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Hot, Healthy, Never Hungry

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The Hot, Healthy, Never Hungry podcast is dedicated to teaching women how to lose weight and get fit for life through simple, science backed approaches to eating and exercise. Each week on this show you can expect bold perspectives on popular nutrition topics, simple tips to help you transform your body alongside relatable weight loss stories. The goal of this podcast is to help you redefine your approach to weight loss so you can lose weight without being deprived, harming your metabolism or hurting your mental health. Host Lauren Hubert MS, RD is a Boston University trained Registered Dietitian who works with women of all ages towards their health and body composition goals. She is the founder of her private practice The Sorority Nutritionist® and teaches her clients her signature approach known as the Hot, Healthy, Never Hungry Method®. Don't forget to follow Lauren on Instagram at @sorority.nutritionist! You can also head to thesororitynutritionist.com to start your journey.
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The Hot, Healthy, Never Hungry podcast is dedicated to teaching women how to lose weight and get fit for life through simple, science backed approaches to eating and exercise. Each week on this show you can expect bold perspectives on popular nutrition topics, simple tips to help you transform your body alongside relatable weight loss stories. The goal of this podcast is to help you redefine your approach to weight loss so you can lose weight without being deprived, harming your metabolism or hurting your mental health. Host Lauren Hubert MS, RD is a Boston University trained Registered Dietitian who works with women of all ages towards their health and body composition goals. She is the founder of her private practice The Sorority Nutritionist® and teaches her clients her signature approach known as the Hot, Healthy, Never Hungry Method®. Don't forget to follow Lauren on Instagram at @sorority.nutritionist! You can also head to thesororitynutritionist.com to start your journey.
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Episodes

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Published 2023-03-16

141. I'm STUCK and not losing weight, what should I do?

22 min
View

When you're trying to change your body and nothing is happening despite thinking you are doing the right things, that feeling of being STUCK can be so discouraging and straight up annoying.

That's why this week's episode is designed to help you go from stuck to starting to see progress. And before you ask, when you are stuck "eating less and moving more" doesn't always work, and is NOT how you overcome truly being stuck. In fact, that approach might just be why you lose weight and constantly gain it back.

You'll learn what a true weight loss plateau is, what being STUCK really means on your weight loss journey means, how to know when you're stuck, and what you can do about it.

WIN A FREE FOOD LOG REVIEW! If you want me to review your food log live on the podcast CLICK HERE.

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When you're trying to change your body and nothing is happening despite thinking you are doing the right things, that feeling of being STUCK can be so discouraging and straight up annoying.

That's why this week's episode is designed to help you go from stuck to starting to see progress. And before you ask, when you are stuck "eating less and moving more" doesn't always work, and is NOT how you overcome truly being stuck. In fact, that approach might just be why you lose weight and constantly gain it back.

You'll learn what a true weight loss plateau is, what being STUCK really means on your weight loss journey means, how to know when you're stuck, and what you can do about it.

WIN A FREE FOOD LOG REVIEW! If you want me to review your food log live on the podcast CLICK HERE.

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Published 2023-03-09

140. WHY the scale is up on a Monday and WHAT to do about it

20 min
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Whether it's Monday morning after a fun weekend or really any day of the week, this episode is going to help you understand WHY the scale is up and WHAT you can do about it.

Whether your weight is spiking because you had a lil too much fun over the weekend or it's up despite really being "on track" - I know it can feel discouraging for any babe who is on a weight loss journey. That's why today's episode is breaking what goes into the number on the scale, how your weight can go up even if you're hitting your calories, my top 3 tips to get back on track if you're bloated and BLAH from the weekend, and most importantly… why one weigh in can't describe your true progress.

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Whether it's Monday morning after a fun weekend or really any day of the week, this episode is going to help you understand WHY the scale is up and WHAT you can do about it.

Whether your weight is spiking because you had a lil too much fun over the weekend or it's up despite really being "on track" - I know it can feel discouraging for any babe who is on a weight loss journey. That's why today's episode is breaking what goes into the number on the scale, how your weight can go up even if you're hitting your calories, my top 3 tips to get back on track if you're bloated and BLAH from the weekend, and most importantly… why one weigh in can't describe your true progress.

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Published 2023-03-02

139. Ask Team TSN Anything

34 min
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This week's episode is with the iconic Team TSN Dietitians Kyndall and Hannah (and me, Lauren) coming to you live from our Team trip to Miami!

I wanted to do a very special episode for you to meet and learn more about the amazing Dietitian team we have to support you ladies inside our programs, in case you haven't had the pleasure to meet them yet! We recap our trip, share what we have been eating, give our top tips to staying on track when traveling, eating out and drinking alcohol… and even discuss the best and hardest parts of our job. You do not want to miss this!

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This week's episode is with the iconic Team TSN Dietitians Kyndall and Hannah (and me, Lauren) coming to you live from our Team trip to Miami!

I wanted to do a very special episode for you to meet and learn more about the amazing Dietitian team we have to support you ladies inside our programs, in case you haven't had the pleasure to meet them yet! We recap our trip, share what we have been eating, give our top tips to staying on track when traveling, eating out and drinking alcohol… and even discuss the best and hardest parts of our job. You do not want to miss this!

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Published 2023-02-23

138. CAITLIN'S STORY: Basic Betch Weight Loss & Losing 35 Pounds!

38 min
View

This week's episode breaks down how Caitlin has lost 35 pounds on her second postpartum weight loss journey by going back to basics and focusing on simple habit changes… and inspires you to do the same!

Caitlin gives it to us real about what diets she's been on before and why they didn't work for her, why calorie counting has helped improve her success with weight loss, how she juggles a busy schedule with the fact that she DOES care about how she looks, and most importantly… why it's important to take the emotion out of losing weight and the scale. Caitlin also has an incredible relationship with food, which will be inspiring for so many of you!

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This week's episode breaks down how Caitlin has lost 35 pounds on her second postpartum weight loss journey by going back to basics and focusing on simple habit changes… and inspires you to do the same!

Caitlin gives it to us real about what diets she's been on before and why they didn't work for her, why calorie counting has helped improve her success with weight loss, how she juggles a busy schedule with the fact that she DOES care about how she looks, and most importantly… why it's important to take the emotion out of losing weight and the scale. Caitlin also has an incredible relationship with food, which will be inspiring for so many of you!

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Published 2023-02-16

137. Can You Lose Weight & Have A Good Relationship With Food?

24 min
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Can you lose weight and have a good relationship with food?

You can know everything you need to know about the science of weight loss, but if you have a bad relationship with food? It can really hold you back from doing what you know you need to do… leading to an endless cycle of getting in your head and disappointing yourself!

That's why in this episode, I'm breaking down if it's possible to lose weight while maintaining or even creating (for the first time ever) a healthy, balanced and happy relationship with food and your body.

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Can you lose weight and have a good relationship with food?

You can know everything you need to know about the science of weight loss, but if you have a bad relationship with food? It can really hold you back from doing what you know you need to do… leading to an endless cycle of getting in your head and disappointing yourself!

That's why in this episode, I'm breaking down if it's possible to lose weight while maintaining or even creating (for the first time ever) a healthy, balanced and happy relationship with food and your body.

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Published 2023-02-09

136. Healthy Fast Food I'd Eat As A Dietitian

28 min
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Here are healthy fast food options that I would eat as a Dietitian at places such as Starbucks, Chick-Fil-A, Taco Bell, Sweetgreen and Chipotle.

Whether you are traveling and are tight on time OR there aren't a lot of food options near you, one day or another you WILL be faced with a food dilemma: You either go to a fast food restaurant OR you just don't eat.

