fm coaching

Епизоде

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  #26 Stuck in a Rut, Doom Scrolling, Figuring Out Who You Are in Your 40s 31.07.2026 28мин

  Marisa works through the monthly client questions and what comes up isn't just fitness questions. It's women trying to figure out who they are in their 40s, battling comfort eating and the rusk jar on the counter, navigating a relationship with alcohol that doesn't serve them anymore, and lying in bed doom scrolling when they should be sleeping. She covers the Pinterest exercise she uses with clients to visualise the woman they're becoming, why your partner's energy impacts your health goals more than you think, how to audit your social media and social circles without guilt, and why getting your phone out of the bedroom might be the single highest-leverage health decision you make this year. Honest, personal, and packed with the kind of practical advice that only comes from someone who has lived every version of this journey herself.
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  #25 The Rock That’s Blocking Your Path: My Therapy Notes 10.07.2026 32мин

  This episode is a therapy debrief. I had a session recently that I needed to process out loud, and I think a lot of what came up is going to land for high-achieving women who are wired to chase, fill, and do. I've been in a limbo period. Big changes, a new baby coming, and a version of myself that keeps running from the empty space instead of sitting in it. My therapist reminded me that the empty space is the most creative space you'll ever be given. This episode is about learning not to run from it. I'm sharing the visualisation that helped me, and the six questions that I think will help you too.
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  #24 The Belly Fat Episode: Busting the Myths and What to Do Instead 19.06.2026 20мин

  In this recording of our monthly client coaching clinic, we tackle the most-asked questions from our fm community: why more core workouts won't flatten your stomach, why perimenopause belly fat is real but not the whole story, and why what you eat will always outwork how hard you train. Practical, no-fluff, and grounded in what actually gets results.
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  #23 The Pep Talk I Needed: Getting Back on the Horse 05.06.2026 18мин

  You will always have to get back on the horse. That part we need to make peace with. What's optional is how long you stay off it and your attitude. In this episode, Marisa shares an honest look at the past 10 months, including a miscarriage, hormone chaos, weight gain, and a diet that looked nothing like what she teaches, and explains why none of that is what keeps women stuck. She shares the three things that actually derail your comeback, and what you need to stop doing in order to achieve your health and fitness goas.
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  #21 How To Reset Sugar Cravings & Change Your Taste Buds 15.05.2026 30мин

  Sugar cravings aren't a willpower problem. They're a biology problem, and food manufacturers have spent years making sure you stay hooked. In this coaching clinic, Marisa walks through the four-step protocol she uses with clients (and herself) to reset sugar cravings, retrain taste buds, and break the spike-crash-crave cycle without eliminating pleasure from your life entirely. What's covered: How refined sugar hijacks your dopamine pathways the same way addictive substances do, and why that means willpower will never be enough on its own. The 100+ names sugar hides behind on packaging, and the products most women assume are healthy that are quietly keeping them stuck. Why "sugar-free" can actually be worse for your gut than real sugar. The four-step protocol: setting boundaries instead of restrictions, swapping rather than eliminating, retraining your taste buds gradually, and shifting your identity around food. Why this matters beyond aesthetics, including the connection between sugar, cortisol, hormonal balance, and belly fat through every stage of life from postpartum to perimenopause. This is not about cutting sugar out forever. It is about upgrading what pleasure means, so the thing you reach for at 9pm actually serves you. Recipes mentioned in this episode are available on the FitMom app under the recipe tab. To watch the full video recording: https://drive.google.com/file/d/1k2Z11gQmrkmwa58QuBD0Ev9zwuFSxy1S/view?usp=sharing
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  #20 Drugs, Botox & Plastic Surgery: Get to Know Our Founders 01.04.2026 39мин

  This episode has no agenda. Ash and Marisa get into the conversations most wellness brands won't touch, including drugs, plastic surgery, body image, and what it actually took to stop punishing themselves with food and exercise. Honest, unfiltered, and probably the most real one yet.
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  #19 My Positive C-Section Experience, Motherhood Mental Health, and Miscarriages 12.01.2026 1ч 13мин

