More Than Macros Radio
By Coach Brandy - Motivateandbfit
More Than Macros RadioJan 26, 2022
86 - Eat the damn cookie and have the bread!
I’m solo on this one - chatting about your relationship with food. Do you need to avoid cookies and bread? Are these food choices bad? I talk about labeling food, restricting and how to overcome some of the negative thoughts
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Come find me on Instagram and join my Inner Circle community over on FB!
Learn about the 5 habits to start focusing on when it comes to your nutrition
Ready to figure your shit out? Find out how you can work with me
85 - Health and Wellness is More than Macros
Join me on this solo episode where I share 4 factors that influence health and wellness beyond macros. Nutrition, sleep, training and mental health all play a role! Before we begin - I explain a wee bit about my consistency with the podcast.
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Come find me on Instagram and join my Inner Circle community over on FB!
Learn about the 5 habits to start focusing on when it comes to your nutrition
Ready to figure your shit out? Find out how you can work with me
84 - Navigating the Nutrition Coaching business with Mike Doehla
How does one navigate the nutrition coaching business? I was so excited to dive into this conversation with Mike Doehla.
Mike, now retired, was the founder/CEO at StrongerU, where he built the online coaching business from the ground up, making it one of the leading online nutrition coaching companies. Mike & his team coached 1000’s of people and built his company to an 8-figure business without doing much marketing. How did he build it? With basic coaching, a team that got people results. Join me as Mike shares his wisdom about what it means to be successful, what some of the biggest challenges coaches are facing and some of the mistakes coaches are making with clients. We dive into some controversial topics as well which is why I truly have so much respect for Mike. I’ll share a little secret to his success - there is no secret. Mike is as honest and authentic as they come. If you are a coach who is wondering what you need to do to succeed in this saturated business, this is the episode for you!
Connect with Mike on Instagram
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Come find me on Instagram and join my Inner Circle community over on FB!
Learn about the 5 habits to start focusing on when it comes to your nutrition
Ready to figure your shit out? Find out how you can work with me
83 - Deciding to have stomach surgery - Heather’s story about having a Vertical Sleeve Gastrectomy
Join me today and my special guest Heather Adams as we explore her decision to have a Vertical Sleeve Gastrectomy. Heather is a former client of mine who has done all the right things when it comes to weight loss. However, there are things that worked and other things that haven’t. Today, Heather shares her journey of where she was prior to surgery and where she is now and how the surgery has impacted her life! You can follow Heather and her journey on TIK TOK at VSGathlete.
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Come find me on Instagram and join my Inner Circle community over on FB!
Learn about the 5 habits to start focusing on when it comes to your nutrition
Ready to figure your shit out? Find out how you can work with me
82 - Weight loss drugs with Dr. Christle Guevarra - a physician and a patient prescribed with Semaglutide
The weight loss industry is experiencing a shift with one of the hottest new medications out there - Semaglutide, marketed as a weight loss drug under the brand Wegovy [for diabetes it is usually Ozempic].
Dr. Christle and I talk about her own personal journey as a physician and patient prescribed semaglutide. We discuss her decision to take it, the side effects she experienced and some of the misinformation out there. It wasn’t all serious though! She’s married to one of my favorite people in the industry Dr. Mike Israetel, so of course I had to ask her questions about her life with Mike! You don’t want to miss this episode!
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Come find me on Instagram and join my Inner Circle community over on FB!
Learn about the 5 habits to start focusing on when it comes to your nutrition
Ready to figure your shit out? Find out how you can work with me
81 - Coaching & training in the fitness industry with Andrew Coates
Join me and my amazing guest Andrew Coates where we share our thoughts on being a coach and trainer in the fitness industry. How are we doing as coaches and trainers? Are we doing enough or too much? Andrew is not only an experienced personal trainer, he is a writer for publications like Men's Health and T-nation. Andrew also shares some secrets for becoming a writer or speaker in the fitness industry. You don’t want to miss out on this episode!
