Shows
Fit Habit Lifeđď¸ Episode 083: How to Actually Achieve Your Health & Fitness Goals in 202690% of people wonât achieve their health and fitness goals this year.Not because theyâre lazy, but because their goals were unrealistic.In this episode, I break down why most people fail to follow through and how to set SMART goals that actually work⢠Specific⢠Measurable⢠Achievable⢠Relevant⢠Time-boundThis is how you stop repeating the same JanuaryâDecember cycle.Letâs make 2026 your year đŞđťIf youâre ready to invest in real support and stop spinning your wheels, click here to book a discovery call and letâs map out your next steps.
2025-12-2907 min
Fit Habit Lifeđď¸ Episode 082: Enjoy Christmas!Christmas isnât what derails your progress.One untracked day isnât what causes weight gain.And enjoying food with your family does not mean youâre âstarting over.âEnjoy the food. Have the beer. Go for a walk. Be with your people.Then get back to your normal habits the next dayâno guilt, no punishment.This is what sustainable health actually looks like.đMerry Christmasđđđť Letâs Connectđą Instagram: @fit.habit.emmađ Website: www.fithabit.clubđ§ Donât forget to subscribe to the podcast so you never miss an episode!If this episod...
2025-12-2507 min
Fit Habit Lifeđď¸ Episode 081: I Ate a DonutI ate a donut this weekend.Not planned.Probably not tracked very accurately.And no, it didnât âruinâ my progress.In fact, it reinforced everything I teach my clients about sustainable fat loss and a healthy relationship with food.In this episode, I break down:⢠Why restriction is often what causes overeating⢠How the 80/20 (or 90/10) approach actually works in real life⢠When it makes sense to be flexible vs. more dialed in⢠How to choose indulgent foods that are actually worth it⢠Why eating the donut can be the healthier choice (sometimes)This isnât about...
2025-12-2222 min
True Grit PodcastD1 Athlete to Coach: Emma Kirchner on Healing Your Relationship With FoodIn this episode of True Grit, Kalish sits down with Coach Emma of Fit Habit Coaching (host of the Fit Habit Life podcast) for an honest, behind-the-scenes conversation about what really shapes a sustainable relationship with food, training, and confidence.Emma shares her story as a Division 1 water polo athlete, how early food restriction impacted her relationship with âforbiddenâ foods, and why so many high-achieving women end up stuck in the cycle of overtraining, underfueling, and burnout. Together, Kalish and Emma unpack the nuance behind ca...
2025-12-2238 min
Fit Habit Lifeđď¸ Episode 080: How to Get Over a Cold in 24 HoursItâs winter.Everyoneâs indoors.And suddenly everyone is sick.I used to get knocked out for a full week every time I caught something.Now? I can usually recover in 24â48 hours without meds, extremes, or âpowering through.âIn this episode, I break down:* Why gut health plays a massive role in immune resilience* The biggest mistake high-achievers make when theyâre sick (hint: itâs training)* Why sleep is your #1 recovery lever* What to do and not do with nutrition when your body is fighting something
2025-12-1814 min
Fit Habit Lifeđď¸ Episode 079: From Chronic Pain to Strength â What Real Healing Actually Looks Like with Kalish MorrowFrom childhood autoimmune disease, to cancer at 14, to becoming a skydiver, a mayor, and now a lifestyle coach: Kalish Morrowâs journey is one of the wildest Iâve ever heard! Her story is a perfect example of what happens when you decide that your past isnât your identity, and your symptoms arenât your destiny.In this episode, we break down:⨠How chronic pain, autoimmune disease, and cancer shaped Kalishâs life and why she refused to let it define her⨠Why extreme sports became her gateway to reclaiming her power⨠The truth about...
2025-12-1550 min
Fit Habit Lifeđď¸ Episode 078: How to Get Back on Track After Travel, Slip-Ups, or Chaotic WeeksOver the past week, I was traveling for work, sleeping like garbage, eating out way more than usual (yes⌠including three massive slices of Pizza My Heart), barely tracking, and definitely not following my normal routine.And honestly?I felt bloated, tired, under-recovered, and totally thrown off.But hereâs the thing most people miss:You donât need a âperfect weekâ to get back on track.You just need one small thing done consistently and it becomes the domino that knocks everything else back into place.In this episode, I break down:* Why travel...
2025-12-1126 min
Fit Habit Lifeđď¸ Episode 077: Stop Chasing the Perfect Plan & Start Taking ActionIf youâve ever found yourself stressing about the perfect macro split⌠the perfect workout split⌠or the most optimal way to lose body fat this episode is your permission slip to stop overthinking and start taking action.Because hereâs the truth:Most people donât need a perfectly periodized training plan or advanced macro strategies. They need something simple, doable, and consistent.In this episode, I break down:* Why chasing âoptimalâ keeps people stuck* The difference between advanced nuances vs. what beginners actually need* How I personally hit plateaus a...
2025-12-0812 min
Fit Habit Lifeđď¸ Episode 076: How to Drink Responsibly Without Wrecking Your Goals This Holiday SeasonLetâs be real⌠alcohol is one of the biggest reasons people gain weight during the holidays and most donât even realize it.But hereâs the thing:Alcohol isnât âbadâ because you had a beer with friends or a glass of wine at Christmas dinnerâŚItâs the behaviors that come WITH drinking that sabotage your goals.đ lowered inhibitionsđ late-night drunchiesđ trash sleepđ skipped workoutsđ inflammation + poor gut healthđ âIâll start over Mondayâ energyIn todayâs episode, Iâm breaking down:* Why alcohol tanks your metabolism, gut health, sleep & decision...
2025-12-0425 min
Fit Habit Lifeđď¸ Episode 075: The Scale Went Up⌠Now What?If you stepped on the scale this weekend and freaked out⌠youâre not alone.And no, you didnât gain 3â5lbs of fat in 24 hours.In this episode, I break down:* Why the scale is up (sodium, carbs, alcohol, digestion, stress, travel⌠not fat gain)* How enjoying the holiday doesnât âruinâ your progress* Why water retention makes the number jump overnight* Exactly what to do today to get back into routine* How to stop spiraling and actually build momentum again* Why one small commitment (like...
2025-12-0116 min
Fit Habit Lifeđď¸ Episode 074: The Power of Gratitude (Especially During the Holidays)With Thanksgiving here, it felt like the perfect time to talk about something we all say we value⌠but rarely slow down long enough to practice: gratitude.And no â this isnât just a âfeel goodâ episode. Gratitude is scientifically proven to lower stress, regulate your nervous system, boost dopamine and serotonin, and literally rewire your brain for a calmer, healthier life.In todayâs episode, I break down:⨠Why gratitude improves your mood, energy, and stress response⨠How it directly supports fat loss and metabolic health⨠Why you canât be anxious and grateful at the same time (sc...
2025-11-2714 min
Fit Habit Lifeđď¸ Episode 073: Pure Strength Training for Real Results with Heather AndersonMost women are still being told to âdo more cardio,â âavoid lifting heavy,â or âdonât get too bulky.âAnd itâs keeping them stuck, exhausted, and spinning their wheels.In todayâs episode, I sit down with my friend and fellow coach Heather Anderson to break down why pure strength training is the most powerful thing you can do for your metabolism, hormones, confidence, and long-term health.Heather shares:⨠Her journey from endurance training & triathlons to discovering full-body strength training⨠How lifting 2â3x/week transformed her physique, energy, and hormone health⨠Why âcardio with weightsâ doesnât produce rea...
