Shows
The Muscle MakeoverEp 116 | Strong Mama: A Mom’s Guide to Training Safely While Pregnant w/ Amanda CasilloWondering if you can still lift, squat, and stay strong while pregnant? In this episode, we’re spilling the real talk on what to do, what to skip, and which myths to ignore. Tune in for practical tips and a dose of encouragement to keep you feeling like the strong mama you are — throughout pregnancy and postpartum.Contact Amanda:Instagram: fitbyamanda.azWebsite: Fitbyamanda.comContact Megan:Free Macro Guide: Set And Adjust Your Own MacrosUse Code “TMM” for 20% off Legion Athletics SupplementsClick to Apply For 1:1...2025-07-1650 minThe Muscle MakeoverEp 114 | Stronger Than We Knew: Our Birth Story and 26-Week Preemie Journey w/ Justin HardyThis week I’m joined by a very special guest—my husband—as we open up about one of the most emotional and life-changing experiences we’ve faced together. In this episode, we share our birth story, including the heartbreak of a prior miscarriage and the unexpected arrival of our son at just 26 weeks. We talk about what it’s like navigating life in the NICU, the mental and emotional strength this journey demands, and how our faith and fitness mindset has helped us endure the toughest season of our lives. Whether you’re a parent, on your own fertility jo...2025-07-021h 06The Muscle MakeoverEp 108 | Beyond Kegels: Pelvic Floor Truths For Women At Every Stage w/ Dr. Kelsey ShumwayIn this empowering episode, I’m joined by Dr. Kelsey Shumway, a pelvic floor physical therapist and founder of Shift Physical Therapy. We’re diving into what pelvic floor health really looks like during pregnancy, postpartum, and beyond — including C-sections, leakage, coning, and why kegels might not be the cure-all. Whether you're lifting weights, navigating menopause, or just curious about what your pelvic floor actually does, this conversation is packed with real talk and actionable tips to support your strength from the inside out.Contact Dr. Kelsey:Instagram @Doc.Kels@shiftphysicaltherapy Shift...2025-05-2152 minThe Muscle MakeoverEp 105 | Realistic Nutrition For Parents & Breaking Generational Behavior Cycles w/ Adam BadgerStruggling to find balance between feeding your family and breaking old food habits? In this episode with Fitness & Lifestyle Coach, Adam Badger, we dive into realistic nutrition strategies for busy parents and explore how to break free from generational cycles around food, body image, and dieting—for yourself and your kids.CONTACT ADAM:@badgerstrength on IG@badgerstrength on TikTokCONTACT MEGAN:Free Macro Guide: Set And Adjust Your Own MacrosUse Code “TMM” for 20% off Legion Athletics SupplementsClick to Apply For 1:1 CoachingFree Resources & Live Tr...2025-04-3044 minThe Muscle MakeoverEp 103 | The Link Between Toxic Relationships And Emotional Eating w/ Therapist Christina HathawayToxic relationships can leave a deeper hunger than food can fill. In this episode with Marriage & Family Therapist, Christina Hathaway, we explore how codependency and the pressure to “stay strong” in unhealthy relationships can lead women to turn to food for comfort—and what it really takes to break the cycle and start healing.Contact Christina:InstagramMindsetofmatter.comContact Megan:Free Macro Guide: Set And Adjust Your Own MacrosUse Code “TMM” for 20% off Legion Athletics SupplementsClick to Apply For 1:1 CoachingFree Resources & Live Trainings: Facebook GroupFollow Megan...2025-04-161h 09The Muscle MakeoverEp 101 | Smart Nutrition To Balance Hormones, Beat Stress & Burn Fat w/ Christina McClurkenWould you like to lose body fat, reduce stress, and prevent disease—without fad diets or medication? With the right nutrition and mindset, this can absolutely be your reality. In this episode, Christina McClurken spills the truth about metabolism, stress, and why traditional dieting keeps you stuck. We dive into how stress impacts your hormones, why mindset shifts matter more than meal plans, and how to finally feel good in your body—from the inside out. If you're ready to ditch food anxiety and start working with your body instead of against it, this episode is for you!Co...2025-04-0250 minThe Muscle MakeoverEp 95 | Women's Hormones, Birth Control And Fertility w/ Vince PitstickJoin me and special guest, Vince Pitstick, as he shares extensive knowledge on women's hormones, birth control, fertility, and all that fun womanhood stuff. Vince is the CEO and Founder of Vidal Coaching with over 19 years of dedication to health and wellness. Vince stands as a testament to the power of functional medicine and nutrition, empowering YOU to take control of your health. If you struggle with your hormones, getting pregnant, or just feel like "your body hates you", then you don't want to miss this episode.Free Macro Guide: Set And Adjust Your Own MacrosUs...2025-02-1954 minThe Muscle MakeoverEp 91 | Your Body Fat Set Point: The Key To Sustainable Results (What Diets Won’t Teach You)Everyone's body has a natural weight range or “set point” where it is most comfortable and functions optimally. When you try to deviate significantly from your set point—whether through dieting or overeating—your body may resist by slowing down your metabolism or ramping up hunger, making it challenging to sustain those changes. However, through consistent adjustments to nutrition, exercise, and lifestyle, it is possible to “retrain” your body to adopt a new set point over time. Join me on this episode to learn how so you can sustain your results for life!
Free Macro Guide: Set And Adjust Y...2025-01-2241 minThe Muscle MakeoverEp 90 | What To Expect When Reverse DietingThis is Reverse Dieting 2.0. If you missed Episode 60 (Reverse Dieting 101) go back and give that a listen. Today, we'll be diving even deeper into reverse dieting: what to expect, how long will it take, will you gain weight or lose weight while increasing calories, and a lot more. If the thought of eating more food is a little intimidating, then you definitely don't want to miss this episode.
Free Macro Guide: Set And Adjust Your Own Macros
Use Code “TMM” for 20% off Legion Athletics Supplements
Click to Apply For 1:1 Coaching
Free Resources & Li...2025-01-1530 minThe Muscle MakeoverEp 89 | Build Your Pull Up Strength: How To Get Your First (Or More) Pull Ups!So you want to be able to do a pull up, huh? On this episode I share my top tips and tricks for building upper body strength so you can achieve your first (or more!) pull ups and feel like the boss queen that you are.
Free Macro Guide: Set And Adjust Your Own Macros
Use Code “TMM” for 20% off Legion Athletics Supplements
Click to Apply For 1:1 Coaching
Free Resources & Live Trainings: Facebook Group
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Instagram | Facebook | YouTube | TikTok2025-01-0821 minThe Muscle MakeoverEp 88 | Have You REALLY Hit A Plateau? The Truth About Calorie Burn & The ScaleHave you ever hit a weight loss plateau? Or maybe your goal is body recomposition and that's not happening either. If so, welcome to the club. It's normal to hit plateaus, but it's not normal to stay stuck there. On this episode we break down the truth about calorie burn, the scale, why you might be hitting a plateau, and what you can do about it.
