She Didn't Just Lose Weight — She Got Her Life Back w/ Sara Konnecke | Ep. 137

She Didn't Just Lose Weight — She Got Her Life Back w/ Sara Konnecke | Ep. 137

In today's episode, I'm sitting down with one of our long-term coaching clients who has completely transformed her life over the last year and a half — and not just physically. Yes, she's lost 20 pounds… but the real transformation has been her quality of life, habits, mindset, confidence, and overall health. When she first started coaching, she was struggling with chronic foot and nerve pain, emotional eating, unhealthy coping habits, heavy alcohol use, low energy, and feeling stuck in a cycle she couldn't break. She could barely stand through concerts, struggled to stay active, and honestly had every reason to believe "this is just who I am." Fast forward to now: She's averaging 10,000+ steps a day, strength training consistently, playing multiple softball games in 90-degree heat, kayaking for hours, walking amusement parks pain-free, running faster than ever, drinking less, managing stress in healthier ways, and completely changing the trajectory of her life. This episode is such an important conversation about: * sustainable weight loss * emotional eating * habit change * mindset shifts * healing your relationship with food * improving your quality of life * breaking unhealthy coping cycles * building healthy routines that actually last More than anything, it's about the moment when the pain of staying the same becomes greater than the pain of changing. If you've been feeling stuck, overwhelmed, or like you're too far gone to change… this episode is for you. If this episode resonated with you, make sure to share it on Instagram and tag me so I can connect with you 💙 Instagram: https://www.instagram.com/malssfitnfoods/?hl=en And if you're ready to stop starting over and finally build sustainable habits, confidence, and a body/lifestyle you actually feel GOOD in, you can apply for coaching with my team below: Apply for Coaching: https://go.excelerateathletics.com/fitness-coaching-application [https://go.excelerateathletics.com/fitness-coaching-application]

Fast Fit Facts: The Truth About Running & Body Recomposition | Ep. 136

Do running and body recomposition goals work together… or are they competing against each other? In this Fast Fit Facts episode, we're diving into the truth about running, muscle building, fat loss, and body recomposition — and why so many women feel confused when they're running more than ever but still not seeing the "toned" physique they want. We cover: * how running affects muscle growth and body composition * why endurance training and muscle building can compete with each other * the difference between training for performance vs training for physique goals * why running burns calories BUT also increases fuel and recovery demands * why many women struggle to lose fat while training for races or high mileage * the importance of recovery, carbs, and eating enough as a runner * whether you can successfully balance running and strength training * how to know which fitness goal should take priority in your current season This episode is NOT anti-running. Running can be an incredible sport, stress reliever, and fitness outlet. But if your goal is body recomposition, muscle growth, or looking more athletic and toned, it's important to understand the adaptations your body is prioritizing based on your training. If you've ever wondered: * "Can I run and still build muscle?" * "Why am I running so much but not looking toned?" * "Should I be in a calorie deficit while marathon training?" * "Why do my running goals and physique goals feel at odds?" …this episode is for you. Apply for 1:1 coaching: https://go.excelerateathletics.com/fitness-coaching-application [https://go.excelerateathletics.com/fitness-coaching-application] Follow Mallory on Instagram: https://www.instagram.com/malssfitnfoods/

What To Do After A Weekend of Falling Off Track | Ep. 135

If you've ever had a weekend where you felt like you completely "fell off track" with your nutrition, workouts, or routine… this episode is for you. In this episode, I'm walking you through EXACTLY what to do after an off-track weekend so you can stop spiraling, stop overcompensating, and actually get back into your routine without guilt, restriction, or punishment. We talk about: * how to reset after overeating * why grocery shopping and meal prep matter more than motivation * why skipping breakfast on Monday is one of the worst things you can do * why you should NEVER try to "make up" for the weekend * how under-eating during the week often leads to weekend overeating * why your weekends may be exposing what your weekdays are missing * the importance of never missing a Monday workout * how to stop the all-or-nothing cycle with fitness and nutrition This episode is full of practical steps, mindset shifts, and realistic strategies to help you move on from the weekend and build a healthier, more sustainable relationship with food, fitness, and consistency. Because the women who make long-term progress are NOT the women who never go off track… they're the women who recover quickly. Apply for 1:1 coaching: https://go.excelerateathletics.com/fitness-coaching-application Follow Mallory on Instagram: https://www.instagram.com/malssfitnfoods/ [https://www.instagram.com/malssfitnfoods/]

Why OrangeTheory Wasn't Giving Me the Results I Wanted w/ Client Alexa | Ep. 134

In this episode, I sit down with EA client Alexa to talk about why constantly working out still wasn't giving her the "toned" physique she was chasing. Before coaching, Alexa was doing everything she thought she was supposed to do: OrangeTheory, running half marathons, hot yoga, Pilates, meal prepping, prioritizing protein, recovery treatments… yet she still felt frustrated that her body didn't reflect the amount of effort she was putting in. This episode is NOT about bashing OrangeTheory or group fitness classes. It's about understanding the difference between: * being active vs * training intentionally for body recomposition and muscle building. We dive into: * why more workouts don't always equal better results * the difference between calorie burn and building muscle * why so many women feel "skinny fat" despite working out constantly * the misconceptions many women have about cardio and fat loss * how Alexa shifted from chaos and exhaustion to a more intentional approach * what finally helped her build the physique she had been working so hard for If you feel like you're doing "everything right" but still aren't seeing the body composition changes you want, this episode will likely hit VERY close to home. Apply for 1:1 coaching: https://go.excelerateathletics.com/fitness-coaching-application [https://go.excelerateathletics.com/fitness-coaching-application] Follow Mallory on Instagram: https://www.instagram.com/malssfitnfoods/?hl=en [https://www.instagram.com/malssfitnfoods/?hl=en]

5 Signs You Are Not Ready For Fat Loss | Ep. 133

Most women think they need more discipline, more cardio, or lower calories to finally lose fat… …but what if your body is actually telling you it's not ready for a fat loss phase yet? In this episode, I'm breaking down 5 major signs that you are NOT ready for fat loss — and why pushing harder could actually be making your results worse. We're talking about: * chronic hunger and food obsession * low energy and poor recovery * inconsistent nutrition habits * under-eating during the week and overeating on weekends * relying on workouts to "earn" food * poor relationship with food and body image * why your metabolism, hormones, and training performance matter before cutting calories If you feel like you're "doing everything right" but still not looking toned, lean, or seeing progress… this episode is going to help you understand why. Because sometimes the most effective thing you can do for fat loss… is stop trying to force fat loss. If you're tired of spinning your wheels and want a personalized plan that actually helps you build the toned, strong physique you've been working for — while improving your relationship with food and your body along the way — apply for 1:1 coaching with the Excelerate Athletics team here: https://go.excelerateathletics.com/fitness-coaching-application [https://go.excelerateathletics.com/fitness-coaching-application] Be sure to rate, review, and share this episode with a friend who needs to hear it 💙