Explorez tous les épisodes du podcast The Stay Fit Mom Podcast

Krista and Tracy kick off the Stay Fit Mom podcast by catching up on summer highlights, including river floating, Huntington Beach camping with “702 Sips,” visitors, and trying new workouts like Pilates reformer. They discuss getting back on track with nutrition after summer and share quick meal ideas and family favorites. They also talk about parenting and teen milestones plus humorous “hot mess” moments. The episode’s main focus is the six-week Back to School Challenge, offering macro tracking or habit focus, a $25 entry with a private Facebook group, weekly mini-challenges and prizes, optional bundles with custom macros, cookbooks, and a new six-week Stronger at-home program, plus transformation-based cash prizes and an optional step bet; registration closes September 25.

Back to School Challenge Registration

Coconut Chicken Curry

Cream Cheese Chicken Chili

Sesame Orange Chicken

Cheesy Sausage Biscuits

Animal Style Burger Bowls

Stay Fit Mom Cookbooks

Monthly Macro Meals

In this episode, Tracy sits down with fellow mom and entrepreneur Chelsea Cunningham to talk motherhood, business, discipline, and having the courage to bring an idea to life. Chelsea shares her journey from middle school teacher to entrepreneur, why she keeps coming back to 75 Hard, and how she creates space for big goals while raising a family.

They also dive into Chelsea’s children’s book, The Adventures of Postal Penny, created to help bring back the lost art of letter writing and foster meaningful connection between generations. Chelsea shares the process of turning an idea into a published book, overcoming self-doubt, learning to delegate, and building something meaningful alongside her kids.

On this episode of The Stay Fit Mom podcast, Tracy interviews registered dietitian Coach Emily, about her personal struggle with fatigue, moodiness, belly weight gain, cravings, and a long-term weight-loss plateau after four pregnancies (three with gestational diabetes), high stress, and possibly moving from postpartum into perimenopause with insulin resistance. They explain glucose spikes and how frequent prolonged spikes can affect energy, mood, cravings, sleep, and metabolic health. Emily shares why she shifted from macro tracking to a habits approach and began using an over-the-counter continuous glucose monitor to get real-time data. Her transformation is incredible!

• Emily's last podcast episode
• CGM

On this episode of the Stay Fit Mom Podcast, Tracy welcomes back Dr. Jake to discuss the foundations of lifelong health. They dive into why sleep, nutrition, daily movement, and improving your VO₂ max are some of the most powerful ways to reduce disease risk and live longer. They also cover practical ways to build fitness, the importance of strength training and walking, and simple nutrition habits that support long-term health—proving it's never too late to start, even after menopause.

• Navigating the Peptide Movement with Dr. Jake
• What an 80 Year Old Can Teach us About Vo2 Max and Longevity

On this episode of Stay Fit Mom podcast, Tracy interviews Coach Cassie (Krista’s sister), a Stay Fit Mom coach since 2020, mom of three, and an OBGYN ultrasound tech, about her health journey with macros, CrossFit, Hashimoto’s/hypothyroidism, and lupus (SLE). Cassie explains how autoimmune disease and chronic inflammation led to slow weight-loss progress despite consistent macro tracking, and shares her mindset shift that time will pass anyway. Cassie discusses why she initially resisted GLP-1s, how her rheumatologist supported it, and how GLP-1s reduced food noise and helped inflammation while she still tracks macros, emphasizing “macros before meds.” She also shares observations from women’s health about gaps in nutrition and hormone education, and ends with favorite book recommendations.

Season 4 is here! Tracy and Krista catch up on everything that’s happened since February—from life updates, summer adventures, and their latest Stay Fit Mom retreat to new recurring podcast segments you’ll hear all season. They also share the biggest health discoveries from their recent bloodwork, how personalized treatment has changed how they feel, and why they’re passionate about helping other women move beyond “normal” and pursue optimal health. Plus, they introduce an exciting new partnership that makes comprehensive lab testing and expert care accessible nationwide.

In the Season 3 finale of the Stay Fit Mom podcast, Krista and Tracy reflect on their health journeys as they approach 40—sharing what they’d do differently, what they’d keep the same, and the small, consistent habits that truly moved the needle. From overcomplicated dieting to lifting weights, hormones, sleep, and accountability, they wrap the season with honest lessons and hopeful perspective for the next decade.

• Stay Fit Mom Cookbooks
• Monthly Macro Meals
• 1:1 Coaching
• Sourdough

On this episode of the Stay Fit Mom podcast, Krista welcomes her husband Chad for a special interview. The episode touches on their life together as parents and fitness enthusiasts, the story of how they met, and their commitment to health and wellness. The couple delves into Chad's background as a former high school football player, teacher, CrossFit coach, and full-time dad. They discuss balancing family life with fitness routines, Chad's role in supporting Krista’s career, and the challenges and joys of raising active kids. The show is filled with fun segments that explore their relationship and personal anecdotes, making for an engaging and heartfelt episode.