Connect with Andrew on Instagram
Check out Andrew's website
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Come find me on Instagram and join my Inner Circle community over on FB!
Learn about the 5 habits to start focusing on when it comes to your nutrition
Ready to figure your shit out? Find out how you can work with me
80 - What do all fad diets have in common?
Join me on this solo episode where I talk about a recent post I made in my inner circle about what fad diets have in common - and the responses I had from a few of the members of the community and my thoughts behind those. If you are not already a member of my inner circle you can join it here: MBF Inner circle
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Come find me on Instagram!
Learn about the 5 habits to start focusing on when it comes to your nutrition
Ready to figure your shit out? Find out how you can work with me
79 - How much sedentary behavior is harmful for health
Join me on this solo episode where I dive into what sedentary behavior means, how it affects our overall well-being & mental health. I'll also provide practical tips on how to incorporate more movement into our daily lives. So let's dive in!
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Come find me on Instagram!
Learn about the 5 habits to start focusing on when it comes to your nutrition
Ready to figure your shit out? Find out how you can work with me
78 - Misinformation and frustration with the nutrition and fitness industry - what you ACTUALLY need for fat loss, with Allie Henrie RD
The amount of misinformation in the health and wellness industry can be very frustrating to those of us who are evidence-based coaches - which is why I have Allie Henrie Rd. on the podcast with me today. Her and I discuss the misinformation while diving into what is needed for fat loss to be successful.
Connect with Allie on Instagram
Check out her website
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Come find me on Instagram!
Learn about the 5 habits to start focusing on when it comes to your nutrition
Ready to figure your shit out? Find out how you can work with me
77 - How to prevent overeating on the weekends
Are you someone who struggles with overeating, indulging or sometimes binging on the weekends? Then this is the episode for you! Join me as I talk about 8 steps that can help prevent this from happening!
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Come find me on Instagram!
Learn about the 5 habits to start focusing on when it comes to your nutrition
Ready to figure your shit out? Find out how you can work with me
76 - How to lose 5lbs [without restrictions]
Are you someone who wants to lose the first 5lbs or the last 5lbs? Well, this is the episode for you. Today I provide 2 diet related strategies and 1 exercise related strategy that will have you losing those 5lbs! And the best thing, without restricting yourself or doing endless hours of exercise! Tune in to find out more!
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Come find me on Instagram and join my Inner Circle community over on FB!
Learn about the 5 habits to start focusing on when it comes to your nutrition
Ready to figure your shit out? Find out how you can work with me
75 - Client Struggles Series: Meal prep and planning
You can track or follow a meal plan all you want BUT if you don’t have a plan and aren’t prepared, you may find yourself struggling to reach your goals. In this episode I provide tips and strategies around meal prep and planning so you achieve greater success.
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Come find me on Instagram!
Learn about the 5 habits to start focusing on when it comes to your nutrition
Ready to figure your shit out? Find out how you can work with me
74 - How wellness/diet culture influences gut health marketing and the many misconceptions that surround it - with Dr. Gabrielle Fundaro PhD
I’m so excited to have Dr. Gabrielle Fundaro PhD on today’s episode. Dr. Gabrielle is a gut health expert, coach, mentor, writer and educator. Today, she defines GUT Health and the microbiome. She defines what probiotics and prebiotics are and if we actually need to supplement them. We also dive into the diet culture and marketing pseudoscience in the health and wellness industry. This was an amazing episode!
Find Dr. Gabrielle on Instagram
Check out her website
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Come find me on Instagram!
Learn about the 5 habits to start focusing on when it comes to your nutrition
Ready to figure your shit out? Find out how you can work with me
73 - Client Struggles Series: Tracking and Hitting Macro Targets
Tracking can seem overwhelming especially when you think you have to hit all your macro targets. But is this true? Join me as I talk about the different levels of tracking and how to manage tracking for your specific goals.
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Come find me on Instagram!
