Shows
Filter Free FridayRebuild Part 4 - How to Design a Wellness Routine That Fits a Busy ScheduleIn the final episode of this four-part Rebuild series, Britany deep dives into how to keep your routine going strong when life gets busy and unpredictable. This episode focuses on building the right flexible plan based on your fitness and health goals so you stop the cycle of starting over or chasing new trends. Consistency doesn’t mean doing everything perfectly and Britany helps simplify your focus so you can have a sense of control even when life feels chaotic.We discuss:How to use Plan A, B, and C to stay cons...
2026-02-1333 minFilter Free FridayRebuild, Part 2 - How Often Do You Need to Workout To See Results?In episode 2 of this 4 part Rebuild series, Britany answers one of the most misunderstood fitness questions: how much do you really need to work out to see results?She breaks down the minimum effective workout routine based on specific goals like muscle gain, fat loss, endurance and general health so that you can let go of unrealistic expectations and focus on consistency over intensity.This episode is for you if you're want clear and realistic guidance that fits real life.Sign up for Britany's Goal Setting Workshop t...
2026-01-1638 minFilter Free FridayRebuild, Part 1 - Why Your Workout Routine Feels Harder To Maintain Than It Used ToIf your workout routine isn't hitting like it used to, today's episode breaks down why. In Part 1 of a 4-part series, Britany explains how hidden friction in your schedule, energy and expectations can quietly sabotage your consistency (and your results). She helps identify where your routine is breaking down and why trying harder to be more disciplined isn't the answer/ It's the first step in rebuilding a workout routine that actually works in the season of life you're in.In this episode, we discuss:Why workout routines stop working as life changesThe ways you're m...
2026-01-0248 minFilter Free FridayAre 20-Minute Workouts Actually Effective for Building Muscle and Improving Endurance?Can 20-minute workouts really build muscle and improve endurance, or are they just a way to make us feel productive without real progress?In this episode, Britany tackles one of the biggest fitness debates—are short workouts actually effective, or are we just fooling ourselves? Whether you’re a busy mom squeezing in exercise during nap time or someone trying to stay consistent without spending hours in the gym, this episode breaks down exactly when 20 minutes is enough—and when it’s not.Let's Chat About...✔️ The minimum effective amount of strength training to see real...
2025-12-0533 minFilter Free FridayFitness and Weight Loss Milestones You Need To Stop Ignoring (REPLAY)[REPLAY FROM SEPT 2024]We're talking non-scale victories, workout milestones and all things PROGRESS today. Britany deep dives into 5 signs you're progressing in your fitness and health routine (that you're probably ignoring). Today's episode is for anyone struggling to feel like they'll ever achieve their goals and is searching for some wins to celebrate. Even if you're convinced you'll never be successful, Britany reminds us that the distance between the life you want to live and the life you're currently living isn't nearly as big as you think!7-Day Free Trial of m...
2025-11-2152 minFilter Free FridayWhat's Happening The Rest of The YearBritany is booked and busy, creating new workout programs, hosting live workshops and more. And in today's episode she gives a little insight into how the podcast will change (temporarily!) while she gets through the busy season somehow with her head still screwed on.This is YOUR friendly reminder that you can make shifts in your life if it helps you find more calm. Sometimes we must low down to speed up!Don't miss out on any of Britany's (or Blake's) shenanigans by joining the newsletter here. SIGN UP FOR B...
2025-10-2421 minFilter Free FridayCan You Actually Build Muscle With Pilates and Barre?So you love your Pilates or barre workouts, but you're curious if they're actually building muscle (or even toning and sculpting)?!In today's episode, Britany unpacks the difference between strength training and high-rep low-weight workouts like barre, Pilates, and yoga sculpt classes.We discuss:What the burning and shaking in barre and Pilates really meanWhich workouts you should do based on your goalsWhat barre and Pilates do better than strength trainingHow to build a workout plan that includes different types of workouts so you can do what you love and achieve your goals Wh...
2025-10-1051 minFilter Free FridayHow To Use the Last 100 Days of the Year for Your Health and SanityIf the thought of only have 100 days left in the year makes you panic a little but, this one's for you.In today's episode, Britany gives you the good girlfriend pep talk on how to finish the year strong without burning out. She has rants about the joys of having a sick kid, starting your period and how to avoid toddler tantrums. So you know, a bit of everything.From the realities of mom life to better fitness habits and establishing a healthy lifestyle routine, Britany reminds you that you need to walk into the...
2025-09-2631 minFilter Free FridayHow to Gain Clarity On Your Goals (And Finally Get Unstuck)If it feels like your brain has 100 tabs open but can't figure out which ones to close first, this episode is for you.In today's episode, Britany gets honest about what it's like juggling motherhood, work, fitness and a never-ending to-do list and what finally helps her cut through the mental clutter AND make progress towards her goals.She shares a simple clarity exercise that helped her reset priorities, sharpen focus, and stop running in place. It's quick. It's doable. And it's exactly what so many overwhelmed moms need to get clear about their goals...
2025-09-1228 minFilter Free FridayHow To Choose The Right Dumbbell Weight For Women To Build MuscleNot seeing results from your workouts? Having the wrong size dumbbells might to be blame and that means you're wasting your time. Yikes!In today's episode, Britany breaks down exactly how to choose the right size dumbbells for strength training workouts. Whether you're chasing muscle definition or more strength, most women over 30 aren't seeing results because they're not lifting heavy enough. But don't worry, lfiting heavy doesn't mean you have to go to the gym and load up a barbell.Britany explains:How to know if your weights are too light, too heavy or...
2025-08-291h 01Filter Free FridayHow I Build Workout Plans for Women Over 30 to Get Stronger at HomeDo you know if your workouts are actually right for your goals or are they not delivering the results you want?In today's episode, Britany is taking you behind the scenes of how she builds her workout plans to help women get stronger at home.She discusses:When to use supersets, circuits or straight setsHow to choose the best workout split (full body vs. split training)The importance of the right size dumbbellHow to pair strength training with running, barre or yogaWhy rest days are just as important as workout daysYou'll learn...
2025-08-151h 21Filter Free FridayHow to Create Morning Routines Without Perfect Mornings (It Starts at Night)Scrolling Instagram at 10pm when you know you should be sleeping? In today's episode, Britany calls you (and herself) out and shares how to break the evening routine self-sabotage cycle and eliminates the needs for the perfect 10 step morning routine (that you weren't ever going to do anyway).Learn the 2-minute routine that works even on chaos days, why your evening routine might matter more than your morning one, and how to get better sleep without needing more hours (yes you read that right - more sleep isn't always the answer).Plus, Britany answers a...
