Fit Womens Weekly Podcast

Fitness finshers... what should they be and why most trainers and fitfluencers who think they're trainers are getting them all wrong. 

Pet peeve talk coming! 

Plus, let's continue the GPD (Great Panty Debate)... to wear underwear or not when you workout? Let's chat it out.

Happy friday! 

Monday, May 16th kicks off a new session with FWW Live. Join in the training fun by visiting and sign up for a free trial! 

Direct download: fit_quickies.mp3
Category:Fitness for Women -- posted at: 2:00am PDT

Want to partake in the next FWW Live session? It starts Monday May 16th! Head to to sign up for free and start getting stronger, faster, better! 

But that's not all! Let's talk feet and ankles. How to make them stronger and more mobile. This is so important and often neglected. Don't neglect your toesies! 

And let's change from being a perfectionist to being your best. This concept hit hard and hope it hits with you too! 

Remember to sign up for your FWW Live trial! 

Direct download: foot_and_ankles.mp3
Category:Fitness for Women -- posted at: 2:00am PDT

Fit Quickie Friday... a short episode to cover an important topic: Take time off. 

Do you ever take breaks from working out? Maybe, depending on your current workouts, you don't need to. Maybe this is your official prescription to take a few days off. 

Where do you fall? 

Plus, this is your invite to join me for the next session of FWW Live! Try it out for FREE starting today.

RSVP to your invite by going to: 

Let's connect: 

Direct download: permission_to_stop.mp3
Category:Fitness for Women -- posted at: 2:00am PDT

I share a lot on this podcast including very personal successes and struggles. 

Today, I feel naked and I share my 38 year journey with anxiety. The pros, cons, effects and more. 

I hope you can relate to this and enjoy the show. If you do, please let me know. Feel free to email me or DM me on Instagram. We're all in this together and I love talking with you.

For more in Athletic Greens, visit and use code FWW for bonus goodies at check out! <-- Try me out! 

Direct download: anxiety.mp3
Category:Fitness for Women -- posted at: 2:18am PDT

Short, sweet but filled with the good stuff!

Like how to quickly get rid of love handles/muffin tops? How to do pistol squats? The song you have to listen to right now! AND... my secret love of pulling weeds.

What's a fun fact about you that people find unique?

Let's connect: 

Direct download: pistols_and_muffin_tops.mp3
Category:Fitness for Women -- posted at: 2:00am PDT

The 1st Bulldog Challenge in 3 years! This local 10k obstacle race has been a challenge I've done 4 times previously and had high hopes for its return this year.

Did it live up to the hype? What is it? How did my amazing team do? And more. 

Spoiler... it wasn't like the previous 4 times I've done this. Better? Worst? Listen and find out! 

Do you do OCRs? 

Let's connect: 

Direct download: bulldog_challenge_recap.mp3
Category:Fitness for Women -- posted at: 2:00am PDT

It's race week for the Bulldog Challenge OCR. This 4 person team event has always been a blast but it's been since 2019 since the last race.

Here's what I'm doing this week to prepare for a great race day! If you have questions let me know 

Direct download: pre_bulldog.mp3
Category:Fitness for Women -- posted at: 2:01am PDT

This interview was a dream come true! JJR is my favorite Cake Designer and host of the best YouTube show, You've Been Desserted. 

But baking cakes isn't his only passion. We talk fashion, Florence & The Machine, fitness and nutrition to create a well balanced life for happiness and health!


Let's Chat! code "FWW"

Direct download: joshua_john_russell_edited.mp3
Category:Fitness for Women -- posted at: 2:00am PDT

Happy 402nd episode of the FWW Podcast! I can't believe we're still chugging along, chatting every week! And I wouldn't have it any other way. so thank you!

I didn't get to celebrate the 400th but it needed to be mentioned.

Also on the show:

- Is it okay for women to take creatine?
- What is the best scale for weight, body fat, etc?
- And what about lifting heavy on your period? Is it too much? 

Let's chat it out in 15 minutes. 

Direct download: 400_shows.mp3
Category:Fitness for Women -- posted at: 2:00am PDT

Samantha Wilson breaks down hypnosis and breaks free of the stereotypes of magical spells and swinging pocket watches to share what hypnotherapy is and what it can do for women to break free of their mental barriers to come out stronger and more confident. 

This episode was so fun and the energy is contagious so get ready to get pumped.

Find out more about Babes Against Bullshit:

Tell me your thoughts! Let's connect: "FWW"

Direct download: samantha-hypnosis_.mp3
Category:Fitness for Women -- posted at: 2:00am PDT

How did I not realize this was going to be episode 400!? We'll have to celebrate on episode 401 for sure because there just wasn't time in the Fit Quickie (and I clearly forgot).

Today, let's spend 10 minutes talking about tracking your food when eating out. Do you need to? What's the most efficient way? Tricks for a balanced but enjoyable eating out experience... and more! 

Direct download: ffq-tracking_at_restaurants.mp3
Category:Fitness for Women -- posted at: 1:35am PDT

Today is my birthday... I'm 38 years young and celebrating by sharing the most valuable lessons learned over the past year.

But I always wanted to hear from you and what advice you would give your younger self. Listeners did not dissapoint. Listen for some words of encouragement, wisdom and self care!

Support the show and celebrate by birthday by supporting our sponsor: Athletic Greens at use "FWW" at checkout for free goodies! 