  In this two-part episode, Marisa speaks with counsellor Sharmon Reddington from MumWell about the raw, real, and often unseen sides of pre- and postpartum mental health. Part 1 was recorded in July, where we talked about my positive C-section experience, early motherhood, and the emotional shifts that come with becoming a mom for the first time. 
Five months later, we sat down again to talk about something we both navigated this year - miscarriage, grief, and the silent emotional load so many women carry. This episode holds space for the complexity of loss: the timing, the physical experience, the mourning of what you imagined, and the confusing in-between stage of “moving forward” when your body hasn’t fully caught up. Please note: This conversation includes sensitive content around miscarriage and fertility. Our intention is to share personal experiences - not provide medical advice - and to offer honesty, compassion, and connection for anyone walking a similar path.
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  #18 4 Habits That Actually Change Your Body 09.01.2026 22мин

  In this episode, Marisa and Ash share their top 4 tips for a stronger, healthier 2026 - without the restrictive diets or 4-week challenges that do more harm than good. 
 They unpack the fundamentals every woman needs to build real, lasting results: • Why protein can completely transform your body
 • What a calorie deficit actually means (and the difference between nourishing vs poor calories)
 • Why strength training is the most powerful tool for fat loss and aging well
 • How hydration + NEAT quietly drive your results
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  #17 Goal Setting For High Performers With Coach Donna Gray 05.01.2026 33мин

  [Re-release: 2023] In this episode, Ash chats with High Performance Coach Donna Gray about the kind of goal setting that actually sticks. They dive into clarity, follow-through, emotional resilience, and the mindset high achievers need to carry into a new year. A powerful January listen for anyone ready to step into their next level.
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  #12 How Not to Come Back From Holiday Feeling Like You Need to Start Over 26.11.2025 36мин

  A no-BS chat with Marisa and Ash on how to glide through the holidays without packing on the pounds - no restriction, no guilt, no chaos. We break down simple, realistic strategies for eating, drinking, training, and staying in control… and why a little “health shaming” from others is actually proof that you’re winning!
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  #11 Injecting GLP1 to Lose 5kg for Bikini Season: A New Disturbing Skinny Movement 19.11.2025 27мин

  Ash and Marisa dive into the topic that’s triggering them most right now: the rise of GLP-1 use among women who are taking it just to drop a few kilos. Disclaimer: This conversation excludes women who are prescribed GLP-1s for genuine medical reasons. We’re watching a dangerous trend unfold! The quiet return of “skinny culture,” and women comparing themselves to bodies shaped by medication, not healthy habits. Behind the quick fixes come real risks, and we discuss: 👉 muscle loss 👉 weaker bones 👉 long-term fragility 👉 cognitive impact 👉 a new wave of body anxiety We’ve spent years helping women build strength, confidence, and real self-acceptance... and this movement threatens to undo so much of that progress. This isn’t judgement. It’s awareness, and we would love to hear your take?
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  #10 Stop Cycle Syncing Ladies - It’s Holding You Back! 29.10.2025 31мин

  Everyone’s talking about cycle syncing. Training less, slowing down, doing “gentle movement” half the month. But what if that advice is actually keeping you from getting results!? In this episode, Ash and Marisa break down why training by your cycle might be limiting your progress and how to work with your hormones without losing momentum.
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  #9 Breaking the Diet Punishment Cycle: Our Personal Fat Loss Stories and the Mindset Shifts That Changed Everything 22.10.2025 31мин

  In this off-script conversation, coaches Ash and Marisa open up about their personal journeys through fat gain, fat loss, and the mindset traps that kept them stuck for years. They share raw reflections on how shifting from punishment and perfectionism to structure, strength, and self-worth changed everything, both for themselves and their clients. Through real stories and results, they share how the fitmom formula of sustainable nutrition, balanced habits, and progressive strength training helps women finally find freedom, confidence, and lasting transformation.
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  #7 Ambition, Alcohol & the Pressure to Drink 13.10.2025 37мин