Free Macro Guide: Set And Adjust Your Own Macros
Use Code “TMM” for 20% off Legion Athletics Supplements
Click to Apply For 1:1 Coaching
Free Resources & Live Trainings: ...2025-01-0143 minThe Muscle MakeoverEp 87 | Pregnancy & Postpartum Fitness w/ Keslie BakerOn this episode we're blessed to be joined by Keslie Baker who is a new mama, RN, and prep & posing coach! Keslie shares her personal experience and the raw and honest truth about pregnancy and postpartum fitness. If you are a new mom, expecting, or TTC and you want to hear the stuff that most people won't talk about, then hit the play button and let's go.
CONTACT KESLIE:
www.kesliebfitness.com
kesliebfit_rn
CONTACT MEGAN:
Free Macro Guide: Set And Adjust Your Own Macros
Use Code “TMM” f...2024-12-2545 minThe Muscle MakeoverEp 86 | Break The Dieting Mindset: From ‘Good Vs. Bad Food’ To Food FreedomDo you struggle with food guilt or feel like you're consumed by thoughts around food? Is this good for me? Should I be eating this? Will this make me gain weight? Is this food bad? If so, you're not alone. Diet culture has taught us to demonize and moralize food choices, creating a poor relationship with food and our bodies. Join me on this episode for practical strategies to break the dieting mindset so you can reach your fitness goals and experience ultimate food freedom!
Free Macro Guide: Set And Adjust Your Own Macros
Use Code...2024-12-1828 minThe Muscle MakeoverEp 85 | How To Build A Booty (And Not Lose Your Butt While Dieting)Pancake booty is a thing of the past. Learn how to balance strength training, nutrition, and recovery to grow your glutes without sacrificing the booty gains when you're in a calorie deficit. Whether you're looking to build a butt or maintain one, this episode has you covered!
Free Macro Guide: Set And Adjust Your Own Macros
Use Code “TMM” for 20% off Legion Athletics Supplements
Click to Apply For 1:1 Coaching
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Instagram | Facebook | YouTube | TikTok2024-12-1124 minThe Muscle MakeoverEp 84 | Bounce Back Fast: How To Recover Quickly After OvereatingOkay, so you overate or overindulged and gained 5 pounds. What should you do now? How can you quickly get the weight off and get back to normal? Join me on this episode to learn practical strategies that I personally use to help reset my body and mind after overindulging.
Free Macro Guide: Set And Adjust Your Own Macros
Use Code “TMM” for 20% off Legion Athletics Supplements
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Free Resources & Live Trainings: Facebook Group
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Instagram | Facebook | YouTube | TikTok2024-12-0428 minThe Muscle MakeoverEp 83 | Aging Gracefully & Fixing Underlying Health Problems w/ Dr. Carmen JohanningJoin me and Dr. Carmen Johanning ("Dr. Jo") on this episode to learn how to age gracefully into your 30s, 40s, 50s, 60s and beyond. We'll cover topics like skin care, sleep support, bone care, softwave regeneration technology, and so much more! If you want to fix underlying health problems so that you can age well with good quality of life, then you don't want to miss this conversation!
Contact Dr. Jo & CHAWC:
https://www.chawc.com/
Contact Megan:
Free Macro Guide: Set And Adjust Your Own Macros
Use Code “TMM” for 20...2024-11-271h 01The Muscle MakeoverEp 82 | Reverse Dieting Or Cutting Through The Holidays - Avoid Weight GainShould you reverse diet or cut through the holidays? How can you avoid weight gain AND enjoy the holiday season? What's the best approach to take with calories and nutrition so that you don't get set back on your fitness goals every year? Join me on this episode and let's talk about it!
Free Macro Guide: Set And Adjust Your Own Macros
Use Code “TMM” for 20% off Legion Athletics Supplements
Click to Apply For 1:1 Coaching
Free Resources & Live Trainings: Facebook Group
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Instagram | Facebook |2024-11-2033 minThe Muscle MakeoverEp 81 | Consistency 2.0 - Strategies To Stick With It And See Real ResultsLet's dive into one of the most powerful yet challenging aspects of any fitness journey: consistency. It’s easy to set goals, but staying committed over time is where real results are made. I'll give you practical strategies to build lasting habits, overcome common obstacles, and stay motivated even when life gets in the way. Whether you're working toward a strength goal, body recomposition or a healthier lifestyle, consistency really is the key to success.
Free Macro Guide: Set And Adjust Your Own Macros
Use Code “TMM” for 20% off Legion Athletics Supplements
Click to Apply For 1...2024-11-1331 minThe Muscle MakeoverEp 80 | Heart Rate Zones For Maximum Fat LossIn this episode we talk about the five heart rate zones and what they mean for your workout. This topic was requested by one of my coaching clients because she said her brother in law “swears by Zone 2 cardio for fat loss”. Are cardio zones important or overrated? Let's talk about it!
Free Macro Guide: Set And Adjust Your Own Macros
Use Code “TMM” for 20% off Legion Athletics Supplements
Click to Apply For 1:1 Coaching
Free Resources & Live Trainings: Facebook Group
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Instagram | Facebook | YouTube | TikTok2024-11-0625 minThe Muscle MakeoverEp 79 | Do You Need A Coach? When To Invest In Your Fitness JourneyCoaching can be the difference between “knowing what to do” and actually freaking doing it. Information is not transformation. Knowledge without application is useless. You have to do the work, but not just any work - you have to do the RIGHT things for YOUR body if you want to get lasting results. If you feel like you're throwing spaghetti at the wall and hoping it sticks, or you've been "working hard" but have little to no results to show for it, then you probably want to give this episode a listen. Stop spinning your wheels and start making real...2024-10-3025 minThe Muscle MakeoverEp 78 | Headaches, Migraines & Vertigo: Root Causes and Effective Treatments w/ Dr. Cally WombleIn this episode, we dive deep into the world of headaches, migraines, and vertigo, exploring the common causes behind these often debilitating conditions. Whether you’ve experienced occasional discomfort or chronic pain, understanding the root issues is key to finding relief. Our expert guest, Dr. Cally Womble, shares insights into how factors like posture, stress, dehydration, and spinal health can contribute to these problems. We also discuss various treatment options, from chiropractic care and physical therapy to lifestyle changes and home remedies, helping you discover effective ways to alleviate symptoms and improve your quality of life. Tune in for pr...2024-10-2329 minThe Muscle MakeoverEp 77 | How Long Does It Really Take To Change Your Body CompositionHow long does it actually take to change your body composition? Have you been working at your fitness goals for 6 months or more and not seeing the results that you expect for all the work and effort you're putting in? If so, join me on this episode for a real time roadmap on building muscle and losing body fat and common pitfalls to avoid on your fitness journey.
