When I think of real women who are Making Fit Work, I think of local business owner and friend, Marcy Sarmento. Marcy owns Livi Laser Center and is a mom of 2 busy kids, but she always makes time for self-care.

Self-care is one of the best tools we have for growth, both in our businesses and our personal lives. When we build up our energy and confidence, we carry that energy throughout the day and in to every thing we do. 

Marcy shares with us how she practices self-care, including meditation, journalling, building community, eating right, and always getting in some movement.

LiVi Laster Center Website, Instagram

Don’t forget to join the Making FIT Work Private Facebook Page and connect with me on Instagram: @fitwith_nina

How do you know if you need to hire a personal trainer or coach? What’s the difference between the two anyways? And if you do need one, how do you pick one? The coaching industry might feel crowded with voices telling you one thing or another and it gets overwhelming. That’s why in this episode, I’m sitting down with my good friend and colleague Nicole, who has been training clients for over 25 years herself, so we can set the record straight once and for all. Getting clear on your fitness goals and expectations can help you decide on the right kind of personal training investment to make, and how to tell the good coaches apart from the really great ones.

Don’t forget to join the Making FIT Work Private Facebook Page and connect with me on Instagram: @fitwith_nina

I took a little time off podcasting at the end of 2022 to spend time with family and reflect on the upcoming year. It’s so easy to get caught up in what everyone else around us is doing, so it’s important to me to think about how I can share and empower you going forwards. I always pick a word to focus on for the year, to serve as an anchor for my goals. Typically I’ve picked words that channeled what I wanted to achieve professionally, but this time I wanted to focus on something a little different. I thought about what I truly need to create my “best life” and one word kept coming up again and again: connection. Here’s to finding new, better ways to connect with each other in 2023.

Don’t forget to join the Making FIT Work Private Facebook Page and connect with me on Instagram: @fitwith_nina

More than anything else, I often find that mindset is the number one thing holding my clients back from the success they’re looking for. By getting rid of our limiting beliefs, we unlock the potential to accomplish anything, the potential that lived within us all along. Happiness is found within ourselves and loving who we are, and that self love is the hack needed to unlock our best lives.

Connect with Bela: Instagram, Website, YouTube

Click here for a special offer for Podcast listeners!

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You’ve probably heard by now that one of the best things a woman can do on her weight loss journey is to start strength training, aka weight lifting… but why? If you want to lose weight and burn fat, you first have to understand your metabolism and what it’s made up of. Believe it or not, exercise only comprises about 5% of your metabolism! So then why start lifting? Building muscle mass changes everything up and helps you burn that fat a lot faster.

Don’t forget to join the Making FIT Work Private Facebook Page and connect with me on Instagram: @fitwith_nina

I’m so excited to share this episode with you today, because it’s something very important that I think a lot of us aren’t quite sure how to do “right.” How do you talk about food with kids? With disordered eating and obesity rates rising, it’s more important than ever to teach our kids both healthy eating habits and healthy body image. A good relationship with food starts at home! Join me and Pediatric Nutritionist, Vanessa Thornton, for this very educational episode!

Connect with Vanessa: Instagram, Website 

Join Vanessa’s Pave The Way Program!

You can use code “VANESSA15” at Tinyhood for a discount on any class or package 

Use code FITWITHNINA at checkout to save 20% on your protein products at Jay Robb Protein!

Don’t forget to join the Making FIT Work Private Facebook Page and connect with me on Instagram: @fitwith_nina

Today I’m talking to 82-years-YOUNG Joy Overstreet about how she uncovered the secret to ditching diets. You could say her journey with dieting started over 65 years ago when summer-camp weight gain let to obsessive yo-yo dieting. After Joy’s husband passed away in 1974, she knew something had to change, and that’s when she began to discover what she calls the “Cherry Pie Paradox.” Now everything Joy learned is available for all of us to read in a book, so we can free ourselves from constant dieting and the shame and self-judgement we often attach to our weight.

Connect with Joy: @joyoverstreet1, Website

Get her book: The Cherry Pie Paradox: The Surprising Path to Diet Freedom and Lasting Weight Loss

Use code FITWITHNINA at checkout to save 20% on your protein products at Jay Robb Protein!

Don’t forget to join the Making FIT Work Private Facebook Page and connect with me on Instagram: @fitwith_nina

It’s easy enough to say you’ll make healthy changes in your life, but the hardest part is actually sticking to them. Building habits takes practice and if you give up after the first sign of difficulty, you’ll never give yourself a fighting chance for change. In this episode, I’m sharing my best tips for building healthy habits for good!