While as a Registered Dietitian I do eat many if not most of my meals at home, I'm not going to lie - I love not cooking and a good ole french fry… which is why today's episode I wanted to share literally what I would eat (and what I typically avoid) when going to fast food restaurants so it can help YOU on your weight loss journey!

In this episode, I give you the examples of drive through and fast casual food restaurants I would eat at, literally what I would order and even share the places I typically avoid, and why.

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Here are healthy fast food options that I would eat as a Dietitian at places such as Starbucks, Chick-Fil-A, Taco Bell, Sweetgreen and Chipotle.

Whether you are traveling and are tight on time OR there aren't a lot of food options near you, one day or another you WILL be faced with a food dilemma: You either go to a fast food restaurant OR you just don't eat.

While as a Registered Dietitian I do eat many if not most of my meals at home, I'm not going to lie - I love not cooking and a good ole french fry… which is why today's episode I wanted to share literally what I would eat (and what I typically avoid) when going to fast food restaurants so it can help YOU on your weight loss journey!

In this episode, I give you the examples of drive through and fast casual food restaurants I would eat at, literally what I would order and even share the places I typically avoid, and why.

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Published 2023-02-02

135. The WORST Diet & Exercise Advice From Trainers

25 min
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This week's episode is going to break down some of the absolute WORST diet and exercise advice your trainer unfortunately may have given you in hopes of losing weight… and why you shouldn't follow it!

I get it. There is so much misinformation and sometimes just plain toxic diet and exercise advice floating around in the weight loss space! I mean I gotta be real, even my clients while working with me sometimes have been told to do very unhealthy things to see progress from someone they thought they could trust.

That's why in this episode I am sharing the 5 WORST pieces of advice that you might have heard from a trainer, a nutritionist, the internet or just someone who doesn't have your best interests in mind. I explain the exact reasons why this guidance isn't rooted in science or your best interest, so let's bust some of these myths, ladies!

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This week's episode is going to break down some of the absolute WORST diet and exercise advice your trainer unfortunately may have given you in hopes of losing weight… and why you shouldn't follow it!

I get it. There is so much misinformation and sometimes just plain toxic diet and exercise advice floating around in the weight loss space! I mean I gotta be real, even my clients while working with me sometimes have been told to do very unhealthy things to see progress from someone they thought they could trust.

That's why in this episode I am sharing the 5 WORST pieces of advice that you might have heard from a trainer, a nutritionist, the internet or just someone who doesn't have your best interests in mind. I explain the exact reasons why this guidance isn't rooted in science or your best interest, so let's bust some of these myths, ladies!

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Published 2023-01-26

134. You Probably Don't Need 200 grams of Protein…

22 min
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If you've ever wondered how much protein you really need to lose weight, this episode is for you!

While most women are told by social media and fitness influencers to eat 1 gram per pound of body weight, this isn't necessary or healthy for everyone. In fact, many women that are told to eat 150 to upwards of 200 grams of protein might actually be unintentionally sabotaging themselves!

That's why in today's episode I break down the art and science of figuring out how much protein you need to eat for fat loss based on your goals, what matters even more than protein when it comes to shedding fat and how to make your protein target realistic so you don't burn out 1 week into your diet plan.

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If you've ever wondered how much protein you really need to lose weight, this episode is for you!

While most women are told by social media and fitness influencers to eat 1 gram per pound of body weight, this isn't necessary or healthy for everyone. In fact, many women that are told to eat 150 to upwards of 200 grams of protein might actually be unintentionally sabotaging themselves!

That's why in today's episode I break down the art and science of figuring out how much protein you need to eat for fat loss based on your goals, what matters even more than protein when it comes to shedding fat and how to make your protein target realistic so you don't burn out 1 week into your diet plan.

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Published 2023-01-19

133. Reverse Dieting Real Talk: What it is & is it even necessary?

25 min
View

Ever hear about reverse dieting on social media but have no idea what it is and aren't sure if you need to do it? This episode is going to break down what reverse dieting is, is it even necessary and who it's for… and who it definitely is NOT for.

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Ever hear about reverse dieting on social media but have no idea what it is and aren't sure if you need to do it? This episode is going to break down what reverse dieting is, is it even necessary and who it's for… and who it definitely is NOT for.

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Published 2023-01-12

132. How to get MORE weight loss results by doing LESS

17 min
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If you're doing all the things but feel like you aren't getting anywhere, I'm here to show you how to see MORE weight loss by doing LESS work so you stop wasting time doing things that never will give you results.

If you feel frustrated because you feel like you deserve weight loss because you're doing "all the things you're supposed to" - I know just how frustrating it can feel. You're not unwilling to put in the work! You just are at your breaking point because your hard work doesn't equal results.

That's why in the first solo episode of 2023, I'm bringing it back to basics! I discuss why I want you to stop doing "all the things" and instead start doing ONLY the right things for weight loss and I chat about the simple steps I want you to take today to see results including how to build balanced meals.

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If you're doing all the things but feel like you aren't getting anywhere, I'm here to show you how to see MORE weight loss by doing LESS work so you stop wasting time doing things that never will give you results.

If you feel frustrated because you feel like you deserve weight loss because you're doing "all the things you're supposed to" - I know just how frustrating it can feel. You're not unwilling to put in the work! You just are at your breaking point because your hard work doesn't equal results.

That's why in the first solo episode of 2023, I'm bringing it back to basics! I discuss why I want you to stop doing "all the things" and instead start doing ONLY the right things for weight loss and I chat about the simple steps I want you to take today to see results including how to build balanced meals.

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Published 2023-01-05

131. DANIELLE'S STORY: How Protein Made Me Lose 100 Pounds

31 min
View

If you have big weight loss goals — I'm talking more than 30, 40 or even 50+ pounds you want to lose… then THIS is the episode for you!

I invited an amazing fit babe momma and teacher named Danielle on the show today to share how she has been able to lose nearly 100 pounds (98 officially the day of this show going live).

Danielle talks about how long it took her to decide to make a change and the moment she decided there was no turning back. She shares just how far she's come from her experiences secretly eating fast food at the height of her weight struggle, to how simple meal planning focusing on calories, balanced meals and of course PROTEIN have been a game changer for her.

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If you have big weight loss goals — I'm talking more than 30, 40 or even 50+ pounds you want to lose… then THIS is the episode for you!

I invited an amazing fit babe momma and teacher named Danielle on the show today to share how she has been able to lose nearly 100 pounds (98 officially the day of this show going live).

Danielle talks about how long it took her to decide to make a change and the moment she decided there was no turning back. She shares just how far she's come from her experiences secretly eating fast food at the height of her weight struggle, to how simple meal planning focusing on calories, balanced meals and of course PROTEIN have been a game changer for her.

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Published 2022-12-29

130. Don't Make These Weight Loss Mistakes in 2023

19 min
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January 1st is almost here so I want to ensure you don't make these common weight loss mistakes in 2023, fit babes!

In a few short days, the clock will strike 12 and we'll be saying goodbye to 2022 and ringing in the New Year! But before you embark on a new dieting journey as part of "new year, new me" - not so fast. When it comes to making huge resolutions to improve how you look, your health and your life… I want to ensure you don't fall for fads or quick fixes that will leave you feeling hopeless and confused.

In this episode, I chat with you about how to harness your New Year's motivation to get results and truly transform your life! I also break down how to navigate the pressure of perfection that comes with January 1st and put in perspective that sometimes doing less is actually more when it comes to losing weight AND keeping it off forever.

I hope you've had a great year, and I can't wait to see what progress you make in 2023!

