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Momentum VitaminsThis Looks Like Discipline to You, But It Feels Like Freedom to MeToday’s episode picks up where we left off with personal boundaries—and zooms in on one of the most common places they’re tested: food environments and social pressure.If you’ve ever said “no thanks” at a party and suddenly felt like the buzzkill, this one’s for you.Inside, we unpack:Why choosing yourself isn’t rude—it’s respectScripts for handling food pressure with kindness and confidenceA powerful client story on perfectionism, people-pleasing, and taking ownershipThe shift from explaining your choices… to standing in themBecause what might look like discip...2025-08-0426 minMomentum VitaminsPersonal Boundaries: Get Them!Most of us don’t struggle because we don’t know what to do for our health. We struggle because we won’t protect the space to actually do it.This week on Momentum Vitamins, we’re diving into a topic I live, coach, and fiercely believe in: personal boundaries.Inspired by a real-life client story, this episode unpacks what happens when we let other people’s plans override our own—and how reclaiming your space, your schedule, and your standards is the most loving thing you can do for yourself.If you...2025-07-2829 minMomentum VitaminsMacro Goals & Mindset Shifts: Rhonda's StoryThis week on Momentum Vitamins, we’re changing it up — and I couldn’t be more excited!! You hear a lot from me as a coach... but today, you’re getting a powerful perspective from the other side of the table.Have you met a person, or worked with one, and thought WOW you just inspire me?! For me, it’s Rhonda — She’s a client, fellow engineer, and a dear friend who’s walking proof that it’s never too late to take back control of your health, your energy, and your life.In this deeply ho...2025-07-211h 10Momentum VitaminsCarbs Aren’t the Villain—They’re the VehicleThe Secret Sauce to Gains If you grew up fearing carbs—counting, cutting, or completely avoiding them—you’re not alone. We were told carbs were the enemy. But here’s the truth: you don’t need to cut carbs to get lean. In fact… you probably need more of them.In this episode, I’m breaking down the myths that diet culture handed us about carbs—and walking you through how to actually use them to build muscle, feel energized, support your hormones, and finally feel like yourself again.Whether you’re...2025-07-1444 minMomentum VitaminsMaintenance isn't the Finish Line: It's the LaunchpadYou hit your goal. You're eating more. You're not gaining… but you’re not losing either. So what now?In today’s episode, we’re diving into the most underrated phase of nutrition: maintenance. It's the quiet middle ground between cutting and building—where your body finally gets to breathe, recalibrate, and recover.But here’s the thing: maintenance isn’t just where you pause—it’s where you prepare for your next big leap.We cover:What maintenance really means (hint: it’s more than just the scale)How to tell if you’re th...2025-07-0745 minMomentum VitaminsLeading by Example: Navigating Nutrition with KidsIn today’s episode, we’re diving into one of the most heartfelt and foundational topics for parents—how we model healthy habits and talk to our kids about food and nutrition. Whether you're raising daughters, sons, or both, you’ve probably already seen how different those experiences can be—and how early the seeds of body image and food beliefs start to form.I share the exact language I use with my own kids when it comes to exercise, food choices, and even weighing and measuring my meals. You'll hear how I shift the focus toward strength...2025-06-3033 minMomentum VitaminsThe Power of Protein: Why This Macro Is More Than a BuzzwordIt’s the word that never doesn’t come up…Whether your goals are fat loss, muscle gain, or just feeling your best—protein is always in the conversation.In this episode of Momentum Vitamins, we’re breaking down exactly why this one macronutrient pulls so much weight (literally). From muscle repair and metabolism to hormones, hunger, and immune support—protein is the unsung hero of your daily nutrition.You’ll learn:What protein actually does in the body (it’s more than just gains)Why it matters in every phase—deficit, maintenan...2025-06-2336 minMomentum VitaminsHold On, I Need a Momentum: Learning Self-GraceSometimes it’s not the big breakdowns that shake us—it’s the tiny interruptions. The moments where we had a plan that didn’t happen. An indulgence that threatens to throw off