Use code FITWITHNINA at checkout to save 20% on your protein products at Jay Robb Protein!

Don’t forget to join the Making FIT Work Private Facebook Page and connect with me on Instagram: @fitwith_nina

My weight gain and loss journey through pregnancy was far from average. I gained 45 pounds each time, and in an effort to “bounce back” and not to be the mom who “let herself go” I developed an unhealthy mindset that I still have regrets about. For you mamas out there, don’t get caught up in the number on the scale. Focus on how you feel, rather than how you look, and I promise it’s possible to enjoy the journey.

Use code FITWITHNINA at checkout to save 20% on your protein products at Jay Robb Protein!

Don’t forget to join the Making FIT Work Private Facebook Page and connect with me on Instagram: @fitwith_nina

There are two major dieting mistakes I see a lot of people making: cutting out carbs and cutting out fats. You may think they are the cause of all your weight troubles, but it’s just not true. We need them both for energy and a healthy life, and it all comes down to balance. Let’s talk about how to keep the carbs and fats in your diet so you can get real, sustainable results.

Use code FITWITHNINA at checkout to save 20% on your protein products at Jay Robb Protein!

Don’t forget to join the Making FIT Work Private Facebook Page and connect with me on Instagram: @fitwith_nina

It’s the one year anniversary of Making FIT work! To celebrate, I’m sharing my favorite clips from the top 6 most listened to episodes of the show. All episodes are linked below, so make sure you give them a listen!

#6: Strength Training for Women: Why & How with Ty Rendich-Texidor

#5: Top 4 Reasons You’re NOT Getting Results

#4: Structure, Preparation and Mom-Guilt with Laurie Dionisio

#3: Kick The Cravings

#2: How To Make Diets Work for You

#1: Getting Motivated & Staying Consistent with Tracie Calabrese

Use code FITWITHNINA at checkout to save 20% on your protein products at Jay Robb Protein!

Don’t forget to join the Making FIT Work Private Facebook Page and connect with me on Instagram: @fitwith_nina

Stress affects our health more than we know. If you want to be the best version of yourself—the best spouse, parent, employee, business owner, friend, etc—it all starts with stress. One of the best ways to tackle that stress is by really focusing on your self-care, and that includes your fitness. Kelly Almeida is a client of mine who is a busy mom and wife, and runs her own salon on top of it all. When she started making small shifts towards a healthier lifestyle, not only did she start looking better, but feeling better too.

Visit SALON ELL, @salonell

Use code FITWITHNINA at checkout to save 20% on your protein products at Jay Robb Protein!

Don’t forget to join the Making FIT Work Private Facebook Page and connect with me on Instagram: @fitwith_nina

Today’s episode might be a sensitive topic for some, but it’s becoming a pet-peeve of mine and I think it needs to be discussed: is perimenopause the cause of all of your weight gain struggles? I see this everywhere, brands and influencer targeting women in their 40’s and claiming they have the one answer to all your perimenopausal weight-related issues, but there’s one main problem: there is absolutely no truth to the idea that perimenopause causes weight gain at all! You might actually be experiencing perimenopause and if that’s the case there are ways to alleviate symptoms. However, if you’re seeing some weight gain as you reach your 40’s and beyond, there’s more that can be done than just blaming your changing hormones and giving up.

Don’t forget to join the Making FIT Work Private Facebook Page and connect with me on Instagram: @fitwith_nina

Today I have 2 of my colleagues, Robyn Stewart and Elise Tzurkov, on the podcast to discuss whether or not you should be talking about your health and fitness journey with your family and friends. Diet culture has a strong hold on people and whether we like it or not, people notice when you start making healthier choices. It can be difficult to navigate social situations, holidays, and even eating in front of your kids if you don’t have the right mindset. But remember this: your health choices aren’t just a diet, they’re a lifestyle. YOU have the power over the food you eat, not the other way around.

Connect with Elise: @functionallyfitwithelise, MacroU

Connect with Robyn: @robyn_yqlnutrition, Nourish-U, Website

Use code FITWITHNINA at checkout to save 20% on your protein products at Jay Robb Protein!