  In this episode, Ash and Marisa get brutally honest about their evolving relationships with alcohol. From leaning on it as new moms and in work culture, to choosing health and productivity over the next glass. They unpack how social pressure, male-dominated industries, and client networking often normalize excessive drinking, and share the strategies that helped them take back control: mindful consumption, non-alcoholic swaps, and setting clear intentions. Whether you’re navigating parenthood, leadership, or simply trying to feel sharper the next day, this conversation is a refreshing reminder that you don’t need alcohol to connect, succeed, or thrive.
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  #8 Closing a Business, Pivoting & Parenting After Divorce - Nicola Pheiffer, Part 2 12.10.2025 58мин

  Two years after our first conversation, Nicola Pheiffer returns for one of the most honest chats we’ve had on the podcast. Life looks very different now — motherhood after divorce, closing Simply Granola, and pivoting into her new venture, Oh Ship. We go behind the scenes of what it really takes to scale a business while navigating personal change, and how Nicola finds the stamina to keep showing up. We also dive into the raw questions most people don’t ask: • How do you reset when everything feels overwhelming? • Do you have an addictive personality? • What’s your default when it comes to self-sabotage? This is a vulnerable, unfiltered look at resilience, reinvention, and the messy middle of building both a business and a life you love.
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  #6 Depression, Stimulants and being a Mom Boss - Nicola Pheiffer, Part 1 01.09.2025 47мин

  [Re-release: 2023] In a raw and honest conversation with the founder of Simply Granola, Nicola, we chat about the reality of entrepreneurship and that it’s not always as it is perceived on social media. Nicola shares her personal journey and how she shifted from a career in finance to taking the leap back in 2016 and starting her own business out of a love for all things healthy and wholesome. We talk about sacrifice, stimulants, depression, anxiety, and how Nicola doesn’t rely on a rigid morning or evening routine to be a kick-ass “one-man wolfpack”.... Nicola has her own formula for achieving success and self-growth, and don’t forget to please subscribe and share this episode with your friends, family or colleagues.
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  #4 How to Invest Like a High-Performer Mom with Money with Carla 22.08.2025 1ч 7мин

  If you grew up believing that money wasn’t a woman’s topic, then you’re not alone. The financial industry has thrived on keeping us in that box. But as Carla from Money with Carla says, with a little self-education, you can break out of it. In this episode, I sit down with Carla - Chartered Accountant, MBA, and founder of the fast-growing platform Money with Carla. With global experience across Switzerland, the UK, the Netherlands, and South Africa, she’s on a mission to make wealth-building simple and accessible. We talk about unlearning old money beliefs, starting your investment journey without the overwhelm, and building wealth on your terms - even if you’ve stepped away to raise kids.
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  #3 When Entrepreneurship Tests You, Yet Remains the Optimal Path 10.06.2025 27мин

  In this episode, we dive deep into the intricate world of entrepreneurship, exploring the paradox that it embodies: the rollercoaster ride between the lows that make it feel like the absolute worst job and the highs that make it the best choice one could make. With candor and insight, I delve into the raw realities that entrepreneurs face on their journey.
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  #2 60 Days Sober | I Feel Superhuman 08.06.2025 18мин

  [Re-release: 2023] Approaching my 36th birthday in 2023, I felt a compelling urge to prioritize my health and well-being like never before. With over a year of sober curiosity, I was intrigued by the untapped possibilities that could unfold if I abstained from weekend drinking. Eager to explore the potential boost in productivity at work, bidding farewell to Monday anxieties and the stressful start to the week... Here's my experience giving alcohol a break.
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  #15 Pregnancy Nutrition & Supplements With Dietitian Sonia Malczyk 16.05.2025 1ч 3мин

  [Re-release: 2023] In this episode, Marisa spoke to fertility and prenatal Registered Dietitian Sonia Malczyk about what women actually need nutritionally during pregnancy. They break down supplements, essentials vs. “nice-to-haves,” and how to eat in a way that supports both mom and baby. A clear, practical conversation every expecting mom should hear.