Episodes

In today’s episode, we welcome back Coach Brandy from Team BFF for a deep dive into evidence-based coaching, critical thinking, and the nuanced world of fitness and nutrition. We chat about navigating the overwhelming noise in the health and fitness industry and how to separate anecdotal advice from actionable, evidence-backed strategies, and how to gather EVIDENCE of your own success that will propel you forward. We also explore the mental and physical adjustments required when facing challeng...

In today's episode, we tackle the common pitfalls and misconceptions around goal setting, particularly with New Year's resolutions. We discuss the importance of defining goals that align with your values, breaking them into actionable steps, and allowing room for flexibility and growth, and most importantly… HOW to do it. We explore the benefits and how-tos of time-blocking, consistency calendars, and both the upsides and downsides of the SMARTER goal framework as it pertains to nutrition and f...

In today’s episode, Josh Hillis, a specialist in emotional eating and behavior change, joins us to discuss how a flexible, acceptance-based, skills-based approach encourages people to make eating choices that align with their values and to work with, rather than against, cravings and emotions. Josh helps us define our “values” around food and eating, and how they play into how we feel and behave. Throughout our conversation, Josh shares practical ways to address emotional eating, emphasizing th...

In today’s episode, Elaina Efird, Registered Dietitian and Eating Disorder Specialist, joins us to help clarify the fine line between disordered eating behaviors and clinically diagnosed eating disorders. She explains how the level of obsession and obsessive behaviors with food, weight, and body image can be a key indicator, emphasizing the importance of recognizing early signs of unhealthy patterns, and we touch on the growing awareness of conditions like Orthorexia, which can still be incredib...

In today's episode, we dive into the holiday season, touching on everything from festive treats to complex family dynamics. We discuss the blend of excitement and stress this season can bring, especially when it comes to maintaining nutrition and wellness goals amid endless gatherings and abundant holiday foods. We also explore the importance of mindful choices, setting realistic boundaries, having realistic expectations, and recognizing that some holiday indulgences are part of what makes this ...

In today’s episode, the spotlight is on Meri as she shares her personal journey through the world of fitness, nutrition, and mindset. Meri opens up about her upbringing in a household with contrasting food and lifestyle beliefs, shaped by her parents' diverse economical backgrounds, and how that has impacted the rest of her life. She shares her transformative experiences as an adult, how a pivotal moment in her 40s led her to a healthier relationship with fitness, nutrition, and her own self-wo...

In today’s episode, Registered Dietitian and Intuitive Eating Counselor Jessy Barron joins us to dive into the nuances of disordered eating and shares her journey from having and eating disorder to finding peace and real health through intuitive eating. We discuss the impact of diet culture and social media, addressing the misconceptions around "clean eating" and the influence of childhood beliefs on adult behaviors. Jessy’s candid approach highlights her mission to help people eat consistently...

In today’s episode, we interview Amy! We have a candid and heartfelt conversation about her journey from physical therapist to coach, as well as some of her personal experiences with diet culture, Weight Watchers, and a few pivotal moments that helped shape her mindset. We explore Amy’s evolution through motherhood, divorce, career pivots, life pivots, and how she learned to trust herself and take action even when the path forward seemed uncertain. "Regardless of what has happened in the past,...

In today’s episode, Dr. Marie Whitt, DPT, joins us to dive deep into the importance of movement, even after injury. We challenge the common advice to stop moving when pain strikes, emphasizing how the right kind of gentle movement can be the key to recovery. Marie shares her expertise on building strength for runners, reframing rehab as a training opportunity, and the role of breath work in managing pain and calming the nervous system. We chat about the impact of strength training for overall h...

In today’s episode, we interview Iris! We dive into Iris’s personal story, uncovering the deeply ingrained struggles many of us face around food, body image, and exercise, and the path to self-acceptance. The conversation takes us through the early influences of her childhood, the pressures of dieting, and how she eventually found balance and peace in a world that often pushes extremes. This episode is packed with personal anecdotes, valuable lessons, and a deep exploration of how our relations...

In today’s episode, Matt Van Der Laar joins us for a deep conversation on the topics of obesity, processed foods, and the shame-driven messaging often found on social media. We explore how fear-mongering and oversimplified comparisons—like equating processed foods to smoking cigarettes—overlook deeper issues such as emotional regulation, mental health, and societal factors that contribute to obesity. We share our frustration with harmful narratives that ignore the true root causes of obesity, a...

In today’s episode, we chat about some of the most common misconceptions floating around the health and fitness world. Does muscle really weigh more than fat? Is eating fruit just the same as eating plain sugar or highly processed food? Should everyone be taking creatine? How important is protein beyond muscle building? Can you really only digest 35 grams of protein at a time? Should you rely on collagen supplements for better hair, skin, and nails, or is a varied diet a more effective solution...

