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PODCAST

The Muscle Makeover

Welcome to The Muscle Makeover where we talk about mindset, nutrition and fitness tactics that are going to help you build muscle, lose body fat, and feel strong, confident and EMPOWERED. Hosted by Megan Hardy Founder of Fitness Uncharted a women"s online fitness coaching program helping women improve their mental, emotional, spiritual AND physical fitness. We want every woman to feel strong from the inside out!

health & fitness

All Episodes

00:23:46

Ep 72 | Soreness & DOMS: How Sore Should You Be After...

The Muscle Makeover ·

2024/09/11

Do I need to be sore after a workout? Is it good or bad to be sore? If I'm not sore after a workout does that mean that I didn't push hard enough? How long should soreness last? If I don't experience soreness or DOMS (delayed onset muscle soreness) what does that mean? Join me on this episode to get all your muscle burning questions answered!Free Macro Guide: Set And Adjust Your Own Macros⁠⁠ ⁠⁠Click to Apply For 1:1 Coaching⁠ Free Resources & Live Trainings: ⁠⁠⁠Facebook

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00:44:12

Ep 71 | Weight Loss Over 40: Balance Hormones & Boost...

The Muscle Makeover ·

2024/09/04

Why does weight loss seem to become more difficult for women after 40? Are hormones to blame for stubborn weight or is there more to it than that? How can women release stubborn body fat without having to diet? What other hidden factors are impacting our weight? Join me on this episode with special guest, Louise Digby, to get all of these burning questions answered and more! CONTACT LOUISE: ⁠www.louisedigbynutrition.com⁠ ⁠Louise's Instagram⁠ ⁠Louise's Facebook⁠ ⁠5 Day Metabolism Reset⁠ -

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00:29:58

Ep 70 | Why Exercise Is Not The Answer For Fat Loss

The Muscle Makeover ·

2024/08/28

You can’t outwork a bad diet. Trust me - I tried this for years and I had a terrible relationship with food, could never achieve my body composition goals for a lean muscular physique, and stayed skinny fat despite working out a LOT. Join me on this episode to better understand why you SHOULD exercise, how it impacts your fat loss efforts and the real key to losing body fat and toning up.Free Macro Guide: Set And Adjust Your Own Macros⁠⁠ ⁠⁠Click to Apply For 1:1 Coaching⁠ Free Resources & Live

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00:22:24

Ep 69 | Functional Movement: Improve Mobility For...

The Muscle Makeover ·

2024/08/21

Getting into shape isn't just about cardio, lifting heavy, or losing weight - it's also about mobility and functional movement. Join me on this episode as Dr. Cara shares her expertise on Functional Movement for improving mobility and performance for the couch potato to the athlete or anyone in between. CONTACT DR. CARA: ⁠www.chawc.com⁠ CHAWC on Instagram⁠ CONTACT MEGAN: Free Macro Guide: Set And Adjust Your Own Macros⁠⁠ ⁠⁠Click to Apply For 1:1 Coaching⁠ Free Resources & Live

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00:23:15

Ep 68 | Can You Lose Fat And Build Muscle At The Same...

The Muscle Makeover ·

2024/08/14

It's the age-old fitness question: can you lose fat and build muscle at the same time? How do you maximize weight loss and fat loss while simultaneously minimizing muscle loss or even building muscle? The answer is nuanced. Join me on this episode to learn how to optimize your nutrition and training for a lean, toned physique. Free Macro Guide: Set And Adjust Your Own Macros⁠⁠ ⁠⁠Click to Apply For 1:1 Coaching⁠ Free Resources & Live Trainings: ⁠⁠⁠Facebook Group⁠ Follow Megan and Fitness

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00:54:56

Ep 67 | BTS w/ Nikkiey Stott: Caffeine Detox, Ideal...

The Muscle Makeover ·

2024/08/07

Join me for a (decaf) coffee chat with Nikkiey Stott, co-founder of Warrior Babe and host of The Macro Hour Podcast. We'll dive into Nikkiey's recent caffeine detox: why she removed caffeine from her diet, the pros and cons, and how it has improved her overall energy. We'll also cover her new favorite workout splits that reduce soreness and improve recovery, her secrets for maintaining a lean physique year-round, and so much more. Grab your water, coffee, or pre-workout, and let's

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00:22:51

Ep 66 | Self Talk & Self Compassion: Unlock Your...

