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In today's episode, Britany chats about the 100 different things going on in her own life - from shifting social media strategies to taking a break from the podcast (TO A FREAKING BABY SOS), and ramping up her 1:1 virtual training business. This episode will be the last episode for at least 3 months while Britany goes on maternity leave! Make sure you're on Britany's email newsletter here so you're first to get information on when she's back! For 1:1 virtual personal training with Britany (starting in January), click here to apply. SIGN UP FOR BRITANY'S NEWSLETTER https://britany.myflodesk.com/filterfree

In this episode, Britany gives a more personal update on how pregnancy is progressing and she reflects on her journey with fertility struggles... all while also preparing for the inevitable BIG change upcoming in her life: a new baby (hopefully soon but not too soon)! Resources mentioned in the episode: FREE guide: Protect Your Core During PregnancyFREE guide: Managing Pelvic Pain During Pregnancy20% off Pregnancy Core and Pelvic Floor GuideBritany's Pregnancy & Postpartum workouts on the Sweat appSIGN UP FOR BRITANY'S NEWSLETTER https://britany.myflodesk.com/filterfree

Getting in the best shape of your life doesn’t get easier with age—but it’s absolutely possible. In this episode, Britany breaks down why building muscle may be the missing piece for women trying to lose fat, improve their metabolism and get in shape after 30, 40 and beyond. Britany covers why strength training and muscle growth should come before more cardio or cutting calories, plus how progressive overload, protein, daily steps, sleep and stress can help you build muscle, lose body fat and feel stronger at any age. She discusses: Why hormones and menopause aren't the only things making getting in shape harder as we ageWhy adding more exercise and cardio isn't always the answerWhy losing fat isn't the best starting point and why building muscle first can put you in a better position to lose fat laterWhat strength training actually needs to look like if your goal is building muscleSimple ways to increase your steps and daily movement without adding another workoutWhy protein matters for both building muscle and preserving it while losing fatThe overlooked role sleep and stress play in your resultsSIGN UP FOR BRITANY'S NEWSLETTER https://britany.myflodesk.com/filterfree

Can you run and strength train at the same time without sacrificing your progress?  In this episode, Britany breaks down how to balance running and gym workouts, whether your goal is to become a better runner, build muscle, or do a little bit of both. Britany covers the biggest mistakes runners make with strength training, why running alone won’t build muscle, how slow runs and interval training can help you run faster, and how many strength workouts runners actually need. Plus, she explains how to prevent overtraining, burnout and injury! Click HERE for a 7-day free trial of Britany's Ignite Running program on the Sweat app. SIGN UP FOR BRITANY'S NEWSLETTER https://britany.myflodesk.com/filterfree

Wondering what supplements you actually need and which are a waste of your money? Whether you're trying to lose fat, build muscle, or simply get healthier, this episode answers the most common questions about protein powder, creatine, electrolytes and hydration powders, pre-workout, BCAAs and fat burners (and GLP-1 medications while we're at it!) Britany discusses what works, what doesn't, and why supplements should support (not replace) the fundamentals of good nutrition and strength training. She explains how to choose reputable brands, how to take supplements for more efficacy and least digestive distress, and simplifies the process. In This Episode  Is protein powder actually necessary?  Whey protein vs soy protein vs collagen protein (and all the other popular kinds too!) - which is best?  How and when to take creatine? Does creatine damage the kidneys and cause bloating? Do electrolyte drinks and hydration powders really work?  Are BCAAs and pre-workout really worth it?  Will fat burners speed up my weight loss journey? Where GLP-1 medications fit into a healthy lifestyle  How to choose safe, high-quality supplements  Which supplements are actually worth buyingENTER THE GIVEAWAY (US-residents only) SIGN UP FOR BRITANY'S NEWSLETTER https://britany.myflodesk.com/filterfree