our macros. We hit snooze and skipped a workout.In this episode, I share a real-life blip that could’ve (okay fine, by could’ve I mean TOTALLY DID) spiraled into frustration stopping me dead in my tracks. Luckily, I paused with some help from my husband (he’s the real MVP of this story), created a new plan, and I moved past it. It made me rea...2025-06-1631 minMomentum VitaminsOwning Your Influence: Unlocking Health through Focused EnergyIn this episode of Momentum Vitamins, we dig deep into what true, sustainable health really means — and why it’s about so much more than numbers on a scale. You’ll learn about the six pillars of holistic (or “deep”) health, how to evaluate where you’re thriving and where you’re stuck, and the life-changing concept of the “sphere of control.” I also share a personal story from my engineering career — the best advice I ever received — and how it shaped the way I coach clients, lead teams, and approach everyday chaos. This episode is your guide to letting go of the unco...2025-06-0941 minMomentum VitaminsLife After the Cut: Maintaining Momentum & Finding Your Sweet Spot!Whether you just wrapped up our Spring into Summer Challenge or crushed a fat loss phase on your own—Congrats! Completing a cut is no small feat. But now what? In this episode, we’re talking all about what comes after a fat loss phase. This week we break down two powerful (and practical) strategies for transitioning out of a cut—so you can maintain your results, protect your metabolism, and keep building momentum. From reverse dieting to mindful eating, you’ll walk away with a clear game plan to support your next season of health. If you’re re...2025-06-0237 minMomentum VitaminsFueling Your Workouts: Smart Eating for Better ResultsLast week, we talked about how your workouts are nutrition’s best friend — and this week, we’re taking that friendship to the next level. Once you’ve built a solid training routine, the next step is learning how to fuel your body around those workouts to actually see and feel the results you’re working for.Whether you're hitting the gym at sunrise, sneaking in a session after work, or juggling a packed schedule — fueling well doesn’t have to be complicated. In today’s episode, I’m breaking down what to eat before and after y...2025-05-2640 minMomentum VitaminsWorkouts: Nutrition's BFF (And the Secret to Unlocking your Goals)We usually talk food first around here—but what if the changes you’re craving (more energy, lean muscle, fat loss) aren’t just about what’s on your plate? What if it’s time to call in nutrition’s best friend: movement.In this episode, we break down:What the 80/20 rule really means (and what it misses)Why certain workouts help (or hinder) your goalsThe truth about fat loss, muscle gain, and body recompositionHow to make fitness fit—no matter how busy you areThink of nutrition as your foundation—but workouts? The...2025-05-1927 minMomentum Vitamins5S Your Nutrition: Outsmart Willpower with a System That WorksThis episode starts with a Mother’s Day gift—a giant cabinet. But it wasn’t just furniture. It became what my client proudly calls her “nutrition dresser”—a beautifully organized, macro-based food system that made healthy eating visible, simple, and family-inclusive.And when she told me about it, I realized: this is more than a personal win—it’s a full-blown 5S system straight out of lean manufacturing.In today’s episode, I walk you through how to apply the 5S method to your nutrition setup so that fueling your body becomes effortless, repeatable, and aligned with y...2025-05-1232 minMomentum VitaminsMomentum on the Move: Travel without Ditching Your Nutrition GoalsIn this episode, I’m fresh off a spring break hiking trip and sharing exactly how I travel without tossing my nutrition goals out the window. From mindset shifts to road trip snack hacks, I walk you through how I stay grounded without being rigid. We’re talking protein-forward meals, hydration habits, and how to pick indulgences without the guilt spiral. You’ll also hear the exact strategies I use to bounce back after a trip—because it’s not about perfection, it’s about keeping your momentum, even when life takes you off your normal path. 2025-05-0539 minMomentum VitaminsIt’s Not YOU — It’s Your Mindset: Shifting How You Think About Healthy EatingThis week, we’re flipping the script on one of the biggest misconceptions in health and nutrition: that YOU are the problem, and you need more willpower to eat healthy. The Truth is, you probably don’t have