Learn about the 5 habits to start focusing on when it comes to your nutrition
Ready to figure your shit out? Find out how you can work with me
72 - How to navigate autoimmune disease with nutrition with Life & Nutrition Coach Taylor Ann Macey
Are you someone who has been diagnosed with an autoimmune disease? If so, this episode is for you. Have you wondered how nutrition, lifestyle and mental health play a role in your condition? Life and nutrition Coach Taylor Ann Macey answers those questions and more. Can you lose weight even if you have an autoimmune disease - YES! Listen for how to navigate your intentional weight loss!
Find Coach Taylor Ann on Instagram
Check out her website https://www.taylorannmacey.com/
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Come find me on Instagram!
Learn about the 5 habits to start focusing on when it comes to your nutrition
Ready to figure your shit out? Find out how you can work with me
71 - Navigating emotions and grief - a personal story with Coach B
Join me on this solo episode where I talk about how I navigated my own emotions and grief after losing my best furbaby Briggs. Nutrition and fitness will look different for everyone during these times but I thought I would share my personal journey.
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Come find me on Instagram!
Learn about the 5 habits to start focusing on when it comes to your nutrition
Ready to figure your shit out? Find out how you can work with me
70 - Can diet & nutrition help heal your depression & anxiety? With Dr. Nicole Lippman-Baril, PhD.
Can diet and nutrition actually heal your depression and anxiety? Well, this is the question Dr. Nicole Lippman-Barile PhD answered for us on this week's podcast. We dive into some of the inaccurate claims about mental health while offering some strategies that can help you improve your mental health.
Find Dr Nicole on Instagram
Check out her website www.feedyourmental.com
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Come find me on Instagram!
Learn about the 5 habits to start focusing on when it comes to your nutrition
Ready to figure your shit out? Find out how you can work with me
69 - Client Struggles Series: "Gaining 20lbs - I think I’ll intermittent fast and reduce carbs" Is this the solution?
Join me as I talk about another client struggle. She’s gained 20lbs - overeats, restricts and has a poor relationship with food. She thinks she should intermittent fast and reduce carbs - is this the right approach? Listen as I share my feedback.
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Come find me on Instagram!
Learn about the 5 habits to start focusing on when it comes to your nutrition
Ready to figure your shit out? Find out how you can work with me
68 - Good Food, bad diet - diet culture BS and how to fix your relationship with food with RD Abby Langer of Langer Nutrition
Join me and my guest the AMAZING Abby Langer, RD - author of good food, bad diet. Abby and I dive into what diet culture is and how to rebuild your relationship with food. Abby is a NO BS RD that I respect so of course we dive into a lot of the BS that we hear and see in the industry. You don’t want to miss out on this. We are as authentic AF!
Connect with Abby on Instagram
Head to Abby's website
Tune into her (new!) podcast Aggressive Salad
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Come find me on Instagram!
Learn about the 5 habits to start focusing on when it comes to your nutrition
Ready to figure your shit out? Find out how you can work with me
67 - Client Struggles Series: how do I stop self sabotaging while dieting?
Client Struggle Series: Join me as I dive into why one would self sabotage their weight loss journey. This question came from a shift worker who could lose 3-4 lbs but then question how she could keep going.
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Come find me on Instagram!
Learn about the 5 habits to start focusing on when it comes to your nutrition
Ready to figure your shit out? Find out how you can work with me
66 - Rebuilding your relationship with food and how accountability is key for healthy habits and achieving your goals with Ashley Carlotta
Join me and my guest Ashley Carlotta of Better Health by Accountability, where we chat about how she overcame emotional eating by building a better relationship with food and how accountability is key for consistent healthy habits and achieving your goals.
Connect with Ashley on Instagram
Check out Better Health by Accountability
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65 - Client struggles series: Does eating more food actually help a person lose body fat?
Client Struggles Series: Join me as I answer the question of “How can eating more calories help me lose weight?” If you’ve always been dieting and scared of food in general and think that going super low with calories is the answer for fat loss, this episode is going to blow your mind. What if I said yes, eating more can help you lose fat?