2025-11-2442 min
Fit Habit Lifeđď¸ Episode 072: The Biggest Holiday Pitfalls and How to Avoid ThemMost people think the holidays derail progress because of pie, cookies, or holiday parties.But thatâs not what actually causes people to feel bloated, off-track, and frustrated this season.In this episode, Iâm breaking down the real health pitfalls that sabotage your energy, metabolism, and mindset this time of year â and how to avoid them without missing out on the foods you love.Youâll learn:* Why restricting foods (or trying to be âperfectâ) can ruin your holiday* How to limit your excess calories from alcohol* Why tryi...
2025-11-2026 min
Fit Habit Lifeđď¸ Episode 071: Don't Wait Until JanuaryMost people think the holidays are the worst time to start working on their health.But truthfully, itâs the best time.Waiting for life to âcalm down,â means youâll never start.In this episode, I break down:đĽ Why starting before January gives you an unfair advantageđĽ How to build habits that survive the chaos of real lifeđĽ The truth about holiday weight gain (and how to avoid it without restriction)đĽ How to show up for yourself when life feels crazyThis isnât about perfection, itâs about building momentum.Start bu...
2025-11-1715 min
Fit Habit Lifeđď¸ Episode 070: The #1 Hack to Crush Cravings Through the HolidaysEver feel like the holidays turn into a constant battle with your cravings? đŠYou start the day âbeing good,â but by 3pm youâre grazing, and before you know it⌠youâve eaten half the cookie tray.In this episode, I share one simple nutrition hack that can help you:đ Keep your hunger levels stable all day𼌠Prevent overeating at parties and family dinnersđŞđź Support muscle, metabolism, and hormone healthđ Actually enjoy the holidays without feeling out of controlI chat about why protein (paired with fiber!) is the secret to stable energy, how to front-load your day to avoid...
2025-11-1317 min
Fit Habit Lifeđď¸ Episode 069: Maintain, Donât Gain â Staying Consistent During Holiday ChaosThe holidays donât have to be the season where your progress gets derailedâŚor the season where you miss out because youâre âbeing good.âThere is a middle ground and thatâs exactly what weâre diving into today.In this episode, I break down:â
The all-or-nothing trap most people fall into during the holidaysâ
Why over-restricting backfires just as hard as over-indulgingâ
How to use high-protein + high-fiber meals to stay full and energizedâ
How to pick a workout routine that will accommodate a crazy scheduleThis isnât about perfection....
2025-11-1024 min
Fit Habit Lifeđď¸ Episode 068: How to Maintain Your Weight Through the Holidays Without Missing Outđď¸ Episode 068: How to Maintain Your Weight Through the Holidays Without Missing OutMost people gain 5â10lbs between November and January⌠not because of one holiday mealâŚbut because they let a few days turn into two months of all-or-nothing thinking.It doesnât have to be that way.In this episode, I break down:* How to eat your holiday meals without overeating* The 2 habits that anchor consistency when life gets busy* Why protein + movement are your best friends this season* How to enjoy dessert without spiraling into âeff itâ mode
2025-11-0630 min
Fit Habit Lifeđď¸Episode 067: Right Now Is the Worst Time to Start a Fat Loss Phaseđď¸Episode 067: Right Now Is the Worst Time to Start a Fat Loss PhaseThis time of year, a lot of people start panicking.You had some candy.You ate the dessert.You enjoyed the holiday.And now you feel like you need to âmake up for itâ by slashing calories and doing more cardio.But hereâs the truth (and no one in the diet culture echo chamber will tell you this):Holidays are some of the worst times to try to cut calories.Not because fat loss is bad.Not bec...
2025-11-0313 min
Fit Habit Lifeđď¸ Episode 066: How to Raise Testosterone Naturallyđď¸ Episode 066: How to Raise Testosterone NaturallyIf youâve been feeling tired, unmotivated, struggling to build muscle, gaining fat around your midsection, dealing with low libido, poor sleep, or just feeling off⌠low testosterone may be playing a role.And yes, this applies to both men and women.In this episode, I break down:* The key signs of low testosterone in both men and women* Why strength training is one of the fastest ways to naturally boost testosterone * How one night of poor sleep can cut testosterone in half...
2025-10-3023 min
Fit Habit Lifeđď¸ Episode 065: Movement Really is Medicineđď¸ Episode 065: Movement Really is MedicineMost people think âmore cardioâ or âless foodâ is the answer to better health.But what if the real magic was simply⌠walking more?In this episode, I break down how movement truly is medicine and how your step count can be a great tool to improve not only your body composition, but also your overall health, longevity, and quality of life.Youâll learn:* Why 7â10k steps a day is the sweet spot for longevity and fat loss* How walking improves metabolic health, hormones, gut funct...
2025-10-2726 min
Fit Habit Lifeđď¸ Episode 064: The Truth About Cardio â When It Helps, When It Hurts, and How to Do It Rightđď¸ Episode 064: The Truth About Cardio â When It Helps, When It Hurts, and How to Do It RightCardio isnât the enemy.But the way most people use it? Thatâs where the problem starts.If youâre grinding on the treadmill every day trying to lose body fat, or skipping cardio altogether because you think it âkills gains,â this episode is for you.In this episode, I break down:â
When cardio helps and when it backfiresâ
How overdoing cardio can wreck your hormones, gut health, and metabolismâ
The type (and amount) of cardio that...
2025-10-2320 min
Fit Habit Lifeđď¸ Episode 063: The 3 Biggest Mistakes People Make When Writing Their Own Workoutsđď¸ Episode 063: The 3 Biggest Mistakes People Make When Writing Their Own WorkoutsMost people donât realize their workout âplanâ isnât actually a plan at all.They walk into the gym, wing it, and wonder why theyâre not seeing progress.Or they do the same routine for months and hit a plateau.Or they do too much and end up burnt out or injured.In this episode, I break down the 3 most common mistakes people make when building their own workouts and how to fix them so you can finally make consistent progress:
2025-10-2013 min
Fit Habit Lifeđď¸ Episode 062: The Mindset Thatâs Sabotaging Your Progressđď¸ Episode 062: The Mindset Thatâs Sabotaging Your ProgressMost people donât fail because they donât know what to do.They fail because they think if they canât do everything perfectly, itâs not worth doing at all.In this episode, I break down:â
How the âall or nothingâ mindset keeps high achievers stuckâ
Why small, imperfect actions lead to the biggest transformationsâ
How to shift your perspective when life gets busyâ
The truth about consistency (and why perfection isnât required)â
My own story of learning that something is always better than nothingIf youâve ever fe...
2025-10-1615 min
Fit Habit Lifeđď¸ Episode 061: What Is a Reverse Diet â And Do You Need One?đď¸ Episode 061: What Is a Reverse Diet â And Do You Need One?Most people think the only way to make progress is to eat less...But what if your next step toward fat loss and better health means eating more? đ˝ď¸In this episode, I break down everything you need to know about reverse dieting â what it is, when to do it, and how it helps your metabolism recover after chronic dieting.Youâll learn:â
What actually happens to your metabolism when youâve been under-eatingâ
How to properly increase calories without gaining excess body fatâ
The signs that it...