2025-08-0138 minFilter Free FridayWhy You Can’t Stay Consistent with Fitness and Diet (and How to Fix It for Good)Struggling to stay consistent with your fitness and diet for more than a couple weeks? In this this episode Britany spills why it doesn't matter how motivated you are and shares how to finally get unstuck from the start-over cycle that keeps sabotaging your diet and fitness consistency.You'll learn:Why "busy" isn't just about your schedule. It's a state of mind that sabotages your healthy habits.The real reason you can meal prep like a boss on a Monday, but raid the pantry by ThursdayHow to hack your willpower so you're not relying on superhuman...
2025-07-1840 minFilter Free Friday5 Fitness Mistakes That Are Sabotaging Your ProgressIf you're relatively consistent with your workouts and diet, but you still feel stuck... like you should be stronger, healthier and happier by now? This episode is for you. In this episode, Britany breaks down what she wish someone told her sooner about the messy middle of a fitness journey:Why fitness plateaus happen even when you’re working hardThe mindset shift she used to break through and finally see real progressSimple tweaks you can make right now to get stronger without doing moreThis episode is for the woman who's putting in the time, but...
2025-07-0437 minFilter Free FridayWhat No One Tells You About High-Intensity Workouts, Hormones, and BurnoutIf you're worried about high intensity training impacting hormones and spiking cortisol, then this episode is a must listen.Britany breaks down the truth about systemic fatigue, stress from overtraining and the myth that your workouts have to leave you drenched and destroyed to count.In this episode, you'll learn what the research really says about:How many sets you really need to build muscleHow to make 15 minute workouts effectiveWhat happens to the body when you constantly train exhaustedHow to balance HIIT and strength training without burning out your bodyWhether you're getting...
2025-06-0628 minFilter Free FridayWhy Fat Loss Feels Harder in Your 30s & 40s (And How to Get Unstuck)Feel like you're doing everything right - eating healthy and working out more - but your boyd just won't budge? You're not alone.In this episode, Britany breaks down why fat loss feels harder in your 30s and 40s and how to create the right environment for your body to finally respond.Britany covers:Why calories in/out is true, but not the whole storyHow stress, sleep and mental overload quietly block progressWhat really changes with hormones and muscle mass as women ageWhy your body isn't prioritizing fat lossSimple lifestyle routines to support weight...
2025-04-2524 minFilter Free FridayAre 20-Minute Workouts Actually Effective for Building Muscle and Improving Endurance?Can 20-minute workouts really build muscle and improve endurance, or are they just a way to make us feel productive without real progress?In this episode, Britany tackles one of the biggest fitness debates—are short workouts actually effective, or are we just fooling ourselves? Whether you’re a busy mom squeezing in exercise during nap time or someone trying to stay consistent without spending hours in the gym, this episode breaks down exactly when 20 minutes is enough—and when it’s not.Let's Chat About...✔️ The minimum effective amount of strength training to see real...
2025-02-2832 minFilter Free FridayHow to Combine Running & Strength Training Without Losing MuscleCan you run AND lift without losing muscle or burning out? Absolutely— but only if you do it right! In this episode, Britany break downs the biggest mistakes people make when trying to combine running and strength training, and how to structure your workouts for muscle gain, endurance, and speed—without overtraining.Britany chats about...- The #1 mistake that kills strength gains for runners- Why sprints > long runs for muscle-building- The best weekly schedule for runners who lift (and lifters who run)- The benefits of polarized trai...
2025-02-1428 minFilter Free FridayBalancing Work and Life: The Secrets to Dropping the ‘Do It All’ MindsetWe are getting real about balancing career and life on the podcast today. Britany reads a letter she wrote to herself from the lens of a working mom trying to go into 2025 with a healthier mindset. She discusses how to drop the "do it all" mindset and instead focus on minimizing anxiety, level setting expectations, taking better action and HAVING FUN. That last one is important. Are you actually taking the time to have fun or are you just trying to be successful at everything that you do? Britany unpacks the weight of that at question in...
2024-12-2034 minFilter Free FridayVision Boards and Goal Setting In Your Mid 30s and BeyondVision Boards. New Year's Resolutions. Monthly Goals. There's a lot of different ways to manifest the life you want to live, but in today's episode Britany offers up an alternative way to set goals for those of us in our mid to late 30s and beyond (aka those of us who don't have hours of free time to teach ourselves Spanish or how to knit). Britany reflects on the last time she did this goal setting exercise in 2020 and realizes she's not only accomplished everything on the list, but she's read to start a new one.
2024-11-2242 minFilter Free FridayEmpowering The Female Voice Through Self Defense & Self Confidence with Valerie SizemoreIn today's episode, Britany is joined by guest Valerie Sizemore to talk female empowerment and the role that fitness and self defense can play in building confidence at any age.1 in 3 women in the United States will experience assault. Britany and Valerie discuss both the physical and emotional tools women and young girls need in order to flourish amongst that hardship.This episode is about utilizing your own strength to protect yourself and empowering the next generation to find strength in their voices and in their choices. Valerie is an entrepreneur, mom, and...
2024-10-111h 01Filter Free FridayFitness and Weight Loss Milestones You Need To Stop IgnoringWe're talking non-scale victories, workout milestones and all things PROGRESS today. Britany deep dives into 5 signs you're progressing in your fitness and health routine (that you're probably ignoring). Today's episode is for anyone struggling to feel like they'll ever achieve their goals and is searching for some wins to celebrate. Even if you're convinced you'll never be successful, Britany reminds us that the distance between the life you want to live and the life you're currently living isn't nearly as big as you think!SIGN UP FOR BRITANY'S NEWSLETTERhttps://britany.myflodesk.c...
2024-09-1351 minFilter Free FridayNavigating the Anxiety & Loneliness of the First TrimesterIf you've ever pondered "is it normal to feel this way in the first trimester?" then this is the episode for you. Pulll up a chair and a mocktail because Britany is going through all the things she wish she knew about the first trimester. Britany is here to be your voice, your friend, your shoulder to cry on if you're feeling like the first trimester is hard AF (newsflash: it may possibly be the hardest part of pregnancy other than the birth itself). We're talking about the loneliness of not telling friends/family, anxiety around baby h...