a knowledge problem—you have a mindset problem. Which is actually really good news because mindset is something we can learn to shift.In this episode, I’m walking you through the exact mindset shifts that can turn healthy eating from something that feels overwhelming and restrictive into something that feels natural and empowering....2025-04-2833 minMomentum VitaminsWhat It’s Really Like to Work with a Nutrition CoachEver wondered what it’s actually like to work with a nutrition coach? In this episode, I’m breaking down the real deal—not just the “Instagram highlight reel.” Whether you're considering coaching but feel nervous, have some previous coaching PTSD, or you're already a client and want a little behind-the-scenes validation, this one's for you.We’ll unpack the most common fears and misconceptions people have when they think about hiring a coach. You’ll learn how coaching offers structure, strategy, and support through the real-life messy middle—not just when everything is calm and easy.I’ll also g...2025-04-2153 minMomentum VitaminsCut with Confidence - 6 Keys to a successful Fat loss Phase!My friends, we went rouge this week because we just can't miss opportunities when they present themselves! Spring is here, and with it comes a renewed energy to refocus, reset, and move into a fat loss phase with intention. Whether you’re joining us in the Spring Into Summer Challenge or navigating your own cut, this episode is your go-to guide for doing it the right way—without extremes, overwhelm, or burnout!!In this episode, I’m walking you through six foundational principles to set yourself up for a successful short-term fat loss phase. From setting realistic expect...2025-04-1419 minMomentum VitaminsCheck Your Expectations at the Door: Sustainable Results Take Time!This episode is your honest reminder (or wake up call) that real change doesn’t happen overnight—and if it does, it probably won’t last!! We’re diving into what to STOP expecting and what to START embracing instead: realistic goals, small wins, and a journey that actually fits your life🙌🏼 Whether you're kicking off a new cut phase or just getting serious about your health, this episode will help you stay grounded and forward-focused!2025-04-0735 minMomentum VitaminsDitch the Scale: It Kind of, Sort of, Doesn’t Really Matter!If the scale has ever made you feel like you’re failing, this episode is for you.You step on the scale, expecting to see progress… but the number hasn’t moved—or worse, it’s gone up. Sound familiar? What if I told you that number isn’t telling the full story? Yet, so many of us still use it as the ultimate progress tracker… when in reality, it’s one of the least reliable ways to measure success.In this episode, we’re uncovering:✅ Why the scale fluctuates (and why it’s not a s...2025-03-3132 minMomentum VitaminsRevving up your Engine: How to get your Metabolism firing on all Cylinderss your metabolism really to blame for stalled progress—or is it just misunderstood? In this week’s Momentum Vitamin, we’re shifting gears (yes, pun fully intended) and diving deep into the science behind your body’s engine: your metabolism. Whether you’re hitting a plateau, stuck in a cycle of low calories with little results, or just want to understand how to fuel your body better, this episode breaks it all down.I’ll walk you through what metabolism actually is, how it works, and why eating more—not less—might be the exact thing your body needs...2025-03-2441 minMomentum VitaminsThe Biggest Macro Tracking Mistakes & How to Dial in Accuracy for Better Results!Are you unknowingly sabotaging your progress with small macro tracking mistakes that lead to big impacts on your results? In this episode, we’re diving into the most common pitfalls—like inaccurate portion sizes, forgetting hidden calories, and relying too much on "guesstimating". I'll break down the science behind precise tracking, share real world examples, and give you simple fixes to dial in your accuracy for better results. If you're serious about seeing progress, this is a must-listen!! 