Direct download: birthday.mp3
Category:Fitness for Women -- posted at: 1:59am PDT

What does it take to look like a fitness influencer or magazine fitness model? 

What does a fit body look like when you workout more days a week than you rest? 

Cellulite, stretch marks, muffins tops and more in this chat and more to come.

Let's connect! 
Support the podcast by using "FWW" at to get a free supply of Vitamin D AND package of travel packs.

Direct download: body_image_friday.mp3
Category:Fitness for Women -- posted at: 4:00am PDT

What exercises should you be doing to strengthen your knees? How can you train to decrease knee pain? 

Let's talk it out for healthier knees and a stronger body! 

Plus what underwear is best for working out? And my honest answer for leaning out if you've had a history of disordered eating. Might not be what you want to hear. But it's what you might need to hear.

Support the podcast by checking out and using code "FWW" for extra goodies at check out including a year support of Vitamin D and a box of travel packs.

Ready to try FWW Live? for 2 full weeks free! 

Direct download: knees.mp3
Category:Fitness for Women -- posted at: 2:00am PDT

Feeling like you putter out on workouts sooner than you'd like and want to be able to push harder, longer? 

Here's how to increase your engine to build more cardio, more intensity, and more power in your workouts! 

Let's connect: 

Love the show? Make sure to subscribe and share! 

Direct download: improve_engine.mp3
Category:Fitness for Women -- posted at: 2:00am PDT

Ever feel bad when life gets busy and you can't workout? How to handle it so you come back strong and healthy!

Plus, why you feel nauseous during workouts and how to avoid it. 

Plus more! 

Let's connect:

Direct download: nauseous.mp3
Category:Fitness for Women -- posted at: 2:00am PDT

Today's quick tip is about pushing through workouts when things get tough!

Here's my secret to make workouts seem easier so you stay mentally strong and physically stronger! 

Plus the morning cocktail that makes my day! 

Direct download: rounds_left_after.mp3
Category:Fitness for Women -- posted at: 2:00am PDT

My friend April joins the podcast today to share her 4 year adventure in Mexico and Guatemala with her husband and 2 boys.

What made them sell all their belongings and move south of the border? How much money did they save? How is life different? 

They're living the life many of us dream of and I can't wait for you to hear her story! 

Connect to April:

Let's chat: 


Direct download: April_Carden.mp3
Category:Fitness for Women -- posted at: 2:00am PDT

Part of my job is to create training plans.

Part of my job is to workout live and coach others through the sessions.

Part of my workout is to help people live a painfree, more mobile life.

And part of my job is to inspire and motivate women to push themselves to better results.

That's the goal of this short episode. When is the last time you REALLY pushed yourself hard? Without fear or judgement? 

Listen in and give it a go. <- Try FWW Free!

Direct download: friday_fit_quickie_-_pep_talk.mp3
Category:Fitness for Women -- posted at: 2:00am PDT

Is there a difference in the calories you burn with strength training versus cardio workouts? 

Which is best for weight loss? What about hiit? 

How many calories do you burn doing 30 minutes of each one? Let's break it all down!

Let's connect:

Direct download: cardio_vs_strength_calories.mp3
Category:Fitness for Women -- posted at: 2:01am PDT

In any profession it's important to stay in your lane and know your strengths and weaknessess. But especially when what you do has the ability to help or harm people.

A listener asked how she should go about telling her gym's fitness instructor she's teaching kettlebell swings all wrong? Or should she say anything? 

Let's just say, you won't see me teaching olympic lifting anytime soon. I'll admit 100% that's not something I know anything about. 

But let's hear the full response! 

Direct download: bad_trainer.mp3
Category:Fitness for Women -- posted at: 2:00am PDT

Dr Jennifer Heisz runs the NeuroFit Lab at McMaster University where she studies the connection between the brain and fitness for physical and mental health.

This episode is loaded with interesting nuggets on serotonin, endocannibinoids, dopamine, and more... production driven by the workouts you do.

Which workouts are the best? How does fitness help and hurt stress? And so much more!

Let's connect:


Direct download: dr_heisz.mp3
Category:Fitness for Women -- posted at: 2:05am PDT

Friday Fit Quickie! 

Exercise is about keeping a body strong and mobile. It goes beyond just lifting as heavy as possible. 

These moves are hugely beneficial at helping build strength, increase range of motion and increase mobility! 

Do you do them already? 

Let's connect:

Direct download: underrated_exercises.mp3
Category:Fitness for Women -- posted at: 2:00am PDT

February is American Heart Health Month. This is an important topic to me as heart disease runs in the fam as well as to millions of others. 

What can you do to keep your heart healthy and beating strong? What to avoid? What to look for? And more! 

Thank you to Dr. Kimberly Wright for hanging out today. Check her out at:

Let's connect: 

Direct download: dr_kimberly_wright.mp3
Category:Fitness for Women -- posted at: 2:00am PDT

Sweet and short Friday Fit Quickie talking about maintenance phase vs aiming to change something with your body... 

Whether that's weight loss or increased strength. Is it okay to be forever chasing body goals without taking a break? 

If you have been trying to lose weight forever... Or push the intensity in the gym focusing on progressive overload forever...

You need to listen in!

Let me know your thoughts:

Direct download: maintainance_vs_growth.mp3
Category:Fitness for Women -- posted at: 2:00am PDT

What happens when you work hard to get stronger with a lift or exercise and start focusing on something new? 

How do you maintain the gains you achieved? 