Free Macro Guide: Set And Adjust Your Own Macros
Use Code “TMM” for 20% off Legion Athletics Supplements
Click to Apply For 1:1 Coaching
Free Resources & Li...2024-10-1637 minThe Muscle MakeoverEp 76 | Mastering Gut Health: Overcome Irritable Bowel Syndrome & IBS Symptoms w/ Atavia MinoudisHave you ever struggled with your digestion or gut health? Have you ever had a doctor tell you they don't know what's wrong and drop you into the vague IBS bucket? Well if so, you're not alone. On this episode I’m joined by Atavia Minoudis to talk all things gut health and in particular IBS (Irritable Bowel Syndrome). Atavia is a gut health specialist trained in nutritional therapy and she herself was a long term IBS sufferer, but now enjoys a life free of bloating and unwanted IBS symptoms and is helping others do the same thing. SO ma...2024-10-0950 minThe Muscle MakeoverEp 75 | Injury Recovery: How To Prevent Muscle Loss And Fat GainIn this episode we talk about injuries and how to prevent muscle loss (or muscle atrophy) and how to prevent fat gain when you have to take time off from training. We cover common questions like: How quickly does muscle start to atrophy when you take a break from weightlifting? If I've had an injury, should I lower my calories to prevent fat gain? And many more! If you've ever pulled a muscle or had a more severe injury, then you know how much it sucks. Join me on this episode to learn how to make it suck a...2024-10-0228 minThe Muscle MakeoverEp 74 | My Top 4 Tips for Sculpted AbsWhat are the best exercises for sculpted abs? What's the best diet for a lean, toned core? You might have heard "abs are made in the kitchen" but you don't know the recipe or have the right ingredients. In this episode I'll share my top 4 tips for building washboard abs that'll have you ready to do laundry on your own stomach.
Free Macro Guide: Set And Adjust Your Own Macros
Use Code “TMM” for 20% off Legion Athletics Supplements
Click to Apply For 1:1 Coaching
Free Resources & Live Trainings: Facebook Group
Follow Megan and Fitne...2024-09-2534 minThe Muscle MakeoverEp 73 | Natural Bodybuilding: Build Muscle & Lose Weight Without Counting Macros w/ Eliz FulopJoin me on this episode for an authentic, no-nonsense conversation with competitive bodybuilder and Skier Eliz Fulop. We’ll talk about how she switched from IIFYM and a traditional bodybuilding diet to healing her leaky gut and losing weight without even tracking macros. We also chat about her history with natural bodybuilding, competition prep, eating disorders, cheat meals, and more!
CONTACT ELIZ:
@elizfulop
@getgnarlyfit
CONTACT MEGAN:
Free Macro Guide: Set And Adjust Your Own Macros
Click to Apply For 1:1 Coaching
Free Resources & Live Trainings: Facebook Group
Foll...2024-09-1859 minThe Muscle MakeoverEp 72 | Soreness & DOMS: How Sore Should You Be After A Workout?Do I need to be sore after a workout? Is it good or bad to be sore? If I'm not sore after a workout does that mean that I didn't push hard enough? How long should soreness last? If I don't experience soreness or DOMS (delayed onset muscle soreness) what does that mean? Join me on this episode to get all your muscle burning questions answered!
Free Macro Guide: Set And Adjust Your Own Macros
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...2024-09-1123 minThe Muscle MakeoverEp 71 | Weight Loss Over 40: Balance Hormones & Boost Fat Burning w/ Louise DigbyWhy does weight loss seem to become more difficult for women after 40? Are hormones to blame for stubborn weight or is there more to it than that? How can women release stubborn body fat without having to diet? What other hidden factors are impacting our weight? Join me on this episode with special guest, Louise Digby, to get all of these burning questions answered and more!
CONTACT LOUISE:
www.louisedigbynutrition.com
Louise's Instagram
Louise's Facebook
5 Day Metabolism Reset - Use promo code MAKEOVER for 50% off
CONTACT MEGAN
Free Macr...2024-09-0444 minThe Muscle MakeoverEp 70 | Why Exercise Is Not The Answer For Fat LossYou can’t outwork a bad diet. Trust me - I tried this for years and I had a terrible relationship with food, could never achieve my body composition goals for a lean muscular physique, and stayed skinny fat despite working out a LOT. Join me on this episode to better understand why you SHOULD exercise, how it impacts your fat loss efforts and the real key to losing body fat and toning up.
Free Macro Guide: Set And Adjust Your Own Macros
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Foll...2024-08-2829 minThe Muscle MakeoverEp 69 | Functional Movement: Improve Mobility For Optimal Performance w/ Dr. Cara ZellnerGetting into shape isn't just about cardio, lifting heavy, or losing weight - it's also about mobility and functional movement. Join me on this episode as Dr. Cara shares her expertise on Functional Movement for improving mobility and performance for the couch potato to the athlete or anyone in between.
CONTACT DR. CARA:
www.chawc.com
CHAWC on Instagram
CONTACT MEGAN:
Free Macro Guide: Set And Adjust Your Own Macros
Click to Apply For 1:1 Coaching
Free Resources & Live Trainings: Facebook Group
Follow Megan and Fitness Uncharted So...2024-08-2122 minThe Muscle MakeoverEp 68 | Can You Lose Fat And Build Muscle At The Same Time?It's the age-old fitness question: can you lose fat and build muscle at the same time? How do you maximize weight loss and fat loss while simultaneously minimizing muscle loss or even building muscle? The answer is nuanced. Join me on this episode to learn how to optimize your nutrition and training for a lean, toned physique.
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Instagram | Facebook | YouTube | TikTok2024-08-1423 min
Worthy Mother PodcastMental Load & Burnout: Managing the Pressure in Motherhood with Megan Velo, LMFTThe mental load of motherhood is heavy, and many mothers are experiencing the drain and exhaustion of burnout. Licensed Marriage and Family Therapist Megan Velo is joining the podcast to explicitly name the load that mothers are carrying, and share what we can do to combat and manage burnout in the day-to-day. In the episode, Megan and I talk about:The mental load that so many mothers carryWhat it means to be burned out, and it's important to admit when you feel burned outHow identity plays into burnoutStrategies to combat and manage burnoutSelf-awareness when it comes to...2024-08-1338 minThe Muscle MakeoverEp 67 | BTS w/ Nikkiey Stott: Caffeine Detox, Ideal Workout Splits & Staying Lean All YearJoin me for a (decaf) coffee chat with Nikkiey Stott, co-founder of Warrior Babe and host of The Macro Hour Podcast. We'll dive into Nikkiey's recent caffeine detox: why she removed caffeine from her diet, the pros and cons, and how it has improved her overall energy. We'll also cover her new favorite workout splits that reduce soreness and improve recovery, her secrets for maintaining a lean physique year-round, and so much more. Grab your water, coffee, or pre-workout, and let's go!