In today’s episode, Team BFF Coach Peggie Larsen joins us again to dive into the challenges and mindset shifts that come with fitness, weight loss, and body image, especially for women navigating midlife and beyond. Peggie shares her personal journey of achieving a lean physique, only to realize it wasn’t sustainable for her health or happiness. Now, she focuses on feeling strong, healthy, and confident, debunking societal pressures that push women to chase unattainable ideals. The conversation...

In today’s episode, we dive deep into the realities of fitness expectations, dismantling the idea that in training, "more is always better." We share insights on training frequency, and explain that even one to two days of intentional strength training per week can yield incredible health benefits. The conversation expands into how listeners can adapt workouts to their individual lives and goals, reminding them that doing what’s doable trumps chasing the so-called “optimal” routines often promot...

In today’s episode, Coach Brandy Schroeder from Team BFF joins us to share her journey from battling weight issues as a tween to becoming a seasoned health and fitness coach. Brandy opens up about struggles she faced, including the mental and physical toll of competitive bodybuilding and her fight to find a healthier relationship with food and her body. Brandy shares the harsh realities behind the seemingly glamorous world of fitness competitions and the importance of focusing on sustainable, lo...

In today’s episode, we discuss the challenges of maintaining reasonable nutrition when life throws unexpected curveballs. From dealing with family emergencies, quick trips, and navigating traveling for work, we chat all about how to stay on track—or give yourself grace when you can't. With personal real-life scenarios and practical advice, we emphasize the value of practicing maintenance along the way and being honest with yourself about what you can handle during certain periods of time. We al...

In today’s episode, Heather Adams, Strength and Nutrition coach and mom of 6, joins us to share her own fitness journey, from a shy, timid kid who was afraid to try anything new… to playing tackle football and qualifying to run the Boston Marathon and becoming a personal trainer and dedicated coach who is helping women achieve “peaceful striving” in their health, nutrition, and fitness goals. We chat all about the importance of approaching life with curiosity and kindness instead of frustration...

In today’s episode, we dive into the often misunderstood world of calorie tracking and break down why it’s a valuable tool that doesn’t need to be as complicated or intimidating as if often seems. We discuss the common hurdles people face when starting to track their food intake, why some find it to be rather triggering, and offer practical advice on how to simplify the process. We tackle the emotional and psychological aspects of food tracking, acknowledging that it can be tedious and even ove...

In today’s episode, Candace Smith, Women’s Strength and Nutrition coach, joins us to share her own relatable fitness journey, and to discuss how shifting from exclusively cardio based activities and fitness classes to intentional strength training will transform your fitness routine and body, and give you long-lasting results. Candace emphasizes the importance of mindset, nutrition, and intelligent training techniques to help women achieve their goals, and emphasizes the importance of performanc...

In today’s episode, we answer more listener questions! We discuss proper footwear for weight training and the importance of taking rest and recovery days even though many fear them. We explore the effectiveness of body weight exercises in building strength muscle, especially after menopause, and touch on the concept of progressive overload and how it's not just about adding more weight, but also about improving technique and controlling the load, and debunk the myth that menopause requires a co...

In today’s episode, Team BFF Coach Peggie Larsen joins us for a candid conversation about the transformative events that impact our sense of self and body image. Peggie shares her young struggles with dieting and a negative body image, overcoming an eating disorder, and how she transformed these challenges into a passion for helping others achieve their health and fitness goals. We explore the impact of social media on our self confidence for both women and men, and even discuss a few of our ow...

In today’s episode, we answer listener questions! We have a candid conversation about whether bulking is necessary for muscle gain or if it can be achieved while in maintenance, discussing the pros and cons of a bulk, and the importance of intentional training. We discuss what constitutes a true “plateau” and how to measure progress beyond just the scale, the importance of consistency, and why it's crucial to redefine or clearly define success in your fitness journey. We also chat about an “ide...

In today’s episode, Emily Lynn Paulson - author and former top-level MLM rep - joins us to discuss the insidious nature of multi-level marketing (MLM) companies. Emily shares her journey from being a top seller to becoming a vocal critic, shedding light on how these organizations exploit individuals’ shame and vulnerabilities, and create unrealistic expectations of success. We share some of our experiences and insights as a powerful critique that some may find controversial or offensive. We exp...

In this episode, we step into the world of foot health and minimalist footwear with Andy Bryant, a seasoned podiatrist from Melbourne, Australia. Meri shares her personal journey of overcoming crippling foot pain through discovering the benefits of minimalist shoes, and Iris shares her experience with debilitating knee and hip pain in walks and hikes, and how minimalist footwear played a role in moving better. Throughout the conversation, Andy explains why modern shoes are detrimental to our fo...