Plus, how does cooking affect nutrition? Are cooked vegetables less nutritious then raw vegetables? 

Let's connect: 


Direct download: food_and_cooking.mp3
Category:Fitness for Women -- posted at: 2:00am PDT

For new listeners and old, I think it's important to get to know the podcasters you're spending time listening to.

Today's episode is a Friday Fit (kinda) Quickie sharing who I am and having fun answering Never Have I Evers.

Feel free to tell me about yourself too! 

Ep. 340 is my personal story of disordered eating referenced in this episode.

Let's connect:


Direct download: hi_im_kindal.mp3
Category:Fitness for Women -- posted at: 4:00am PDT

Did you know your body can give you a killer natural high thanks to it's ability to produce endocannabinoids? 

Listen in on how to train for mental and physical benefits with hiit, strength and steady state.


- How much water is too much? How to pee less!
- Where to get the best leggings.
- The trick to stay motivated that not everyone can benefit from

And more!

Let's connect: 

Direct download: Hiit_training_endocannibinoids.mp3
Category:Fitness for Women -- posted at: 12:00am PDT

And some serious mindset chat. What does fit mean to you? 

On a scale of 1-10 how much do you rely on motivation vs discipline for your training right now? Do you have a hard time working out when mojo is lacking? 

Let's talk about it:

Direct download: how_to_be_disciplined.mp3
Category:Fitness for Women -- posted at: 2:00am PDT

Stuck doing the same amount of pushups or pullups (or any exercise) and tired of being in a plateau? 

Listen in on how to train to increase exercise endurance and add more reps! 

Plus, why you should never ask someone what they eat. And a killer workout of the week!


Direct download: more_reps_per_exercise.mp3
Category:Fitness for Women -- posted at: 2:00am PDT

Good news, craving sugar leading up to your period isn't only normal, it's actually part of a healthy cycle. 

That doesn't mean eating an entire pan of brownies is okay though.

Here's a Fit Quickie on pms sugar cravings and how to handle them for balanced nutrition without guilt or deprivation. 

Direct download: pms_cravings.mp3
Category:Fitness for Women -- posted at: 2:00am PDT

There's a big difference between doing an ab workout and doing a core workout. Let's dive into it so your workout is balanced and perfect!

Plus, not giving up on your January goals as the month ends and reminding ourselves that food doesn't control you.

Let's dive it! 

Direct download: abs_vs_core.mp3
Category:Fitness for Women -- posted at: 2:00am PDT

Episode 374 and 376, we talked protein and fat. How much you need for a balanced diet. Today, we're quickly discussing how many carbohydrates people should consume and how to calculate your specific amount for calories and grams. 

Are you loving these Friday short episodes? 

Let's connect and chat! and 

Direct download: Carbs-edited.mp3
Category:Fitness for Women -- posted at: 2:00am PDT

I love this episode! 

We'll chat: 

  • Birth control and it's affect on muscle building and fat storage.
  • What's the best workout split for results?
  • Thoughts on massage and the chiropractor for recovery.

BC Study:


Direct download: birth_control_.mp3
Category:Fitness for Women -- posted at: 2:00am PDT

Episode 375, I shared how much protein you should consume and how to easily hit it.

Today, we're quickly going to discuss how much fat people should consume and how to calculate your specific amount for calories and grams. 

Next week, we'll finish the series with a fit quickie on carb intake! Love this? Let me know!

Let's connect and chat! and 

Direct download: fats_edited.mp3
Category:Fitness for Women -- posted at: 2:00am PDT

I have a fun, free challenge for you! Are you up for 30 days of swinging a kettlebell? If you love a challenge or need some extra motivation to workout, try this! 

Plus, are flat shoes and working out barefoot equal? If not, which is best? And tips to knock out a long hike!

Direct download: 1-10-barefoot_or_shoes.mp3
Category:Fitness for Women -- posted at: 2:00am PDT

Today we're keeping things short, sweet and to the point with a Friday Fit Quickie tip... 

How to easily hit your recommended protein intake each day without stressing out and eating chicken at 9pm. 

Strong Start Challenge!

Let's connect! and 

Direct download: protein_edited.mp3
Category:Fitness for Women -- posted at: 2:00am PDT

If you're feeling extra motivated to workout and going in with guns a blazing, let's chat about safe and effective training to help see results faster and help you avoid burnout! 

Is soreness required to get stronger? How to recover faster and adjust to tougher workouts. 

Plus, how to make sure you don't burnout and give up with your goals. This is important! 

Strong Start Challenge Info:

Direct download: is_soreness_necessary.mp3
Category:Fitness for Women -- posted at: 2:00am PDT

Each year I share the biggest lessons I learned, for 2021 there are 6 big lessons! 

Plus, why are resolutions stupid and why are they helpful? Define them for yourself and follow this one simple rule to make sure you hit your goals.

And more!

Strong Start Challenge Info:


Direct download: final_2021_podcast.mp3
Category:Fitness for Women -- posted at: 2:00am PDT

Today is a Fitness with Friends, Kristina is here to share her decade long journey to being fit, healthy and learning balance with nutrition. 

The big change that helped... social media. Listen in to learn how Instagram improved her workouts and consistency.

What's the best gift you've ever gotten? 

Sign up for the FWW Live Challenge:
Grab the PSER Cookbook: 

Direct download: Kristina_podcast.mp3
Category:Fitness for Women -- posted at: 2:00am PDT

WIth New Years around the corner, it's important to talk about setting healthy, resonable resolutions.