Nikkiey's Instagram
Warrior Babe
Free Macro Guide: Set And Adjust Your...2024-08-0754 minThe Muscle MakeoverEp 66 | Self Talk & Self Compassion: Unlock Your Fitness PotentialIf you want to achieve your health and fitness goals, then you must master your inner voice. Remember that thoughts lead to feelings, feelings lead to actions, and actions lead to results. This is not just a “positive self talk” lesson - it’s actually the LOGICAL solution if you want to figure out why your fitness and body goals keep eluding you.
Free Macro Guide: Set And Adjust Your Own Macros
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Instagram | Facebook | 2024-07-3122 minThe Muscle MakeoverEp 65 | Carbs And Fat Loss: What Really Happens In Your BodyCutting carbs is the only way to lose body fat...Carbs cause insulin spikes that lead to fat storage...Carbs at night are more fattening...Eating carbs always leads to weight gain...Have you ever heard any of these myths? If you've been on a fitness journey for any amount of time, my guess is probably so. Join me on this episode to learn the TRUTH about carbohydrates and what actually happens in your body (and on the scale) when you eat carbs.
Free Macro Guide: Set And Adjust Your Own Macros
Click to Apply For 1:1...2024-07-2425 minThe Muscle MakeoverEp 64 | Cycle Syncing: Optimize Your Workouts With Your Menstrual Cycle w/ Shannon SalgeJoin me and functional nutrition specialist, Shannon Salge, as we discuss the benefits of aligning your workouts with your menstrual cycle. Learn how understanding your body's hormonal fluctuations can optimize your energy levels, enhance performance, and promote a leaner, stronger physique. In this episode, we break down each phase of the menstrual cycle, share practical tips for tailoring your fitness routine, and empower you to embrace your natural rhythms for a stronger, healthier body!
Contact Shannon:
Shannon's Instagram
The Wellness Paradigm
Contact Megan:
Free Macro Guide: Set And Adjust...2024-07-1742 minThe Muscle MakeoverEp 63 | Do This To Lose Fat Without Counting Calories Or MacrosWish there was a way to drop weight and lose body fat without counting calories or macros? Then you should probably give this episode a listen! Now if you’ve been around a minute, then you know I think macros are a great tool for reaching your health and body composition goals. However, macros aren’t for everyone in every season of life. Whether or not you choose to track macros, simply start incorporating the strategies in this episode and you will be WAY more satiated, less inflamed, feel better, improve your gut health, sleep quality, and hormone health. Oh...2024-07-1028 minThe Muscle MakeoverEp 62 | Posture & Prenatal Care w/ Chiropractor Dr. CallyDid you know that chiropractic care during pregnancy can offer pain relief, support postpartum recovery, reduce the likelihood of interventions during delivery and even shorten labor time? Not to mention how overall better posture can help improve digestion, athletic performance, mobility, and nervous system function. Join me on this episode with Dr. Cally Womble from Chiropractic Health And Wellness Center to discuss all things posture and prenatal care!
CONTACT DR. CALLY:
www.chawc.com
CHAWC on Instagram
CONTACT MEGAN:
Free Macro Guide: Set And Adjust Your Own Macros
...2024-07-0333 minThe Muscle MakeoverEp 61 | Grief | Miscarriage | Losing Baby KaiThis episode is a hard one. We'll talk about miscarriage, the grieving process, how to support someone who is grieving a loss, honoring your baby and your body amidst the grief & so much more. Warning for moms who have experienced a loss: please use your own discretion if this episode feels too raw or triggering for you then skip to the next. However, I hope you find this episode informative AND encouraging wherever you are on your grief journey or supporting a loved one who is grieving.
Free Macro Guide: Set And Adjust Your Own Macros
...2024-06-2643 minThe Muscle MakeoverEp 60 | Reverse Dieting 101: Eat More To Lose More WeightIs it true that you have to be in a calorie deficit to lose weight? The simple answer is Yes. But the problem is most people stay in a calorie deficit (or diet) too long and then hit the dreaded plateau. That's where a reverse diet comes in handy. Join me on this episode to learn how to eat MORE food to start losing weight and body fat again.
Free Macro Guide: Set And Adjust Your Own Macros
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Follow Megan and Fitness Unchar...2024-06-1924 minThe Muscle MakeoverEp 59 | REAL TALK: Focus On What You Can Control And Stop Accepting DefeatThe only way you can fail is if you quit. Yet so many people "throw in the towel" when they don't see quick results or things don't go according to plan. Join me on this episode for some REAL TALK as we discuss strategies for focusing on the things you CAN do to build the life and body that you want no matter what curveballs are thrown your way.
Free Macro Guide: Set And Adjust Your Own Macros
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Follow Megan and Fitness Unchar...2024-06-1226 minThe Muscle MakeoverEp 58 | What’s The Right Body Fat % For YOUR Body?Are you having a difficult time losing fat or seeing muscle definition? Do you feel fluffy like the Michelin Man with an outer layer of body fat that just won't go away? Do you feel that if you could lose more weight, then you would finally look lean and toned? Join me on this episode as we discuss why body fat is a much better indicator of progress and what body fat percent might be right for you.
Free Macro Guide: Set And Adjust Your Own Macros
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Free Resources...2024-06-0528 minThe Muscle MakeoverEp 57 | Healthy Communication & Healthy Relationships w/ Beth MillerBeing "healthy" isn't exclusive to physical health. Our mental and emotional health, including our relationships, play a huge role in our overall health and wellbeing. On this episode I'm joined by marriage and relationship expert, Beth Miller, to talk all about healthy relationships, effective communication, boundaries, and so much more. Grab a pen and get ready to take notes - you're in for a treat with this one!
CONTACT BETH:
lovelikethat.org
CONTACT MEGAN:
Free Macro Guide: Set And Adjust Your Own Macros
Click to Apply For 1:1 Coaching
Free Res...2024-05-2953 minThe Muscle MakeoverEp 56 | Coming Out Of A Cut | How To Sustain Your Results (Fit-U Phase 3)Congrats! You've successfully repaired your metabolism and replaced body fat with lean muscle mass (if you missed Episode 54 and 55 where I teach you how to do this, go back and give those a listen) so now you want to learn how to MAINTAIN your results. In this episode you'll learn how to come out of a cut without regaining the weight so that you can sustain your new body composition FOR LIFE while enjoying ultimate food freedom!
