Weight Training Podcast

Age happens. On the one hand, it is a blessing because it means we are living longer and blessed with another day. On the other hand, it comes with some obstacles. The good news is there are nutrition hacks we can include daily to keep our skin glowing and vibrant! Tune in to today's episode for three tips on maintaining youthful skin! For more fun…

Dysfunctional, disordered, and dieting are words too many of us live in when it comes to food. To finally find a way to eat healthy without sacrificing mental health is a delicate balance, but it can be done! In today's episode, a long-time client and friend of mine is sharing how she said goodbye to dieting and finally found empowered eating! Her …

Keto, Paleo, Atkins, Low Carb, and Sirtfood Diet are among Google's top searched diets in the last 2 years. When you google these diets you will surely get more information than you knew existed! What is healthy eating? And how do you know if your diet is healthy? Before you google the best diet, it is crucial you take a minute to understand how to…

Ever feel like you need a vacation after your vacation? We are in the thick of travel season and that typically means our eating is all over the place. This can leave you tired and exhausted. Today I am diving into my top 5 nutrition tips for healthy eating while you travel. Vacations and trips are opportunities for fun and adventure and you will g…

It takes all the energy you have to get a workout in... but, girl, you won't get the benefits unless you add in the fuel after your sweat session. In today's episode, I am breaking down the NEED TO KNOWS for post-workout fuel. Here is your 4-part rubric to build the best snack after the gym so you can not only recover faster but become stronger. I …

What is food freedom and can I practice it while working toward a goal? This is a hot question and one I am so excited to dive into with you, sister! In a culture where so much is polarized and we are tempted to view things as black or white, today I am breaking down the details on asking you questions to help you along this journey. Next Level Nut…

None of us make it through life exactly as we planned. There are unexpected circumstances that can throw us off our routine, and often times this impacts our healthy habits. My mission today is to help you integrate healthy hacks that are easy, quick, and productive. This episode has 4 hacks to get you back to consistent health habits, no matter ho…

It's my birthday and I am here to celebrate with YOU by dropping a BONUS episode!!! Today I am chatting about 7 nutrition mistakes I have made and how you can avoid them. I am bringing all the vulnerability today and sharing where I have gone wrong in hopes you can avoid doing the same! Don't forget Food Foundations is $100 off through June 30th. E…

How many of you don't know if you are full? Maybe you don't feel hungry? Or perhaps you are hungry ALL the time? The world of biofeedback is invaluable. When we know what to look for and how to interpret the data, it helps us become empowered eaters! In today's episode, we are breaking down the details of biofeedback and how to use it to identify t…

Looking at your weight alone as a marker of success is like looking at the complexity of your body through a pinhole. Today we are broadening that perspective by taking a closer look at body composition. This is the final episode in our SCALE SERIES!!! My hope is that this series has provided you with the permission to detach your measure of succes…

We all have that perfect number we want to reach. If we could just get back to "X" weight... THEN I will be happy. But are you really wanting to spend 90% of your life trying to weigh 5% less? Today the SCALE SERIES continue and I am breaking down how to move past that perfect number. Spoiler alert: Your health goes far beyond your weight. But I ge…

THE SCALE SERIES Continues!!! Is the scale worth all the stress and emotion we give to it? Friends, I am so excited to be continuing this 4-week series breaking down ALL THINGS about the scale. In today's episode, I am sharing 3 TRUTHS about the scale and how you can interpret that number in a way that supports your goals, instead of frustrating yo…

THE SCALE SERIES!!!! It's was a great day... until you stepped on the scale. THAT NUMBER!?!? 😱 When it doesn't meet our expectations we are hit with a tsunami of shame, disappointment, feelings of failure, and all the not-enoughness sets in. Then our motivation to continue healthy eating and moving goes right out the window. Will we ever like the n…

Raise your hand if you feel personally victimized by swimsuit season??? Summer is almost here and with all the fun it brings, it can also highlight any body image insecurities we may have been able to hide during the winter. Swimsuits? Shorts? Tank tops? The warmer weather calls for clothes that expose our skin, AND any body image hang-ups we have …

Today's episode is inspired by YOU! One of our listener's question submissions was SOOO good, I decided to make a whole episode of it! Ms. Sophia, who is 14-years old, asked a really insightful question: How do I not just ditch diet culture, but really heal? And how do I deal with people who are spreading diet culture messages? Today we are unpacki…

There are a million things you have to do in a day... what about the things you want? The things that let your inner awesome shine? Today on the show I have a super special guest for you, Polly Payne! Polly is the founder and CEO of Horacio Printing. Her love language includes luxurious paper and lots of white space. Originally from Fairhope, Alaba…