Today, I'll cover 6 common mistakes people make when setting resolutions and how to avoid them.

Plus, what's the latest gut health update?

And... ready to secure your spot for the 2022 FWW Challenge?
New Year Challenge:

Grab the PSER Cookbook:

Direct download: 6_resolution_mistakes.mp3
Category:Fitness for Women -- posted at: 2:00am PDT

Sleep: Do you get enough? Is it quality sleep? How can you optimize for better sleep and rest? What happens if you get up during the night and can't fall back asleep?

We cover it all in today's Fit Friday with sleep coach, Kelly O'brien from Proper. and use code FITW10 for 10% off

Let's connect:

Direct download: healthy_sleep.mp3
Category:Fitness for Women -- posted at: 2:00am PDT

New Years is around the corner and I've heard a lot of judgy comments from influencers about weight loss, diet, and body image. 

Let's talk about it. Is it okay to want to change your body and make resolutions focusing on accomplishing that? 

Plus the Kiawah Half Marathon recap! 

New Year Challenge:
Dec 19th Holiday Workout:

Direct download: race_recap_and_new_years.mp3
Category:Fitness for Women -- posted at: 2:00am PDT

I LOVED talking with Alex so much.

It was like having coffee with a friend as we talked about her transformative journey from collegiate gymnast to Crossfit games athlete to olympic weight lifter to rehabbing injuries and implants.

Listen in and if you enjoyed the episode connect with Alex at:

She was so real, honest, and made the convo flow easily. I hope you enjoy it as much as we did! 

Let's connect: 

Direct download: Alex_Lachance_EDITED.mp3
Category:Fitness for Women -- posted at: 2:00am PDT

Let's talk food today. Are you making any of these 8 common mistakes with nutrition? 

Don't worry. I'll cover what to do instead to help you create better food habits and a healthier food relationship. 

Plus, it's half marathon week! What does this week look like with food, fitness, and rest? 

Have a question for the show? Email me! or DM 

Direct download: Common_Nutrition_Mistakes.mp3
Category:Fitness for Women -- posted at: 2:00am PDT

The number one question I get as a trainer from my clients is, "What weight do you think I should use for x,y,z?"

The truth is... I can't always tell you what weight you should use but I can give some guidelines to help you decide for yourself. 

For Fit Tip Friday, I'm sharing 6 factors to consider when choosing the weight(s) for your workouts. 

If you like this, let me know!

Interested in the PSER Cookbook or FWW Live? Email me! 

Direct download: Fit_friday-_weight_to_use.mp3
Category:Fitness for Women -- posted at: 2:00am PDT

The final 31 days of 2021 are here. What are you going to do with them? Will you use these days to finish the year strong or take time to rest and pick back up in the new year? 

Let's break it down. 

Plus, how should you plan your workouts? Weekly? Monthly? Daily? 

And finally, I'm sharing a true story of almost being hunted on my trail run this past weekend. Seriously. 


PSER Cookbook:
6 Months FWW Live:

Direct download: final_31_days_edited.mp3
Category:Fitness for Women -- posted at: 3:00am PDT

Jill Miller is a mentor I've admired for years and I'm excited to have her back on the show talking about soft rolling, fascia, medicinal advancements in rolling and more. Prepare to learn a thing or two! 

Connect with Jill:

Black Friday:

Have a question? 

Direct download: Jill_Miller_Edited.mp3
Category:Fitness for Women -- posted at: 3:00am PDT

Every day at lunch, I add 1 oz of liverwurst to my plate and we need to talk about it. What are the benefits of eating organ meat versus traditional muscle meat? What organs specifically? 

We'll also talk about preparing for Crossfit competitions and how I get new clients/leads for my studio and FWW Live. 

Black Friday:

FWW Live Special:

PSER Cookbooks:

Have a question? 

Direct download: thanksgiving_week.mp3
Category:Fitness for Women -- posted at: 3:00am PDT

What are muscle imbalances?

How do you know if you any form or muscle issues? 

Is one side stronger than the other? 

And most importantly...

How can you change up your workouts to help balance things out to help improve your mobility, strength, fitness, and movement?

Finish the week with a focused training series to help! 

Love what you hear? Please subscribe, review and share! 

Then, let's connect: 



Direct download: 11-19-podcast.mp3
Category:Fitness for Women -- posted at: 3:00am PDT

If consistency is a struggle with your fitness, I have the best tip! At the end of the day, the only person who can make you move is you. This tip will take the pressure off you and makes excuses non existent.

Plus how to track macros and calories for recipes. Why you have cotton mouth, best core exercises and more! 

Love this show? Please subscribe and share!

Let's connect: and 

Direct download: 11-15-podcast.mp3
Category:Fitness for Women -- posted at: 3:00am PDT

Lots of laughs and honesty in this episode with the amazing Gigi from GigiEats. Her authenticity shines through as she shares her struggle with living without a large intestine, overcoming an eating disorder, and her unconditional love of salmon. 

Support her by following Gigi on instagram:

Love this episode? Share the love with friends and family. 

Let's connect:

Direct download: gigi_podcast.mp3
Category:Fitness for Women -- posted at: 3:00am PDT

So much in one show! 

Tips on how to improve your 5K time. Spoiler: It takes 4 training tools!

Exercises to do and to avoid if you have a vaginal prolapse. 