Free Macro Guide: Set And Adjust Your Own Macros
Click to Apply For 1:1 Coaching
Free Resources & Live Train...2024-05-2222 minThe Muscle MakeoverEp 55 | Why You Can’t Diet Until You Hit Goal Weight (Fit-U Phase 2 - Fat Loss)Most people want to diet until they lose all the weight - which makes sense right? If you have more weight to lose, why would you stop dieting? The problem is your metabolism will adapt, you will start burning less calories, and you will eventually hit the dreaded plateau. If we want to continue losing body fat (while maintaining muscle mass) then we need to periodize our nutrition protocol and diet in phases instead of dieting indefinitely. If this is completely brand new to you - good! I'll explain everything you need to know in this episode.
...2024-05-1530 minThe Muscle MakeoverEp 54 | Prime Your Metabolism For Fat Loss & Muscle Gains (Fit-U Phase 1)If you could prime your metabolism in 4 weeks to make fat loss easier would you do it? Would it be worth it to put a hold on fat loss if you could actually keep it off forever and never have to diet again? In this episode I'm going to explain how you can build muscle, lose body fat and actually maintain your body composition without the need for constant dieting. If that sounds good to you, then let's dive in!
Free Macro Guide: Set And Adjust Your Own Macros
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Free Res...2024-05-0835 minThe Muscle MakeoverEp 53 | Make Your Fitness Goals A Reality (Get Out Of Your Own Way)Do you struggle with getting started or staying consistent? How about analysis paralysis? Do you feel like your perfectionism leads to procrastination? If so, WELCOME! You're in good company. I have struggled with this too and so have my coaching clients. Join me on this episode to learn how to GET OUT OF YOUR OWN WAY and make your fitness goals a reality!
Free Macro Guide: Set And Adjust Your Own Macros
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Instagram...2024-05-0135 minThe Muscle MakeoverEp 52 | Decision Management For Accelerated ResultsSigning up for a new diet or program is not enough to get you results. It's not enough just to make a good decision. To get real, lasting results you need to have good decision management. Join me on this episode to learn strategies for making good decisions and managing those decisions well so that you can accelerate your success in life and fitness.
Free Macro Guide: Set And Adjust Your Own Macros
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Inst...2024-04-2425 minThe Muscle MakeoverEp 51 | Why Overexercising Is Keeping You OverweightHave you ever hit a plateau on your fitness journey? Then you've probably heard the generic dieting advice to eat less and move more. Unfortunately, this isn't always the best advice. The reason you may not be able to lose the weight or achieve an athletic, toned physique is because you're actually overexercising. Yes, I said it. You might be doing too much. Join me on this episode to learn what the exercise "sweet spot" is for you and your body.
Free Macro Guide: Set And Adjust Your Own Macros
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2024-04-1724 minThe Muscle MakeoverEp 50 | Regain Control Of Your Time And Your LifeTime is limited. There will always be “more to do” so that’s why it’s CRUCIAL to DESIGN your life the way that you want it to be. Oftentimes I hear “Oh it’s not a good time to start working on my fitness goals…."Maybe I should wait until XYZ to get started because right now things are kinda crazy.” In this episode I'm going to teach you practical strategies to regain control of your time so that you can design your life and finally achieve your dream body!
Free Macro Guide: Set And Adjust Your Own Macros...2024-04-1038 minThe Muscle MakeoverEp 49 | Pre-Dieting Checklist For Successful Fat LossHow do you sustainably lose body fat and keep it off? In this episode I share a checklist to help you make your next fat loss phase a success so you can look lean and toned without worrying about weight regain. Until you are doing these things CONSISTENTLY, don’t even attempt another diet or fat loss phase.
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Instagram | Facebook | YouTube | TikTok2024-04-0330 minThe Muscle MakeoverEp 48 | How To Track Macros For FOOD FREEDOMA lot of people are overwhelmed by tracking macros or think it's obsessive or restrictive. In this episode I'm going to show you how that is actually OPPOSITE of the truth. When done *the right way* macro tracking can actually give you MORE food freedom at the same time as accelerating your fitness goals. I will also share why macro tracking is not a long term solution and how to transition off of tracking macros without losing your results. Let's dive in!
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Click to Apply For 1:1 Coac...2024-03-2722 minThe Muscle MakeoverEp 47 | Fitness Over 40: How To Stay Strong & Lean w/ The Fit-U CoachesJoin me and the Fit-U Coaches as we discuss FITNESS OVER 40 - how you can stay strong and lean well into your 40s, 50s and beyond! What does or doesn't need to change, how should you eat and train to optimize your hormone health and so much more. The Fit-U coaches keep it real and speak from their own personal experience as well as working with hundreds of clients who have experienced the whirlwind of pregnancy, perimenopause and menopause. If you're a lady who wants to age gracefully, then you don't want to miss this one!
Free...2024-03-2053 minThe Muscle MakeoverEp 46 | Bulking Without Getting BulkyA lot of women are afraid to put on muscle or eat more food because they're afraid of getting "bulky". OR they think that if they could just lose "10 more pounds" they would achieve a toned physique, but in reality they may not need to lose any weight at all. In this episode, I share strategies for putting on more muscle so that you can look "toned" without having to worry about getting bulky.
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Free Resources & Live Trainings: Facebook Group2024-03-1334 minThe Muscle MakeoverEp 45 | Hormone Imbalances & Naturally Optimizing Metabolism w/ Shannon SalgeOn this episode I'm joined by Shannon Salge to talk all things metabolism and hormones! Shannon is a functional nutrition and metabolism specialist & personal trainer who helps women restore their metabolisms, balance their hormones, and heal their gut. Grab a pen and get ready to take notes as we discuss warning signs of a hormone imbalance and how to optimize your hormones naturally to boost your metabolism for good!