Don’t forget to join the Making FIT Work Private Facebook Page and connect with me on Instagram: @fitwith_nina

Menopause is a biological reality that all women face, but we don’t have to surrender to it. Think of menopause as a detour, rather than a decline. That’s why I brought on Dr. Carla DiGirolamo for this week’s episode. Carla is a Fitness and Nutrition coach in addition to her work as a Board-Certified Reproductive Endocrinologist and Menopause Specialist. Today we talk about the ins and outs of hormone changes as we get older, and the best ways fuel, train, and take care of ourselves as our bodies change. Menopause isn’t a deficiency, it’s a part of life. It’s time we learned to love and take care of our bodies, instead of hiding them away.

Connect with Carla: @fitforlifemd, Website, Blog, Facebook, LinkedIn

Use code FITWITHNINA at checkout to save 20% on your protein products at Jay Robb Protein!

Don’t forget to join the Making FIT Work Private Facebook Page and connect with me on Instagram: @fitwith_nina

Being healthy is more than just diet and exercise, it’s an entire lifestyle. It may not be obvious, but our stress levels have a huge impact on our weight gain and weight loss. You can’t eliminate stress from your life entirely, but it’s important to learn how to manage it well if you’re committed to your health & fitness goals.

Use code FITWITHNINA at checkout to save 20% on your protein products at Jay Robb Protein!

Don’t forget to join the Making FIT Work Private Facebook Page and connect with me on Instagram: @fitwith_nina

When I think of real women who are Making Fit Work, I think of local business owner and friend, Marcy Sarmento. Marcy owns Livi Laser Center and is a mom of 2 busy kids, but she always makes time for self-care.

Self-care is one of the best tools we have for growth, both in our businesses and our personal lives. When we build up our energy and confidence, we carry that energy throughout the day and in to every thing we do. 

Marcy shares with us how she practices self-care, including meditation, journalling, building community, eating right, and always getting in some movement.

Marcy is giving 10% off ALL SERVICES at Livi Laser Center until September 1st. Just mention this podcast when booking your appointment! 

Livi Laster Center Website, Instagram

Don’t forget to join the Making FIT Work Private Facebook Page and connect with me on Instagram: @fitwith_nina

If you’re on a weight-loss or health journey, you might be wondering how alcohol fits into the equation. First, you should evaluate how you drink: do you find yourself mindlessly snacking, or are you giving up on healthy habits the day after drinking? It’s also important to understand how the body metabolizes alcohol too, and you might not like the truth! But most importantly, understanding why you drink at all might help you make the decision that makes the most sense for your journey. You can always enjoy a drink or two, in moderation.

Don’t forget to join the Making FIT Work Private Facebook Page and connect with me on Instagram: @fitwith_nina

Lucie is a commercial portrait photographer who works mainly with fitness, lifestyle, and athletic brands and loves to work with companies and individuals looking to level up their business and ready for their photos to reflect that change. As an entrepreneur (and a busy mom!) Lucie has a lot to do, and not a lot of time. In this episode we talk about the evolution of Lucie’s own fitness journey and how she relies on community to make it all work.

Summer Sessions with Lucie! https://www.luciewickerphotography.com/summer-sessions-2022 Mention this podcast and get 15% off!

Web: www.luciewickerphotography.com

Ph: 617-429-6654

Instagram: @luciephoto

LinkedIn: luciewicker

Sign-up for Lucie's email list

Don’t forget to join the Making FIT Work Private Facebook Page and connect with me on Instagram: @fitwith_nina

Intermittent fasting (or IF for short) is a tool some people use to increase the amount of time spent between meals, usually dinner and breakfast the following morning. In today’s episode, I’m sharing the what’s, why’s, and how’s of intermittent fasting. IF can be great, but it’s not for everyone and it’s certainly not a long-term solution for most people. I’m all about working towards getting you stronger, happier, and healthier. Is intermittent fasting the best way to get you there?

Don’t forget to join the Making FIT Work Private Facebook Page and connect with me on Instagram: @fitwith_nina

For you mamas out there, you might’ve heard that a permanently weak core and bladder “leakage” are normal post-baby, but Dr. Jackie Kickish is here to tell you that it’s not. Postpartum pelvic floor dysfunction might be common, but that doesn’t make it healthy, and it also doesn’t mean you have to live with the shame and embarrassment of it for the rest of your life. Jackie is a Doctor of Physical Therapy and certified pregnancy and postpartum corrective exercise specialist who’s on a mission to help moms improve their pelvic floor function so they feel strong and confident. If you’ve had a baby and you’re ready to get back to the fitness world, give this episode a listen so you know what to do (and not to!) as you head back to the gym.

