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PODCAST

Momentum Vitamins

Navigating nutrition and wellness shouldn’t feel overwhelming! Momentum Vitamins is your dose of real-life examples, expert insights, and practical tools to help you build a forward focused approach to sustainable habits for better health. We’ll explore making small, intentional choices today that build confidence in your progress and create lasting change. No quick fixes, just simple yet powerful strategies to improve your nutrition and overall well-being. Whether you’re a busy parent, a working

health & fitness nutrition

All Episodes

26:42

Bringing Hidden Calories to the Main Stage

Momentum Vitamins ·

2025/09/15

You’re tracking, you’re consistent, you’re showing up… but the scale won’t budge, or progress feels slower than it should. Chances are, it’s not the meals you plan — it’s the hidden calories you don’t even realize you’re consuming. In this episode, we’re shining a light on the silent roadblocks that sneak into your day: from bites of kids’ food to the pour of olive oil that turns into a glug. This isn’t about restriction — it’s about awareness. Because when you see them, you can account for t...

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29:24

Consistency Has 7 Days: How to Win the Weekend

Momentum Vitamins ·

2025/09/08

If Mondays always feel like a “reset,” it’s time to rethink how you approach the weekend. In this episode, I’m breaking down the weekday vs. weekend trap that keeps so many of us stuck in the cycle of being strict Monday–Friday and spiraling Saturday–Sunday. You’ll learn how to: • Reframe weekends as part of your progress, not an exception to it • Build anchor habits that keep you consistent without being rigid • Balance flexibility and structure so you stop starting over every Monday Consist...

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38:57

Chaos Season Reset: Finding Your Rhythm When Life...

Momentum Vitamins ·

2025/09/01

If your life feels like a blur of alarms, drop-offs, packed lunches, sports schedules, and endless emails… you’re not alone. This “chaos season” shows up for all of us, and it’s easy to let it pull you off track. But what if the overwhelm could actually become an opportunity to reset? In this episode, I share my own messy, very real transition back into corporate life while juggling coaching, family, and a full calendar — and how that chaos forced me to create structure that actually works.&n...

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22:45

The Mirror Moment

Momentum Vitamins ·

2025/08/25

This week we are taking a Momentum Moment that might just be the wake-up call you didn’t know you needed. We’re calling this one: “Mirror Moment.” Because at some point, you’ve got to get real with yourself about the gap between the life you say you want—and the life your daily habits are building. In this no-fluff episode, I’m inviting you to pause and ask the two questions that changed my own journey forever: What level of effort am I currently giving? And what level of effort am I willing...

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29:10

What You’re Made of Matters: Body Comp Beats the...

Momentum Vitamins ·

2025/08/18

We’ve been told the scale is the ultimate measure of success. But here’s the truth: what you’re made of matters far more than what you weigh. In this episode of Momentum Vitamins, I’m breaking down why body composition beats the scale every time. You’ll learn: Why scale weight is often misleading (and what it doesn’t tell you)What body composition really means and how to track itHow building lean muscle transforms your metabolism, energy, and physique — even if the number on the scale doesn’t...

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25:26

Well That’s NEAT: Burn More Without Trying Harder

Momentum Vitamins ·

2025/08/11

Here's a fun secret, NEAT is the unflashy hero of your fitness journey. These small, everyday actions—walking to the mailbox, dancing in the kitchen, pacing while on the phone—can make up 15–30% of your daily energy output. In this episode, I’ll show you how to boost NEAT without overhauling your life, so you can stay consistent, reduce stress, and keep momentum rolling—even in the busiest seasons.

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26:42

This Looks Like Discipline to You, But It Feels Like...

Momentum Vitamins ·

2025/08/04

Today’s episode picks up where we left off with personal boundaries—and zooms in on one of the most common places they’re tested: food environments and social pressure. If you’ve ever said “no thanks” at a party and suddenly felt like the buzzkill, this one’s for you. Inside, we unpack: Why choosing yourself isn’t rude—it’s respectScripts for handling food pressure with kindness and confidenceA powerful client story on perfectionism, people-pleasing, and taking ownershipThe shift from explain...

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29:56

Personal Boundaries: Get Them!

Momentum Vitamins ·

2025/07/28

Most of us don’t struggle because we don’t know what to do for our health. We struggle because we won’t protect the space to actually do it. This week on Momentum Vitamins, we’re diving into a topic I live, coach, and fiercely believe in: personal boundaries. Inspired by a real-life client story, this episode unpacks what happens when we let other people’s plans override our own—and how reclaiming your space, your schedule, and your standards is the most loving thing you can do for yourself. ...

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70:08

Macro Goals & Mindset Shifts: Rhonda's Story

Momentum Vitamins ·

2025/07/21

This week on Momentum Vitamins, we’re changing it up — and I couldn’t be more excited!! You hear a lot from me as a coach... but today, you’re getting a powerful perspective from the other side of the table. Have you met a person, or worked with one, and thought WOW you just inspire me?! For me, it’s Rhonda — She’s a client, fellow engineer, and a dear friend who’s walking proof that it’s never too late to take back control of your health, your energy, and your life. In this deeply hone...

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44:12

Carbs Aren’t the Villain—They’re the Vehicle

Momentum Vitamins ·

2025/07/14

The Secret Sauce to Gains If you grew up fearing carbs—counting, cutting, or completely avoiding them—you’re not alone. We were told carbs were the enemy. But here’s the truth: you don’t need to cut carbs to get lean. In fact… you probably need more of them. In this episode, I’m breaking down the myths that diet culture handed us about carbs—and walking you through how to actually use them to build muscle, feel energized, support your hormones, and finally feel like yourself again. Whet...