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Facebook: https://www.facebook.co...2024-03-061h 12The Muscle MakeoverEp 44 | Working On My Muscle Up - What To Do When You Feel Like You’re FailingI'm currently working towards my first muscle-up and have been extremely humbled by how challenging it is for me. After a few weeks of working at it I want to throw in the towel and say SCREW IT because I thought I would be able to do one by now. This is exactly how so many people feel on their fitness journeys - they don’t see results in 4 weeks and they want to give up. In this episode, I'm going to share a few tips on what to do when you feel like you're failing so that you do...2024-02-2813 minThe Muscle MakeoverEp 43 | Hard Seasons & Putting Your Health On The Back BurnerWhen we go through challenging seasons our natural tendency is to put our health on the back burner. As women we are especially guilty of this, being the primary caretakers for our families and children. When you have kids vomiting, family members in ICU, or any other life crisis, the last thing you're thinking about is eating your veggies or setting new PRs in the gym. In this episode I'm going to share how to give yourself GRACE during difficult seasons and practical tips on taking care of your own health so you can stay strong for yourself and...2024-02-2118 minThe Muscle MakeoverEp 42 | The Blueprint For Building REAL ConfidenceDo you lack confidence? Do you feel like you would be more confident if you could lose weight or change something about your body? If so, you're not alone. But unfortunately, what we THINK will make us more confident usually falls short. Join me on this episode to uncover the truth about how you can build real, lasting confidence no matter your size, shape or scale weight!
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Click to App...2024-02-0719 minThe Muscle MakeoverEp 40 | Why “Eating Clean” Isn’t WorkingYou're "eating clean" but you're not seeing results. Sound familiar? Most of the women I talk to aren't eating complete junk...they're not brand new to meal prep or eating mostly whole foods...so they're even more perplexed when they don't see physical results that match their efforts in the kitchen. Join me on this episode to learn why this may be happening and what changes you can make!
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Free Download: Fit-U Co...2024-01-3117 minThe Muscle MakeoverEp 39 | What My Training Split Looks LikeI used to workout twice as long as I do now but had nowhere near the muscle definition that I do today. Over the last decade I've refined my workouts to be efficient and effective, to maximize building muscle while also maximizing my time in the gym. I don't have all day to workout and I imagine you don't either. In this episode I'll share exactly how I program my own workouts - you can take what you want and leave the rest!
If you need help with workout programming or accountability, you can click the link be...2024-01-2424 minThe Muscle MakeoverEp 38 | The 24-Hour Rule To Reach Your Goals FasterHave you ever heard of "decision fatigue"? People spend so much time weighing their options, afraid to take action because they’re afraid of failure. They think they are doing the “safe” thing, but in reality it’s the "safe thing” that’s keeping them stuck. Join me on this episode to learn how you can start taking radical, messy action towards your goals today. (Not Monday...TODAY!)
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Follow Megan and Fitness Uncharted Socials:Insta...2024-01-1717 minThe Muscle MakeoverEp 37 | Why The Scale May Not Budge When Strength TrainingIt can be extremely frustrating when you have a weight loss or fat loss goal and you're putting in the work consistently, but you don't see your efforts reflected on the scale. Strength training is one of the best things you can do for a lean, toned physique, but it doesn't always translate to the scale like we might hope. In this episode I'm going to share why this may be happening and what you can do about it!
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Free Download: Fit-U Coach...2024-01-1015 minThe Muscle MakeoverEp 36 | Why Most People Never Achieve The Body They WantMost people will never achieve the body they want. Or if they do make progress on their fitness and weight loss goals, then they're not able to MAINTAIN their results. In this episode I'm going to share strategies to build up your perseverance and resilience so that you can stand with the 1% who do actually achieve and maintain a high level of health and fitness. If you struggle with yo-yo dieting, falling off the wagon, or the "F it" mentality, you probably want to give this episode a listen!
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Free...2024-01-0321 minThe Muscle MakeoverEp 35 | Tips To Curb Hunger Pangs & Be Successful In A Cut (or Diet)Is it hunger pangs? or hunger pains? Either way - I'm going to share some tips on how to make your next cut (i.e. calorie deficit or "dieting phase") more successful. You can't be cutting or dieting all the time. You will end up physically and mentally burned out with little to show for it. Instead, we should be focusing on building muscle and a healthy metabolism 90% of the time and "dieting"/cutting 10% of the time (if you need or want to cut). With that being said, let’s discuss a few tips to ensure that your next cu...2023-12-2731 minThe Muscle MakeoverEp 34 | Dieting Red Flags (What To Avoid & What To Look For In A Fitness Plan)I spent years restricting calories, over-exercising, and being absolutely frustrated. Next thing I know I’m facing more body fat, burnout, and an even worse relationship with food. The most frustrating part? I thought working out more and eating less was the answer (that’s what diet culture told me anyway...) In this episode I'm going to share some dieting red flags to avoid and what to look for instead when choosing a fitness program, diet, coach, trainer or nutrition plan. The good news is…when you eat and train the right way for your body, getting lean and toned...2023-12-2040 minThe Muscle MakeoverEp 33 | Say NO To Guilt (food guilt, mom guilt…) So You Can Thrive w/ Coach ChristyFear, guilt, shame....all of these keep us STUCK. Join me and Coach Christy on this episode as we talk about all types of guilt (food guilt, mom guilt, money guilt...) and learn how to say NO to guilt so you can thrive. It's time to get out of your own way so you can live a life you truly love.
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Instagram | Facebook | YouTube | TikTok2023-12-1342 minThe Muscle MakeoverEp 32 | 2 Easy Tips To Build Lean MuscleLet’s talk about how to build more lean muscle so you can look more “toned”. If you're a lady worried about getting "bulky" OR you wish you could put on more muscle but you've hit a plateau - you're going to want to listen to this episode!
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Instagram | Facebook | YouTube | TikTok2023-12-0621 minThe Muscle MakeoverEp 31 | Faith, Fitness & Disciplined Living w/ Bethany RuthBethany is a mama of 5 kiddos (all born within 5 years of each other), a licensed mental health therapist and mindset coach and today we’re going to talk about all the things! - mental health, fitness, discipline, body image, motherhood, identity, joy, Jesus and more!
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Instagram | Facebook | YouTube | TikTok2023-11-2937 minThe Muscle MakeoverEp 30 | Overcoming Plateaus (And What Things Can Cause One)Weight loss and body composition plateaus are normal. We all experience them, but that doesn't make them any less annoying. It's extremely frustrating when you're "doing all the right things" but your body decides to stop noticing. In this episode I'm going to share some of the most common reasons why people hit plateaus and practical solutions on what you can do to push through the plateau.
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In...2023-11-2230 minThe Muscle MakeoverEp 29 | Balancing Mom Life With Nutrition & Fitness w/ Cam BrownToday I'm joined by Cam Brown from Integrity Nutrition Coaching. Cam focuses on whole food nutrition to regulate hormones, gut health, and overall quality of life. In this episode, Cam shares her story of losing 70 pounds after pregnancy and how she balances mom life with nutrition and fitness. We also cover topics like medical weight loss, eating enough food, lifting heavy, and complexity bias!