2024-08-1649 minFilter Free FridayStop Always Putting Other People FirstWe all go through situations where we self sacrifice and put other people's needs before our own. And in today's episode, Britany discusses how important it is to keep YOU on the table instead of people pleasing. She discusses not losing sight of your big macro goals in an effort to serve other people's micro goals. Whether it's move on from a job, a boyfriend, a project, a bad best friend.... There are times when you know you need to say no and put it behind you, but the decision is full of shame, guilt or a f...
2024-06-0728 minFilter Free FridaySound the Alarm: Aunt Flow Is Coming Out Of HibernationFun fact: Motherhood doesn't take a day off for period cramps. Especially not the first period postpartum. Batten down the hatches because Britany has sent out the SOS distress signal because she's SCARED of the period days ahead of her this week.More importantly, Britany is launching her first ever exercise tutorial guide and she's giving a sneak peek behind this Workout Companion Guide that launches on Monday. She's excited to take all the exercise knowledge in her head and share it with the world in the simple fun way so you can smash your goals in...
2024-02-0933 minFilter Free FridayTrying To Get It All Done Before the HolidaysLet's consider this week's episode a part 2 of last week's episode about being overwhelmed with your to do list as the holidays approach. The holidays should be a time for relaxation - and they will be - but if you're like Britany, that means tackling your mountain of a to do list head first. Because even though you can do all the things after the holidays, you won't be able to enjoy the holidays if you have a long to do list at work.This is a reminder to not succumb to hustle culture but if you...
2023-12-1521 minFilter Free FridayPrioritizing You (NOT Your To Do List) During Your Free TimeIf you spend your free time doing things like laundry, cleaning, hair washing instead of truly enjoyable tasks, this episode is for you! Britany chats about how easy it is to spend "me" time doing things that are either standard necessary practices OR spending "me" time doing things for others. Washing your hair doesn't count as self care - being clean is a basic human need. And worrying about the baby's schedule or what to make to dinner doesn't qualify as a relaxing hour on the couch.This episode is about finding time to do things that m...
2023-12-0828 minFilter Free FridayMy Ongoing Battle With Rheumatoid ArthritisToday's episode is a glimpse into Britany's current struggles with her autoimmune disease, Rheumatoid Arthritis. It's a reminder to anyone battling with an autoimmune disease that the journey is full of ups and downs and it's a ask to the community at large to make space for people in your life who are fighting silent diseases. This episode is part of Britany's quest to remind people that they are not alone in the battles that they fight. SIGN UP FOR BRITANY'S NEWSLETTERhttps://britany.myflodesk.com/filterfree AS...
2023-11-1731 minFilter Free FridayAvoiding Shame Around Holiday Overeating and The Urge to HibernateCome November and December all we want to do is overeat at the holiday parties and skip our workouts to sit on the couch and drink some hot chocolate/eggnog/insert your cozy beverage of choice here. If you find yourself full of shame and guilt come January, this podcast will help you build a plan to do things differently this year.Britany is here to help strip away the unhealthy thought patterns that can creep up for some of us around being "healthy" during the holidays and she reminds us that the only thing we need t...
2023-11-1024 minFilter Free FridayHow To Not Get A Divorce While Hanging Artwork in Your HomeToday's episode is about small life lessons Britany has learned:1. Sleep training is about so much more than just teaching your baby how to sleep.2. In every relationship there is one person who wants to math their way through a problem and the other person just wants to wing it (or pay someone to deal with it.)3. Hanging artwork is a surefire way to get into an argument with your spouse, so it's best to just avoid it all together.This podcast is for you if you want to laugh about...
2023-10-2730 minFilter Free FridayFitness Is A Privilege But Not Every Day Is PrivilegedToday's episode is for anyone feeling ashamed for not having the time, money, knowledge or state of mind to commit as much effort into their fitness routine as they think they should. As a certified fitness trainer to thousands of women across the globe, Britany is here to remind you that there isn't one way to "do fitness" and it's going to look different for everyone. And that's 100% okay. Thank God.SIGN UP FOR BRITANY'S NEWSLETTERhttps://britany.myflodesk.com/filterfree ASK BRITANY A QUESTION OR REQUEST A TOPIC
2023-10-2033 minFilter Free FridayFeeling Confident When You Don't Love Your BodyHave you ever struggled to love what you see in the mirror? We all have those days we don't love what our bodies look like. And today's episode is about how to stay positive despite that. It's not about faking confidence, it's about being a bit nicer to yourself even if you have extra weight, flab, rolls, cellulite or whatever it is that makes you feel uncomfortable in your body. Britany doesn't preach to "love yourself no matter what" nor does she believe in reciting BS affirmations that just feel like lies you repeat to yourself. This p...
2023-10-1333 minFilter Free Friday"Never Miss A Monday" Is Bad AdviceContrary to what they will tell you, missing a Monday workout won't ruin your chances at a good week of workouts and healthy choices. While on the surface, Britany makes the case for letting lazy Sunday spill into Monday when it comes to your workout, the deeper lesson is that there's not one right way to build a fitness routine. Don't let hustle culture tell you otherwise.SIGN UP FOR BRITANY'S NEWSLETTERhttps://britany.myflodesk.com/filterfree ASK BRITANY A QUESTION OR REQUEST A TOPIC https...
2023-10-0625 minFilter Free FridayWaxing Your Mustache Counts As Self CareShe's in a good mood today, friends! Why? Because the mustache is waxed and the unibrow is taken care of. It's a freaking miracle. In today's episode, Britany takes you down memory lane circa 2006-2014 when her wardrobe was skin tight, her hangovers were nonexistent and the idea of wearing a winter jacket to the bar in freezing snow was out of the question. This is the podcast episode you need on a Friday if you're the kind of person who likes to laugh on a Friday and if you're not that kind of person, then what the hell...
2023-09-2936 minFilter Free FridayWhat I Wish Someone Told Me About Breastfeeding and PumpingToday's Filter Free Friday episode is all about breastfeeding (and pumping)- the good, the bad and the very ugly sides of something that feels like it should be so natural but isn't at all. Britany shares her breastfeeding journey and shine light on the parts of breastfeeding that aren't talked about enough. Here's to not feeling so alone when you're awake at 1am with your baby or with your pump and your partner is sound asleep (and likely oblivious that you're even awake). You are not alone in this journey - this episode is to...