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45:55

Maintenance isn't the Finish Line: It's the Launchpad

Momentum Vitamins ·

2025/07/07

You hit your goal. You're eating more. You're not gaining… but you’re not losing either. So what now? In today’s episode, we’re diving into the most underrated phase of nutrition: maintenance. It's the quiet middle ground between cutting and building—where your body finally gets to breathe, recalibrate, and recover. But here’s the thing: maintenance isn’t just where you pause—it’s where you prepare for your next big leap. We cover: What maintenance really means (hint: it’s more than just the ...

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33:50

Leading by Example: Navigating Nutrition with Kids

Momentum Vitamins ·

2025/06/30

In today’s episode, we’re diving into one of the most heartfelt and foundational topics for parents—how we model healthy habits and talk to our kids about food and nutrition. Whether you're raising daughters, sons, or both, you’ve probably already seen how different those experiences can be—and how early the seeds of body image and food beliefs start to form. I share the exact language I use with my own kids when it comes to exercise, food choices, and even weighing and measuring my meals. Yo...

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36:21

The Power of Protein: Why This Macro Is More Than a...

Momentum Vitamins ·

2025/06/23

It’s the word that never doesn’t come up… Whether your goals are fat loss, muscle gain, or just feeling your best—protein is always in the conversation. In this episode of Momentum Vitamins, we’re breaking down exactly why this one macronutrient pulls so much weight (literally). From muscle repair and metabolism to hormones, hunger, and immune support—protein is the unsung hero of your daily nutrition. You’ll learn: What protein actually does in the body (it’s more than just gains)Why it matt...

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31:12

Hold On, I Need a Momentum: Learning Self-Grace

Momentum Vitamins ·

2025/06/16

Sometimes it’s not the big breakdowns that shake us—it’s the tiny interruptions. The moments where we had a plan that didn’t happen. An indulgence that threatens to throw off our macros. We hit snooze and skipped a workout. In this episode, I share a real-life blip that could’ve (okay fine, by could’ve I mean TOTALLY DID) spiraled into frustration stopping me dead in my tracks. Luckily, I paused with some help from my husband (he’s the real MVP of this story), created a new plan, and I moved ...

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41:32

Owning Your Influence: Unlocking Health through...

Momentum Vitamins ·

2025/06/09

In this episode of Momentum Vitamins, we dig deep into what true, sustainable health really means — and why it’s about so much more than numbers on a scale. You’ll learn about the six pillars of holistic (or “deep”) health, how to evaluate where you’re thriving and where you’re stuck, and the life-changing concept of the “sphere of control.” I also share a personal story from my engineering career — the best advice I ever received — and how it shaped the way I coach clients, lead teams, and a...

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37:52

Life After the Cut: Maintaining Momentum & Finding...

Momentum Vitamins ·

2025/06/02

Whether you just wrapped up our Spring into Summer Challenge or crushed a fat loss phase on your own—Congrats! Completing a cut is no small feat. But now what? In this episode, we’re talking all about what comes after a fat loss phase. This week we break down two powerful (and practical) strategies for transitioning out of a cut—so you can maintain your results, protect your metabolism, and keep building momentum. From reverse dieting to mindful eating, you’ll walk away with a clear gam...

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40:00

Fueling Your Workouts: Smart Eating for Better Results

Momentum Vitamins ·

2025/05/26

Last week, we talked about how your workouts are nutrition’s best friend — and this week, we’re taking that friendship to the next level. Once you’ve built a solid training routine, the next step is learning how to fuel your body around those workouts to actually see and feel the results you’re working for. Whether you're hitting the gym at sunrise, sneaking in a session after work, or juggling a packed schedule — fueling well doesn’t have to be complicated. In today’s episode, I’m breaking d...

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27:50

Workouts: Nutrition's BFF (And the Secret to...

Momentum Vitamins ·

2025/05/19

We usually talk food first around here—but what if the changes you’re craving (more energy, lean muscle, fat loss) aren’t just about what’s on your plate? What if it’s time to call in nutrition’s best friend: movement. In this episode, we break down: What the 80/20 rule really means (and what it misses)Why certain workouts help (or hinder) your goalsThe truth about fat loss, muscle gain, and body recompositionHow to make fitness fit—no matter how busy you areThink of nutrition as your f...

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32:47

5S Your Nutrition: Outsmart Willpower with a System...

Momentum Vitamins ·

2025/05/12

This episode starts with a Mother’s Day gift—a giant cabinet. But it wasn’t just furniture. It became what my client proudly calls her “nutrition dresser”—a beautifully organized, macro-based food system that made healthy eating visible, simple, and family-inclusive. And when she told me about it, I realized: this is more than a personal win—it’s a full-blown 5S system straight out of lean manufacturing. In today’s episode, I walk you through how to apply the 5S method to your nutrition setup...

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39:39

Momentum on the Move: Travel without Ditching Your...

Momentum Vitamins ·

2025/05/05

In this episode, I’m fresh off a spring break hiking trip and sharing exactly how I travel without tossing my nutrition goals out the window. From mindset shifts to road trip snack hacks, I walk you through how I stay grounded without being rigid. We’re talking protein-forward meals, hydration habits, and how to pick indulgences without the guilt spiral. You’ll also hear the exact strategies I use to bounce back after a trip—because it’s not about perfection, it’s about keeping your momentum,...

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54 results

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