug 14, 2023 |
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#276- Getting rid of stubborn belly fat
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Aug 10, 2023 |
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#275- 4 ways to level up your form to see better results
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Aug 08, 2023 |
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#274- Here's what I do when I'm out of energy & feel like I JUST cant do it
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Aug 07, 2023 |
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#273- Intermediate series; Stop doing this if you want to change your body composition
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Aug 03, 2023 |
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#272- If you think you're good at handling stress, so did I ...
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Aug 01, 2023 |
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#271- Step by Step how I NEVER fall off track
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Jul 28, 2023 |
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#270- This is WHY you should care about childhood obesity
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Jul 26, 2023 |
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#269- Intermediate series ; my ninja hacks for building muscle and losing fat at the same time
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Jul 24, 2023 |
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#268- Intermediate series ; my ninja hacks for building muscle
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Jul 20, 2023 |
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#267- Intermediate series ; my ninja hacks for losing weight
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Jul 18, 2023 |
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#266- Are you secretly manipulating people?! lets find out
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Jul 13, 2023 |
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#265- Money mindset ep 4; 5 things I do now & didn't understand when I was broke
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Jul 12, 2023 |
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#264- Intermediate series; how to transition from beginner to intermediate workouts
|
Jul 11, 2023 |
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#263- Intermediate series; gut health your questions answered
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Jul 07, 2023 |
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#262- Intermediate series; meal timing
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Jul 06, 2023 |
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#261- YOU'RE INJURED NOW WHAT ?!
|
Jul 05, 2023 |
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#260- IM JUST SO BUSY- & how that's holding you back from a healthy life
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Jul 04, 2023 |
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#259- Beginner series; what is a nutrient dense food? what's a healthy food ..
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Jul 03, 2023 |
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#258- 8 takeaways for 28 years of life
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Jul 02, 2023 |
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#257- I'm just tired.. its just something else to add to my plate
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Jun 29, 2023 |
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#256- I ate like shit and drank all weekend : step by step guide to overcome this
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Jun 27, 2023 |
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#255- This is why you have ANXIETY around your weight loss
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Jun 22, 2023 |
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#254- Listen to this if you keep choosing food & alcohol over weight loss
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Jun 21, 2023 |
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#253- Schools out in 2 weeks - Weight Loss 101
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Jun 20, 2023 |
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#252- I Lost the Weight.. Why Don't I Look the Way I Want
|
Jun 19, 2023 |
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#251- My friends losing weight and I keep comparing myself
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Jun 15, 2023 |
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#250- OMG MY PERIODS COMING & IM STARVING HELP !!
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Jun 14, 2023 |
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#249- This is WHY you're not consistent - 14 day challenge live stream #replay
|
Jun 13, 2023 |
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#248- 10-15 things I've learned about weight loss over the last 10 years
|
Jun 12, 2023 |
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#247- Beginner Series; Everything you need to know about running & fat loss
|
Jun 09, 2023 |
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#246- Beginner Series; Substituting Exercises 101
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Jun 07, 2023 |
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#245- No matter how much I want to stay on track, it just doesn't happen
|
Jun 06, 2023 |
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#244- You move differently when you're in a rush
|
Jun 05, 2023 |
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#243- Finding yourself outside of being a mom
|
Jun 04, 2023 |
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#242- Beginner series; why don't I lose weight even though I'm eating healthy & working out
|
Jun 01, 2023 |
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#241- Beginner series; everything you need to know to change your body composition
|
May 31, 2023 |
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#240- Beginner series; how to actually grow muscle 101 & which exercises grow the most
|
May 30, 2023 |
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#239- Beginner series; what I do when the weekends throw me off track
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May 29, 2023 |
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#238- Beginner series ; how to lose weight on the weekend without hating your life
|
May 28, 2023 |
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#237- #WEEKLY WINS - is fasting good or bad?, why am I always sore & what to do, who's crushing it in the community
|
May 25, 2023 |
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#236- Beginner series; When I eat bad foods and the scale goes up I feel like I'm failing
|
May 24, 2023 |
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#235- Beginner series; How to actually get consistent with workouts and eating healthy
|
May 22, 2023 |
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#234- Beginner series; How to NOT gain 10lbs this long weekend
|
May 21, 2023 |
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#233- Beginner series; how stress is messing up your motivation
|
May 18, 2023 |
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#232- Beginner series; part 1 - how to track to lose weight
|
May 18, 2023 |
|
#231- I hosted an overnight retreat, here's 3 things I learned
|
May 16, 2023 |
|
#230- I feel like everything has to be perfect all the time
|
May 16, 2023 |
|
#229- Limiting beliefs that are holding you back & what to eat for fat loss
|
May 11, 2023 |
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#228- This is what got me into fitness
|
May 10, 2023 |
|
#227- The conversation you need to have with yourself before summer
|
May 09, 2023 |
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#226- This is why you're unable to break habit loops with food and exercise
|
May 08, 2023 |
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#225- LISTEN TO THIS if you want to get motivated
|
May 04, 2023 |
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#224- STEP BY STEP how i have fun and focus on my fitness at the same time
|
May 03, 2023 |
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#223- How can I still have fun during the summer and focus on my fitness at the same time
|
May 02, 2023 |
|
#222- Q&A your fitness questions answered
|
May 01, 2023 |
|
#221- This is WHEN you're going to want to quit
|
Apr 26, 2023 |
|
#220- Is alcohol ruining your progress & stalling your fat loss?