2025-10-1322 min
Fit Habit Lifeđď¸ Episode 060: How to Stay On Track With Nutrition While Traveling (Without Missing Out)đď¸ Episode 060: How to Stay On Track With Nutrition While Traveling (Without Missing Out)âď¸ Traveling can feel like the ultimate test for your health goals â airport food, road trip snacks, cocktails, late nights, and indulgent meals.But hereâs the truth: one trip doesnât ruin your progress. What matters most is learning how to enjoy the experience and come back feeling good.In this episode, I break down:â
The mindset shift that makes travel stress-free (hint: itâs not about perfection)â
Simple travel hacks to prioritize protein, fiber, and hydrationâ
My go-to snacks, hotel strategies, and restaurant tipsâ
Ho...
2025-10-0925 min
Fit Habit Lifeđď¸ Episode 059: From Rock Bottom to Financial Freedom with Matt DeHartđď¸ Episode 059: From Rock Bottom to Financial Freedom with Matt DeHartIn this episode, I sit down with my financial coach Matt DeHart to unpack his powerful story of struggle, growth, taking control of his financial health, and ultimately helping others do the same. Our conversation goes way beyond numbers in a bank account.We talk about:* Why financial health is foundational to overall well-being* The practical steps he uses with his clients to rebuild and create financial freedom* The common money mistakes high-achievers make (and how to fix t...
2025-10-0659 min
Fit Habit Lifeđď¸ Episode 058: The Fitness & Nutrition Terms You Need to Know (Simplified)đď¸ Episode 058: The Fitness & Nutrition Terms You Need to Know (Simplified)Ever hear a coach say âTDEE,â âprogressive overload,â or âRPEâ⌠and wonder what the heck theyâre talking about?Youâre not alone. When I first started my own journey, these words felt like a foreign language. And honestly, too many coaches forget that not everyone lives in the fitness bubble.Thatâs why in this episode, Iâm breaking down the most common (and most confusing) nutrition & training terms so you can finally understand what they mean and how they apply to your goals.Inside th...
2025-10-0232 min
Fit Habit Lifeđď¸ Episode 057: Why I Quitđď¸ Episode 057: Why I QuitThis year has been⌠a lot. Between family emergencies, moving, leaving my career to coach full-time, hormone issues, and nonstop travel â my stress hit an all-time high.I was getting stronger than ever in the gym, but my health was moving in the wrong direction. My sleep tanked, my hormones flatlined, and deep down I knew: adding the stress of competing wasnât the right move.So I made the hardest call for a Type-A, high achiever like me⌠I stepped away from the meet.Inside this episode, I br...
2025-09-2918 min
Fit Habit Lifeđď¸ Episode 056: Why Women Should Bulk (and How to Do It Right) with Laura Savinođď¸ Episode 056: Why Women Should Bulk (and How to Do It Right) with Laura SavinoMost women lose and gain the same 15-20lbs every year.What if the real key wasnât to go into another cut, but was to actually do the opposite?In this episode of Fit Habit Life, Iâm joined by fellow coach Laura Savino to break down why women should embrace the bulk and how to do it the right way.Inside this conversation:* Why bulking isnât just for men and why women benefit eve...
2025-09-251h 01
Fit Habit Lifeđď¸ Episode 055: How to Strength Train the Right Way (and Stop Wasting Time in the Gym)đď¸ Episode 055: How to Strength Train the Right Way (and Stop Wasting Time in the Gym)Are you lifting weights regularly but not seeing the results you want?Youâre not alone⌠Most people think theyâre strength training, but in reality, theyâre just doing cardio with weights.In this episode, I break down exactly what proper strength training looks like and the biggest mistakes holding you back:* Why recovery (not the gym) is where muscle is actually built* The difference between true strength training vs. circuits, HIIT, or group classes...
2025-09-2231 min
Fit Habit Lifeđď¸ Episode 054: 5 Proven Strategies to Manage PCOS & Insulin Resistanceđď¸ Episode 054: 5 Proven Strategies to Manage PCOS & Insulin ResistanceStruggling with stubborn weight, cravings, or fatigue even though youâre âdoing everything rightâ?If youâve been diagnosed with PCOS or insulin resistance, you know how frustrating it can feel when your body just isnât responding. But the truth is: you can improve insulin sensitivity, balance hormones, and finally start seeing results without relying on quick fixes.In this episode, I break down 5 evidence-based strategies that I use with my clients to naturally manage PCOS and reverse insulin resistance:* Why strength training is you...
2025-09-1819 min
Fit Habit Lifeđď¸Episode 053: Do Carbs Make You Fat?đď¸ Episode 053: Do Carbs Make You Fat?Carbs have been demonized for decades from Atkins to keto to âlow carb everything.â But hereâs the truth: carbs donât make you fat.In this episode, I break down:* Where the âcarbs make you fatâ myth came from (hint: fad diets)* Why cutting carbs makes the scale drop fast (and why itâs just water, not fat)* How carbs actually fuel your performance, sleep, and metabolism* Why processed foods arenât the same thing as carbs (and the trap most people fall into...
2025-09-1523 min
Fit Habit Lifeđď¸ Episode 052: The Real Reasons Youâre Bloated (and What to Do About It)đď¸ Episode 052: The Real Reasons Youâre Bloated (and What to Do About It)Bloating isnât just âbad luckâ or something you have to live with.Most of the time, itâs your body sending you a message.In this episode, I dive into the real reasons behind bloating and what you can do to fix it.Hereâs what youâll learn:* Why your sleep and circadian rhythm play a huge role in gut health* How stress keeps your body stuck in fight-or-flight (and bloated)* The surprising way your...
2025-09-1131 min
Fit Habit Lifeđď¸ Episode 051: Can You Afford Not to?đď¸ Episode 051: Can You Afford Not to?Most people think they âcanât affordâ coaching, healthier food, or a gym membership. But hereâs the hard truth: the real cost is what happens when you donât invest in yourself.In this episode, I share:* A client story that went from a near-fatal heart attack to thriving health after finally investing in change* Why waiting until rock bottom is the most expensive decision you can make* The hidden ways youâre already spending money on things that hurt your health (think soda, takeo...
2025-09-0828 min
Fit Habit Lifeđď¸ Episode 050: How to Become a More Resilient Human with Hybrid Training & Mindset Mastery (ft. Justin Jones)đď¸ Episode 050: How to Become a More Resilient Human with Hybrid Training & Mindset Mastery (ft. Justin Jones)In this episode of Fit Habit Life, Iâm joined by Coach Justin Jones, the head coach and founder of Assemble Performance.Justin shares his powerful journey from small-town athlete to Navy service, into cybersecurity, and ultimately to building a thriving coaching practice. We dive into how his unique background shapes the way he programs for tactical athletes, endurance runners, strength athletes, and lifestyle clients looking to feel athletic again.Inside this episode:* How Justin transit...
2025-09-0456 min
Fit Habit Lifeđď¸ Episode 049: Discover Your Metabolic Type to Speed Up Your Resultsđď¸ Episode 049: Discover Your Metabolic Type to Speed Up Your ResultsIf youâve ever wondered why youâre stuck despite âdoing all the right things,â this oneâs for you.I just launched a brand-new Metabolic Quiz and itâs completely free.Hereâs how it works:* Answer a few quick questions* Instantly discover your metabolic type* Get a 12-page personalized blueprint with a nutrition plan, workout recommendations, supplement suggestions, and a 30-day transformation roadmapIn this short episode, I break down:* Why generic plans donât...