If you know what you should be eating for a healthy lifestyle, but aren't sure how to stay consistent, meal prep, manage your meals AND your kids' meals... this is the episode for you. In part 3 of the Nutrition For Real Life series, Britany answers the most common nutrition questions from listeners, including how to lose weight without tracking calories, manage cravings, meal prep with a busy schedule, navigate family meals, overcome fat loss plateaus, and enjoy treats without sabotaging progress. In This Episode  How to lose weight without counting calories or tracking macros  Why you're always hungry (and how to fix it)  How to stop late-night snacking and manage cravings  Easy meal prep tips for busy women  Simple ways to eat more protein and vegetables  How to eat healthy with picky kids or a partner who isn't on board  What to do when fat loss plateaus  How to enjoy vacations, desserts, and social events while still reaching your goalsSIGN UP FOR BRITANY'S NEWSLETTER https://britany.myflodesk.com/filterfree

If you've ever wondered whether carbs are actually bad, how much protein you really need, or why you're constantly hungry despite trying to "eat healthy," this episode is for you. In Part 2 of the Nutrition for Real Life series, Britany breaks down the real role of protein, carbs, and fat and why protein is the one nutrient most women need more of. You'll learn how your nutrition should change based on your goal, whether that's fat loss, muscle gain, or simply feeling healthier and stronger as you age.  In This Episode We Discuss: Why most women aren't eating enough protein The truth about protein, carbs, fat, and fiberHow to eat for fat loss, muscle gain, or maintenance How to improve your nutrition without tracking macros or counting caloriesSIGN UP FOR BRITANY'S NEWSLETTER https://britany.myflodesk.com/filterfree

If you've ever wondered why weight loss gets harder the longer you diet, why every expert seems to have a different answer, or whether you really need to count calories to lose fat, this episode is for you. In Part 1 of this 4-part nutrition series, Britany breaks down the foundation of fat loss: calorie deficits, metabolism, metabolic adaptation, and why preserving muscle matters just as much as losing weight.  She also explains why crash diets backfire, how popular diets actually work, and what women in perimenopause and menopause need to know about fat loss. In this episode, we discuss:  What a calorie deficit actually is  The 4 ways your body burns calories  Why daily movement matters more than most people realize  Metabolic adaptation and why weight loss slows over time  Why bigger calorie deficits aren't always better  How keto, intermittent fasting, paleo, and other diets really work  The difference between weight loss and fat loss  Why preserving muscle is critical during a fat-loss phase  How strength training supports fat loss  The role of muscle in metabolism and long-term success  Fat loss during perimenopause and menopause  Why aggressive dieting often backfiresMentioned in the podcast: Free calorie calculatorSIGN UP FOR BRITANY'S NEWSLETTER https://britany.myflodesk.com/filterfree

If the scale is going up, how do you know whether you’re gaining muscle or just gaining fat? In this episode, Britany breaks down one of the most confusing parts of body recomposition: figuring out whether your workouts and nutrition are actually changing your body in the way you want them to. She explains why the scale alone is a terrible measure of progress, how to identify the real signs of muscle gain, and what changes in your workouts, energy, recovery, and body composition actually mean.  Britany also dives into why women often panic when the scale increases, the emotional side of body image, and how perimenopause can complicate the conversation around fat loss and muscle gain (but isn't the end of the road!). This episode is equal parts practical advice, fitness education, and real talk about learning to look beyond the number on the scale. Use code MUSCLE10 for 10% off The Body Breakthrough, Britany's fat loss, muscle gain and metabolism guide through the end of June.SIGN UP FOR BRITANY'S NEWSLETTER https://britany.myflodesk.com/filterfree

If you’ve ever looked at your dumbbell collection and thought, “Am I supposed to just keep buying heavier weights forever?” then this episode is for you. Britany breaks down one of the most misunderstood concepts in fitness: progressive overload. She explains how muscle growth doesn’t only come from lifting heavier and how women working out at home can continue building strength, muscle, and better health even when they feel stuck with the equipment they already have. She also shares the honest reality of home workouts, why your body adapts faster than you think, and the uncomfortable truth about why many women stop seeing results in their workouts. In this episode, we discuss:  What progressive overload actually means  Why muscle growth is about more than just lifting heavier  Mechanical tension explained simply  How to gain muscle with limited dumbbells  How to use reps, tempo, and sets to continue progressing  Why your workouts may no longer feel effective Resources mentioned in this episode: Get 20% off The Essential Dumbbell Exercise Tutorial Guide hereGet a free 7-day trial of the Sweat App and join Britany's Mid Year Challenge  SIGN UP FOR BRITANY'S NEWSLETTER https://britany.myflodesk.com/filterfree