2023-09-011h 09Filter Free FridayMore Money and More Birthday Cards: How to Advocate For Yourself in Your Career and RelationshipsToday's episode is a reminder about how to advocate for yourself in your relationships, in your career and generally in all aspects of your life so that you can get MORE of what you want out of life.Britany is coming to you straight from her bedroom (is that weird?) with a few tips about how she's landed more money/promotions in her job and more flowers and birthday cards in her relationships. No, those things are not of equal importance, but it's all good advice nevertheless.SIGN UP FOR BRITANY'S NEWSLETTER...
2023-08-2536 minFilter Free FridayFull Cow Moment: How Postpartum Humbles You In a Stranger's BathroomToday's episode is another saga in the postpartum chronicles. This time Britany's milking herself in a bathroom on set at a photo shoot with a full face of make up and not a strand of dignity left in sight. This one is for all you mammas, soon to be mammas, and wanna be mammas. It's a reminder that just when you think you've got this whole postpartum thing figured out, your engorged crusty nips will put your right back in your place.SIGN UP FOR BRITANY'S NEWSLETTERhttps://britany.myflodesk.com/filterfree
2023-08-1830 minFilter Free FridayLubed Up CheeksYet another episode including stories Britany shouldn't put out on the internet but she does it anyway to make sure you get a good laugh in on a Friday. This week we're talking physical examinations of the "back door," coming to terms with getting a part time nanny and just generally trying to make it through life one day at a time. If you're overwhelmed but also trying to grab life by the horns, this episode is proof that you're not alone.SIGN UP FOR BRITANY'S NEWSLETTERhttps://britany.myflodesk.com/filterfree
2023-08-1131 minFilter Free FridayIf You Lift Heavier In Every Day Life Than In Your Workouts That's A ProblemIn today's episode Britany dishes out tough love to the women who are selling themselves short in their workouts - whether they are at home, at a gym or in a boutique fitness studio.Women around the world are either (a) afraid of getting bulky or (b) think that lifting heavier the 10 lbs will ruin their chances of getting "toned" and "sculpted."This episode is here to prove to you other wise. Consider it the fire under your butt that you need if you're looking for a more effective workout routine.SIGN UP...
2023-07-2839 minFilter Free FridayTaking Delight In The Simple Things Like Glitter Balloons and Sumo Wrestling Watch PartiesIn today's episode, Britany reminds us that amongst the chaos and the noise and the stress, there is stillness and joy, you just need to go find it. Ironically, there is also chaos amongst the stillness, as apparent by Britany's psychotic senior prank ideas back in high school, but that's besides the point. What she wants you to remember is that no matter how uptight you get, there is something worth smiling over. Like talking a janitor into letting you fill your principal's office with balloons loaded with glitter. Floor to ceiling. At 4am in the morning. No?
2023-07-1434 minFilter Free FridayCaesar Salad and Fries: How to Find Balance In Your DietThis week's podcast episode is about how Britany finds emotional balance in her diet. This isn't about how to count calories or how to make the "skinny" version of your favorite cocktail. This episode is about looking down at the plate of food in front of you and seeing foods that bring you both joy and health, because yes, both are possible.SIGN UP FOR BRITANY'S NEWSLETTERhttps://britany.myflodesk.com/filterfree ASK BRITANY A QUESTION OR REQUEST A TOPIC https://forms.gle/j9NC3yM5...
2023-07-0731 minFilter Free FridayTaking a Hammer to Your Breast Pump and Other Ways to Reclaim Your BodyTip: take a hammer to your breast pump when you're done with it because your body was made for more than just caring for a baby. On today's episode, a very sleep deprived Britany discusses how throughout a woman's life it feels like she doesn't own her body - whether it be due to society's expectations or a little one sucking at the nip. We all have phases of life where what we do with our bodies feels like it's with someone else's best interest in mind. Britany is here to remind you to make decisions for you sometimes t...
2023-06-3034 minFilter Free FridayGiving Up to Gain: How I Knew I Was Ready For Kids and A Life Sans Coffee and AlcoholStop focusing on what you're losing and start focusing on what you're gaining. That's the theme of this week's episode as Britany discusses two topics that may seem unrelated but really aren't at all: How she knew she was ready for kids and why she gave up coffee and alcohol years ago. This episode is for anyone going through a change in life - a change in priorities, a change in habits and needs encouragement on how to stay positive and focused throughout the process.SIGN UP FOR BRITANY'S NEWSLETTERhttps://britany.myflodesk.com...
2023-06-2334 minFilter Free FridayAre Home Workouts Effective? My Realistic AnswerAre home workouts effective? Britany answers that question on this week's podcast. So often it's believed a workout has to be done at the gym to be "good," but Britany is here to remind us that your fitness routine and health are about so much more than just where you work out.SIGN UP FOR BRITANY'S NEWSLETTERhttps://britany.myflodesk.com/filterfree ASK BRITANY A QUESTION OR REQUEST A TOPIC https://forms.gle/j9NC3yM5vrdBs8mJ8
2023-06-1642 minFilter Free FridayPostpartum Part 2: Not Wearing Jeans Any Time SoonWe're getting REAL about postpartum in today's episode. Britany discusses the difficulty in trying to balance success in both her career and in motherhood. And she opens up about the emotional difficulties of coming to terms with her new postpartum body and her new postpartum anxiety.This episode is for any woman - postpartum or not - trying to stay afloat while adapting to major life changes and hopefully reminds us all that we're capable of hard things and we're not alone in the journey.SIGN UP FOR BRITANY'S NEWSLETTERhttps://britany...
2023-06-0953 minFilter Free FridayPostpartum Part 1: Lady Bits Flapping In The WindLet's chat all things postpartum! In part one of this two part episode, Britany discusses her foray into new motherhood - starting with her experience as a NICU mom and ending with her recommendation on what type of underwear to wear to cover your lady bits during such a trying time. Needless to say, being newly postpartum is a journey so much bigger than just having a cute baby and Britany is here to discuss it all. SIGN UP FOR BRITANY'S NEWSLETTERhttps://britany.myflodesk.com/filterfree ASK BRITANY A...