Connect with Jackie: @drjackiekickish, Facebook, Website

Get Jackie’s FREE Postpartum Guide

Don’t forget to join the Making FIT Work Private Facebook Page and connect with me on Instagram: @fitwith_nina

This week I’m chatting with Sara Charbonneau, school adjustment counselor, coach’s wife, mom to two littles and one almost-adult, and member of my HIIT and Lift program. Sara is busy! Even though life can be hectic, she knows how important getting a good workout is for her mental and physical health. That’s where at-home workouts come in. The flexibility and convenience of working out at home has helped Sara get more committed to her physical health than ever before. It’s all about adjusting your workouts to fit into your life, rather than building your life around your workouts.

Register for my HIIT & LIFT Program!

Don’t forget to join the Making FIT Work Private Facebook Page and connect with me on Instagram: @fitwith_nina

With COVID restrictions lifting, travel plans will be at an all-time high this summer. If you plan on traveling, it’s important to ask yourself how you want to feel—both physically and mentally—on your vacation. If you’re anything like me, feeling happy, healthy, and at your best during and after your vacation is important! Check this episode out for my best tips for staying on track with your health and fitness while you travel, so you don’t have to hit that reset button when you come home.

Register for my HIIT & LIFT Program!

Don’t forget to join the Making FIT Work Private Facebook Page and connect with me on Instagram: @fitwith_nina

Welcome to a series here on Making Fit Work where I’ll be breaking down some of the most popular health & fitness myths out there so you can pay attention to what really matters on your own journey.

This myth is a little surprising to me, but for some reason it seems to stick around: should you avoid eating fruit because it has too much sugar? I don’t know about you, but I’ve never met anyone who is starting a health and fitness journey because they over-indulged in too many apples or too many smoothies. Of course fruit has sugar, and you can definitely be mindful of when you’re consuming it, but there are so many benefits to getting in your daily servings of fruit. In fact, I think the real reason people are cutting out fruit is to avoid making the changes that will actually make a difference in living a healthier life.

Don’t forget to join the Making FIT Work Private Facebook Page and connect with me on Instagram: @fitwith_nina

As the warmer months roll in, it makes sense that you might feel pulled to pick up more activities like running, hiking, swimming, or other sports you might want to play with your family. Don’t get me wrong, it’s great to get outside and get active! But doing more active activities doesn’t mean you should let your strength training fall behind. In this episode, strength and nutrition coach, Hollie Nicholson, and I discuss why keeping up with building your muscle should stay a priority this summer.

Connect with Hollie: @hollienicholsonwellness, Hollie Nicholson Wellness on Facebook, Website, email: hollienicholsonfitness@gmail.com

Don’t forget to join the Making FIT Work Private Facebook Page and connect with me on Instagram: @fitwith_nina

Planning and preparing your meals is super important for staying on track with your fitness and nutrition goals, but life happens! You’re busy, with lots to worry about, and not every week goes according to plan. So how do you stay on track with your food when you’re not on your A-game? Today I’m sharing 5 tips I personally use when I’m having an off day or week. Life will always have its bumps in the road. Instead of trying to fight it, let’s figure out how to work around it.

Having an underachieve thyroid condition doesn’t mean you’ll be stuck over-weight and over-tired your whole life. Dr. Emily Kiberd is a chiropractor and movement instructor who helps women who struggle with thyroid issues to lose weight and feel better. In fact, Emily herself has been diagnosed with Hashimoto’s and incredibly, has put it into remission! With a personal thyroid success story, Emily leads the way for other women with thyroid conditions to stop the chronic cardio and build muscle, learn to properly fuel themselves, get proper rest, and reframe the mindsets that are holding them back. Healthy and fit with Hashimoto’s is within reach for you.

Connect with Emily: @dremilykiberd, dremilykiberd.com, Join Emily’s Thyroid Strong Masterclass

Do you need a coach to get results? Of course not! You can absolutely take your health and fitness into your own hands. There are thousands of free resources online about anything you might want know. At the same time, there are thousands of conflicting opinions said by people with thousands of different lifestyles and personal experiences. If you want to get to your goals even faster, you may want to consider hiring a coach. Make sure to tune in to this episode to hear why you might want to hire a coach, why a coach is like a cheat code, and what to look for if you do decide coaching is right for you.