The Muscle Makeover ·

2024/07/31

If you want to achieve your health and fitness goals, then you must master your inner voice. Remember that thoughts lead to feelings, feelings lead to actions, and actions lead to results. This is not just a “positive self talk” lesson - it’s actually the LOGICAL solution if you want to figure out why your fitness and body goals keep eluding you.Free Macro Guide: Set And Adjust Your Own Macros⁠⁠ ⁠⁠Click to Apply For 1:1 Coaching⁠ Free Resources & Live Trainings: ⁠⁠⁠Facebook Group⁠ Follow Megan

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00:25:59

Ep #65 | Carbs And Fat Loss: What Really Happens In...

The Muscle Makeover ·

2024/07/24

Cutting carbs is the only way to lose body fat...Carbs cause insulin spikes that lead to fat storage...Carbs at night are more fattening...Eating carbs always leads to weight gain...Have you ever heard any of these myths? If you've been on a fitness journey for any amount of time, my guess is probably so. Join me on this episode to learn the TRUTH about carbohydrates and what actually happens in your body (and on the scale) when you eat carbs.Free Macro Guide: Set And Adjust Your Own

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00:42:04

Ep 64 | Cycle Syncing: Optimize Your Workouts With...

The Muscle Makeover ·

2024/07/17

Join me and functional nutrition specialist, Shannon Salge, as we discuss the benefits of aligning your workouts with your menstrual cycle. Learn how understanding your body's hormonal fluctuations can optimize your energy levels, enhance performance, and promote a leaner, stronger physique. In this episode, we break down each phase of the menstrual cycle, share practical tips for tailoring your fitness routine, and empower you to embrace your natural rhythms for a stronger, healthier

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00:28:08

Ep 63 | Do This To Lose Fat Without Counting Calories...

The Muscle Makeover ·

2024/07/10

Wish there was a way to drop weight and lose body fat without counting calories or macros? Then you should probably give this episode a listen! Now if you’ve been around a minute, then you know I think macros are a great tool for reaching your health and body composition goals. However, macros aren’t for everyone in every season of life. Whether or not you choose to track macros, simply start incorporating the strategies in this episode and you will be WAY more satiated, less inflamed, feel better,

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00:33:45

Ep 62 | Posture & Prenatal Care w/ Chiropractor Dr....

The Muscle Makeover ·

2024/07/03

Did you know that chiropractic care during pregnancy can offer pain relief, support postpartum recovery, reduce the likelihood of interventions during delivery and even shorten labor time? Not to mention how overall better posture can help improve digestion, athletic performance, mobility, and nervous system function. Join me on this episode with Dr. Cally Womble from Chiropractic Health And Wellness Center to discuss all things posture and prenatal care! CONTACT DR. CALLY: www.chawc.com CHAWC on

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00:43:57

Ep 61 | Grief | Miscarriage | Losing Baby Kai

The Muscle Makeover ·

2024/06/26

This episode is a hard one. We'll talk about miscarriage, the grieving process, how to support someone who is grieving a loss, honoring your baby and your body amidst the grief & so much more. Warning for moms who have experienced a loss: please use your own discretion if this episode feels too raw or triggering for you then skip to the next. However, I hope you find this episode informative AND encouraging wherever you are on your grief journey or supporting a loved one who is

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00:24:00

Ep 60 | Reverse Dieting 101: Eat More To Lose More...

The Muscle Makeover ·

2024/06/19

Is it true that you have to be in a calorie deficit to lose weight? The simple answer is Yes. But the problem is most people stay in a calorie deficit (or diet) too long and then hit the dreaded plateau. That's where a reverse diet comes in handy. Join me on this episode to learn how to eat MORE food to start losing weight and body fat again.Free Macro Guide: Set And Adjust Your Own Macros⁠⁠ ⁠⁠Click to Apply For 1:1 Coaching⁠ Free Resources & Live Trainings: ⁠⁠⁠Facebook Group⁠ Follow Megan

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00:26:18

Ep 59 | REAL TALK: Focus On What You Can Control And...