2023-06-0249 minFilter Free FridayMy Birth Story: Delivering at 32 Weeks and Getting Milked By My HusbandOn today's podcast, we discuss how Britany went from mild preeclampsia to emergency c-section at 32 weeks in under 24 hours. No this episode isn't here to scare you about pregnancy- it's here to give you a personal, realistic insight into what preterm birth can look like - both the good and the bad - everything from successful emergency c-section reactions to postpartum bowel movements to milking your tits like a cow because that's what you become if you chose postpartum: a milk factory. Please note Britany is not a doctor. If you have any questions regarding your pregnancy, p...
2023-05-261h 31Filter Free FridayGranny Panties and Baby Steps Make the World Go RoundThis week we celebrate ONE YEAR of the Filter Free Friday podcast and Britany is sharing all she has learned. Maybe she's just getting more mature with age, but she's reminding us all that big life changes don't happen all at once. It's small steps forward that will lead you to your goals. And if there is one small step forward you can take in your life right now it's to invest in the granniest of granny panties because you will enjoy life more when you do. Guaranteed. SIGN UP FOR BRITANY'S NEWSLETTERhttps://b...
2023-03-3138 minFilter Free FridayShe's Surviving, Not ThrivingFile this week's episode under hot mess express because Britany is unhinged (what else is new?). If you need a reminder that every day doesn't have to be productive, if you feel like the universe is out to get you or if you recently overspent on fake plants because you can't keep real ones alive...this episode is for you.And if you think you have it all figured out, then get out here. No one has time for that mess.SIGN UP FOR BRITANY'S NEWSLETTERhttps://britany.myflodesk.com/filterfree
2023-03-2434 minFilter Free FridayWhy Workout Modifications Aren't For Forever (But Theme Parties Are)Do you rely on modifications to get through your workouts pain free? Great. Us too. But in today's episode, Britany shines light how you may be holding yourself back by modifying TOO much.If you struggle with chronic joint pain any limitations in your fitness journey, this episode can be a bit of motivation to put you on the right track to feeling better and seeing progress in your workout.SIGN UP FOR BRITANY'S NEWSLETTERhttps://britany.myflodesk.com/filterfree ASK BRITANY A QUESTION O...
2023-03-1740 minFilter Free FridayIBS, Gut Health & Violations of the South PoleStruggling with bloating, gas, or irregular bowel movements? SAMESIES. In today's episode Britany discusses dealing with IBS, her experience with FODMAPS and elimination diets and the wonderful world of gut health.While she's not a doctor or a nutritionist (and recommends you consult one), Britany does want to remind you that you deserve to feel better and there is a gut health solution out there for you.Also, say a quick prayer pre-colonoscopy prep because you and your butthole are going to need it.SIGN UP FOR BRITANY'S NEWSLETTER
2023-03-0349 minFilter Free FridayLoving Yourself Without Make Up and GlamIt's time we ditch the full face glam and the strive for perfectionism in the moments of our lives that do not require it. In today's podcast, Britany explains her decision to not wear make up while filming her newest workout program and what you can learn from that decision.Full self-acceptance of how you look may not ever be possible (it certainly isn't for Britany) but that doesn't mean we can't strive to be a bit kinder to ourselves in our efforts to show up a little more real and raw in our lives.C...
2023-02-2433 minFilter Free FridayBury Me In Skinny Jeans in My She ShedIn today's episode, Britany is going off cuff ranting about anything and everything as she goes into a weekend husband-free. Why are skinny jeans no longer cool? How long is too long to hoard clothes in the "donation" pile in your closet? What's proper protocol for approaching a potential house burglar? All the important questions will be answered in today's podcast. CONNECT WITH BRITANYhttp://www.instagram.com/britanywilliamshttp://www.tiktok.com/@britanywilliamsSIGN UP FOR BRITANY'S NEWSLETTERhttps://britany.myflodesk.com/filterfree ASK B...
2023-02-1727 minFilter Free FridayAre Bodyweight Workouts Effective? Because Wearing Headphones to Avoid Suitors Is NotCan you change your body using only bodyweight workouts? Britany is here to provide insight on the pros and cons of bodyweight workouts and help you determine if they can actually help you get stronger or transform your body. Also Britany spends some time reminiscing about that one time she met a suitor at the gym who had the same name as her. Spoiler: it didn't go over well.CONNECT WITH BRITANYhttp://www.instagram.com/britanywilliamshttp://www.tiktok.com/@britanywilliamsSIGN UP FOR BRITANY'S NEWSLETTERhttps://britany.myflodesk...
2023-02-1038 minFilter Free FridayShifting Expectations and Becoming One With the CouchNEWSFLASH: It's time to stop expecting perfection out of everything we do. In today's Filter Free Friday episode, Britany discusses the importance of shifting expectations to meet you where you are today. If you're struggling to meet the expectations you set for yourself or you feel like a failure because you had to "adjust down" a goal, then you'll find comfort in this episode - and in knowing that you're not alone. CONNECT WITH BRITANYhttp://www.instagram.com/britanywilliamshttp://www.tiktok.com/@britanywilliamsSIGN UP FOR BRITANY'S NEWSLETTER...
2023-02-0341 minFilter Free FridayCartwheels, Big Jugs and Butthole ItchIn this special Filter Free Friday x Another Mother Runner podcast, Britany and AMR co-founder Sarah Bowen Shea are discussing all things TMI during pregnancy. Britany and Sarah are no strangers to TMI conversations in their own chats together, so why not turn on a microphone and let other people hear their conversations about itchy buttholes, smelly pits, and questioning what the appropriate age to stop attempting cartwheels is? If you're looking for a laugh, you've come to the right place.CONNECT WITH BRITANYhttp://www.instagram.com/britanywilliamshttp://www.tiktok.com/@britanywilliams
2023-01-271h 09Filter Free FridayFitness Trackers and 2AM Trash Day ReconCurious if you should use fitness trackers? Is the calorie burn metric accurate? Which should you use? Today's Filter Free episode is a no-BS approach to using fitness trackers without getting wrapped up in a toxic down spiral of obsession over calories and closing your rings. Speaking of toxic down spiral, Britany is on one, coming off of 3 hours of sleep and a prayer. Hold onto your seats for this one.CONNECT WITH BRITANY:http://www.instagram.com/britanwilliamshttp://www.tiktok.com/@britanywilliamsSIGN UP FOR BRITANY'S NEWSLETTERhttps...