This week I’m chatting with my friend and a client of mine, Jess Kaeterle. In this episode, Jess gets really vulnerable with us and shares all about her chronic illnesses and the impact they have made on her health and fitness journey. She may have her own health struggles, but she keeps showing up and living her best life.

If you experience chronic illness, you can still thrive! It might look a little different for you—you might need some help and you definitely have to take care of yourself, but you can have a healthy life and your own fitness journey. Life is not a one-size-fits-all journey, but you can always be growing towards your goals.

You can connect with Jess on Instagram: @jesskaetyoga

Let’s talk about your at-home gym—why you should have one, and how to set it up. I know you’re busy (I am too!) and sometimes that means not getting to the gym as much as you’d like to. If you have a well equipped and inviting gym space at home, it will help you with your overall consistency, stay on track, and reach your goals! Get your must-have equipment from Perform Better and get 15% OFF your TRX Home2 System HERE!

Don’t forget to join the Making FIT Work Private Facebook Page and connect with me on Instagram: @fitwith_nina

Kendra LaHue helps women lose weight and get strong, all without fad diets. There’s a misconception that in order to lose weight, you have to eat very little and be miserable the whole time. It’s just not true, and Kendra is proving it.

Kendra talks about her own background as a former athlete-turned-medical professional-turned personal trainer. After finding her way in the health and fitness world, Kendra realized that her real passion lay within helping women lose huge amounts of weight (30-150 pounds!), feel like a badass by getting stronger, and learn that all of this is possible through fueling your body properly—not starving yourself.

We discuss weight loss myths, the fear women seem to have of carbs and fats, and how progress will never be linear, so we should all practice a little self-kindness.

In Kendra’s words, you can’t fail if you don’t quit. As long as you just keep going, you’ll find the results you’re looking for.

Don’t forget to connect with Kendra on Instagram: @kendralahue

And check out her website: kendrafitness.com

Michelle Freitas is a Nurse Practitioner, wife, and mom to two littles just 1 and 3 years old.  I’ve been working with Michelle for almost 5 years and was personally impressed when she recently decided to add on training for a half-marathon to her already busy schedule & sleepless nights.  

Michelle walks us through how her fitness journey has evolved since college and how she has come to feel her best now as a Mom of two.  She attributes much of her consistency to early morning workouts, her fitness friends, and the support of her hubby.

While most people would use having small kiddos as a reason to stay in bed, Michelle quickly realized that skipping her early morning workout didn’t exactly equate to waking up feeling more refreshed. 

Whether or not you have small children, I think everyone can learn a little bit about the power of consistency from Michelle.

If you have any suggestions for upcoming episodes or are interested in joining the Making FIT Work community on Facebook I would love to have you. You can use this link to join, ask questions, make some new fitness friends and be the first to know about upcoming challenges and programs. https://www.facebook.com/groups/1642949039303216/

And don’t forget you can GET $10 OFF, my favorite Trim supplement here. https://www.modere.com/Welcome/?referralCode=7579098

On this episode, I interview Christine Braneli, a mother of 2 young adult kids. She has 29 years combined experienced as a chiropractor, beauty salon owner and business owner and is now out of private practice and working at the intersection of health and beauty; helping women glow from the inside-out.

Christine spent years working in the fitness/health/beauty industries constantly striving towards an ideal image.  Rigid diet restrictions and excessive exercise to keep her looking in a way that she along with many people thought represented overall health & beauty.  It wasn't until Christine's daughter who struggled with a severe eating disorder was in recovery, did she herself realize, she ALSO had disordered eating and a less severe case of body dysmporphia.

Chrisitine, now uses this experience to help women feel beautiful from the inside-out by un-tieing their self worth from their size.   You can connect with Christine on IG at www.instagram.com/christinebraneli

In order to be the best version of yourself and build the kind of life you love, you need to be able to have confidence. Confidence isn’t a zero-sum game, where some people have it and other just don’t. Building your confidence is exactly like building muscle—it takes reps, and it takes time. Today I had the pleasure of chatting with Catherine Wood, Head Coach of Unbounded Potential, a firm supporting introverted, empathic, and sensitive entrepreneurs build their own joy-filled lives. Catherine shares with us what true confidence looks and feels like, as well as some tactical steps we can all take to reconnect with the confidence inside us all.