The Muscle Makeover ·

2024/06/12

The only way you can fail is if you quit. Yet so many people "throw in the towel" when they don't see quick results or things don't go according to plan. Join me on this episode for some REAL TALK as we discuss strategies for focusing on the things you CAN do to build the life and body that you want no matter what curveballs are thrown your way. Free Macro Guide: Set And Adjust Your Own Macros⁠⁠ ⁠⁠Click to Apply For 1:1 Coaching⁠ Free Resources & Live Trainings: ⁠⁠⁠Facebook

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00:28:24

Ep 58 | What’s The Right Body Fat % For YOUR Body?

The Muscle Makeover ·

2024/06/05

Are you having a difficult time losing fat or seeing muscle definition? Do you feel fluffy like the Michelin Man with an outer layer of body fat that just won't go away? Do you feel that if you could lose more weight, then you would finally look lean and toned? Join me on this episode as we discuss why body fat is a much better indicator of progress and what body fat percent might be right for you.Free Macro Guide: Set And Adjust Your Own Macros⁠⁠ ⁠⁠Click to Apply For 1:1 Coaching⁠ Free

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00:53:25

Ep 57 | Healthy Communication & Healthy Relationships...

The Muscle Makeover ·

2024/05/29

Being "healthy" isn't exclusive to physical health. Our mental and emotional health, including our relationships, play a huge role in our overall health and wellbeing. On this episode I'm joined by marriage and relationship expert, Beth Miller, to talk all about healthy relationships, effective communication, boundaries, and so much more. Grab a pen and get ready to take notes - you're in for a treat with this one!CONTACT BETH: lovelikethat.org CONTACT MEGAN: Free Macro Guide:

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00:22:32

Ep 56 | Coming Out Of A Cut | How To Sustain Your...

The Muscle Makeover ·

2024/05/22

Congrats! You've successfully repaired your metabolism and replaced body fat with lean muscle mass (if you missed Episode 54 and 55 where I teach you how to do this, go back and give those a listen) so now you want to learn how to MAINTAIN your results. In this episode you'll learn how to come out of a cut without regaining the weight so that you can sustain your new body composition FOR LIFE while enjoying ultimate food freedom!Free Macro Guide: Set And Adjust Your Own Macros⁠⁠ ⁠⁠Click to

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00:30:39

Ep 55 | Why You Can’t Diet Until You Hit Goal Weight...

The Muscle Makeover ·

2024/05/15

Most people want to diet until they lose all the weight - which makes sense right? If you have more weight to lose, why would you stop dieting? The problem is your metabolism will adapt, you will start burning less calories, and you will eventually hit the dreaded plateau. If we want to continue losing body fat (while maintaining muscle mass) then we need to periodize our nutrition protocol and diet in phases instead of dieting indefinitely. If this is completely brand new to you - good! I'll

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00:35:22

Ep 54 | Prime Your Metabolism For Fat Loss & Muscle...

The Muscle Makeover ·

2024/05/08

If you could prime your metabolism in 4 weeks to make fat loss easier would you do it? Would it be worth it to put a hold on fat loss if you could actually keep it off forever and never have to diet again? In this episode I'm going to explain how you can build muscle, lose body fat and actually maintain your body composition without the need for constant dieting. If that sounds good to you, then let's dive in! Free Macro Guide: Set And Adjust Your Own Macros⁠⁠ ⁠⁠Click to Apply For 1:1

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00:35:45

Ep 53 | Make Your Fitness Goals A Reality (Get Out Of...

The Muscle Makeover ·

2024/05/01

Do you struggle with getting started or staying consistent? How about analysis paralysis? Do you feel like your perfectionism leads to procrastination? If so, WELCOME! You're in good company. I have struggled with this too and so have my coaching clients. Join me on this episode to learn how to GET OUT OF YOUR OWN WAY and make your fitness goals a reality! Free Macro Guide: Set And Adjust Your Own Macros⁠ ⁠Click to Apply For 1:1 Coaching Free Resources & Live Trainings: ⁠⁠Facebook

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