In this deeply personal part 2 pregnancy announcement episode, Britany opens up about navigating her pregnancy after surviving HELLP syndrome and preeclampsia with her first child. Britany shares the realities of pregnancy anxiety, the loss of control that comes with high-risk pregnancies, and how she's approaching her second pregnancy with a completely different, healthier, mindset. This episode is not a fear-based conversation, but it's an honest one. It's for women who feel anxious, overwhelmed or uncertain and serves as a reminder that you can be scared and still keep going. Previous Episodes Referenced In This Episode: June 2, 2023 Postpartum Part 1 - listen on Apple or SpotifyJune 9, 2023: Postpartum Part 2 - listen on Apple or SpotifySIGN UP FOR BRITANY'S NEWSLETTER https://britany.myflodesk.com/filterfree

After 9 months of trying and coming oh-so close to starting IVF, Britany is finally pregnant! And in today's  part 1 episode answers all your questions around her fertility journey, she did finally become pregnant, her birth plan and managing being pregnant with a toddler.  To listen to Britany speak in-depth on her infertility journey and trying to conceive over the age of 35 specifically, you can listen on Spotify here or on Apple Podcasts here. SIGN UP FOR BRITANY'S NEWSLETTER https://britany.myflodesk.com/filterfree

If you're battling the all-or-nothing mindset or perfectionism, struggling with consistency or simply not feeling like you're making progress, this episode will help you figure out what's holding your back. In this episode, Britany shares the real reason she's stepping back into personal training and why the bigger lesson has nothing to do with workouts. Britany's addressing how she's fought perfectionism and unrealistic expectations in the past and how she's handling this new venture in a new (healthier) way. We'll discuss: Shifting mindset to make consistency feel easierBuilding routines that work for YOU long-termBreaking out of the all-or-nothing cycleLetting go of unrealistic standards that don't fit your lifeAnd yes she discusses the ins and outs of her virtual personal training! If you'd like to apply to work with Britany 1:1 you can do so here: https://www.britanywilliams.com/coaching  SIGN UP FOR BRITANY'S NEWSLETTER https://britany.myflodesk.com/filterfree

Struggling to see results from fitness apps? Not sure if you're using your workout app the best way possible? In this episode, Britany breaks down why many women are using home workout programs and fitness apps wrong and the simple changes they can make. Britany explains how structured programming, exercise selection, and consistency matter far more than simply completing random workouts inside an app. She shares the biggest mistakes people make when using workout apps and how to approach them more strategically so your workouts actually move you toward your goals.  If you’ve ever wondered why your fitness app workouts feel random or your progress has stalled, this episode will help you rethink how to use these tools more effectively. We discuss: The biggest mistake people make when following home workout programsThe difference between structured training and random workoutsHow to use workout apps more strategically for strength and fitness progressWhy consistency and programming matter more than workout varietyGet your 7 day free trial of the Sweat App here SIGN UP FOR BRITANY'S NEWSLETTER https://britany.myflodesk.com/filterfree

Feeling burnt out from workouts or your job? Or maybe you're feeling stuck after a set back? In this episode, Britany discusses burnout, injury and the hidden cost of constantly trying to “do it all.” Britany breaks down how the pressure to stay productive in work, life, and fitness can quietly lead to stalled progress, chronic fatigue, and even injury. Many high-achievers believe doing more or pushing harder will produce better results, but the opposite is often true.  If your workouts feel harder than they used to or your routine isn’t producing results anymore, this episode will help you rethink how to approach training, rest, and consistency. Also.... Harry Styles and Heated Rivalry, because, well duh... SIGN UP FOR BRITANY'S NEWSLETTER https://britany.myflodesk.com/filterfree