Connect with Catherine: Instagram, Website, Facebook, LinkedIn

Don’t forget to join the Making FIT Work Private Facebook Page and connect with me on Instagram: @fitwith_nina

Today I had the pleasure of chatting with Cams Campbell, Certified Nutrition Coach from Kingston, Jamaica and who guides women of color on their weight loss journeys, helping them figure out how to eat their cultural foods and still lose weight! Several years ago Came lost 45 lbs after she learned about macros and finally found her happy weight and what she calls her food freedom. And now she teaches others how to do the same. 

In this episode, Cams takes us through her weight loss journey, how she came to find Macro Counting, how it helped her reintroduce the cultural foods that she was craving back into her diet, and how that helped her maintain her 45lb weight loss. Cams shares her best practices for incorporating cultural foods into your diet and how over the years she has taken some of her favorite Jamaican foods and flavors and made them overall more well-balanced and healthier allowing her to now enjoy and savor those flavors more often.

You can learn more about Cams’ coaching and services online here or you can follow her on IG here.

If you’re on FB, I would love it if you joined my private community Making FIT Work here.

And don’t forget you can GET $10 OFF, my favorite Trim supplement here. 

In this episode we are talking all about cravings.  Specifically the difference between mindless snacking and cravings, and the misconception of WHY we're having cravings to start.  Most people assume that they just have this uncontrollable sweet tooth that just gets the best of them every night, when in reality that has nothing to do with it.

If this episode resonates with you and you know your mid-day and late-night cravings are getting in the way of your results be sure to sign-up for my FREE 7-Day Kick the Cravings Challenge that starts on Monday, March 14th here.

Also, GET $10 OFF my favorite supplement here. Search TRIM, and choose your favorite flavor.

On today's episode, I'm speaking with Ty Rendlich-Texidor. Ty has a degree in sports medicine and as a trainer she focuses on helping people address nagging injuries as they work towards achieving their fitness goals. Ty strongly believes that everyone should be able to train how they want for as long as they want.

We particulary tackle the topic of Strength Training for Women;  what it means, the importance of it and how most women underestimate their overall strength.

The benefits of strength training for women go way beyond weight loss and physique changes, and once you listen to the episode in full you will have a better understanding of why you should ditch the pink weights and realize what a women's strength does for her, day in and day out.

We also touch on the importance of sometimes doing less in order to accomplish more.

As always, I hope you enjoy this episode!

You can find more information on Ty and her training programs at www.tytraining.com or follow her on IG at www.instagram.com/ty_training

GET $10 OFF your first order of Trim here, 

Today we are addressing the big debate Fats v. Carbs and which one is better for weight loss?  The very simple answer is that it depends on which one helps manage your energy and cravings more, as well as which one your body metabolizes better.  And the only way to figure that out is with a little trial and error.  This is one of the first things I do with my clients, figure out which one of the two they are prioritizing more and create a meal plan where we prioritize the opposite source of fuel.

But before we dive deeper into that, I think it’s important to address why the two are so important.  Both fats and carbs serve as an energy source for our bodies.  Our bodies will either burn sugar (carbs) or fats during exercise in particular.  One of the biggest mistakes, when people start to diet, is they tend to cut both of these out, and this strategy will only work for the very short term before you end up crashing.  Another dieting dilemma is that most people don’t realize that their diet is high in both of these macronutrients which makes them primed for more fat storage. 

So how do you figure out which one is best for you?  Put it to the test.  For example, if you typically eat 3 - 4 meals/day.  Add one of these (carbs OR fats) to two of those meals and the other to only one of those meals throughout the day.  It’s not magic so it will most likely take more than a day to notice a significant difference but pay attention to how this makes you feel.  Have your energy and cravings improved?

If so, great!

Now here’s the part people have a hard time wrapping their minds around….just because you might feel great this way for a couple of weeks doesn’t mean you have to eat like this forever nor should you.  Chances are you will go through phases.  As women, we go through different cycles throughout the month and you might find that you feel best when alternating between high carbs or high fats throughout the month.

The key is to be mindful of how your body is reacting and keep overall balance in mind.  You should be looking at your nutrition as a whole throughout the day and not as individual meals.  How does your breakfast affect what you have for lunch, and so on?

What you want to remember is that you don’t need to completely eliminate the other but if you are going to enjoy more carbs on any given day then your fats should have less of a presence that day. 

I hope this helps you find the balance and get some energy back in your day-to-day.  If you want to learn more about my Mindful Metabolism coaching you can fill out the application here.

