The Unf*ck Your Fitness Podcast

Episoder

• 
  251. How to Transition Between Calorie Deficit, Maintenance & Build Phase 21.07.2026 39min

  Understanding calorie deficits, maintenance, and build phases is one thing. But… knowing how to move between them? That’s what actually creates lasting results! Too many women bounce from one extreme to the next, wondering why they're stuck in the same cycle. Every nutrition phase has a purpose, and learning how to transition intentionally can completely change your progress. In this episode, I break down exactly how to move from a calorie deficit into maintenance, what accidental maint...
• 
  250. How to Know If You Should Be in a Calorie Deficit, Maintenance, or Build Phase 14.07.2026 36min

  If you've ever wondered whether you should be in a calorie deficit, maintenance, or build phase, you're not alone. It's one of THE most common questions I get! The truth though? There isn't one *right* answer for everyone. Your goals, history, lifestyle, and how your body is responding all matter. Instead of copying what someone else is doing, it's time to figure out what your body actually needs! In this episode, I'm sharing the five questions I walk through with every 1:1 client before ...
• 
  249. The Deficit Isn't the Finish Line: Maintenance, Building & Why You Can't Diet Forever 07.07.2026 40min

  If you've ever thought your goal was to stay in a calorie deficit for as long as possible, this episode is for you. In the last episode, we talked about calorie deficits: what they are, how they work, and why they're necessary for fat loss. But what most people never learn is what comes after the deficit. The truth is, a calorie deficit is just one phase of your fitness journey…not your forever plan. In this episode, we're talking about why maintenance calories are a great tool for long...
• 
  248. Understanding the Truth About Calorie Deficits 30.06.2026 38min

  You've heard it before: "The only way to lose weight is a calorie deficit." And while that statement is technically true, it's also one of the most oversimplified pieces of fitness advice on the internet. In this episode, I'm breaking down what a calorie deficit actually is, why it's not as simple as "eat less and move more," and why some women may need to focus on maintenance calories before worrying about fat loss. If you've ever felt stuck, frustrated, or confused about why eating less...
• 
  247. Exercise, Fertility, and Pregnancy with Dr. Hannah Ryles 23.06.2026 50min

  In this episode, I’m joined by obstetrician/gynecologist Dr. Hannah Ryles to talk about exercise, fertility, pregnancy, and postpartum recovery. We cover how the right kind of movement can support fertility, hormonal balance, and metabolic health, as well as when exercise can become too much stress on the body. We also talk about what types of workouts are safe while trying to conceive, how to train during each trimester, and what advice around pregnancy fitness is outdated or overly fear-b...
• 
  246. Q&A: Protein Goals, Fat Loss Calories, Deloads, and Gym Confidence 16.06.2026 39min

  In this Q&A episode, I’m answering some of the fitness questions you have sent in recently, and we are covering a lot of the things that tend to make women overthink their progress. We talk about protein and whether it’s possible to eat too much, how to find a fat loss calorie goal that actually works for you, and what to do if tracking macros brings out your perfectionist side. I also break down whether you need special shoes for lifting, if compound lifts are enough to build muscle, a...
• 
  245. Understanding Body Recomposition | The Gym Confidence Series 09.06.2026 42min

  Most women think they need to lose weight to change their body… but what they actually want is body recomposition. In this episode of the Gym Confidence Series, we’re breaking down what body recomp actually means, why strength training changes your shape, and why the “toned” look so many women want actually comes from building muscle - not starving yourself or doing endless cardio. I also talk about the difference between fat loss and muscle building, why the scale is not the full picture...
• 
  244. How to Structure Your Workouts Without Overthinking It | The Gym Confidence Series 02.06.2026 31min

  If building your own workouts feels confusing, random, or overwhelming… this episode is for you. A lot of people think they need more complicated workouts, more exercises, more sweat, or a “perfect” plan to see results. In reality - most people are overcomplicating fitness and making it way harder than it needs to be. In this episode of the Gym Confidence Series, we’re breaking down how workouts actually work and how to structure your workouts in a way that makes sense. I’m explaining the f...
• 
  243. What to Use at the Gym (Without Feeling Overwhelmed) | The Gym Confidence Series 26.05.2026 34min

  Walking into the gym can feel intimidating when you don’t know what anything does. Between the machines, dumbbells, barbells, cable stations and cardio equipment… it’s easy to feel overwhelmed before you even start. A lot of women avoid the gym completely - not because they aren’t capable - but because they feel like everyone else knows something they don’t. In this episode of the Gym Confidence Series, we’re breaking down the basics of gym equipment in a way that actually makes sense. I’m ...
• 
  242. Gym Lingo 101: Terms You Need to Know to Feel Confident in the Gym | The Gym Confidence Series 19.05.2026 33min

  Have you ever opened a workout and thought, “Okay… what the hell does that mean!?” Same. And honestly, this is exactly why I wanted to record this episode. This is the first episode in The Gym Confidence Series, where we are going to unf*ck the confusion around workouts, nutrition, and what it actually takes to see results. Let’s be real: the gym can already feel intimidating enough and then you add in terms like RPE, reps in reserve, progressive overload, tempo, AMRAP, supersets, time un...
• 
  241. Client Story: How Julie Lost 30 Pounds, Built Muscle, and Changed Her Mindset 12.05.2026 43min