All-or-nothing thinking is the trap that keeps you stuck! I have a super special treat for you all today! My new friend Sarah Dalton, host of The Peace and Productivity Podcast interviewed me for her show... and she graciously allowed me to share it with all of you! Our conversation was so good that we are continuing it TOMORROW on her show... so t…

Here is a little bonus episode love to kickstart your weekend! May you balance discipline with sprinkles of flexibility. May you indulge and enjoy your fun foods without a side of guilt. May you also find space for some greens in over the weekend to keep your energy high. May you not only find rest this weekend, but my hope is that you RESTORE your…

How many food rules do you have floating around in your head? How much of your energy is spent trying to "be good?" Today we are breaking down how to move away from rigidity and into discipline. These are two very different practices and unpacking the differences is honestly life-changing. If you have ever struggled with food, exercise, or body ima…

Exercise has the power to heal, but can it be a double-edged sword? Today I have a super special guest on the show!! Amy Gardner, fellow RD, certified eating disorder dietitian and a registered yoga teacher, is on the show talking about a hot topic: When exercise moves from medicine to addiction! We are jamming out about the difference between bene…

"I have so much energy I just feel like I can do it all"… said very few people ever. We are constantly stretched to the max between jobs, families, obligations, our own high standards… it wears on us! One of the coolest things about nutrition is that we can use it to biohack our bodies and boost our energy. Not only is it possible, it is necessary.…

Do you feel like you always HAVE TO be doing something productive? Or do you feel guilty when you aren’t accomplishing something?? Fitness adaptations happen after the workout when you rest and recover. This basic principle of sports physiology parallels how we grow and strengthen mentally in the in-between phases of life. There is power in accompl…

Once upon a food story… We all have a story behind our food choices. We all have a history around how we have treated our body. Today, we are hearing Abby’s story. As a working mama who has been through it all with food and body changes, I know so many of you will relate to her journey. Abby shares the radical transformation she went through and ho…

What is Empowered Eating and how do I get there? In today's episode I am breaking down the Empowered Eating Model and sharing two steps to get you started TODAY! You don't need to buy anything, you don't need to sign up for any program, no expensive supplements required... friends you already have the tools you need to eat in alignment with what yo…

Still feeling stuck and can't get started on those changes? Here are 3 ways to finally get started on your health journey and how doing it over the weekend may be your ticket to success! Cheers and happy weekend QUEEN! ~JessOleh Jessika Brown- Registered Dietitian Sports Nutritionist & Intuitive Eating Mentor

Today I have a super special guest on the show, Ilene Smith. She is a somatic experiencing practitioner whose work is rooted in the principles of attachment theory and eastern philosophy. Her jam is helping clients increase their capacity for resilience and joy. Who doesn't what a piece of what she is serving?!?! She is the epitome of strength and …

My most favorite human EVER is on the show today!!! My best friend, my better half, and my husband of nearly 15 years (Patrick) and I are answering questions submitted by YOU! In this episode, we are talking candidly about our relationship, our family and how we make it work even though we are both very (VERY) different people. Tune in to hear us a…

How y'all doing this fabulous Friday?!?! My mission is to support your empowered eating journey and I know that includes a balance of food freedom AND intentional eating. If there is one thing that can derail our empowerment... it is the weekend whiplash with our food. Let's huddle up for a quick pep talk as you walk into your weekend. Before you j…

NOT TODAY SATAN! In this episode I jam out with one of my clients that has let go of food rules and body hate, and unleashed her awesome! Sara found me over the pandemic at the height of an eating disorder that had truly taken over her life. Sara said, “I’ve had enough!” and decided to get help. She purchased the Fuel Her Awesome Food Foundations e…

To my first love: I am sorry I mislabeled you. I am sorry I tried to cut you. I can no longer deny it, I want you and I need you. Can we please be together forever? CARBS + HUMAN = A match made in heaven ♥️ In honor of Valentine's Day I am dedicated today's episode to my first true love: carbohydrates. (It was that or Leonardo DiCaprio 😍). I know o…

On today's show I have a super special guest, Drea Cloak! She is a certified holistic health coach, entrepreneur, and founder of the Balanced Body Blueprint. She is passionate about helping women gain trust in themselves to claim their power and have sovereignty over their bodies (and she is my dear friend since pre-k)! She shares her personal stor…

Do you want food freedom AND at the same time need to improve you health? Do you NOT want to feel constrained by food rules AND at the same time know that something needs to change with your diet and exercise?? Balancing food freedom while improving your health can be confusing! I got your back here friends in today’s episode as we clear this and l…

Anyone else struggle with motivation to exercise? This episode is all about movement and how to foster a healthier relationship with exercise! I want you to fall in love with moving your body. Remember when you were little and would sprint around the playground at school?? Or you would climb the monkey bars at recess with no agenda? Our body was ma…