|
Apr 25, 2023 |
|
#219- Monday Motivation
|
Apr 24, 2023 |
|
#218- I don't have any willpower on the weekends
|
Apr 23, 2023 |
|
#217- Stop running from adversity
|
Apr 20, 2023 |
|
#216- The more ways you track the more ways you win
|
Apr 18, 2023 |
|
#215- During the summer its so hard to say no
|
Apr 17, 2023 |
|
#214- I don't want to take photos to see my progress
|
Apr 13, 2023 |
|
#213- You're choosing chaos
|
Apr 12, 2023 |
|
#212- How to start believing in yourself so you actually lose weight
|
Apr 11, 2023 |
|
#211- Day to day this is why you're gaining weight or stuck in a plateau
|
Apr 10, 2023 |
|
#210- How to find and keep that MOTIVATION to workout
|
Apr 06, 2023 |
|
#209- How to stay on track during Easter, & What to do if you over eat
|
Apr 04, 2023 |
|
#208- Your goal needs to be bigger than your environment
|
Apr 03, 2023 |
|
#207- I cant get off the YO YO rollercoaster
|
Mar 30, 2023 |
|
#206- Retirement, down 28lbs, & improving your quality of life with Deb Coon
|
Mar 28, 2023 |
|
#205- Overwhelmed and Unproductive: The Struggle of Trying to Do Everything
|
Mar 27, 2023 |
|
#204- 3 things I learned from a boss babe luncheon w/ Christy Primmer
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Mar 23, 2023 |
|
#203- This is why your gratitude isn't working
|
Mar 21, 2023 |
|
#202- This is why you're not breaking your plateau
|
Mar 16, 2023 |
|
#201- STORYTELLING is keeping you stuck
|
Mar 15, 2023 |
|
#200- This is Why Your Scale isn't Moving
|
Mar 14, 2023 |
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#199- How to stay on track when something emotionally rocks your world
|
Mar 13, 2023 |
|
#198- Stop Telling Yourself Stories
|
Mar 09, 2023 |
|
#197- No Motivation, Extremely overwhelmed on where to start
|
Mar 07, 2023 |
|
#196- Does having a drink at the end of the night stall my fat loss?
|
Mar 06, 2023 |
|
#195- Staying on track during the weekend- NO BS edition
|
Mar 05, 2023 |
|
#194- No BS fitness advice for when you just don't have time
|
Mar 02, 2023 |
|
#193- How to lose love handles when you're busy and tired
|
Mar 01, 2023 |
|
#192- Use a Period Tracker to lose more weight
|
Feb 27, 2023 |
|
#191- Money Ep 3: Try This hack to feel more Abundant
|
Feb 26, 2023 |
|
#190- Lets Talk Binge Eating
|
Feb 22, 2023 |
|
#189- Down lbs. & feeling good with Dr. Heba & Coach Steph
|
Feb 21, 2023 |
|
#188- Why can't I look like that?