2023-01-2049 minFilter Free FridayPrenatal Fitness & Bellybutton Birth Plans with Cass OlholmToday we welcome fitness trainer, nutritionist and badass mom of (soon to be) 2, Cass Olholm, to the Filter Free Friday podcast. Like Britany, Cass is currently navigating the waters of what fitness look likes during pregnancy and the two debrief on all things related to the topic. Whether it's debunking the myth that fitness is hurtful to babies or laughing about boob size, ankle swelling and bellybutton woes, these two will make you realize you're not alone in your pregnancy fitness journey!CONNECT WITH CASS:http://www.instagram.com/cassolholmCONNECT WITH BRITANY:h...
2023-01-1336 minFilter Free FridayGrowing You: The Story of Claire's with Justin SchumanAuthenticity Strategist and Brand Builder Justin Schuman joins Britany on this week's Filter Free Episode to discuss the act of human-ing through the lens of social media. Justin is an expert at finding and amplifying your personal voice but doing it in a way that just feels right - kind of like getting your ears pierced at Claire's when you're 8 and now at 34 having nostalgia for all things pink, polka dot and glitter. Just us? Cool.Whether social media is part of your life or not, the insights Justin provides around confidence and self expression are valuable, t...
2023-01-061h 10Filter Free FridayNew Year, Same Bullsh*tShow of hands, who thought we wouldn't make it to see 2023 in one piece? Well, newsflash, 2023 is here whether we're ready or not. And this week's episode isn't some kumbaya horoscope "lets all hold hands" kind of episode about how the crystals and chakras are all going to align in your favor. No this is the NEW YEAR SAME YOU SAME BULLSH*T kind of episode where Britany gets real about making changes in the New Year without making false promises to yourself.Happy New Year, fam.CONNECT WITH BRITANY:http://www.instagram.com/b...
2022-12-3034 minFilter Free FridayOne Fart Away From a Good MoodIf you're struggling with the comparison trap, this episode is going to make you feel better. Because like you, Britany feels like she's failing to do all the things, to be anything close to perfect and to succeed even though evidence probably shows the contrary but who has the time to read the evidence? Y'all its the holiday season and emotions are flying high - stay safe out there. If you need some advice on how to manage it all - you've come to the right place. Maybe. No guarantees. CONNECT WITH BRITANYhttp://www.instagram...
2022-12-2322 minFilter Free FridayWANTED: A Husband That Can Keep UpOn today's episode of the Filter Free Friday podcast, Britany provides detail around her decision to not take her husband's last name and reflects on what that decision taught her about identity, the women's rights movement and generally about how women just need husbands that can KEEP UP. Because we're moving 100 miles a minute and we are slowing down for absolutely no one!CONNECT WITH BRITANYhttp://www.instagram.com/britanywilliamshttp://www.tiktok.com/@britanywilliamsSIGN UP FOR BRITANY'S NEWSLETTERhttps://britany.myflodesk.com/filterfree
2022-12-1630 minFilter Free FridayBooty Floss & Being Human at WorkToday's episode is about how to be more human at the workplace and why you should do it in the first place. That may sound a bit "duh" but it's an insight Britany realized late in her career at Under Armour that allowed her to move throughout the workplace with more confidence and she knows you can it help you too.Also, Britany's comfy pants no longer fit her sooooo.....CONNECT WITH BRITANYInstagram: http://www.instagram.com/britanywilliamsTikTok: http://www.tiktok.com/@britanywilliamsSIGN UP FOR BRITANY'S NEWSLETTER
2022-12-0931 minFilter Free FridayPerky Nips, the Pill & PregnancyBIG NEWS! Britany is pregnant! And she is dishing all the details about the stress of pregnancy in your mid 30s, coming off the Pill (and why the Pill isn't evil), her journey trying to conceive, keeping her pregnancy a secret from her husband and all the highs and lows of the first trimester!CONNECT WITH BRITANYIG: http://www.instagram.com/britanywilliamsTikTok: http://www.tiktok.com/@britanywilliamsSIGN UP FOR BRITANY'S NEWSLETTERhttps://britany.myflodesk.com/filterfree ASK BRITANY A QUESTION OR REQUEST...
2022-12-0249 minFilter Free FridayA Celebration of the Life and Death of Monthly GoalsLet's get your life back on track, shall we? One tiny goal at a time. Britany has loved having a new goal every month, but if we are being honest, she has given up hope on continuing her monthly goals in 2023. So today's episode is a celebration of the life (and death) of monthly goals.If you need some inspo on small, achievable (but impactful) goals you can adopt, then this episode will be a great help! And if you hate the idea of a goal, then whatever. Just kidding, you'll still enjoy hearing about the shenanigans B...
2022-11-2548 minFilter Free FridayMarriage and Emergency Exits Can WaitIf you're ready to get married and your partner is not - or you're single and feel "behind" because you're not married, this episode is for you. Fresh off her trip from Australia, Britany discusses YET ANOTHER story of a fire alarm going off while she's completely naked and deep dives into her decision to not pressure her boyfriend of 7 years to get married (spoiler alert: he is her husband now so it all worked out).Today's Filter Free Friday episode is about not succumbing to the pressures of society to get married and pop out 2.3 kids...
2022-11-1857 minFilter Free FridayThe Power of Repetition and Fast FriendsIdentifying the repeatable patterns for success in your life may just be the key to get to where you are going. In today's episode, Britany breaks down a pivotal moment in her competitive running career that made her release the power of repetition. Determining the simple tasks that lead up to your goals and then repeating those tasks until they become ingrained in you in vital to success.If you're looking for a reminder on how to level set your life so that you're on track to accomplishing your goals, this is the episode for you.
2022-11-1135 minFilter Free FridayMixed But Meaningful Messages About Your HealthIf you're confused by the mixed messages within the fitness and diet industries, Britany is here to clear up the logic, science and practicality of a few of the big topics. From how often you should workout to what is required for weight loss, this episode dives into the principles you should follow in an effort to now follow for the toxic messaging that exists. Spoiler alert: a lot of it comes down to BALANCE.CONNECT WITH BRITANYhttp://www.instagram.com/britanywilliamshttp://www.tiktokt.com/@britanywilliamsSIGN UP FOR BRITANY'S...
2022-11-0446 minFilter Free FridayImprove Your Minimum Instead of Pushing Your MaximumToday's episode is inspired by a concept that Britany learned in the book "Do Hard Things" by Steve Magness which is the idea that raising the floor instead of raising the ceiling in the athletic ventures can help you improve performance without burning out on being your best every single day.Britany provide insights on not worrying about being your best every single day, but instead increasing the minimum amount of effort you're willing to put in. This idea around improving yourself from the bottom up provides opportunities to get better without burn out and without a...