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64 - Strength training and fueling for women in their 40’s and onward with Performance Nutrition Coach Steph Gaudreau
Join me and my guest Steph Gaudreau, where we chat about STRENGTH training for the athletic 40+ female. We talk about the benefits of lifting in our 40’s and onward PLUS we discuss common misconceptions and what it means when the term ‘overtraining’ is used.
Connect with Steph on Instagram
Check out her website
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63 - 3 reasons to hire a nutrition coach
In this solo episode I share with you MY 3 reasons to hire a nutrition coach. I share my own experiences hiring coaches and explain what you should be looking for in hiring a coach. If you want to improve your mind, body and fitness, hiring a coach could be one of your best investments!
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Join the MBF Inner Circle
Motivateandbfit website
62 - Body image, self-compassion and self confidence with Health & Confidence Coach Shannon Beer
Join me and my guest Shannon Beer in this week’s episode where we discuss an important topic when it comes to wanting to lose body fat: body image
We discuss what a negative body image looks like in terms of our behaviors and steps we can take to address our relationship with ourselves and our bodies.
Connect with Shannon on Instagram
Shannon’s website - check out the body appreciation workbook she mentions in the episode
Tune into her podcast Consilience
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61 - Walking - how I get my steps in and how you can too!
In this solo episode I chat about NEAT vs EAT and how to classify your daily steps PLUS I share how I hit my daily step goal, sharing some tips on how you can too!
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60 - All things perimenopause & menopause with Amanda Thebe
Join me and my guest AMANDA THEBE, best selling author of MENOPOCALYPSE where we chat all things perimenopause and menopause. We share our own experiences, the differences between the peri and menopause, what the top 2 things are to help you manage your transition, SCAMS and what to watch for and so much more!
Connect with Amanda on Instagram
Check out Amanda's website and find out more about her book Menopocalypse
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59 - Client Struggles Series: What am I going to eat next? A controlling thought that impacts many clients
In this solo episode I talk about a common controlling thought, which has taken on many forms/phrases like this one: “What am I going to eat next.” I have 4 theories on why this thought occurs and what you can do about it. This is based on coaching hundreds of women over the years PLUS my own experience with that same controlling thought.
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58 - What you need to know to start lifting weights, the biggest mistakes made & how to overcome fear and intimidation when it comes to going to the gym with Amber Bruseke from Biceps after Babies
Join me and my guest Amber Bruseke from Biceps after Babies where we dive into one of my favorite topics, lifting weights! We talk about what the definition of resistance training is, the benefits of lifting and how to get started. We also dive into some of the biggest mistakes we see happening when it comes to lifting weights and how to overcome fears you may have about being in the gym and lifting - and much much more!
Connect with Amber on Instagram
Check out Amber's services on www.bicepsafterbabies.com
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57 - Client Struggles Series: Eating 1200 calories & how eating more can help you achieve your fat loss goals
In this solo episode I talk about how 1200 calories may actually happen for some people and why, along with explaining how eating more food can help you achieve fat loss and work to build a better relationship with food. I also discuss what to do if you have a poor relationship with body weight and the scale. What questions to ask yourself and other ways to measure progress.
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56 - Client Struggles: Snacking, exercising, motivation, portion control and eating out - The how to’s and tips!
This is another episode in the Clients Struggles series - this time I talk about snacking and motivation (what it is and how to still get shit done when you’re not ‘feeling it’), I share tips on eating out and chat about portion control and how to know if that is actually what you’re struggling with!
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55 - The road to sobriety, coaching and living a healthy lifestyle with Coach Beth Feraco
Join me and my guest Beth Feraco for an amazing conversation about sobriety, coaching and making changes. Beth shares her incredible journey from hitting rock bottom and how that influenced her to make changes and how it led to her now helping others to make shifts in their lives too. CW: Suicide - please take care when listening to this episode
Connect with Beth on Instagram
Check out Beth’s website: https://bethferacofitness.com
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54 - Client Struggles Series: Maintaining after a diet
In this solo episode I talk about one of the biggest client struggles I see and why that is: Maintaining after you’ve completed your diet. I also talk about what needs to happen if you never want to diet again.