|
Feb 20, 2023 |
|
#187- When do I have to cut something out of my diet
|
Feb 19, 2023 |
|
#186- Money EP 2: How I went from Angry and Broke to Happy and Successful
|
Feb 16, 2023 |
|
#185- How to hack your motivation to see better results
|
Feb 15, 2023 |
|
#184- I ate too much during the Superbowl, Now It's Valentines Day ..What do I do ?!
|
Feb 14, 2023 |
|
#183- You're wasting energy when you lift
|
Feb 13, 2023 |
|
#182- This is WHY you don't believe in yourself & how to fix it
|
Feb 09, 2023 |
|
#181- Weekly Wins
|
Feb 08, 2023 |
|
#180- The Bread & Pop Facebook Debate
|
Feb 07, 2023 |
|
#179- Being Pregnant on A Fitness Program w/ Kyla B
|
Feb 06, 2023 |
|
#178- I thought being a size 0 would solve all my problems
|
Feb 05, 2023 |
|
#177- Your circle is holding you back from your weight loss
|
Feb 02, 2023 |
|
#176- This is the reason you're upset when the scale doesn't move
|
Feb 01, 2023 |
|
#175- Losing weight with Knee Pain & exercises you need to be focused on
|
Jan 30, 2023 |
|
#174- NO ONE WANTS TO ADMIT THEY'RE STRUGGLING
|
Jan 26, 2023 |
|
#173- Eating out on the go
|
Jan 24, 2023 |
|
#172- You're looking for validation and its holding you back
|
Jan 16, 2023 |
|
#171- My cravings are out of control before my period
|
Jan 15, 2023 |
|
#170- Sugar cravings, love of chocolate, not getting enough protein in
|
Jan 12, 2023 |
|
#169- Weight loss for Office Workers
|
Jan 11, 2023 |
|
#168- You're not going to want to hear this but its going to help you
|
Jan 10, 2023 |
|
#167- 3 years of weight loss progress with Kellie
|
Jan 09, 2023 |
|
#166- Life update - 2023 goals, gut health issues and mindset
|
Jan 08, 2023 |
|
#165- This is what's burning you out
|
Jan 05, 2023 |
|
#164- You cant stop eating bad foods and you're spiraling
|
Jan 04, 2023 |
|
#163- What having a support system for your fitness goals actually looks like
|
Jan 03, 2023 |
|
#162- If you are busy women but want to lose 15lbs in 2023 listen to this
|
Jan 02, 2023 |
|
#161- 5 things you need to know if you're starting your fat loss journey in 2023
|
Jan 01, 2023 |
|
#160- Follow These 5 Steps to Lose 15+lbs in 2023
|
Dec 29, 2022 |
|
#159- Setting Your New Years Up for Success w/ Coach Mike
|
Dec 28, 2022 |
|
#158- How I dealt with Christmas food guilt
|
Dec 27, 2022 |
|
#157- 650 workouts in w/ Megan Perry
|
Dec 26, 2022 |
|
#156- What it takes to lose 40lbs & keep it off with Ashley R
|
Dec 25, 2022 |
|
#155- Gut health and the holidays
|
Dec 21, 2022 |
|
#154- Overcoming holiday snacking
|
Dec 20, 2022 |
|
#153- Staying on track while enjoying the holidays
|
Dec 19, 2022 |
|
#152- RADICAL INTEGRITY & how you can use this to lose weight & get strong
|
Dec 18, 2022 |
|
#151- 50lbs down with Coach Tiffany
|
Dec 14, 2022 |
|
#150- Dream so big they call you crazy - My 2023 goals
|
Dec 13, 2022 |
|
#149- This is why you cant stay motivated during the holidays
|
Dec 12, 2022 |
|
#148- What focusing on your fitness during the holidays ACTUALLY looks like
|
Dec 11, 2022 |
|
#147- Real talk. Your attitude sucks
|
Dec 08, 2022 |
|
#146- Dealing with Stress, losing weight & the Holidays + #weekly wins
|
Dec 07, 2022 |
|
#145- You've Got 3 Weeks so make a choice
|
Dec 06, 2022 |
|
#144- Not Dealing with your Trauma is holding you back
|
Dec 05, 2022 |
|
#143- HOW DO YOU ACTUALLY HAVE DISCIPLINE DURING THE HOLIDAYS
|
Dec 04, 2022 |
|
#142- If You Don't Know How to Eat to Lose Weight Listen to This
|
Dec 01, 2022 |
|
#141- Fuck you energy is stalling your fat loss
|
Nov 29, 2022 |
|
#140- That Food Will Make Me Gain Weight
|
Nov 24, 2022 |
|
#139- When You Think You Can't Do It Anymore... Do 1 More
|
Nov 23, 2022 |
|
#138- Your priorities are a choice
|
Nov 21, 2022 |
|
#137- ELITE CLIENT JESSICA T HAS LOST OVER 30LBS, REDUCED PAIN & IS ABLE TO MOVE MORE
|
Nov 20, 2022 |
|
#136- ARE YOU REALLY GOING TO EAT ALL OF THAT!
