The Eat Build Sculpt Podcast

Vacation tips: How I handled food, movement & more at the beach

I just got back from a week at the beach with my family — and I promised I'd come back and tell you exactly how I handled it. So that's what today is. No generic advice. Just exactly what I did and how I approached the week so that I could enjoy the vacation without feeling like I'd "undone" all my progress. If you have any trips planned this summer, this episode will help you navigate your nutrition, movement, and mindset so you can enjoy it without guilt. What you'll learn * The single most important decision to make before any trip — and why making it in advance changes everything * The difference between a "YOLO trip" and a mindful trip — and how to know which one is right for you * The fat gain math that takes all the post-vacation panic off the table (and why you should never get on the scale the day you get home) * What I actually ate on this trip — including the breakfast and lunch strategy that left plenty of room for dinner splurges * Why I did exactly one workout the entire week — and why that was the right call * The gas station snack mistake that quietly blows a lot of calories on travel days (and what to grab instead) * Why the vacation itself rarely derails people — and what actually does * The two things I did the day I got home that made all the difference To learn about working with me, check out Stuck to Sculpted Coaching [https://www.kassiebethfitness.com/coaching]. For more from me, follow me on Instagram [https://www.instagram.com/kassiebethfitness].

Pep Talk: Why you're not getting results faster

Body recomposition is slow. It's supposed to be slow. And if you've been doing the work for weeks or months and find yourself wondering why the changes aren't showing up faster, this episode is for you. I get into why the fitness industry has conditioned us to expect rapid results, why that expectation is actively working against you, and why the real reason you're stalling is your own self-sabotage. What you'll learn * Why body recomposition is supposed to be slower than you think — and what that's actually a sign of * How the fitness industry profits from selling quick & easy * Why women who lose weight quickly almost never keep it off long-term * What's really going on metabolically for women who come to Stuck to Sculpted after years of yo-yo dieting * The non-scale wins that actually signal progress — and why you need to start looking for them * The pattern that quietly derails more results than slow progress ever does To learn about working with me, check out Stuck to Sculpted Coaching [https://www.kassiebethfitness.com/coaching]. For more from me, follow me on Instagram [https://www.instagram.com/kassiebethfitness].

How to not lose progress this summer — the strategy & mindset shifts

School's out, the schedule's blown up, and summer is officially here — which means more trips, more events, more ice cream, and a lot of anxiety about losing the progress you've worked for all year. This episode was inspired by real conversations I'm having with my clients right now: how do you stay consistent when everything about your routine is changing? How do you enjoy the summer — actually enjoy it, fully, without guilt — and still come out the other side feeling good about where you are? I cover the practical side: how to adjust your training when you can't get to the gym as often, what to do with your nutrition depending on what phase you're in, and why scaling back your workouts this summer might actually help your results. But I also get into the mindset piece, which I think matters more than any of the tactics. What you'll learn * Why summer is actually a great time to scale back your training — and why that might improve your results rather than hurt them * How to build a three or four day summer split that still hits your priorities * Why full body workouts are usually just cardio in disguise — and what to do instead * What to do with your nutrition if you're currently in a deficit, at maintenance, or heading into a season of more social eating * Why strategic diet breaks aren't cheating — they're smart, and how I schedule them for her clients around summer travel * The mindset shift around food and joy that changed everything for me — and why "just live a little" means something completely different to me than what it used to * Why she stopped chasing the "food fix" — and what she found on the other side of that To learn about working with me, check out Stuck to Sculpted Coaching [https://www.kassiebethfitness.com/coaching]. For more from me, follow me on Instagram [https://www.instagram.com/kassiebethfitness].

Macros 101, part 2: So how do I find the right macros for me?

Welcome back to the Macros 101 series. If you missed Part 1, go back to Episode 10 first, because today builds directly on that foundation. Part 1 was the what and the why. Today is the question everyone actually came here for: what should my macros be? I'll be honest with you upfront: I can't give you a specific number in a podcast episode. Because the right number for your body depends on factors that no calculator, no app, and no ChatGPT prompt can account for. Today I'm going to walk you through what those factors actually are, why most women are starting from the wrong goal entirely, and what the right framework looks like. What you'll learn * Why calories always have to come before macros * The three calorie scenarios — deficit, maintenance, and reverse diet — and how to know which one you actually need right now * Why most women default to "weight loss" as their goal when what they really need is body recomposition — and how to tell the difference * What's really happening when you've lost significant weight but the last 5–10 pounds won't budge * Why online calculators — and yes, ChatGPT — are getting your calorie target wrong, and what they're missing * The macro split framework I recommend for fat loss and body recomposition To learn about working with me, check out Stuck to Sculpted Coaching [https://www.kassiebethfitness.com/coaching]. For more from me, follow me on Instagram [https://www.instagram.com/kassiebethfitness].

Why HIIT is keeping you from dropping body fat

Every time I post about why I don't recommend HIIT for the women I work with, I get some pushback in the comments. And honestly? I get it. Taken out of context, "don't do HIIT" sounds extreme. So today I wanted to use the podcast to give you the full picture — with more context, more science, and more honesty than a 60-second reel allows. Here's what I actually believe: HIIT is not the devil. It has its place. But it has become a universal recommendation for women — especially busy moms — because the fitness industry figured out that a 20-minute workout that leaves you breathless and sweating is very easy to sell. Whether it's actually getting you the results you want is a different question. And for most of the women I work with, the answer is no. What you'll learn * Why HIIT became the default recommendation for women * What actually happens in your body when you do HIIT repeatedly — and why it's a problem for women who are already stressed and under-fueled * The VO2 max conversation — what it actually means, why it's become a buzzword, and whether you actually need HIIT to improve it * Why you can be someone who "works out every day" and still be functionally sedentary — and how your Apple Watch is misleading you * Why I don't care how many calories you burned during your workout — and what I look at instead * What I actually recommend, and when HIIT does have a legitimate place To learn about working with me, check out Stuck to Sculpted Coaching [https://www.kassiebethfitness.com/coaching]. For more from me, follow me on Instagram [https://www.instagram.com/kassiebethfitness].