On this episode, I talk with Christine Flory, Nationally Board Certified Health & Wellness Coach who has been in the fitness industry for almost 20 years as certified personal trainer, nutrition specialist and yoga instructor.  

Christine and I dive deep into the mindset behind diet culture, why we fall into the diet and how to ditch the diets for good.  Christine shares how she has helped hundreds of women finally ditch the ALL or NOTHING mindset and create sustainable change with their nutrition.

If you're interested in connecting with Christine further you can email her at christine@floryfitness.com or follow her on IG at @christineflorywellnesscoach

Depending on where you live, your motivation may be taking a hit due to the long, cold, dark days.  Although the month of February is technically short it feels longer due to the weather conditions here in the NorthEast.  Maybe the results you were initially hoping for aren’t happening as fast as you’d like. Maybe you or someone in your family got sick this season. Or you’ve had a really stressful week at work that derailed you.

How do you get back on track and stay motivated?  And the honest truth is, you don’t. I don’t know ANYBODY, not even fitness professionals (trainers, coaches, instructors, etc.) that don’t feel unmotivated at times.  Just because they’ve come to enjoy and embrace what it does for them both physically and mentally doesn’t mean they are jumping out of bed every day excited to hit the gym.  The difference is they don’t rely on motivation to keep them going. They do it because they know that something is better than nothing.  They do it because they know that they will feel worse about giving up so they just do it anyway.  Even when they really don’t want to. 

It’s a commitment, not motivation that keeps them going.  And I don’t think that it’s necessarily a commitment to a goal as it is a commitment to themselves!  So instead of beating yourself up for not always feeling motivated, ask yourself what is my bare minimum commitment to myself?  What is my non-negotiable commitment? The intensity or type doesn’t matter, just the fact that you are taking that time. 

The other thing to note when it comes to staying committed (not motivated) is that people who are committed have learned to embrace the suck! They’ve learned to accept that not every single workout is going to feel amazing.  They’ve learned to incorporate rest days. They’re strategic about how to plan their workouts accordingly so that all in all, they suck less. 

I’m always encouraging clients to listen to their bodies. Does your body want a strength session or do you need to keep it light and do some band work instead?  The more you can tune into what your body needs/wants the better you’ll feel and the more motivated you’ll be for the next workout.  

Anyway, that’s all I got for you today.  Don’t forget to ask yourself, what is your commitment to yourself?  And if you’re up for sharing I would love it if you took a screenshot of this episode and tagged me online with your non-negotiables.  I want to make sure I can support you any way that I can on your journey to strong, healthy and happy.

You can find me online sharing workouts, nutrition and mindset tips at www.instagram.com/fitwith_nina

If you’re on FB, I would love it if you joined our private community Making FIT Work here, https://www.facebook.com/groups/1642949039303216/

And don’t forget you can GET $10 OFF, my favorite Trim supplement here. https://www.modere.com/Welcome/?referralCode=7579098

One thing I always want to give to my clients is more than just meal plans and quick fixes for the time that we work together, but the tools they need to eat healthy and get results for their whole life. A meal plan of plain chicken and broccoli might work for a few weeks to months, but that’s no way to live and nobody is going to find sustainable results that way. That’s why I like to help my clients become Diet Detectives. I teach them to ask the right questions and look to the big dial movers in their lives so that once our time together is over, they can keep up with the strongest, healthiest, happiest version of themselves.

Join me for Metabolic U, my 10-week nutrition program where I’m teaching you how to ADD and BALANCE your food so you can optimize your metabolism. We start March 20th! Click here to sign up!

Don’t forget to join the Making FIT Work Private Facebook Page and connect with me on Instagram: @fitwith_nina

Let’s talk about the idea of cheat meals and why I think in general you should avoid an eating plan that promotes using cheat meals as a way to stay on track.

The idea of a cheat meal initially sounds great, right? As if being “allowed” a cheat meal will help you stay on track.  This one cheat meal will prevent you from feeling like you’re missing out on the foods you love and will give you the flexibility you need in your diet, right?  WRONG!

If you ever feel inclined to sign-up for a diet that promotes cheat meals, I encourage you to walk away. Especially if you are someone who has been on/off the diet rollercoaster for a better part of your life.