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Free Resources & Live Trainings: Facebook...2023-11-1541 minThe Muscle MakeoverEp 28 | Avoid Overeating During The Holidays & Football SeasonThis can be a really hard time of year to stay on top of your health and fitness goals because of all the food and festivities. We’re going to talk about the holidays, football season, spooky season, sweater weather, Christmas time, and all things FOOD because TIS THE SEASON. In this episode I'll give you some tips for dealing with boredom eating, snacking/grazing all day, social anxiety/nervous eating, peer pressure/family pressure/GRANDMA PRESSURE, and more. Grab your fave cozy beverage and let's jump in!
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Free Resource...2023-11-0829 minThe Muscle MakeoverEp 27 | Semaglutide & Sarcopenic Obesity - Are Trendy Diets Making You Skinny Fat? w/ Melissa AmbroseIn today's episode I'm joined by Melissa Ambrose from MetaFitRx which is a premier fitness & nutrition diagnostics lab in Richmond, Virginia. They offer DEXA body scans, RMR, and V02 Max testing to help you assess your metabolic health BEYOND the number on the scale. Melissa and I will cover hot topics like Semaglutides, Nutrition and Reverse Dieting Protocols, and Sarcopenic Obesity. If you want to learn more about your metabolism and how to lose the RIGHT kind of weight (losing body fat versus muscle mass) then you do NOT want to miss this one!
Contact Melissa & MetaFitRx: ...2023-11-0143 minThe Muscle MakeoverEp 26 | Supplements - What To Take And WhenIn this episode I'll share information about the supplements that I personally use and we'll talk about pre-workouts along with other supplements that are most common in the fitness/workout space. The thing about supplements is that they CAN be a big waste of money - if you don’t know specifically WHY you’re taking it and if you really need it. As always, this is not medical advice and it is advisable to talk with your healthcare provider before adding in supplementation. *Note: supplements won't do the work for you, but they can give you a boost!
2023-10-2530 minThe Muscle MakeoverEp 25 | The Secret To Achieving Your Dream Body AND Enjoying LifeWomen often want to know how I’m able to look fit and athletic AND have the work/life/health/food/fun balance that I do. Many of my clients have told me upon signing up for my program: “I want what you have. I want to have Food Freedom AND my dream body." In this episode I'm going to share with you one of the "secrets" that has helped me achieve next level fitness without sacrificing all the other good things in life. If you're struggling to strike a balance between your fitness goals and real life, then you...2023-10-1826 minThe Muscle MakeoverEp 24 | Alcohol & Fat Loss - How To Reduce Your Alcohol Consumption Without Feeling DeprivedIt's no secret that alcohol can have unfavorable health effects and can negatively impact fat loss efforts. With that being said, I come from no place of judgement because I personally enjoy having occasional alcohol myself. In this episode, I share with you objective truths about alcohol and the role it could play on your health and fat loss efforts - whether you choose to drink or not, knowledge is power. I also give you tips for reducing your alcohol consumption without feeling like the party pooper. So grab your favorite alcohol-free beverage and let's jump in!
Cl...2023-10-1119 minThe Muscle MakeoverEp 23 | Reprogram Your Mind To Heal Your Body And Relationship With Food w/ Amanda CumboIn this episode Licensed Clinical Mental Health Counselor, Amanda Cumbo, shares how to acknowledge past programming and soul wounds that impact our relationship with food and eating habits. She touches on Neuroscience Principles that will empower you to rethink your mindset and how the body reacts to your thought life. Amanda also addresses topics like body dysmorphia and eating disorders. Grab your journal and get ready to take notes - this episode is packed full with insights that could change your life!
Amanda Cumbo is a Licensed Clinical mental health counselor. She has a masters degree in Christian Counseling...2023-10-041h 21The Muscle MakeoverEp 22 | Improve Insulin Response For Blood Sugar Control And Fat LossInsulin resistance can have a significant impact on fat loss and overall body composition because it disrupts the normal regulation of fat storage and the release of adipose tissue (AKA fat). In this episode I'll give you 3 quick tips for improving your insulin response for better blood sugar control that will support your fat loss efforts.
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Instagram | Facebook | YouTube | TikTok2023-09-2712 minThe Muscle MakeoverEp 21 | Empowering Women To Take Up Space & Build Muscle w/ Heather MartinAs women we often try to make ourselves smaller and are afraid to take up space. In this episode with Heather Martin she will empower you to build muscle and build confidence in all areas of life instead of shrinking down. She will also teach you how delayed gratification for long term goals will translate over from your fitness journey into your professional life, family life, and more.
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Click to Apply For Ou...2023-09-2031 minThe Muscle MakeoverEp 20 | How To Deal With Unsupportive People On Your Fitness JourneyMisery loves company. If you've been on your fitness journey long enough, then you have probably run into some pretty unsupportive people. In this episode, I share practical tips and advice that will help you navigate the unsupportive people in your life with grace and grit so you can stick to your goals no matter what.
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Instagram | Facebook | YouTube | TikTok2023-09-1328 minThe Muscle MakeoverEp 19 | Francesca’s Story: Getting In The Best Shape Of Her Life After KidsWomen often hear things like "everything goes downhill after having kids" or "yeahhh you might be in shape now, but just wait until you have kids" - but I'm here to tell you that this does not have to be YOUR reality! YES, your body does change after having babies, but you do not have to accept the lie that your body will be "ruined" after children. On this episode I am joined by a very special guest (and client!) who shares her story of getting into the BEST shape of her life AFTER kids and how you can...2023-09-0634 minThe Muscle MakeoverEp 18 | How To Determine How Much Cardio You Should Be DoingHow much cardio is too much cardio? How much should you be doing for optimal fat loss? What are the most effective forms of cardio? Listen to this episode and find out!
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2023-08-3017 minThe Muscle MakeoverEp 17 | How To Know When You Need To Kickstart Your MetabolismIn the mainstream health and diet culture today, many of us think of "metabolism" as the rate in which we burn fat and that it slows down as we age. But I have good news! You are not just a ticking time bomb without any control over your metabolism. There is so much that you CAN do to help support your metabolism and overall health. In this episode I will share some common symptoms of a trashed metabolism and what you can do about it.
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Free Resources & Live Trainings: Facebook...2023-08-2329 minThe Muscle MakeoverEp 16 | Overcoming An Eating Disorder + Chronic Stress And Its Effects On Your Hormones w/ KC MillerToday we are joined by KC Miller to hear her personal story of overcoming an eating disorder, borderline alcoholism and struggling with her weight. KC also shares her knowledge and experience surrounding chronic stress/high cortisol and its effects on your goals, hormones and relationship with food. Get ready to feel seen, heard & inspired!
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Instagram | Facebook | YouTube | TikTok 2023-08-161h 28The Muscle MakeoverEp 15 | 3 Reasons Why You’re Not Losing Weight In A Cut (or diet)It's extremely frustrating when you're dieting or in a calorie deficit (or "cut") and not losing weight. You're probably wondering what you're doing wrong and how to fix it, right? Well in this episode I'm going to share 3 of the most common reasons why this may be happening AND what you can do about it so you can start seeing results!