2025-09-0108 min
Fit Habit Lifeđď¸ Episode 048: The Thing Youâre Avoiding Is the Keyđď¸ Episode 048: The Thing Youâre Avoiding Is the KeyWe all have that one thing we avoid in our health and fitness journeyâŚđ Maybe itâs taking rest days.đ Maybe itâs finally getting in the gym.đ Maybe itâs booking that lab work.But hereâs the truth: the thing you keep avoiding is usually the exact thing that will move the needle the furthest.In this short solo episode, I share:* How overtraining and skipping rest actually held me back* Why doing less gave me the leanest, strongest bod...
2025-08-2808 min
Fit Habit Lifeđď¸ Episode 047: Coaching the Next Generation of Athletes â Performance, Mindset & Fueling with Will Hastingsđď¸ Episode 047: Coaching the Next Generation of Athletes â Performance, Mindset & Fueling with Will HastingsIn this episode of Fit Habit Life, I sit down with Coach Will Hastings â a Delaware-based youth performance coach helping athletes level up from middle school to college and beyond.We dive into his journey from soccer coach to full-spectrum athletic trainer, why strength training and nutrition habits are game-changers for young athletes, and how cultivating mindset is just as important as building muscle.Inside this episode:* The biggest mistakes youth athletes make with training & nutrition* Why fueli...
2025-08-2538 min
Fit Habit Lifeđď¸ Episode 046: From Bodybuilder to Marathoner â Logan DeCampâs Journey to Purpose, Performance & Pain-Free Movementđď¸ Episode 046: From Bodybuilder to Marathoner â Logan DeCampâs Journey to Purpose, Performance & Pain-Free MovementWhat happens when you realize the life you worked so hard to build⌠isnât making you happy?In this raw and insightful conversation, I sit down with Coach Logan DeCamp, founder of Champ Camp Fitness & Nutrition, to talk about his powerful journey from battling depression in LA and walking away from a dream job in golf course management, to finding purpose in fitness, helping people move pain-free, and preparing for his first marathon.We dive deep into:* Why Logan...
2025-08-2153 min
Fit Habit Lifeđď¸ Episode 045: The Secret Power of Yet â The Mindset Hack for Real Resultsđď¸ Episode 045: The Secret Power of Yet â The Mindset Hack for Real ResultsEver catch yourself sayingâŚâ âI canât lose weight.ââ âIâm not the type of person who works out.ââ âI donât know how to cook.âHereâs the truth: you just canât do those things yet.In this episode of Fit Habit Life, I share the simple one-word mindset shift that can transform limiting beliefs into opportunities for growth. We dive into:* Why âyetâ flips your brain from stuck to solution-focused* How to turn fixed beliefs into growth opportunit...
2025-08-1816 min
Fit Habit Lifeđď¸ Episode 044: Why the Scale Lies & the 5 Best Supplements for Fat Lossđď¸ Episode 044: Why the Scale Lies & the 5 Best Supplements for Fat LossLast week, the scale jumped up two pounds after a tripâŚThe next day? I hit my lowest weight of this entire fat loss phase. đ¤ŻIn this episode, I break down:* Why the scale fluctuates (and how to actually read the trends)* 5 supplements that truly support fat loss (without the BS)* How to choose quality brands so youâre not wasting money* The âbig rocksâ you need in place before supplements will do a thing for you
2025-08-1427 min
Fit Habit Lifeđď¸ Episode 043: How I Stayed on Track for my Fat Loss Goals During a Chaotic Week (and Ditched the All-or-Nothing Mindset)đď¸ Episode 043: How I Stayed on Track for my Fat Loss Goals During a Chaotic Week (and Ditched the All-or-Nothing Mindset)Last week threw me a curveball â a last-minute 12+ hour road trip, hotel living without a kitchen, long days with family, and more restaurant meals than Iâve had in months⌠all while in a fat loss phase and prepping for my first powerlifting meet.Old me?Wouldâve said âscrew it,â overindulged, skipped my workouts, and written the week off.This time?I focused on what I could control â stocking the hotel fridge with protein and fi...
2025-08-1121 min
Fit Habit Lifeđď¸ Episode 042: When Pushing Harder Stops Working â What It Really Takes to Heal & Perform with Kaitlyn Kenna Smithđď¸ Episode 042: When Pushing Harder Stops Working â What It Really Takes to Heal & Perform with Kaitlyn Kenna SmithIn this episode of Fit Habit Life, I sit down with coach, athlete, and founder of The Powerhouse Mentality, Kaitlyn Kenna Smith.We dive into her powerful storyâhow running became her escape during a chaotic childhood, how an eating disorder nearly took everything from her, and how she rebuilt herself through strength training, bodybuilding, and eventually, elite-level CrossFit.This is a real, raw, and unfiltered conversation about healing, identity, mindset, and what it actually takes to pursue...
2025-08-071h 09
Fit Habit Lifeđď¸ Episode 041: The Real Problem with âCalories In, Calories Outâđď¸ Episode 041: The Real Problem with âCalories In, Calories OutââJust eat less and move more.âSound familiar?Hereâs the truth: calories in vs. calories out is part of the equationâbut itâs not the whole story.In this episode of Fit Habit Life, I break down why simply slashing calories and increasing cardio doesnât work for many people (especially women in perimenopause, those with gut health issues, or anyone whoâs been dieting for a while).Youâll learn:âĄď¸ Why your metabolism adapts when you cut calories too lowâĄď¸ How stress...
2025-08-0413 min
Fit Habit Lifeđď¸ Episode 040: How Your Home Could Be Wrecking Your Health with Jared Fennđď¸ Episode 040: How Your Home Could Be Wrecking Your Health with Jared FennYour home should be a safe haven⌠but what if itâs actually making you sick?In this episode, Iâm joined by Jared Fenn, owner of Pillar to Post Home Inspection, to talk about how hidden environmental issues in your house could be impacting your health and what you can do about it.Inside this episode we discuss:* How mold, VOCs, and other toxins can trigger chronic symptoms* The surprising signs your home environment is affecting your health...
2025-07-3142 min
Fit Habit Lifeđď¸ Episode 039: The Truth About Balancing Health, Performance & Aestheticsđď¸ Episode 039: The Truth About Balancing Health, Performance & AestheticsMost people think they can âhave it allââŚđ Look like a shredded bodybuilderđđťââď¸ Perform like an elite athleteâ¤ď¸ Maintain perfect healthBut the truth?When you push one of these goals to the extreme, you almost always sacrifice the others.In this episode of Fit Habit Life, I break down the triangle of health, performance, and aesthetics and why understanding these trade-offs matters for YOUR goals.Youâll learn:âĄď¸ Why elite athletes are often less healthy than you thinkâĄď¸...
2025-07-2820 min
Fit Habit Lifeđď¸ Episode 038: Hormone Chaos After 35âWhat Most Doctors Arenât Telling Women with Marie Neuhausđď¸ Episode 038: Hormone Chaos After 35âWhat Most Doctors Arenât Telling Women with Marie NeuhausIn this episode of The Fit Habit Life, I sit down with fellow coach and badass Marine veteran, Marie Neuhaus, for a raw, honest conversation about how her health and coaching journey has evolved over the last decadeâfrom quitting smoking overnight to join the Marines to navigating postpartum hormone chaos.We dive into:* Her drastic transformation to qualify for Marine Officer Training (30 pounds lost in 3 months!)* How postpartum hormone dysfunction nearly derailed her businessâand her brain...