2025-03-1731 minMomentum VitaminsTaming the Crave: How to reduce Food Noise & Build Food Freedom!Ever feel like your cravings are controlling you instead of the other way around? In this episode, we're breaking down the science behind food cravings—why they happen, how to tell the difference between cravings and real hunger, and most importantly, how to manage them without feeling deprived! I’ll share practical strategies to quiet the 'food noise,' make mindful choices, and create a sustainable approach to cravings that promotes true food freedom! If you’ve ever battled an intense urge for sweets, salty snacks, or just something you can’t quite resist, this one's for you!2025-03-1041 minMomentum VitaminsFrom Fear to Freedom: Confidently Navigating Macros away from Home!Eating out, attending social events, or traveling can feel overwhelming when you're trying to stay on track with your nutrition goals. The fear of losing progress or making the "wrong" choice can take the joy out of these moments—but it doesn’t have to be that way!In this episode, we’re breaking down practical strategies to help you confidently navigate meals away from home while still honoring your macro goals. You’ll learn: How to approach eating out without stress or guiltThe biggest mistakes people make when trying to "save" calories for laterSimple strategies to estima...2025-03-0328 minMomentum VitaminsDecoding Nutrition labels: Your golden ticket to smarter eating!We are back again with another Momentum Vitamin! This week we are talking all about Nutrition Labels! Utilizing nutrition labels is your golden ticket fundamental to ensure you're making educated purchases and stocking your kitchen with the best foods to support your goals! Get ready to deep dive:Fun Facts (one might shock you on the % of wiggle room our food manufacturers have on values stated!)What key things to look at and how to make labels work for you! How to determine if a food has good nutrition content? (Trick question... it DEPENDS!) 2025-02-2423 minMomentum VitaminsEat the Rainbow: Balanced Plates & Less Processed foods!In this week's episode we are covering two terms that I reference quite often in discussions with clients which are "Balanced Plates" and "Less Processed Foods"! We love to see a variety of energy sources throughout the day in our Balanced Plates, and while we love focusing on whole foods sometimes Less Processed foods are necessary. So let's break down what that means and how to make better choices when we use them! 2025-02-1721 minMomentum VitaminsFail to Plan, Plan to Fail: the Power of Creating a Meal PlanEvery week we walk in to without a strong game plan for meals can be the make or break difference between seeing results or not! This is one of the first critical topics I cover with clients to help them build and create a structure around the types of meal plans that can work well with their individual lives. From choosing your meal prep style and creating trusty recipe rotations, to staple shopping lists and on-hand inventory... we cover it all! 2025-02-1214 minMomentum VitaminsWelcome to Momentum Vitamins!2025-02-1200 minMomentum Vitamins0: Momentum Vitamins Intro!Welcome to the Momentum Vitamins podcast! Let's kick start this journey with a quick little self introduction. FUN FACT: I started this podcast for my nutrition clients as a fun, easy way to share more in-depth information with them of different topics and tools to create a simple, forward focused approach to their nutrition journey. As I shared this on social, I quickly realized more people were willing, and wanting, to join and listen. So we are bringing Momentum Vitamins to the masses! Today is all about sharing a little bit of my own background, who I am, and...2025-02-1208 min
Lead with LevityWHY CHANGE IS SO HARD (Part 2)Send us a textThis episode is the second part of a two-part series with Megan Laudick, co-host of the Catalytic Mindset podcast. Here are some key points that you wouldn't want to miss:“Practice makes progress”Tips to optimize your day, time and energy.How to be the best version of yourself?What is self-care all about? Importance of having time for mental clarity.Tips and tools to recenter your energy.A Levity Model - full being fun, uplifting, and light.Are you welcoming opportunities to be silly?Mindfulness and Meditation: What you need to knowU...2022-12-0535 minLead with LevityWHY CHANGE IS SO HARD (Part 1): Recognizing 3 Factors that Hold People BackSend us a textWhat holds people back from making meaningful changes in their lives and at work? Find out today! This is a two-part series with Megan Laudick, co-host of the Catalytic Mindset podcast. You'll enjoy this one! Key Takeaways: The three F's that hold people back from making meaningful changesIf you're in a management position “What can you bring to the team?”How can we make things happen, but in a sustainable way?Why it's important to allow yourself to rest?Why Lead with Le...2022-11-2136 min