How to stop shoulding yourself and why it's important!

Workout of the day, cookbook details, and much more! 

Direct download: 11-9-prolapse.mp3
Category:Fitness for Women -- posted at: 3:00am PDT

What is fear? Is fear real or something we make up? How often do the things we are afraid of come try and turn out as bad as we expect? 

Let's talk it out with social psychologist Dr. Amy Johnson

How to overcome self doubt and turn your mindset into a positive brain you love.

Let's chat about it:

Direct download: Amy_Johnson_Edited.mp3
Category:Fitness for Women -- posted at: 3:00am PDT

Does drinking wine (or any alcohol) affect your body's ability to build muscle? It's a good question with a good answer! 

Where are the best places to buy home fitness equipment? 

Are BCAA's effective for recovery? 

How to find balance between work, family, friends and hobbies? 

Let's connect:

Direct download: alcohol_and_muscle.mp3
Category:Fitness for Women -- posted at: 3:00am PDT

This special series is about connecting with friends and family who share a passion for fitness, nutrition and balance. That means ice cream is okay! 

Janelle is a client in MN who is strong AF! She shares her fitness story and how she became the proud owner of a beat up ice cream truck. 

Plus, what's the weirdest thing you've ever eaten?

Direct download: Janelle_Full_Podcast.mp3
Category:Fitness for Women -- posted at: 3:00am PDT

Yup, I said it. I hate figure competitions. Listen in to learn why I'll never do another and why I'm tired of people promoting their post competition nutrition programs.

Plus, let's talk scales, emotions, and how to separate the two. Your weight or the food you eat doesn't define you. Let's break it down.

And lastly, how to make fitness easier for newbies! Plus more.

Signed up for Finish Fit? Email or

Direct download: scales_and_figure.mp3
Category:Fitness for Women -- posted at: 3:00am PDT

Do I really need to say more than the title?

Stephanie holds nothing back as we talk about discovering your sex language, how to be more open with your partner and learning about your own body and desires.

We talk toys, techniques, swinger's and more. 

This is juicy and might not be the episode to listen to with your kids.

Connect with Stephanie:

Interested in FINISH STRONG? Email

Direct download: stephanie-edited.mp3
Category:Fitness for Women -- posted at: 3:00am PDT

Based off the questions I received, it was clear I needed to dedicate an entire episode to chat about running.

Specifically half marathon training and racing. 

  • How I trained for my first half and my goals for my upcoming half marathon.
  • How many days do you need for running?
  • How to eat for race day and during runs?
  • Shoes! Which ones are the best? 
  • And more!

Get these details and more today.

Direct download: 10-19-half_marathon.mp3
Category:Fitness for Women -- posted at: 3:00am PDT

Today I have my workout bestie, Alex on to share her pregnancy journey. From an easy pregnancy to an INSANE birth. 

Bones were broken, the doctor needed a coffee break, and husbands were told to leave the room (just one)

Mom and baby are doing well but it was a scary few days! 

We'll also talk about her journey back to fitness, so listen in. Lots of good girl chat!

Follow us at

Let's connect: and


Direct download: Alex-Edited2.mp3
Category:Fitness for Women -- posted at: 8:50am PDT

Getting personal, as always, to share my recent journey to be healthier. Major nutrition changes I've made and why. Oh and the time I pooped my pants might be a big factor to all this.


How to lose fat AND gain muscle?
Would I ever own a Crossfit gym?
For time cap workouts, should you go heavy or stay safe with lighter weights? 

Let's chat:

Direct download: lose_fat_gain_muscle_and_poop_talk.mp3
Category:Fitness for Women -- posted at: 3:00am PDT

We know that as we get older, fertility drops... but when and why? 

Dr. Jane Frederick is a fertility specialist dropping tons of info nuggets in this episode.

- What age does egg count/health take a nose dive?
- What can you do to stay a fertile as possible?
- If over 35, when should you talk with a fertility doctor if trying to conceive.
- What does it take (and cost) to freeze eggs and even unfreeze them?

We cover it all and more! 

Learn more at:


Direct download: Jane_Frederick_Edited.mp3
Category:Fitness for Women -- posted at: 3:00am PDT

Today's Q/A, I answer: 

1. How do you track food to get the most accurate information on calories and macros eaten per day. 

2. Dealing with an injury? Tips to work around it and focus on what you can do. 

3. Ideal length of refeed periods? 

And more! I share a great workout and give several important updates.

Direct download: Wed-oct-6.mp3
Category:Fitness for Women -- posted at: 3:00am PDT

This series is quickly becoming my favorite!

Becks and I have been internet friends for 8 years and I can't believe this is the first time she's been on the podcast.

How did this non-athletic, last picked for kickball girl become a level 2 Crossfit coach? And with all that fitness, why did she create a cookie baking company?

Listen to learn how to have your cookies and eat them too!

Connect with Becks:

Share your thoughts with me! or

Direct download: becks-edited.mp3
Category:Fitness for Women -- posted at: 3:00am PDT

As always, thanks for the great questions! Keep them coming and never hold back! Today's FWW chat: 

1. What it's been like to own a fitness studio during 2020 and 2021.

2. 8 fitness lies I seriously wish were true! Spoiler... waking up at 5am NEVER gets easier!

3. Must have kitchen gadgets to optimize making your own clean food!

And more... like the workout of the day! 

