🎙️Episode 122: Can You Actually Gain 5lbs of Muscle in a Month? feat. Laura Savino

🎙️ Episode 126: The Truth About Recomp: Does It Actually Works? feat Laura Savino

Body recomposition is making a comeback… And on paper, it sounds like the dream:“Just stay the same weight, build muscle, lose fat, and skip the bulk/cut cycle.” But is that actually the most effective way to change your body? In this episode, I’m joined again by my friend and fellow coach Laura Savino to break down what body recomp actually is, when it can work, and why for most people, trying to “recomp at maintenance” ends up being the slowest, most frustrating path. We talk about: * Why recomping at maintenance usually takes way longer than people expect * When body recomp can work: newbie gains, returning from a layoff, improving training, fixing nutrition, gut health, sleep, and recovery * Why influencers who say “you don’t need to bulk or cut” often already spent years doing dedicated build and fat loss phases * The problem with trying to chase body composition changes without a clear goal or timeline * Why training intensity matters more than most people realize * How under-fueling, poor gut health, excessive cardio, and high stress can limit your ability to build muscle * Why dedicated phases of building, fat loss, and maintenance usually create better results This episode is for the person who says,“I just want to stay the same weight but look completely different.” Because yes, that can happen in certain situations. But if you have big goals like more muscle, less body fat, better shape, better performance, you probably need a more intentional plan than floating around at maintenance and hoping your body changes. ⚠️ This isn’t about forcing everyone into a bulk or a cut.It’s about setting realistic expectations and understanding the what makes the most sense for your body, your goals, your health, and your season of life. Connect with Laura: * Instagram: @laurajustinesavino [https://www.instagram.com/laurajustinesavino/#] Loved this episode? Screenshot it, share on Instagram, and tag us @fit.habit.emma [https://instagram.com/fit.habit.emma] and @laurajustinesavino [https://www.instagram.com/laurajustinesavino/#] — we’d love to hear your biggest takeaway! 🎧 Subscribe + Rate + Review if this episode resonated with you! Your support helps us reach more people who want to cut through the bs online and actually learn how to build muscle, lose body fat, and fuel their body the right way! ⚙️ Free Resources: 👉🏻 Book a Free Discovery Call [https://fithabit.club/#book-call/]👉🏻 Struggling with digestive issues? Download my No Bloat Blueprint [https://fithabit.club/no-bloat-blueprint].👉🏻 Hit a fat loss plateau? Download my How to Eat More Carbs to Break Your Fat Loss Plateau [https://fithabit.club/how-to-eat-more-carbs/] guide.👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻 [https://www.facebook.com/groups/fit.habit.hub] This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit fithabitemma.substack.com [https://fithabitemma.substack.com?utm_medium=podcast&utm_campaign=CTA_1]

🎙️ Episode 125: Why Being Strong Is Better Than Being Skinny

Why are we still chasing skinny? After years of dieting, under-eating, over-exercising, and trying to make my body smaller, I can confidently say this: Being strong is so much better than being skinny not just because of how it looks, but because of how it feels. When you focus on getting stronger, you get to eat more food, build a better body composition, support your hormones, improve your metabolism, protect your bones, age better, and actually feel capable in your body. In this episode, I break down: * Why “toned” really means having muscle * How building muscle helps with long-term fat loss * Why strength makes you feel more confident and capable * How under-eating and over-exercising can wreck your hormones * Why performance goals can improve your relationship with food and exercise * How muscle supports bone density, aging, digestion, metabolic health, and quality of life * Why getting strong helps you stop trying to disappear and start taking up space ⚠️ This episode is your reminder that shrinking your body is not the goal. You deserve to feel strong, fueled, capable, confident, and at home in your body. 🙌🏻 Let’s Connect 📱 Instagram: @fit.habit.emma [https://instagram.com/fit.habit.emma]🌐 Website: www.fithabit.club [https://fithabit.club/]🎧 Don’t forget to subscribe to the podcast so you never miss an episode! If this episode resonates, subscribe, share, and leave a rating. It helps get this message to more people who need it! ⚙️ Free Resources: 👉🏻 Book a Free Discovery Call [https://fithabit.club/#book-call/]👉🏻 Struggling with digestive issues? Download my No Bloat Blueprint [https://fithabit.club/no-bloat-blueprint].👉🏻 Hit a fat loss plateau? Download my How to Eat More Carbs to Break Your Fat Loss Plateau [https://fithabit.club/how-to-eat-more-carbs/] guide.👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻 [https://www.facebook.com/groups/fit.habit.hub] This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit fithabitemma.substack.com [https://fithabitemma.substack.com?utm_medium=podcast&utm_campaign=CTA_1]