Dad Bod, Men's Macro Coaching

In this episode Krista and Tracy dive into the importance of family dinners and provide practical tips for meal planning.  Krista shares her favorite recipes and hacks for making meal prep easier, especially for busy moms with multiple kids. Tracy emphasizes the importance of having a plan and the benefits of cooking at home despite the challenges, providing insights on how to manage picky eaters and balance nutritious meals that everyone will enjoy. Tune in for inspiration and actionable steps to make family dinners a priority despite a hectic schedule.

In this episode of the Stay Fit Mom podcast, host Tracy welcomes her mother, Ivette, affectionately known as 'Stay Fit Grandma.' Spanning several key topics, Ivette shares her experience with learning English and her life as a poker dealer before retiring. The episode also explores Ivette's passion for fitness and nutrition, including her exercise routines at the YMCA and her love for macros and healthy eating. Tracy and Ivette discuss Ivette’s positive outlook on aging, her active lifestyle, and her motivation to stay fit for her grandchildren. Ivette also provides valuable advice for both younger and older generations on building strong relationships, staying active, and finding contentment.

Sourdough Bread

Stay Fit Mom Cookbooks

Stay Fit Mom 50+

Krista and Tracy kick off the new year with a special episode discussing their wins and losses from 2025 and setting goals for 2026- while inspiring you to do the same! They touch on their major accomplishments, the challenges they've faced, and their personal, business, and family aspirations for the upcoming year.

In this episode of the Stay Fit Mom podcast, Tracy is joined by Coach Mariesha to discuss her journey through perimenopause and weight loss. After losing 70 pounds, Mariesha faced unexpected challenges as her body changed due to perimenopause. She shares her experiences of dealing with inflammation, fluctuating weight, and decreased capacity for stress and workload. The conversation delves into the importance of hormone testing, finding the right medical support, and adjusting personal goals and routines. They highlight the significance of rest, self-reflection, and creating new metrics for success. The episode provides insights and tangible advice for women facing similar struggles, encouraging them to accept their new normal while still striving for health and happiness.

In this episode of the Stay Fit Mom podcast, host Tracy welcome Jennifer Rohren from Little Healthy Sleepers to discuss the transformative power of sleep on metabolism, hormones, and overall sanity—especially for mothers. Jennifer shares her personal journey of balancing motherhood, macro tracking, and sleep, highlighting the importance of setting consistent routines for both adults and children. The conversation delves into practical tips for improving sleep quality, debunking common misconceptions about sleep training, and the impact of sleep on adult health and child development. The episode underscores how education on sleep can drive compliance and enhance overall well-being.

• Improving Your Sleep with Little Ones
• Fine Tuning Your Sleep Routine
• https://www.littlehealthysleepers.com/

In this episode, Tracy sits down with Coach Emily, a Registered Dietitian and Stay Fit Mom coach, to unpack the science behind sustainable nutrition. Emily discusses key health topics such as BMI, TDEE, and NEAT, while emphasizing the importance of helping clients form healthy relationships with food. 

1:1 Coaching

Stay Fit Mom Guide to Counting Macros on Your Own

What is TDEE?

Cottonball Video

 

In this episode of the Stay Fit Mom podcast, Tracy is joined by Katie Kelly, a nurse practitioner, to discuss all things perimenopause. They cover the essential aspects of managing perimenopause symptoms through nutrition, exercise, and hormone replacement therapy (HRT). Katie shares her professional experience and personal insights into hormonal fluctuations, common symptoms, and the impact on women's overall health. The episode provides valuable advice on lifestyle changes, the importance of tracking symptoms, and how to advocate for yourself with healthcare providers. Katie also elaborates on the benefits of HRT, addressing long-term health considerations like bone density and cardiovascular health. Tune in to gain practical tips and a deeper understanding of navigating this transitional phase in a woman’s life.

Cougar Puberty

Progressive Overload Workout Program

Fiber- Every thing you need to know and Fiber rich foods

How to go from 100g to 150g of Protein in a Day

In episode three of the Stay Fit Mom podcast, host Tracy interviews Michelle Santiago, a dedicated client of the Stay Fit Mom program. Michelle shares her journey from being a vegetarian with a challenging work-life balance to successfully using macro counting and transitioning to a habit-based program. She discusses key nutritional insights, meal prepping tips, the importance of protein, and the transition to habit-based health management for sustained success. Michelle details her experience with coaching, specifically with Coach Chelsea, and the positive impacts of incorporating structured habits like sleep routines and step counts into her daily life. This episode highlights the realistic struggles and victories of maintaining a healthy lifestyle amidst a busy schedule.

Dr. Jake Kelly joins the Stay Fit Mom podcast to discuss health, macros, GLP-1 meds, and why prevention matters most. A must-listen on honoring your health with hope and action. Full Show Notes HERE.