Connect at or email

Direct download: Wed-sep29.mp3
Category:Fitness for Women -- posted at: 3:00am PDT

Part of the Fit With Friends series, my client and friend Emmy, shares her personal experience with being diagnosed with 3 autoimmune diseases over the past 10 years. 

And while many would slow down, Emmy shares how she keeps going and being a positive influence on her family and me.

Lupus, Vitiligo, and Polymorphic light eruption doesn't stop her. Listen in to hear Emmy's story! 

Have a story to share or want to connect? Email me at or


Direct download: Sept_24_EMMY_Episode.mp3
Category:Fitness for Women -- posted at: 3:00am PDT

So many great questions coming in for this episode!

- What does a nutritious, balanced diet look like? And tips to make it easier.

- The 5 elements I make sure all total body workouts included to be balanced.

- How to avoid late night binge eating when you're stomach is growling? 

And more! 

Connect and

Direct download: 344-healthy_nutrition.mp3
Category:Fitness for Women -- posted at: 3:00am PDT

Dasha is a registered dietician focusing on GI health, autoimmune disease and nutrition and athletes. She's sharing her passion and loads of info to help explain: 

  • Gut health and inflammation
  • What is a Dutch test and GI mapping? 
  • Is there really a nutrition connection with most autoimmune diseases? 
  • What's not normal when it comes to daily GI habits? 
  • And more!

Connect with Dasha -

Have a thought? Let me know! or

Direct download: Dasha-interview.mp3
Category:Fitness for Women -- posted at: 3:00am PDT

You asked and I love answering! This week's questions were fire. 

Let's cover: 

  • Is whey protein safe for women? What are the pros and cons?
  • Why do you lose weight faster than you're able to build muscle? Without going too deep and making thing confusing, I love this question and hope my answer explains things!
  • Typical breakfast and why my answer really doesn't matter. 
  • Plus more! 

Have a question? Let's chat.


Direct download: sept-15-podcat.mp3
Category:Fitness for Women -- posted at: 3:00am PDT

The series continues! Another friend, client and training partner, Megan, is sharing her journey to being healthy and fit.

As well as the struggles:

Eating vegetables when you're not a veggie lover. Raising a naturally competitive tween, and sharing a fit lifestyle with a family.

Listen in and join the convo and share the laughs.

Let's connect:


Direct download: megan-williams.mp3
Category:Fitness for Women -- posted at: 3:00am PDT

In this very personal and open episode, I share my experience with disordered eating. This is a sensitive topic and if you find it triggering, please skip this one.

I'm opening up on my self confidence issues, my addictive personality and the aim for being in control that lead me to be consumed by food, or lack of food.

Please be sympathetic and leave harsh comments to yourself. This is to share my experience in helping you learn more about me as a trainer and person.

Direct download: eating-disorder.mp3
Category:Fitness for Women -- posted at: 3:00am PDT

Let's talk training! Specifically, high rep, low weight workouts versus low rep, heavy weight workouts. What are the benefits of each and can you get toned and strong from both? 

Plus, the seasons of fitness and motivation. It's okay to have eps and flows with workouts and training goals.

The SS Strong Challenge kicks off tomorrow and you're invited! And finally, let's talk food! Plan Smart Eat Real kicks off in 20 days. Join me and 14 other ladies. Email or DM for info!

Direct download: Sept_1.mp3
Category:Fitness for Women -- posted at: 4:00am PDT

So much to chat about today:

Books, daily caloric intake, FWW app progress, fitness on vacation and of course... Vitamin D.

Why is Vit. D deficiency so common? What's the difference between sunshine and supplements? And why is Vitamin D not a "normal vitamin?" And more!

Have a question or interested in PSER? Email

Direct download: aug-25.mp3
Category:Fitness for Women -- posted at: 3:00am PDT

Why is alcohol metabolized before other macronutrients? What makes it classified as a macro and what makes it different than the other 3 (protein, fat, carbohydrate)? 

Plus, the truth (science) behind the most common supplements (pre workout, post workout, protein, etc), the best resources for building strength, the workout of the week, and details on Plan Smart Eat Real. 

Have a question or interested in PSER? Email

Direct download: aug-18-podcast.mp3
Category:Fitness for Women -- posted at: 4:00am PDT

Today's show covers a wide variety of awesome topics: 

  • The workout of the day is an awesome 90s EMOM, also shared on Instagram. 
  • Dare to be motivational but not inspirational.
  • Exercises and tips for Carpal Tunnel.
  • Is it okay to be self conscious when you workout due to skin, jiggle, etc? 
  • And meal prep tips! 

Thanks for listening! Share with your friends to help spread the FWW love!

Direct download: naked.mp3
Category:Fitness for Women -- posted at: 4:00am PDT

Another Fit With Friends episode! My friend Tarrah recently began her journey to sobriety and was open to share it with us. The why's, how's and benefits of 54 days dry.

Plus, why she decided to pick up her first weight at the age of 40 years old and how her body and life has changed. 

Enjoy this personal story! Connect with Tarrah at:

Direct download: Tarrah_Patch_Podcast.mp3
Category:Fitness for Women -- posted at: 4:00am PDT

I recently received a listener's question on anterior pelvic tilts. What it is, how to know if you have one, and how to fix the tilt.

This is perfect since it's something I am working to fix too!

Other topics today:

- How to workout as we age? Cardio, strength, yoga, and more. 

- Is it okay to mark sexy time as exercise sometimes? 