  I am so excited to feature one one of my Unf*ck Your Fitness clients, Julie, to talk about her fitness journey over the last three years! Julie came to me feeling frustrated, overwhelmed, underfed, and stuck. She had recently changed jobs, was navigating a new ulcerative colitis diagnosis, had gained weight, and knew she wanted to feel like herself again…but she had no idea where to start. We talk about what it felt like for her to learn macros, reverse diet, start strength training, and ...
• 
  240. Q&A: Bloating & Gut Support, Glute Growth, Deload Weeks, Fasting and GLP-1s 05.05.2026 36min

  In this Q&A episode, I’m answering some of the questions you have sent in recently, and we are covering a little bit of everything. We talk about what I personally use for bloating and gut support, the smart scales I’ve used, and the app I use regularly for tracking food and macros. I also share what my deload weeks look like, especially because I do have to train a little differently and really pay attention to what my body needs. We also get into glute growth…because no, you do not ...
• 
  239. Creatine, Aminos, and Why Muscle Matters More Than Ever with Liz Plosser 28.04.2026 57min

  In this episode, I’m joined by Liz Plosser to talk about essential amino acids, creatine, protein, aging, and why muscle matters so much for women. We break down the difference between protein powder, creatine, and EAAs, talk about why recovery and muscle preservation become even more important as we age, and get into the bigger picture of supporting your body well in every season. This conversation is educational, but also really empowering. We talk about the pivot that happens as women ge...
• 
  238. How to Stop Obsessing Over the End Result 21.04.2026 29min

  In this episode, I’m talking about why obsessing over the end result can actually pull you further away from the progress you want. I see this so often with my clients.Obsessing over the end result and not focusing enough on the small wins or daily tasks. It is good to have goals. It is good to have a vision and a plan. But so often, we get so focused on where we want to be that we lose sight of what actually gets us there: the actions we take today. Real progress is not built in one perf...
• 
  237. Straight Sets, Supersets, and Circuits: What’s Best for Body Recomp? 14.04.2026 34min

  Not all workouts are built the same - and if your goal is body recomposition, that matters. In this episode, I’m breaking down the difference between straight sets, supersets, and circuits so you can better understand what each one is, what each one is good for, and how they actually impact your results. A lot of women have been taught to think that the “best” workout is the one that leaves you the most sweaty, out of breath, and exhausted. But harder is not always smarter, especially whe...
• 
  236. The Truth About Rest Days and Muscle Growth 07.04.2026 32min

  If taking a rest day makes you feel guilty, anxious, or like you’re going to lose progress… this episode is for you. In this episode, I’m talking about the mindset shift I had to make around rest days, recovery, and what actually helps your body change. I used to believe taking a day off would make me gain weight, lose momentum, or somehow fall behind. A rest day meant that “I failed the plan” A lot of that came from the fitness culture I was around at the time, where doing more was...
• 
  235. Why Diets Work…But Still Keep You Stuck 31.03.2026 38min

  Why do so many diets seem to work at first… but still leave women stuck? In this episode, I’m breaking down the difference between following food rules and actually understanding nutrition. From Beachbody containers to Weight Watchers points and other simplified diet systems, I’m talking about why these methods can create short-term results while failing to teach women what their body truly needs long-term. I’m also sharing a personal realization I had while measuring food and looking at ...
• 
  234. My Thoughts on Alcohol, Fitness, and the Confidence to Make Your Own Choices 24.03.2026 35min

  In this episode, I’m sharing (in a very real and raw way) my honest thoughts on alcohol, fitness, and the confidence it takes to make choices that truly align with you. I’ve mentioned recently that I’m not drinking this year, and while this is a personal choice and a challenge I set for myself, it also opened up a bigger conversation around confidence, self-trust, and doing what feels right for you - even when it’s not the expected choice. We’re also getting into the fitness side of alcoh...
• 
  233. Fitness Built More Than My Body 17.03.2026 39min

  In this episode, I’m sharing (in a very real and raw way - thanks to building confidence in myself)) what fitness has made me better at - not just physically, but in the way I live my life every single day. It was crazy to think back on all the ways I have become a different person! What started as a conversation about workouts and body change turned into something much deeper: the skills, discipline, confidence, structure, and self-respect that fitness has built ME over time. I talk ab...
• 
  232. Real Life Q+A: Meal Timing, Measuring Progress, Progressive Overload, and How to “Do It All” 10.03.2026 36min

  In this Q&A episode, I’m answering some of the most common questions I get inside the Unf*ck Your Fitness community - and as usual, I’m giving you simple, repeatable answers you can actually apply immediately. We’re talking about what to look at besides the scale, how to fuel around workouts without overcomplicating it, how to know whether it’s time to cut or stay at maintenance, and what progressive overload actually means (hint: it’s not just “lift heavier every week”). We’ll ...