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53 - Compassion First Change with Karin Nordin Ph.D
On this episode I am joined by Karin Nordin Ph.D who has been on the podcast before! She is a behavior change expert and in this episode we talk about what compassion first change psychology is and whether a person’s past impacts behavior change.
I asked her what the most challenging behavior to change is - I think you’ll be surprised by her answer! Karin also dives into what motivation is, what the different types are and which has you following through more often. And we didn’t stop there! What about willpower and discipline? I personally don’t love these words - so what do they mean and how do we approach this type of narrative when it comes to behavior change. All this and more!
Connect with Karin Nordin Ph.D on Instagram and follow Body Brain Alliance for more compassion-first change information!
You can check out her website at www.bodybrainalliance.com for all her coaching information and other resources.
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52 - Asking more questions about nutrition with Dr Steph Compton
In this guest episode I’m joined by Dr Steph Compton and we geek out about our favorite topic - nutrition.
Steph is both a nutrition researcher and RD and in this episode she’s busting some of the common myths along with sharing some awesome ways to get curious when it comes to your own nutrition.
Connect with Steph over on Instagram
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51 - The New Year temptation to restrict
Join Coach K and I as we talk about the new year temptation to restrict. Whether it be restricting specifics like sugar or carbs or calories - we are covering it.
We discuss why people may think this is the best approach - while explaining why this approach will backfire. We also talk about what you can do instead.
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50 - Can you lose fat without tracking macros?
In this episode I talk about the different benefits of tracking macros vs journaling your intake vs intuitive eating. Can you lose fat without tracking? I answer this plus provide valuable tips on navigating without tracking.
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We’re starting 2023 off with a bang by launching our new signature group coaching program Project Radical Action!
We get started on January 16th - you can find more information and sign up here
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Follow Coach B on Instagram
Join the MBF Inner Circle
Motivateandbfit website
49 - Best Fat Loss Tips for 2023
Hello 2023! I’ve been asked this question numerous times over the holiday season -> What are the best fat loss tips you have for 2023 and what is the main thing you do to help your clients achieve fat loss?
On today’s episode I give you ONE simple answer PLUS 6 questions to ask yourself BEFORE you decide to enter into a fat loss phase.
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We’re starting 2023 off with a bang by launching our new signature group coaching program Project Radical Action!
We get started on January 16th - you can find more information and sign up here!
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Follow Coach B on Instagram
Join the MBF Inner Circle
Motivateandbfit website
48 - Fresh Start heading into 2023 - with Coach K
Join me and Coach K as we share our tips heading into 2023 and how you can work towards your goals. We talk about the Fresh start approach and that it's okay to want to start now but also great if you choose to start January 1st! Specific dates can increase the likelihood of it happening!
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We’re starting 2023 off with a bang by launching our new signature group coaching program Project Radical Action!
To find out more and get first dibs on spots when they open, join the waitlist today!
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Join the MBF Inner Circle
Motivateandbfit website
47 - Reflecting on 2022 - with Coach K
Content Warning: We talk about suicide early on in this episode. Check the resources below if you or someone you know need help
In this episode Coach B and Coach K talk about what went well, what didn't go well and I share more about my MANTRA for 2023: "Figuring my shit out, with growth and healthy boundaries, being my authentic self".
We also talk about coaching and what we see in the industry, what to expect from MBF and what is going VERY wrong in the coaching space!
Mental Health Support Resources:
Canada:
Call 1-833-456-4566 (Canada Suicide Prevention Service)
Call 1-855-242-3310 (Counselling and Crisis Intervention for Indigenous Peoples)
Crisis Services (find local to you resources & support)
US:
Call 1-800-273-8255 (suicide prevention lifeline)
Text HOME to 741741 to reach a volunteer Crisis Counselor
Active Minds
AFSP (specific resource if you have thoughts of suicide)
AFSP Real Convo
Psychology Today therapist directory
Therapy for Black Girls
Nedra Tawwab (Therapist)
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We’re starting 2023 off with a bang by launching our new signature group coaching program Project Radical Action!