🎙️ Episode 124: The Biggest Problems With Functional Medicine

I have a lot of respect for functional medicine. Without it, I probably wouldn’t be the coach I am today. Functional medicine helped bring the idea of root cause health into the conversation. That matters. But after working with clients who have spent hundreds, sometimes thousands, of dollars on labs, appointments, supplement protocols, restrictive diets, and 90-day plans… I’ve noticed a major problem: Most people aren’t failing because they don’t care. They’re failing because they’re handed an overwhelming plan with very little support, very little accountability, and almost no guidance on how to actually implement it into their real life. In this episode, I break down: * Why functional medicine can feel so expensive and out of reach * Why testing and supplements aren’t enough on their own * The problem with getting a 3-month protocol and being sent on your way * Why most functional doctors miss training, macros, calories, and behavior change * How restrictive diets and huge supplement stacks can become overwhelming fast * Why lifestyle habits are often the “low hanging fruit” people skip * Why the best results happen when functional medicine is paired with a good coach * And how coaching, functional medicine, and therapy can work together as the ultimate trifecta This episode is not about bashing functional doctors. It’s about explaining why so many people go through the functional route and still feel stuck and why protocols work better when someone is helping you execute the basics consistently. Because labs can give you information. Supplements can support the process. But if you don’t have the habits, training, nutrition, lifestyle, and accountability to support your body long-term… the protocol usually won’t stick. 🙌🏻 Let’s Connect 📱 Instagram: @fit.habit.emma [https://instagram.com/fit.habit.emma]🌐 Website: www.fithabit.club [https://fithabit.club/]🎧 Don’t forget to subscribe to the podcast so you never miss an episode! If this episode resonates, subscribe, share, and leave a rating. It helps get this message to more people who need it! ⚙️ Free Resources: 👉🏻 Book a Free Discovery Call [https://fithabit.club/#book-call/]👉🏻 Struggling with digestive issues? Download my No Bloat Blueprint [https://fithabit.club/no-bloat-blueprint].👉🏻 Hit a fat loss plateau? Download my How to Eat More Carbs to Break Your Fat Loss Plateau [https://fithabit.club/how-to-eat-more-carbs/] guide.👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻 [https://www.facebook.com/groups/fit.habit.hub] This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit fithabitemma.substack.com [https://fithabitemma.substack.com?utm_medium=podcast&utm_campaign=CTA_1]

