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In this episode, we’re diving into a simple meal-building and meal-prep framework to help you stay consistent with your nutrition—even when life gets busy. If one of your goals is to lose body fat, build muscle, feel stronger, or simply make healthy eating easier, this episode is for you. Whether you’re tired of starting over with meal plans, getting stuck in takeout mode on busy nights, or feeling overwhelmed by what to cook, you’ll learn how to build balanced meals, prep flexible staples, and create a realistic routine that works for your life. Share feedback/send fanmail Resources Join the body recomp challenge Body recomp mini course - FREE 1:1 coaching - apply for waitlist Support the show Instagram | TikTok | YouTube | Pinterest

In this episode, we're diving into your 30-day lock-in plan for getting back on track, locking in the next few weeks, and setting yourself up for success before January. If one of your goals is to lose 5-10lbs and build more muscle mass so you're lean and strong, this episode is for you. No matter if your year has looked a little different than you expected, if you fell off more times than you anticipated, or if you're just trying to lock in before the end of the year, this is for you if you want to plan out your 30 days.  ____ Join the recomp challenge! My 30-day body recomp challenge and group cohort starts on October 5, 2026! I have built out your body recomp plan, including workouts, meals, habits, and daily actions for you, so you can take action and get started asap! This will include resources for how to track, building out meals, my meal prep strategy, teaching you how to train for muscle, adding progression, and so much more! If you want in, join the waitlist.   Share feedback/send fanmail Resources The body recomp challenge - waitlist Body recomp mini course - FREE 1:1 coaching - apply for waitlist Support the show Instagram | TikTok | YouTube | Pinterest

If I could have you understand one thing, it would be that maybe, just maybe, you don't need to just try harder.  You need a simpler plan that actually lets you stay consistent when life is, well, life.  Because we're not all going to be bodybuilders. We have families, real jobs, and life that gets in the way, so fitness takes a back seat.  Then it becomes, "when I have more time." In reality, you need a plan that is going to help you lose fat with the right nutrition protocols, build muscle with the right and consistent training plan, and remove all the guesswork that keeps you inconsistent.  We're covering that, plus your 12-week lock-in and body recomp plan for the end of the year and MORE in today's episode.  Grab your latte and your notes app and let's get into it.  Share feedback/send fanmail Resources Join the body recomp challenge Body recomp mini course - FREE 1:1 coaching - apply for waitlist Support the show Instagram | TikTok | YouTube | Pinterest

What happens when the habits that made you fit begin to harm your health? In this episode, I’m reintroducing myself and sharing the story behind my fitness journey, including the parts you cannot see in a before-and-after photo. I talk about my experience with extreme dieting and reaching an unhealthy body-fat percentage. I looked lean, but I was dealing with hair loss, hormonal issues, and the loss of my period. After my Hashimoto’s diagnosis, I had to rethink my approach to health, fitness, and nutrition. I share what helped me move away from extremes, lose 15 pounds, build definition, and create a lifestyle that supports both my goals and my health. I also discuss our miscarriage in early 2026, how we are navigating the grief, and how this season has affected my health and fitness journey. Share feedback/send fanmail Resources The body recomp challenge - waitlist Body recomp mini course - FREE 1:1 coaching - apply for waitlist Support the show Instagram | TikTok | YouTube | Pinterest

In today's episode, we're talking all about how to lose 5-15lbs in the next 6 months and the exact framework that you should follow to see results. My goal is to help you build this out for yourself. Share feedback/send fanmail Resources Join the body recomp challenge Body recomp mini course - FREE 1:1 coaching - apply for waitlist Support the show Instagram | TikTok | YouTube | Pinterest

In today's episode, we're diving into the strategy you need to be following based on your goals of building muscle mass, getting defined, and losing 5-20lbs.  This is part of the Body Recomp Series, and we're talking about all the things from how to build more muscle mass, what actually gets you results, and how to get your body in a prime state for fat loss.  Share feedback/send fanmail Resources Join the body recomp challenge Body recomp mini course - FREE 1:1 coaching - apply for waitlist Support the show Instagram | TikTok | YouTube | Pinterest

In this episode, I am walking you through my exact meal prep strategy that keeps me consistent and that I teach my clients, so they can eat meals they enjoy while still reaching their goals.  We walk through the different types of meal prep, how to meal prep successfully, why your meal prep strategy is important, and how you can actually save time by front-loading your meal planning.  Substack Share feedback/send fanmail Resources The body recomp challenge - waitlist Body recomp mini course - FREE 1:1 coaching - apply for waitlist Support the show Instagram | TikTok | YouTube | Pinterest

In today's episode, we're kicking off the body recomp series, where I teach you how to change your body composition and get lean and toned.  Part 1 is about one of my most-asked questions: how to lose the last 5-10lbs and maintain results.  I have also included my Substack article where I break this down step by step.  Substack article: Read the full article here Share feedback/send fanmail Resources Join the body recomp challenge Body recomp mini course - FREE 1:1 coaching - apply for waitlist Support the show Instagram | TikTok | YouTube | Pinterest

In this episode, I am walking you through how to reset after summer and get back on track with your fitness and nutrition goals before fall.  We talk through the biggest reasons why fat loss doesn't work, along with the 6 core aspects of a body recomp and my body recomp rules that help my clients lose 5-15lbs successfully in 90 days.  Share feedback/send fanmail Resources Join the body recomp challenge Body recomp mini course - FREE 1:1 coaching - apply for waitlist Support the show Instagram | TikTok | YouTube | Pinterest