To find out more and get first dibs on spots when they open, join the waitlist today!
-----
Follow Coach B on Instagram
Join the MBF Inner Circle
Motivateandbfit website
46 - Holiday Series with Coach B & Coach K - Part 3
Join me and Coach K in this 3 part series where we talk about the holidays and how to approach this season when it comes to nutrition, fitness and especially mindset.
In part 3, we share some incredibly helpful tools to use during holiday season, for example if/then planning and we share some tips about what you can do when traveling.
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We’re starting 2023 off with a bang by launching our new signature group coaching program Project Radical Action!
To find out more and get first dibs on spots when they open, join the waitlist today!
------
Follow Coach B on Instagram
Join the MBF Inner Circle
Motivateandbfit website
45 - Holiday Series with Coach B & Coach K - Part 2
Join me and Coach K in this 3 part series where we talk about the holidays and how to approach this season when it comes to nutrition, fitness and especially mindset.
In part 2, we're covering topics like pre-tracking and how to approach events during this time - like office parties and family gatherings as well as how to reflect on your choices as you’re making them. We also talk about emotional eating and how you can approach the hard conversations that come up at this time.
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We’re starting 2023 off with a bang by launching our new signature group coaching program Project Radical Action!
To find out more and get first dibs on spots when they open, join the waitlist today!
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Follow Coach B on Instagram
Join the MBF Inner Circle
Motivateandbfit website
44 - Holiday Series with Coach B & Coach K - Part 1
Join me and Coach K in this 3 part series where we talk about the holidays and how to approach this season when it comes to nutrition, fitness and especially mindset.
In part 1, we're talking about whether you should be tracking during the holidays, what to watch out for when it comes to your mindset and to really think about what you want this period to be for YOU.
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We’re starting 2023 off with a bang by launching our new signature group coaching program Project Radical Action!
To find out more and get first dibs on spots when they open, join the waitlist today!
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Follow Coach B on Instagram
Join the MBF Inner Circle
Motivateandbfit website
43 - Predictors of Weight Loss Success & Long Term Weight Maintenance
In this solo episode I share some of the common predictors of weight loss success and long term maintenance so you can understand what it takes to keep the weight off - and what to watch out for as you enter your maintenance phase.
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42 - Communication and setting boundaries with Coach K
Coach K joins me for this amazing conversation about boundaries and why communication with your loved ones is so important to ensure you can take time for yourself.
Connect with Coach K on Instagram
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41 - The transformation is more than physical with Andrea Mishio
In this episode I’m chatting all things transformation with my former client Andrea - and that this isn’t just a longer term process but also goes beyond the physical.
Connect with Andrea on Instagram
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40 - Hard truths about fat loss with Coach Sarah Tierney
One of my favorite podcast guests is back for this episode - Coach Sarah from Hard House Nutrition. We’re talking about some of the hard truths about fat loss that other coaches dance around and don’t want to talk about, for example having to go really low in calories in order to get results.
Connect with Sarah on Instagram
Check out Hard House Nutrition
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39 - Do you really not have time to plan?
Join me in this solo episode where we’re diving into all things planning and making time for what’s important to you - because how you spend your time is a choice! I'll also share some tips and questions you can ask yourself to help you make some decisions around planning.
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38 - Talking all things pregnancy and postpartum with Allie Henrie, RD
In this guest episode I’m chatting all things pregnancy and post-partum with Registered Dietitian Allie Henrie - navigating body image, movement and weight loss (and more)!
Connect with Allie on Instagram
Find out more about the Mindful Eating Formula to gain access to exclusive waitlist discounts and be the first to know when it launches.
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37 - Coach B and Coach K share our top 3 client recommendations
Join me and Coach K in this episode where we discuss our top recommendations - and the common advice we share with our clients. We’re talking expectation management, how much your choices and mindset matter, focusing on what you can control and so much more!
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