Tracy and Krista dive into the overarching theme for Season 3: Honoring Your Health with Hope and Action! Tracy shares her dad's story and the hosts explore how small habits today can shape your family’s tomorrow. Full Show Notes HERE.

In this episode of the Stay Fit Mom Podcast, Tracy chats with Chris—dad of 6, macro counter, and Stay Fit Mom’s behind-the-scenes guy—about health, parenting, business, and life’s funny moments in this season two finale.

FULL SHOW NOTES HERE.

In this episode, Tracy chats with Coach Laura about family, fitness, and coaching with heart. Hear her story, her client wins (including a 70 lb loss!), and what makes her such a trusted mentor. Full SHOW NOTES HERE.

Krista & Tracy get real about breast implants, beauty routines, body image, and family life—sharing honest stories, laughs, and lessons on self-care without losing yourself. Full SHOW NOTES HERE.

Coach Stacy shares her journey from client to coach, her ADHD diagnosis at 41, and how she balances fitness, nutrition, and mental health with practical tools and support. Full Show Notes HERE.

Krista and Tracy share the highs and lows of moving and renovating while juggling family, fitness, and chaos. Real talk, real life, and how they're staying sane through it all.  FULL SHOW NOTES HERE.

In this episode, Tracy chats with Coach Lee Ann about parenting, big life transitions, and building healthy habits through a beginner’s mindset, all rooted in Lee Ann’s holistic coaching approach. FULL SHOW NOTES HERE.

Tracy interviews client Brittany Fishback, a mom of 3 who shares her powerful weight loss journey (40 pounds down), hormone struggles, and how coaching helped her find both joy and success. Show Notes HERE.

Season 2 kicks off with new themes, laughs, and an intro to the new Habits Based Nutrition program! Krista and Tracy share stories, tips, and joy in the journey to better health. Full Show Notes HERE.

In the season finale, Tracy and Krista dive into GLP-1 meds like Semaglutide, sharing Krista's experience, benefits, risks, and lifestyle tips!

FULL SHOW NOTES HERE

Tracy interviews Coach Chelsea about raising her special needs daughter, Loryn, who is tube-fed with macro-balanced meals. Chelsea shares Loryn's story as well as her own macro counting experience and how the tools she's learned have helped her feed Loryn and her family. SHOW NOTES HERE.

In this episode, Krista and Tracy explore how budgeting finances and food macros align, sharing tips on discipline, meal planning, saving money, and achieving your goals. SHOW NOTES HERE.

In this episode, Krista and Tracy explore goal setting, sharing tips, challenges, and their 2025 goals. They discuss SMART goals, accountability, favorite meals, and introduce new segments. Full Show Notes HERE.

In this episode Tracy and Coach Lindsay VanSickle share practical tips for busy moms to achieve fitness goals using Atomic Habits, focusing on small wins, consistency, and community. They discuss sustainable weight loss, habit formation, and accountability all while sharing personal experiences. SHOW NOTES HERE

Tracy interviews Jenni Galiotto, a Nashville mom, about her weight loss, macro counting, and balancing health, family, and a busy life with consistency and support. SHOW NOTES HERE

In episode 6 of the Stay Fit Mom Podcast, Krista and Tracy share their fitness journeys, from P90X to CrossFit, offering tips to stay motivated, manage transitions, and make exercise a joyful part of mom life.

SHOW NOTES HERE.

In episode 5 of the Stay Fit Mom Podcast, Tracy chats with coach Mariesha Braley, who shares her journey from client to coach, overcoming fertility and postpartum struggles, losing 70+ pounds, and empowering others.

FULL SHOW NOTES HERE

Tracy shares her family’s inspiring adoption journey, becoming parents to three children from foster care. From financial struggles to the joys and challenges of adoption, it’s a story of faith and resilience. 

FULL SHOW NOTES HERE.

Krista and Tracy explore Krista's journey from baking to creating viral macro-friendly recipes. They discuss meal prep tips, customizing macros, recipe development, family meals, and kitchen mishaps.

FULL SHOW NOTES HERE.

Krista & Tracy explain macro counting, share tips, discuss protein importance, balancing schedules, client stories, and the power of consistency.

FULL SHOW NOTES HERE.

 

Krista and Tracy share the origins and growth of Stay Fit Mom, discussing perseverance, building community, and social media's impact. They offer health tips, future goals, and insights on work-life balance.   FULL SHOW NOTES HERE.

 

Krista and Tracy introduce the Stay Fit Mom podcast. As nutrition coaches, business partners, and moms, they promise to deliver actionable steps for a healthy life while sharing personal stories from their decade-long journey in the health and fitness industry. Episodes will cover topics from marriage and parenting to entrepreneurship, all wrapped up in a friendly and engaging format. Subscribe and join them on this lifelong journey.