2022-10-2820 minFilter Free FridayGym Fear, Sweating in Denim, and Stanky BathroomsIn today's episode, Britany dives deep into her own fear of people judging her while she works out in the gym. This fear makes no damn sense given that Britany is a fitness trainer and knows what she is doing, but like most legitimate fears, it doesn't have to make sense. That's what's so scary about it in the first place.If you're in need of a laugh and you want to feel a bit better about bad workouts, embarrassing moments and the like, this episode is for you.If you're the kind of person...
2022-10-2127 minFilter Free FridayI Think I Can FlyThe distance between the life you want to live and the life you're currently living isn't nearly as big as you think!! Britany says it every week on the podcast, but this week she is diving deeper into how she has created her own luck and how you can and should build a better foundation for success. So that when opportunity comes knocking, YOU ARE READY TO ANSWER THE DOOR.If you need motivation or a hug or a reminder that burn out is not for forever, this episode is for you. If you need change in y...
2022-10-1437 minFilter Free FridayReading, Meditating & Drooling Over Matthew McConaughey's VoiceIn today's episode, Britany highlights a lesson we all need and it's this: stop thinking you have to do things the way society has made you believe they have to get done. You can meditate with your eyes open and music on. You can read (audiobooks) while you poop. You can live life exactly how you want to. If you're curious how Britany went from a non-reader to an audiobook connoisseur, this episode is for you. She also ends with her favorite book recommendations of all time! Three words: Matthew McConaughey's voice. C...
2022-10-0728 minFilter Free FridayRest, Recovery and The Harry Potter MuscleThis is the wake up call you need around properly resting an injury - no matter how big or small. Britany provides reminders on shifting your mentality around guilt associated with rest and shines light on the role of recovery in health. Rest and recovery are not the opposite of being fit - they are part of the fit equation. If you're struggling with an injury or a setback, this episode is what you need to feel OK with where you're at and know that IT WILL GET BETTER.CONNECT WITH BRITANYInstagram: http://www.instagram...
2022-09-3026 minFilter Free FridayMenopause in the Workplace with Guest Sonya BarnesIn today's episode, Britany is joined by Sonya Barnes, a life coach for female senior executives who sheds light on the impacts of menopause on working women and how it impacts companies both big and small. Whether you've gone through menopause or not, there is something to be learned in today's episode about supporting women at any age!CONNECT WITH SONYAhttps://www.sonyabarnesinternational.com/CONNECT WITH BRITANYInstagram: http://www.instagram.com/britanywilliamsTiktok: http://www.tiktok.com/@britanywilliamsSIGN UP FOR BRITANY'S NEWSLETTERhttps://britany...
2022-09-2345 minFilter Free FridayPerfectionism and the Occasional PotatoIf you struggle to slow down or if you're rattled with guilt on lazy days, then you NEED to hear this week's episode. Britany keeps it real about needing to take down days, on not being perfect 100% of the time, and how sometimes you just need to be a lazy sack of potatoes. This is your reminder that no one can do it all - so you don't have to.CONNECT WITH BRITANYInstagram: http://www.instagram.com/britanywilliamsTikTok: http://www.tiktok.com/@britanywilliamsSIGN UP FOR BRITANY'S NEWSLETTER...
2022-09-1620 minFilter Free FridayTatas Out, Tampons InFile this week's episode under "stories Britany probably shouldn't tell on public record" because we're getting open and honest about letting your tatas hang out, period woes during your wedding week, and convincing the IT guy you aren't trying to get some action while at work. How anyone can look at Britany with a straight face at this point is nothing short of a miracle.CONNECT WITH BRITANYInstagram: http://www.instagram.com/britanywilliamsTikTok: http://www.tiktok.com/@britanywilliamsSIGN UP FOR BRITANY'S NEWSLETTERhttps://britany.myflodesk.com/filterfree
2022-09-0932 minFilter Free FridayLet Me Eat My Fajitas In Peace, BroOn today's episode, Britany takes us on a stroll down memory lane, recounting her first date, her worst date and her best date. And how her first ever kiss was so memorable, in a good way, that every man has had to hit a high bar ever since. Spoiler: not all have hit the mark. Does Britany feel obligated to say her "best date" was with her husband? Yes. Was it actually? We will never know.CONNECT WITH BRITANYInstagram: http://www.instagram.com/britanywilliamsTikTok: http://www.tiktok.com/@britanywilliamsS...
2022-09-0252 minFilter Free FridayMinority Representation in Fitness and Lesbian Cat VideosSeattle, WA group fitness instructor and actor Moses Yim joins Britany on the podcast to talk about minority representation and fostering a sense of community in the fitness industry. As an Asian American man, Moses sheds light on the stereotypes he faces and the steps he's taking to ensure he's fostering an open environment in his fitness community. Britany does her part for minority equality by watching funny cat videos from lesbians on TikTok. One approach is probably doing more good for the world than the other, but that's besides the point! You can find Moses' podcast...
2022-08-2657 minFilter Free FridayStaying Active with an Autoimmune Disease and Cracked EggsIf you're struggling from an autoimmune disease, an injury, or any physical setback, this episode will help you come to the realization that while your life may never be the same, it certainly is not over. Britany is sharing a glimpse of her life battling rheumatoid arthritis, an autoimmune disease that impacts everything from her joint health to her ability to hold a carton of eggs. Staying active with an autoimmune disease is possible with the right mindset and Britany is here to help you determine your "new normal" in that process. But as a r...
2022-08-1937 minFilter Free FridayThe Truth Behind Aging and Taking the Train(s) in NYCToday's episode is about coming to terms with getting older and the fact that your tatas sit a little lower than they did when you were 20. Britany reminds us to focus on the wisdoms we've gained, not the aesthetic we've lost and gives warning to anyone trying to make it to JFK airport from Manhattan for the first time.CONNECT WITH BRITANYInstagram: http://www.instagram.com/britanywilliamsTikTok: http://www.tiktok.com/@britanywilliamsSIGN UP FOR BRITANY'S NEWSLETTERhttps://britany.myflodesk.com/filterfree ASK...