|
Nov 17, 2022 |
|
#135- I'm ALWAYS the one people come to for help
|
Nov 16, 2022 |
|
#134- It's Cold Out, I'm Not Hungry. Tackling The Winter Blues
|
Nov 15, 2022 |
|
#133- I Fall Off Every Weekend
|
Nov 14, 2022 |
|
#132- Using Undeniable Certainly to Balance My Life and Crush My Goals
|
Nov 13, 2022 |
|
#131- Life Situations Either Change You or Make You
|
Nov 09, 2022 |
|
#130- If I wanted to Lose 20lbs and Build Muscle Here is What I Would Do
|
Nov 08, 2022 |
|
#129- Your stress levels need to change if you want to lose weight
|
Nov 07, 2022 |
|
#128- 3 Times Rock Bottom Totally Transformed Me
|
Nov 03, 2022 |
|
#127- 3 Reasons You Can't Stop Snacking + Weekly Wins
|
Nov 02, 2022 |
|
#126- My best muscle building tips
|
Nov 01, 2022 |
|
#125- How I figured out what was making me bloat
|
Oct 27, 2022 |
|
#124- 6LBS IN 6 WEEKS - LEARN FROM KENDRA
|
Oct 26, 2022 |
|
#123- 10 Toxic Fitness Trends Lessons Learned
|
Oct 25, 2022 |
|
#122- I've never talked about this before
|
Oct 24, 2022 |
|
#121- I just want to "tone up" and what that really means
|
Oct 23, 2022 |
|
#120- 49lbs down since January with Kari
|
Oct 19, 2022 |
|
#119- THE most overlooked aspect of weight loss
|
Oct 18, 2022 |
|
#118- Sabotage
|
Oct 17, 2022 |
|
#117- Is Intuitive Eating a Good Weight Loss Strategy
|
Oct 16, 2022 |
|
#116- Step by Step improving your body composition
|
Oct 13, 2022 |
|
#115- Post Partum with Coach Steph
|
Oct 12, 2022 |
|
#114- What you need to do to start & what's BEST are two different things
|
Oct 10, 2022 |
|
#113- The meaning behind my first and only tattoo
|
Oct 06, 2022 |
|
#112- Your waterline is set too low
|
Oct 05, 2022 |
|
#111- What are some foods you eat to reduce belly fat? & other myths
|
Oct 04, 2022 |
|
#110- Getting Back on Track after being Sick
|
Oct 03, 2022 |
|
#109- Getting over the feeling of being buzzed
|
Oct 02, 2022 |
|
#108- Why your joints & exercise selection matters when losing weight
|
Sep 29, 2022 |
|
#107- 3 Fitness mistakes I know you're making but your ego is in the way
|
Sep 28, 2022 |
|
#106- Showing up even when you don't want to
|
Sep 27, 2022 |
|
#105- Do this to tone your arms faster
|
Sep 26, 2022 |
|
#104- YOU NEED TO UNDERSTAND THIS
|
Sep 25, 2022 |
|
#103- I just can't stop binge eating at night
|
Sep 22, 2022 |
|
#102- The problem with 1200 cals
|
Sep 21, 2022 |
|
#101- How to Stay on Track While Working 50+ Hours a Week
|
Sep 20, 2022 |
|
#100- Advice for Beginners
|
Sep 19, 2022 |
|
#99- The Steps I Took to Enjoy Eating Healthy
|
Sep 18, 2022 |
|
#98- 60lbs down with Melissa D
|
Sep 15, 2022 |
|
#97- The world just keeps shitting on me
|
Sep 14, 2022 |
|
#96- You ASKED for weight loss
|
Sep 13, 2022 |
|
#95- I've put up with a ton of shit .. a chat about boundaries and your goals
|
Sep 12, 2022 |
|
#94- Total body recomp and down 15 lbs with Sarah M
|
Sep 11, 2022 |
|
#93- I drank a bunch of alcohol and now my weights up now what
|
Sep 08, 2022 |
|
#92- Overcoming Adversity
|
Sep 07, 2022 |
|
#91- Keeping your stress in check to avoid overwhelm with back to school
|
Sep 06, 2022 |
|
#90- 5 Reasons why you cant keep the weight off and how to fix it
|
Sep 05, 2022 |
|
#89- 20lbs down and total body recomp with Liana S.
