The Unf*ck Your Fitness Podcast

Епизоде

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  259. Building a Home Gym? What You Really Need to Get Results at Home 15.09.2026 37мин

  Feeling like you want to build your home gym? Well…you do NOT need a garage full of brand new equipment, or every shiny fitness gadget social media tells you to buy. You definitely don't need to believe the BS that says you can only build muscle or progressively overload in a gym, either. You can totally build an amazing body from home - you just need the right equipment that you’ll actually use! In today’s episode, I'm breaking down the five things I would prioritize if I were buil...
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  258. Deficit, Maintenance or Build? It’s Time to Lock TF In with Your Fitness this Fall 08.09.2026 32мин

  September feels like a turning point, but…not in a “change your entire freaking life today” kind of way. It’s more like a transition. Summer is winding down, and routines are shifting. This is your opportunity to *finally* stop being wishy-washy about your fitness and decide what you actually want to work toward! In today’s episode, I’m building on the Fitness Audit (ep. 256), and everything we’ve been talking about with deficits, maintenance, and building muscle. Before you change ...
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  257. Fitness Q&A: Muscle Building, Micro Cuts, Macro Tracking + More 01.09.2026 40мин

  You asked, I answered, so…I’m doing another FUN fitness Q&A! In today’s episode, I’m covering everything from building muscle and calorie deficits, to macro tracking, progressive overload, and training smarter. Basically, if you've been wondering what you should actually be doing with your fitness right now, there's probably something in this episode for you! I'm also answering your questions about calorie deficits, transitioning into maintenance, increasing carbs, and balancing macro...
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  256. The Fitness Audit: What's Actually Keeping You Stuck? 25.08.2026 34мин

  Feeling like your entire fitness journey is a hot mess? Before you cut more calories, add another workout, or decide you'll just “start over Monday,” I want you to do something different: audit your fitness! In this episode, I'm walking you through a full fitness audit across six areas: goal clarity, nutrition, training, movement + cardio, recovery, and mindset + consistency. You'll rate yourself before answering the questions, get brutally honest about what you're actually doing, and then ...
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  255. Why Your Dream Body Probably Weighs More Than You Think 18.08.2026 39мин

  What if the body you're working sooo hard to build actually weighs MORE than the number you've been chasing? For years, women have been taught that smaller equals better. Eat as little as possible, weigh less, fit into smaller jeans, etc. - the list goes on. But…if your goal is to look strong, muscular, healthy, and confident, constantly trying to shrink yourself might be the exact thing keeping you from getting there! In this episode, we're talking about why eating more and watch...
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  254. You’re Doing Everything Right…So Why Don’t You Look Like You Work Out? 11.08.2026 40мин

  Ever feel like you're doing all the "right" things, like tracking your food, lifting weights, and getting your steps in, but…you don’t look like you work out? It’s one of THE most common frustrations I hear from the ladies I work with! It’s usually not because you're lazy or your body is “broken”. More often, it’s because you're working on the wrong things. In this episode, I'm breaking down six reasons your body may not be changing the way you want it to. From under-fueling and chasing p...
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  253. Why Food Noise Is REAL + Why It’s Keeping You Stuck 04.08.2026 42мин

  If you've ever felt like food is constantly on your mind, you're NOT alone. Food noise is definitely a buzzword these days - it’s literally EVERYWHERE. It’s also one of the most overlooked parts of a health journey! Food noise can feel overwhelming. I’ve had my own experience with food noise, from restrictive dieting and all-or-nothing thinking, to finally understanding how nutrition can set me free (instead of hold me back). Ultimately, food isn't supposed to control your thoughts, moo...
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  252. Nutrition Q&A: Calories, Maintenance, Muscle Building & More 28.07.2026 41мин

  After spending the last several episodes breaking down calorie deficits, maintenance, and build phases, I KNEW it was time to answer some questions that I’ve been getting from you! In today’s episode, I’m answering some of the most common nutrition questions I receive. From how to find your true maintenance calories and transition out of a deficit, to tracking food without becoming obsessed, building muscle, adjusting your calories when necessary, and more. And no…there isn’t one *perfect...
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  251. How to Transition Between Calorie Deficit, Maintenance & Build Phase 21.07.2026 39мин

  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...
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  250. How to Know If You Should Be in a Calorie Deficit, Maintenance, or Build Phase 14.07.2026 36мин

  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 ...
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  249. The Deficit Isn't the Finish Line: Maintenance, Building & Why You Can't Diet Forever 07.07.2026 40мин

  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...
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  248. Understanding the Truth About Calorie Deficits 30.06.2026 38мин

  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...
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  247. Exercise, Fertility, and Pregnancy with Dr. Hannah Ryles 23.06.2026 50мин

  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...
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  246. Q&A: Protein Goals, Fat Loss Calories, Deloads, and Gym Confidence 16.06.2026 39мин

  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...
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  245. Understanding Body Recomposition | The Gym Confidence Series 09.06.2026 42мин

  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...
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  244. How to Structure Your Workouts Without Overthinking It | The Gym Confidence Series 02.06.2026 31мин

  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...
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  243. What to Use at the Gym (Without Feeling Overwhelmed) | The Gym Confidence Series 26.05.2026 34мин

  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 ...
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  242. Gym Lingo 101: Terms You Need to Know to Feel Confident in the Gym | The Gym Confidence Series 19.05.2026 33мин

  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...
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  241. Client Story: How Julie Lost 30 Pounds, Built Muscle, and Changed Her Mindset 12.05.2026 43мин

  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 ...
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  240. Q&A: Bloating & Gut Support, Glute Growth, Deload Weeks, Fasting and GLP-1s 05.05.2026 36мин

  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 ...