2022-08-1228 minFilter Free FridayHow to Hone Your Inner Voice and Overthink Your Pets' NamesStruggling to listen to and understand your inner voice can lead to repercussions that you may not even realize are holding you back. To discuss how to nurture that inner voice, Britany sits down with Claire Shorall, a teacher turned co-founder and CEO of Topknot, an online personal development club for peer conversation, accountability and action. They chat how becoming confident takes time, how you might not even be listening to your true needs, and how your cat and dog may secretly resent you. Look, you're going to have to live with that last part. We have...
2022-08-0558 minFilter Free FridayThe Key to Workout Motivation and Fanny Pack FashionHow to stay motivated to workout... this question pops into Britany's DMs at least once a day and so it's time she spills her no-nonsense secret to how she gets herself to work out 6x a week. She's not wasting your time with small daily habit change tips, we are talking about how to start the larger mindset shift that will cause you to never ask the "how do i stay motivated?" question ever again. Also, let's discuss fanny packs. Because while it's most likely that the crossbody bag fad is on its way out, Britany's just now hopping...
2022-07-2922 minFilter Free FridayPeer Pressure, Shaming and Bad Mother In LawsIs someone else pressuring you to live up to THEIR standard? That is what we call adult peer pressure and it's at the heart of this week's episode. This week, Britany is tackling how to deal with feeling shamed by the expectations that colleagues, neighbors and bad mother in laws place on us. If you feel guilty for not being the person that society pressures you to be, then this episode is for YOU! (Spoiler alert: the only metric of success that matters is the one you place on yourself. Repeat that as often as necessary, friends)
2022-07-2231 minFilter Free FridayMaintaining Your Identity (and Your Sanity) In Romantic RelationshipsIt's Britany's one year anniversary with her husband and she's sharing her best advice on navigating the waters as one transitions from being an independent bad bitch to become a married-up 30 something with a mortgage and a bad back. Hint: never try to hang a painting with your husband and don't tell your dad to keep the engagement a secret. Neither work out well.Whether you're in a relationship or not, you will be reminded about the importance of maintaining your self identify, your voice and your own passions in every aspect of life in today's episode!
2022-07-1554 minFilter Free FridayHow to Manage Guilt & Sometimes Feeling Like a WhaleIf you tend to be hard on yourself when you don't have the energy to give 100%, this week's episode will be like a nice hug from a dear friend that talks a little too much, but always has good advice in the end. Britany shares insights on how to run faster (literally and metaphorically) in life when you don't feel like you can. No actual running required! And new to the podcast, she answers YOUR questions about everything from weight loss, her favorite podcasts (this one, obvi), and how to be more compassionate with yourself.Do...
2022-07-0842 minFilter Free FridayOvercoming Imposter Syndrome and Men's Boxer BriefsImposter Syndrome - sounds like a disease you'd get from that one guy in college, but no, it's just something we ALL deal with on a daily basis. But lucky for you, Britany is breaking down how to shift out of the imposter syndrome mindset in this week's podcast. She discusses her own battles with it as a continuation of last week's episode and provides advice on how to shift your mindset to focus on self improvement and growth!CONNECT WITH BRITANYInstagram: http://www.instagram.com/britanywilliamsTikTok: http://www.tiktok.com/@britanywilliams
2022-07-0126 minFilter Free FridayImprove Your Career and Ditch Your Dance PartnerToday's episode provides valuable career advice that applies whether you're climbing the corporate ladder or are an entrepreneur. Britany spills the beans on her 12 year career at Under Armour - how she found success in a fast pace industry and how she made the decision to leave and follow her passion for fitness & training full time.CONNECT WITH BRITANY:Instagram: http://www.instagram.com/britanywilliamsTikTok: http://www.tiktok.com/@britanywilliamsSIGN UP FOR BRITANY'S NEWSLETTERhttps://britany.myflodesk.com/filterfree ASK BRITANY A QUESTION...
2022-06-2439 minFilter Free FridayStop Asking "Am I Doing Enough?" and Start Keeping Spare Underwear in the BushesIf you frequently find yourself wrapped up in the details, stressing about what you don't have in life, then this podcast episode is for you. Britany reminds us about what really matters in life and how to better measure the successes in the world (hint: it's not taking stock of all your failures). She also reminds us that it's probably best to keep a spare pair of undies in the front lawn for emergencies and to overlook your partner's competitive side. You know, the advice that REALLY matters.CONNECT WITH BRITANYInstagram: http://www.instagram.com/br...
2022-06-1727 minFilter Free FridaySaying Yes to Cinnamon Rolls and No to Expired Make Up with Guest Becky Wade FirthJoin guest Becky Wade on this week's episode about saying yes to what makes you happy (cinnamon rolls) and saying no to what doesn't (expired make up almost as old as the students she coaches). Becky is a new mom, pro marathoner, author, and freelance writer. She shares how she balanced her expectations around fitness during her pregnancy, ponders name changes after marriage, and reminisces with Britany about their silly days together as teammates and friends in college.It's an episode you do not want to miss!You can find more from Becky at:ht...
2022-06-1059 minFilter Free FridayComing to Terms With Your Genes (and Jeans) Without the Words "Tone" and "Sculpt"'Is your goal to tone or sculpt a certain part of your body? Well today's podcast is going to be a rude awakening (hopefully not too rude) about the misleadings of the words "tone" and "sculpt." Britany provides her 2 (read: 20) cents on why there are better, more specific, and more tangible goals you can focus on when it comes to your body and your health. Don''t forget to like, rate, review and subscribe if you loved today''s podcast!CONNECT WITH BRITANY:Instagram: http://www.instagram.com/britanywilliamsTikTok: http://www.tiktok.com/@britanywilliamsFacebo...
2022-06-0320 minFilter Free FridayCreating Your Own Agenda & Never Trusting Siri AgainFresh off her honeymoon, Britany recaps some of the high points of her trip to Italy while reminding us to pushing aside the pressures from other people and learning to live YOUR life - whether that's on vacation or in every day life. CONNECT WITH BRITANYInstagram: http://www.instagram.com/britanywilliamsTikTok: http://www.tiktok.com/@britanywilliamsFacebook: http://www.facebook.com/britanywilliamsWORKOUT WITH BRITANYhttp://www.sweat.com/britanywilliamsSIGN UP FOR BRITANY'S NEWSLETTERhttps://britany.myflodesk.com/filterfree
2022-05-2727 min