|
Sep 04, 2022 |
|
#88- Get Up
|
Sep 01, 2022 |
|
#87- 5 tips to stay on track in September
|
Aug 31, 2022 |
|
#86- Allow me to re introduce myself, you should too
|
Aug 30, 2022 |
|
#85- I'm under 200lbs now what?
|
Aug 29, 2022 |
|
#84- Nothing ever works for me
|
Aug 28, 2022 |
|
#83- Lets have an UNCOMFORTABLE conversation
|
Aug 25, 2022 |
|
#82- 8lbs down with Elizabeth Reimers
|
Aug 24, 2022 |
|
#81- The WEEKENDS throw me OFF TRACK
|
Aug 23, 2022 |
|
#80- I fucking hate meal prep
|
Aug 22, 2022 |
|
#79- THIS IS YOUR PERMISSION SLIP
|
Aug 21, 2022 |
|
#78- Stop being LAZY
|
Aug 18, 2022 |
|
#77- Total body recomp and down 10lbs with Taylor M
|
Aug 17, 2022 |
|
#76- I was terrified
|
Aug 16, 2022 |
|
#75- How do you want to show up using this to stay on track
|
Aug 15, 2022 |
|
#74- I have so much weight to lose.. 5 things I wish I knew when I tried to lose 40lbs
|
Aug 14, 2022 |
|
#73- This is what's keeping you the same weight
|
Aug 11, 2022 |
|
#72- I JUST DONT HAVE TIME
|
Aug 10, 2022 |
|
#71- The things you're not good at, are opportunities here's why
|
Aug 09, 2022 |
|
#70- Change your limiting beliefs to lose weight and get strong
|
Aug 08, 2022 |
|
#69- Athlete of the Month - Brianne Fortier
|
Aug 07, 2022 |
|
#68- You Look Like You've Lost Weight
|
Aug 04, 2022 |
|
#67- How I quit junk food for good
|
Aug 03, 2022 |
|
#66- Introducing Coach Rachel
|
Aug 02, 2022 |
|
#65- You don't get fit by being an A- hole to yourself
|
Aug 01, 2022 |
|
#64- You've set yourself up for failure before you event start
|
Jul 31, 2022 |
|
#63- Weight Loss is like a soccer game
|
Jul 28, 2022 |
|
#62- THIS is KILLING your GAINS
|
Jul 27, 2022 |
|
#61- Flip the Switch
|
Jul 26, 2022 |
|
#60- You don't want to feel this way
|
Jul 25, 2022 |
|
#59- Its time to put the McDonalds down
|
Jul 24, 2022 |
|
#58- I just want to eat whatever I want
|
Jul 21, 2022 |
|
#57- Day 1 of my program and I've already fallen off
|
Jul 20, 2022 |
|
#56- Online vs In Person Training
|
Jul 19, 2022 |
|
#55- Fitness myths and trends with our Elite Head Coach Steph
|
Jul 18, 2022 |
|
#54- 10 Frequently Asked Fitness Questions
|
Jul 17, 2022 |
|
#53- The only thing you need to actually get and sustain results this summer
|
Jul 14, 2022 |
|
#52- I'm not seeing any progress
|
Jul 13, 2022 |
|
#51- I'm going all in
|
Jul 12, 2022 |
|
#50- I'll get back on track Monday
|
Jul 11, 2022 |
|
#49- THIS is holding your progress back
|
Jul 10, 2022 |
|
#48- Ashley S. started eating bread and lost 10lbs
|
Jul 07, 2022 |
|
#47- You have a choice
|
Jul 06, 2022 |
|
#46- Why does weight loss slow down
|
Jul 05, 2022 |
|
#45- My friend can eat whatever she wants and not gain weight, but I cant ?!