2025-07-2456 min
Fit Habit Lifeđď¸ Episode 037: Healing Your Relationship with Food, Fitness & Yourself with Meryl Binderđď¸ Episode 037: Healing Your Relationship with Food, Fitness & Yourself with Meryl BinderIn this episode of Fit Habit Life, I sit down with Meryl Binder, head coach and founder of Wicked Iron Strength, for an honest conversation about the messy middle â the journey of unlearning diet culture, breaking the all-or-nothing mindset, and becoming the kind of coach (and human) who leads with intention, not ego.We chat through:* How her personal journey with food, exercise, and perfectionism shaped her coaching* The real signs your âhealthyâ habits are actually hurting you* How moving...
2025-07-2155 min
Fit Habit Lifeđď¸ Episode 036: Should You Be on Hormone Replacement Therapy?đď¸ Episode 036: Should You Be on Hormone Replacement Therapy?In this solo episode of The Fit Habit Life, Iâm giving you a personal life update and a deep dive into a hot-button topic: hormone replacement therapy (HRT).â Do you actually need HRT?â Could gut health or poor lifestyle habits be the real root of your symptoms?â What are the pros, cons, and long-term commitments of testosterone or estrogen therapy?â And why are so many people under 40 being overprescribed HRT?I break down:â
When hormone therapy is actually helpfulâ
How to know if your lifestyle o...
2025-07-1734 min
Fit Habit Lifeđď¸ Episode 035: Why Glutes, Gut Health & Recovery Matter More Than You Think with Nathan Brennanđď¸ Episode 035: Why Glutes, Gut Health & Recovery Matter More Than You Think with Nathan BrennanIn this episode of The Fit Habit Life, I sit down with fellow Utah-based coach, Nathan Brennanâowner of Brennan Fitness Academy, certified glute specialist, and endurance enthusiast.We dive into Nathanâs powerful story of overcoming chronic pain, leaky gut, and inflammation after returning from a mission in Africaâand how that personal health battle shaped his coaching philosophy today.If youâre someone whoâs struggled with mystery symptoms, persistent injuries, or feeling like youâre âdoing everything rightâ b...
2025-07-1449 min
The Powerhouse MentalityFinding Strength: How Emma Transformed from Over-Exerciser to Health CoachSend us a textEmma Kirchner, a health and fitness coach, shares her journey from being a software engineer to pursuing her passion for fitness coaching full-time. Emma details her own fitness struggles, including overexercising, poor nutrition habits, and dealing with injuries and disordered eating. She discusses the turning points that led her to a healthier lifestyle and eventually to coaching.Emma highlights the importance of a supportive environment, the challenges of making a career switch, and the holistic approach she employs in her coaching practice. The conversation also explores Emma's personal fitness goals, the...
2025-07-101h 01
Fit Habit Lifeđď¸ Episode 034: From 336lbs to Lean, Strong, and Mentally Free â The Power of Reverse Dieting with Brian Hurstđď¸ Episode 034: From 336lbs to Lean, Strong, and Mentally Free â The Power of Reverse Dieting with Brian HurstIn this raw and powerful episode of The Fit Habit Life, Iâm joined by fellow coach Brian Hurst, whose transformation journey from 336lbs, binge-restrict cycles, and disordered habits to metabolic freedom and real strength is one you need to hear.We dive deep into:* What not to do when trying to lose weight (and why Brian went vegan, low-carb, and OMAD... and regretted it all)* The truth about metabolic adaptation and how to actually...
2025-07-1055 min
Fit Habit Lifeđď¸ Episode 033: From All-or-Nothing to Long-Term Success with Adam Badgerđď¸ Episode 033: From All-or-Nothing to Long-Term Success with Adam BadgerIn this episode of The Fit Habit Life, Iâm joined by longtime coach Adam Badger.Adam shares his 11+ year journey in the fitness industryâstarting from professional wrestling aspirations to becoming a full-time coach and building Badger Strength. We unpack the real reasons people struggle to stay consistent, the mindset shifts required to make lasting progress, and why most clients think they have a weight loss problem⌠but actually have a habit or identity problem.This episode is packed with powerful, no-BS insights on the diff...
2025-07-0740 min
Fit Habit Lifeđď¸ Episode 032: The 4 Rules That Helped Jamie Selzler Lose 340lbs (Without Cardio or Fad Diets)đď¸ Episode 032: The 4 Rules That Helped Jamie Selzler Lose 340lbs (Without Cardio or Fad Diets)In this episode of The Fit Habit Life, Iâm joined by the incredibly inspiring Jamie Selzler â whoâs lost over 340lbs and transformed his life without slashing calories, doing endless cardio, or following restrictive fad diets.Instead, Jamie built his success on four simple mindset rules â ones that you can start applying today, no matter where you're starting from.Inside this episode:* The moment that sparked his 340lb transformation* Why motivation is overrated (and what actually...
2025-07-031h 11
Fit Habit Lifeđď¸ Episode 031: From Burnout to Balance â Why Coaches Need Coaches with Jeremy Goldenđď¸ Episode 031: From Burnout to Balance â Why Coaches Need Coaches with Jeremy GoldenWhat happens when the coach finally starts coaching himself?In this episode of The Fit Habit Life, I sit down with my former college strength coach, Jeremy Golden â now Director of Fitness at Tehama Golf Club â to talk about the evolution of coaching, identity beyond sport, and the powerful mindset shift that happens when high-performers stop grinding themselves into the ground.We cover:* His transition from college athletics to luxury golf performance* Why âdonât let the old person inâ...
2025-06-3044 min
Fit Habit Lifeđď¸ Episode 030: How I Lost 4lbs in 1 Week Without Slashing My Calories Or Adding Cardiođď¸ Episode 030: How I Lost 4lbs in 1 Week Without Slashing My Calories Or Adding CardioThis past week, the scale dropped 4lbsâŚBut the math didnât add up â because my deficit was only 980 calories.And I didnât increase cardio, cut carbs, or starve myself.So how did I lose 4lbs?Because I finally started working with my body, not against it.In this episode, I break down:* Why gut health, stress, and recovery matter more than cardio* How overtraining slows your metabolism* Why I reduced prote...
2025-06-2619 min
Fit Habit Lifeđď¸ Episode 029: Is Cortisol Actually Making You Fat?đď¸ Episode 029: Is Cortisol Actually Making You Fat?Youâve probably seen it on Instagram:âCortisol is the reason youâre not losing fat!ââCortisol belly!ââStress is making you gain weight!âBut⌠is it really that simple?In this episode, Iâm cutting through the noise and giving it to you straight:* What cortisol actually is (and why you need it)* How chronic stress can mess with your metabolism â but not for the reason you think* Why âcortisol makes you fatâ is a lazy oversimplification
2025-06-2318 min
Fit Habit Lifeđď¸ Episode 028: What's Wrong With Joe?đď¸ Episode 028: What's Wrong With Joe?My husband (Fit Habit Joe) ended up in the ER with chest pain and heart palpitations⌠and doctors told us nothing was wrong.Spoiler: they were wrong.In this episode, Joe and I break down his frustrating journey through chronic fatigue, sleep studies, unexplained symptoms, and being told âeverything looks normalâ â until a functional gut test finally gave us answers.Hereâs what we talk about:* How gut dysfunction can masquerade as low testosterone, panic attacks, and chronic fatigue* Why standard labs and doctors mis...