- And more! Listen in for all the fitness talk.

Direct download: pelvic-tilt.mp3
Category:Fitness for Women -- posted at: 4:00am PDT

Today kicks off my special series of having friends and listeners on to tell their stories of strength, motivation and transformation.

Today is with my friend Bryna as she shares how exercise fits in her life. How she was able to get stronger during 2020 and the mental gains fitness brings to help heal from postpartum depression and being overworked in her career. 

Enjoy and join the convo: 

Let's connect at

Direct download: Bryna-podcast.mp3
Category:Fitness for Women -- posted at: 4:00am PDT

Thanks for listening in! This week I got some great questions to cover. If you ever have a question, reach out and ask! 

- What's the best pushup for for women? Knee pushups okay?

- I love to run but also do Crossfit. Is it okay to run after a CF workout and what are signs of overtraining?

- What's the secret to doing hack squats correctly? Spoiler: you won't like my answer.

And more! 

Let's connect at

Direct download: july12-pushups.mp3
Category:Fitness for Women -- posted at: 4:00am PDT

Today's show covers a ton of great topics: 

1. Don't let other people's assumptions about your abilities stop you from going after big goals! Sharing some personal stuff here.

2. The Summer Shred kicks off Monday! A quick overview of why you want to do this. 

3. Listener questions: Macros, burning body fat and gaining muscle, kicking sugar cravings, and what a week of training looks like.

Let's connect at


Direct download: peoples_assumptions_are_wrong.mp3
Category:Fitness for Women -- posted at: 4:00am PDT

This was the adventure I've been craving for years. Today I recap my 11th women's Live Your Fitness Retreat.

I took 10 ladies on a 22 mile hike through the Black Mountains of NC. We summited Mt Mitchell, witnessed amazing views, and pushed beyond our limits.

I'll cover the trails, the food, all 3 hikes, and the sponsors.

Make sure not to miss out on the giveaway found at

Ready for the S.Shred? Email


Direct download: embrace_the_suck.mp3
Category:Fitness for Women -- posted at: 3:00am PDT

Thank you to those that submitted questions~ 

In today's show:

- Why do people avoid getting healthy?
- Do you need to change exercises every few weeks? Or just keep overloading?
- Lunges causing back pain? Here's how to fix it!
- How many days should you lift? Do cardio?
- Which is most important strength training or endurance? 

Plus, the workout of the day. Give it a try.

Ready to try FWW Live? Visit for 30 days free or email me at

Direct download: 6-22-21.mp3
Category:Fitness for Women -- posted at: 4:00am PDT

You've worked hard to build strength through progressive overload but now you're at a place where you're happy and want to lay off the intensity. 

What's next? How to make sure you don't lose what you've worked to gain. 

Other questions in today's show:

- How do I continuously create new workouts every day
- Recommendations for sports specific training? Like roller derby
- Are their optimal muscle groups to train together to get the best workout?

Ready to try FWW Live? Visit for 30 days free or email me at


Direct download: creating-workouts.mp3
Category:Fitness for Women -- posted at: 4:00am PDT

Thanks once again for asking awesome and important questions! This week's episode covers: 

- How to be as safe as possible with running or walking in the dark? 

- If you're reverse dieting, how long should you stay there before going into a cutting phase? 

- Had an overindulgent weekend with food? Here's how to handle it.

- My favorite "fun" way to workout! And more.

Let's connect: 

Direct download: safety_in_the_dark.mp3
Category:Fitness for Women -- posted at: 3:00am PDT

In today's episode: 

  • Does your cycle affect your workout? Nutrition? 
  • How to heal from a hamstring strain?
  • How to mentally handle rest days?  
  • Should you bulk, eat more, if trying to lose weight? 
  • And more!

Go listen in and hopefully learn a few things to help with your fitness journey. 

Let's connect: and for all show notes.

Direct download: how-take-rest-day.mp3
Category:Fitness for Women -- posted at: 4:00am PDT

In today's episode: 

  • The workout of the week that will prepare you for Murph. 
  • Short on time? Should you decrease reps or sets to fit your workout in? 
  • Can you get stronger with hiit workouts? 
  • Underrated fitness tips to start implementing asap. 
  • And more!

Go listen in and hopefully learn a few things to help with your fitness journey. 

Let's connect: and for all show notes.

Direct download: short_on_time.mp3
Category:Fitness for Women -- posted at: 4:00am PDT

Today we have a guest! Kelly from A|Dash is talkng all things adaptogens. What, why, how to take them and more.

She's the co-founder of the Charleston/Nashville based Adaptogen drink, A|Dash which infused cold brew with Ashwagandha. 

She has a great story to tell! 

To enter the giveaway: Leave a review of FWW Podcast from May 19-May 26th. Lucky winner will receive A Dash!

15% off with code "KINDAL15"

Let's connect:

Direct download: a-dash.mp3
Category:Fitness for Women -- posted at: 4:00am PDT

This episode is all about answering questions from listeners. These resonate with most of us and I am thrilled to break them down and help clear things up.

1. How to stay motivated with nutrition (diet) if trying to lose weight? 

2. 4 tips to keep kettlebell swings from hurting your lower back.

3. How to not feel like garbage after a weekend of binging.

4. How can you become a faster runner?

Love the show? Please share!
Have a question? Let's connect:

Direct download: 5-12-21.mp3
Category:Fitness for Women -- posted at: 3:00am PDT

If weight loss isn't an issue, and your goal is to look stronger and more "toned"... how long will it take? 