In this episode, I share some of my favorite tips I share with my clients when it comes to breaking the on-and-off cycle with their goals.  I know you're not new to fitness and KNOW what to be doing, so why is staying consistent so hard?  After the vacations, weekend getaways, and summer treats, I want you to have the right focus and game plan for losing 5-20lbs and keeping it off (and keeping your muscle mass).  We're chatting about how you actually apply these rules to your daily life, build the habits that keep you consistent, and ensure that you finally stay on track. This is done through creating real routines and focusing on the things you can control, vs only staying with it or starting when you're motivated or can do it perfectly.  Breaking the all-or-nothing mindset and working toward starting and taking action no matter the mood, where you are at in your journey, or how "perfect" timing may or may not be.  Let's get into it!  Share feedback/send fanmail Resources Join the body recomp challenge Body recomp mini course - FREE 1:1 coaching - apply for waitlist Support the show Instagram | TikTok | YouTube | Pinterest

In this episode, I share practical strategies to stay on track with your health and fitness goals, even during busy or travel-filled seasons like summer. I talk through how I approach simple systems, mindful nutrition, and consistent movement so I can make progress without burning out. How to adapt your routine when summer and travel disrupt your normal rhythmHow to build a sustainable nutrition plan around protein, whole foods, and portion controlWhy I use the 80/20 rule to keep balance without derailing progressThe non-negotiables I rely on: strength training, step goals, hydration, sleep, and stress managementProtein Cheat Sheet 1:1 coaching spots - Learn more Share feedback/send fanmail Resources Join the body recomp challenge Body recomp mini course - FREE 1:1 coaching - apply for waitlist Support the show Instagram | TikTok | YouTube | Pinterest

In this episode, I'm chatting all about how eating too little or in a deficit for too long will hinder your progress and the overall effects on your metabolism. Especially for women aiming for body recomposition. Some of the topics we cover include: The misconception that eating less always leads to faster fat lossHow food has been demonized and its impact on women’s nutritional choicesSigns that your caloric intake is too low, including fatigue, poor sleep, and hormonal imbalancesThe risks of long-term undereating, such as metabolic slowdown and muscle lossThe importance of a strategic, balanced caloric deficit for body recompositionHow to monitor progress effectively through photos, measurements, and body composition data  Timestamps: 00:00 - Why low calorie intake can sabotage your results 00:30 - Signs you've been under-eating for too long 01:56 - The dangers of demonized foods and improper caloric restrictions 02:54 - How under-eating impacts metabolism and hormones 04:01 - Recognizing when your calories are too low 05:23 - The mismatch between calorie deficit and actual fat loss 06:48 - Long-term effects of calorie restriction on metabolism 08:11 - Signs of chronic undereating and what to do about it 09:23 - How body fat loss stalls in prolonged caloric deficits 10:48 - The importance of priming your body for fat loss 12:07 - Structuring a sustainable strength training routine 14:40 - Ensuring your workouts promote muscle hypertrophy 16:00 - Nutrition strategies for muscle preservation and fat loss 18:10 - Tracking progress beyond the scale: photos, measurements, and body composition scans 21:20 - The influence of stress, sleep, and hormonal health on fat loss 22:51 - Final tips: building habits and structuring your plan for success   Hume Health Scale Work with me____ Disclaimer: The information shared on this podcast is for educational and informational purposes only and is not intended as medical, nutritional, fitness, or healthcare advice. Always consult with your physician or qualified healthcare provider before starting any exercise program, nutrition plan, or making changes to your health routine. Participation in any fitness or wellness activities discussed on this podcast is done at your own risk. The views expressed are based on personal experience, professional expertise, and available research at the time of recording.  Share feedback/send fanmail Resources Join the body recomp challenge Body recomp mini course - FREE 1:1 coaching - apply for waitlist Support the show Instagram | TikTok | YouTube | Pinterest

I see a lot of body recomps as a fitness coach, and one of the biggest reasons I see them fail comes down to the type of plan and the understanding of how to actually recomp.  In today's episode, I walk through why I see body recompositions fail, what the signs are that yours is going to fail, and exactly how you should structure your recomp if you want to see success.  Coaching programs linked below:  Hume Health Body Composition Scale Share feedback/send fanmail Resources Join the body recomp challenge Body recomp mini course - FREE 1:1 coaching - apply for waitlist Support the show Instagram | TikTok | YouTube | Pinterest

In today's episode, we're talking about the misconception around "hard" workouts and working hard for fat loss, and answering some of my most asked questions: "What really works for fat loss?""Do I need to be working out for hours to see results?""How much should I be eating for fat loss?"And sharing how you can create an effective plan to see results, avoid becoming "skinny fat", and actually find a plan you can stick to with results that follow.  Watch on YouTube Share feedback/send fanmail Resources Join the body recomp challenge Body recomp mini course - FREE 1:1 coaching - apply for waitlist Support the show Instagram | TikTok | YouTube | Pinterest

In today's episode, we're talking about the limiting beliefs that come with trying to build the perfect fitness plan or routine, and why waiting until the chaos in your life dies down is the reason behind why you stay stuck.  As a fitness and nutrition coach, I have seen firsthand how women can prevent themselves from seeing results, not because they don't have the time, but because their routines and habits are preventing them from seeing results.  As we head into summer, I want you to have the fitness plan that will help you see results from consistency, not waiting for your life to stop so you can finally start to focus on fitness.  Join Summer Shred - Starts May 18th Join 1:1 coaching - June Spots Now Open Balance & Barbells Instagram Page Watch on YouTube Share feedback/send fanmail Resources Join the body recomp challenge Body recomp mini course - FREE 1:1 coaching - apply for waitlist Support the show Instagram | TikTok | YouTube | Pinterest