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January 1st is almost here so I want to ensure you don't make these common weight loss mistakes in 2023, fit babes!

In a few short days, the clock will strike 12 and we'll be saying goodbye to 2022 and ringing in the New Year! But before you embark on a new dieting journey as part of "new year, new me" - not so fast. When it comes to making huge resolutions to improve how you look, your health and your life… I want to ensure you don't fall for fads or quick fixes that will leave you feeling hopeless and confused.

In this episode, I chat with you about how to harness your New Year's motivation to get results and truly transform your life! I also break down how to navigate the pressure of perfection that comes with January 1st and put in perspective that sometimes doing less is actually more when it comes to losing weight AND keeping it off forever.

I hope you've had a great year, and I can't wait to see what progress you make in 2023!

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Published 2022-12-22

129. How to Handle Almond Moms during the Holidays

19 min
View

Even if you haven't heard of the phrase 'Almond Mom' – you may very well know of one in your life or maybe are questioning if you are one yourself.

This episode was inspired by the TikTok trend started when old clips of Yolanda Hadid's communication with her superstar model daughter Gigi Hadid on Real Housewives of Beverly Hills that took the internet by storm. Those video clips sparked an important conversation around how our upbringing with mom's and really ANY family member can impact our relationship with food and even how we "diet" for our dream bodies.

In this episode I talk about how you can successfully navigate the holidays (and every day) with an Almond Mom, what to do when comments can send you in a healthy eating spiral, and unpack how to break this cycle of fad dieting once and for all. I also share advice deep from my heart, because even when it feels like no one wants you to succeed, there is always someone who does – including me!

More description

Even if you haven't heard of the phrase 'Almond Mom' – you may very well know of one in your life or maybe are questioning if you are one yourself.

This episode was inspired by the TikTok trend started when old clips of Yolanda Hadid's communication with her superstar model daughter Gigi Hadid on Real Housewives of Beverly Hills that took the internet by storm. Those video clips sparked an important conversation around how our upbringing with mom's and really ANY family member can impact our relationship with food and even how we "diet" for our dream bodies.

In this episode I talk about how you can successfully navigate the holidays (and every day) with an Almond Mom, what to do when comments can send you in a healthy eating spiral, and unpack how to break this cycle of fad dieting once and for all. I also share advice deep from my heart, because even when it feels like no one wants you to succeed, there is always someone who does – including me!

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Published 2022-12-15

128. Dr. Spencer Nadolsky on Prescription Weight Loss

42 min
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This week I'm joined by Dr. Spencer Nadolsky to cover a hot and often controversial topic: weight loss medications! Dr. Nadolsky is an Obesity and Lipid Specialist Physician who helps us break down the science behind weight loss drugs and how these medications can impact our weight and health – from the scientific and sustainable lifestyle change perspective.

We also dive into why some people have to work harder to lose weight, how certain medications impact weight from birth control to depression medications, and of course the elephant in the room… Ozempic.

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This week I'm joined by Dr. Spencer Nadolsky to cover a hot and often controversial topic: weight loss medications! Dr. Nadolsky is an Obesity and Lipid Specialist Physician who helps us break down the science behind weight loss drugs and how these medications can impact our weight and health – from the scientific and sustainable lifestyle change perspective.

We also dive into why some people have to work harder to lose weight, how certain medications impact weight from birth control to depression medications, and of course the elephant in the room… Ozempic.

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Published 2022-12-08

127. How to Stay ON TRACK When You're OFF your Routine

27 min
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The sprint from December 1st until January 1st is a wild one as we're juggling family, friends, travel, work, events and of course… our weight loss goals. And make no mistake, when holiday traveling or more stress at work hits us hard this time of year, it's easy to have our routines and regular habits disrupted.

Whether it's more meals out because you just haven't had your usual time to plan in advance or work events running into the workouts you previously committed to… it can feel like you're being pulled in so many directions.

You WANT to lose weight, but aren't sure how to juggle all the things you need to do!

That's why in this episode, I am sharing 5 tips you can start implementing TODAY to help you stay on track when your entire routine feels off - that way you can take back control of your health and weight loss journey this holiday season!

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The sprint from December 1st until January 1st is a wild one as we're juggling family, friends, travel, work, events and of course… our weight loss goals. And make no mistake, when holiday traveling or more stress at work hits us hard this time of year, it's easy to have our routines and regular habits disrupted.

Whether it's more meals out because you just haven't had your usual time to plan in advance or work events running into the workouts you previously committed to… it can feel like you're being pulled in so many directions.

You WANT to lose weight, but aren't sure how to juggle all the things you need to do!

That's why in this episode, I am sharing 5 tips you can start implementing TODAY to help you stay on track when your entire routine feels off - that way you can take back control of your health and weight loss journey this holiday season!

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Published 2022-12-01

126. JENNIFER'S STORY: Weight Loss isn't THAT complicated

35 min
View

This week I'm chatting with the incredible fit babe Jennifer who lost an incredible 16 pounds and 5 inches off her belly… and realized (in her words, not mine) that "weight loss really isn't that complicated" inside 90 Day Fit Babe Body!

Jennifer opens up about growing up with her mom's serial dieting and how it impacted her weight and relationship to food throughout the years, how she gained weight as an extremely stressed out mom-of-two, and the moment she made the decision that she wanted to make a change after realizing she was the only person that was going to "save" herself.

Jennifer is an incredible example of focusing on the foundations of weight loss when you feel so lost on your journey, and how you can also make the same transformation too!

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This week I'm chatting with the incredible fit babe Jennifer who lost an incredible 16 pounds and 5 inches off her belly… and realized (in her words, not mine) that "weight loss really isn't that complicated" inside 90 Day Fit Babe Body!

Jennifer opens up about growing up with her mom's serial dieting and how it impacted her weight and relationship to food throughout the years, how she gained weight as an extremely stressed out mom-of-two, and the moment she made the decision that she wanted to make a change after realizing she was the only person that was going to "save" herself.

Jennifer is an incredible example of focusing on the foundations of weight loss when you feel so lost on your journey, and how you can also make the same transformation too!

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Published 2022-11-21

125. 5 Thanksgiving Weight Loss Mistakes

30 min
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When it comes to Thanksgiving, it is THE holiday that is all about food. So of course I had to come in hot to help you get prepped for the foodiest day of the year so you can feel in control, avoid weight gain and most importantly… still enjoy it!

In this episode, I share the 5 biggest mistakes women tend to make on Thanksgiving and what I would recommend doing instead.

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When it comes to Thanksgiving, it is THE holiday that is all about food. So of course I had to come in hot to help you get prepped for the foodiest day of the year so you can feel in control, avoid weight gain and most importantly… still enjoy it!

In this episode, I share the 5 biggest mistakes women tend to make on Thanksgiving and what I would recommend doing instead.

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Published 2022-11-03

124. AMANDA'S STORY: Short Girl Weight Loss

33 min
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How to lose weight and stop making excuses when you're a short babe.

If you're on the shorter side, you know first hand that when you put on weight you can really see it! Which is why in today's episode I wanted to sit down with 90 Day Fit Babe Body alum, Amanda, who at 5'1 has a lot to share on her experience gaining and losing weight as a shorter woman.

Amanda also gets raw and real about weight gain and weight fluctuations, how she started to focus more on how she felt versus the number on the scale and most importantly - how she stopped constantly rewarding herself for doing the bare minimum for her health and diet. She breaks down the exact moment when she realized that she was just working towards the end result on the scale and instead of how to MAINTAIN that end result, and why she needed to stop complaining to actually make a meaningful change.