2025-06-1923 min
Fit Habit Lifeđď¸ Episode 027: The Truth About Fasting For Fat Lossđď¸ Episode 027: The Truth About Fasting For Fat LossYouâve heard it a million times â âJust skip breakfast and the fat will melt off.âSpoiler: It doesnât work like that.In this episode, my husband (Fit Habit Joe) and I talk candidly â while stuck in traffic â about our real-life experience with intermittent fasting and why we no longer recommend it for sustainable fat loss (especially for women).Hereâs what we unpack:* Why fasting feels good short term â but wrecks your hormones and metabolism long term* The hidden cortisol spi...
2025-06-1627 min
Fit Habit Lifeđď¸ Episode 026: Why You Keep Sabotaging Your Fat Loss Results (And How to Stop)đď¸ Episode 026: Why You Keep Sabotaging Your Fat Loss Results (And How to Stop)Youâre doing everything right â following the plan, hitting your workouts, eating cleanâŚAnd then, out of nowhere, you self-sabotage.Sound familiar?This episode breaks down:* Why self-sabotage isnât about laziness* How itâs actually your brainâs way of trying to âprotectâ you* How to stop spiraling and build self-trust instead* The link between identity, fear, and staying stuck* Real tools to shift your mindset and stay consistent for l...
2025-06-1220 min
Fit Habit Lifeđď¸ Episode 025: Bloated, Tired, and Stuck? Stop Chasing Fat Loss and Start Heređď¸ Episode 025: Bloated, Tired, and Stuck? Stop Chasing Fat Loss and Start HereIf your gut is a mess, your fat loss journey will be too.Most people try to shrink their body before fixing the root cause of what's holding them back. Bloating, brain fog, stubborn fat, anxiety, fatigue â these are all signs your gut might be working against you.In this episode, I break down:* How poor gut health can stall fat loss and mess with your hormones* Why you shouldnât focus on fat loss until your digestion...
2025-06-0926 min
Fit Habit Lifeđď¸ Episode 024: Is Tracking Macros Disordered?đď¸ Episode 024: Is Tracking Macros Disordered?Youâve been told that tracking your food is obsessive. That itâs disordered. That it ruins your relationship with food.But what if the opposite is true?In this episode, I unpack:* Why tracking macros isnât disorderedâand can actually heal your relationship with food* How tracking is like budgeting your money (and why thatâs not obsessive, itâs smart)* Why itâs the fastest, most freeing way to reach your fat loss goals* How tracking lets you fit in fun food...
2025-06-0514 min
Fit Habit Lifeđď¸ Episode 023: Breaking the All-or-Nothing Mindset to Finally See Sustainable Results with Crystal Clardyđď¸ Episode 023: Breaking the All-or-Nothing Mindset to Finally See Sustainable Results with Crystal ClardyIn this episode of The Fit Habit Life, Iâm joined by fellow coach, Crystal Clardy.We dive into her 13+ year journey from former âfat kidâ to burnt-out cardio queen to thriving online coach and how healing her relationship with exercise, food, and her body changed everything.This is a real, raw conversation about what actually moves the needle when it comes to long-term results, mindset shifts, and navigating the messy middle including both of our gut health journeys and what weâve...
2025-06-0249 min
Fit Habit Lifeđď¸ Episode 022: Why I Hired a Coach as a Coach (And What Itâs Teaching Me)đď¸ Episode 022: Why I Hired a Coach as a Coach (And What Itâs Teaching Me)Hiring a coach changed everything for me â and I am a coach.In this solo episode, I open up about:đĽ Why I finally hired my own 1:1 coach after years of doing it aloneđĽ How I dropped 6 lbs in 4 weeks without cutting caloriesđĽ What I learned about overtraining, inflammation, and digestive issuesđĽ How a GI map test gave me real answers about my gut healthđĽ Why pushing harder isnât always the answer â especially for high achieversđĽ How this journey is helping me serve my...
2025-05-2920 min
Fit Habit Lifeđď¸ Episode 021: From Training to Tech - How George Pagan III Built a Fitness Business from Scratchđď¸ Episode 021: From Training to Tech - How George Pagan III Built a Fitness Business from ScratchIn this episode, Emma sits down with George Pagan III â personal trainer, studio owner, and founder of Fitlete â to talk about how he went from juggling warehouse jobs to building his own fitness studio and creating a tech platform for coaches.In this episode George and Emma discuss:* Georgeâs journey from athlete to coach to business owner* Why in-person connection still matters (even for online coaches)* The power of walking the neighborhood and giving...
2025-05-2643 min
Fit Habit Lifeđď¸ Episode 020: Eat the Dang Food - Healing Your Relationship with Food with Coach Isaiah Mitchellđď¸ Episode 020: Eat the Dang Food - Healing Your Relationship with Food with Coach Isaiah MitchellIn this powerful and relatable episode of Fit Habit Life, I sit down with Coach Isaiah Mitchellânutrition coach, personal trainer, and the man behind a 100-pound weight loss transformation. Together, we dive deep into what it really takes to heal your relationship with food.Isaiah shares:* His personal story from struggling teen to thriving coach* The key mindset shift that helped him break free from binge eating* Why restriction backfires and how to normali...
2025-05-2239 min
Fit Habit Lifeđď¸ Episode 019: The Real Truth About Fat Loss Over 40 (and Why You Should Start Sooner) with Coach Erin McDonaldđď¸ Episode 019: The Real Truth About Fat Loss Over 40 (and Why You Should Start Sooner) with Coach Erin McDonaldEver wondered why fat loss gets harder with age â or why some women seem to gain 30 pounds overnight in their 40s?In this episode, I sit down with Coach Erin McDonald, founder of 8 Wellness Collective, who shares her raw, personal journey through yo-yo dieting to body building and eventually losing 45+ pounds through strength training, nutrition, and lifestyle change.We get into:đĽ Why muscle doesnât just âexist under fatâ and what it really takes to build itđĽ The li...
2025-05-1945 min
Fit Habit Lifeđď¸ Episode 018: The Truth About Sustainable Fat Loss (and the Mindset Shift Youâre Probably Avoiding) â with Mike Millnerđď¸ Episode 018: The Truth About Sustainable Fat Loss (and the Mindset Shift Youâre Probably Avoiding) with Mike MillnerIn this episode of Fit Habit Life, I sit down with someone I deeply admire in the coaching space â Mike Millner.Mike is the founder of POP (Personality Optimization) Coaching, where he and his team help clients create results that actually last by aligning fitness and nutrition strategies with individual personality types. Heâs also the creator of The Email Collective, a daily email and business mentorship program for coaches who want to grow their business without gimmicks â...
2025-05-1540 min
Fit Habit Lifeđ Episode 017: Why Feeling âFineâ Isnât Good Enough â A Real Talk on Health, Lab Ranges & Showing Up for Yourself (with Coach Laura Vinger)đ Episode 017: Why Feeling âFineâ Isnât Good Enough â A Real Talk on Health, Lab Ranges & Showing Up for Yourself (with Coach Laura Vinger)What happens when doctors tell you you're "fine" but your body says otherwise?In this powerful, heart-opening conversation, Coach Emma sits down with Coach Laura Vinger of Laura L Coaching for the first-ever guest episode of The Fit Habit Life. Together, they dive into the realities behind ânormalâ lab work, what functional health actually looks like, and the emotional rollercoaster of watching a loved one go through a health scare â even when the medical syste...