|
Jul 04, 2022 |
|
#44- How to find accurate fitness information online
|
Jul 03, 2022 |
|
#43- THESE types of women are my fave to work with
|
Jun 30, 2022 |
|
#42- This is why you're not where you want to be
|
Jun 28, 2022 |
|
#41- YOU NEED TO RUN YOUR OWN RACE
|
Jun 27, 2022 |
|
#40- How to know if you're lifting with the Right Intensity
|
Jun 26, 2022 |
|
#39- This is why 1200 cals just doesn't work - what long term dieting can do to women
|
Jun 23, 2022 |
|
#38- WHY CANT I ?!!
|
Jun 22, 2022 |
|
#37- YOUR POOP IS SCREWING UP YOUR WEIGHT LOSS
|
Jun 21, 2022 |
|
#36- Identify the Problem Not The Symptom
|
Jun 20, 2022 |
|
#35- I can't stay motivated in the summer
|
Jun 19, 2022 |
|
#34- Do I need to workout to lose weight?
|
Jun 16, 2022 |
|
#33- You're repeating the same habits and its keeping you stuck
|
Jun 15, 2022 |
|
#32- My protein is always low & which supplements you need when you're first starting
|
Jun 14, 2022 |
|
#31- There's so much SUGAR in that
|
Jun 13, 2022 |
|
#30- How to hit any goal including weight loss
|
Jun 12, 2022 |
|
#29- This is how I got my dream BOOTY and body
|
Jun 09, 2022 |
|
#28- Should I be eating 1200 calories?
|
Jun 08, 2022 |
|
#27- What I wish I knew when I first started losing weight
|
Jun 07, 2022 |
|
#26- QUICK FAT LOSS
|
Jun 06, 2022 |
|
#25- How fitness totally changed my confidence & perspective on life
|
Jun 05, 2022 |
|
#24- Tracking Fast Food & Alcohol
|
Jun 02, 2022 |
|
#23- You forgot about this important part of body recomp ....
|
Jun 01, 2022 |
|
#22- This is the reason WHY you can never stay on track
|
May 31, 2022 |
|
#21- Listen to this if you're lacking motivation ...
|
May 30, 2022 |
|
#20- You get OUT what you put IN
|
May 29, 2022 |
|
#19- This matter more than how many calories you burn during a workout
|
May 26, 2022 |
|
#18- You're back from vacay now what?! Fat loss edition
|
May 25, 2022 |
|
#17- Motivation vs Momentum
|
May 24, 2022 |
|
#16- When did we decide low body fat equals happiness?
|
May 23, 2022 |
|
#15- What foods do I need to eat to lose weight?
|
May 22, 2022 |
|
#14- The #1 reason you’re having a hard time eating healthy !
|
May 19, 2022 |
|
#13- The #1 thing you're missing from your fitness routine to be successful
|
May 18, 2022 |
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#12- I have a hard time asking for help
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May 17, 2022 |
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#11- Your body type doesn’t determine your metabolism
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May 16, 2022 |
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#10- Punishing yourself isn’t helping you lose fat
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May 15, 2022 |
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#9- 5 steps to help YOU stay on track
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May 12, 2022 |
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#8- 10 traits my MOST successful FAT LOSS clients share
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May 11, 2022 |
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#7- Sometimes NO is easier than ill have SOME
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May 10, 2022 |
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#6- But what if i FAIL ......
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May 09, 2022 |
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#5- This is the #1 thing holding you back from losing weight RIGHT NOW
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May 08, 2022 |
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#4- Make Peace with the Mirror & Watch your Reflection Change
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May 05, 2022 |
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#3- I took progress photos and now Im discouraged
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May 03, 2022 |
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#2- The REAL reason your weekends are holding you back
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May 02, 2022 |
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#1- Who the heck is Samantha Mills?
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May 01, 2022 |
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Evolve and Elevate Podcast Trailer
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May 01, 2022 |