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How to lose weight and stop making excuses when you're a short babe.

If you're on the shorter side, you know first hand that when you put on weight you can really see it! Which is why in today's episode I wanted to sit down with 90 Day Fit Babe Body alum, Amanda, who at 5'1 has a lot to share on her experience gaining and losing weight as a shorter woman.

Amanda also gets raw and real about weight gain and weight fluctuations, how she started to focus more on how she felt versus the number on the scale and most importantly - how she stopped constantly rewarding herself for doing the bare minimum for her health and diet. She breaks down the exact moment when she realized that she was just working towards the end result on the scale and instead of how to MAINTAIN that end result, and why she needed to stop complaining to actually make a meaningful change.

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Published 2022-10-31

123. Real talk: How to make the holidays healthy

8 min
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Happy Halloween fit babes! In today's final episode of the mini series we brought to the podcast this month (Fit Girl Fall) - I wanted to spend some time helping you ladies prep for Thanksgiving, Christmas and this entire holiday season!

If you've been waiting for the perfect moment and until the holiday season is behind us, I'm here to give you some real talk on how to end the year strong and enter the new year - 2023 - better than how you started.

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Happy Halloween fit babes! In today's final episode of the mini series we brought to the podcast this month (Fit Girl Fall) - I wanted to spend some time helping you ladies prep for Thanksgiving, Christmas and this entire holiday season!

If you've been waiting for the perfect moment and until the holiday season is behind us, I'm here to give you some real talk on how to end the year strong and enter the new year - 2023 - better than how you started.

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Published 2022-10-27

122. Halloween Candy and Weight Loss

8 min
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We're just a few days away from Halloween but let's be real… candy is and has been here this entire spooky season! So if it's been hard for you to resist the temptation of candy and you're wondering how FUN foods like your favorite chocolate bar fits into a weight loss plan - this episode is for you.

In today's episode I talk about eating foods when it's "worth it", taking accountability for your actions and how to fit in FUN foods even as you're losing weight – because THAT is the Fit Girl Fall mindset!

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We're just a few days away from Halloween but let's be real… candy is and has been here this entire spooky season! So if it's been hard for you to resist the temptation of candy and you're wondering how FUN foods like your favorite chocolate bar fits into a weight loss plan - this episode is for you.

In today's episode I talk about eating foods when it's "worth it", taking accountability for your actions and how to fit in FUN foods even as you're losing weight – because THAT is the Fit Girl Fall mindset!

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Published 2022-10-24

121. 8 Tips to Get Your Sh*t Together: Social Eating

11 min
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One of the hardest (but also most fun) parts about Fall and the entire holiday season is that there are many social events involving food. From alcohol, appetizers, decadent dinners and delicious desserts - even if you don't have control over the menu it doesn't mean you're immediately off track!

So in this Fit Girl Fall minisode, I have 8 quick tips on how to get your sh*t together when eating out to help you stay on track while also prioritizing losing weight (and even maintaining your weight) this time of year.

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One of the hardest (but also most fun) parts about Fall and the entire holiday season is that there are many social events involving food. From alcohol, appetizers, decadent dinners and delicious desserts - even if you don't have control over the menu it doesn't mean you're immediately off track!

So in this Fit Girl Fall minisode, I have 8 quick tips on how to get your sh*t together when eating out to help you stay on track while also prioritizing losing weight (and even maintaining your weight) this time of year.

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Published 2022-10-20

120. Sick Season Weight Loss

13 min
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With everything that comes with the fall season, it's so easy to get struck down with sickness and it can totally derail your weight loss plan!

There's nothing worse when you want to eat away your sickness or you feel like eating nothing at all, so in this minisode for Fit Girl Fall, I'm sharing my top tips to stay on track, and most importantly get healthy!

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With everything that comes with the fall season, it's so easy to get struck down with sickness and it can totally derail your weight loss plan!

There's nothing worse when you want to eat away your sickness or you feel like eating nothing at all, so in this minisode for Fit Girl Fall, I'm sharing my top tips to stay on track, and most importantly get healthy!

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Published 2022-10-17

119. How to get more active in Fall

12 min
View

In this mini episode for Fit Girl Fall, I share with you the simple strategies I've used to keep moving and stay active as the colder months are creeping in. Whether you're ready to bundle up and embrace the cold weather or you're wanting to hide from the cold and get your daily steps and movement done indoors - this episode is filled with ideas, strategies and tips to get moving this time of year so you can stay on track with weight loss!

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In this mini episode for Fit Girl Fall, I share with you the simple strategies I've used to keep moving and stay active as the colder months are creeping in. Whether you're ready to bundle up and embrace the cold weather or you're wanting to hide from the cold and get your daily steps and movement done indoors - this episode is filled with ideas, strategies and tips to get moving this time of year so you can stay on track with weight loss!

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Published 2022-10-13

118. Buy the NEW JEANS!

9 min
View

When should you buy new clothes when you're losing weight?

With the change in season comes a change in wardrobe! But real talk - it can feel really disheartening when you can't fit into so many clothes in your closet… especially your jeans. That's why in this episode I'm breaking down how to approach Fall fashion when you are not feeling your hottest (yet) as you are on your weight loss journey, and give you tips to celebrate your style no matter your size or the season!

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When should you buy new clothes when you're losing weight?

With the change in season comes a change in wardrobe! But real talk - it can feel really disheartening when you can't fit into so many clothes in your closet… especially your jeans. That's why in this episode I'm breaking down how to approach Fall fashion when you are not feeling your hottest (yet) as you are on your weight loss journey, and give you tips to celebrate your style no matter your size or the season!

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Published 2022-10-10

117. 10 Tips for Tailgating

11 min
View

If you're tailgating in the new sports season, how can you stay on track with your weight loss goals!?

In today's episode I give you my top 10 tips for tailgating if you're trying to stay on track with your healthy eating routine while also balancing in some Fall fun!

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If you're tailgating in the new sports season, how can you stay on track with your weight loss goals!?

In today's episode I give you my top 10 tips for tailgating if you're trying to stay on track with your healthy eating routine while also balancing in some Fall fun!

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Published 2022-10-06

116. Pumpkin Spice Progress: Seasonal Swaps

10 min
View

Today's episode is all about how to approach Starbucks this time of year and I share my top 3 favorite low calorie pumpkin drink swaps that can pack a lot of extra sugar and calories FOR NO REASON!

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Today's episode is all about how to approach Starbucks this time of year and I share my top 3 favorite low calorie pumpkin drink swaps that can pack a lot of extra sugar and calories FOR NO REASON!

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Published 2022-10-03

115. Don't FAIL for Fall

11 min
View

How to maximize your weight loss and nutrition during the fall season.

Cozy sweaters, leaves falling from the trees, pumpkin spice lattes… it's fit girl fall baby! For the whole month of October, you'll be getting the TSN podcast twice a week to help guide you stay on track as the weather changes and FUN fall foods are tempting us all.

In this episode, I help you get into the mindset of being a fit girl during fall, what you need to watch out for, some key tips to take with you in order to stay on track, and most importantly how to fit those fun fall flavors like pumpkin pie and apple crisp into your diet.

LINKS:

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How to maximize your weight loss and nutrition during the fall season.

Cozy sweaters, leaves falling from the trees, pumpkin spice lattes… it's fit girl fall baby! For the whole month of October, you'll be getting the TSN podcast twice a week to help guide you stay on track as the weather changes and FUN fall foods are tempting us all.