2025-05-1243 min
Fit Habit Lifeđď¸ Episode 016: The Hard Truth About Group Fitness Classesđď¸ Episode 016: The Hard Truth About Group Fitness ClassesIf youâve been crushing bootcamps, Orange Theory, or HIIT and still donât look the way you want â this episode is for you.Group fitness classes are fun⌠but theyâre not designed to build the lean, strong, toned body most people are chasing.In this episode, I break down:đŤ Why âsweatyâ doesnât mean âeffectiveâđŤ The #1 reason group fitness doesnât change your body compositionđŤ How these workouts sabotage your metabolism and muscle retentionđŤ What you should focus on instead if you want real physique changeđŤ Why itâs...
2025-05-0815 min
Fit Habit Lifeđď¸ Episode 015: The Exact Blueprint to Get Your Dream Bodyđď¸ Episode 015: The Exact Blueprint to Get Your Dream BodyYou donât need to starve yourself or live in the gym to get lean, strong, and confident.In this episode, I walk you through the exact blueprint I use with my 1:1 clients to help them build their dream body â without burnout, obsessive tracking, or giving up their favorite foods.If youâre doing all the things but still not seeing results⌠this is the reset you need.Hereâs what we cover:đĽ Why most fitness classes and âtoningâ workouts donât actually tone yo...
2025-05-0519 min
Fit Habit Lifeđď¸ Episode 014: Why Youâre Not Getting Tonedđď¸ Episode 014: Why Youâre Not Getting TonedYouâve been eating less, working out harder, and wondering why youâre still not getting that âtonedâ look you want.Spoiler: Itâs not about eating less â itâs about eating enough.In this episode, I break down why chronic under-eating destroys your metabolism, stalls fat loss, and makes it impossible to build the lean, strong body you want.Hereâs what we talk about:đĽ How under-eating slows your metabolism and sabotages your resultsđĽ Why building muscle (not shrinking) is the real key to a toned bodyđĽ How...
2025-05-0117 min
Fit Habit Lifeđď¸ Episode 013: The Silent Fat Loss Killer (and How to Beat It)đď¸ Episode 013: The Silent Fat Loss Killer (and How to Beat It)Youâre hitting your workouts.Youâre eating clean.But the scale wonât budge. đ¤Itâs not your effort â itâs probably your stress.In this episode, I break down how chronic stress wrecks your metabolism, blocks fat loss, and keeps you stuck â even if youâre doing everything right.Hereâs what we talk about:đĽ How chronic stress secretly downregulates your metabolismđĽ Red flags your stress is sabotaging your fat loss (and overall health)đĽ Why more cardio + fewer calories can backfir...
2025-04-2821 min
Fit Habit Lifeđď¸ Episode 012: 10 Stupid-Simple Ways to Eat More Protein (That Actually Work)đď¸ Episode 012: 10 Stupid-Simple Ways to Eat More Protein (That Actually Work)Struggling to hit your protein goal? Youâre not alone â and it doesnât have to be hard.In this episode, I share 10 easy, actually doable ways to increase your protein intake â plus a quick life update on the conference that reignited my fire as a coach.Hereâs what we talk about:đ Why protein is non-negotiable for fat loss, energy, and performanceđ§ My favorite âlazyâ hacks to boost protein (without meal prepping for hours)đĽ Why 2 eggs isnât a high-protein breakfast â and what to do ins...
2025-04-2418 min
Fit Habit Lifeđď¸ Episode 011: What to Do When Youâre Sick, Injured, or Just Not Feeling 100%đď¸ Episode 011: What to Do When Youâre Sick, Injured, or Just Not Feeling 100%Life isnât linearâand neither is your fitness journey.In this episode, I share a real-life update and how I navigate those tough weeks when Iâm not feeling my bestâwhether itâs due to sickness, injury, or just burnout.Hereâs what we talk about:đĽ Why your progress doesnât disappear just because you took a breakđĽ How to adjust your workouts and nutrition when life throws curveballsđĽ What I do when Iâm mentally and physically off my game
2025-04-2115 min
Fit Habit Lifeđď¸ Episode 010: Fad Diets Debunked - Why Keto, Vegan, Carnivore & Fasting Donât Work Long-Termđď¸ Episode 010: Fad Diets Debunked - Why Keto, Vegan, Carnivore & Fasting Donât Work Long-TermTried keto? Gone vegan for fat loss? Dabbled in fasting or carnivore? Youâre not alone â but chances are, they didnât stick.In this episode, Iâm breaking down the truth behind the most popular fad diets â the benefits, the downsides, and why they rarely work for sustainable weight loss. If you're sick of bouncing between extremes and ready for something that actually fits your life, this oneâs for you.Hereâs what we talk about:* What each diet ge...
2025-04-1420 min
Fit Habit Lifeđď¸ Episode 009: 5 Weird Ways to Upgrade Your Fat Loss Resultsđď¸ Episode 009: 5 Weird Ways to Upgrade Your Fat Loss ResultsYouâve tracked your macros, hit your workouts, and you're still not seeing the fat loss results you want. What gives?In this episode, Iâm breaking down 5 unexpected but powerful things that could be holding you back â and they have nothing to do with food or exercise. Weâre talking about stress, mindset, your environment, and even social media. These tips might sound weird, but they work when youâre ready to upgrade your health from the inside out.Hereâs what we talk about:
2025-04-1020 min
Fit Habit Lifeđď¸ Episode 008: How to Sleep Like a Baby (and Why Itâs the Secret Weapon Youâre Probably Ignoring)đď¸ Episode 008: How to Sleep Like a Baby (and Why Itâs the Secret Weapon Youâre Probably Ignoring)Letâs talk about the habit everyone overlooks but absolutely changes everything: sleep.In this episode, weâre diving into why quality sleep is the ultimate fat loss, energy, recovery, and hormone-balancing hackâand how to actually start sleeping like a baby.If youâre doing everything ârightâ with your workouts and nutrition but still feeling puffy, stuck, exhausted, or inflamed⌠your sleep might be the missing piece.We cover:* Why sleep is not just about...
2025-04-0714 min
Fit Habit Lifeđď¸ Episode 007: When the Numbers Mess with Your Headđď¸ Episode 007: When the Numbers Mess with Your HeadThis week, Iâm opening up about something that really shook meâmy recent DEXA scan results. I walked in feeling strong and confident⌠and walked out feeling triggered and discouraged when I saw that my body fat percentage was higher than I expected.Yepâeven as a coach, Iâm still human.In this raw episode, I take you behind the scenes of that experienceâhow it impacted my mindset, what it brought up from my past, and how I worked through it.If youâve ever...
2025-04-0313 min
Fit Habit Lifeđď¸ Episode 006: 5 Fitness Trends That Need to Dieđď¸ Episode 006: 5 Fitness Trends That Need to DieLetâs talk about itâthe trends that keep getting recycled in the fitness space even though theyâre outdated, unhelpful, or just straight-up harmful.In this episode, Iâm breaking down 5 fitness trends that seriously need to go, especially if you're trying to build a lifestyle thatâs sustainable, balanced, and actually feels good.This oneâs a mix of myth-busting, mindset shifting, and a little tough loveâbecause you deserve better than what most of the industry is selling.đđť Letâs ConnectHave thoughts on the e...
2025-03-3113 min
Fit Habit Lifeđď¸ Episode 005: 5 Common Fat Loss Mistakes (and What to Do Instead)đď¸ Episode 005: 5 Common Fat Loss Mistakes (and What to Do Instead)If youâre working hard to lose body fat but not seeing the results you want⌠thereâs a good chance youâre making one of these mistakes.In this episode, Iâm breaking down 5 of the most common fat loss mistakes I see over and over againâespecially among busy professionals who are trying to do it all.Weâll cover:* Why eating too little can backfire* The truth about cardio and fat loss* Where most people go wrong wit...
