Taking a break from my normal podcast programming to share our story and common questions about… Why after 4 years, we’re leaving Bali and what’s next! We’ve lived abroad for over 7 years now, and feel fortunate enough to have been welcomed by the Balinese and able to call this island “home” for the majority of that time. It’s been the best journey of our lives and at the same time, we’re ready for the next chapter. If you’re curious about Bali or this journey, take a li...
Apr 8
22 min
You’d get an “A+” on your form in any group fitness class… But now you want to go beyond basic form and create a muscle stimulus with each rep. In this episode, I’m breaking down the 6 training mistakes I see every single week (even in experienced lifters) that are holding you back from taking your training and muscle gains to the next level. And exactly how to fix them so your effort finally reflects in your physique. We cover: • Why too much exercise variety is killing your progress • The...
Apr 1
20 min
The first 80% of effort gets you healthy. The final 20% is what makes you look fit. Most women I work with can get to that “lean, healthy” range (~25% body fat ~75% lean muscle mass) without much friction. But getting to that next level 20%/80%, where you look toned, defined, and like you lift? That’s where things feel harder and where people who have always been fairly healthy, get stuck. In this episode, I’m breaking down what that final 20% actually looks like and why it feels so di...
Mar 25
13 min
See how Natalie embraced her "fit chick" identity which led her to building muscle, shedding 22 pounds, and gaining newfound confidence. This episode dives into the mental shifts that led to her physical transformation and offers insights for anyone looking to redefine their self-image. • The joy of building muscle over “skinny” • Working through gym shyness • Unlocking new levels in Pole with added strength • Overcoming people pleasing • Macros vs. calories Book a Consultation ...
Mar 19
54 min
A calorie deficit is simple in theory but nuanced in application — and if it isn’t working, it almost always comes down to one thing: you’re not actually in a deficit consistently. The tricky part is there are many situations where you think you’d be in a deficit… but you’re not. I coach so many go getter ladies who are doing everything right, but still miss this, I’ve gotten tracked in this myself too! In this episode, I’m breaking down the 7 most common reasons a calorie deficit stops wor...
Mar 11
18 min
You're either tracking every gram like your coach is grading you, or you're seeing how much you can get away with and still make progress. Either way, you've probably wondered: how precise do I actually need to be for this to work? In this episode, I'm giving you the exact answer for the women who is already lifting weights. You'll learn: The 3 levels of precision based on where you are (beginner, intermediate, or advanced) What beg. & int. can can get away with, and why ...
Mar 4
23 min
I spent 9 intentional, strategic months building my favorite physique to date. Now, I’ve spent the last 9 months simply living in it. No restriction. No “I should be doing XX better”. Just maintenance calories, PRs in the gym, date nights, bikinis, and feeling strong in my skin. In this episode, we cover: What “life on the other side” actually feels like (2,000+ calories, flexibility, confidence) The mistakes that keep high-achieving women spinning their wheelsThe 3-phase str...
Feb 25
19 min
Do you know your maintenance calories and why they would change? Most ladies who lift don’t, and it’s the missing baseline for energy, hormone health, muscle growth, and sustainable fat loss. In this episode, I’m breaking down what maintenance calories are, realistic ranges for women who train, what determines yours, and how to use them throughout the year so you stop yo-yo dieting and start eating enough to perform and look your best. You’ll learn: Why maintenance is your body’s ...
Feb 18
21 min
I’m convinced that people who ask better questions in the gym grow muscle faster. One of my clients recently sent me a list of very specific questions about her training (the CYS Training Program) like: why she feels a glute exercise in her lower back whether exercise order really matters what RIR actually means when to use grips and more. Once these things are corrected, she’s guaranteed to get more out of the same exact hour she’s already training. ...
Feb 11
22 min
These past few weeks have been rough. Between Bali Belly, a histamine flare during ovulation, travel, and taking care of a stray kitten that ultimately didn’t make it, I felt completely thrown off… physically, mentally, and emotionally. This episode is a very real story time about what life actually looked like during that stretch and why I’m sharing it. What surprised me most wasn’t the chaos, but what didn’t fall apart. Even with no energy, skipped grocery runs, and zero mental ...
Feb 4
26 min
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