In this episode, I help you get into the mindset of being a fit girl during fall, what you need to watch out for, some key tips to take with you in order to stay on track, and most importantly how to fit those fun fall flavors like pumpkin pie and apple crisp into your diet.

LINKS:

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Published 2022-09-29

114. Weight Loss Works if YOU Work it

19 min
View

How to stop getting in your own way and actually stick to your diet and exercise plan to lose weight.

Often, when it comes to weight loss (or just life!) it's not external factors holding you back from achieving your goals… it's actually you. When you have all the knowledge and logic to know how to eat and exercise for your goals, why is there always something stopping you?

That's why in this episode I am here to help you take action and stop this vicious cycle because girlfriend… you know you can achieve your goals, you just need to put in the work! To help you break through everything that's holding you back, I also share the 3 most important questions to ask yourself if you know what to do, but you're just not doing it.

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How to stop getting in your own way and actually stick to your diet and exercise plan to lose weight.

Often, when it comes to weight loss (or just life!) it's not external factors holding you back from achieving your goals… it's actually you. When you have all the knowledge and logic to know how to eat and exercise for your goals, why is there always something stopping you?

That's why in this episode I am here to help you take action and stop this vicious cycle because girlfriend… you know you can achieve your goals, you just need to put in the work! To help you break through everything that's holding you back, I also share the 3 most important questions to ask yourself if you know what to do, but you're just not doing it.

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Published 2022-09-22

113. 4 reasons why weight loss feels scary and why this time can be different

20 min
View

How to overcome your weight loss fears and see real change when you've failed every fad diet you've been on before!

Weight loss can feel so scary and intimidating whether or not you've ever tried to follow a diet plan before! You might be desperate for results, have hella motivation to finally achieve your dream body and envision how confident you'll feel once you lose that 10, 20 or 30+ pounds down on the scale… but let's be real – for some women you still might be so scared that you don't know how to start.

That's why on today's episode I'm here to break down the 4 reasons why weight loss can feel so darn scary that I've seen firsthand with clients over the years, and give you tangible reasons why even if you're intimidated by starting a diet plan that you actually have nothing to worry about!

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How to overcome your weight loss fears and see real change when you've failed every fad diet you've been on before!

Weight loss can feel so scary and intimidating whether or not you've ever tried to follow a diet plan before! You might be desperate for results, have hella motivation to finally achieve your dream body and envision how confident you'll feel once you lose that 10, 20 or 30+ pounds down on the scale… but let's be real – for some women you still might be so scared that you don't know how to start.

That's why on today's episode I'm here to break down the 4 reasons why weight loss can feel so darn scary that I've seen firsthand with clients over the years, and give you tangible reasons why even if you're intimidated by starting a diet plan that you actually have nothing to worry about!

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Published 2022-09-15

112. 5 things I wish I knew when I started my weight loss journey

20 min
View

It's no secret that what inspired me to become a Registered Dietitian was my own hot mess weight loss journey after I gained 20 pounds my freshman year of college! However when I first began my weight loss journey, I was doing a whole lot of crazy stuff in order to achieve my goals. In fact, so many of my mistakes are the exact opposite of what I preach to you ladies on the TSN Podcast.

That's why in this episode, I reveal all and tell you the 5 things I wish I knew when I started my weight loss journey, so you don't have to make the same mistakes I did!

Kick off your weight loss the right way… by doing it the hot and healthy way! Join the TSN membership at thesororitynutritionist.com/membership today!

PS - If you love this show, I would be forever grateful if you left a rating/review on whatever platform you listen to the show on so it can reach more amazon women like you!

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It's no secret that what inspired me to become a Registered Dietitian was my own hot mess weight loss journey after I gained 20 pounds my freshman year of college! However when I first began my weight loss journey, I was doing a whole lot of crazy stuff in order to achieve my goals. In fact, so many of my mistakes are the exact opposite of what I preach to you ladies on the TSN Podcast.

That's why in this episode, I reveal all and tell you the 5 things I wish I knew when I started my weight loss journey, so you don't have to make the same mistakes I did!

Kick off your weight loss the right way… by doing it the hot and healthy way! Join the TSN membership at thesororitynutritionist.com/membership today!

PS - If you love this show, I would be forever grateful if you left a rating/review on whatever platform you listen to the show on so it can reach more amazon women like you!

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Published 2022-09-08

111. Don't Get Cocky with your Calories

19 min
View

How to keep the momentum going once you've lost your first few pounds.

Ladies, I'm bringing you some tough love in this episode and I PROMISE you, wherever you are in your journey… you need to hear it.

When you start seeing some weight loss results on the scale that you've been dreaming of for so darn long, it can become so easy to fall off your plan - and get cocky - leading you to sabotage yourself! In this episode I explain exactly how you can keep it humble with your weight loss game plan, stick to your calories and keep the momentum going so you can keep showing up consistently to actually achieve your goals.

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How to keep the momentum going once you've lost your first few pounds.

Ladies, I'm bringing you some tough love in this episode and I PROMISE you, wherever you are in your journey… you need to hear it.

When you start seeing some weight loss results on the scale that you've been dreaming of for so darn long, it can become so easy to fall off your plan - and get cocky - leading you to sabotage yourself! In this episode I explain exactly how you can keep it humble with your weight loss game plan, stick to your calories and keep the momentum going so you can keep showing up consistently to actually achieve your goals.

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Published 2022-09-01

110. 5 Reasons Why You Don't Look Like You Workout

23 min
View

Are you nailing your workouts in the gym, eating the healthiest in your entire life but you're not seeing your body change?

One of the most common struggles I see in women like you is when you're putting in the work, going to the gym every day but you're not seeing the body transformation you're working towards. That's why in this episode, I'm going through the top 5 reasons you might not be seeing this progress, and what you can do about it.

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Are you nailing your workouts in the gym, eating the healthiest in your entire life but you're not seeing your body change?

One of the most common struggles I see in women like you is when you're putting in the work, going to the gym every day but you're not seeing the body transformation you're working towards. That's why in this episode, I'm going through the top 5 reasons you might not be seeing this progress, and what you can do about it.

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Published 2022-08-25

109. Calorie Tracking versus Macro Tracking for Weight Loss

17 min
View

One of the most common misunderstandings when it comes to nailing down your nutrition for fat loss is what is better: calorie tracking or macro tracking? Well if you're confused, that's exactly what I'm breaking down in today's episode for you.

This week I explain what is the difference between calorie tracking and macro tracking, who it's best for and how to start implementing these approaches on your fitness journey to see results faster.

If you are starting to realize you eat healthy but you don't have a straight to the point roadmap to ensure you're doing the right things, you've come to the right place! Inside 90 Day Fit Babe Body we help you set up a personalized game plan based on where you're at now so it fits your lifestyle and really can work for you. Apply here: thesororitynutritionist.com/90dayfitbabebody

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One of the most common misunderstandings when it comes to nailing down your nutrition for fat loss is what is better: calorie tracking or macro tracking? Well if you're confused, that's exactly what I'm breaking down in today's episode for you.

This week I explain what is the difference between calorie tracking and macro tracking, who it's best for and how to start implementing these approaches on your fitness journey to see results faster.

If you are starting to realize you eat healthy but you don't have a straight to the point roadmap to ensure you're doing the right things, you've come to the right place! Inside 90 Day Fit Babe Body we help you set up a personalized game plan based on where you're at now so it fits your lifestyle and really can work for you. Apply here: thesororitynutritionist.com/90dayfitbabebody

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Published 2022-08-18

108. How to simplify your eating for weight loss

19 min
View

If there is one thing I know it's this… us women overcomplicate how to eat to lose weight! We overthink every food choice and follow complicated food rules when in reality, weight loss takes hard work but shouldn't be this darn HARD to achieve!