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Megan - Facebook2023-08-0920 minThe Muscle MakeoverEp 14 | How To Make Your Health A Priority During Difficult Seasons Of Life (Coaches Roundtable)Today I have the honor of introducing you to my buff & beautiful Fit-U Coaches! In this episode, they share personal stories of how they navigated difficult seasons and how they prioritize their health when life gets HARD. From hating the reflection in the mirror, to restricting food and binging on Cheetos, these coaches get vulnerable and go deep. After listening to this episode I hope you realize you are not alone, we're rooting for you, and you can do this!!!
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Follow Megan and...2023-08-0244 minThe Muscle MakeoverEp 13 | What's The Most Effective Training Style?There's a LOT of controversy about different styles of training and which one is best. In this episode, I'm going to break down a few of the most common workout styles so you can decide for yourself which one is right for you.
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Megan - Facebook2023-07-2620 minThe Muscle MakeoverEp 12 | Pilates For Pelvic Floor And Low Back Pain w/ Jenn VighIn today's episode we're going to talk all things PILATES with Jenn Vigh. Pilates for back pain, pilates for pelvic floor strengthening, and in Jenn's case - pilates for rehab after an injury! Jenn is a reformer and mat Pilates instructor with decades of experience as a dancer and 8 years of experience training and performing on aerial silks. In this episode, Jenn drops some knowledge bombs and gives HILARIOUS (and effective) cues to activate your pelvic floor. You'll definitely want to try this one at home!
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10 Minute Go-To Pilates Sequence - https...2023-07-1935 minThe Muscle MakeoverEp 11 | Fat Loss Vs. Weight Loss (And Why BMI Is Complete Crap)Many people are focused solely on weight loss when it comes to their health and fitness goals. They have a goal weight in mind, but no other body composition goals. Or maybe they have a goal of “toning” but they want to “lose the weight first and then tone.” In this episode, I'm going to share with you why BMI is total crap and what to focus on instead for better health and better results.
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Fitness Unch...2023-07-1222 minThe Muscle MakeoverEp 10 | Enjoy Summer Without Ruining Your Fitness GoalsIn this episode I give you some of my favorite summer hacks so you can FEEL your best while enjoying BBQs, parties, vacation, boat trips, all the good summertime things, without worrying about your waistline.
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Megan - Facebook2023-07-0526 minThe Muscle MakeoverEp 09 | Progressive Overload - The Secret To Building More Lean MuscleOn today's episode I'm going to teach you how to make your workouts more effective. I meet a lot of people who are consistently working out, but they never achieve the physical results that they want. HOW you are working out and your intensity in the gym matters sooooo much. That's why today we're going to talk about PROGRESSIVE OVERLOAD as it pertains to strength training - which is the form of exercise that is going to help you build muscle for that “TONED” look.
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Free Resources...2023-06-2831 minThe Muscle MakeoverEp 08 | How To Make Meal Prep SIMPLEI have not always been a meal prep pro. I do not enjoy cooking. I just like to show up and eat the food. But I taught myself how to make cooking and meal prep SUPER SIMPLE to help support my fitness goals at the same time as not being a slave to the kitchen. In this episode I will teach you how to do the same thing! So buckle up, wash your hands, and let's head to the kitchen.
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2023-06-1422 minThe Muscle MakeoverEp 06 | Stop Relying On Motivation & Build Unbreakable DisciplineEveryone thinks they’re lacking motivation, but they’re really lacking discipline. Myself included. Any time I miss the mark on my goals, it’s not because I lacked motivation but because I didn’t have the self discipline or the systems in place to make it happen. In this episode, I share a few strategies that will help you to build unbreakable discipline so you can reach your health, fitness and LIFE goals.
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Fitness Uncharted: I...2023-06-0729 minThe Muscle MakeoverEp 05 | Fats & Carbs - How Much Should You Eat?Let's talk about FATS vs CARBS, dispel some of the myths about these two macronutrients and help you make a more informed decision on how much of each to eat for YOUR unique body. Whether you're new to macros, have been tracking macros for some time, or aren't tracking at all, this episode is for you. Hopefully you feel less confused (and less fearful) about fats and carbs after giving it a listen.
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Fitness Uncharted: Instagram...2023-05-3123 minThe Muscle MakeoverEp 04 | Protein: The Macro That Is Going To Get You "Toned"I don't even like the word "toned". In this episode we're going to break down what "toned" really means and why protein is your bestie when it comes to weight loss or muscle building goals.
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Megan - Facebook2023-05-2916 minThe Muscle MakeoverEp 03 | Intuitive Eating Vs. Flexible Dieting: Learn How To Eat for Your BodyIn this episode I talk about the nutritional concept called "intuitive eating". It's the idea of listening to your body and eating intuitively based on your hunger/fullness signals, etc. One problem with this style of eating is that a lot of times our habits and even our HORMONES need to be reset or retrained first. We must learn how to eat for our bodies in a way that is going to support our health and fitness goals. Intuitive eating is amazing when you know how to eat for your body, but it's something that has to be learned...2023-05-2511 minThe Muscle MakeoverEp 02 | How To Get Off The Yo-Yo Dieting CycleI’m sure a lot of people listening to this podcast have tried (and failed) plenty of diets in the past. The thing they all have in common is they are RESTRICTIVE. Most diets are unrealistic/unsustainable to do long term. My philosophy is if you can’t do it long term why do it at all? Was it really successful if you gained the weight back? Was it worth it if you had to sacrifice all your favorite foods and had major food guilt? In this episode I'm going to help you plan out the SYSTEMS that you need...2023-05-2515 minThe Muscle MakeoverEp 01 | The Muscle MakeoverIn this first episode we’ll dive into who this podcast is for, who it’s not for, and what you can expect from this podcast. I’m going to share with you my fitness backstory, the birth of Fitness Uncharted, the release structure of future episodes to come and much more!
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Megan - Facebook2023-05-2520 minWorthy Mother PodcastMindfulness For Moms with Megan WolfeThis week I am joined by Mindfulness Practitioner Megan Wolfe for a conversation on mindfulness - what exactly it is, why it benefits moms, and how we start to practice mindfulness today. We all feel overwhelmed and stressed out sometimes, but when we learn the tools to manage those often all-consuming feelings and begin to be more present in the moment, we can start to feel lighter in the day-to-day. And if you're anything like me, that is always a welcome transformation!In this episode, Megan and I talk about:Defining mindfulness as awareness + intentionBenefits of...2023-01-0358 min