That's the money question in today's episode along with: 

  • After protein, what's the next macro you should focus on if you're tracking macronutrients? Fat or Carbs? 
  • How to get your legs to look and feel stronger? 
  • 5 best leg moves you're probably NOT doing.
  • The workout of the week!

Love to hear thoughts and questions!

Direct download: 5-5-podcast.mp3
Category:Fitness for Women -- posted at: 3:00am PDT

It took 5 years to the day to hit a new deadlift pr! And that's not the only improvement to my fitness over the past 2 months. 

Why and how am I suddenly hitting new PRs and what are the 4 training tips you have to include to hit your own new personal records? 

I promise, you're likely not doing at least one of these.

Also the workout of the week, tips for tracking protein without actually tracking, and living your fitness.

Visit and connect at

Direct download: 2-28-hitting-prs.mp3
Category:Fitness for Women -- posted at: 4:00am PDT

In this episode I answer the following FWW fit fam questions: 

👉 The best back exercises and the two variations to make sure you add to your training every week.

👉 The best arm exercises to tighten flabby arms. 

👉 How do I fuel for a race? What do I eat after? 

👉 Should you eat less on rest days? 

Check out the new website:

Let's get to it. If you have questions or topics, let's connect:

Direct download: best_exercises_4-21.mp3
Category:Fitness for Women -- posted at: 3:00am PDT

In today's episode, I'm answering awesome listeners' questions: 

1. Is it okay to workout 2x a day? Love this question!

2. When did I know Dan was "The ONE"? 

3. The most underrated piece of fitness equipment? 

4. How to prepare working out in high humid, hot conditions like the south? 

And more!

Listen in and feel free to add to the chat by emailing of DM

Direct download: working_out_two_times.mp3
Category:Fitness for Women -- posted at: 9:34am PDT

I want to invite you to my virtual birthday party! Today I am celebrating turning 37 by sharing 37 life lessons I've learned over the years. Many of which I just learned from the past 12 months.

I left off an important one: You don't need to plank to have abs. I hate planking.

I'd love to hear the life lessons you'd share with your younger self. And when's your birthday?

Direct download: 37-years.mp3
Category:Fitness for Women -- posted at: 3:00am PDT

Let's talk about a controversial topic: 

Can you lose weight, be healthy and get stronger through Crossfit and Crossfit-like styles of training? This is an argument against some influencers and trainers that don't quite have the facts on what influences weight loss and healthy fitness.

Plus, let's recap 21.3 and 21.4. 

Get info on Plan Smart Eat Real Program: 

Direct download: crossfit-3-31.mp3
Category:Fitness for Women -- posted at: 3:00am PDT

These are my confessions! The areas in nutrition and diet that I could use some help in. Things I tell clients to do but I sometimes fail to do myself. 

We'll also talk about the things I am solid on and how I plan to work on weaknesses. It's a fun, raw podcast.

Also the workout of the week and the release of Plan Smart Eat Real starting April 5th. Interested? Email or DM me.


Direct download: advice-i-dont_follow.mp3
Category:Fitness for Women -- posted at: 3:00am PDT

This was a great question I received as a podcast request (always feel free to suggest topics): 

Over the past year workouts have become more accessible than ever, but healthy food hasn't. Prices seem to be going up making shopping on a budget hard for anyone that wants to eat healthy and avoid processed foods. TIPS?

And it's true, prices have gone up in a time where we really can't afford inflation! Listen in for actual tips you can use to shop smarter without cutting coupons.

Let's connect: or

Direct download: nutrition-on-a-budget.mp3
Category:Fitness for Women -- posted at: 3:00am PDT

This was a lovely chat with Emily Skye where we talked about her journey to accept herself and her body.

She gives tips on self care, loving your body no matter where you on in your health and fitness journey as well as living a life of passion beyond stereotypes.

Connect with Emily at where she isn't afraid to be transparent in her life as a fitness star, a mom, and a woman. We can all relate!

Also visit for info on her programs.

Thank you Emily for this deep, and meaningful chat.

Let's connect:

Direct download: Emily-skye-podcast-edited.mp3
Category:Fitness for Women -- posted at: 3:00am PDT

What's the difference between a refeed day or diet versus a cheat day or just eating all the food you want? 

We're going to break it down and talk science. If you've been in a deficit in calories or protein or just wondering how to better fuel your body, this is an important episode.

We'll also chat binging and how it can affect or not affect your goals. Plus more!

If you love the podcast, please share with your friends.

Direct download: refeeding-binging-aging.mp3
Category:Fitness for Women -- posted at: 3:00am PDT

More than 3 million Americans battle seasonal affective disorder each year. Short days, cloudy skies, and bone chilling temperatures have our Vitamin D levels plummet as well as our chipper moods.

Here are tips to overcome the seasoning blues as well as the weekly workout and the bulking update.

Let's connect:

Direct download: seasonal-blues-2-23.mp3
Category:Fitness for Women -- posted at: 4:38am PDT

Recently on an Instagram Q/A someone asked my thoughts on bulking which was perfect because that was the plan all along for today's episode.

For the past 7 weeks, I've been in an intentional bulking phase, the first one of my life. Listen to the why, the how, the progress and the struggles. 

Plus more! 

Let's chat:


Direct download: bulking-cutting2.mp3
Category:Fitness for Women -- posted at: 5:00am PDT