In this episode, I share a framework to help you understand why you should track your food and the practical steps you can take to start doing so right away. You can choose whatever food-tracking app you want that will help you track the priorities included in the framework.

This episode is jam-packed with knowledge about energy flux and the high energy flux lifestyle. It comes from no less than Brandon DaCruz, one of the brightest minds in the industry. I start off by asking Brandon about his background and what led him to fitness and coaching. Brandon shares that he started being active in weight-restricted sports at 10-11 years old, during which he was exposed to low energy availability and developed micronutrient deficiency. Brandon then proceeds to tell us about the similarities between his athletic profile and that of the general population. Then, we dive into energy flux and its benefits, such as how you can eat more, burn more fat and build more muscle. Most importantly, we talk about how jumping in aggressively is not the key, but strategically easing yourself into a high energy flux lifestyle is the way to go.

Today's episode features my conversation with author and motivational speaker Terry Tucker. We talk about his life's purpose and his 10-year battle with a rare form of cancer that resulted in the amputation of his foot (2018) and then his leg (2020). We also discuss at length his phenomenal book "Sustainable Excellence." He shares his favorite principles from his book and reveals which one he believes to be the most important among the ten. Overall, it is a must-listen, powerful interview with a leading authority on the subjects of motivation, mindset, and personal growth, and one that you should not miss!

In this episode, Katie Kollath and Heather Hamilton of Barpath Fitness reveal the importance of performing lifts in full range-of-motion, the impact of strength training on productivity and confidence, and their coaching experience. They cut through toxic misinformation in the fitness industry, discuss their overall philosophy on nutrition coaching, and explain how the Stronger Than Your Boyfriend podcast has made Katie and Heather better coaches.

Today we dive into some hot nutrition topics. What is the “best” diet for weight/fat loss and how can women over 40 prioritize and optimize their health? Should you consider intermittent fasting (time-restricted feeding), especially for women? How can you unleashing the power of your mind to create results? We touch on disordered eating habits and body image concerns, and what to do if someone is resistant to change or has difficulty following their nutrition plan. Finally, we discuss the online nutrition coaching business, establishing a unique niche, and the best way to measure the success of your nutrition coaching to keep improving.

What is the meaning of self-improvement and how it applies to health and fitness, and what do you need to achieve your goals? We explore whether struggle is necessary for progress and success, and what role confidence plays in our fitness journey. How do you find your purpose? What is the importance of self-love, emotion, and vulnerability in self-improvement? We also dive into the significance of emotional intelligence and self-awareness in self-improvement and whether fear can be a positive tool.

We uncover 5 of the most common mistakes people make during their fat loss journey.

We discuss emotional eating and healthy habits, the difference between physical hunger and emotional eating, why we eat emotionally, and how to address this for consistent habits and results with Ashley Carlotta. We also explore strategies for planning ahead and staying accountable, why it's hard to go it alone when trying to live a healthy lifestyle, managing food choices during a gaining phase, and the importance of non-food behaviors like hydration, activity, and self-care for success.

I’m joined by my client Heather Clinger, a wife and mother of 5 currently homeschooling her children in Turkey. She is passionate about teaching and creating music and is enjoying learning how to lift heavy things. I met Heather 4 months ago when she reached out for one-on-one nutrition coaching to improve her body composition, get stronger, and build muscle. Most importantly, she wanted to FEEL her best and set an example for her kids of achieving results through hard work and committing to a sustainable process.

In today's episode you'll learn about how to be more consistent and build momentum in your health and fitness journey through mindset and discipline with my guest, Scott Friedman. Scott is a nationally accredited Personal Trainer, Fitness Nutrition Coach, and Behavior Change Specialist who has been in the fitness industry for years.

In this Q&A episode, I answer five questions from members of the Wits & Weights Facebook community covering training, nutrition, and health.

A few months ago, I joined Kevin McShan on his incredible and prolific podcast, Let’s Have This Conversation, and he returned the favor to talk about how to thrive while living with a disability. Through Kevin’s experience in sports, journalism, podcasting, and advocating for those with disabilities, he brings an exciting blend of education, experience, and entertainment to the motivational speaking industry.

This one is for all the men listening to the show. I am joined by my man Carl Berryman for a conversation about being a man, from fitness to communication to expressing your feelings and everything in between. Carl is a Personal Trainer turned Men’s Movement Advocate. He is a man who had his world crumble around him, was able to put back the pieces, and simply wants to share his strategies for success so that other men don’t have to suffer the same fate he did.

On today’s episode I am joined by Yosh Stoklosa, whom I’ve known for many years through our association with Romeo Athletics (in Enfield and Avon, Connecticut), him as a coach and trainer and myself as a long-time member. We talked about coaching, the fitness industry, optimal health, and training, including programming and Olympic lifting.

This is the first Q&A episode ever for Wits & Weights! I'm covering four training-related questions from followers of our Facebook group (Wits & Weights) and plan to do more episodes like this to answer your questions there and on Instagram (follow me at @witsandweights), with a shoutout to you (if you want)!

I was honored to speak with Alison Bladh about women’s health, particularly during menopause, to help demystify the associated affects on weight, brain and heart health, sleep, stress, and other symptoms to empower women to take control of their health. Alison Bladh is a registered nutritional therapist and beauty therapist WHO worked in the health and wellness industry for over 30 years specializing in menopausal women’s health and currently runs an online clinic helping women worldwide manage the negative symptoms of menopause.

This is a coaches roundtable with 5 amazing people in my inner circle—whom I would consider friends at this point—who are making an impact on peoples’ lives—both active and aspiring nutrition coaches and personal trainers. These incredible women and men each have a unique perspective on health and fitness and came together to share their experience and expertise to help you thrive and achieve physical self-mastery.

Prepare yourself for some deep insights about entrepreneurship, leadership, online coaching, the fitness business, mindset, and more from today’s special guest. I am extremely excited to be joined by the amazing Lauren Tickner. Lauren is ranked as Forbes Magazine’s #1 business coach for 2021…and a Forbes Top 10 Entrepreneur in 2020. Lauren now works with her team at Impact School to help their clients implement systems and gain freedom in their businesses.

Today we are digging into shifting your mindset to achieve self-mastery and live your best life through things like identity, habits, productivity, and of course as always on this show, how those tie back to your fitness and health. My guest is Monica Ricci. Monica has been facilitating positive change for over 20 years working with individuals, business owners, and business teams to help clarify priorities, achieve goals, create organization, and improve productivity.