Here’s Why…

We all know that eating healthy is mentally harder than it is physically. Have you ever had a cheat meal turn into a whole cheat day or even worse a whole weekend? I know I have. And, it’s a shitty feeling. But that can happen when you look at the foods you love with scarcity, with the idea that you are only “allowed” to enjoy it on certain days or only 1x/week. You start creating unhealthy feelings around your food and diet.

Not to mention the word “cheat” itself is negative. As if having those particular foods that you enjoy so much is a BAD thing, as if it’s wrong, and by having them YOU are doing something wrong.  That is a dangerous mindset to have when you are trying to work towards being your best you.

Lastly, cheat days are not sustainable. Cheat days need to be planned and anticipated but life isn’t always that clear cut.

As always, I hope you found this to be helpful in your journey to strong, healthy and happy!

You can find me online sharing workouts, nutrition and mindset tips at @FITwith_Nina

And if you’re on FB, I would love it if you joined our private community, Making FIT Work.

*Promo -> GET $10 OFF, my favorite Trim supplement here.

On today’s episode I chatted with Lauren Dorschied, Massage Therapist, Mom, fitness enthusiast and foodie. We dove into what keeps her motivated, the evolution of her fitness journey and how moving down south gave her the permission to find a new love for lifting.

Lauren grew up in a house of runners with both of her parents being avid marathoners so she was no stranger to the local races and power bars as the go-to snack.  And now as a Mom to two girls she is setting the same example by prioritizing her workouts into the everyday routine of the household.  Lauren uses the example of giving her daughters a heads up if she plans on working out that afternoon after they get home from school so that they are well aware in advance of the day’s agenda.  She says prioritizing her workouts also helps her fully commit and put her energy into family time afterwards.

We unpacked that overall feeling of mom-guilt we all tend to feel at times when we choose to spend time on ourselves and Lauren made a great point to say that we should tune into those feelings!  If you’re really feeling like you should be spending quality time with the family instead of working out, then give yourself permission to shorten up the workout so that you can get back to the space where your heart and mind really want to be at the moment.

One of Lauren’s tips to get started or stay consistent is finding a type of fitness that you feel excited about. Maybe it’s walking, running, lifting, stretching.  In the end, it’s about finding 20 minutes in the day to do something that feels GOOD for your body.

We talked about the comparison trap, the mindset most people have around rest days and how to make your workouts work for you.  

Lauren’s biggest tips for How To Make Fit Work are:

1. Find enjoyment in your exercise and your food
2. Be flexible 
3. Pay attention to your body. What do you want to eat?  How does your body want to move?  What sounds good to you?
4. Stop comparing yourself to anyone.

Lauren’s fitness and nutrition journey has evolved so much over the years, Lauren noted, “in fitness…you can outgrow certain things” while she was explaining how her fitness journey has changed.  From 5ks in high school to following in her parent’s footsteps as a marathoner and now lifting enthusiast with a sprinkle of running.  

We also dove deep into different forms of dieting and mindset blocks that Lauren has found her way around and now in a place where she is feeling her best.  

I hope you’ll tune in to listen to the full episode and walk away with some good nuggets to help guide you in your own personal journey

On today's episode of Making FIT Work we have over 60 years of collective experience in the fitness and nutrition industry between myself and my amazing three guests; Nicole Blasi, Jennifer Kirsch and Lauren Mahoney.

I wanted to kick-off the New Year by diving deep into the biggest reasons most people aren't getting the results they want in order to help you make some real sustainable changes in 2022.

Nicole Blasi, personal trainer & nutrition coach for 23 years and the co-host of the EatRite Nutrition podcast.

Jennifer Kirsch

Lauren Mahoney, certified strength and conditioning specialist who has been working in the fitness industry for 10 years as a 1:1 and group trainer.

Nina McGoff, certified food and fitness coach. Creator of the HIIT & Lift online training program and host of Making FIT Work.

Listen to the full episode for an open discussion about each of these topics along with real solutions on how to overcome these very real mindset blocks that may be the very reason you're not getting the results you expect.

You can find each of these female fitness leaders online and on IG using the links below. I highly encourage you to follow them for valuable fitness and nutrition content on the regular.

Nicole Blasi, @eatritenutrition and @bossblasie
Jennifer Kirsch, @jenniferkirschfitness
Laura Mahoney, @laura.e.mahoney

As always, I hope you find this episode to be helpful and if you did, it would mean so much to me if you took a minute to rate and review this podcast. It really does help!

Be strong, be healthy, be happy!
much love,

Nina