That's why in this episode I explain how to simplify how you eat for weight loss by focusing on the biggest bang for your buck: balanced meals. I share what exactly is a "balanced plate" for weight loss, 3 super simple examples of balanced meals for fat loss, and why this is the most effective way to meet your weight loss goals… and sustain your results for life!

If you are so overwhelmed with what you need to do to lose weight that you don't even know where to start, what to do or how to get going – this is why I created 90 Day Fit Babe Body. I help women relearn how to eat balanced and healthy for weight loss.

Click here to apply for 90 Day Fit Babe Body: thesororitynutritionist.com/90dayfitbabebody

More description

If there is one thing I know it's this… us women overcomplicate how to eat to lose weight! We overthink every food choice and follow complicated food rules when in reality, weight loss takes hard work but shouldn't be this darn HARD to achieve!

That's why in this episode I explain how to simplify how you eat for weight loss by focusing on the biggest bang for your buck: balanced meals. I share what exactly is a "balanced plate" for weight loss, 3 super simple examples of balanced meals for fat loss, and why this is the most effective way to meet your weight loss goals… and sustain your results for life!

If you are so overwhelmed with what you need to do to lose weight that you don't even know where to start, what to do or how to get going – this is why I created 90 Day Fit Babe Body. I help women relearn how to eat balanced and healthy for weight loss.

Click here to apply for 90 Day Fit Babe Body: thesororitynutritionist.com/90dayfitbabebody

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Published 2022-08-11

107. Don't "eat less" for weight loss, it's time to eat RIGHT

23 min
View

You may have heard that by eating more, you can actually weigh less… but how does that work with a calorie deficit? Truth is, it isn't just about eating MORE, it's actually about eating RIGHT.

Whether you're coming from a fad diet background or this is your first ever attempt at losing weight, inside this episode I explain what it really means to "eat more to weigh less" and how you can start to implement this concept in your weight loss journey today.

I know how overwhelming weight loss can be, ladies! There is so much information about what to do and how to eat on the internet, and so much of it contradicts each other. That's why I'm here to keep it simple, bring it back to science and help you lose weight with the least amount of "work" so you don't waste your time.

More description

You may have heard that by eating more, you can actually weigh less… but how does that work with a calorie deficit? Truth is, it isn't just about eating MORE, it's actually about eating RIGHT.

Whether you're coming from a fad diet background or this is your first ever attempt at losing weight, inside this episode I explain what it really means to "eat more to weigh less" and how you can start to implement this concept in your weight loss journey today.

I know how overwhelming weight loss can be, ladies! There is so much information about what to do and how to eat on the internet, and so much of it contradicts each other. That's why I'm here to keep it simple, bring it back to science and help you lose weight with the least amount of "work" so you don't waste your time.

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Published 2022-08-04

106. Use Your Weight as Data, Not A Disaster

23 min
View

If you have a sh*tty relationship to the scale, I know how terrifying it can be to weigh in. But the truth is, you don't have to be so scared of the scale!

In this episode, I explain some of the common reasons your weight may fluctuate day to day, why you shouldn't panic if you see the scale go up one day and dive into the super simple things that might be standing in your way of seeing the numbers go down. Plus you'll learn how you can use your weigh-ins as data to figure out how to start seeing the progress you deserve.

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If you have a sh*tty relationship to the scale, I know how terrifying it can be to weigh in. But the truth is, you don't have to be so scared of the scale!

In this episode, I explain some of the common reasons your weight may fluctuate day to day, why you shouldn't panic if you see the scale go up one day and dive into the super simple things that might be standing in your way of seeing the numbers go down. Plus you'll learn how you can use your weigh-ins as data to figure out how to start seeing the progress you deserve.

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Published 2022-07-28

105. Why fat loss is better than weight loss

22 min
View

Do you know the difference between fat loss and weight loss? Truth is, while you do want to lose weight on the scale… one of the biggest mistakes when it comes to transforming how you look is focusing too much on your weight changing on the scale and not enough about seeing your body actually shed fat.

This is why in this episode I'm setting the record straight and breaking down why weight loss and fat loss aren't necessarily the same goals – and how you can start to structure your plan to actually see weight loss AND fat loss at the same time.

By the end of this episode, you'll know why calories, protein and how you train in the gym are key to achieving your dream body, and also know what you can start doing today to see results.

If you feel like you're working really hard but aren't seeing the results you crave and deserve, chances are your plan might need to tweak or even be up-leveled!

More description

Do you know the difference between fat loss and weight loss? Truth is, while you do want to lose weight on the scale… one of the biggest mistakes when it comes to transforming how you look is focusing too much on your weight changing on the scale and not enough about seeing your body actually shed fat.

This is why in this episode I'm setting the record straight and breaking down why weight loss and fat loss aren't necessarily the same goals – and how you can start to structure your plan to actually see weight loss AND fat loss at the same time.

By the end of this episode, you'll know why calories, protein and how you train in the gym are key to achieving your dream body, and also know what you can start doing today to see results.

If you feel like you're working really hard but aren't seeing the results you crave and deserve, chances are your plan might need to tweak or even be up-leveled!

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Published 2022-07-21

104. HOLLY'S STORY: You CAN have toast with breakfast & lose 15 lbs

24 min
View

Fit babe Holly has 3 kids under 5 and is the literal definition of busy! So how did this super mom start losing 1-2 pounds per week and start seeing huge changes to her body composition? With a little TSN magic of course.

I'm so excited to have Holly share her journey to losing 15 lbs with you because even before being a momma Holly struggled with restrictive fad dieting. In fact what brought her to TSN is the fact that she just didn't have the energy to start yet another fad diet that was going to put her favorite foods off limits! As much as she desperately wanted to lose weight, it wasn't worth it to her.

Now Holly is living proof that you can do it all while looking hot and having food freedom!

If you are realizing you deserve to have it ALL - your food happiness and also the body you are motivated to work towards, I'd love to personally support your journey so you can achieve your goals once and for all!

More description

Fit babe Holly has 3 kids under 5 and is the literal definition of busy! So how did this super mom start losing 1-2 pounds per week and start seeing huge changes to her body composition? With a little TSN magic of course.

I'm so excited to have Holly share her journey to losing 15 lbs with you because even before being a momma Holly struggled with restrictive fad dieting. In fact what brought her to TSN is the fact that she just didn't have the energy to start yet another fad diet that was going to put her favorite foods off limits! As much as she desperately wanted to lose weight, it wasn't worth it to her.

Now Holly is living proof that you can do it all while looking hot and having food freedom!

If you are realizing you deserve to have it ALL - your food happiness and also the body you are motivated to work towards, I'd love to personally support your journey so you can achieve your goals once and for all!

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Published 2022-07-14

103. How to stop fad dieting and start flexible dieting

21 min
View

Are you stuck going from diet to diet, and feel like no mater how much discipline and willpower you have... you just can't lose weight!? Well what if I told you it wasn't your fault and actually you could stop fad dieting and instead FLEXIBLY diet without giving up your favorite foods and social life?

That's why this week's episode is super important because it's time I share some real talk fad dieting – and I'm not shy if you want names of the programs that are red flags. Plus, I share my top 3 tips to start flexible dieting to support both weight loss and your food freedom goals.

At the end of the day – a lot of times YOU haven't failed the diet, the diet has failed you!

More description

Are you stuck going from diet to diet, and feel like no mater how much discipline and willpower you have... you just can't lose weight!? Well what if I told you it wasn't your fault and actually you could stop fad dieting and instead FLEXIBLY diet without giving up your favorite foods and social life?