Today I have a very special guest returning to the podcast: Dr. Erica Castleberry! Dr. Castleberry joins Fuel Her Awesome for a second time to continue our conversation about body image. Last time we chatted about the body image spectrum and coming to a place of "body neutrality". Today we finish the conversation by talking about body positivity! W…

This week we are jamming out on the top 3 nutrition non-negotiables! Before you do anything with your diet, be sure you are doing these 3 things! Everyone’s nutrition needs are unique and while there are so many things that play into someone's health, there are a few basic practices that EVERYONE can do to up their nutrition game. Tune into today's…

HAPPY NEW YEAR! As the year is kicking off we are all looking for ways to make this year the year that we finally accomplish our goals, AND make them stick! What is the one thing we all need to make it happen this year? Tune in to the first episode of 2022 as I spill my personal #1 secret for success and how you can start the year off right and mak…

HERE IT IS! Anyone else notice how food is EVERYWHERE? Do you feel like you are constantly white knuckling it and trying to restrain yourself until you can't take it anymore and then end up binging on all the Christmas treats? Today we are jamming out on 3 ways you can enjoy holiday treats without overindulging. Get ready to feel confident walking …

Welcome to episode number 2 of the Holiday Survival Guide! Today is all about movement. How we can engage in productive movement that's not just productive in the health sense..but productive in the mental health sense. How can we participate in movement that alleviates some of the stress we might we feel over this holiday season? Letting go of som…

Holiday Health Survival Guide // Mini Series Episode #1: How to Handle Holiday Weight Gain Hey friends! This week I am dropping a three part mini series with tactical tips on how to not only survive the holidays, but actually enjoy them! Be on the lookout for the next two episodes dropping on Wednesday and Friday of this week! When it comes to food…

I love a powerful testimony. On today's episode I am talking with Paula Deoebrich from Happea Nutrition, a private nutrition practice in New York City. Before starting her journey towards becoming a dietitian, she worked as a model all around the world. This experience allowed her to live in many places around the globe, but with that also came a l…

When you set a goal- it means you have to make a change. To grow, we must move past what is comfortable. Anyone else get stuck here? Normally, we resist change because we sense an impending loss of control and uncertainty about the "what ifs" of the future. These "what ifs" can be positive, or negative. Typically, our mind gravitates toward the neg…

It's Thanksgiving week! Many of us feel a mixed bag of emotions around the holiday season and some of that stress comes from not being sure how to approach food. This time of year can be difficult when we are trapped in the all or nothing mindset when it comes to food, and having control can sometimes feel impossible. Girl, I have been there...you …

Can You Have It ALL? The question we ask. The question that often leaves us envious of others and trapped in competition and comparison. Health, career, parenting, strong relationships- what does it mean to have it all and how do we get there? Today on the show I am jamming out with one of my besties Stef Gass. We are talking all about redefining s…

Meet Jane. Jane has been an avid dieter for years. Weight watchers, keto, macros, myfitnesspal… you name it she has done it! Jane is also a superwoman: mom, successful career woman, and leader. I met Jane after she came to the realization that she wanted to lose weight, but didn’t have the energy and/or time to put into it like she used to. She wou…

Hey Awesome! Yeah, you! I know... You're ready to stop falling into diet culture traps and finally put together a realistic plan on how to boost your energy and find food freedom! You feel stuck because you can’t quite kick the chocolate habit. The whole body love thing isn’t quite getting the job done… Or maybe you’re at an impasse because you pus…

Hey friends! Today I am having a candid conversation with registered dietitian, Tricia Stefankiewicz. We talk about what exactly is going on in our bodies when we start to enter the premenopausal and menopausal stages in life. It's not glamorous, but we all go through it! Tune in to today's episode to learn ways to mitigate some of the not so fun t…

In this weeks episode we get insight into what body image is like for men. If you are a mom of boys like I am, or even an aunt, grandma, teacher, or sister...you need to listen to this episode! My guest this week is the fabulous Mike Doran, he has a degree in nutrition, currently working on his masters in nutrition and on his way to becoming a Regi…

What is the story with eggs? Are they good for you? What about their cholesterol? In today's episode we are settling the great egg debate once and for all! And we won't stop there! I am sharing my top 3 egg HACKS. How to max out the nutrition content AND make them super delish! Warning: Listening may cause a sudden urge to make breakfast. Cheers an…

Here is your monthly Motivation Makeover! I am so excited to have Kim Payne, LPCC back on the show today for our monthly motivation kick in the butt! Today she is breaking down confirmation bias and helping us UNSTUCK ourselves! We are talking all about how we are afraid of failure and success, which often keeps us paralyzed in negative thought pat…

Does your diet allow you to go to happy hour?! What about enjoying your kid's birthday party? Or weekend getaways with friends? Today we are on a search for science and sustainability in popular diet trends. A lot of the time, food is more than just fuel, it is a way to connect with friends, family, and yourself! It's important to take these things…