2025-03-2717 min
Fit Habit Lifeđď¸ Episode 004: Motivation Sucks â Hereâs What Actually Worksđď¸ Episode 004: Motivation Sucks â Hereâs What Actually WorksIf youâve ever thought, âI just need to get motivated againâŚâ â this episode is for you.Motivation is fleeting. Itâs unreliable. And itâs definitely not the thing that will carry you to your goals.In this episode, we dive into:* Why motivation sucks (and always disappears)* What actually creates long-term consistency* How to build habits that stick, even when life gets chaotic* The exact strategies I teach my clients to follow throughâwithout relying on willpowerThis i...
2025-03-2712 min
Fit Habit Lifeđď¸ Episode 003: The 6 Foundational Habits That Will Change Your Health (and Your Life)đď¸ Episode 003: How to Track Progress That Actually MattersIf youâve ever felt overwhelmed by all the health advice out there, this episode is your reset button. Iâm walking you through the 6 foundational habits I coach every client onâbecause these are the things that actually move the needle.No fads. No extremes. Just sustainable habits that create real results.Weâll cover:* The daily actions that boost energy, metabolism, and confidence* Why these 6 habits lay the groundwork for fat loss, muscle gain, gut health, and more* Simple wa...
2025-03-2717 min
Fit Habit Lifeđď¸ Episode 002: How to Track Progress That Actually Mattersđď¸ Episode 002: How to Track Progress That Actually MattersTired of letting the scale dictate your progress (and your mood)? In this episode, Iâm breaking down the real ways to measure your health and fitness progressâespecially if you're working on fat loss, getting toned, or simply feeling better in your body.We'll cover:* Why the scale is just one small piece of the puzzle* Non-scale victories (NSVs) you should actually be tracking* How to assess your progress in a way that keeps you motivated* What data I use wit...
2025-03-2716 min
Fit Habit Lifeđ Episode 001: Welcome to Fit Habit Life â My Story & Missionđ Episode 001: Welcome to Fit Habit Life â My Story & MissionIn this very first episode of Fit Habit Life, Iâm sharing my journeyâfrom being a D1 athlete to struggling with body image, gut health, and diet culture, to becoming a fitness and nutrition coach whoâs passionate about helping type-A high-achievers reclaim their health.Youâll learn what inspired this podcast, what you can expect from future episodes, and how Iâm here to support you in building a fit, strong, and sustainable lifestyleâwithout the extremes.đŹ Mentioned in this episode:đđť Follow Me on In...
2025-03-2715 min
FITLETE Radio | A Personal Training News and Fitness Industry Q&A ShowEP#16 Trainer Spotlight Series: Meet Emma KirchnerWe get to know Emma Kirchner in this Trainer spotlight episode of FITLETE Radio.GEORGE: Introduce yourself and tell us a little about what you do and your background.My name is Emma Kirchner. I'm an online health and fitness coach, health and fitness and nutrition coach, based out of Utah, originally from California. Moved out to Utah to snowboard. Best snow in the country, hands down. I founded my fitness and nutrition coaching company, Fit Habit Coaching, about almost two years ago. But I have an interesting background. I went to undergrad and grad...
2025-03-0818 min
Mind Over MacrosHabit-Based Fat Loss with Emma KirchnerIn this episode, Mike is joined by Emma Kirchner to discuss habit-based fat loss for long-term, sustainable results. Building a strong foundation to support your health goals is necessary. Yet, many people over complicate it or look for the advanced solutions to a simple problem. This episode is all about the habits that you can instill into your lifestyle to make fat loss easier and more sustainable.Follow Emma - @fit.habit.emmaCured Nutrition is offering 20% off their products site wide! Try their Serenity Gummies or CBN Oil here - https://www.curednutrition.com...
2025-02-2639 min
The TechEd PodcastThe Value of Neurodiversity in the Manufacturing Workforce - Peter Rathmann, CEO of Allis ManufacturingPeter Rathmann is an advocate for neurodiversity in the manufacturing workforce. As CEO of Allis Manufacturing, he's built a culture that gives these individuals the tools for a successful career. As a father, he's seen his own daughter Emma, who has Asperger's Syndrome, find passion in a manufacturing job.Now, Peter joins us on the podcast to shed light on the great value these individuals can bring to the manufacturing workforce.If you're a manufacturer who can't find people to fill your open positions, you'll learn about a whole segment of our population that could...
2024-03-1942 min
Die FilmanalyseEp. 142: Warum POOR THINGS die bessere Barbie istDie FilmanalyseDem griechische Regisseur Giorgos Lanthimos gelingt, was Greta Gerwig nicht vermochte: âPoor Thingsâ ist ein intelligenter, wunderschĂśner feministischer Film, der jedoch nicht bei einer Kritik des Patriarchats stehen bleibt, sondern daraus eine universelle Botschaft ableitet. Emma Stone erleben wir in ihrer bislang schwierigsten Rolle, die sie bravourĂśs meistert: Bella Baxter ist das GeschĂśpf von Dr. Godwin Baxter (Willem Dafoe), eine auĂergewĂśhnliche Kindfrau, denn ihr KĂśrper ist zwar der einer erwachsenen Frau, ihr Hirn ist aber das eines Säuglings. Aus dieser intrikaten Situation heraus wird sich Bella emanzipieren und einen eigenen Zugriff auf...
2024-01-2127 min
Nujazzsoulnjs.2021.09.2701 â Nu Guinea â Nuova Napoli (NG Records)
02 â Khruangbin â Mr. White (Night Time Stories)
03 â Aver & Move 78 â Middling (Village Live)
04 â The Koreatown Oddity â Lookin Back From the Future (Stones Throw Records)
05 â Corren$y & Harry Fraud â 180 Days Feat. Snoop Dogg (Jet Life Recordings)
06 â Larry June & Harry Fraud â Sunday Morning (Surf School)
07 â Sunbear â Let Love Flow for Peace (Soul Train)
08 â Al-Dos Band â Look To The Sky (Kalita Records)
09 â Esperanto â Cosa Suave (Favorite Recordings)
10 â Pete Dunaway â Supermarket (Strut)
11 â Barbosa â Seara de Oxala? (Mr. Bongo)
12 â Zeca Do Trombone â Coluna Do Meio (Mad About Records)
13 â Franco â Ei, VocĂŞ, Psiu (Mad About Records)
14 â AntĂłnio Neves â A Pegada Agora ĂŠ Essa (Far Out Recordings)
15 â Emma-Jean Thackray â Mercury...
2021-09-261h 55
Centre for Independent StudiesAustraliaâs 2020 Federal Budget | Simon Cowan, Emma Dawson, Stephen Kirchner & Danielle Wood | Events at CISThe Most Consequential Budget of our Generation. Covid-19 has blown an unprecedented hole in the budget and rapidly changed policy debates in Australia. Our 30 year run of growth is gone. The recession has returned and predictions of surplus have been replaced by dire forecasts of debt and deficits.
The Australia that emerges post coronavirus will be very different and Australiaâs think tanks are presenting contrasting visions for the future. We invited Emma Dawson, executive director of Per Capita, Stephen Kirchner, program director of trade and investment at the United States Studies Centre and Danielle Wood, chief executive of Grattan In...
2020-10-131h 01