That's why this week's episode is super important because it's time I share some real talk fad dieting – and I'm not shy if you want names of the programs that are red flags. Plus, I share my top 3 tips to start flexible dieting to support both weight loss and your food freedom goals.

At the end of the day – a lot of times YOU haven't failed the diet, the diet has failed you!

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Published 2022-07-07

102. You Can Still Eat Sugar and Lose WEIGHT!

30 min
View

Sugar is one of the most controversial topics in nutrition, so in this episode sponsored by our partners at Swerve I want to debunk the myths and clear the air and help you understand how to fit sugar into your diet!

While you may think of sugar just as sweets and desserts, the truth is there are so many different types of sugars you can find in your diet in natural foods and even hidden in sauces and processed products! That's why in this episode I explain the different types of sugar you may find in your diet, how it affects the body and potentially even your weight loss goals. Plus, I share some seriously smart swaps to help you enjoy sweetness in your diet while prioritizing being your healthiest... and hottest.

If you want to try one of my absolute favorite sugar alternative Swerve that I use in homemade cocktails, the legendary peach mango salsa my husband made for me this weekend or even their delicious chocolate cake mix if you want a full blown dessert, here are some exclusive discounts available until July 15th as part of Amazon Prime Day!

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Sugar is one of the most controversial topics in nutrition, so in this episode sponsored by our partners at Swerve I want to debunk the myths and clear the air and help you understand how to fit sugar into your diet!

While you may think of sugar just as sweets and desserts, the truth is there are so many different types of sugars you can find in your diet in natural foods and even hidden in sauces and processed products! That's why in this episode I explain the different types of sugar you may find in your diet, how it affects the body and potentially even your weight loss goals. Plus, I share some seriously smart swaps to help you enjoy sweetness in your diet while prioritizing being your healthiest... and hottest.

If you want to try one of my absolute favorite sugar alternative Swerve that I use in homemade cocktails, the legendary peach mango salsa my husband made for me this weekend or even their delicious chocolate cake mix if you want a full blown dessert, here are some exclusive discounts available until July 15th as part of Amazon Prime Day!

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Published 2022-06-30

101. "I know what to do, I just need to do it"

25 min
View

When you're really serious about transforming your body, of course you know that you gotta put in the WORK for you to see results. One key word to describe this commitment is discipline and if you have it or not, it can make or break your weight loss success.

Problem is, discipline is hard AF. You can know exactly what you need to do and maybe even do it some of the time, but doing it consistently is one of the hardest things about losing weight. That's why in this episode I wanted to coach you! I spill the tea on my favorite tips to help you learn how to have more discipline and break through your excuses. Plus, if you find discipline is something you struggle with, I'm here to show you why this is tough for you so you know how to overcome it.

Do you know that you need a calorie deficit and high protein to lose weight, but every time you try to eat healthy you find all the excuses not to do it?

More description

When you're really serious about transforming your body, of course you know that you gotta put in the WORK for you to see results. One key word to describe this commitment is discipline and if you have it or not, it can make or break your weight loss success.

Problem is, discipline is hard AF. You can know exactly what you need to do and maybe even do it some of the time, but doing it consistently is one of the hardest things about losing weight. That's why in this episode I wanted to coach you! I spill the tea on my favorite tips to help you learn how to have more discipline and break through your excuses. Plus, if you find discipline is something you struggle with, I'm here to show you why this is tough for you so you know how to overcome it.

Do you know that you need a calorie deficit and high protein to lose weight, but every time you try to eat healthy you find all the excuses not to do it?

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Published 2022-06-23

100th Episode: Weight Loss Q&A

31 min
View

Can you BELIEVE that we have hit 100 episodes, babes!? Thank you so much to everyone one of you have been here over the past 100 episodes, or if you've just got here we're only just getting started.

To celebrate, I've got a very special weight loss Q&A straight full of juicy questions to dive into. So whether you're a new fit babe, or you've been around here for a while you'll definitely learn something new to help you on your journey to become your hottest and healthiest self.

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Can you BELIEVE that we have hit 100 episodes, babes!? Thank you so much to everyone one of you have been here over the past 100 episodes, or if you've just got here we're only just getting started.

To celebrate, I've got a very special weight loss Q&A straight full of juicy questions to dive into. So whether you're a new fit babe, or you've been around here for a while you'll definitely learn something new to help you on your journey to become your hottest and healthiest self.

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Published 2022-06-16

99. REAL TALK: How To Stop Giving Up On Your Weight Loss Goals

21 min
View

We call it a weight loss JOURNEY for a reason ladies... there are ups and downs on the scale and in how each day goes for you. But if you've ever felt frustration creeping in as you diet and you've contemplated throwing in the towel, I know just how easy it is to think that you can't do this so you might as well give up. But I also know that if you've clicked on this episode, I know you're not done. You want to keep going and find out how you can reach your full potential and I'm here to help you do that!

In this episode, I give you the much needed real talk and coaching you need around breaking past plateaus, how to show up for yourself when you're feeling really down about your progress and why when you want to give up is the #1 time you actually need to show up for yourself.

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We call it a weight loss JOURNEY for a reason ladies... there are ups and downs on the scale and in how each day goes for you. But if you've ever felt frustration creeping in as you diet and you've contemplated throwing in the towel, I know just how easy it is to think that you can't do this so you might as well give up. But I also know that if you've clicked on this episode, I know you're not done. You want to keep going and find out how you can reach your full potential and I'm here to help you do that!

In this episode, I give you the much needed real talk and coaching you need around breaking past plateaus, how to show up for yourself when you're feeling really down about your progress and why when you want to give up is the #1 time you actually need to show up for yourself.

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Published 2022-06-09

98. Alan Aragon On: "If it fits Your Macros"

48 min
View

Ever hear of "if it fits your macros?" Well babes... I am SO excited for today's guest because he is literally one of the founding father's of the movement! Alan Aragon is a nutrition researcher and educator with over 25 years of success and experience in the field. He is known as one of the most influential figures in the fitness industry's movement towards evidence-based information... and honestly, TSN would not be what it is without him!

Alan and I go deep into the science of flexible dieting, how much protein you need to be eating for fat loss and even discuss how you should approach strength training if you're trying to look toned and truly be your fittest. He also spills the tea on why there's always room for your favorite FUN foods even when losing weight and explains how to make strength training your new best friend because it's literally that important as part of your fat loss plan.

If you love to understand the science behind what's going on in your body and how to achieve your weight loss goals, then you are going to love this conversation!

Buy Alan's book 'Flexible Dieting' at alanaragon.com/flexibledietingbook and to get fit without sacrificing your happiness.

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Ever hear of "if it fits your macros?" Well babes... I am SO excited for today's guest because he is literally one of the founding father's of the movement! Alan Aragon is a nutrition researcher and educator with over 25 years of success and experience in the field. He is known as one of the most influential figures in the fitness industry's movement towards evidence-based information... and honestly, TSN would not be what it is without him!

Alan and I go deep into the science of flexible dieting, how much protein you need to be eating for fat loss and even discuss how you should approach strength training if you're trying to look toned and truly be your fittest. He also spills the tea on why there's always room for your favorite FUN foods even when losing weight and explains how to make strength training your new best friend because it's literally that important as part of your fat loss plan.

If you love to understand the science behind what's going on in your body and how to achieve your weight loss goals, then you are going to love this conversation!

Buy Alan's book 'Flexible Dieting' at alanaragon.com/flexibledietingbook and to get fit without sacrificing your happiness.