🎙️ Episode 123: Why “Getting Shredded for Summer” Is the Wrong Goal

Memorial Day is over, June is basically here, and summer has officially entered the chat. So let’s be real… Can you get shredded for summer? Probably not, unless you’re already at the end of a fat loss phase. But that does not mean you should throw your hands up, say “screw it,” eat like an asshole all summer, and then show up in September 5-15lbs heavier wondering what happened. Because this is where so many people get stuck: They realize they’re not where they wanted to be by summer…So instead of adjusting the goal, they quit completely. And that is the exact opposite of what you should do. In this episode, I break down: * Why your “dream summer body” probably takes longer than a few weeks * How to set realistic goals for June, July, and August * Why maintenance might be the smartest summer goal * How to plan around travel, weddings, vacations, and busy weekends * When a fat loss phase does and does not make sense * How to build structure without being rigid * Why summer can still be a season of progress, even if you’re not dieting This episode is your reminder that just because you can’t completely transform your body by next month doesn’t mean the next three months don’t matter. You can still get stronger.You can still improve your nutrition.You can still maintain your progress.You can still build better habits.You can still feel really freaking good this summer. The goal isn’t to panic-diet your way into a swimsuit. The goal is to stop quitting every time the timeline isn’t perfect. 🙌🏻 Let’s Connect 📱 Instagram: @fit.habit.emma [https://instagram.com/fit.habit.emma]🌐 Website: www.fithabit.club [https://fithabit.club/]🎧 Don’t forget to subscribe to the podcast so you never miss an episode! If this episode resonates, subscribe, share, and leave a rating. It helps get this message to more people who need it! ⚙️ Free Resources: 👉🏻 Book a Free Discovery Call [https://fithabit.club/#book-call/]👉🏻 Struggling with digestive issues? Download my No Bloat Blueprint [https://fithabit.club/no-bloat-blueprint].👉🏻 Hit a fat loss plateau? Download my How to Eat More Carbs to Break Your Fat Loss Plateau [https://fithabit.club/how-to-eat-more-carbs/] guide.👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻 [https://www.facebook.com/groups/fit.habit.hub] This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit fithabitemma.substack.com [https://fithabitemma.substack.com?utm_medium=podcast&utm_campaign=CTA_1]

🎙️Episode 122: Can You Actually Gain 5lbs of Muscle in a Month? feat. Laura Savino

Want the truth? You are probably not gaining 5lbs of muscle in a month. And honestly? That’s completely normal. In this episode, I sit down with my friend and fellow coach, Laura Savino, to break down what’s actually realistic when it comes to building muscle, improving body composition, and getting the “toned” look so many women are after. Because social media and bad coaching have a lot of people believing they can completely transform their physique in 8 weeks… and that’s just not how this works. In this episode, we break down: 💪🏻 What realistic muscle gain actually looks like for men vs women📉 Why eating more doesn’t automatically mean more muscle🔥 The biggest mistakes people make during a muscle-building phase🏋🏻 Why training intensity and progressive overload matter more than you think⚠️ Why DEXA scans and InBody scans may be doing more harm than good🧠 The mindset shift women need to stop obsessing over the scale and start chasing body composition instead⏳ Why your dream physique may take years, not months, and why that’s okay If you’ve ever felt frustrated because your body isn’t changing as fast as you think it “should,” this episode is for you. ⚠️ Reminder: Sustainable results take time. The goal isn’t to rush the process, it’s to build a body that lasts. Connect with Laura: * Instagram: @laurajustinesavino [https://www.instagram.com/laurajustinesavino/#] Loved this episode? Screenshot it, share on Instagram, and tag us @fit.habit.emma [https://instagram.com/fit.habit.emma] and @laurajustinesavino [https://www.instagram.com/laurajustinesavino/#] — we’d love to hear your biggest takeaway! 🎧 Subscribe + Rate + Review if this episode resonated with you! Your support helps us reach more people who want to cut through the bs online and actually learn how to build muscle, lose body fat, and fuel their body the right way! ⚙️ Free Resources: 👉🏻 Book a Free Discovery Call [https://fithabit.club/#book-call/]👉🏻 Struggling with digestive issues? Download my No Bloat Blueprint [https://fithabit.club/no-bloat-blueprint].👉🏻 Hit a fat loss plateau? Download my How to Eat More Carbs to Break Your Fat Loss Plateau [https://fithabit.club/how-to-eat-more-carbs/] guide.👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻 [https://www.facebook.com/groups/fit.habit.hub] This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit fithabitemma.substack.com [https://fithabitemma.substack.com?utm_medium=podcast&utm_campaign=CTA_1]