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Published 2022-06-02

97. HALEY'S STORY: When Weight Loss CLICKS

30 min
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Like many of you, today's guest just could not figure out a weight loss plan that worked for her. Fit babe Haley tried everything and then some, including the TSN Membership! But even with knowing how to lose weight and what she should be doing, Haley struggled with executing until she realized exactly where she was going wrong.

Now after rejoining the Membership, Haley is down 10 pounds down in only 9 weeks! So, what changed?!

In this episode, I talk to Haley about her first attempt at weight loss in the Membership, how changing her mindset towards tracking and eating out made a HUGE difference, and why you never have to be restrictive in order to lose weight happily and healthily!

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Like many of you, today's guest just could not figure out a weight loss plan that worked for her. Fit babe Haley tried everything and then some, including the TSN Membership! But even with knowing how to lose weight and what she should be doing, Haley struggled with executing until she realized exactly where she was going wrong.

Now after rejoining the Membership, Haley is down 10 pounds down in only 9 weeks! So, what changed?!

In this episode, I talk to Haley about her first attempt at weight loss in the Membership, how changing her mindset towards tracking and eating out made a HUGE difference, and why you never have to be restrictive in order to lose weight happily and healthily!

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Published 2022-05-26

96. Toning Up Before Tanning

32 min
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Are you ready for hot girl summer?! I know I am - but I know for so many women who are not where they physically want to be it can be intimidating when the weather gets hot. From bikinis, sleeveless tops and even shorts I am such a believer you can be whatever weight and rock your fave outfits! But I also know if you'er not confident in your body and want to change your physique to feel healthier and sexier in your skin... there is NOTHING wrong with that, too!

That's why in this episode I'm bringing you the perfect pep talk on all things toning up. I explain what it means to look toned, simple tips to help you shed fat and lose inches for summer and how of course we want to be realistic with when you can see results... but truth is you can start seeing progress even quicker than you think!

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Are you ready for hot girl summer?! I know I am - but I know for so many women who are not where they physically want to be it can be intimidating when the weather gets hot. From bikinis, sleeveless tops and even shorts I am such a believer you can be whatever weight and rock your fave outfits! But I also know if you'er not confident in your body and want to change your physique to feel healthier and sexier in your skin... there is NOTHING wrong with that, too!

That's why in this episode I'm bringing you the perfect pep talk on all things toning up. I explain what it means to look toned, simple tips to help you shed fat and lose inches for summer and how of course we want to be realistic with when you can see results... but truth is you can start seeing progress even quicker than you think!

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Published 2022-05-19

95. Real Talk: Orangetheory, Barry's Bootcamp, F45 and Crossfit

25 min
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While food has to come first on your fitness journey... exercise can and eventually should be an important part of your plan! That's why this week's episode is dedicated to 4 popular fitness classes my clients do and how they might be impacting your results.

I'll be talking about the pros and cons of Orangetheory, Barry's Bootcamp, F45 and Crossfit. I'll also be spilling the tea on how these workouts impact your nutrition strategy for fat loss and ultimately how you look!

If you workout all the darn time but don't feel like your hard work is reflected in how you look - I'm here to help you look fit and feel fit! Let's focus on food first as the foundation of your fat loss plan so you can actually see the results of all your hard work in the gym.

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While food has to come first on your fitness journey... exercise can and eventually should be an important part of your plan! That's why this week's episode is dedicated to 4 popular fitness classes my clients do and how they might be impacting your results.

I'll be talking about the pros and cons of Orangetheory, Barry's Bootcamp, F45 and Crossfit. I'll also be spilling the tea on how these workouts impact your nutrition strategy for fat loss and ultimately how you look!

If you workout all the darn time but don't feel like your hard work is reflected in how you look - I'm here to help you look fit and feel fit! Let's focus on food first as the foundation of your fat loss plan so you can actually see the results of all your hard work in the gym.

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Published 2022-05-12

94. Losing Your First 10 is Different Than Your Next 10

26 min
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For some of you ladies, once you've started that journey to your dream body that first 10 pounds might have felt "easy" compared to what comes next! But there's a reason that the next 10 feel harder...

In this episode, I'm here to tell you why what it takes to lose your first 5-10 pounds is NOT going to be what it takes to lose your next 5-10, why you need to consistently up-level your nutrition and not just stop at calorie counting, what you can do to overcome weight loss plateaus, and why just because you there are many ways to up-level that doesn't mean you need to complicate your plan.

PS - I also spill the tea on why calorie tracking must come before macro tracking.

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For some of you ladies, once you've started that journey to your dream body that first 10 pounds might have felt "easy" compared to what comes next! But there's a reason that the next 10 feel harder...

In this episode, I'm here to tell you why what it takes to lose your first 5-10 pounds is NOT going to be what it takes to lose your next 5-10, why you need to consistently up-level your nutrition and not just stop at calorie counting, what you can do to overcome weight loss plateaus, and why just because you there are many ways to up-level that doesn't mean you need to complicate your plan.

PS - I also spill the tea on why calorie tracking must come before macro tracking.

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Published 2022-05-05

93. KATE & SANDY'S STORY: Mother Daughter Weight Loss GOALS!

36 min
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It's amazing when your family is supportive of your weight loss journey, and even better when they want to join in! Kate joined TSN to start working towards her goals, and when her mom Sandy found out how she was shedding the pounds, she joined too! So to celebrate Mother's Day, I thought they were the perfect guests to have on the podcast!

On this episode I chat with Kate and Sandy about their inspiration to lose weight, how they support each other on their weight loss journeys, and how they've been able to transform their mindset, relationship to food and eating habits to actually LOVE their diet while losing weight.

Not to mention Kate has lost 30 lbs with TSN, and Sandy is now 15 lbs down!

If you (or your mom!) are ready to start your weight loss journey without cutting out fun foods or being too darn restrictive - this is your sign to join the TSN Membership.

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It's amazing when your family is supportive of your weight loss journey, and even better when they want to join in! Kate joined TSN to start working towards her goals, and when her mom Sandy found out how she was shedding the pounds, she joined too! So to celebrate Mother's Day, I thought they were the perfect guests to have on the podcast!

On this episode I chat with Kate and Sandy about their inspiration to lose weight, how they support each other on their weight loss journeys, and how they've been able to transform their mindset, relationship to food and eating habits to actually LOVE their diet while losing weight.

Not to mention Kate has lost 30 lbs with TSN, and Sandy is now 15 lbs down!

If you (or your mom!) are ready to start your weight loss journey without cutting out fun foods or being too darn restrictive - this is your sign to join the TSN Membership.

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Published 2022-04-28

92. MIRANDA'S STORY: Losing 50+ pounds with tips from TSN

23 min
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Today's episode is a bit different ladies, and that's because we're talking to Miranda Mancia who lost a whopping 53 pounds following the TSN method and tips on Instagram! Miranda has been following my advice on social media and has made an incredible and inspiring transformation.

I talk to Miranda about how she found TSN, her weight loss journey after giving birth, and how we met through a super viral TikTok video! Plus, we chat about the pressure you can feel to get your 'pre-baby body' back, and the simple things you can begin today to start losing weight.

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Today's episode is a bit different ladies, and that's because we're talking to Miranda Mancia who lost a whopping 53 pounds following the TSN method and tips on Instagram! Miranda has been following my advice on social media and has made an incredible and inspiring transformation.

I talk to Miranda about how she found TSN, her weight loss journey after giving birth, and how we met through a super viral TikTok video! Plus, we chat about the pressure you can feel to get your 'pre-baby body' back, and the simple things you can begin today to start losing weight.

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